Crossfit Armoury - May 9, 2018: Bench Press, Weighted Strict Pull-ups; WOD - Calories on Rower, Double Unders

Wednesday; May 9, 2018 @ Crossfit Armoury - West

Crossfit Coach:  Mike Kan

Thoughts:
So, another round of 2 hour training.  I'll follow up this class with the Olympic lifting class at 7 PM.   It's not often we get to do Bench Press.  Very rare, so it's interesting when it's programmed.  Honestly, the only time I do bench press is when I'm away at a resort on a holiday.  Yah, I workout when I'm on holidays.  I'm one of those guys.  Guilty!  Or when I'm visiting friends who want to bench press because it's what they do best.   /shrug
And since I can do Strict pull-ups, I had to use a rubber band to do the Banded Strict Pull-ups.  More on that later..

Warm-up:
We started with the Fish game on the rower.  I always find this to be so fun, not to be eaten by the big fish.   Yah, I know; doesn't take much to entertain me.   <lol>   
For those who didn't get a rower, they had to do some scap pull-ups, beat sings, kipping pull-ups, and push-ups.

Strength:

Coach demoed how to do the bench press, informing most people about keeping the elbow tight; similar to a push-up.  Cue the butt on the bench and feet planted on the ground.  Suggested to some to use some weights if you are having issues reaching the ground with your feet.   

We loaded up the weight on the barbell until we were comfortable.  Also, grabbed a few heavy bands to use for the Banded strict pull-ups.   Of course, I grabbed a band that was too heavy (high resistant) and I couldn't even bring it down far enough without help to stick my foot on.  So embarrassing, that I had to go and get some other bands (lighter color and less resistance).  Still.. damn long legs... I had to ask for help from my training partner who was near by.  Thanks Shannon!  I was having some flashback about it slipping and then canning myself in the process.  Yup, happen a few years ago.   :(

It was mentioned to me later, like after this workout by one of my friends, that I should just use a bench and then step down on the band.   Well, duh!!!  Why didn't I think of that.  Next time.  And again, I don't usually use bands for strict pull-ups.  We scale it differently.  

Weight I used for the bench press was 125 lb, first set of 10 bench press, followed by 10 banded strict pull-ups.   

Honestly, it got more challenging as we got closer to the end.  More so with the banded strict pull-ups.  

WOD Warm-up:
Coach demoed the rowing and as well as double unders.  Well, those who didn't have double unders; were to attempt for 1 minute double unders. (that would be me).  

WOD:
The description for the WOD is probably not best explained.  We have 3 minutes on the clock and we are to do 25 calorie row, with a 100 double under or 1 minute of Double Under attempt (which is where I fall under), with whatever time is left of the 3 minutes; we are to row as many calories as possible.  That value is what you record for the score!  We would repeat this for 4 rounds in total.   My score was 63 calories.

MISC:
Spent a few minutes to recover and then drag my ass to Olympic lifting.  I need to maintain my load on the system, training for at least two hours so when I *resume* olympic lifting with O.P.F.; it wont' be a complete shock!

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.

For 5 minutes (continuous work)
- 12 seconds of ring rows (WORK HARD)
- 48 seconds of Dowel or Barbell Ben over rows (THIS is MEANT TO BE VERY, VERY SLOW) recovery pace
- have a dowel close if you choose the barbell.  This gets spicy.

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

Hashtags for the day:  #rebuild #tobefitby50