Crossfit Armoury - June 2, 2017: Bench Press, Bent over Supinated Rows; AMRAP: T2B, Thrusters, Burpee over Bar

Friday; June 2, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

Tabata Style for 8 Minutes, Alternating movements:
Arm Circles forward, Arm Circle Backwards, Forearm Wall Slides, Burpees

:10-15
STRENGTH:

20 Empty Barbell Bench Press
20 Empty Bar Supinated Rows
Load weight for 1 Bench Press
Load weight for 1 Supinated Row (should be within 10 lb of bench)

:15-35
EMOM for 20 Minutes, with a partner
Minute 1: 1 Bench Press
Minute 2: 1 Bent over Supinated row

Work to a MAX

:40-45
WOD Warm-Up:  

10 Beat Swings, 5 Toes to Bar
12 Unweighted Thrusters, load weight for WOD
Walkthrough Burpees over Barbell

:45-55
WOD: 

 10 Minute AMRAP 

Rep scheme:  3, 6, 9, 12, etc....

Toes to Bar
Thrusters (95 / 65)
Burpees over barbell

 Today's Coach: Mike K

My Thoughts:
Feeling my muscles (glutes and quads) from yesterday's wod.  Wow, moving a bit slow this morning.   Seems like I'm the only one when I did a quick check with a few peeps.   Had a chance to roll out my glutes before we started class.  

Warm-Up;
Today's warmup is in a tabata style, where we work to the tune of the tabata song.   Surprisingly, after the first round; everything seemed to fall apart.  Well at least on my side of the gym.   I think we lost our coach's voice, we couldn't hear him and everyone was looking at each other and doing things out of order. 
I don't know, maybe blame it on both volume and being it 6 am.   Anyway, after doing these arm circles, no jump burpee and sucking face to the wall while forearm slide for a few rounds; I was warmed.

STRENGTH;
Coach Mike suggest that we pick a partner.  Today, my partner was Jesse.  We started with an empty barbell and did a few reps on the bench.  We then move to load the second barbell with weight.   While we were figuring out how much we both did and figuring out what weight we would start with. 

We chose to start with 95 lb on both barbell.   We are to try to be with 10 lb between our bench press and the bent over supinated row.  Jesse told me he was aiming to bench press his body weight.  I told him what I last remember was my 1 RM.  As we worked thru each minute alternating spotting for each other during the bench press and then performing the bent over supinated row on the other minute.   We were approaching what I thought was my 1 RM (155 lb).   Jesse told me later when I had hit the 155 lb and it went up super easy; "I don't think that's your 1 RM anymore!". 
I asked him to not tell me the weight of my bench press after that until we are done.  I find that sometimes, my largest hindrance is actually knowing the number.   Just lift until you can't.   
When all was said and done, I managed to lift 200 lbs.  I honestly thought it was my PR; but it turns out that it wasn't.  I went back thru my spreadsheet long after the class; that my 1 RM was 210 lb (done back in January 2015).  My last attempt was 195 lb back in May 2016.   Obviously, we don't do a lot of bench press.   As for our bent over supinated rows; we were far from 10 lb from our bench press, we maxed out at 155 lb.   
Big thanks to my partner Jesse for spotting and motivating me to keep lifting. He managed to hit a PR, which was his body weight of 170 lbs.   Awesome!

WOD Warm-up;
After striping the weight off, we had a walkthrough of burpees over the barbell.  Coach Mike showed us how to minimize the time while being really close to bar before hopping over.   Next we, all practice a few thrusters before loading the desired weight for it.  Practice a few Toes to Bar, or scaled accordingly movement.

WOD;

So, we have a 10 minute time cap, AMRAP.    Rep scheme is 3, 6, 9, 12, etc with three movements.  Toes to bar, thrusters, followed by everyone's favorite; burpee over barbell.  
First round was uneventful, and I tried Coach's suggestion for the burpee over barbell.  Works well.  
Second round of 6, the thrusters all of sudden felt heavy as well as the burpee over barbell was a very slow progress
Set of 9 become a mental game, and I had to break down each movement, especially the thrusters.  There was one right after a quick break that when I hit the bottom of my thruster; I honestly felt like I was going to tip forward and had to fight it at the bottom to balance out before pushing it up.   
Set of 12 was where I messed up, and right after my thrusters, I went to the toes to bar (scaled).  It was only after 3 reps that I realized I had forgotten the burpees, and thus I had to go back and do those.
Finish the wod with 105 reps.  (scaled the Toes to bar).

Misc:
Looking forward to watching our athletes from Crossfit Armoury competing in the West Regionals this weekend in Portland, Oregon.    We have both team and one male individual competing.

For those who want to watch our team; here's the information:

IF your schedule Permits, watch the WEST Regional Competition live on YouTube today through Sunday: https://www.youtube.com/user/CrossFitHQ

Schedule:

https://games.crossfit.com/regionals/regions#regionWestNavSchedule

TODAY!!! FRIDAY JUNE 2 SCHEDULE (Times are PST, add 1 hour for local time)

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CrossFit Armoury: Team Event 1 Lane 3 10-10:30 AM (11-11:30 AM Edmonton Time)
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For time:
MF Pair 1 (each):
500-m run
24 strict handstand push-ups
24 dumbbell snatches

MF Pair 2 (each):
500-m run
28 strict handstand push-ups
28 dumbbell snatches

MF Pair 3 (each):
500-m run
32 strict handstand push-ups
32 dumbbell snatches

Men snatch 80-lb. dumbbell
Women snatch 55-lb. dumbbell

Order: MF, MF, MF

Time cap: 25 minutes
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CrossFit Armoury: Team Event 2 Lane 3 11:40 AM-12 PM (12:40-1:00 PM Edmonton Time)
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For time:
40 Worm thrusters
40 Worm burpees
30 Worm thrusters
30 Worm burpees

Order: Full team
Time cap: 15 minutes
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Mens Event 1: Carter Diederich Lane 9 Heat 1 12:30-1:00PM (1:30-2:00 PM Edmonton Time)
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For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

Time cap: 25 minutes
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Mens Event 2: Carter Diederich Lane 9 Heat 1 3:00-3:10 PM (4:00-4:10 PM Edmonton Time)
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21-15-9 reps for time of:
Dumbbell snatches
Ring dips

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

Time cap: 6 minutes

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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 10 Minutes:
 4 - 6 Dowel / Empty Barbell (Light!) Pistols

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