Crossfit Armoury - May 23, 2017: Deadlifts; WOD: 15 Calorie Assault Bike, Row, Snatch; Support our Regional Team Event

Big Event this Saturday; come out and support our athletes that is
going to Portland for the 2017 West Regional!!

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

Tuesday; May 23, 2017 @ Crossfit Armoury - WEST

:0-10
Warm-Up:

Walkthrough EMOM:

EMOM for 8 Minutes:
Minute 1: 10 Banded Steps Left
Minute 2: 10 Banded Steps Right

:10-20
STRENGTH:

Walkthrough a 1 1 1 1 Tempo
Work up to 70% 1 RM for set of 3 (Deadlift)


:20-32

Every 2:00 for 6 rounds:

3 Deadlifts

*ADD 5 lb each Round

:37-42
WOD Warm-Up:  

Work up to 88% 1 RM Snatch
10 Calorie Assault Bike
10 Calorie Row

:42-55
WOD:  

Every 3 Minutes for 5 Rounds:
15 Calorie Assault Bike (10 for female) / 15 Calorie Row (12 for female)
1 Snatch @88%

Alternate between Bike and Row


Today's Coach:  Jason R.

My Thoughts:
Well, it's been two weeks plus a few days since I last did a Crossfit class.  Was out with Bronchitis and well; even last week when I went up one flight of stairs; I was winded.   Today is my first day back and we will see how much coughing I'll be doing when anything cardio or exertions

Warm-Up;
Coach had us use a pre-tied light rubber band and put in around our knee (above) and line up.  We were to do do 10 side steps left, and then rest for the balance of the minute.  Repeat this movement, but go 10 steps to the right.  At the same time, try not to run your fellow classmate over if they don't have the same stride length as you.  This was repeated for 8 minutes.

STRENGTH;
Today, we worked on deadlift for our strength portion.  Following the previous week tempo of 1 1 1 1  for lifting; building up to 70% of our 1 RM, for a set of 3.
Coach said, he didn't want to hear any drops during this.  He wants it to be controlled, two seconds to lift it up and then 2 seconds to bring it to the floor.

Part two of this is using the weight established, and ensure you have 2x 2.5 lb, 2x 5 lb, 2x 10 lb plates.  After each successful set, we will be putting on an additional total of 5 lbs.  
Every 2 minutes for 6 rounds; we are to do 3 deadlifts.

WOD Warm-up;
Switching from deadlifts to Snatch.   Stripped off the weight and practice with an empty bar.  We were to build up to 88% of our 1 RM snatch.   Still feeling my sickness from before; I opted to go a bit a lighter than the 88% suggestion.  it was more like 70% of my 1 RM, which was all my body could muster without me going into a coughing fit.  Partner up with Ray S. as he's about my height, which will be helpful when setting up the Assault bike sitting position and as well as the Concept2 Rower.

WOD;

Ray asked me which one did I want to start with and I chose the rower.  As there was five rounds; I would end up with the rower as my last event.   Whereas Ray would be starting and finishing on the Assault bike.  Each would require 15 calories to be completed before moving to the single snatch at the above established weight.   The goal here is to test how well we would do when we  bring our heart rate to a near max and then lift.
I was quite surprise how much faster you are off the assault bike than you are when coming off the rower for 15 calories.  I would say about 50% faster.   Ray would had finished his single snatch before I get off the rower.  This was pretty much the same thing when it was reversed.   
I'll admit, on my second last round; I failed on the snatch.   The last round, I took a few more seconds for rest after climbing off the rower before attempting the snatch.  

Misc:
A big event is schedule for this upcoming Saturday.  For those in the Edmonton area, if you would like to have some fun and support a good cause; come and check out the silent auction, and meet the athletes.   These nine athletes will be representing Crossfit Armoury down in Portland. 

They will be competing with those in the West Regional (Canada West, and NorthWest). 

  https://games.crossfit.com/regionals/regions#regionWestNav


The event which can be watch live via Crossfit.com, YouTube, Facebook  - June 2 - 4, 2017


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 5 Minutes:
 4 Kettlebell Snatch per arm @ 62 / 44

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