Crossfit Armoury - June 1, 2017: Strict Press; Walking Lunges and Clean & Jerks

Our coach for today; Special 'K' Mike

Thursday; June 1, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

EMOM for 8 Minutes:
Minute 1:  30 seconds of Empty Barbell Front Rack Hold
Minute 2:  10 Dowel Overhead Walking lunges

:10-22
STRENGTH:

10 Empty Bar Front to Back Strict Press
Work up to heavy set of 1 Strict Press

:22-28
Every 2:00 for 3 Rounds
1 Strict Press @ 95% weight established above

:33-48
WOD Warm-Up:  

Work up to 90% 1 RM Clean and Jerk
Walkthrough Walking Lunge

:48-55
WOD:  

 For Time: 

100 Walking Lunge Steps
5 Clean and Jerks @90%


Today's Coach:  Mike K.

My Thoughts:
I love lifting weights, walking lunges; not so much.  Cardio is not my jam, but am working on it this year.   And lunges, they do a number on my knees.  With this being the last week of this particular programming; we are moving to near max weight or 90 to 95% of max weight.

Warm-Up;
Been quite enjoying the warm-up with the setup format for the last two months.  Minute 1 consisted of 30 second of empty barbell front rack hold.  While holding the barbell, we would  alternate lifting one side of the elbow up and then back down.  This will help with the shoulders.  Minute 2 consisted of taking a dowel into an overhead position and do some walking lunges on the spot.  We had the option to move around, but had to be mindful of not hitting someone with the dowel.  Each minute was repeat for a total of 8 minutes.

STRENGTH;
We started with 10 empty bar front to back strict press.   Then everyone had about 12 minutes to build up to a heavy set of 1 Strict Press.   During my last set of my heavy, 145 lb; I had failed.  Coach Mike came by and gave me some pointers.  He suggested that when I pushing up, and the bar is above my eyes, to stick my head forward.  At the same time, to increase the speed when pushing up as I was getting caught going too slow and not able to get it moving. 
That advice helped, it's been a while since I've been able to hit this weight.   Still not bad since my old 1 RM was 10 lb heavier.   Not being consistent with training has hurt me.  But I plan to get back into this training on a regular schedule.

Part two, was taking the weight from the above strict press and calculate 95% of the weight.  
Something about math throws me off and I had to ask Coach Mike for the number.  Worked out and rounded down to 135 lb  (137.75) as it's easier for plates.  We had to do 1 rep strict press every 2 minutes for 3 rounds.   No issues here.

WOD Warm-up;
Coach asked us to strip off all the plates and using the empty barbell; to go thru a walkthrough of cleans, including squat cleans.   Most of the movement includes high hang, above knee, below knee cleans; each movement were repeated 3 times.
Next we were let free to build up to our 90% 1 RM Clean and Jerk.
Coach also demo the walking lunges and while some people asked if they were allowed to lunged thru the gym, or go outside to do this.  It was allowed, just be aware of your fellow members.   I opted to do the lunge steps in one spot, but close to the outside garage door with the breeze blowing in.   Coach Mike wanted us to be close to the bar so when are on  our last few reps of the lunges, we can go directly to the barbell.
He gave us a warning that after the 100 lunges, our legs will feel jelly-like so be aware that at 90% of 1 RM  will be very challenging.   Suggestions were to do them 1 at a time.   The Jerk portion can be done in a Push Jerk or a Split Jerk.  I opted to do my in the Push Jerk fashion. Strangely, I find this more stable than the Split Jerk movement.
My 1 RM clean and jerk is 185 lb; I used 155 lbs which was heavy enough for me.  It was challenging when I was lifting it.  For the math peeps, it works out to 83.78% of my 1 RM.  Not quite the 90% mark.

WOD;

This wod has a 7 minute time cap.   We are to do 100 walking lunge steps and then promptly do 5 Clean and Jerks @ 90% of our 1 RM.   All I can say was that it was nice to be by the edge of the gym, next to the open garage door and having the breeze blow in.   I found when I did the walking lunges on the spot, if my stride wasn't as stretch out, it was easier on the knee.  And it was slightly faster.   Although, not as fast as the others as I was the last one to finish my 100 lunges.
I was about four steps away from my loaded barbell of 155 lb, and only steps away from my lifting belt.   
Finished this WOD in:  6 minutes and 29 seconds.    Yes, I love the 6 am crew; cheering me on my last two reps.

Misc:
So the extra credit was doing 3 Push Jerks at 72% of our 1 RM.   Had I paid attention; I would probably joined these fine folks afterwards!   But as usually, I'm recovering from the WOD, walking around taking pictures of the whiteboard, and whatever else that I think would be good for the blog.  Missed opportunity!!

Steve and Duc doing the extra credit

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:
 3 Push Jerks @ 72%

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

Hashtags for the day:  #rebuild #tobefitby50 #strictpress #walkinglunges #cleanandjerks