Crossfit Armoury - April 8, 2017: Shuttlerun, Double Unders; WOD: 3x 400 meter ROW

Saturday; April 8, 2017 @ Crossfit Armoury - West

:0-8
Warm-Up:

Walkthrough EMOM:

EMOM for 6 Minutes:
Minute 1:  15 second Single Arm Plank Hold, Right Arm
Minute 2:  15 second Single Arm Plank Hold, Left Arm


:10-20
STRENGTH:

Walkthrough Double Under Progressions, Everyone warmup by doing each progression
Jumping on Balls of Feet
Single unders at different speeds
Single Single Single Double
Double Single Double Single, etc
Consecutive Doubles
Reference:  https://www.crossfitinvictus.com/blog/double-under-awareness-month/

:20-30
10 Minute EMOM:
in 35 seconds
5x 50' Shuttle Run
Double Under Practice in remaining time

* SCORE is total accumulated Double Unders

:35-40
WOD Warm-Up:  

Row 250 meter at slow pace
Row 250 meter at medium pace
Row 250 meter at hard pace


:40-55
WOD:  

Every 5:00 for 3 Rounds:
Row 400 meter

*Record the SLOWEST time


Today's Coach:  Jason R.

My Thoughts:
Coming in on a Saturday; which is odd for me.  Not my regular schedule unless I'm there for mobility or something else.   It usually produced the same results, a bit of shock from people who know that I'm a regular 7 am (Monday to Friday) person.  It's nice to know people notice..  For me, it's great to see some familiar faces that I normally don't see regularly due to the time I come to class.

Warm-Up;
Started with some straight forward plank, both hand on the ground; then lift one arm to behind the back.   While trying to maintain a flat body; trying hard not to lean/titl onto one shoulder.  This was a really good core check/work.  Thank goodness that it was only 15 second hold.   We had 45 seconds to rest before doing the same on the other arm.  

STRENGTH;
Practice some various skipping ranging from singles to double unders.   Every time so far, I always have some initial startup issues and can't even string singles.  After a few singles, I would attempt to do double under and only yield one at a time.  One at a time equal to one double under and then stop.  I still can't seem to jump after my one double under.  It's like my feet promptly roots itself to the ground.  I guess I'm missing that hop technique.

Part II, involves 5x 50' shuttle run and performing as many double unders within 35 seconds.   The remaining 25 seconds is used for rest.   Due to the number of members in today's class; Coach change the shuttle-runs to burpees.  Yes, that means 5 burpees and then remaining 35 seconds to do as many Double Unders.

With all 10 rounds, I did managed to finish my 5 burpees and peforming some double unders.
It went like this:   
  Round 1-3: 4 DU each round
  Round 4-5: 2 DU each round
  Round 6-8: 1 DU each round
  Round 9-10: 2 DU each round
Total DU = 23

Yes, I suck at DU, and that is a goal for this year.  To be able to string more than 1 DU.  I'll need to work on this.

WOD Warm-up;
Since there were more people than rowers, Coach asked us to partner with someone.  There was a bit of humor as he wanted us to partner with someone we don't know.   I say, it' was humorous as I knew pretty much everyone.   Thus, I picked the closes person next to me, Shannon.   We played it up as if we didn't know each other.    Gotta have some fun!
To add some challenge, coach suggested that while one partner is rowing, the other partner will have to do a plank (whichever way you want).

WOD;

I knew it after finishing my first round; that I went out too fast.    I knew that my second round would have a few more seconds added.  However, I didn't expect another additional 8 seconds.   By the time my third round came, I ended up taking another 0.8 second longer.   I do have to thank my partner, Shannon H. for motivating me to push it, at/near the end.  I was so spent.. but with her cheer; I pulled so hard, I almost past out.   This was so..... bad.

400 meter row:
Round 1:  1:19.8
Round 2:  1:28.7
Round 3:  1:29.5

That'll teach me for not following a set pace on round one.  I hope next week rowing of 450 meter will be better for me.

Misc:


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 10 Minutes
 5 Overhead Squats @ 95 lb/ 65 lb
 3 Bar Muscle Ups

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

Hashtags for the day:  #rebuild #tobefitby50 #shuttlerun #burpeesinstead #doubleunders #row