Saturday

WOD - "Petranek Baseline"

1-RFT. (Repeat)

500m Row
40 Squats
30 Abmats
20 Pushups
10 Pullups

Times: 3:56 / 4:26 / 4:26

You talk about a deceptive little workout - if only this was reversed and started with Pullups first I think times would've been faster (this is a big deal for me to say considering how pullups are such a weak movement for me). I only say this because rowing literally drains me of my will to live & quite possibly my soul. Either way, I was able to make up time lost on rowing on Squats, Pushups, and yes, Pullups. I would've done additional rounds but something got tweaked with my driver's side hip and passenger side quad (I used to be a mechanic).

Overall it was a good week of CrossFit. One of the things we worked on this week was our Deadlift. Jerry posted an article by Mark Rippetoe which was called "A New, Rather Long Analysis of the Deadlift."

How fitting.

Even though it was a really interesting article a lot of the subject matter regarding biomechanics & physiology went well over my head. But that's okay, it's knowledge gained. But there were three main points near the end that I'm going to employ my next go around with Deadlifts (along with many coaching cues):

1.) The Back Must be Locked in Extension.
2.) The Bar Must be Touching the Shins, with the Feet on the Floor.
3.) The Shoulders Must be Out in Front of the Bar so that the Shoulder Blades are Directly Over the Bar.

Word. Let's Make it Happ'n Cap'n!

Listening To: The Myriad - "With Arrows, With Poise"