2010-11-18 Thursday Crossfit LS

5:30am workout
Skill
muscle up skills
I completed 4 muscle ups today. I could do more. This is the first time I have attempted a muscle up. I am pleased with my first attempts. I had to muscle through the motion. I can be much for efficient. I need to focus on pulling up to my lower chest (kind of like a ring row) and then really throwing my head forward. This should allow for less muscling through the transition and give me the opportunity for more work capacity.

WOD
5 rounds for time
  1 snatch @ 90%
  5 double burpees
  1 rope climb

Results
Rx 7:05 with 95 lb snatch.
Recorded in garmin connect.
Heart rate avg 187, max 196. This is good, I think. These workouts are intended to be intense

My snatches are horrible. I need lots of work on my form. Chandra said I am pulling to much, that I need to be snatching by dropping under the weight and overhead squatting it up. I think I need to work on getting comfortable with overhead squats with weight. Drilling drop to squat would be good.
Rope climbs...gotta love rope burn on inside of left thigh and outside of right ankle. Flashbacks to college wrestling (at least 2 rope climbs every practice day).
Talked with Chandra about frequency. Its ok to go 5 days a week but I really need to pay attention to my body. I need to be careful that I am not broken down so much that it interferes with learning skill/technique or compromises safety.
I was still extremely sore today, especially in my lats, tri, pec areas. Weekend rest will be good. I need to make sure I am sleeping enough and getting enough water.