Crossfit Armoury - April 22, 2018: #inVEST Sunday Fun

#inVEST Group picture
Sunday; April 22, 2018 @ Crossfit Armoury - West

(photo credit:  #inVEST)

#inVEST this week is heading outside! It's supposed to be nice this Sunday, so as long as it's safe to run we will be. Workout this week is in teams of 4 (2 guys 2 girls)

800m run
100 synchro air squats
210 push-ups 20/10 split (M1/F1)
100 synchro air squats
210 pull-ups 20/10 (M2/F2)
800 m run

Each team member will do the run, all the squats and EITHER the pullups or the pushups. Arrive at 10, start at 1030! As always everyone is welcome!!!!!

#inVEST Group picture - Post WOD/Recovery: April 22, 2018

Thoughts:

Originally, the post had stated that there would be teams of 4, with 2 guys and 2 girls.  However, when we came to the class; it was decided that we would be limited to 1 male, 1 female.  Damn it!!!  There goes the plan of having longer breaks!

My training partner, Shannon H. would be splitting the work; not quite the 20/10 split as recommended in the workout.  We would go until one partner was tired and then other partner would continue until he/she was tired. This would be the pattern we would follow for 210 Push-ups, and the 210 pull-ups.  Of course, I'll be scaling these workouts.  However, Shannon will be doing all these movements Rx'd.   No Vest for either one of us.

Again, #inVEST is a crossfit workout.  And like all crossfit WODs, everything is infinitely scalable!  All levels are welcome to join!

Came in about 30 minutes before the WOD was start.  Each of us were left to our own on how to warm-up.  Spent about 15 minutes on the airbike just warming up the legs, and then did some static stretches.

Today was the first time that I was able to run 800 meter without having to stop.  A proud moment for me.  Even though, the bulk of the group had left me and my gym partner stayed back a bit initially.  I hate running, but I'm embracing it as I have to, want to.. improve on my weakness.

Coming back after a run, we took a few minute break before we would start with our synchronized air squats.   Talk about a quad killer.  The first 50 was not an issues, but then we would had to start breaking it up in sets of 25, 20, 15, 10s.  Remember this a synchronized air squats, so one can't start/finish without the other partner.  It just doesn't count!  Various number of reps were done.  Shannon was patient with me as I had to make some unplanned stops.  It's 100 Synch air squats!!!  And we just did a 800 meter run.  My poor legs/quads!  Just a note, my training partner; I am every so grateful for her, her patience and the abilit

Push-ups.  I used a box and scaled my push-ups on them.  At some point, Shannon also start to use the box.  Wow, whoever thought 210 push-ups can be done.  I'm not 100% sure how long it took, but it eventually was finished.  My arms...  they feel a bit tired.  At least the next movements is not arm related!

More quads; as we had another 100 reps of synchronized air squats to do.  Started off strong with 25 rep and then various sets of reps.   I really wanted to stop with these squats, but we had to finish them.  I do not want to let my training partner down!

And now, back to the arms/shoulder/upper body.  Pull-ups!!   I scaled my portion with Ring Rows, while Shannon did them (kipping pull-ups) for her share.  I'm so marvelled by people who can do this movement.  And yes, there were a bunch of people who were doing those with a 20 lb vest!!!  

One day, I'll accomplish the same movement.  It may take me a few years, but that will be my long term goal!

Once all those were done, we were to finish off the WOD with another 800 meter run.  We did an initial 400 meter of walking and then Shannon encourage me to jog.   About 3/4 away; Amanda Small came met us and cheered us on to finish.

What a workout this was!!!   Very proud to participate in #inVEST.  Even thou some my movements are scaled, I still get a great workout in the process.

Afterwards, we all gather around in a circle to recover, stretch, and just chill out.  

After some sufficient rest, we had to get going to meet with our second Armoury group for some additional workouts.  (yes, we are crazy!)