Slow and Steady with Crossfit Virtuosity

Tuesday, August 19;

Today's WOD had my name written all over it. It's not because I'm particularly good at any of the movements, but because it was just a nice slow and steady workout. I had time to really take it easy and concentrate on form and really push myself to do the movements the best that I could. I used to hate these sort of workouts, because there are no winners here. No fastest time. No highest reps. Now that I've found my not as competitive, technically proficient self I enjoy these sort of workouts much more. Additionally, it gives us some extra time to joke around and laugh a little bit. Plus no puddles of sweat on the mats.

Workout:
Focus on Form and Increasing Strength
5 Rounds:
Modified Deadlift x10 (worked up to 125lbs)
Hollow Rocks: hold 45 seconds
Ring Dips (pushed from heels, to improve strength in dips) x10

The deadlifts were a little strange for me. I really feel how loose my shoulder is. Once the weight got heavy, I could feel it pulling my shoulder when it was hanging down below my knees. It's not exactly pulled out, but it just feels loose and not as solid as my right shoulder.
Surprisingly, the ring dips felt pretty good. I wasn't going deep into dips, so I didn't put any strain on my shoulder. Starting from my heels and pushing off that way really allowed me to work on improving strength. I really felt the strain in my lats. It was a nice, deal pull. The key was to tighten up my core and glutes and then straighten up my arms. I had trouble getting to a solid lockout at the top of the press, but I think after doing 50 ring dips that may be understandable.

I am off to Denver this afternoon. I'm planning to stop by Front Range Crossfit. They look like a group of pretty tough crossfitters. I always enjoy pushing myself with a new group of people. It's never really the same as working out with my good old Crossfit Old Towners!