Crossfit Armoury - July 4, 2017: Calorie Air Bikes; Benchmark NICOLE

Tuesday; July 4, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

Walkthrough EMOM:

CORE GLUTE Skills

EMOM for 8 Minutes:
Minute 1:  30 Seconds Dragon Flag Hold
Minute 2:  12 Seated Medicine Balls Twists

:10-15
CONDITIONING:

Accumulate 10 Calorie Bike and/or 10 Calorie Row

:15-25
Every 2:00 for 10 Minutes
1:00 AirBike (Row)

:30-35
WOD Warm-Up:  

GROUP 400m Run
10 Scap Pull Ups
10 Beat Swings, 10 Pull Ups

:35-55
Benchmark WOD:   NICOLE

20 Minute AMRAP

400 m Run
As Many unbroken Pull Ups as Possible


Today's Coach:  Jason R.

My Thoughts:
Back from holiday, fresh and ready to started again.   It's going to take a bit to get back into full swing, after eating so much food, and drank so much.  I guess that's just part of being the summer.   Trying to remember that I have to live, and enjoy life.   

Warm-Up;
Today, we focused on CORE Glute skills.   The warm up toggled between Dragon Flag holds and seated medicine ball twists.   Coach hand some of us (myself) partner up so that we could mimic as close as to a dragon flag hold (while one partner holds the legs up for the partner).  This would be repeated with the other partner.  The seated medball twist is pretty straight forward.

Second phase of the warm-up is getting a rower or an airbike.   I opted to get the airbike and did 10 calories on it.

Conditioning;
For 10 minute, every 2 minutes we would do 1 minute of airbike (row).   Score was the total calories.  We grabbed a small whiteboard and would write down our calories after each round.  And since we sharing the airbikes, it gave us a minute to peel yourself off the bike, and walk/crawl to the mini-whiteboard to record our scores.
The bad, two of the minutes were lost as I couldn't get my airbike to register.  So, the score you see above is with two 1 minute sessions of no score.   A real piss off for me.

Part of the 7 am class doing some Airbike for Conditioning portion

WOD Warm-up;
After taking a few minutes to recover from the airbikes; we were to do a group 400 meter run, followed by scap pull ups, beat swings and pull ups.   Running, I hate it; but willing to do it as it's one of my major weakness. 

WOD;

This is a benchmark WOD name Nichole.   I had to scale the Pull-ups with an inverted barbell roll on the rack.   The score recorded is the number of pull ups.
Which even with it being scaled, still sucks. I guess at some point down the line, I'll start taking the speciality course: gymnastic.    

For the present time, I'm going focus on some much needed and desired area:  Olympic lifting.  More on that later in a different post.
   

Misc:
While moist of us were struggling with the pull ups; some of those who were doing the Rx were complete the workout in record breaking time.  One of the coach, Mike Kan actually beat the previous held benchmark score at the box.  Mike K scored 173 reps.   Awesome job Mike!    All I know is he lapped me twice when I was doing the WOD.  

Coach Mike Kan; beating Jon P previously held record at Crossfit Armoury - West

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 Push Press per Arm 
 @ Heavy KB

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