2010-12-02 Thursday Crossfit LS

5:30am workout
Skill
Muscle up work
I did 4 consecutive muscle ups on the rings. Felt pretty good. I failed on the 5th. Chandra said I could really pump through these if I learn to kip them.

WOD
AMRAP 12:00
1 snatch @70-80%
20 sec hand stand hold
20 sec L-sit
15 push ups

Results
4 rounds plus L-sit. 95# snatches. Used wall for support on hand stand holds after round 1. Staring in round 3, I did push ups on my knees. My L-sits were on rings (as Rx) and were not really L's at 90 degrees...more like 135 degree L.

My snatches suck (and that is being lenient). I definitely do not sink under the bar. Chandra said this is a very technical move and can take a while to learn properly. I think I am scared to pull under the bar and really land in a deep over head squat position. I am not confident with over head squats or my balance in that position. Push ups got hard really quickly. The combination with the other exercises really tired my shoulders/chest quickly. My chest is not that strong to begin with and so this really roached it quickly.

My hamstrings and quads were sore all day yesterday and this morning as well. Today, about 35 minutes after the workout I noticed that my biceps were sore. This must be from yesterday's skin the cats and not from Tuesday's Thompson rope climbs. If the soreness was from Tuesday I should have felt sore yesterday and I did not. I did not think skin the cats would have made my biceps so sore.