Crossfit Armoury - June 20, 2017: Calories Airbike; WOD - Armoury Annie

Arriving early and waiting for the 6 am class to start

Tuesday; June 20, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Core Glute Skill Walkthrough:
Tabata style, 4 movements for 8 Minutes:
Hollow Body rocks, Right Leg Glute Bridge on Bench, Front Bridge, 
 Left Leg Glute Bridge on Bench

:10-15
CONDITIONING:

Accumulate 10 Calorie Assault Airbike and 10 Calorie Row

:15-34
Every 2:00 for 18 Minutes:
45 seconds Airbike (Row) for Calories

SCORE is total calories

:39-44
WOD Warm-Up:  

2:00 Double unders Practice
Walkthrough Hollow Body Rock Progression

:45-55
WOD:  

 Armoury Annie 

50 - 40 - 30 - 20 - 10

Double Unders
Hollow Body Rocks


Today's Coach:  Jason R.

My Thoughts:
Shuffling my workout schedule, finding that Monday wake up for me is not working as planned.  The switch over from the weekend schedule results in an average of 3.5 hours of sleep.   I would be only asking for trouble and injuries if I keep going at this rate.  So, decided to skip the Monday and start fresh on Tuesday.    Probably will shuffle my schedule one more time come July, as I plan to focus on some more Olympic lifting classes.  Gotta utilize my membership to the fullest.   How many crossfit classes that I can stick into the week will remain to be seen.   

Warm-Up;
Seeing today workout will focus mostly on core, this warm-up gave me a good idea of what was to come.   Another area that I need to work on, and the fact I have to shrink the waistline down.  Coach asked us to grab a bench and partner up with someone of similar height.   He figures we could probably have 3 people to share a bench if needed.  I partner up with Mike S.  Hollow Rocks are pretty straight forward, although the later rounds; I'm starting to tired out.  Considering that this is the warm-up....  :(    The bench is used for the left and right leg glute bridge.  Front bridge is pretty straight forward.  If anything, I found the Front Bridge as my recovery/rest for this warm-up.

Conditioning;
Coach asked us to partner up with the Assault Air Bikes, and again someone with similar height (to minimize seat height adjustment).   With the entire classes using air bikes, we all practice 10 calories.

Second part of this conditioning requires us to record our calories peddling on the airbike after 45 seconds, and then rest for 1 minute and 15 seconds.   While partner 1 finishes; the other partner will start on the next minute.  Amazingly, 15 seconds is almost enough time to switch over.   Or course, it only works well if one can work the console, with the stop button.  On two occasions, I lost calorie counts as the Stop work and reset the bike counter failed.  Call it User Error on my part.   So, lost two rounds of calories.    I still managed to hit 123 calories in total with the two rounds lost.    Still, I would love to see what I would had hit.  I can only guess.. 
I will say this though, the first round; I probably went out too hard and did about 23 calories.   Every round there afterwards was averaging about 14 to 17 calories. 
I can see on everyone else's face who were on the same round as me when we got off the bike.   Totally gassed and ready to pass out..  well at least for me.  That 45 seconds is a long time, and one has to really focus on pacing oneself.I did find that after the 25 second mark, I really felt a drop in energy and you can see it in the rpm on the bike console.

WOD Warm-up;
After picking myself up and putting away the assault bike, I had a few minutes to gather my thoughts.  Coach asked us to get our skipping ropes and practice.  For those who dont' have double unders, it'll be 2x the number of reps for singles.    100 - 80 - 60 - 40 - 20  for singles, but the hollow body rock will be the original value of 50 - 40 - 30 - 20 - 10.
Coach gave us the suggestion for scaling hollow body rock.  I opted to do them as is...  

WOD;

I have a very weak core to which this is a good WOD to help motivate/push me to work on.  Gawd I hate this.  I had to break up the hollow body rock, as my core gave up after a few reps.  Yup, it really sucks.  Managed to finish my 60 singles and 15 hollow body rocks before time was called.  We had a 10 minute time cap.   Total rep:  225

Misc:
Sleep, what's that....   I really need to find something to help with my lack of rest.  I know how important it is to my fitness and as well as wellbeing.   As you can probably see, from my Fitbit sleep tracking; Monday is brutal.   The rest of the week; it's all over the map.   I think the only time I get my 6 hours of sleep is when I'm sick. 

Any suggestions for those who read my blog?

My recorded sleep tracking via my Fitbit Charge 2 HR

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.

Accumulate 20 Bench Press @ Heavy KB
 Switch Arms each time you break

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