Crossfit Armoury - March 26, 2018: Hook Grip Clean Deadlift; WOD: Bear Complex

Monday; March 26, 2018 @ Crossfit Armoury - West

Crossfit Coach:  Stacey Head

Thoughts:
So, another round of 2 hour training.  I'll follow up this class with the Olympic lifting class at 7 PM.   My intention is to build and add load to my body, so it can get use to these type of longer training.    Yes, I have plans for a change in the near future.   Note, all oly classes done afterward will be in my March 2018 - Oly programming post, which I will post at the end of the month.

This week, Crossfit Armoury is switching to a newer format with some major changes for crossfit classes.

Quoting our programmer, Aiden Poole:

1. Longer warm ups and more instruction on movements! This will help you continue to work on your progressions and become more efficient in the movement you already know.

2. Three levels of scaling! Do you want to sweat and focus on technique, Rx the workout, or prepare yourself for competition?

We'll take two weeks to get into the swing of things, then we'll jump right into our regularly scheduled programming with these new features!

Warm-up:

Started with 20 banded Good Mornings.  This is to work and enable the muscles for the upcoming deadlifts.  Next, coach Stacey demo and explain the muscle that we want to focus on.  Some people did this movement against the rig, a lot of us did the movement on the ground, while on all four, lifting one leg up.   Coach mentioned that we should not turn our hip and at the same time engage the muscle directly below the hip (glute).  She came around to adjust a few of us, me included.

Next, she had one of the class member to demo a normal deadlift and what a clean grip deadlift was, and with a hook grip.

Somewhere along the way, I missed that we were to work up to 90% of our 1 RM Clean weight for this Hook grip Clean Deadlift.    NOT our 1 RM Deadlift weight!  

Strength:

We could partner up with someone on the barbell if we use the same/similar weight.  I had partner with Peter, but unfortunately; we were going on the assumption of our heavy deadlift weight.  Again, this really changes the percentage.   I held us back at 225 lb.  Peter demoed he could deadlift 315 lb.     If we were doing 90% of our 1 RM Clean weight, than my number should had been 193.5 or 195 lb.   My 1 RM Clean is 215 lb.  So, yah; we fucked up!!!
We had to perform 2 reps with a hook grip clean deadlift.  No dropping between reps and switch every 30 seconds.
Oh my back; and yes, I was using a belt.   Fuck me for not reading that board nor the online programming correctly!  I should had caught this, I can understand when I don't catch this if I was doing the early morning class. 

WOD Warm-up:

Coach went over and demo each of the movement and asked the question, which was more efficient in movement.  Thruster?   She walked us through the hang clean bear complex, below knee hang clean bear complex.   We loaded our own individual barbell with plates for our first attempt.    Me being me, and realizing that we are doing 7 reps of each movement, before it actually counts as one round, and NOT letting go of the barbell at any point of time until you finish the 7th reps.  I went with a weight of 75 lb.   I know that it would eventually get to me.  There is no ego here, only surviving this WOD.

WOD:

I knew that this WOD will be a killer.  After the second round; I've already was feeling it.  And compounded by the mistake in the strength portion with deadlift; the load would be high on my body.  We partner up in 3; Peter, Lewis and I.   Peter and I would do our movement in sync while Lewis would count out our reps.  Then when we finish, Peter would count out Lewis reps as he did his.

By the fourth round; I wanted to die.  There were a few places that I had to rest, either at the top of my back squat or at the hang above my knee after the Push press.  We were not allow to rest at the end of the rep of the Push press, it's a touch and go.    The only time you can rest is at the end of the 7th rep of Push Press.  

On our last and fifth round; I was pacing myself with Peter, but by my forth rep.  I just didn't want to wait for Peter (sorry Pete, you waited for me on the others; but I wanted to finish this and then die quickly in the corner) and went balls to the walls on the last three reps of each movement.   

It felt good to be done and lying on the ground like a rag doll, but I did cheer Peter to finish and later with Lewis. 

MISC:

Took a few minutes to rest and then move my 75 lb barbell and plates to the other side of the rig.  Figuring that was where the Olympic lifting class was.  A few people said that they wouldn't be doing the Olympic lifting class afterwards.  One person left (my gym buddy; as she knows her limit, and if she did the olympic lifting; she would had hurted herself), and the others who said they were going to skip eventually came to the class.  

I feel bad for a few of them as we were coordinating earlier in the day if we were doing just the class or just olympic lifting, or both.  I said I was doing both.   I feel kind of bad that I may had influence the others to do both.  

HINDSIGHT:  we should had done one class, not both.  Next time, I'll re-read the programming and minimize the amount of similar work if doing Oly class afterwards.

I think we will have a lot of hurting people tonight and tomorrow.   But I am glad that tomorrow is my scheduled rest day!

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.

1:00 on / 1:00 off for 10 minutes

 Downward Dog [if doing the sweat/tech]

 Handstand Hold [if doing Rx'd]

 Wall facing handstand hold [if doing Competition]

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

Hashtags for the day:  #rebuild #tobefitby50