Crossfit Armoury - June 15, 2017: Back Squats; WOD: 1000m Row, KB Snatches

Aaron (left) cheering on Arri (with weights)

Arri doing his thing...

Thursday; June 15, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

In  8 Minutes, accumulate
4 Rounds:
10 Banded Steps Forward
10 Banded Steps Backward
10 Banded Steps Right
10 Banded Steps Left

:10-25
STRENGTH:

Work up to a heavy set of 5 Back Squats

:25-35
5 Back Squats @90% 5 RM established above

:40-48
WOD Warm-Up:  

125 m Row Arms
125 m Row Legs
125 m Row Full Body
Walkthrough Kettlebell (KB) Snatch

:48-55
WOD:  

 7 Minute AMRAP 

1000 meter Row (3000 meter Bike)
As many KB Snatches as Possible in Time Remaining

Today's Coach:   Jason R.

My Thoughts:
Back squats; been looking forward to this.  Only because I'm starting to feel better and I've notice the numbers for my strength based activity are getting close to the weights that I was using back in 2015.  I know, it's been almost 2 years since I've been working with that type of numbers.   I have a trusty spreadsheet that I log all my 1 RM, 2 RM, HEAVY weights; including the dates they were completed.  It's my way of tracking my numbers, even if it about 80 to 85%.
The other big news, is Coach Jason is back from his vacation.  Good to see him back!

Warm-Up;
Coach had as grab a light band and had it wrapped around by our ankles.  The lower and closer to the feet, the more resistance it will be.   We used this to do our banded 10 steps forward, backwards, right and left; all for four rounds.  While performing this exercise, we are to slightly bend at the knees.   Yeah, the last time I did something like this was for physio; to help activate and strengthen those muscles (glutes).  It's a great exercise that I should have as part of my normal warm-up.  Sadly, I only use it when after I've injured something and need to focus on building up strength.

STRENGTH;
We all started with an empty barbell and had about 20 minutes to build to a heavy set of 5 back squats.  We managed to finish a few minutes early on the warm-up, thus the extra 5 minutes.
I started with 95 lb for 5 reps and then progress from there.   Eventually, I ended up back squatting 225 lb for 5 reps.   

Part two of the strength involved calculating 90% of the weight (225 lb) established above.  Works out to about 205 lb (striped two 10 lb plates off the barbell).   This would be the weight that is used for 5 reps, every 3 minutes for 3 rounds.    I think the hardest part for me was the waiting for the balance of the 3 minutes rest before starting the next round.   /sigh

WOD Warm-up;
Coach Jason asked three people to volunteer to peddle instead of rowing.   He wanted the class to do setup the equipment for rowing or cycling / peddle power on the Airbikes.   He also wanted us to go thru rowing and then will do a walkthrough with the Kettlebell Snatch. The volunteer would be peddling for 3000 meters (original programming called for 4000 meters), whereas the rowing is 1000 meter.    
Coach walked us through what was expected for the KB snatches and then we could pick the appropriate weight.   I chose a 44 lb KB.

WOD;

We had 7 minutes to complete as many reps as possible of KB snatches; this would be score that would be posted.   But before doing the KB Snatches; we all had to do 1000 meter row or those who were peddling on the Assault Air bikes, 3000 meters.
Regarding the KB Snatches, some correction/suggestion by coach was to swing it like we normally do with KB, but snap it up quickly like a snatch at the top.  He had interrupted me after my first 10 (5 each arm), and then after my 20 reps.   He asked me to use a lighter KB (35 lb) to see if I would improve my KB snatch.   It's a work in progress, not something I'm familar with.    In the end, I finish with 31 reps, where the last 11 reps using a 35 lb KB.

Misc:
Decided that I felt a bit peppy and Julio was checking around to see who else wanted to do the Extra Credit.    Even thou, we did a serious shoulder workout on Monday, I was game to do these Front Rack carry with two KB.    However, I knew that I wouldn't' be able to do use the Rx weight.   I scaled it and used the following weight:   Minute 1: 2x 53 lb; Minute 2: 2x 44 lb; Minute 3: 2x 35 lb

I really felt the 2x 53 lb KB on the shoulder, but it got progressively harder every 3 minutes until we were finish.  I give Julio who tried and was successful with the 2x 70 lb KB.   He was having trouble with getting the two KB onto his shoulders.  I guess some people just have that extra pep.

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.

12 Minute EMOM:
 Minute 1:  20 seconds Front Rack Carry @ (M: 70 lb / W: 53 lb)

 Minute 2:  30 seconds Front Rack Carry @ (M: 53 lb / W: 35 lb)

 Minute 3:  40 seconds Front Rack Carry @ (M: 44 lb / W: 26 lb)

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