Crossfit Armoury - May 6, 2017: Strict Press; WOD - T2B, PushUps, C&J

Saturday; May 6, 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: 30 Second Hollow Body Rocks
Minute 2: 12 second L-Sit on Rings

:10-25
STRENGTH:

10 Empty Bar Front to Back Strict Press
Work up to a HEAVY set of 5 Strict Press

:27-34
Every 2:00 for 3 rounds:
5 Strict Press @ 91% weight established above

:39-44
WOD Warm-Up:  

Work up to 75% 1 RM Clean and Jerk
10 Beat Swings, 5 Toes to Bar
10 Chest and Chin to ground Pushups

:44-55
WOD:  

 3 Rounds for Time: 

15 Toes to Bar
15 Push-ups
4 Clean and Jerks @ 75% 1 RM


Today's Coach:  Jason R.

My Thoughts:
Another Saturday class, followed by some much needed mobility.  I really enjoy throwing people off when I show up for Saturday class.    One of the main reason is that I really like Strict Press.  That's really the reason, plus I get to see some people that I normally don't get to see for workouts.  Typical Saturday, there were so many people, we would had to partner up with one or two other people.   Today class was with a gentleman who just finished doing his Crossfit Kickstarter class with his wife.   Sorry new guy, forgotten your name.  :(

Warm-Up;
Two parts for the warm-up; each are a minute long, with work vary from 12 seconds to 30 second.   The rest of the time is use to rest.   Started with 30 seconds of hollow body rocks, and then the second part is a nice 12 second L-Sit on the rings.   

STRENGTH;
Two parts to the strength component as well.  First was to do 10 reps with an empty barbell from the front to the back strict press.   Once that was done, we were to build up to a HEAVY set of 5 strict press.  The new guy <sorry>, had a background in olympic and powerlifting.  So, his strict press was similar to mine for weight.   The weight we used for the strict press was 125 lb.

Part two require us to use 91% of the weight (125 lb), which worked out to 113.75 lb.  We went with 115 lb (easier to figure out on the plate), plus coach would had made us round up.
We would alternate on the lift and just watch the time when the 2 minutes would be done before starting up.
We both felt it on the third round where we were starting to exhaust ourselves.  But we finished it.

WOD Warm-up;
Move the barbell and weight from the rig to the ground, stripped off the weight and did a few Clean and Jerks.   The intention was to build up to a 75% 1 RM Clean and Jerk.   My 1 RM C&J is 185; so 75% of that works out to 138.75.   I tried to hit 135 lbs, but wasn't able to.  Thus, my weight ended up being at 125 lbs (more like 68%).
Practice a few beat swings, and knee ups.    One day, I'll get to Toes to Bar.... not today.
Push ups is pretty straight forward.

WOD;

The first round always feels fairly easy, but that's because your fresh.   By the time the second round came, with the push-up; they felt like jelly.   The Clean and Jerk pace slowed down quite a bit, and I really had to focus on breathing.  breathing is important!!  Last round was  the same thing; push-ups was where it was the hardest for me.   There were a few moments, where I laid with my nose touching ground and sucking in the rubber mat freshness, and trying to shake out my arms.   Yup, I'm weak and need to work on my push-ups.   All said and done, took me 6 minutes and 52 seconds to finish.

Misc:
I had scheduled myself for some much needed mobility class after the crossfit class.  Very thankful for the fine folks at Optimize Physio for putting this on.  Actually, this time it was Cat who doing leading the class for them.  She's one of the Armoury's coach and as well as a Regional athlete!

Other random things, got this email last night that notified me it was another year being a member of Crossfit Armoury.  It's now two years since I've joined this group; switching from the other crossfit box.   Loving it, great programming, awesome coaches and enjoying the 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:
 1 Turkish Get Up Per Arm @ 70 / 53 lb

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