Crossfit Armoury - May 2, 2017: Deadlifts; WOD: 5 Rnds - Calorie Airbikes, Calorie Row, Double Unders

Tuesday; May 2, 2017 @ Crossfit Armoury - West

ANNOUNCEMENTS:  50/50 Draw, Games Night - Support our Regional team 

:0-10
Warm-Up:

Walkthrough EMOM:

EMOM for 8 Minutes:
Minute 1: 10 Banded Steps Forward
Minute 2: 10 Banded Steps Backward

:10-20
Walkthrough a 1 1 1 1 Tempo
Work up to 68% 1 RM for set of 3 Deadlifts

:20-32
STRENGTH:

Every 2:00 for 6 rounds:

3 Deadlifts

*Add a total of 5 lb each round

:37-42
WOD Warm-Up:  

10 Calorie Air bike
10 Calorie Row
2:00 Practice Double Unders

:42-55
WOD:  

 5 Rounds for Time: 

M: 10 / W: 7 Calorie Airbike
M: 10 / W: 8 Calorie Row
60 Double unders


Today's Coach: Jason R. 

My Thoughts:
Today suck, the struggle was real. 

Warm-Up;
Started with some light bands wrapped around our knees and then bend at the knees while stepping forward for 10 steps.  Wait until the next minute to start and do the same thing in reverse, stepping back 10 steps.   So simple, yet I failed and started my step back right after my 10 steps forward.  Taman had to stop me!  Yup, this is what I get for showing up half awake at 6am.  :(   Repeat this for 4 rounds.

Swapped out the light bands for empty barbells.   Coach explained the tempo that we are to keep for the deadlifts. Essentially 4 seconds to complete the movement, and not to drop the weight when it's loaded.   Practice 10 deadlifts with the empty barbell.    Start by building up to our 68% of 1 RM.   I'm so far away from my 68% but I did increase my starting weight to 155 lb.STRENGTH;
Started with 155 lb and ended with 180 lb by the end of this WOD.   I've been really focusing on pace/tempo and as well my technique.  I didn't use alternate grip, just regular grip and no need for the lifting belt.  Going away from using stuff (which I think in the past is what I was using to compensate for a weak core) to assist, and only use it for when I do my 1 RM.

WOD Warm-up;
Pulled out a Concept2 rower, and Assault Airbike, and made sure there was space for some skipping.   Same as before, I don't have double unders; therefore 2x the amount for Singles.  Practice a few singles, rowed and pedal 10 calories on the respective machine.

WOD;  
Horrible is all I can say.  I struggle today with my singles, struggle on the airbikes (third round; my calories didn't register.  Fought with it and lost some time).  Rowing was my only saving grace as that was where I use it as my resting period.  Still rowing, still getting about 1 calorie every 1.25 to 1.5 of a pull.   I set the damper up at 9, maybe I should had gone to 10.  Can't doubt it now, as it's 5 rounds in total was where my thoughts were going. 

There was a 15 minute time cap!  How did I know?  On the last round of singles, I looked up about half way thru and the clock changed to 15 minutes.  And it stayed there...  Thus I failed to finish today's WOD within the time limit.  Thanks for those who cheered me to finish.   With the clock stopped, no idea how long the real time was for finishing the WOD.   

Coach wrote down 4 rounds + 60, within the 15 minute time cap.

Misc:
Accepting the fact there will be days you can't finish.  Accepting the fact that not every day is going to be a win.   Realizing that the lesson here is that I need to focus on what my weakness are and continue to work on them.   Depressing yes, but it's reality.   
I have to remind myself that it's a lot of work, progress takes time.  But I'll get there, back to the level I want to be at.  


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:
 Minute 1:  5 Right Leg Side Step Ups with 10 lb plate 
   extended in front of you
 Minute 2:  5 Left Leg Side Step Ups with 10 lb plate in
   front of you

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