Crossfit Armoury - May 10, 2018: Gymnastics

Thursday; May 10, 2018 @ Crossfit Armoury - West

Gymnastic Coach:  Kyle Samson

Thoughts:
Blah blah, workout #3, blah blah..blah.     that's where my mind is right now.  I feel like I'm in auto pilot for some of the workout, but once I got pass the warm-up and recovered from the Crossfit class prior.   I took the class more serious.

Warm-up:

Since I was late to the class, changing shirts and getting my recovery cocktail.  Peter, one of my friends had grabbed a wooden dowel and a 5 lb plate for me.   I came to warm-up a bit later, and hid further back from he class.  I'm was still sweating as my body was trying to cool me down.  And it was tad bit hot in the box, even with the three bay doors open.  Just not enough air to cool the place down.

Warm-up consisted of Wrists stretches, rotations with plate (think windmill) forward and backward slowly both arms, using the wooden dowel to do pass-thrus, and then extensions.

Drills:
4 Rounds for Quality:
HEADSTAND HOLD [30 seconds]
 - REST 10 seconds -
HOLLOW ROCKS [30 seconds]
 - REST 10 seconds -
HANDSTAND HOLD [30 seconds]
 - REST 10 seconds -
CHIN UPS [2 - 7]
 - REST  1 minute -

All the movements that I can do, so these 4 rounds were fairly straight forward.  Chin-ups, I really couldn't do more than 1 and left it at that.  I just need to build up to it, maybe on a day when I haven't overtax my system.

16 Minute EMOM 

Minute 1:  L-Hold from Bar [15 to 20 seconds]

Minute 2:  Ring / Bar / Box Dip [2 - 5 Strict]

Minute 3:  Toe to Bar [5 - 10]

Minute 4:  Push Ups [3-10, every 30 seconds]

Still scaling my movements.  L-hold from bar is still L-hold (knees raise and above parallel) from bar.  I did box dip as two of the girls had setup two boxes to use.  Turns out the bulk of the classed used this setup unless they were able to do ring dips.  Toes to Bar, is still working on the beat swing which I fully understand how it feels and just need to practice.  Push-ups, initially failed to understand that there is was 2 sets.  Got called out by one of my classmate, Matt.   /sigh   Got with the program afterwards!

Misc:

So, after this class.  A large portion of the gymnastic class stuck around and worked on some additional work.   I could had left, but instead decided to work on my Beat Swings and a few other movements.   And once I was tired of the gymnastics, I opted to do some Kettlebell farmer carries.  

Picked up my 2x 70 lb KB and took them for a walk.  At the same time, trying to avoid some of my class mates who were busy working on their handstand walks.  It's early stages for some and they were all over the floor/mat.    Didn't matter, it gave me a better chance to work on my core strength; instead of just walking in a straight line with the farmer carry all the time!.

Personal Reflection:

In the end, it was time to leave.  Coach Jason was trying to usher me out...as I've already spent 3 hours and 45 minutes today at the box.   Not that it was too long but I should had gone home sooner to spend time with that special birthday person.  She was busy in a course so, it's kinda moot...  celebration for her will be tomorrow.

And as for my 'demons', where are they?  Still there...  just hiding in the shadows... waiting for another day to cloud my mind.