Crossfit Armoury - April 8, 2018: Gymnastics
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| Sunday; April 8, 2018 @ Crossfit Armoury - West |
Gymnastic Coach: Kyle Samson
Thoughts:
Working on my weakness, GYMNASTIC movements.
Trying everything now with with class time. I may splinter this a bit more and do a bit more gymnastics along with olympic lifting. I have a few months to take advantage of the existing membership that I have credit on file. Plus with some extra motivation from some great people who are holding me accountable during class time. Ride that wave of positivity!
Warm-up:
Coach Kyle had us grab a wooden dowel and a 5 lb plate. We did some over the shoulder pass-thru. We did some windmill rotation with the five pound plate forward and the backwards Did the same on the opposite arm.
We also did some hands stretches on the floor. This will help with getting the wrist and hands warm for the movements to come.
Drills:
5 Rounds for Quality:
Strict Weighted Pull-up [2-5]
- Rest 1 minute
Strict HSPU [2- 15]
- Rest 1 Minute
Scaled the Strict weighted Pull-up with a barbell across the rig about mid hip height. And then doing pull-ups from this level to enforce that movement, the proper alignment.
Strict HSPU is from a box, knees close to the edge and as well as hand placement.
16 Minute EMOM
Minute 1: L- hold parallette bars [20 seconds]
Minute 2: Kipping C2B/Pull-up/Beat Swings [3-15]
Minute 3: Kipping HSPU [2-15]
Minute 4: Toes to Bar [5-15]
Scaled most of the is workout, and did the best I could for duration. L-hold is tough on my shoulders and upper body. Another area to work on, the never ending quest of getting stronger. I think I was able to hold it to about 10 seconds, with my knees and legs underneath me.. Attempts to hold my leg in front usually results in my crashing down or aborting the attempt. I just don't have that strength, yet.
Minute 2 resulted in doing Beat Swings as I'm still trying NOT to mimic a side of beef on a hook and bend accordingly.
Minute 3 is doing HSPU on a box, and now moving the knees closer to the edge of the box, hand closer to the box so it harder. Way harder so it's mimics a true HSPU. Giving all those who can do this movement without a box so much credit. Sometimes, I just want to give up but realize that hard work is what makes it worth it in the end.
Minute 4: Toes to Bar, for me is still not available and is scaled with knee held up at 90 for as long as I can.
Core:
3 Rounds:
10 Hollow rocks + 10 V-Ups + 10 Tuck-ups + 10 Hollow Hold
rest 2 minute
As I was having issues doing this, more of a weak core and probably my less than ideal mid section. Coach suggested I drop the number of reps to 3 for each and do them all unbroken. I tried my best and was able to get thru most of it until, the last round.
I think this would be a good addition to my daily morning workout or to days that I'm doing some accessory work. That list is now growing.
Misc:
Picked up these new crossfit shoes yesterday at the Nike Outlet store in South Edmonton Common. Thanks Shannon H. for the suggestion and company to go shopping for shoes. She mentioned that shoes were about 30% off. I need to get replacement for my current ones, usually I buy these type of shoes annually. Give or take a few months depending on usage.
I normally wear Reebok, but had the Metcon 1 shoes when the came out. Just wasn't as comfy for running wods. So, here we go again; and I had done some home work on these in the past. I know its a bit focus on running, not as much as real running shoes. For the price point, to get the Metcon DSX Flyknit at $98 after discount was a steal.
Yes, it's an older version and I didn't feel like spending more money on the most recent edition. Especially the Metcon DSX Flyknit 2 are retailing for $200.00 plus tax
The alternative was to go with Reebok Speed TR2. But that's about $115 plus tax.
One of the big things about any shoes, is that it has to be able to accommodate my custom orthotics, minus weight lifting shoes. I always find that Nike tend to do that well. And it feels comfortable.
I had a chance to use them during the gymnastic class. Just to see how it feels. I'll use it in my next crossfit class.
Trying everything now with with class time. I may splinter this a bit more and do a bit more gymnastics along with olympic lifting. I have a few months to take advantage of the existing membership that I have credit on file. Plus with some extra motivation from some great people who are holding me accountable during class time. Ride that wave of positivity!
Warm-up:
Coach Kyle had us grab a wooden dowel and a 5 lb plate. We did some over the shoulder pass-thru. We did some windmill rotation with the five pound plate forward and the backwards Did the same on the opposite arm.
We also did some hands stretches on the floor. This will help with getting the wrist and hands warm for the movements to come.
Drills:
5 Rounds for Quality:
Strict Weighted Pull-up [2-5]
- Rest 1 minute
Strict HSPU [2- 15]
- Rest 1 Minute
Scaled the Strict weighted Pull-up with a barbell across the rig about mid hip height. And then doing pull-ups from this level to enforce that movement, the proper alignment.
Strict HSPU is from a box, knees close to the edge and as well as hand placement.
16 Minute EMOM
Minute 1: L- hold parallette bars [20 seconds]
Minute 2: Kipping C2B/Pull-up/Beat Swings [3-15]
Minute 3: Kipping HSPU [2-15]
Minute 4: Toes to Bar [5-15]
Scaled most of the is workout, and did the best I could for duration. L-hold is tough on my shoulders and upper body. Another area to work on, the never ending quest of getting stronger. I think I was able to hold it to about 10 seconds, with my knees and legs underneath me.. Attempts to hold my leg in front usually results in my crashing down or aborting the attempt. I just don't have that strength, yet.
Minute 2 resulted in doing Beat Swings as I'm still trying NOT to mimic a side of beef on a hook and bend accordingly.
Minute 3 is doing HSPU on a box, and now moving the knees closer to the edge of the box, hand closer to the box so it harder. Way harder so it's mimics a true HSPU. Giving all those who can do this movement without a box so much credit. Sometimes, I just want to give up but realize that hard work is what makes it worth it in the end.
Minute 4: Toes to Bar, for me is still not available and is scaled with knee held up at 90 for as long as I can.
Core:
3 Rounds:
10 Hollow rocks + 10 V-Ups + 10 Tuck-ups + 10 Hollow Hold
rest 2 minute
As I was having issues doing this, more of a weak core and probably my less than ideal mid section. Coach suggested I drop the number of reps to 3 for each and do them all unbroken. I tried my best and was able to get thru most of it until, the last round.
I think this would be a good addition to my daily morning workout or to days that I'm doing some accessory work. That list is now growing.
Misc:
Picked up these new crossfit shoes yesterday at the Nike Outlet store in South Edmonton Common. Thanks Shannon H. for the suggestion and company to go shopping for shoes. She mentioned that shoes were about 30% off. I need to get replacement for my current ones, usually I buy these type of shoes annually. Give or take a few months depending on usage.
 |
| Nike Metcon DSX Flyknit |
I normally wear Reebok, but had the Metcon 1 shoes when the came out. Just wasn't as comfy for running wods. So, here we go again; and I had done some home work on these in the past. I know its a bit focus on running, not as much as real running shoes. For the price point, to get the Metcon DSX Flyknit at $98 after discount was a steal.
Yes, it's an older version and I didn't feel like spending more money on the most recent edition. Especially the Metcon DSX Flyknit 2 are retailing for $200.00 plus tax
The alternative was to go with Reebok Speed TR2. But that's about $115 plus tax.
One of the big things about any shoes, is that it has to be able to accommodate my custom orthotics, minus weight lifting shoes. I always find that Nike tend to do that well. And it feels comfortable.
I had a chance to use them during the gymnastic class. Just to see how it feels. I'll use it in my next crossfit class.
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