Crossfit Armoury - May 10, 2018: Barbell complex; WOD - Pistols, Box Jumps, Clean and Jerk

Thursday; May 10, 2018 @ Crossfit Armoury - West

Crossfit Coach:  Jason Roncesvalles  

Thoughts:

Class #2 for me today, still fighting some demons.  But came in with the intention of dumping it thru my classes.  Will be doing gymnastics for class #3 tonight after this class.  Why the hell not?  Feel sometimes I need to push / punish myself.  Trying to surround myself with positive people so I can be distracted.

Warm-up:

As mentioned in the programming, warm-up using a wooden dowel for the first round.  And then moved to an empty barbell for the remaining 2 rounds

Strength:

Started with a light base weight.  Coach suggested that if I want with the first two rounds to make larger jumps.  Instead of jumping up 10 lb, maybe 15 to 20 lb.   I used a bit more caution and not over do it with too large of jumps and then would be stuck with a very modest jumps in weight.  It's every 90 seconds that we would be bumping weight.   In the end, my final weight was 175 lb for the barbell complex.  Power Clean + Squat Clean + Front Squat + Split Jerk.  I actually had to use a belt on the last rep/set.

WOD Warm-up:

Coach explained and demo how those who are planning on scaling a pistol on a box, essentially mimic the same range of motion as doing it on the floor.  We practice the movement on the box and went thru the rest of the warm-up.  Also, setting up the weight for the Clean and Jerk.

WOD:

I opted to scale the weight and use 110 lb for the C&J.  And instead of a split jerk as initially planned; I switch to a Push Jerk.  The Box jumps were scaled to step ups and the Pistol again, was just Single Leg box step ups.  Focus was not to push off with the grounded leg.  Initially it was awkward, but once I figure how to shift my weight; it didn't take long to adopt to this method.
This was a quite the sweat maker!!  Wow, it's all about stamina, and pacing of this wod.

MISC:

WOD's done, get recovery drink ready and switching shirt so I feel somewhat fresh for my class #3.  Some call this an addictions, doing so many classes in a day.  Other call it punishment!  For me today, it's going to be a bit of both.

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.

7 Round NOT FOR TIME:

[if doing the sweat/tech]

 SCALE - 3 String ring Dips 3 Strict Pull-ups

 SCALE - 3 Dumbbell seated Strict Press @ Challenging weight

[if doing Rx'd]

 3 Muscle ups

 5 Strict Handstand Pushups

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

Hashtags for the day:  #rebuild #tobefitby50