Crossfit Armoury - May 30, 2017: Deadlifts; WOD: 5 Snatch + 50 Burpee box jump overs

Duc and Thomas working on their mobility after class

Julio working on his mobility as well

Tuesday; May 30, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough 8 Minute Tabata, alternating four movements:

Dowel Good Mornings
Dowel Squat Snatches
Burpees to plate
Plate Jump overs

:10-25
STRENGTH:

Every 1:30 for 10 Rounds:

2 Deadlifts

*Increase weight each round

:30-45
WOD Warm-Up:  

Burgener Warmup
Skill Transfer Exercises
Work up to 90% 1 RM Snatch
Walkthrough Burpees Box Jump Overs

:45-55
WOD:  

5 Snatches @ 90% 1 RM
50 Burpees Box Jump Overs

Today's Coach:  Jason R.

My Thoughts:
Another 7 days goes by and restarting class again.   Reason why I opted to missed the last few classes; I valued my sleep more and opted to skip all my crossfit classes.    Today was my first day back, and getting back into a routine.  There was thirteen people today for the 6 am class.   

Warm-Up;
A slight change from the normal and it was more of a tabata style; 20 seconds of work followed by 10 seconds of rest.  Alternating thru the four movements.  As for the burpees to plate, we all used a 45 lb plate.

STRENGTH;
Included in the 10 rounds was our warm up.  Coach Jason said, that we didn't have to follow the pattern we had established the weeks before with a total of 5 lbs to be added.   In general, just add whatever weight you want.   Coach suggested that we all partner with someone that lift similar weights as we had 13 people  in class.  I asked Ray to be my partner and we chose to start with 135 lb.   We would add 10 lb (2x 5 lb) after each round.
At the end of the 10 rounds; we hit 225 lb.

WOD Warm-up;
Coach step us through the Burgener warm-up, and then we all started with an empty barbell and repeated the steps under his guidance.  We next moved to the skill transfer exercises.
Once the warm-up was completed, we moved to building up to our 90% of our 1 RM.   And at the same time, pull out a box for the burpee box jump overs.
My 1 RM Snatch is 135 lb, 90% of it works out to 121.5 lb.  Rounding down would be 120 lb. I worked up to 115 lb as it's been a while since I've done even this weight.  For those math peeps out there, that works out to ~85%.
    
WOD;

It was pretty much unanimous talking to the others that at this weight, there will be failures on lifts.   I failed on three of the five snatch, and really really struggle getting the last rep up for 115 lb.   Wow, that was a grinder.    Right after that, we would start on the fifty burpee box jump overs.   I scaled my box down to 20" and just did burpees with step overs.  Knee felt good (it should be, haven't been active on it for over a month).  
For me, box jump won't be in my vocabulary.  There are certain movements that will just kill me, and box jumps are it.  So step up will be my way for now.  Maybe after I drop some more weight, strengthen my knee, and ankles, increase the mobility; I'll review the movement: box jumps.  Too many hits to the achilles and I do not want to relive that pain or the inconvenience.

There was a TEN minute time cap and I managed to finish the WOD in 9 minutes 10 seconds.

Misc:
This is the last week of this programming, next week will begin another round of new programming.  
Aiden, our programmer has asked our members what we like to see.   Again, another reason why I love this crossfit box.  There is so much communication that goes on here, between coaches, members, regional athletes, programmers, and owners.   Any issues that comes up are address promptly and professionally.

It really does feel like a family.  A very functional and happy family, to which I'm happy to be part of this crossfit community. 

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 KB Thruster per arm @ 62/ 44

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