Crossfit Armoury - August 25/26, 2017: Accessory work/Mobility

Accessory/Extra Credit:  

Friday; August 25, 2017; opted to come in and do some accessory work.  I had this day off.  I know, dedicated to improve myself.   I decided I would work on some Extra Credit and do some Front Squats.  Something I haven't done for a very long time, or at least it appears to. 
I started with some warm-up stretches and some dowel warm-ups.  Various ones, that felt good.   I grabbed a Concept2 Rower and rowed at a moderate pace for 1000 meter.

Warm-up process; some light 1000 m rowing

Next, setup the rack and slowly build up to a heavy weight, aiming for 75% of my 1 RM front squat.    I actually opted to take about 20 lb off my previous 1 RM (achieved over 2 years prior); just to balance it out my lack of doing them.
So, that works out to 235 lb; which I did my 75% calculation on.   Which works out to 175 lb.

Always start up with the empty bar for the front squat; do 5 reps

Weight I used for the 10 Minute EMOM, 3 reps each @ 175 lb
(1x 25 lb, 2x 15 lb, 1x 10 lb plates per side)

The Extra credit that I had opted to do was the Squat Program.  Today it called for 75% of 1 RM front squat weight (175 lb), to be done every minute for 3 reps.   The rest of the time is for rest.   This extra credit for the squat program is a 5 week program.

First 5 rounds went off no issues, however; I started to feel it around 6 set of 3 reps.   I started to struggle a bit more, a bit more winded and the time to rest was lessen by 10 seconds.   On average, the first 5 rounds; I would finish my 3 reps in about 20 seconds.   It would go longer than 30 seconds by the time I finish my last round of 10.   However,  I did feel it in my glutes and legs.   Phew, 30 reps of Front Squats using a weight of 175 lb, in 10 minutes.   I figured I would be paying for this for the next few days.

Walked around for a few minutes and then decided that I would be better off to do another 1000 meter row, to help release the lactic acid in the legs.    I didn't take a picture of my time as it was my way to help with the cool down.

Tomorrow (Saturday); I head off to Mobility to help loosen my muscles.  

I had felt a twinge in my left Achille.  It's been bugging me on and off for the last two weeks since we did that heavy sled push.   I had felt this before and was hoping it would go away.  It only happens when I angle my foot, toward my shin (so only in extreme angles) that I feel a pull on the back of the Achilles.  It send a weird spin-ny tingle.  Not a good feeling, thus I decided to see the Optimize Sports Physio group.   I managed to get an quick appointment (spur of the moment as one of the physiotherapist had walked by when I was working out).  Aaron checked and mentioned that Arri was available; right after my workout; I check in and had it looked at.


Saturday; August 26, 2017:  Mobility
Came in to do some much needed mobility. I think will start up again on Saturday; it always good to get some time in and ask the physiotherapist (who leads these mobility classes) on area of tightness; what to do.   

From yesterday visit; Arri mentioned he will get the instructor; Cat to do some Lacross ball rolling on the bottom of the feet.   This will help out with some of my issues with the achille.  I have some pretty tight calves and other muscles which is impacting my achille.  It only happens when it's under load (heavy sled push), and the occasional split jerk movement type.     

Solution; stretch out with the exercises Arri had mentioned and focus on the calves muscles, quads, IT band, bottom of foot.

I have a schedule a deep tissue massage with my regular therapist at Got Knots Massage Therapy (it's a monthly thing I do, part of my preventative maintenance) next week.  I'll get her to focus on my trouble areas.

A convenient location for me as they are in the North Edmonton area; 12216 127 Street  for those who may be looking for an awesome deep tissue massage therapy centre.