Crossfit Armoury - April 6, 2017: Clean complex; WOD: Plate Carry, Front Rack Carry

2x 20kg (44 lb) KB [scaled weight] for the 400 m Front Rack Carry

1x 45 lb Plate for the plate carry
source:  http://www.roguefitness.com/rogue-hi-temp-bumper-plates

Thursday; April 6, 2017 @ Crossfit Armoury - West

:0-8
Warm-Up:

Walkthrough EMOM:

EMOM for 6 Minutes:
Minute 1: 30 seconds Good Mornings
Minute 2: 30 seconds Reverse Hypers on Boxes


:10-20
STRENGTH:

Front Rack Rotations
High Hang Muscle Clean
High Hang Power Clean
High Hang Squat Clean
Above Knee, Below Knee Squat clean
Press, Push Press, Push Jerk
Work up to working weight of below complex

:20-36
Every 2:00 for 8 Rounds:
1 Squat Clean
1 Front Squat
1 Thruster
1 Split Jerk

* INCREASE weight each round

:41-46
WOD Warm-Up:  

100' Plate Carry
100' Front Rack Carry @ 53 lb/35 lb


:46-55
WOD:  

 For Time: 

400 meter Plate Carry @ 45 lb / 25 lb
400 meter Front Rack Carry @ 53 lb / 35 lb (or 50 lb / 35 dumbbells)



Today's Coach:  Jason R. 

My Thoughts:
I'm starting to like these 400 meter jaunts..  More cardio is what I need, more and more is all I'm doing now the weather is nicer.   That and longer walks with my dog in the evenings.  This seems to be helping with my knee and injuries.

Warm-Up;
Coach asked us to grab an empty barbell and an bench.   Partner up with someone, so one can work on the 30 seconds of good morning, while the other person works on the Reverse Hyper on Bench.   What's a Reverse Hyper?  Lie on top of the bench face down, wrap your arm around the bottom of it, and then raised your legs up.   Seems easy, but no..  Good way to work the lower back and core.   Managed to get on average about 4 to 5 reps every 30 seconds set.  
I have a weak core.  I need more work on this.

STRENGTH;
Continuing with the empty barbell; and facing the clock.  We are to warmup with front rack rotations for ONE minute.  Then moving to 5 reps of each:  High Hang Muscle Clean, High Hang Power Clean, and High Hang Squat clean.    Next, was the same amount of reps for the Above Knee, Below Knee Squat clean.    We moved on to another 5 reps of Press (strict), Push Press, and Push Jerk

Once that was done; took a few minute to shake it out and start building up to a WORKING weight for the the second part of the strength; a nice complex involving Squat Clean, Front Squat, Thruster and Split Jerk.  All of these are one rep, to be done within TWO Minutes, with the rest of time to rest.    We are to INCREASE weight each round.

I started with 75 lbs and was a tad aggressive with my weight increase.  When Jason called out the 4th round; I was like... oh oh.... this is getting heavy!  Did I mis-calculated? I grabbed 2x 2.5 lb plates.   In the end, on the 8th round; I maxed out at 150 lb.  It was good.   No issues with the knees with any of the squat movements.  Even the thruster felt good at 150 lb.   It's slowly coming back.  But I'll make sure I take it slow on the rebuild.

WOD Warm-up;
Grabbed at 45 lb plate, specifically the hi-temp one as it was gripper.  We tested the weight and placement as we walked around the gym for 100'.  Next, we tried a few different weights for kettlebell (KB), and I ended up settling on 2x 20 kg (44 lb).   I actually found the 53 lbs a tad bit heavy.  I think farmer carry it was okay, but front rack carry.  No!    

WOD;

We moved both the plate and KB to door, and got ready to start.    Grabbed the plate, placed it slightly behind my back but angle it between the shoulder and head.  I use the back of my head as a rest and later I found it was easier to carry it like a back pack (the plate), with my fingers gripping the ridge on the plate, keeping my elbows forward  a'la front rack.
The two 44 lb KB was a different beast.   I wish I had kept pace with the other 3 who left me way behind.   I was carrying it wrong!  I was using my arms to hold it up and not resting the KB on my shoulder.  I had it more to the side of the shoulder caps, and at some point, I would end up holding the KB in front of me with my elbows putting to the ground.  Of course, this impact your ability to breath efficiently and then your core starts to give out.   
No wonder I was stopping every 50 to 75 meters.   Eff!    It was only the last 175 meters that the rest of the class (Ray, Clem, Jordan) came back to get me that the advice came thru.   And wow, what a difference that made.  Resting the bottom of the KB on the front of the shoulder (slightly in front of the traps, you'll find that happy spot), with the elbows out front and I ended up using my fingers to wrap around the back of  my head to keep things balanced.  Damn it!!  Had I done this, I probably would had shaved over two minutes on my time.   Oh well, live and learn.

Overall time:  14 minutes and 47 second   

Misc:
My traps, arms and shoulders were sore and a bit exhausted.   I wanted to work on my handstand against the wall, but opted not to.   Of course, now that I'm rested and typing this blog.  I kinda wish I did.  10 minutes wouldn't had hurted.   I guess, I could had done the 125 Calories on the airbike instead.

It was something that Aaron (one of the physio) had said to me.  He usually hops on the airbikes after the class and uses that to help with cardio.   Maybe next week, I'll start building up my cardio this way as well.   I might start with 50, then 75, and then eventually 100 calories.  


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.

125 Airbike Calories for Time

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

Hashtags for the day:  #rebuild #tobefitby50 #cleancomplex #platecarry #frontrackcarry #400m