Crossfit Armoury - June 7, 2017: KB Overhead Squat per arm; WOD: Calorie Airbike/Row, Clapping Push-ups, Shuttle runs, Ring Muscle Ups

Wednesday; June 7, 2017 @ Crossfit Armoury - West
Coach/Regional Athlete:  Kyle L'Arrive

:0-10

Warm-Up:

Walkthrough Warmup

EMOM for 8 Minutes:
Minute 1: 100 ft Bear Crawl
Minute 2: 30 second Handstand Hold

:10-25
STRENGTH:
Work up to a HEAVY set of 10 of:
Dumbbell / Kettlebell Overhead Squat per Arm

:30-35
WOD Warm-Up:  

Practice Double Unders
10 Push Ups, 5 clapping Pushups
6x 10 meter Forward and Backwards shuttle runs
10 Beat Swings, 5 Toes to Bar

:35-55
WOD:  

 Every 2:30 for 8 Rounds: 

Round 1 - 4:
15 / 12 Calorie Row or  15/10 Calorie Airbike
15 Clapping Pushups

Round 5 - 8:
10x 10 m Shuttle Runs
7 Ring Muscle Ups (substitute: 15 Ring Rows)


Today's Coach:   Kyle L.

My Thoughts:
Pretty busy 6 am class, 12 peeps showing up for a great early morning workout.  Today we had Kyle L'Arrive back; after his completion of the Regionals this past weekend.   Lots of buzz and congrats went around, as well some chat about how was the real 'WORM' compared to the one that the box had made from spare parts.   He mentioned to us that the material on the real Rogue worm was much rougher.  His fingers were ripped.  Some of the athletes were reporting ear, neck and shoulder damage.   Kyle mentioned that the Rogue worm was much more balance in feel than the one that was made in-house.

Warm-Up;
Minute 1 was 100 ff bear crawl, and Minute 2 was 30 seconds of Handstand hold.  Coach walk us thru the scale option for the Handstand hold (wall walk, on the box).   Because of the size of the class, half of the class was on the other side of the rig.

left side

right side

Wow, my shoulder really started to feel it around the 5 minute mark.   Scaled the Handstand hold with the box.   It feels like it's been a while since I done any work with my shoulders.

STRENGTH;
Here's something we don't do often, and something I remember ever doing.  I've seen this at the regionals, and those athletes (Men were using 80 lb KettleBells).   We were to build up to a HEAVY set of 10 rep of KB overhead squat per arm.   All of us started with what we thought was light and then dropped down some after a few reps.  While some opted to use dumbbells, which was acceptable.   I was been mindful of my knee (yup, it flared up yesterday early morning, thus why there was not post from yesterday).
Sadly, I only hit 12 kg (26.4 lb); which like most of the class had repeated, utmost respect for the Regional athletes who were using 80 lbs and making it look easy.    This was not easy!  
Not sure if it was combination of the warm-up, or the fear of aggravating my knee that held me back.  But opted to stay on the safer side.   When this comes out again, I'll increase the weight.    Again, it's week one and establishing baseline weight.   

WOD Warm-up;
We switch to some double unders, push-ups, and attempted to do 5 clapping push ups (for some of us). There was a call for some forward and backwards shuttle runs, beat swings and toes to bar.  But I think all the class was busy setting up the Assault Airbikes, Rowers, boxes for push-ups, Rings for the Muscle Ups and/or Ring rows (scaled).  

WOD;

So, a bunch of us (4; Mike S, Ray S, Clem H, and I - the former #7amstrong crew) opted to use the Assault Air bikes instead of the Concept2 Rowers.  My initial thought was to to the pushups as a stand alone and not with a box.  Which later, I had to ask Ray if he was willing to share the box with me for the push-ups.    Holly geez, does that every tax the system.  Assault bikes and then trying to do push-ups.  Mental note to myself: Be more prepared and keep working on the weak things.  We had about 2:30 second to finish both movement before rest.  Rest being what time you had left before the time limit was up.  However, Coach did say that he wanted us to have at least 30 seconds rest from the time you finish the last movement before starting again.
By round 4; I wanted to run away from the Assault bikes.   My arm was jelly when it came to the push-ups, even against the damn box.  

We switch side with the other group and moved to the shuttle runs.   Ray opted to do his running outside (which i think we all should had as it was quite a bit clutter inside).  I had substituted and use the 15 ring rows for the Ring Muscle Ups as I don't have those.  There was some confusing in regards to this when I looked at the board as it was 7 Muscle ring Ups, and 15 Ring Rows.  I had advise the others of that and it was like a lightbulb going off, followed by some disappointment.
Again, felt the Ring rows on the last round but glad it was over with.
There were not reporting on scores for the WOD; just to finish it was all that was needed.

Misc:
Early morning yesterday (Tuesday, 3 - 4 am; woke up to some pain in my right knee; same area where I have been having some issues before).  

After some manual manipulation of the muscle around the knee,
some friction, some rolling; IMS was used with an ice pack 

Oh, the joy of this machine...

Opted to skip Tuesday's awesome workout that was programmed (Aaron, my Physiotherapist who did the class said it was hard!)  I probably can agree with him as I was sitting up-right in my physio bed; watching the 5 pm class running by the window.  The look on their face and the pace they were moving during the WOD pretty much reinforce the suck.  

It was Benchmark Helen for the WOD.  But it wasn't the WOD that crushed most of the souls.  I saw the results from yesterday.  But it was the conditioning portion that seemed to have zapped most of the people's energy.  Every 2:00 for 18:00; 30 second Aribike (Row) for Calories.  Score was the total calories accumulated. 

And to think that I missed that on the account of my injury..  it's a shame.  ;)

Back to the knee; Aaron said I caught it early enough.  With the work he did, and some much needed post physio exercises; it should be fine by the end of the week.   Exercises, to which I did this early morning before class was some Couch Stretches, rolling out the IT band and as well as the quads.  If I had felt pain in the other areas of my knees, had swelling around it; then it would be more a "Jumper's Knee" aka Patella tendonitis.

We figured that my issue stemmed from last week workout of 100 Walking Lunges with 5 C&J @90% weight (7 min time cap), and Monday's workout where I was dipping my knee for a total reps of 80 with a weight (95 to 115 lb); that caught up to me.  That and the fact that my IT band was tight and pulling on my knee/knee cap.   Another word, stretch and roll out often!!!  My bad... 

Aaron taped me up with some RockTape last night, and this morning class went without any issues.    Let's see how I feel tonight!

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.

For Time:
 21 - 15 - 9
 Thrusters @ 95/65
 3 - 2 - 1
 Legless Rope Climb

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