Crossfit Armoury - April 24, 2017: Deadlifts; WOD: Strict Pull-ups, Strict HSPU, Goblet Squats

Monday; April 24, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

8 Minute EMOM:
Minute 1:  12 Banded Good Mornings
Minute 2:  12 Leg Raises lying on stomach


:10-20
STRENGTH:

Walkthrough a 1 1 1 1 Temp 
Work up to 65% 1 RM for set of 4 Deadlifts

:20-32

Every 2:00 for 6 rounds:
4 Deadlifts
Add 5 lbs (total) each round

:37-42
WOD Warm-Up:  

Walkthrough and Test Pull-ups
Walkthrough and Test Handstand Push-ups
10 Goblet Squats


:42-55
WOD:  

 13 Minute AMRAP: 

5 Strict Pullups (substitute Inverted Row)
5 Strict Handstand Pushups (substitute height assistance or feet on box)
10 Goblet Squats  M: 53 lb / W: 35 lb


Today's Coach:  Jason R. 

My Thoughts:
Time change for me, first day at 6am.  Got to the gym a bit early, so early that I sat in the truck listening to music, surfing on my phone while waiting for the box to open.  I will have to fine tune my timing this week.   So why the change from my normal 7 am crew to the 6 am crew?  Well, it's all about my job.  There were some directives made from top level management that we are to adhere to core hours.   The only way I'll make it to work is to change my class time.  That or I will have to attend evening work outs.    I tried that a while back and it just never worked out for me.  
The 6 am crew was a bit baffled and one of them told when they saw me; had to recheck their watch.  They usually see me at 7 am!    Looking forward to working out at this time slot.

Warm-Up;
Started with a medium band and did 12 good mornings.    This was followed by leg raises with while laying flat, stomach on the ground.  Same thing, 12 reps with legs straight as possible.  We repeated these two movements each minutes for 4 rounds.
Yup, I'm not that flexible and I certainly wasn't able to raise my leg up that high.

STRENGTH;
Coach explained to us what the 1 1 1 1 tempo was.  He wanted us to focus on our technique and as well as maintain a certain tempo with the deadlift.  He didnt' want to hear us dropping the deadlift at the bottom.   It should take us approximately 16 seconds to do 4 reps of deadlifts.  That is the tempo to aim for.   The goal is to build up to 65% of your 1 RM, perform 4 reps each round.

Using the weight from above, we would be adding a total of 5 lbs (2.5 lb plate each side) after each round.  We have 6 rounds in total, each round is 2 minutes and again, the focus was on tempo and not so much weight.

Well, I'm glad that was the case as my starting weight is definitely not as high as my highest 1 RM.  It's been a while for me doing deadlifts, started with 135 lbs and ended with 160 lbs.  I keep telling myself, it'll all come back.  Knee felt fine with all these movements, as well as my back.   That's always a plus

WOD Warm-up;
We did a walkthrough pull-ups, Handstand Pushups and goblet squats.   Coach Jason gave us suggestions for substitutes if we don't have those movements down.   I scaled accordingly on the movements and weight.

WOD;

Used an inverted row with an empty barbell on the rig and adjusted the height so it mimics a pull-up.   Grabbed a box and used my feet on top of the box for the strict handstand push-ups.  And modified the weight for the goblet squats.   Managed to squeeze out 6 rounds and 2 scaled pull-ups.   It was a hot and sweaty workout.  Other words, a great workout!

Misc:
No time today to work on strict handstand nor the airbike for calories.  I might try to start that tomorrow if time permits, but let's see how my timing is this week.  


Extra credit; also known as extra programming for the likes.   In case you find that the WOD was not enough, or you are looking on increasing your skills, strength for an upcoming competition.  This little nugget is the thing for you!   Coaches are on-site and can be asked for assistance if there is a movement you don't understand.  They will also provide some guidance if you are doing it wrong.
Usually, the extra credit is performed after the class.   And more than likely, there will be others from the class who will want to do it.   This is definitely another way to get to know the other members at your box.

Tabata Burpees
4 Minutes, 20 second working; 10 second REST

Remember to stay consistent in your training and tackle one WOD at a time!!

Hashtags for the day:  #rebuild #tobefitby50 #deadlifts #pullups #hspu #gobletsquats