Crossfit Armoury - June 22, 2017: 4 RM Back Squats; WOD - Run 1 Mile for Time

Our Back Squat Demo model; Arri M.

getting great depth on his squats...

Thursday; June 22, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

EMOM for 8 Minutes:
Minute 1:  30 seconds Butt Kickers
Minute 2:  30 seconds Squats facing wall, toes touching wall


:10-25
STRENGTH:

Work up to heavy set of 4 Back Squats

:25-35
Every 3:00 for 3 Rounds:
4 back Squats @ 90% weight established above

:40-45
WOD Warm-Up:  

Dynamic Warm-up

:45-55
WOD:  

RUN 1 Mile (1600 meters) for TIME


Today's Coach:  Jason R.

My Thoughts:
Back Squat day, I got myself some extra snooze time; although still not the amount I would like.  Felt better thou... still looking for something that will help me with my sleeping.
Somewhat dread the thought of running, but did bring in my joggers so at least my feet wouldn't be complaining (much).  Yes, that would be 3 sets of shoes (oly, crossfit, and running) in my workout duffle bag.  I think most of us were not sure if the run was going to happen.   Rain storm last night, but on the drive to the box this early morning; the road were semi-dry and the rain stopped.  It was mostly cold wind, which would never stop a run from occurring.   

Warm-Up;
Alternating between 30 seconds of butt kickers and 30 seconds facing the wall, with toes touching it and squatting.  Easier said than done for a lot of people.  Count me lucky as I had not as much trouble as my fellow classmates.  Coach wanted us to keep our feet straight.   If it was straight, I can only go so far down; but if my feet were angle a bit; then it wasn't a problem.   The bulk of the class ended up using a box to do this against.
But Kickers were tough to do with olympic lifters on.  But one does what one has to do to warm-up.  That and the coach said so..   

STRENGTH;
Pretty straight forward, build up to a heavy 4 rep Back Squat.   Last week, 5 rep weight was 225 lb.  This week, I was able to hit 235 lb for 4 reps.   Slow and steady with the progression.  The next few weeks should be interesting.  Let's see if the progress will be linear, 10 lbs each week on this movement.

Part 2, was taking 90% of the weight established above 

 (235 * 0.9 = 211.5; rounded down to 210 lb).

Easier when you have the correct plates, but unfortunately; I only had 1x 25 lb plate and thus a mix of plates was used on the other side to equal the proper weight.   
At one point, I can see Coach looking at me funny (when he notice the mismatch plates on one side of my bar).  I quickly told him that we ran out of 25 lb, thus I had to use 1x 15 lb plate and 1x 10 lb plate.
This weight would be used for 4 reps, every 3 minutes for 3 rounds.

WOD Warm-up;
Once the Strength part was completed, put away all the equipment, do the standard shoe swap.  I brought my joggers (Nike Vomero 8; if you're curious - although it didn't help in the long run - pun intended).
Coach had the class do the classic dynamic warm-up.  High knee holds, butt kicks, alternating arm, while skipping high, quad stretches and two more exercises where I felt like a stork tipping over while trying to grab my other leg.  (never said I was graceful).

WOD;

Started in the back of the building and we had to do two loops around, see map below.   I knew I was going to be the slowest of the group.  Really bad on my cardio and I really need to work on this more.  
It was nice and very thankful for both Duc and Ray to come back for me, nice to feel part of the family.   I was about 90% completed of the last lap when they caught up to me.    It as a great push to the end.   
Dismal time of 12 minutes and 27 seconds to run/jog 1 mile (1600 meter). 

Misc:

Using my Fitbit Surge to log the running, to see how dismal my 1 mile (1600 meter) run was.  
Coach logged me at 12:27 as I had started my clock early..  

I'll be taking some time off for the next little while.   While some of the members from Crossfit Armoury will be off to compete in another local Crossfit competition this weekend, called the "Fight of the Fittest".   It's a three day competition and I wish them all the best of luck!!

Again, this year is all about healing.  When I get back, I'll focus more on my weaknesses, making myself stronger and try to train a bit more consistent.   It'll take some time to get the point I'm happy.


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:
 20 GHD Situps
 20 Back Extensions

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

Hashtags for the day:  #rebuild #tobefitby50