Strength
Overhead Squat
3, 3, 3
Um not-so-much on the OHS. Did 45 and 65, then decided better to do…
Front Squat
95×5. 135×3, 165×3, 190×1. PR 🙂
CrossFit Workout of the Day
3 rounds for time of:
30 Good Mornings Hip Extensions
30 Push-ups
11:50. Fuck push-ups.
Video yourself doing the first round of Fran (21 Thrusters & Pull-ups). Time it. Review your movements.
2:35. So. Slow.
Are you…
Going full ROM? Yes.
Are your knees coming in? Don’t think so? Hard to tell because I filmed from side. Will film at angle next time.
Lifting your heels? Yes. Need to work on drive out of the bottom of the thruster instead of relying on last 3 inches of movement.
Finishing in a strong position? Yes.
Overextending? Yes, on pull-ups. Need to tighten up through core, practice what I will term the “Paoli pull-up.”
Getting over the bar? Yes.
Craning your neck? Not in any pronounced way.
Just plain slow? Um, yes. Could definitely speed up the thrusters. The pull-ups… just need to string together. Was being a little careful because of shoulder (although it felt WAY better yay!) Really just out of practice!
List all your faults. Do whatever mobility work you need too fix them. Fix them then video yourself again moving without faults. Compare.
Well, it’s midnight and I need to sleep. Will do this tomorrow hopefully.