Crossfit Armoury - April 28, 2018: Mobility and 4 RM Back Squat

Saturday; April 28, 2018 @ Crossfit Armoury - West

Today's Coach:  Jason Roncesvalles

My Thoughts:
Came in at 10 am and did the mobility class. I don't have the information from our physio person with all that we did.  I'll try to obtain that for the next time we do the class.   All I can say, is that they usually tailor the mobility/movements based on what was done during the week, and feedback from the class on what areas to focus on.  I probably should had done the 9 am class and then follow with a mobility to stretch out.

Unfortunately, I wasn't feeling too well prior so I opted to do mobility and then come to the 11 am class.  After all, it's Back Squat day for 4 RM.  I wanted to do some heavy lifting!   Sadly, I didn't make it pass the strength portion.  I actually advised Coach Jason that I'm skipping the rest of the class and heading home.

It was also sad for me to leave as there were a lot of people I haven't seen for a while.  That and most of the time, I don't do class on Saturday.  But it's better go home and have a chance of making other sick. 

Warm-Up;
Started with rubber banded steps sideways.  We went one direction for 10 steps and then in the opposite direction for 10 steps.  Also, as mentioned, we were to do 10 squats with the rubber band around our knees prior to changing direction.

STRENGTH;
Turn in our rubber band for an empty barbell.  Worked toward a HEAVY 4 rep max for back squats.  That was 235 lb for me.  I probably should had increased it more, but feeling a bit under the weather (you know that feeling, that you coming down with something... yah that was where I was at), that was all I could muster.

Part B:  Using the same weight that was achieve and we would be doing 4 reps every 3 minutes for 3 rounds.  In the past, it was a certain percentage of what we gain. But today, it was the weight that we achieved for our 4 RM.

After this, I called it and went home...

WOD Warm-up;
-n/a-

WOD;

-n/a-

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.

-nothing posted-  :(

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

Hashtags for the day:  #restart #rebuild #refocus #tobefitby50