Crossfit Armoury - April 3, 2017: Push Press; WOD: 21-15-9 Snatches, Toes to Bar

Monday; April 3, 2017 @ Crossfit Armoury - West

:0-8
Warm-Up:

Walkthrough EMOM:

EMOM for 6 Minutes:
Minute 1:  Plank Hold, Right Arm, Left Leg off the floor for 30 seconds 
Minute 2:  Plank Hold, Left Arm, Right Leg off the floor for 30 seconds


:10-20
STRENGTH:

Front Rack Rotations
Strict Press Front to back
Push Press Front to back
Warmup to heavy 5 rep Push Press

:20-34

Every 1:30 for 9 Rounds:

Round 1:  5 Push Press
Round 2:  3 Push Press
Round 3:  1 Push Press
Round 4:  REPEAT round 1 at Heavier weight than round 1
Etc..


:39-44
WOD Warm-Up:  

High Hang Snatch
Above Knee Snatch
Below Knee Snatch
10 Beat Swings, 5 Toes to Bar



:44-55
WOD:  

 21  - 15 - 9 

Snatches @ 95/65
Toes to Bar


Today's Coach:  Jason R.

My Thoughts:
Monday blues... only because I got 3.5 hours of sleep.   This will dreadfully impact my day, let alone this morning's workout.   Damn it, and my addiction to W.o.T.   I do have other hobbies other than Crossfit.   But sleep, I will come for you tonight!

Warm-Up;
Well, this was a very interesting warm up.   Trying to balance with one arm in a plank position, and the opposite leg propping you up..   The easiest way to accomplish this was as Coach mention.  Get yourself into a plank position with the palms down, then lift one side of the leg up, and then the opposite arm up...   at the same time, keep your butt down.  Wow, felt my core working over time on this as I lowered my butt and 30 seconds couldn't come sooner.   I actually found when I was using my left arm, right leg; it was stronger.   I know that my right leg is my dominant one, but my left arm is not.   Either way, felt a good burn all around.

STRENGTH;
We setup on the rack with an empty barbell.  Did a minute of front rack rotations, and then we move to doing 10 reps of each:  Strict Press from front to back; Push Press from front to back.  Afterwards, Coach Jason asked us to gather around.  He explained what the rep scheme and what we are to do.  I honestly thought when I read it, it was using the same weight for the 5, 3, and 1 Push Press.  But it's NOT!!!
After each round, you are to increase the weight.  By the fourth round, you will be back to Round 1; but that weight will have to go up as well.
For example:  
  Round 1 - 5 push Press @ 65 lb
  Round 2 - 3 Push Press @ 85 lb
  Round 3 - 1 Push Press @ 105 lb

  Round 4 - 5 Push Press @ 75 lb
  Round 5 - 3 Push Press @ 95 lb
  Round 6 - 1 Push Press @ 115 lb

  Round 7 - 5 Push Press @ 95 lb
  Round 8 - 3 Push Press @ 115 lb
  Round 9 - 1 Push Press @ 135 lb

Okay, so the above is what I used for weight.  I probably should had gone heavier on the round 8 as I felt good, but... stay the course, and don't let the ego run you.  I have my knees to thank for that, keeping me in check.

WOD Warm-up;
For this, we stripped all the weights of the barbell from the strength portion and moved the barbell to the floor.  Put away all the J-cups and plates...  And perform a few reps of High Hang Snatch, Above Knee Snatch, and Below the Knee snatch.   We also found the rig where we wanted to use for the Toes to Bar (scale accordingly) and did a few of those as well to warm-up.

WOD;

I scaled my weight and force myself to push thru as many of the 21 reps of snatches without resting.   I had to stop for a bit at the 16 rep mark to catch my breath..  I gotta breath and stop holding my breath.  The 15 reps of snatches, were broken up more; but by the time I got to the Toes to Bar (Knee ups); my arms were spent.  I could only do two and took a few more seconds to rest and then I had to break this up in sets of 5.  The 9 rep scheme was a big push; but I felt I was being chased/motivated to keep going as Jenny and Clem weren't too far behind.  Sometimes, you need that push, visually; some friendly (mental games you play with yourself to just go).   

Misc:
Today, I thought I would do an Extra Credit.  Sadly to say, I haven't done this for over a year.  Always running out of time, or some other excuse...  I've been looking at doing a handstand against the wall for sometime.   I've been doing what we do in class with the modifications, wall walk facing the wall to build up to handstands.   I remember I use to do them (build up to them when I was at another Crossfit box, with my friend Leanne).  We would work on them after each class for a month before I was able to get one.    I missed that.  

Jenny was around today and wanted to do the Extra Credit.   I managed to get one handstand against the wall.  The many attempts afterward were failures.  She gave me some pointers on where I was going wrong, what I can do to improve my technique.  Thank you Jenny!!!   I will give those suggestion a try, and will try to do at least 1 Handstand after each class, aim for 2.  And then progress from there, adding 1 each week.   That's my goal for this guy.


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.

10 Minute Practice Kick up to freestanding handstand, 
  bring feet together to touch and balance

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

Hashtags for the day:  #rebuild #tobefitby50 #snatch #toes2bar #pushpress #extracredit