Crossfit Armoury - June 21, 2017: KB/DB Walking Lunge; WOD: Calorie Airbike, HSPU, Run, Toes to Rings

Wednesday; June 21, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

8 Minutes AMRAP:
50 foot Bear Crawl
10 Dowel Overhead Squats
50 foot Backward bear crawl
10 Jumping Lunges

:10-25
STRENGTH:

Work up to a HEAVY set of 
50 foot DB/KB Overhead Walking lunges (1 arm)
Establish weight for both Arms

: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:
15 / 10 Calorie Airbike
15 Handstand Push-ups

Round 5-8:
200 meter Run
15 Toes to Rings


Today's Coach:  Kyle L. 

My Thoughts:
Weak... just simply weak.  I have even more respect for those athletes who does the heavy KB walking lunges.   Always looks easier than it is.  

Warm-Up;
Nothing better than starting off the day with a 50 foot bear crawl.  And let's have a bit more fun doing it in reverse.   The dowel overhead squat was pretty straight forward as well as the jumping lunges (assuming you didn't place the wooden dowel right in the path of your rear foot landing on it).   I was hoping no one notice my clutz move, coach didn't until one of my classmate said something.   /sigh   Seems like it's either myself or someone in the class that does something silly.  Mind you it's 6 am and most people are a clutz at this time.  

STRENGTH;
Tested the KB and did the one arm overhead walking lunge.  Decided to start with something light and worked toward heavy.  My issue is that I'm not that strong on the walking lunges (knees).  Started with the kettlebell at 26 lb, then 35 lb.   Opted to grab a dumbbell at 40 lb, since all the next jump on the KB would had been 44 lb.  That was brutal, both holding the weight above the head while trying to walk forward on the lunge.    I found that if I took small strides, it was much easier.  A bit longer, but am able to accomplish the movement.

WOD Warm-up;
Grabbed our skipping rope and practice some skipping (singles).  Grabbed an airbike and set it up, also grabbed a box and did the scaled version of hspu on the box. 

WOD;

Coach divided the class into two groups, so we could fully utilize the box and equipment.   I opted to be in the group that is doing the calorie airbike and the hspu on the box.   Something about doing air bikes always saps my long term stamina.  That and combined with hspu; my arm/shoulder were burning.   I think the biggest challenge is ensuring you reset your airbike before hopping off, and/or that you can restart your airbike and not waste energy trying to restart the counter.   (failed airbike school, twice).

Round 5-8; running was outside, which was a godsend to cool off.  And then back into the box to do Toes to Rings, or knees to elbow (scaled).

Misc:

Will be looking forward to a summer break and heading off to British Columbia next week.  I probably won't be posting much, as I'm taking some time off from blogging and well.  I may try to find a Crossfit gym out there.  But the priority is relaxation with the wife.   

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.

7 rounds for time:
 2 Legless Rope Climb
 4 Deadlifts @ 275 lb
 8 Box jump overs @ 30'

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