Crossfit Armoury - March 19, 2018: 1 RM Power Clean, Hang Power Clean, Push Jerk, Split Jerk; WOD - AMRAP: Thrusters, Chest to Bar Pull-ups

Monday; March 19, 2018 @ Crossfit Armoury - West

Today's Coach: Stacey Head

Thoughts:
Surprise!  Going to start attending crossfit classes on somewhat a regular basis.  Let's see how this week goes.  I will attempt to attend classes the days I do olympic lifting.  Should be interesting.

Warm-up:
Started with warm-up with a wooden dowel, performing each of the movement described in the programming.

Strength:
Switching out the wooden dowel and loading up the barbell with plates.  I managed to hit not quite my 1 RM, but a respectable 175 lb.  My limitation on the weight is the hang power clean.  I was called out by a member, Candice who was behind me when I attempted to hit 180 lb on my first round.  Instead of using my hip (hmm, this again); I attempted to muscle the hang clean.  The coach also got a glimpse of this.  Thank you Candice for calling me out on this!

She said to me later, that she could see it as it was happening, when I made that decision in my head to switch from hip (lack of) to muscling it.   Yup, that's exactly what happen.

I attempted it the second time and wasn't able to do it.  I suspect a bit of panic in my head with a bit of doubt to properly move the bar, made me bail.  Mind you this is very heavy (my limit) for me with regards to a Hang Power Clean.  

WOD Warm-up:
Coaches are now demoing and explaining more of the movements, starting with the WOD warm-ups.  Then we, as a class would repeat these movements.

WOD
A complex (in my mind) 12 minute AMRAP.   We are to record the number of rounds/reps completed in the first 4 minutes.  And then record the total number of rounds/reps at the end of the 12 minutes.  
I scaled the dumbbell thruster from 50 lb to 35 lb (for each arm), and scaled the chest to bar pull-ups with jumping chest to bar pull-ups.

Misc:
I've started to add extra load to my workouts.  Originally I was just doing olympic lifting and then work on some farmer carries after the class.   I needed to work on my grip strength, along with some upper body muscle.
This week, I decided to change it up and add a Crossfit class to the mix.  Essentially doing the 6 PM class (7 pm class is olympic lifting), which will get me to do more crossfit classes.  And it will help tax my system a bit more.

This will prepare me for when I switch to a two hour olympic lifting cycle.

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, for Quality:
 8 GHD Situps
 8 Glue Ham Raises

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

Hashtags for the day:  #rebuild #tobefitby50