Crossfit Armoury - August 24, 2017: 1 RM Clean and Jerk; WOD: 30 Bar Muscle Ups

Thursday; August 24, 2017 @ Crossfit Armouy - West

:0-10
Warm-Up:

Walkthrough warm-up:

Front rack Rotations
Hang Power Clean
Above Knee Power Clean
Below Knee Power Clean
Hang Squat Clean
Above Knee Squat Clean
Below Knee Squat Clean
Strict Press
Push Press
Push Jerk
Split Jerk

:10-35
STRENGTH:

Work up to 1 RM Clean and Jerk

:40-45
WOD Warm-Up:  

Walkthrough Bar Muscle Up Progression
(substitute:  pull-up + Bar Dips or Inverted Bar Rows + Barbell Pushups)

:45-55
WOD:   For Time

30 Bar Muscle Ups

10 Minute Time Cap (or 10 Minute AMRAP)

If you have one, give this workout a shot


Today's Coach:  Lance Westgate

My Thoughts:
I had today off, thus coming in at 4 PM was the choice.  It's a change in energy and as well as participants.   I'm usually greeted by the, "Don't you usually do the morning class?"   Yup, I usually do, but I decided to do 4 PM today.  My initial plan was to do my class at 9 am, and when that time passed, I tried for noon (surprising the amount of things one has to do when one has a day off).   

Today Strength portion was 1 RM testing for Clean and Jerk.  For the regular readers, you already  know that I did a 1 RM C&J testing just over two weeks ago in the speciality class:  Olympic lifting.   I suspect that I won't be coming close to my previous PR weight.  Nothing ever changes within two weeks from last testing.  If one does, it's purely fluke.   

Warm-Up;
Coach had us grab an empty barbell and demo each of the movement.  We repeated each of the movement for five reps, except for the front rack rotations. Those we did for ten reps each side.

STRENGTH;
Worked on building up to my 1 RM Clean & Jerk (C&J).  Started with the empty barbell, then to 95 lbs, 135, 155, 175, and then 195 lbs.   I fell short of my previous week 205 lb.   I took the appropriate amount of rest in between.  Sometimes, you just don't feel like it.   As most of you know, I'm currently having issues with the power stance; above the knee to the hip.   Previous videos of me during olympic lifting class shows that I'm not pulling that bar (riding it along my leg); instead I'm just muscling that barbell directly up.   I've been working on changing this, to the correct path.   It'll eventually come.

WOD Warm-up;
Coach demoed and showed us both the Rx and Scaled progression for Bar Muscle Up.  I tried the three different ways for scaling.   Lance asked if I could do a strict pull-up, to which I could do one.. at that moment, maybe three at the most; but definitely not thirty.   So he suggested that I setup an empty barbell against the rack; mid height and do the pull up from the ground, and then do push up on top of the bar.   I was hoping for something more challenging.   He then suggested I try to balance myself on top of the bar with both arms in a dip position and push up (legs above ground).    Yeah, not happening; not enough strength to push myself up.   :(

WOD;

So, maybe in the future; I don't feel like such a smuck.  I finish my wod early and didn't really pay attention to the board.   The programming that I received didn't have this one little bit of information.  We had an option to make this wod into a 10 Minute AMRAP, as there was a 10 minute time cap.  I finished it in a blistering time and kinda stood around like a goof.    Not a good moment.  :(

Misc:


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 5 Minutes:
 3 Push Jerks @ 72%

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

Hashtags for the day:  #rebuild #tobefitby50