CrossFit Charlottesville
Deadlift 3-3-3
245-245-245
Maintained great positioning on this movement today. Lower back really seems to be progressing. Promised myself that, no matter how good I felt, I would keep the weight at 245# or below. Was able to get better hamstring engagement today, which is important. Used Tom's old cue of grabbing the bar and then pushing the hips up and back a few times to load the hamstrings. Looking forward to progressing to 255# at some point next week, probably Friday while on Cape Cod.
Metcon:
Row 30 calories
30 burpees (> 8 inch jump requirement)
Row 20 calories
20 burpees
Row 10 calories
10 burpees
9.12. Disappointed with my time on this workout considering Landon and Kyle both completed it in 6.33. Neither of them stopped during the burpees and they definitely rowed harder and faster than me. I don't really have an excuse on this one. All I can do is continue to build power in the lower body, which, combined with rowing intervals, should increase my rowing ability. I need to push my body past the point at which it wants to quit on burpees. It's difficult, but I know there's room for growth there.
Post-WOD:
GHD sit-ups 3 x 20
Band good mornings 3 x 25
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