Crossfit Armoury - July 5, 2017: Speciality class: Olympic Lifting

Wednesday; July 5, 2017 @ Crossfit Armoury - West

Coach:  AJ Facendi

Thoughts:
So, it begins!   I've been wanting to resume my focus on olympic lifting. I'm going to give these classes a good three months of my time.  It's part of the unlimited membership that we have access to two Speciality classes.  One of which is the Olympic lifting.  A full 60 minutes dedicated to nothing but just this.

The other Speciality class is Gymnastic.  Which is another area that I want to spend some quality time.  But for the most immediate future, oly(mpic) lifting is where I'm going to be dumping my energy and time into.    Both areas are an important part of the skills for Crossfit.    Without spreading myself too thin; I'm going to focus 50% of my time in Crossfit classes, and the other 50% on oly.

Also note, the two dates you see in above printout is one of the dates is for the West location, the other is at our south location.   You can attend either location, as Crossfit Armoury allow you to use both location.   Wednesday oly class at the west location is at 7 pm.  The second class is held on Sunday at 9 AM.

Warmup:
Wow, coming into this was an eye opener.  It's been a while since I've done the warm-up that AJ had planned.   I was already breaking out in a bit of sweat afterwards.  As I would find out after reviewing the future class (AJ releases both workouts for the week all at once), the initial warm-up is always the same.

Snatches:
Weight wasn't very high, thus it's a new heavy for me.   75 lb is what I ended up using as my 1 RM for a Squat snatch is 135 lb.   It's all about technique, to which I'm working on.

Clean and Jerk:
Started at 125 lb and added 10 lb jumps until the the last two minutes, where the weight only jumped 5 lb.  At the end, the weight was 165 lb.

Extra Credit / Accessory / Homework:
One of the nice things is that Coach AJ is always watching.  It's a small class of 9 people.  Although, we only have 6 olympic platforms, the others are usually off to the side on the rubber floors.  Not the most idea situation, but that's why one tries to arrive early.

That and the fact that I need to do some pre-stretching, for my every so tight hips.  I usually warm-up doing some couch stretches.  This in the past has always give me some better mobility.  Plus, I need some time to put on my gear...   always gear...

So, one of the things that was identified by Coach was that I'm a bit weak on my split jerk.  Specifically when pushing the weight above my head.  Coach suggested that I should try work on the Behind the Neck Press.   I've logged it in my notes as something I will work on.

As far as doing it tonight, I opted not as I was pretty taxed/bagged by the end of the class.  I was also a bit behind the rest of the class in completing.  Call it being the noob and relearning how everything works again.