2011-02-23 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: DeLoad Press 5@40% 5@50% 5@60%
5 @ 55
5 @ 75
5 @ 85

WOD:
21-15-9 For Time
Overhead Squat (OHS) @ 55%
Double Unders

Results
3:58 with 75#

My lats are very sore from the pull ups yesterday.
I am please with improvement in my overhead squat.
Some previous OHS on 2010-12-31, 2010-12-17, 2010-11-22. There is definitely improvement. The highest weight I used for OHS previous to today was 45#. The workout on 2010-12-31 was just like this except pull ups instead of double unders. In that workout I said that next time I should use 20 more pounds. Today, I used 30 more.
My thoughts on OHS back on 2010-12-31 have not changed...once I get into a groove on OHS, I can pump them out.
Today, I pumped through the first 21 pretty well. On set 2, I set the bar down 3 times during the 15 reps. I had trouble finding my groove. On the last set of 9, I was going for all 9 at once. I was on the last rep and I hesitated. I lost good horizontal bar position, over compensated while squatting and lost the bar forwards. It took me 3 attempts to get the last OHS in. In the future, I need to remember to just pump through the OHS even if tired. Trying to find the groove again is more tiring and more painful than just finishing.
The extra shoulder stretching I have been doing is helping (thanks Carl and Chandra).  I feel more comfortable with OHS and think this will help with snatches. The flexibility (or at least the mobility for the OHS movement) is improving.

I need to get a good jump rope. I messed up 5 times on double unders. That is not good enough (wasn't the ropes fault, but a good right sized rope will help).