2010-11-24 Wednesday Crossfit LS

workout time 5:30am

Skill
Press 5/75, 5/95, 5/95

WOD
For time:
12-9-7
  shoulder 95 lbs keg
  dead lift 185 lbs

Results
6:35

My calves and abdomen are more sore today than yesterday. Calf soreness is from yesterday's box jumps and 200m runs. Abs are sore from Monday.
Gym was packed today.
I can go up in weight on dead lift by at least 20 lbs for a similar effort workout.
Shouldering the keg was tiresome. I dead lifted it and then did a semi pop with the hips and used my right leg to drive the keg up, finished with arms and a little drop of my shoulder to get under it. I think there is a better way. After getting the keg close to a dead lift position, I should pop the hips and drop under the keg, using my stronger legs to bring the weight to a stand. I should practice that movement with a lighter weighted keg to see if it is a better movement.
My lower back along with my hamstrings are tired.

UPDATE: Chandra said if my lower back and hamstrings are sore, then I am probably doing the dead lifts correctly. This lines up pretty well with where I felt tired after the workout.