Crossfit Armoury - May 3, 2017: Bench Press; WOD - AMRAP: STRICT Pull-up, Ring Dip, HSPU, T2B; Sleep Analysis

Coach Kyle L.; striking that picture perfect pose 

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

Wednesday; May 3, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

EMOM for 8 Minutes:
Minute 1: 6 - 8 Pec flyes on Bench @ 5 - 10 lb
Minute 2: 6 - 8 Reverse Flyes on Bench @ 5 - 10 lb

:10-20
20 Empty Bar Bench Press
20 Empty Bar Supinated Rows
Load Weight for 5 Bench Press
Load weight for 5 Rows (should be within 10 lb of Bench)

:20-34
STRENGTH:

EMOM for 14 minutes, with a partner
Minute 1: 5 Bench Press
Minute 2: 5 Bent over Supinated Rows

:39-44
WOD Warm-Up:  

Walkthrough and Test Pullups
Walkthrough and Test Dips
Walkthrough and Test Handstand Pushups
Walkthrough and Test Toes to Bar

:44-55
WOD:  

 11 Minute AMRAP: 

1 - 2  - 3 - 4 - 5.....
Strict (Chest to Bar) Pull-up (substitute: Inverted Row)
Strict Ring Dip (substitute: Matador/Box Dip)
Strict (3"/2" Deficit) Handstand Pushups (substitute: knees/toes on box)
Strict Toes to Bar (substitute: Toes to Rings/Toes to Hands on Ground)

Today's Coach:   Kyle L.

My Thoughts:
Hump day, and we are doing Bench Press for the strength portion. Add in some wonderful supinated rows and we are good to go.  A bit more wake this morning.  I checked my Fitbit app this morning and finally saw that Fitbit has updated the software on their end.  I now, finally have full SLEEP analysis.  More on that later. 

Warm-Up;
Pec Flyes...   hmm, something that we don't do often, but most welcome.  We all grabbed a bench and some plates (instead of dumb bells, couldn't find).  Four rounds of each minutes, varying between Pec Flyes and Reverse flyes.

We moved to setting up for bench press and supinated rows.   It was easier for most of us to not share the bench, other than to spot each other.   Warmed up with a few reps with the empty barbell and then loaded the barbell with the weight we want to use.  Also doing a few reps to see how it felt.  I confirmed with Coach, and the weight of the supinated rows should be with 5 to 10 lbs of the bench press.

STRENGTH;
Not sure where my head was this morning, but I ended up using the same weight as last week; 115 lb for  5 reps, and 7 rounds of bench press and 105 lb for the bent over supinated rows.  I should had gone higher on the bench press, 125 or 135 lb.   Next week, I'll have to increase it.   

WOD Warm-up;
Coach explained and did a walkthrough, including the substitute for each of the strict movements.   Pull-ups, Dips, Handstand Pull-ups and Toes to Bar were to be done Strict, with no kipping.  I scaled and use the substitute movements.

WOD;
Score is the total amount of reps after 11 minutes.   You start with 1 rep of each movement, and then increase that by 1 rep for each round, until you the time runs out.

I managed to hit 99 reps.  

One of the substitution for the Toes to Bar was to hang on the bar like you would do for toes to bar but bringing both of your legs up so it's horizontal (think knee raise but your legs are straight out).    Good use of core and a good substitution; thanks Kyle for the suggestion.

Misc:
Decided to do the Extra Credit as it just a simple one; plate carry 25 lb for 400 meter, with the weight in front of the body.   Found out Duc was planning on doing the Extra Credit and also asked others if they wanted to join.   Rayna said she would, and we all ended up jogging for a good portion of the 400 meter.  It didn't say how one should do the 400 meter.


So, the other thing that I've been excited about is the update on sleep pattern.  It's just came out to my device from Fitbit.  I'll be analysing this stuff, because I'm such a nerd.   And yes, before you make comments; I DON'T get enough sleep.  Probably explain why I feel like shit, I can't perform the movements as efficiently as I would like.  And yes, I don't need a fitness tracker to tell me that I need more sleep.   But it's always good to have metrics, graphics, etc..

So here's some screenshots from my Fitbit.  I'm sure other fitness trackers have similar type of information.  I have a Fitbit Charge 2 and a Fitbit Surge for those who are curious.

What it looks like before the software was enabled

The breakdown of the different sleep stages

Expanded view of my sleep stages

How often I was awake

How much time I was in REM sleep

Time spent in light sleep

and the every so important Deep sleep

Ranges for Men in my age

How MY sleep was for last night in the different stages

I'll update and create a new blog entry after 30 days of tracking and see how and what the history/average will look like.    Thanks for reading...  - Tony


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.

400 meter Plate Carry @ 25/15 lb in front of Body

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