Crossfit Armoury - April 25, 2017: Bench Press; WOD: Airbikes, Box Jump Overs, Snatches, Calorie Row, Burpees

Tuesday; April 25, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

EMOM for 8 Minutes:
Minute 1:  8 Scapular pushups, no arm bend, move only through shoulders
Minute 2:  8 Scapular Ring Rows, no arm bend, move only through shoulders

:10-20
20 Empty Bar Bench Press
20 Empty Bar Supinated rows
Load Weight for 6 Bench Press
Load Weight for 6 Rows (should be within 10 lbs of Bench)



:20-34
STRENGTH:

EMOM for 14 Minutes, with a partner
Minute 1:  6 Bench Press
Minute 2:  6 Bent over Supinated Rows


:39-44
WOD Warm-Up:  

Work up to 70% 1 RM Snatch
3 Calorie Air Bike, 3 Box Jump Overs, 3 Calorie Row, 3 Burpees


:45-55
WOD:  

 For TIME: 

25 / 18 Calorie Air Bikes
15 Box Jump Overs
5 Snatches @ 70% 1 RM

REST 2:00

25 / 20 Calorie Row
15 No Jump Burpees
5 Snatches @ 70% 1 RM

*Record time after 1st and 2nd cycle (eg. 3:24 and 9:46)


Today's Coach:  Jason R.

My Thoughts:
Day two of 6 am class and it's kinda nice to be finish the workout at 7 am.  I do miss the crew from 7 am; but with the changes at work.  This will have to be the way it works.

Warm-Up;
Coach Jason had one of the class member demoed to us what a scapular push-up was and how it was done.  No bending of the arms was involved.   Also, he had us setup the rings so that we can do a ring row, with the same movement with the scapular.  I did the first two round incorrectly with my butt squarely planted on the ground.  Butt must remain off ground.  Arms remain straight with no bend when performing the 8 reps.  We had 4 rounds of each.
I had partner up with Mike S. for this workout and as well as the rest of the class.

Second part of the warm-up involved setting up the station for a bench press with an empty barbell.  Partner two would grab an empty barbell to do supinated rows.   Coach asked Mike S. to demo what a supinated bent over row was.   Essentially the same as a normal bent over row is, but with palms facing out.  The weight used should be about 10 lbs less than what were benching.  We ended up building toward that.

STRENGTH;
Both partner will be doing each of the movement.  For the bench press, the other partner will be spotting the other person.  We decided to use 115 lb for the bench press; as we had to do 6 reps.  Initially, I was using 95 lb for the bent over supinated rows; but with Mike suggestion; we increased that to 105 lb so we would be in compliance.   That extra 10 lb didn't feel much difference.   Appreciated the feedback from Mike regarding my form when doing this movement.  I never really know if my back is completely flat, always good to have a partner to advise you.

WOD Warm-up;
Coach asked us to strip the bar of the weight, and put away the J-cups.   Each of us will require a barbell for the next portion.   We were to set up our stations, while Coach wanted one side of the rigs to have the air bikes and boxes out; the other side would be the Concept2 rowers.   After a bit of confusion (some of which were mine; Coach had to coax me to explain my lost in thought moment before continuing... [yah, I"m a trouble maker]).
After things were setup, I did a few rows just to make sure things were ready to go.


WOD;

Partner 1 would start one one side with the air bikes and do the movements, while the other partner would start on the other side with the rowers.  We would all finish at different times and have to keep track on when we finish.  We get 2 minutes of rest before starting with the other movements.  Coach suggested that those who were doing the rowing, to use part of the 2 minute rest to setup the air bikes and boxes.

It's been a while since I've done airbikes.  I had forgotten the strategy to the use of these.  Probably my moment of depression hit me was at the 14 calorie mark.  I thought to myself, another 11 more calories... of course this after forgotten how many calories we had to do.  I only realize how many there was when my neighbour finish at 25 calories.  Yah, it's was one of those moments.

My time for this wod was:   3:07 and 8:22

Misc:
Saw Ray from the 7 am class and as were exchanging our morning salutations; he reminded me that when he was doing 6 am class for a brief amount of time; that he was always last.  He just wanted to remind me that; something of which I knew.  The 6 am crew is a very competitive group.  I was a bit hesitant in doing this class in the beginning.
But they have been always welcoming...

It is what it is.. I can only do what I can do at my potential.  That and the fact that the crew is probably about a good 10 to 20 years younger than I am.   If anything, it'll give me some added motivation to continue.

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.

EMOM for 5 Minutes
 5 KB Snatches per side @ 53 lb / 35 lb

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

Hashtags for the day:  #rebuild #tobefitby50 #benchpress #snatches #caloriebike #calorierow #boxjumpovers #buckfurpees