Crossfit Armoury - May 17, 2018: Gymnastics

Thursday; May 17, 2018 @ Crossfit Armoury - West

Gymnastic Coach:  Kyle Samson

Thoughts:
No rambling on this... 

Warm-up:

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

Drills:
4 Rounds for Quality:
STRICT CHIN UP, 2 second Down [2-5]
 - REST 10 seconds -
HEAD STAND HOLD [30 seconds]
 - REST 10 seconds -
HANDSTAND HOLD [30 seconds]
 - REST  1 minute -

All the movements that I can do, so these 4 rounds were fairly straight forward. Chin-ups, I would try to do more than 1 and then gradually let myself come down (think negative).  Headstand hold, I can now do them for 30 seconds, and handstand hold against the wall, are getting close to 30 seconds.

20 Minute EMOM 

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

Minute 2:  Support Hold [20 - 30 seconds]

Minute 3:  Toe to Bar [5 - 15]

Minute 4:  Hollow Rock [20 - 30 seconds]
Minute 5:  Frog Stand [20 - 30 seconds]

Still scaling my movements.  L-hold from bar is still L-hold (knees raise and above parallel) from bar.   Toes to Bar, is still working on the beat swing which I fully understand how it feels and just need to practice.  Hollow rock, I'm finding I'm engaging my core more, as I rock and ensuring that I end up rocking onto my shoulders.  The Frog Stand was new and was kinda awkward.  Coach wanted us to put our knees on the back of arm, slight above the elbow, and not on the outside of the elbow.  I found that when I crotch over with my hands on the floor; it was easier to put my knees on the outside of my elbows and then balance my body in that position.  However, that wasn't the correct posture/position.  I couldn't hold that position for long, maybe 2 seconds before tipping over.  At the later rounds, I found myself catching myself and almost face planting!!  Yes, it made for some great laughs. 

Frog Stand
<source:  https://www.gymnasticbodies.com/frog-stand-mastery-3-simple-moves-get/>

Misc:

Once finishing the gymnastic class, I took about 10 minutes for recovery.  I was getting that restless feeling again.  I started to pace a bit and then ask around to see if anyone wanted to go for another 400 meter walk (around the building) with a 70 lb sack.  I spent about 5 minutes looking for it, and it was over with the Regionals athletes (they are training for next week competitions representing Crossfit Armoury - Canada West).  

That 70 lb sack

If there were any doubt how heavy/light this thing weight.

Not sure why I didn't see that tag the first time I used it.
I had doubt that this was 70 lb

After checking with the coach to see if they were using it; and no one was; I grabbed and draped it on my upper back/lower shoulders.   Peter, one of the guys in my class said he would join me.   And off we went for 400 meters, and after one lap around the building; we decided to do another round.  So 800 meters in total carrying the 70 lb sack on our back. 

Still feeling restless, Peter went and join Matt with some deadlifts.  I went and put on my knee sleeves, lifters and did some Squat Snatches.  It felt good, and I decided to try to hit my 86% of my 1 RM Snatch.    I couldn't and had to settle for 83% of my 1 RM snatch.    Shoulders are tired after gymnastics.   Plus, it's already been 2.5 hours at the box.  Time to go home..