Crossfit Armoury - April 27, 2017: Sled Push; WOD: Shuttle Run, Calorie Row, Calorie Airbike

Ray from 7am; working thru his 50' sled push

Thursday; April 27, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

EMOM for 8 Minutes:
Minute 1:  8 - 10 Right Side Lunges
Minute 2:  8 - 10 Left Side Lunges

:10-20
Practice Sled Push
Load Starting Weight

:20-32
STRENGTH:

Every 2:00 for 6 Rounds;
30 seconds to complete 50 ft sled push
Add weight to sled each round to a max 50 ft

:37-42
WOD Warm-Up:  

Dynamic warm-up 10 Calorie Row
10 Calorie Bike

:42-55
WOD:  

 2 Rounds for Time: 

20x 10m Shuttle Run
40 / 32 Calorie Row
40 / 28 Calorie Air Bike


Today's Coach:  Jason R.

My Thoughts:
Oh Joy... cardio, just what I want right early in the morning.  I personally wanted to do just sleds.  :)   

Warm-Up;
Coach suggested that we do either 8 or 10 side lunges.  It's pretty straight forward.  Although I did find myself to be tight the first two rounds.  I ended up squatting after each round to help with the hip.  My hips has always been tight, and thus these movements really shows where I'm weak.  Although, I did feel it in my knees when I did the left side lunge.  I found I couldn't go deep enough and really had to focus on my foot placement.  

Once that was done, we all were to grab a sled.  Some of us partner up with other, not enough space to have all of us going at the same time.   My partner was Mike S.  We loaded our starting weight of 45 lb.

STRENGTH;
Partners were to start at each minute, not right after the other partner finish his/her 50 foot sled push.  
We would add weight after each round, usually after Partner 2 finish their 50' sled push.  
I missed out on a great photo opportunity at the end when Steve and Julio were playing around. Steve ended up pushing the plates on the sled and Julio for 50'.   At the end of the class, Julio calculated it to be 478 lb that Steve push to the end.   Wow!

WOD Warm-up;
Coach had all of us do some dynamic warm-up; including knee kicks, high knees, butt kicks, side shuffles, side crossover shuffle, and a few other typical dynamic warm ups movements.  We were told to get our Concept2 Rowers and Air Bikes out.   Leaving one side for the shuttle run (it was broken into two sections, each with pylons measured out to be 10 meters) and the other side for the Air Bikes and Rowers.   

Of course, when you let us animals out to play, we never quite follow the rules for equipment placements.    Rowers, and airbikes was somewhat organized at one end - All rowers lined up, followed by Airbikes.   On my end, rowers and airbikes side by side and in different angles from each other.    Let's just say the message got lost in translation..  ;)

We were to row 10 calories and then another 10 calories on the air bikes.

WOD;

Cardio; an area I hate, but I need to do and improve on.  As shown by today's WOD; I know the areas where I lack and I know where I'm strong.    There is no schedule rest between rounds; and I really need to work on that running.   One would think this 6"2' frame would allow me to cover that distance with a few hops instead of the baby steps that I tend to do for the shuttle run.   Lots of inefficiencies I see for myself.  Maybe I should remind myself it's a SHUTTLE RUN, not a Shuffle-run
Rowing, this is where I usually use it as a rest period; utilizing my longer pulls to make up for the time.  Air Bikes; I had forgotten what longer calories rides are like.  It was 40 calories, that really got to me.   Had to mentally focus on this one, every 10 calories was my countdown.
The second round was worst with the running, and the air bikes.   I ended up finishing this WOD at 17:29.  :(

Misc:
This last two weeks has shown areas that I will need to focus on when I actually have time to do some personal extra practice.   Handstands and Air Bikes.   I have a plan, just now need to find the time. 

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.

Accumulate 10 Muscle Ups negative on low rings
 Should take 10 seconds to complete each movement

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

Hashtags for the day:  #rebuild #tobefitby50 #sleds #shuttlerun #cardio #calorierow #calorieairbikes