Crossfit Armoury - January 3, 2018: Squat Snatch; 6 Rnds - Overhead Squats, Lateral Burpee over Barbell, Calories on Assault bike

Wednesday; January 3, 2018 @ Crossfit Armoury - West

Today's Coach:  Stacey Head

My Thoughts:
New year, newer format on the blog.  Still playing with things.   I'm getting lazy in typing out the workouts...  will just cut and paste from our weekly programming instead.    Plus it'll save me some time when I do this..  

So, it's been a while since I've done a Crossfit class.   Honestly, been so focus on improving my olympic lifts that I opted for the last... 5+ months on it.  Some say that I've been hiding behind the olympic lifts, others would say that I've been working on my weakness.   Think what you will but I was doing what was the best for me and at the same time, doing what I love. 

I've decided to return to crossfit classes now as I need to smarten up and regain some of my cardio.   Strength is a good base for everything, and honestly one of my root causes of injuries when it came to certain movements.  While I'm still far away from being at an optimal level (where I want to be), I'll just continue on with my journey.

And like many others, tonight was the first night that I came back to crossfit.  Fearing that my cardio was near zero, I felt it was more like death at the end.    Seeing the programming, it called for some nice Oly lifts followed by some cardio.    A good way to ease back in..

Warm-Up;
Something tells me that I shouldn't had tried to do shuttle run with oly shoes.   However, I wasn't the only one.  More than half the class were wearing their oly shoes.   The shuttle sprints were more of a clumsy, yet light jog between cones.  Being the putz during one of the round when doing the behind the neck push press; I hit the back of my head with the empty barbell.   You lose focus for one sec and bam..   I was okay... just a bit of a bruise to the ego..   

STRENGTH;
I had actually plan on hitting a higher weight on this considering how much practice/drills we do in Olympic lifting.  However, when it's complex like this and the work has to be done within 1 minute and 30 seconds; not leaving a lot of time to rest.  I never got to my 90% mark.   I had actually failed twice on the Above Knee Squat Snatch at the higher weight as I found myself winded.   Ended up hitting 120 lb instead of 135 lb mark.  

WOD Warm-up;
Coach explained to us what was in stored for us.  Because of the number of people attending class and the limited number of Assault bikes.  We were to partner up, set up the barbell with our weights (using 95 lbs - Rx) and as well as the Assault bike (seat adjustment).  We were to pick a partner of similar height.  My partner was Suzanne

WOD;

A little slow on the instructions again, as partner 1 would start at the clock and partner 2 would start 1 minute later.   Somehow, the most basic instructions gets lost with me.  I had to ask Chris Y, another member to explain it to me.   /sigh   Hope this is not the sign of early cognitive loss.  Coach mentioned that we could bring the bar from ground into a squat snatch and then perform our overhead squat.
First round felt good with the Overhead Squats, later burpees (I hate burpees) over barbell went smooth, and the managed to squeeze out 10 calories on the assault bike. 
However, every round after that; I died a bit more.   
Second round, my legs felt like jello; and the pace of the OHS dropped down, burpees ...., and my calorie on the assault bike was one.
By the fourth round, I had missed my initial snatch and then the OHS were a bit of struggle.
I didn't even finish my burpees and time was already called.  
The fifth and sixth round, I was able to finish, but with only 1 calorie on the assault bike.

Score is total calories achieved after 6 rounds.   My score was 16.    Obviously looking at the whiteboard; I know exactly what I need to work on.

Misc:
I've decided that I will post my current workouts going forward, instead of going back to the last three months of programming/olympic lifting.  Those, I have all saved; just not quite written out in full.   I'll update this blog with those posts when I have a bit more free time.

I don't' know what the format will be as I may just bundle the bulk of the olympic lifting into one or few combined posts.   Most of the material are there, just not my feedback.  It dates back to mid October; around the time that I participated in Crossfit 24 (24 Hours of Crossfit, one workout every hour for 24 hours).  It was a fundraiser event for Special Olympics.
  
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.

10 rounds, Not for Time:
 1 Strict Muscle Up + 1 Kipping Muscle Up + 1 Dip

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

Hashtags for the day:  #rebuild #tobefitby50