Crossfit Armoury - May 17, 2018: Snatch Grip Push Press, Pause OHS; WOD - Box Jump Over, OH Walking Lunge, KB Swings

Thursday; May 17, 2018 @ Crossfit Armoury - West

Crossfit Coach:  Mike Kan

Thoughts:

Came in a bit early and watch the fairly large 5 pm class (17) working thru their WOD.  I wanted to get in a bit earlier to do some stretching as we had some running to do.  Plus, I need to do some rolling out of my glutes.

Warm-up:
The warm-up wasn't quite what I though or how I initially read it.  Not sure where my brain was, but it involve a quick run for 200 meter and then back into the rig where we would perform  5 reps of the three movements with an empty barbell.  Of course, I would have pick the rig farthest from the bay doors!   Not sure what happened today, but I was able to maintain pace with the faster group.  We had to do this for three rounds.   I guess I have to thank all the oly and past coaches for enforcing me to do empty barbell Overhead Squats for warm-ups.  

Strength:

Partner up with Shawn again from last Saturday partner WOD.  Seems to be a good fit as coach asked us to pick someone of similar height.   This way we would have to adjust the rack/rig much.   Although, in the end; Shawn had to use another rack as his weight for the movement was limited due to some previous injury.  And I would be ramping up my weight.  Initially, our starting weight was 75 lb.   But I eventually increase my weight until it hit 125 lb.  You can thank Shannon for that....   she kept increase her weight, attempting to be discreet about it and I vaguely remember some comment thrown at me about my weights.  Yah, there goes my ego..    The 3 second pause was counted out by our partner.  And doing this weight with Nike Metcons DSX instead of Olympic lifting shoes was a win for me.  Normally, I wouldn't be as stable w/o them.  I guess one never knows until you try.

WOD Warm-up:
Coach demoed each of the movement and gave suggested the scale versions of each.  I used a 25 lb plate for my overhead walking lunge, but use the Rx weight for the Kettlebell Swing, 53 lb and would swing it above the head.  Box Jump overs for me would be Step up and over.

WOD:

As usual, anything that starts off with a small number would eventually catch up to you.  The challenging part for me wasn't the Step up and over, but it was the walking lunge.  If it wasn't the challenge of keeping the arms fully lock out with the plate overhead, it would be the actual lunge.   We were running out of space and I would do 5 to 6 steps in one direction and then return in the opposite direction.  I just took smaller steps while lunging.  
I was able to hit a score of 178 reps, which is completing all 15 rep of each movement, and followed by completing my 18 reps of the Step Up and over + 10 reps of the Overhead Walking lunge with plate.

Misc:

Resuming my doubling up of classes.  Proceeded to go directly from this class to Gymnastics.
Gymnastic is an one hour program which really taxes your core and grip strength.

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.

Kettlebell turkish getup 5 sets of 2 per arm
 Between every set, 100 feet bottoms up witer walk (50 each arm)

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

Hashtags for the day:  #rebuild #tobefitby50