Crossfit Armoury - July 18, 2017: Deadlift; WOD: 9-15-21 Cal Airbikes, Snatches

Tuesday; July 18, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

8 Minutes AMRAP, with an empty barbell:
10 Scapular Bent over rows (No arm bend)
10 Empty Bar Deadlifts
10 Scapular Bench Press
10 Empty Bar Hang Santches

:10-20
STRENGTH:

Work up to 80% 1 RM Deadlift (1 RM if not known)

:20-30
Max Reps @ 80%
rest 3:00
Max Reps @ 75%
rest 3:00
Max Reps @ 70%

:35-40
WOD Warm-Up:  

High Hang Power Snatch, Above Knee Power Snatch, Below Knee Power Snatch
Load Weight for WOD
10 Calorie Airbike (Row)

:40-55
WOD:  

9 - 15 - 21
Calorie Airbike (Row)
Snatches @ 135/95 lb


Today's Coach:  Jason R.

My Thoughts:
Starting up classes, taking a day off in between Olympic lifting and actual crossfit class.  Past experience shows that I'm feel pretty crappy with short amount of rest.  I just know my own body.  I will see how the next few weeks of tweaking my class schedules impacts my body. The last thing I want is injuries, thus the scheduled rest period in between.

Warm-Up;
Working thru a 8 minute AMRAP, with an empty barbell.  Coach demoed each of the movements, specifically focusing on the scapular bent over rows and scapular bench press.  No arm bend on either.   He modified it so that we just do a plank on the ground and modulate our scapular.  There was a full class and we didn't have enough benches.

STRENGTH;
Feels like it's been a long while since I last did deadlifts.   It shows in the weight that I used.   185 lb is NOT my 80%.  But it definitely felt like it was my 80%.  I think it will take a while before I get back up to the heavy weight I use to do.

It was suggested that we all partner up with people of similar lifts in weight.  I was partner up with Julio.   Weight used for this was 185, 165, 145 lb.   


WOD Warm-up;
With an empty barbell, we practice the High Hang Power Snatch, Above knee power snatch, and the below knee power snatch.  Next, we started loading the weight on the barbell.
We also took that time and setup the Assault Air bike, and practice with 10 calories ride.

WOD;

I'm sure our programmer, Aiden is having a chuckle with this one.  Instead of the standard 21 - 15 - 9 rep scheme, he changes it to 9 - 15 - 21.   Nothing more to mess up the pattern, I guess this is the unexpected of Crossfit.   It was much harder with this setup.   
The initial 9 calories on the bike didn't take that long, nor was the 9 snatches.   However, hitting the 15 rep scheme; air bikes took a bit longer (mentally told myself to use this as a recovery stage), and then broke down the snatches in sets of 5.  Last set of 21 calories on the airbike seemed to take forever.  I think at the 18 calorie mark, I almost stopped.  I wanted it to be over.   Switching to the snatches; I ended up taking about 30 seconds to find my legs before starting. Even thou I scaled the weight, it was still hard.   I tried to keep the rep to 4 sets of 5, and maybe add one more for the last set.   It never quite goes as planned.  It was more of 3 sets of 5, followed by 2 sets of 3.    When your tired, your tired.

Misc:

No extra training today

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.

Accumulate 30 Muscle Ups

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

Hashtags for the day:  #rebuild #tobefitby50