Crossfit Armoury - May 15, 2018: Thrusters, C2B; WOD - Run, C&J, Run, Snatch, Run, Thrusters

Tuesday; May 15, 2018 @ Crossfit Armoury - West

Crossfit Coach:  Stacey Head

Thoughts:

Been slightly dreading today's workout, not because of the running. But the heat the last two days has been pretty bad, and then intention of running at the last class of the day was to offset the heat.  And well, I covered myself with some bug spray as now the pesky mosquitoes are coming out.  I guess another reason to keep moving.  I suck at cardio, I've been attacking as much of the running WOD as much as possible, heading out with groups for weekend runs.  Still not seeing the progress that I should be at.  

Warm-up:

Coach demo each of the movements and had each of us perform 5 reps with an empty barbell.

Strength:

A nice 10 minute EMOM performing 3 Thrusters followed by 3 Chest to bar.  Scaled version of the Chest to bar was pull-up on the an empty barbell mounted at hip height.

Surprisingly, this EMOM seemed to have sapped a lot of my energy.  It could be the heat that is taking a toll on my system.  I wasn't even using a heavy weight for my thrusters.

WOD Warm-up:

Coach explained in detail and demo each of the strength movements we would be doing in the WOD.

WOD:

Everyone loves running, especially crossfitters.  Even those who lifts just loves running.   I'm lying..  I hate it, but I've promised myself that I would work on my weakness.  This is one of my many weakness and I need to bump up my cardio.

We started off with a 1 miles (1600 meter run).   However, as coach mentioned that when we return from our initial 800 meter lap; and if we are over 5 minutes; we are to take a different route.  That route will be 400 meter instead, which is the perimeter of the building..   

The map for the running portion of the WOD

That was what happen to me, as my time was about 5 minutes for a 800 meter (yes, I'm very disappointed in myself - <fatty>).

The intention was to allow everyone to at least get a chance to attempt to lift during the strength portion of the WOD.

Each of us received a 3 minute REST before starting the next run.  This was repeated for each of the different strength movement.  Clean and Jerk was the first one, second one was Snatch and that was followed by Thrusters!

I used Rx weight, but couldn't report the workout as Rx as my running was that slow that it was done at 400 meters.  And to give you an idea how slow; almost all three runs gave me just 90 seconds to lift.

More cardio...  the struggle is real....

MISC:

Running for me has suck all this year!  Here I thought I was making progress, and today's WOD was a swift karate kick to the nuts, mid-section and to the face! Did it expose my flawed thoughts on what I've been doing to overcome my weakness?   Who am I fooling with all these running with the group!?!    Even at my pace, because that's just my pace; I'm always left so far behind.  I guess it serves a big wake up call!  

After taking some time to recover,  I decided to get moving.  I opted instead of wallowing in my frustration and took this 70 lb sack and went for a walk with it across my back shoulder.   

Jordan, who decided to join me and was also using a similar loaded bag thought this was a better way to cool off.  There were NO running, just a walk around the building - 400 meters.  It eventually got to me, the weight and I had to shift it from the back of my shoulder to one side and then to the other at about the 300 meter point.   <call it my way to punish myself for failure>

I had originally wanted to do KB Farmer Carry; but decided to mix it up a bit for tonight.  

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.

4 rounds NOT FOR TIME

 10 Back Extension

 20 Hollow Rocks

 30 Banded triceps pushdowns

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

Hashtags for the day:  #rebuild #tobefitby50