Crossfit Salmon Arm - June 30, 2017: Strict, Push Press, Push Jerk; WOD: DU, DB Snatch

Dropping into Crossfit Salmon Arm, while on vacation in British Columbia

Friday; June 30, 2017 @ Crossfit Salmon Arm

Warm-Up:

5 Minute Ascending Shuttle Run + Burpee

10 Minutes Shoulder Mobility


Lift:

Strict Press -  1 / 1 / 1 / 1 / 1

Push Press - 1 / 1 / 1 / 1 / 1

Push Jerk - 1 / 1 / 1 / 1 / 1 

*Building up each rep - 1 Minute Timer
** At the end of each rep, you have to increase your weight.  This includes when transitioning to the next type of movements.  You cannot decrease weight, so plan accordingly.


WOD:  

3 Minutes Double Unders
3 Minutes Dumbbell Snatch (50 /35)

2 Minutes Double Unders
2 Minutes Dumbbell Snatch (50 /35)

1 Minute Double Unders
1 Minute Dumbbell Snatch (50 /35)

*Score is TOTAL REPS

Today's Coach: Cody Crawford

My Thoughts:
Okay, I admit that I'm really bad when it comes to vacation crossfit.  That and the fact that I just celebrated my birthday the day before; ate like I was getting ready for hibernation and drank just as much.  I knew that it wasn't going to be any epic numbers, honestly I was more worried that I would die on the warm-up.    However, the class went off pretty good.   That and the fact that I had an idea what the movements was going to be.  I had been following on their website as they post the WOD the night before.

From where we were staying, Crossfit Salmon Arm is about a 25 minute drive on the highway.   We were staying in Sicamous, which was a town over (31 km). Had to coordinate my timing with my wife as we brought her vehicle, and then the fact that she'll had to find something to do in Salmon Arm.   She knows the routine now, I usually do a drop-in for a class and that is usually followed by the ever important post workout socializing.   As my wife would say, "Shall I give you about two hours?"   She knows me all too well.

As we pulled up to the Crossfit, there were a class just finishing and a few people who were starting to show up.  I was greeted by the ever so friendly dog - Norman, who I found out that he was still a puppy (6 months old).   He's going to grow into those feet!

Norman

Who doesn't love dogs?  As a dog owner, I'm always happy to see other people's dogs!!    Already missing my dog who stayed home with one of our friends.  

As my wife left, I said hi to a few members who were leaving/coming to class.   I met Coach Cody Crawford who was taking a break and sitting on some plates checking his email on his phone.   We made introduction and I followed him to his desk to fill out the standard waivers/forms.  It's become the standard procedure for me now, to make sure I arrive at least 15-20 minutes early to fill out any forms before starting class, at a new box.  

Coach Cody gave me a tour of the facility including the change area.  As this was going, more and more people were arriving.  I believe there was 13 people that was in attendance when the class got started.

Warm-Up;
We all lined up, half the class on one side; the other half on the opposite side.  It was advised by a few others in the class to take it slow when we run, and when you reach one end; you would have to perform a burpee.  The number of runs and burpee would increase by one after each successful rep.

Five minutes later, already sweating and out of breath.  I had a chance to catch some fresh air as I took the longer route to the rack by going out the garage doors and in thru the other set of garage doors.

Coach asked us to pick a station and grab an empty barbell.   He stepped us through some shoulder mobilities with the empty barbell (lying on the ground) and rolling the barbell from the fingertips toward to the shoulder.  He advised us to make sure we start each time at a different point on the arm. (end of finger tip, mid point, and then the shoulder muscle).  This was repeated on the other side of the arm.   Another warm-up was bracing ourselves on the rack while standing up and then trying to lean forward (imagining you are pushing the rack from the ground). 

Lift:
Coach explained that we should picked our weight carefully.  We are to increase weight with each rep, and when we switch from Strict Press to Push Press, and later to Push Jerk; the weight CANNOT decrease.  You cannot deload the weight.    I opted to grab a variation of plates, and toggle between them (2x 5 lb, 2x 2.5 lb plates) when the weight got heavier at the end.   The initial weight jumps were much larger and the plates were stacked against the wall near my rack station.

I started with an initial 65 lb and in the end, with one failed attempt; hit 190 lbs at the end of the Push Jerk.   We were to lift every minute (which mean, you have time to swap weights, and rest in between your lift).  It was a slight panic when you shift from a few plate to large (45 lb plates).   But at least that was early in the process.  For me, I only had to do that once.   

Considering that when I'm travelling, and dropping into crossfit boxes; I rarely have all my gear.   Only thing I brought were my Reebok Speed TR v1.0, and a pair of knee sleeves.   No belts, no lifters.    190 lb for me is getting pretty close to my max.   So, I felt pretty good with these lifts.

WOD;

Even though I didn't have my skipping rope, they had some spare ones that I could use.   

Skipping rope storage

Nothing change, still can't do double unders.  So, did singles instead.  We were to keep track on the mini whiteboard on how many reps for each sections.   Three minutes of skipping, followed by 3 minutes of dumbbell snatches.   First time for me doing DB Snatches.  Scaled the weight with 35 lb.  It was awkward doing for that length.  Switching over from the 3 minute mark of DB snatches and to 2 minutes of Skipping; I became a clutz.   Stumbling over my rope for the initial 30 seconds.   My reps dropped by almost 50%, while my DB snatches increased by 2 reps.   The transitions to the 1 minute of singles dropped again by half, and my DB Snatches dropped by 8 reps.

Total rep, score was 475

Misc:

I stuck around afterwards and talked to a those who were still lingering around. I had a nice chat with Candice, Taylor and Brian.   Some of the questions I asked were, how long they have been doing crossfit, what got them into crossfit, and what were their previous background.  It's always interesting to hear from others.

Another thing that I did notice on one of the walls was a pair of Peg Board, obviously custom made.  This is the first crossfit box that I've seen these.  I had asked who was able to do these from the box.   I heard Cody was one and another person, perhaps it was Brian?   Anyways, I didn't try it..  I probably couldn't hold myself up on the peg.


So if you are in the Shuswap area, travelling thru or visiting; make sure you drop into Crossfit Salmon Arm.  After all, they are on the Trans Canada Highway!!

With only attended one class, and spending some time socialize with the members; I can definitely feel that Coach Cody has a great crossfit community here.   Again, all the people were very welcoming!     

Thanks again, and until next time!!

- Tony

Some of the fine folks that I worked out with and that stayed after class
(Left to Right; Candice C., Taylor T., Brian T.)

Coach Cody Crawford (left); owner of Crossfit Salmon Arm
Thanks for letting me snag you away from your class for this pic.

The only crossfit box that I've seen that actually have peg board, two for that matter! 

Always important to pick up a shirt; not only to remember
where you visited; but also to support their box!

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

Hashtags for the day:  #vacationcrossfit #dropin #crossfitsalmonarm