Crossfit Armoury - July 24, 2017: Partner Hang Cleans; WOD: 3 Rounds - DU, HSPU, Farmer Carry

Monday; July 24, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:
8 Minute AMRAP at talking pace:
10 Empty Bar Hang Power cleans
1 Synchro Bar Muscle Up
20 Double Unders
50 Ft Bear Crawl
3 Strict Handstand Pushups
50 ft Farmer Carry

:10-20
Setup:
Load weight for workout
Walkthrough Hang Clean, emphasize deadlift before beginning hang clean
Walkthrough Bar Muscle Up Progression
Test Synchronized movement

:20-23
STRENGTH:

3 Minute to Complete, with a partner:

50 Hang Cleans @ 185 / 125

:24-29
5 Minute AMRAP:
25 Synchro Bar Muscle Ups/Chest to Bar Pullups/Pullups/Inverted Rows

:34-39
WOD Warm-Up:  
Walkthrough Strict Handstand Pushup Progression:
Strict DB Press
Strict KB Press
Handstand Pushups, Knees on Box
Handstand Pushups, Toes on Box
Strict Handstand Push Ups, using plates/abmast for assistance
Strict Handstand Push Ups
Deficit Handstand Push Up with Plates
Deficit Handstand Push Ups with Parallettes
Ring Handstand Pushups
Establish where you are for the next cycle

:39-55
WOD:  

3 Rounds, with a partner, For Time:

300 Double Unders
24 Strict Handstand Pushups
100 m Farmer Carry @ 70 / 53

Break up movement any way you choose

16 Minute Time Cap


Today's Coach:  Jason R.

My Thoughts:
Decided to try changing in up and do class the next day after Olympic lifting class.  Usually I take a day off in between to allow my body to rest/recover.  The only way I will find out how much it impact me is to do a class the next day.  Let's see how this week works out.

Warm-Up;
The warm-up was one consistent set of movements spread over 8 minutes.  Everyone was working at a different pace.  We initially used the time to setup the stations and partner up.  My partner today was Ben, who just recently started Crossfit.   Scaled the double unders to singles and we had to do 40 singles.  The farmer carry weight also varied with each person.  Coach Jason told us to pick our own weight, heavier for me; lighter for Ben.  

Setup:
Using the setup we had from the warm-up, we just had to make some minor adjustments to the barbell setup.  Coach came around and suggested that we both have our own barbell with weight. 
Slight modification to the bar muscle up, where we were scaling and it was an empty barbell at a mid hip height setup on the rack.  We would grip it from underneath and pull ourselves up on the barbell, which both of us would have to be in sync.

Strength:
But we had to synchronize our lifts for the Hang Cleans.   The total was 50 rep between both partners.  Not 50 reps each, thank you!
Whereas the 25 sync bar muscle-up was not a total.  We just had to be synchronized. A lot of communication was needed on this and we would pause after so many reps.  Both Ben and I needed that rest.  We started out strong with 10, and then drop down to 5 reps, and the last 10 reps were broken down in to 4, 3, 2, and 1 rep.   I could see it in Ben's face, and I knew exactly how he felt with the burning on arms.

WOD;

The WOD called for 3 rounds with the partner.  Since both Ben and I don't have double unders; the normal scaled calls for 2x # of Double unders.   Since it was 300 Double unders, it would had been 600 singles.   Coach took pity on us and allowed us to only do 400 singles per round.  That's still 1200 singles split between the both of us.   Another word, 600 singles after 3 rounds.   Yah, I can tell you that my calves is going to love me as much as my arches on my feet.
Amazingly, Ben was pretty good with the 100 singles.  The teams could break up each movement in any amount of reps as needed.  However, Coach did say that he wanted each partner to do at least 100 skips.
I was nice and told Ben that he the skipping I wasn't do any extra.  Nice guy, eh?
However, the Strict HSPU (scaled with knees on box, while doing the hspu); I would do a few more (as much as I could to help out).  
The 100 meter Farmer's carry, I would start off as this would give Ben some time to rest after the brutal HSPU.  We modified the weight to use 2x 48 lb KB.  I saw Ben struggle to lift up the 70 lb KB, and he didn't look to happy with the 53 lb KBs.
Since there was a time cap of 16 minutes; we finished with us completing all our skipping, and me finish my part of 20 scaled HSPU.   This was a good workout, and I give Ben a lot of credit for finishing this considering he just started not more than 3 weeks ago, with no crossfit background.

Misc:
Another pair of new shoes.   I know, it's kinda weird for me.  Buying more gear, looking for something that would do everything well.   I'll give these shoes a test for the next few weeks.  
  
One of the member from my 6 am class had bought three different pairs of the same shoe.  He's been wearing them for the last 6 plus months.   He swears by them.  Even thou they are not classified as a Crossfit shoe; it'll do many of the movements well.  Saw a few reviews "As Many Reviews As Possible" and a few others reviewers on YouTube.

My main objective is to look for a shoe that I can run in, and both the Nano and Metcon's aren't really built for that.   The Speed TR has bit more cushion.  Even thou I have a pair of running shoes, when we do wods that call for running 5 Km; then I'll bring them out.  The other thing is the shoe will also need to fit my orthotics, where some shoes; the insole is the cushion.  I need a shoe that the shoe itself has that cushion built-in, not relying on the insole.  Other requirements is the ability to lift with a stable base.  Shoes that have too much cushion compresses and/or have a tendency to roll to the side.

Reebok JJ One - Insomnia edition

The intention is to replace my current Reebok Speed TR v1.0.   Yes, I know that they just released a Speed TR v2.0 and it has tons of great reviews.   But nothing was available at our local store.

Reebok Speed TR 1.0

Pricing of these JJ Watts I were on sale for $82.  Normally the price is $110; or $120 on the Reebok website.   So, it was pretty much a no brainer to give them a try.  If they don't pan out, I can always use them as a my regular day to day shoe.

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.

EMOM for 10 Minutes:
 Minute 1:  10 Weighted Back Extensions on GHD
 Minute 2:  :30 Sorenson Hold

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

Hashtags for the day:  #rebuild #tobefitby50