Crossfit Armoury - April 16, 2018: Single Leg DB Deadlift; Partner WOD - Back Squats, Burpee over Bars, Front Squat, DU, OHS
 |
| Monday; April 16, 2018 @ Crossfit Armoury - West |
Crossfit Coach: Mike Kan
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. Note, all oly classes done afterward will be in my April 2018 - Oly programming post, which I will post at the end of the month. There will be inclusion of OLY post from Evolve, with O.P.F. (Olympic Power and Fitness club)
I'm giving a shout out to the evening crew at Armoury who I'm grateful to train with. Many of you may not know what's it like sometimes when you train and don't have the motivation, or have someone keeping you accountable. Big shout out to my training partner Shannon who has kept me moving and pushing myself on these 2 hours of training sessions.
Warm-up:
Coach Mike started with a Question of the Day: "What did you do for fun this weekend? What would you like to do more more Fun?" We went around to each of the members attending the class for the answers.
Coach Mike had us changed our warm-up slightly. The movement was shown for the single leg bend to touch the toes. You had the option of swinging the opposite leg behind you so it's parallel with the floor or you can keep it slight off the ground when touching the toes. We had 5 rounds of this, alternating between legs 10 single leg bend to touch the toes and 10 single leg hops. By the way, I'm not a hopper.. Single or with both feet, it just doesn't feel good. This asian can't jump!
Strength:
Afterwards, Coach suggested we go and pick up a dumbbell to do the Single Leg Opposite Arm DB Deadlifts. He suggested we pick a heavy weight that we can do these. I opted to use 50 lb, but would later regret using this weight.
He did say that the by doing this warm-up, we will be a bit tired for the workout. Oh great!
I actually found that my right leg standing, the DB Deadlift was less stable. Considering that i'm right leg dominant. Maybe it was yesterday's combination of #inVEST workout and the running/jogging that's caught up to me. Maybe my hips are tighter than I thought.
Coach Mike had us changed our warm-up slightly. The movement was shown for the single leg bend to touch the toes. You had the option of swinging the opposite leg behind you so it's parallel with the floor or you can keep it slight off the ground when touching the toes. We had 5 rounds of this, alternating between legs 10 single leg bend to touch the toes and 10 single leg hops. By the way, I'm not a hopper.. Single or with both feet, it just doesn't feel good. This asian can't jump!
Strength:
Afterwards, Coach suggested we go and pick up a dumbbell to do the Single Leg Opposite Arm DB Deadlifts. He suggested we pick a heavy weight that we can do these. I opted to use 50 lb, but would later regret using this weight.
He did say that the by doing this warm-up, we will be a bit tired for the workout. Oh great!
I actually found that my right leg standing, the DB Deadlift was less stable. Considering that i'm right leg dominant. Maybe it was yesterday's combination of #inVEST workout and the running/jogging that's caught up to me. Maybe my hips are tighter than I thought.
WOD Warm-up:
Coach went over and demo each of the movement and then had all of us with our empty barbells repeat each of the movement 10 times.
He also had us practice our Single unders, or Double unders if we had it.
I asked about the WOD, that if we don't have the Double Unders; is it double. He said, No. It will be 80 singles.
WOD:
He also had us practice our Single unders, or Double unders if we had it.
I asked about the WOD, that if we don't have the Double Unders; is it double. He said, No. It will be 80 singles.
WOD:
I partner with Con who is a beast. We opted to use Rx weight but would have to scale the Double unders to Singles. Con advise me he had double unders, but not very consistent. We opted to do singles.
This was a brutal and very endurance bound WOD. I really felt it on the squats, both back and front squats as my hips were beginning to be more sore (they were cranky). When I was doing the warm-up, I had my Metcon 3 DSX Flyknits on and found that I was tippy. I swapped for some oly shoes. Although, not the LegacyLifters, but my older lifters - Reebok Lifter 2.0 Plus as it's a bit more flexible for the Burpees over Barbell and skipping.
The suggestion for the back squat was 10 each, but I changed that with doing 15 reps and then followed by Con doing 15 reps. When I started my second set, I did 17. Why I didn't do 20; (somewhere in my head; I thought Con would have another 13 to do). Not 3!!! Bad math on my part.
Burpees over barbell just plain suck. Con started with 15 reps, and I responded with 15 reps. He did another 15 reps, and my last 15 reps was just plain slow.
The front squat was not a whole lot better. We both did 10 reps for our first round and then numbers varied between each round. These were getting hard and brutal!
Skipping, Singles are my jam. Even if it means I trip on myself. I opted to do the 80 singles and give Con a chance to rest. He was ready to do them, thou.
The overhead squat at 95 lb normally is fine. However, after doing all the previous movements; it was a daunting task to do 90 reps. We worked thru it and didn't quite finish. It was my understanding that it was a 20 minute time cap. Although, there were many people who went past that time to finish. We didn't, we were pretty much tapped out! I think we got about 36 reps of the overhead squat at the 20 minute mark.
This was a brutal and very endurance bound WOD. I really felt it on the squats, both back and front squats as my hips were beginning to be more sore (they were cranky). When I was doing the warm-up, I had my Metcon 3 DSX Flyknits on and found that I was tippy. I swapped for some oly shoes. Although, not the LegacyLifters, but my older lifters - Reebok Lifter 2.0 Plus as it's a bit more flexible for the Burpees over Barbell and skipping.
The suggestion for the back squat was 10 each, but I changed that with doing 15 reps and then followed by Con doing 15 reps. When I started my second set, I did 17. Why I didn't do 20; (somewhere in my head; I thought Con would have another 13 to do). Not 3!!! Bad math on my part.
Burpees over barbell just plain suck. Con started with 15 reps, and I responded with 15 reps. He did another 15 reps, and my last 15 reps was just plain slow.
The front squat was not a whole lot better. We both did 10 reps for our first round and then numbers varied between each round. These were getting hard and brutal!
Skipping, Singles are my jam. Even if it means I trip on myself. I opted to do the 80 singles and give Con a chance to rest. He was ready to do them, thou.
The overhead squat at 95 lb normally is fine. However, after doing all the previous movements; it was a daunting task to do 90 reps. We worked thru it and didn't quite finish. It was my understanding that it was a 20 minute time cap. Although, there were many people who went past that time to finish. We didn't, we were pretty much tapped out! I think we got about 36 reps of the overhead squat at the 20 minute mark.
MISC:
After spending some time to recover and moving my loaded barbell to where the Olympic lifting class was to be held. I figured today's Max Lift attempt will not be happening. This will have to wait until Wednesday.
My body is feeling the affect after a heavy WOD like today. I'm going to take it a bit more on focusing on technique work.
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.
EMOM for 10 Minutes:
20 seconds Stir the Pot on Swiss Ball [if doing the sweat/tech]
25 seconds Stir the Pot on Swiss Ball [if doing Rx'd]
30 seconds Stir the Pot on Swiss Ball [if doing Competition]
Remember to stay consistent in your training and tackle one WOD at a time!!
Hashtags for the day: #rebuild #tobefitby50
Comments
Post a Comment