Crossfit Armoury - May 24, 2018: Strict Chest to Bar, Bench Press; WOD: Double Grace

Thursday; May 24, 2018 @ Crossfit Armoury - West

Thursday; May 24, 2018 @ Crossfit Armoury - South

Crossfit Coach:  Stacey Head

Thoughts:

I've been thinking of this workout all day, since I looked at the programming last night.   I've never done Double Grace, let alone - Grace.   I've talked to a few people including Shannon who tells me that she's done Grace and it's like a sprint.  She can under 5 minute with that one. Wow!!   I've read and watch some videos on the internet to see if that would give me some pointers.   I had a plan of doing a lift every 15 seconds, but with a time cap of 14 minutes.  That would leave me short by 4 reps if I had followed the plan.   
Coach Stacey had told me that most people in prior classes just did singles.  And not waste the energy following the bar down.  Hmm, will have to see how that strategy goes.

Warm-up:

Coach had us do 2 sets of the following:  Using a rubber (purple) band and pull the band outward as you do your overhead squats (15 reps).  Then hopping up onto a bar, we were to do 10 scap pull-ups.   This was followed by 10 "perfect" beat swings.   Something I'm familiar with, after taking the gymnastics class offered here.  next was 10 Kipping or butterfly pull-ups.  Can't do those and I just try to follow thru the movements.  I didn't see the scaled version of this, which was 10 Ring rows.  

Strength:

Coach gave an explanation of the Bench press and as well as what we could to scale the Strict Chest to Bar.  Programming states Toe Assisted Pull-ups; which I viewed the Instagram link.   However, Coach Stacey suggested that I do inverted pull-up on a bar, the same bar where my weight for the bench press was on.  Just pulling against the rig, and adjust where I was going to pull from.  The closer the legs/feet to the bar, the easier it will be.  I tried it, and if I full extend my legs; the pull to bar with the chest was harder.   
As for the bench press, I used 135 lb.  I guess I should had use 158 lb for a true 75% of 1 REP max; instead of my 64% with this weight.
The workout called for a Superset.  We would do 6 sets of the movement, wit a 2 minute in between.  We were on our own and went at our own pace.
There were 7 strict chest to bar, or my modification as stated by the coach.  This was followed by 5 reps @135 lb and then followed by a mandatory 2 minute from the time I had finished.
This would be repeated for 6 sets total.

WOD Warm-up:

Coach explained to us how we should do the Clean and Jerk (Push).  But with most of us; who's done some olympic lifting or has done these type of movement; it shouldn't be an issue.  Agains, she did mentioned that the other classes were doing singles.  Not wasting energy and following the weight down.   I practice a few Clean and Jerk (push) and found the weight was okay.   I wore my knee sleeves and lifters.  I really contemplating if I should had worn lifters or not.  
I've always been told that there is no need to wear lifters if your knee is not bending more than 90 degrees.   I opted to wear it as it gave me a more stable platform.  And my Metcon DSX Flynits has a bit more give when doing heavier weights.  I also used my knee sleeves.
It was also suggested to use the army men as a way to keep count on how many you did, unless you're a good tracker of reps in your head.  I grabbed 6 of them, each representing 10.   This would also allow me to get a few more seconds of rest and have a drink of water. (hindsight:  this may not had been a good idea for time).
Also, prior to the start of the WOD; Coach asked if we had every done Double Grace or Grace.   I've never done either, so this will be interesting.

WOD:

Double Grace, a variation of the popular Crossfit "Girl" WOD, Grace.    The original requires 30 repetition of the clean and jerk at 135 lb / 95 lb

Double Grace is 60 Clean and Jerk @ 135 lb / 95 lb

We had a time cap of 14 minutes to complete this.

Started off with singles and was able to push thru 10 reps in a very short time.  The next 10 were not as efficient, nor as fast.   I suspect that were were some issues with my technique with the clean to the shoulder and then using that energy with bent knees to push jerk it above my head.    Yes, this is where my over analytical brain is kicking in!

Next, I was breaking up the sets in 5 reps, and eventually fell into a steady pace of 3 reps and taking a bit longer break.  It was more of catching my breath than anything.   Obviously, I'm not doing something correct.

I'm not happy with my completed time, as it was left me with only 14 seconds before the time cap hit.   This was also one of my first Rx workouts that I've done in a very long time.  But still, it should had been better.

Time complete: 13 minute and 46 seconds for Double Grace  - Rx'd

I think I will re-test this workout next week and video tape my entire workout.  I will then ask for some assistance on my form, and technique.   The only way to get better is ask for help, and making the correct changes!

Misc:
Had signed up for gymnastic class after the crossfit class.  Unfortunately, our gymnastic coach is down in California watching our regional athletes representing Crossfit Armoury - Canada West.   So, this morning; he had posted the workout for us and if we wanted to work on it alone.

A bunch of us got together after the class... more on this in the next blog entry....

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.

 Run 600 meters
 Rest 2 Minutes
 Run 400 meters
 Rest 2 Minutes
 Sprint 200 meteres
 Rest 3 Minutes.  Repeat if you have time

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

Hashtags for the day:  #rebuild #tobefitby50