Crossfit Armoury - January 10, 2018: Tempo Overhead Squats; Shuttle sprints, KB Swings, Box Jump overs

Wednesday; January 10th, 2018 @ Crossfit Armoury - West

Today's Coach:  Mike Kan

My Thoughts:
So, last week didn't go as planned.  I had hoped to do more than just one crossfit class.  I don't see that happening this week, as it's already Wednesday and today was the first class I've done.   Blame it on bad time management on my part.

Warm-Up;
Stayed with speed tr shoes and did the warm-up.  Wow, 15 burpees was like hard for me!  Even the 50 Foot sled pull backwards with the 45 lb plate was a challenge.   How far and fast have I fallen.  Cardio is gone.... and today will be another revisit of what I have to focus on for the next THREE weeks.   The second round of burpees did not go well as time was called when I hit my 4 rep of burpees.   Meanwhile, the rest of the class was finished.

We moved to the strength warm-up; which was demoed by coach Mike.   After setting up a rack with an empty barbell, we were to go thru the motion of the tempo overhead squat.  

STRENGTH;
The intention is to maintain the same pace of 3 seconds on the way down, pause at the bottom for 3 seconds and then raise up in 3 seconds.  Coach will be counting down the seconds for each round.   All while happily doing an overhead squat for 3 reps.   We were to gradually increase weight.  Not each round.  I wish I had started with a heavier weight and went on my own path.    Sad that my final weight was 95 lb.  I should either started with a heavier weight, 75 lb or increase each round.   I've seen myself do 135 lb easily before.  However, this morning, my mind was in a thick cloud of fog.  Oh well...

WOD Warm-up;
Coach Mike demoed us the movements and as well as explain in detail about the Kettlebell (KB) swings to only go up to eye level.  And as well as forcing that KB back down as fast as possible before the next swing.    Lateral Box jump overs, demoed that for us.  I asked for some of us if we could use our hands as we box jump.  He said no.  Thus, I went with step up.    Grabbed our boxes and kept it at the edge of the gym.  As Coach didn't want us to setup our boxes in the middle of the gym (people need room to turn around after the pylons).

WOD;

Coach mentioned to do full out sprints (my brain said go 80% of your 100%); which resulted in a low 5 rep score for the box jumps (step ups in my case).   We all had a nice 4 minute rest before the start of the next round.    Each round, my box jumps was going up.   Round 2, 3, and 4 were 8, 10, and 12 respectively.   
Something about friendly competition that drives you.  While my neighbour next to me were pretty even on the run; he would always finish the KB swing by 1 second.  And then kick my butt on the box jumps.   The last round was where I was just barely able to pull ahead, but he did managed to catch up and we both ended up tying at the end for the last round.  Thanks Peter for the push, and motivation.  We both used 53 lb Kettlebells.

Misc:
Currently distracted with work and personal life, my training is completely off.  And the fact that is fucking cold this week; average temperature is -25 C with wind chills pushing it down to -30 C (-13 F /windchills - 22 F)   The desire to leave the house after work just isn't there.  
Hell, I even missed my olympic lifting class.  Everyone knows how much I love my Oly classes.   
I have a few weeks to get myself back into a better pattern/habit.    More so within this next week as I've joined 3 others to compete in an upcoming Crossfit Competition, called Winter Massacre 2018.   Two males and two females.  We will be doing SCALED and our team name is "TWO Snatches and a Couple of Jerks".  Everyone else on the team is so beasty.... where as me...  well, I truely lack in the cardio section..   Strength is okay..     So, I guess it will be interesting...   I'll keep you posted...


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.

Every :50 for 10 Rounds:
  5 Glute Ham Raises

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

Hashtags for the day:  #rebuild #tobefitby50