Crossfit Armoury - May 5, 2018: 5 Rnds - Run, Thrusters, Airbikes

Saturday; May 5, 2018 @ Crossfit Armoury - West

Crossfit Coach:  Jason Roncesvalles  

Thoughts:
So most of you know that this year (specifically since the weather got nicer); I've been focusing on more running.  Why, well; I suck at cardio and I made a promise to myself this year to work on things that I suck at - Gymanstics, Cardio (running/jogging).  Taking a page out of Olympic lifting, where I dump the last 8 months on it solely; and saw huge improvements.  I'm applying the same thing here.  I may not be as fast as others, but I'm determine to make progress. I'll be attempting to hit as much as the WODs that have running as possible.

Warm-up:
Coach demoed each of the movements and had the class performed them for an AMRAP within 1 minute.  The one are I hated was the Single Leg jump onto the plate.  I'm not clumsy, but definitely felt like it on this movement.  Surprisingly, my non dominate leg was better. So weird.

Strength:  n/a

WOD Warm-up:
Coach explained what happens with our arms when we run.  I can't remember what he said, Obviously; I wasn't listening.. again..    Probably pestering my gym partner, Shannon.  :o
We ran as a group for 400 meter which is the distance around the perimeter of the building.
Came in, loaded the weight of the empty barbell for the thrusters.  Tested it for 15 reps

WOD:
Time cap was 30 minutes.  Due to the number of people, two of us had to row.  I volunteer to row and the distance was 800 meter.  Again, running is not my best.  But I did managed to finish 4 rounds of this.  Obviously an area I will continue to work on.. the running which is actually slowing me down.

Misc:
After the class, went and did Mobility class.  This is the usual for Saturday, as long as I make it to the 9 am class.  Otherwise, it's the mobility class at 10 AM followed by the class at 11 AM.

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.

[all levels]1:45 on / 1:45 off for 14 minutes:
 Airbike

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

Hashtags for the day:  #rebuild #tobefitby50