Crossfit Armoury - May 4, 2018: 3 RM Back Squats; WOD: 21-15-9 Front Squats, Pull-ups, Back Squats, HSPU
 |
| "May the 4th be with you!!" Friday; May 4, 2018 @ Crossfit Armoury - West |
Crossfit Coach: Aiden Poole
Thoughts:
It's not often that I every get coach by Aiden. Let's just say, that I should had gone and bought a lottery ticket. It's always a great honor to learn from him. Aiden is the programmer for all the Armoury workouts. Some of them are just plain crazy, and other both crazy and brutal. But all of them have a sound premise and you can see the progress each week. Our programming here at Armoury are sound. When you look at it during the week, it looks random like most programming. But if you look thru the 4 to 6 weeks the program runs; you can see the progress one will make. Aiden usually asks the members what they would like for the upcoming weeks, usually a week prior to the switch and he just does that!
And it's not often that I attend a lunch class during the week. I had some time off coming to me and wanted to take advantage of it. Plus I had plans this evening, so.... come to noon class.
Warm-up:
Coach explained the difference between a High and Low Bar back squat. Then we were given a light rubber band to do 15 Air squats, 15 air squats with arms interlocked behind your head; followed by 15 Air squats with finger interlocked overhead. All while the rubber band is wrapped around your knees!
Coach explained the difference between a High and Low Bar back squat. Then we were given a light rubber band to do 15 Air squats, 15 air squats with arms interlocked behind your head; followed by 15 Air squats with finger interlocked overhead. All while the rubber band is wrapped around your knees!
Strength:
We were to build up to our 3 RM back squat. So, normally; this is where I usually keep at least 10% of my mojo "energy", hold back some for the WOD. Instead; today, I decided I would and give it all I got. After all, it's called 3 Rep Max for a reason! Managed to hit a new 3 RM of 265 lb. This is pretty good as my HEAVY is about 255 lb. Looking back at my spreadsheet, hard to believe my old 1 RM @ 265 was back in April 2014. I guess I'm making progress.
Utilizing this new 3 RM, we were to take 91% of it and then use it as the weight to do 3 Reps every 3 minutes for 3 rounds. That works out to 240 lb.
We were to build up to our 3 RM back squat. So, normally; this is where I usually keep at least 10% of my mojo "energy", hold back some for the WOD. Instead; today, I decided I would and give it all I got. After all, it's called 3 Rep Max for a reason! Managed to hit a new 3 RM of 265 lb. This is pretty good as my HEAVY is about 255 lb. Looking back at my spreadsheet, hard to believe my old 1 RM @ 265 was back in April 2014. I guess I'm making progress.
Utilizing this new 3 RM, we were to take 91% of it and then use it as the weight to do 3 Reps every 3 minutes for 3 rounds. That works out to 240 lb.
WOD Warm-up:
Coach gave us a demo for each of the movements, and then had us perform 10 reps for each of the movements as described in the programming. We loaded the weight for the WOD.
Coach gave us a demo for each of the movements, and then had us perform 10 reps for each of the movements as described in the programming. We loaded the weight for the WOD.
WOD:
One thing that coach did say is that if we are doing that particular rep scheme; we are to finish the entire workout at that rep scheme, even if the time runs out. Ie. If you made it to rep scheme 15 and you just finish the pull-ups; you have to finish the remaining movements of 15 reps for the back squats and Handstand push-ups. Lovely!!
One thing that coach did say is that if we are doing that particular rep scheme; we are to finish the entire workout at that rep scheme, even if the time runs out. Ie. If you made it to rep scheme 15 and you just finish the pull-ups; you have to finish the remaining movements of 15 reps for the back squats and Handstand push-ups. Lovely!!
I scaled my workout (pull-ups and Handstand Pushups, used lighter weight for both back squat and front squat); and luckily that I only had 12 more DB Push Press to finish when the 12 minute time cap was hit.
All I can say about this workout was, it was just plain gross, brutal, life sucking! My legs were so wobbly afterwards. I was a wreck for the rest of the day. I suspect that reason was I didn't hold back on the 3 RM and I really felt it in my legs.
The sad thing is, I think this would be a great workout to try again in the far future.
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.
10 Minutes AMRAP:
[if doing the sweat/tech]
50' KB OH Walk
50' KB OH Walk (53/35)
5 Windmills (Opposite hand touches ground by shift at the hip)
[if doing Competition]
[if doing Competition]
50' KB OH Walk (70/53)
5 Windmills
Remember to stay consistent in your training and tackle one WOD at a time!!
Hashtags for the day: #rebuild #tobefitby50
Comments
Post a Comment