Crossfit Armoury - May 31, 2018: Power Clean, Thrusters, Push Jerk; WOD - For Time: Power Snatch, Rope Climb

Thursday; May 31, 2018 @ Crossfit Armoury - WEST

Crossfit Coach:   Jason Roncesvalles

Warm-up:

Coach had us do the warm-up with an empty barbell, 5 reps each and for 2 rounds.

Strength:

Coach suggested that we start at a light weight and increase with larger amount in the first few sets and then settle into lighter increase later.  Once you hit your max, you can just work on technique with that max weight.   I ended up hitting 135 lb for my last set of weight.  Limiting factor would be the two thrusters.  But, in hindsight; I probably should had increased it a bit more dramatically initially and would had ended up with a higher weight (145 or 150 lb).

WOD Warm-up:

It was mentioned that we could do Ground to Standing x2 if we were scaling it.  Or we could do attempts on the Rope Climb; this would contribute to the count.   I opted to go this method, so it would save me the extra rep of Ground to Standing.    We all setup with the desired weight or dumb bell weight for those who were scaling, and did a few reps with it to see if it was comfortable.

WOD:

I opted to modify/scale the Rx and use a lighter weight for the Power Snatch (105 lb) and tried the attempts to rope climb.  Hindsight, for a better workout and working on my skill; I should had did the Ground to Standing setup for the rope climbing process.  Lesson learned as it felt I had cheated myself with the rope climb attempts. (*guess what else I'll be working on from here going forward).

Misc:
And as usual, following my two hour training load.  Off to Gymnastic for the next hour.  I'm doing my best to taking in as much of the gymnastic training as possible for the balance of this month and next.  Starting July 1st, they are terminating all speciality courses.  That includes both the Gymnastics and Olympic lifting classes.   I have my opinions on this change.  While I do understand the business reason for the change, but... (that'll be another post)

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 Every minute on the m inute:
  8 Dumbell Overhead Squats

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

Hashtags for the day:  #rebuild #tobefitby50