Crossfit Armoury - March 30, 2018: Snatches; WOD: 3 RFT - Overhead Walking Lunge, C2B PU, Bar Dips
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| 100' Walking Lunge with weighted plates overhead |
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| Good Friday, March 30, 2018 @ Crossfit Armoury - West |
Crossfit Coach: Jason Roncesvalles
Thoughts:
Happy Easter Peeps!
It was a bit hard to come in for a WOD after last night/early this am return from our Armoury's Post Crossfit Open party, also known as 18.6. It was a bit hard for this old body.
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Started off with some laughter at the Comic Stirp
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| Crazy, and an awesome time with a lot of great people!!! (Me, Terrance, Shannon, Shannon) [wished I took more pictures] |
Haven't had so much fun in long time! They even got me out to the dance floor!! Even hitting the bed at 3:30 AM, and waking up around 8:00 AM; the body was fine. Voice was gone. Apparently, talking to a few people who was doing the 11:00 AM class (I was doing the noon class); they too had that raspy voice (both men and women). When the bar is pumping out music and I have to yell; you too will lose your voice. Nuff said.
Workout; was nice to come in and get some calories burnt off from last night/this morning celebrations.
Warm-up:
Started with a wooden dowel, as our "Leader"; coach Jason would demo the movements to ensure that we were creating tension during the sotts press. We went thru each of the movements for 5 reps.
Strength:
Coach had us swap out our wooden dowel for our empty barbells. He went thru each of the movements in details and then had us start to load up, and build to a working weight.
He came by and corrected both Peter and I. Giving me some pointers in using more of my hip and at the same time, stop slamming down my feet at the catch. I don't know why I was doing that as I don't normally do that during OLY class. He did mentioned that there is not a lot of time to rest between sets for the strength WOD. I left my working weight at 75 lb.
6 rounds with the following complex: 1x Power Snatch, 2x Above Knee Power Snatch, 3x High Hang Squat Snatch; EMOM.
It worked out to about 15-18 seconds of rest between sets. Less as we got closer to the end. Yeah, it was a good way to get the good heart going.
WOD Warm-up:
Coach demoed how the Walking lunge should be, and at the same time asked the class to do 5 scap pull-ups, 5 beat swings. And then setup for the WOD
He went over what the scaled portion of the movements, such as the Bar Dips and Chest to Bar Pull-ups to which I and Peter would be doing.
WOD:
I scaled the weight to 25 lb plate as I knew this would eventually get to me, specifically the knee. Even with knee sleeves, something would eventually. I wanted to finish this wod.
Lunges, another area that I'm weak/suck at; but I need to work on. No point of doing something at Rx weight if you not going to finish it. Still, I had to stop a few times on the last round of the 100' lunge. I took smaller steps than I would normally do with lunges. And kept my lifters on from the strength portion. I really had to focus on keeping my core tight, and at the same time keeping my arms straight with the plate.
We modified the movement for the Bar Dips and Chest to Bar Pull-up with the rings. Two sets of rings were set up. One high for the Chest to Bar Pull-up, but substitute with Ring Pull-ups. The second set was set low to the ground and we would do push-ups on them instead of bar dips. I found the push-up on rings close to the ground harder than the Ring pull-ups. While my partner found it the opposite. Again, everyone is different; different strength and weakness.
And just like the lunges, I had to break down the last two movements a few times on the last round.
Time to finish was 11:00.
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 Minute EMOM:
3 Ascending Rope Foot Adjustment [if doing the sweat/tech]
1 Rope Climb [if doing Rx'd]
1 Legless Rope Climb [if doing Competition]
Remember to stay consistent in your training and tackle one WOD at a time!!
Hashtags for the day: #rebuild #tobefitby50
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