2011-03-09 Wednesday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Jerk 3@70% 3@80% Max Reps @90%
Instead of doing the prescribed sets, played around with 135# jerks. I needed some work on my form. I definitely improved my form and am now jumping the weight up and catching with straight arms instead of pressing at the end. On my split, I need to bend my back knee more. It is too straight. Chandra also mentioned pushing my head forwards to help alignment.
Michelle has impeccable form on jerks. Watching her several times helped me.

WOD:
21-15-9
Wallballs
Box Jumps

Results
5:12 with 20# ball and doing 2fers, 24 inch box.
A 2fer wallball is an extra squat while the ball is in the air.

I smoked through the the first 21 wallball 2fers. The first box jump made my quads scream...my legs were burning by this point. This workout was tough, the 2fers were great (in a suck sort of way) and added additional challenge to the workout. The 10 100m sprints at 5am also took their toll. But that is what I wanted.