Crossfit Armoury - May 28, 2018: 1 RM Strict Press; WOD - Run, Row, Air bike w Power Cleans, Front Squats, Push Jerks

Monday; May 28, 2018 @ Crossfit Armoury - West

Crossfit Coach:  Stacey Head

Thoughts:
Started my 3rd day of training in a row.  Will see how this week goes.  Seemingly, I'm beginning to add more workouts consecutively than before.   And most of the training is minimum two hours.   Trying to maintain that same load of 2 hours of training so once my Olympic lifting program starts.  It won't be a complete shock to the system.  Of course, all this just adds to me being in the gym more than I have been before. 

Wife seems fine that I'm gone for more hours than before. One of the coach tells me that it's a good habit/addiction to have.    Worried that it'll eventually catch up to me..  The thought of training 2.5 hours now doesn't faze me.   Too much?  Will plan a recovery day this week.

Warm-up:

The 6 pm class a bit earlier and the 5 pm was still in finishing their WOD.  Coach Meaghan mentioned that it would be probably best if the class does a group 400 meter jog around the building.  Yeah, more running!!   After coming back from the 400 meter jog; the 5 pm had just finished their workout and was putting away the equipment.
Coach Stacey told us to grab a empty barbell and setup against the rig with the J-Cups, and also to gather around as she explain what was needed.
We were to perform 10 empty bar bell strict press.

Strength:
First part was to build up to our 1 RM Strict Press.  I managed to tie my previous PR of 165 lb.   Thanks to Trevor for counting my weight as I miscounted what I had on the barbell.  I, for whatever reason thought I only had 130 lb.   After realizing the correct weight, I grabbed myself my belt and attempted to do the strict press at 170 lb.   Hindsight, I should had tried with only adding 2 lb instead of 5 lb.  Next time, keep the ego at bay and don't forget that strict press is one of the hardest movement to increase weight.

Part two of strength; was to take the 10% of the above 1 RM Strict Press and perform 2 reps for 5 rounds.  That worked out to be (rounded up) 150 lb.

Unfortunately, I used up too much of my time to achieve my 1 RM and only had 5 minutes to do the above.   Needless to say, I didn't get it finished nor started.  By the time I loaded (decrease the weight on my bar) the weight, time was up.  

WOD Warm-up:
Coach explained each of the movement and what was expected for each of the section.  She also advised us to get a rower and an airbike.  Set it up and load up the barbell.  She advise us to to use a weight that we can do fast but challenging.   We will only have 5 minutes to complete all the work for each section.

WOD:
This wod is broken into three sections, each with a 2 minute rest between.  However, we only have 5 minutes to complete each section and the number of reps will decrease by 3 reps at each section.  
The first section requires you to run 400 meters and then come in and perform 12 reps of Power Cleans, Front Squats and Push Jerks.
Second section will require you to row 500 meters and then perform 9 reps of Power Cleans, Front Squats and Push Jerks.  But you will have to increase your weight on the barbell.
The third and last section will require you to peddle 1 KM (0.6 MILES) on the Assault Airbike, and then perform 6 reps of Power Cleans, Front Squats and Push Jerks.  And yes, you have to increase the weight again on the barbell.

I didn't do too well on the first section, as I was the last person to come in from the 400 meter run.   I only managed to complete 27 reps out of the 36 reps expected within the 5 minutes.  I gotta work on that cardio!

Section two was a bit better as I was able to finish it.   Time was close, still took 4 minutes and 38 seconds to complete.

Section three was a surprise for me, even with increasing the weight.  I actually finish this with 3 minutes and 33 seconds.   

Coach came by and mentioned that I should had added more weight.  Perhaps... or I just wanted to finish it fast.   Either way, the WOD was done and my body was tired!

Misc:
Put away some of the plates, and moved the existing plates on the barbell (125 lb) and carried it over to the other side of the rig; where Olympic lifting was going to start.  Yup, off to another class (back to back).   Made my recovery drink and changed shirts.  I now carry 3 shirts in my bag; because I'm that guy that just sweats a lot!

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.

 2x if you can
  Row 40 calories
   REST 4 minutes
  Row 30 calories
   REST 3 minutes
  Row 20 calories
   REST 2 minutes
  Row 10 calories
   REST 1 Minute

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

Hashtags for the day:  #rebuild #tobefitby50