2010-11-30 Tuesday Crossfit LS

5:30am workout
WOD
"Thompson"
10 rounds for time
15ft rope climb (start from seated on ground)
95# back squat 29 reps
135# barbells farmer carry 10 meters

Results
25:57
full rope climbs, 45# back squat, 75# barbells farmer carry
This was a great workout. I made it through the rope climbs without much trouble. Squats got difficult but I should put more weight on next time. I think 75 would be a good next step. Weight was not a problem on the farmer carry. Balance was the hard part. Next time, I should chalk on the barbells where the front of my hand should go, so I can just pick them up and go. It was dark outside in the parking lot and a little difficult to see where the middle was. Or I can use barbells that have the center grip. That would be better. I can definitely go up in weight on the farmer carry. I should try 115# and see if I can hack that.

I talked to Chandra about over head squat form and snatches. Right before I reach the bottom of my squat, my body leans forward. I am able to keep the bar in a straight line. Flexibility is the key here. After every workout I should spend some time doing stretching squats with a kettle bell and really concentrate on pushing my knees out and my chest out. On snatches, the focus is on getting under the weight...dropping to the OHS position.