Crossfit Armoury - June 14, 2017: Sotts Press; WOD: Double Under, Ring Push-ups, Calorie Airbikes, Pull-UPS

Wednesday; June 14, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough Warm-up
Tabata Style, 4 Movements for 8 Minutes:
Bear Crawl, Crab Walk, Side Plank on Palms Right, Side Plank on Palms Left

:10-25
STRENGTH:

15 Minutes Sotts Press Skill Work
Work up to a moderate set

:30-35
WOD Warm-Up:  

Practice Double Unders
10 Push Ups, 5 Ring Pushups
10 Beat Swings, 5 Pull ups

:35-55
WOD:  

Every 2:30 for 8 Rounds:

Round 1 - 4:
60 Double unders
15 Ring Pushups

Round 5 - 8:
15 / 10 Calorie Airbike (Row)
15 Pull ups (substitute Barbell Inverted Rows)


Today's Coach:   Kyle L.

My Thoughts:
A day of rest in between, a bit unusual especially during the beginning of the week.  I had contemplated doing yesterday's class, but I was heading up for my annual work performance review and I would be driving for 90 minutes.    Not wanting to feel like a pretzel after a heavy leg day, I opted to skip the class.  Today, I felt a bit more refreshed and was ready to tackle on the strength part.

Warm-Up;
Following the tabata style, 20 seconds of work followed by a 10 seconds of rest; the most challenging part of this was the crab walk.   I notice some of the class were doing crab walk backwards instead of forward   Perhaps that's what I should had done, as it didn't look that hard.    Side plank on the alternating side; really felt it during the last round of each these side planks movement

STRENGTH;
We started with a wooden dowel and practice a few sotts press.   I'll admit, it always feels weird, the movement.  But once loose up, I went from a wooden dowel to a light empty barbell (16 kg) and put 2x 5 lb plates.   Once my shoulders were a bit more warmed up, I opted to switch the bar and go with the standard 20 kg bar.    Each round, I was able to add a few more plates to it.   I was successful with 85 lb, but failed on the 90 lb attempt.   My arm crumpled a bit when I was trying to get the weight up.  For now, that 85 lb will serve as my baseline.

WOD Warm-up;
Coach stepped us thru the options for scaling if we don't have certain movements.   He suggested the we all practice each of the movements and set up the area for the WOD.   He also suggested that part of the class should do round 5-8 and the other half do rounds 1-4 to free up certain machines.    We did have an options of using the Assault Air Bikes  or rowing.

WOD;

Despite how much I love rowing, I opted to do the wod using the Airbikes instead.   I had found from the previous WODs a few weeks ago; 15 calories comes by pretty quickly on the Airbike as oppose to the rowing.  Plus, I can also be working on my weakness (Airbikes).  Coach Kyle also mentioned that we didn't have to do 2x the amount of singles for the double under.   This is good news for the rest of us who still have not been able to string more than one double under.
I opted to start with Round 5-8 and peddle my heart away.  The 15 calories came up so quick I had to take a look around to see if I had mis-read the board and it actually called for more.   However, the substitute of Barbell Inverted Rows against the rig was much harder.  The 15 never quite materialized, I was happy to hit 10 reps for each of the rounds.  It definitely got progressively harder each round and I even alternated my grip from overhand to underhand.
Once we made the switch to Round 1 - 4; I actually found the Ring Push-up with feet support on a box (the rings didn't lower itself all way or close to the flor) was not that hard.  On  the first round, I managed to hit about 12 ring push-ups (not unbroken, but broken up in various sets).  As we got closer to the last few rounds; the number of ring push-up dropped  The last round of ring push-ups was 5 reps.  This was definitely a great sweat inducing WOD.

Misc:

Cooling off, post WOD

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.

5 Rounds for Time:
 10 Clean and Jerks
 1 Legless Rope Climb

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