Crossfit Armoury - August 8, 2017: Deadlifts; WOD: 5 Rnds - Calorie Row + Hang Squat Snatch

Tuesday; August 8, 2017 @ Crossfit Armoury - West

Arri; showing what the Scapular Bench Press looks like

:0-10
Warm-Up:

8 Minute AMRAP, with an empty barbell:
10 Scapular Bent over Rows (No arm Bend)
10 Empty Bar Deadlifts
10 Scapular Bench Press
10 Empty Bar Hang Snatches

:10-20
STRENGTH:

Work up to 80% 1 RM Deadlift (1 RM if not known)

:20-30
For Time:
  6 Deadlifts @ 80%
  9 Deadlifts @ 75%
 12 Deadlifts @ 70%

:35-40
WOD Warm-Up:  

Row 10 Calories
15 Empty Barb Squat Snatch
Load Weight for WOD

:40-55
WOD:  

Every 3:00 for 5 Rounds
Row 15 Calories / 12 Calories (Men/Women)
15 Hang Squat Snatches @ 75 lb
Score is total time in seconds


Today's Coach:   Kyle L'Arrive

My Thoughts:
It felt like it was my Monday, even though it's really Tuesday.  It was a long weekend here in Canada, and there was a class yesterday.  I opted to enjoy my weekend and not come in.  Although, I did come and do Olympic lifting class on Sunday.  So really, it's no different than any other week for scheduling.
The programming was posted last night and I contemplating on skipping today's class as tomorrow evening, is testing our max weight on Snatches, Clean and Jerk for the oly class.   But in the end, I decided to suck it up and come to class.

Warm-Up;
Using an empty barbell, the class was instructed to go thru each of the movements until the 8 minutes was up.  Coach Kyle had one of the students, Ellyne demo each of the movement for the class.

STRENGTH;
Using my recent 1 RM for deadlift, I calculated my 80, 75, and 70% weight.   Figured out what plates I needed (honestly, figured this out last night as I suck at math; especially at 6 am).   I grabbed each of the plates so, it was easiest to take them off.    225, 205, 195    Yup, I still screwed up on my percentages.  My memory is going.   I should had used 215, and 200 lb for the weight.    Essentially messed up my 75% by going 10 lb too light.  Whatever.
Coach told us to not worry about time, but focus on doing the deadlifts with proper form.  He will come around and point out any issues.
Not exactly sure what happen, but managed to finish all my lifts, sets  (including the time to pull of the plates, putting on plates) in 3:00.   Yup, 3 Minutes to finish the entire thing!

WOD Warm-up;
Setup for the WOD by bring the rower to my side of the gym, did 15 calories on it.  And then loaded up the barbell with the weight for the Hang Squat Snatch.  Surprisingly, the 75 lbs I had initially loaded on it was awkward..   Realizing that it's going to be a high volume, I adjusted the weight and went down to 65 lb.
Coach mentioned that we should have 30 seconds between the Hang Squat Snatch and restarting the calorie row.   If you cannot finish your 15 reps of Hang Squat Snatches in that time, the weight is too heavy.

WOD;

The first two rounds, I managed to finish in 2:10, and 2:40.   However, the last three rounds; I couldn't even finish it.  I even went over to 2:45 and all I could do was 10 reps into the Hang Squat Snatch.  

Misc:

The view after the WOD

My analysis of my suck on the WOD probably stems from some tight hips, eating like crap this long weekend and in general, needing more work.   I guess I'll have to focus on some more cardio like workouts.   

The olympic class has been great as it's help me with my lifting technique. However, speed/efficiency will come in time.  Just not with workouts like today. 
   
Work in progress, work in progress...

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 45 Muscle Ups

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

Hashtags for the day:  #rebuild #tobefitby50