Crossfit Armoury - April 11, 2018: Olympic lifting, Accessory work, 8 rounds of Rowing

Wednesday; April 11, 2018 @ Crossfit Armoury - West

Programming and coaching by Head Olympic Coach:  AJ Facendi

Thoughts:

April 11, 2018:

Vega Sport Recovery Accelerator

Scheduling issues at work along with other things prompted me to do olympic lifting here at Crossfit Armoury.  Prior to this, was a crossfit class.  My intention is to maintain an 2 hour training load, so when I do get back to Evolve Strength / O.P.F. club; it will not be a shocked to the system.

Unfortunately, the WOD was a bit more taxing on my system than I thought, and I had required an additional 10 minutes into my oly class to recover.  I even took one of my Recovery drinks to replenish my energy.   This is the stuff that I drink; Vega Sport Recovery Accelerator.   No, I'm not vegan; just like to keep the stuff I drink as natural as possible and clean as possible.  Nothing worse than drinking something but when you check the ingredients, it has some "patented SECRET formula; some "chemical" that you have no idea the effect on your system.

In my rush today to the gym, I didn't even print out my numbers for the weights which I normally do.  I just brought out my calculator instead.  I figured out the respective lifting weight that i will be using for each percentage.   

I started with the warm up with a wooden dowel; and found that my flexibility with moving it slightly behind the head while it was overhead; would hit a solid resistance.   I knew I was tight, but I didn't realize how tight it would be after the WOD.  Wow, it took me about 5 minutes working with the wooden dowel to loosen up.   

I did a few sets at a lighter weight under the advice of Coach AJ.  And then slowly build up.  Wow, never had a workout that is cardio based wiped my system  out so much.   I couldn't hit more than my 70% for Power Snatch.

We moved ot the Hang Clean + Below Knee Clean and Split Jerk workout.  It was to build up to a HEAVY set.  Again, my heavy set was far from my normal weight I would hit if I was fresh.   Decided to keep the weight at something that was doable and work on my technique.  Used 135 lb as the weight.

The oly class did not go as well as planned.   So afterwards; I ended up just chatting with AJ.   I was pretty much done, and a bit early.  Watch one of the other person who was doing class go thru her workout.  She was popping up the weight so smoothly!  Great job!  Almost textbook!

So, this is the weird part.  I usually stay after Olympic lifting class to work on some accessory work.  Tonight, I decided to use Kettlebells again; but using a suggestion from Arri from Optimize Physiotherapy.  This is to help with my current lifter's elbow issue as well as strengthen my shoulders.   Single Arm KB stability walk.   Peter and Matt who usually stays and works out with me afterwards, here show how it's done.

using a light Kettlebell, keeping arm straight
(Left:  Matt C.; Right: Peter B.)

walking for 50 feet and then switch arm and walked back.  
Repeat for 4 rounds

Once this was done, Matt had a great idea to work on Cardio.    Peter was initially reluctant and I told him that he should do it since he skipped Olympic lifting and only did the WOD.  

For Time: 8 rounds - 500 meter row, with 1 minute rest

Took us about 23 minutes to finish this WOD.  It was close for the most part, with Matt finishing first, and a few seconds later; Peter.  I was about 10 seconds behind Peter.  I looked at the clock when I finish, and it read 22:57.


Overall, today was a long day; 3 hours at the box.   Yes, I probably will feel it tomorrow.  Mind you, I had worn my compression pants and knee sleeves to help out.