Crossfit Armoury - May 4, 2017: Sprints; WOD - Thursters, Calorie Row, Rope Climb

ALL OUT SPRINTS

EMOM for 10 Minutes

15 seconds WORK; 45 second REST

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

Thursday; May 4, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

EMOM for 8 Minutes:
Minute 1: 30 seconds Duck Walk Forward
Minute 2: 30 seconds Duck Walk Backward

:10-15
Walkthrough :15 Sprints
Dynamic Warm-up

:15-25
Conditioning:

Every 1:00 for 10 Rounds:
15 second ALL OUT Sprints

:30-35
WOD Warm-Up:  

21 Empty Bar Thrusters, Load Weight
9 Calorie Row
Walkthrough and Test Rope Climbs

:35-55
WOD:  

 20 Minute AMRAP: 

21 Thrusters @ 75 lb / 55 lb
9 Calorie Row
3 Rope Climbs


Today's Coach:   Jason R. 

My Thoughts:
Cardio; I hate it, but I need to do it.  The best way to overcome things you hate, is to tackle it head-on.   I was contemplating sleeping in today; but realize I've only done 2 classes this week so far.  I'm trying to stick to a 3 days on, 1 day off, 1 day on schedule.  Or if feels better; do 4 days in a row for classes.  I have no excuse and decided to go to the 6 am class.

Warm-Up;
Coach Jason explained to us what was expected and reinforced the movement, keeping the chest up as we did the duck walk forward for 30 seconds.  Which almost took us to one of the gym.  And then we had a 30 seconds of rest and repeated the same movement; but backwards.    All I can say is after about 3 rounds of that, my legs, quads, was extremely sore.  Even getting up from the duck pose was achy.   And this was the warm-up

Coach explained what we are doing today, full on sprints for only 15 seconds.  So to prepare for that, we did some dynamic warm-ups. Those consisted of high knee stretches, high butt kicks, side shuffle, alternating foot/shuffle sideways, quick high knee touches, quad stretches, alternating high knee skips, and a few other movements.

CONDITIONING;
We moved to outside to do the sprints.  Initially I thought we would do them behind the building, but Coach decided that we would do this on the side street.  We just have to be call out if a vehicle is coming.   With it being a 6 am class, there wasn't too much traffic.  

We started at one end of the street and would sprint until Coach call out, Stop!   Those who were at the back would had to walk to where the person who got the farthest.   This would be repeated another 9 times.   For me, at the 8 minute mark; I was so far back that when I reach the further person; I only had about 3 seconds of rest before we started.

Yah, cardio.. what I can I say other than I really need to work on it.  At least it was a start to a nice day.  Temperature was about 14 degrees already.  Temperature were to hit 18 by noon.

WOD Warm-up;
After about 5 minutes of rest, we were to setup our Concept2 Rower, pick a rope and grab an empty barbell.   We were to do 21 empty barbell thrusters, to which when I did about 10.  I really felt it in my legs.  We loaded up the weight accordingly.  Coach did a walkthrough on the suggested scaling of the movements.  For me, the rope climb was scaled from the floor (lying on the ground and pulling myself up, keeping my legs straight).   We had to do 9 instead of 3 strict Rope climbs.  Thruster weigh was 65 lb for me. 

WOD;
An example of when you don't have the legs for cardio and then coming into to doing a wod that uses more legs movements, really, really hurts.   I was hurting on this, it wasn't so much of the weight but he movement.  Again, the 9 Calorie rowing is where I would use as my way to recover, not the fastest pace but enough for me to catch my breath. Rope Climb from lying on the floor; really taxed the arms.  Again, scaled to my level.  So many things to work on.
Finished this wod with 3 rounds and 5 thrusters.

Misc:
I was so spent on this, I actually laid on the couch for about 15 minutes.   I think it's a reminder on what I need to work on and something about thrusters that always taxes me.  Honestly I felt sick, but after having my carb drink in, and some rest.   I decided to check out the 7 am class who was already outside running.  
The pictures above were from the 7am class, and if you want to see them being silly when running; check out my Instagram:   www.instagram.com/rockyquon


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:
  10 Burpees Over Bar as fast as possible

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