Crossfit Armoury - June 8, 2017: Back Squat; WOD: Double Unders, Wall balls, Toe-to-Bar

Thursday; June 8, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:
Tabata Style, 4 movements for 8 Minutes:
Right Leg Airplane Hold
Left Leg Airplane Hold
Banded Good Mornings
Squat Jumps

:10-25
STRENGTH:

Work up to a HEAVY set of 6 Back Squats

:25-35

6 Back Squats @ 90% of 6 RM Established Above
Every 3 Minutes for 3 Rounds

:40-45
WOD Warm-Up:  

Walkthrough 1 Round:
30 Double Unders
12 Wall Balls
8 Toes to Bar

:45-55
WOD:  

 10 Minute AMRAP: 

30 Double Unders
12 Wall Balls
8 Toes to Bar

Today's Coach:   Mike K.

My Thoughts:
I was going to say, it's great to be a wednesday and then realized it's already Thursday.   So, happy Thursday!  Again, a lot of people at the 6 am class and no one at the 7 am class.  What can I say, all the cool kids at 6 am?  No, I think it's just simply because it's summer and people want to get the workout out of the way and have more time to enjoy other things, work, life.   And yes, the 6 am is a bit chatty.  Well, 1/3 of the class is from 7 am and we were always a chatty/chirpy bunch.

Warm-Up;
Tabata style workout, involving 4 movements.   Right leg Airplane hold (don't know how those storks do it, but eff).  The same thing applies to my Left Leg Airplane hold.   I was so tippy that I caught myself a few times tipping over.  We also used a rubber band to do some good mornings, and the last one was squat jumps.   If you can't do squat jump, just do air squats.   I did a few and then opted for the air squats.   Knees is feel better, but didn't want to push it too much.   

STRENGTH;
Ended up partnering with Ray, and build up to a HEAVY 6 rep Back Squat.  We hit 175 lb, but everyone including Ray was telling me to go heavier.   Honestly, the 175 lb felt good, not overly challenging.   Next time, when we do this; I'll go solo and add the appropriate weight.  

Part II of the strength is to use 90% of the weight established above, which we dropped down to 155 lb for 6 reps; every 3 minutes for 3 rounds.   Yah, the 155 lb was a non issue.

WOD Warm-up;
Coach Mike did a walkthrough of the WOD, explaining the scaled version of the movement.   So, 60 singles, adjust weight for the Wall Balls (Rx being 20 lb for men), and knee ups.

WOD;

We grabbed some army men to keep track how many rounds we did, I opted to count and grab just 5.   Knowing myself, it may not exceed that in the 10 minutes.   And sure enough, I finish my 5 rounds with 6 seconds left.   I opted to not run to my rope and get a few more singles.    This was a good wod, I'm really enjoying these WOD.

Misc:
Saw Mike S. working on his Double Unders.  He plan to spend at least 4 minutes after each class to work on them.  He bought a new Rx rope and wanted to improve his movement.  Well, I decided to join him for a bit.  Even thou my calves were a bit tired from the WOD.   Off I went, and all I can get is just 1 DU and then my feet stays planted right after that.   Hmm...
Afterwards, Julio needed spotting on his Bench Press.  He's working on building up strength.   It takes time to increase, I gave him some suggestions and be patient.

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.

12 Minute EMOM:
 30 second Right Side Bridge, Rest: 30 seconds
 30 second Left Side Bridge, Rest: 30 seconds
 30 second Front Bridge with Alternating Arm Release;
  Rest 30 seconds

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