Crossfit Armoury - May 19, 2018: Tuck Jumps, Burpees; WOD - Weighted Situps, Wallballs, Deadlifts, Power Cleans, Ring Muscle Ups

Saturday; May 19, 2018 @ Crossfit Armoury - West

Crossfit Coach:  Mike Kan

Thoughts:

Initially when I read this WOD, I thought to myself; it has to be a partner WOD.  Otherwise, our programmer (Aiden) has a funny sense of humor and is programming for super heroes!

Warm-up:
Originally, I was thinking of rowing; but then remember what I promised myself.  So off with the group for a nice 400 meter run around the perimeter of the building.  Came in and did 10 burpees followed by 10 tump jumps.  I was joking to the coach that I (Asians) can't jump!  Honestly..  I'm like a stump, once planted.. these feet are not leaving the ground!

Conditioning:
While we were out making our run; Coach had time to set up all the Airbikes throughout the gym.  Equally space between so there is room for a person to do tuck jump and burpees. 

We started with 5 tuck jumps, followed by 5 burpees and then hopping onto the airbikes and peddle until our 1 minute was up.  We then would get a 2 minute rest.   Initially, it was not bad... but when you transition from the burpees to the air bike; you would get probably a good calorie or two in and then run out of steam.  So defeating.  And this would happen for the remaining two rounds.    It was like hitting a wall after once you hit 3 calories on the airbike.  
Round 1, I got 9 calories, round 2 was like 11 calories and of course; the last round I got 17 calories because I figure I will have some time to rest/die afterwards.

WOD Warm-up:

Coach demoed each of the movements and gave us suggestions on how we could scale the workout.  Lewis was my partner, and we decided to scale it a bit different than what was listed for the Sweat/Tech and the Rx.

We worked thru the reps as suggested by programming, setting up the weights accordingly for the dead lift, and for the clean.  We played with the idea of a heavy clean, but opted to go with 95 lb as the load will be high for this workout.  This will be a long workout and by the time we get to the cleans, the thought of 155 lb would be too great, let a lone 135 lb.   However, we did decide to do 135 lb for the dead lift.  We setup a box for the box dip and use rings for the ring rows.  As for the sit-ups; I opted to use a 15 lb plate overhead, and Lewis did them regularly without a plate.

WOD:

Initially, Lewis wanted to break the row into 500 meter chunks, but I had different ideas since I started.  I opted to do 1000 meter and then let Lewis do his; while this will give me some additional time to rest before starting with sit-ups.  We would try to do the an even split, for all the reps, and sometimes, we would do more or less reps than the other as we get tired.  It was a fair trade.  This would be how it was for all the movements.

We finished it with a time of 43 m and 50 sec.  

Misc:

Grabbed myself a recovery drink and chill for a bit before attending the Mobility class afterwards.

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.

Alternating EMOM 12 minutes
 5 HSPU         Scale -- Kick up to wall or attempt to/behind the neck strict press
 5 Pull-ups     Scale -- Toe assisted pull-ups

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

Hashtags for the day:  #rebuild #tobefitby50