Posted on
Saturday 130629
2 x 10min AMRAP; rest 5min b/t
5 Deadlift @ 225
5 Box Jump @ 30"
200m RuN
R1: 7+2
R2: 6+5+5+100m
Back to back nights of 6hrs of sleep.
Low back hurt 2/3 way through rd 1. Running uphill was worst part. See post wod video.
Feedback on workouts:
Deadlift - you did a good job of keeping your head
neutral. I recommend a wider grip and wider stance in order to reduce the
distance you have to travel and decrease lower lumbar involvement. Pacing may
have been too fast on first set of each round, pause at the top when you're in
a bony support position and get a good breath at the top (inhale or exhale
doesn't matter whatever fits your rhythm)
Box Jump - not rebounding on this piece was a good
choice, just make sure that you are occasionally practicing rebounding 24-30in
box jumps ~2 times each week to maintain Achilles strength and rhythm. Try
driving your arms more on the up swing. Again pacing was too fast on the first
set of each round.
With 2 x 10min pieces like this the goal is to match
round times or round # as closely as possible. Your were pretty close, but I
think with some better pacing on round 1 you probably could have matched
identically or working a couple of reps. In the future when we do aerobic
pieces like this I'd like to see you get round times for every round and do the
best you can to match them. This will give you a TON of information regarding
your ability to pace and how your body reacts to different pacing strategies.
CrossFit competition is basically a strategy game. How
can I perform as well as possible while minimizing my energy expenditure within
the limits of rules.
Only way to improve is to look a what you've done and
identify limiting factors and eliminate them.
Overall I think this was a pretty good workout for you.
Lets get geared up for tomorrow.
Round 1
Set 1 - 1:13
Set 2 - 1:20
Set 3 - 1:21
