Crossfit Armoury - December 12, 2017: Strict Press; WOD: 8 Rnds - Assault Bike, Rowing

Tuesday; December 12, 2017 @ Crossfit Armoury - West

:0-10
Warm-Up:

8 Minute Tabata:
Dowel Archer Position
BTN Press
Dowel External Rotations
Strict Press

:10-20
STRENGTH:

Work up to a HEAVY set of 3 Strict Press

:20-26
Every 1:30 for 4 rounds:
3 Strict Press @ weight established above

:31-34
WOD Warm-Up:  

1:00 Airbike, Increase speed every 0:15 to almost sprint
125 m on Rower


:34-58
WOD:  

Every 3:00 for 8 Rounds:
Round 1:  0:15 Airbike for average speed (set airbike to interval 0:15, 0:01 rest to find average Speed)
Round 2:  0:30 Row for average watts (set rower to intercal 0:30 working, anytime rest)
* Record lowest score Average Speed and Average Watts
** Compare to last weeks scores


Today's Coach:  Mike K.

My Thoughts:
Well, you know you have been away from class when both the two coaches, and the 6 PM class asks.. "Are you doing Oly?   Wait.... it's Tuesday....   wait.. I'm confused. " [Oly classes runs Monday/Wednesday at the West location]   And worst, when I answer them "No."
A few perked up when I told them I was doing class.  After a few fist pumps, and a few cheers; it feels good to be part of this community.

I need the cardio, I need to get back into things.  Been strictly working on Olympic lifting classes for the last 4 months; 3 months exclusively with Olympic lifting.  What can I say, I love the Olympic lifting class.  Especially our coach, AJ Facendi.    She great at what she does, and her programming works.   All her programming is on this blog for the last few months.   

Warm-Up;
Started with a dowel for the warm-up; working with an 8 minute tabata.  Coach Mike demoed each of the movements before we started.   The Dowel Archer position is new to e as well as the Dowel External rotations.   I think I will need to incorporate both of these into when I do my warm-ups for Olympic lifting.  It's all the little things you pick up from other coaches, that may assist your mobility.   The rest of the movements were pretty straight forward.

STRENGTH;
Started the strict press with the empty barbell for 5 reps, and then started with 75 lb.  Built it up to 125 lb and then tried 135 lb.  135 lb for 3 went up okay, it was more than I could do for 4 rounds.  Opted to drop down to 125 lb.   Hindsight; should had gone with 130 lb.  

WOD Warm-up;
Since there were only 4 of us, coach suggested that we partner up.   One would use the Assault bike, and the other would use the rower.    Did the warm-up as suggested.  Since I'm a taller folk, I would be making adjustment to the assault bike and rower, and changing it back for my partner.   My partner for the wod, would be logging everyone's number onto a whiteboard for scoring after each movement.  Fair trade.

WOD;

Somewhere, the translation between what was said and what I executed would haunt me for the rest of of the WOD.   Coach said, go all out on the both the Rowing and the Assault bike.   In my head, defaulted back to "go 100% of my 90%".   Another word, I wasn't listening.  And I was too busy with the basic instructions on which button to push.  I missed the last 3 weeks of this programming.  Obviously, what is routine to everyone was new to me.    
Since the score was based on the lowest Average Speed and Average watts.  My first round would be that score.  As each round to the end, my numbers were higher.   Lesson learned.

Misc:
Ah, feels good to be back to class.  More so on the cardio stuff.  I need this as last Saturday; I had trained with the team to compete in a local crossfit competition called Winter Massacre 2018; January 29th, 2018.
Figured it would be good to meet with everyone, as not everyone knows each other.  And would get to know each other, and figure out what our strengths and weaknesses were.   My teammates are amazing, and I'm not so..    Areas immediately to work on, is Burpees and a lot of cardio.  Thus why Ill try to hit the crossfit classes that focus on cardio.    
Our team will be meeting weekly for training.  We are a scaled team, four members.  Two females and two males.   So far, they have been supportive.   It will be an interesting competition.   For me, it will be my first competition after taking a year off.  

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.

5 Sets of:
 10 Barbell Front Rack Set Ups

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

Hashtags for the day:  #restart #rebuild #refocus #tobefitby50