2010-11-22 Monday Crossfit LS

Skill
Back Squat
5/185
5/185
5/185
5/185
I need to focus on keeping knees out. I also need to keep my chin down. I will need to consciously think about this because I was taught look to the ceiling. I could go up in weight but I wonder if my form needs work before going up.

WOD
For time:
50 wall ball / ab mat situps (throw ball on wall at top of situp, catch and return overhead to ground)
40 OHS w/bar
30 push ups
20 pull ups

Results
9:15 Rx.

OHS squats were not so pretty. I definitely need some work on these. Once I got in a groove I pumped out 15 at a time. But, trying to get in the groove, I made some pretty bad attempts at an OHS. My arms were really tired and I had a hard time holding up the bar. In conjunction with some poor form, that made for some ugly looking OHS (including one where the bar hit my head...yup, that bad).
I need to learn to kip. This will increase the efficiency of my pull ups and allow me to get quicker times. I managed to do a set of 8 pull ups and then I was hitting sets of 3 or 2 to finish out.
I did wear my new shoes, no problems here.