2011-03-04 Friday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Deadlift 5@65% 5@75% Max Reps @85%
5 @ 240
5 @ 275
3 @ 310

I need to work on making sure my hips don't come up without my chest moving up at the same time.

WOD:
“Nancy”
5 Rounds for time
400M Run
15 Overhead Squats 95#

Results
15:15 Rx
Recorded in garmin connect.

Overhead squats rocked my world. I have said this in the past, but I need to repeat it until I get it through my thick skull, "once in the groove on overhead squats, DON'T PUT THE STINKING BAR DOWN". I had a similar experience trying to get the very last rep done as I did the last overhead squat wod. It took me 3 attempts to get the last rep. The 400m runs were hard. My legs felt very heavy and my quads were on fire after the ohs. I can push myself more on nancy next time. I slacked a little on the runs because I was thinking about the ohs.

Nancy was yesterday's workout but I really wanted to take a shot at her. Elizabeth was today and I want to make sure and get her in sometime soon. I think the girls are a good baseline and want to make sure and work them when I can.