Crossfit Armoury - March 21, 2018: 1 RM Strict Press; WOD - AMRAP: Calorie Row, Wall Balls

Wednesday; March 21, 2018 @ Crossfit Armoury - West

Today's Coach: Stacey Head

Thoughts:
Woot!  Broke my previous class record in the last 8 months, attending more than 1 crossfit class in a week.. 

Warm-up:
Partner up with Peter, so while one starts with a 200 meter row; the other does 1 turkish get-up per arm.  It works out that we both would finish around the same time.  Used a lighter than normal kettlebell as I know that I would need to focus on the the technique.  And with a heavy KB, technique is the last hting I would be focusing on.

Strength warm-up:
Coach Stacey demo and mentioned that we should focus on pushing your head under the bar.   We did 5 strict empty bar press

Strength:

Setup on the rack with an empty barbell.  Start with adding plates and build up to a 1 RM strict press.  I managed to tie my previous PR of 165 lb, back from October of last year, during the CF|24 event.  

Hindsight:  I got greedy and made too big of a jump, went to 175 lb.  What was I thinking.  I should had went up to 170 lb instead, a 5 lb jump not 10.  Rookie mistake, or was it ego?

WOD Warm-up:

Coach explained the difference between rowing for calories vs rowing for meters.  Then a demo of wall balls with elbos up vs elbow down  We all tested our row for 9 calories and practice our wall balls, ten.   I actually couldn't find a 20 lb wall ball, until one of the other coach; Meghan found an unmarked one.  

WOD
Laddar type of WOD, in ascending 3 reps with a time limit of 7 minutes wrapped up in an AMRAP.
My wall balls are getting better, but I do run out of steam unbroken after the 12 rep mark.  Rowing for me is my jam, and most of the time; I use it for my recovery.

I finish my 15 calories rows + 7 wall balls, which translate to 112 reps; Rx'd

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.

3x Max Time:
 Bottoms up KB Overhead Hold, seated on the Ground

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

Hashtags for the day:  #rebuild #tobefitby50