We worked on deadlift form today. The setup of the workout was great, because it gave us the opportunity to start light, work on form and then go heavier. I came in to work with the 6 am on form. I don't think there was much coaching needed, but I love giving minor tweaks that could make a huge difference. I got some really good information from the cert, and I was more than happy to pass it around.
One thing I've been working on is bringing my hips up higher, so my scapula is directly over the center of my foot. This has helped with the extra extension in my lower back. I can also focus on pulling my shoulder blades back in, which is good for my shoulder. Check it out in the picture above. Compare that to the starting position from a picture taken of an old squat.
Warmup:Deadlift technique
65lbx5, 85lbx5, 105lbx5, 125lbx5, 145lbx5
Workout:
AMRAP in 20 minutes or 10 rounds
6 ring rows
6 ring rows
9 pushups
12 Right arm Dumbell snatches
Total: 17:50
Total: 17:50
Also, I had to do some thinking on my feet today. I brought in breakfast like always. Last week I started doing the oatmeal/cottage cheese mix last week. This week I decided to take Andrea's suggestion and use ricotta cheese, which tastes so much yummier! I grabbed my little ziplock container out of the fridge and put it in my bag and headed off to work.
The day was going well. "Coaching" and early morning workout were great. Drive to work was easy. Shower and shave.. check.. check.. Got into work on time, and filled up my coffee mug for my second dose of the morning. Finally, it was time to feed my ravaged stomach. So I got out my 1 cup of strawberries and my oatmeal. I sunk my spoon in and opened wide. I noticed a slightly sour smell, but shoved it in anyways. Then the oatmeal hit my tongue and I swallowed. The smell was nothing compared to the taste. I sniffed the container again and realized.. this was not ricotta cheese mixed in with my oatmeal.. it was the COTTAGE CHEESE from last week's breakfast batch!! Oh goodness! I quickly took a swig, and then another of my coffee. Shut the container and ate my strawberries.
One thing Crossfitters do very well is think on their feet (I don't really know if that's a true statement, but it sounded good.) After my morning meeting I went downstairs to our convenience store and bougth an apple and three boiled eggs. I used the eggs and a little bit of packet mayo to make egg salad for what I'm thinking is sufficiently close to a 3 block meal.
In case you were wondering.. I did not get sick!
7 comments:
Good stuff! I hit the DL today also! It's funny you should talk about your hips. I too was working on keeping them higher.
Nice work!
Yuck on the cottage cheese deal.
Tell me more about the Andrea mix?
My B-fast is Cottage cheese and canned mandarin oranges with crushed almonds. I'm boring and always eat the same stuff.
The ricotta sounds interesting... do tell. ;) You rocked out the DL today. 145 is some good stuff. Form looks spot on in those pictures. Killer!
I too am glad that the nasty week old cottage cheese did not make you sick... I've done something similar with bad yogurt... blech!
:(
Adrienne, I realized I didn't have your email and I just wanted to check with you about the possiblity of a BBQ. Since it was your idea, I thought I'd check with you to see if maybe you wanted to do one on the 14th or 21st of June. Do either of those weekends work for you? I want to make sure you're in town since it was your idea.
The 14th won't work, but the 15th would.. the 21st would probably work. I think. Whatever you want to do is just fine for me. Thanks for offering.
I will be in town the weekend of the 21st! But...isn't that the Pose weekend?
PS - I should not have read this post earlier this mornin while eating my own breakfast. Had to leave, ease the tum tum and come back... :)
nasty
yes.. this is the weekend of the Pose clinic.
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