Deadlifts

Pulled the pin at 120kg.
I could have made the rep I bailed on from the video.
Then 20 x 60kg and called it quits.

Just very heavy, left hip and pelvis feel a bit hot, not too chuffed about that effort.

Because I want a back tuck

And according to this http://journal.crossfit.com/2010/09/carl1.tpl#featureArticleTitle a hang power clean and a fast knee to elbow are the components of one.
But not the way I do the HPC I think.

5RFT
10 x 40kg HPC
10 KTE

10:59
1 1:16
2 2:13
3 2:15
4 2:33
5 2:40

Forgot to video the HPC. I need to do that before I go heavier.

Squats

3 x 57.5kg
20 x 30kg

They're still not as solid as I need them to be, but they're good enough at that weight for me to be willing to move up a bit. It would be nice to be able to squat something I can't put overhead.

I still don't know:
If my feet are the right width.
If I should be toes out or straight ahead. The fact that I can't keep my right toes straight forward is worrying. I should be able to make a choice, not have it forced upon me. The Westfield toe position discussion thing isn't an issue for me right now.

Carry stuff back and forth

3RFT
Carry 4 sandbags of varying weight and 3 medicine balls, also varying, to the end of the drive.
Carry 4 sandbags of varying weight and 3 medicine balls, also varying, back from the end of the drive.
About 25 meters.
10 x 30kg GTOAH

24:21

Never done the carry heavy stuff thing, it make a mockery of even my attempts to "run".
GTOAH were a bit light, that was supposed to be a bit heavy and instead it was lack of puff that got me.

I was cheered on by, raced by and frequently interrogated by my infrequent workout partner.
I could catch her on the run back to get another sandbag in the first round, but she had me while carrying the bags. By round 3 I couldn't keep up with her unloaded.
And she had to rest because she was getting tired.
Then the cheering "Go Craig" started, interspersed with "Are you tired? Why are you tired?"

I'd like to pointy out missy, you were the one taking a rest!

Deadlifts

3 x 132.5kg PB
15 x 90kg

I haven't been mobilising my thoracic spine enough, I had to fight too hard to get it tight.
Bowed a bit under load. Not badly, just enough for me not to be happy with it.

But the lifts were pretty OK. No silly changing grip halfway through.
My head still isn't in it 100%, probably 60-70%. It's coming.

90kg for the high reps is much more realistic. That was a struggle but not a desperate one.

Modded Helen

3RFT
21 x 20" Rockets (http://media.crossfit.com/kids/1legboxjump.mov http://media.crossfit.com/kids/1legboxjump.wmv)
21 x 12kg T-handle swings (all the plates I had handy)
12 pull-ups

11:32

1 3:33
2 4:01
3 3:57

Calf is tight so I didn't want to run tonight.
Rockets were fun. I could easily use a higher box if I had one.
T-handle swings were the first use in anger. I still haven't made anything to stop the plates slipping up the handle so eyebrow height was it. Too light really because most of my plates don't quite fit over the pipe and I haven't finished sorting through them all to find the ones that will. I'll take a file to the flashing in the holes at some stage and fix the fit problem.
Pull-ups. Broken as I expected. Reps 5-8 in the 3rd round were magic, shoulders above the bar, nice and smooth. And reps 9-12 were even better, yeah right, back to jerkily hauling my chin over the bar and flopping back down. At least I had those perfect 4.

Overall lacked intensity and yet it was more than just ticking the box so I'm happy at this stage.

Back squats

Just up to 5s at 50kg, but I'm happier with what I'm seeing.
I've been hunching my thoracic spine over to support the bar so I dive for the ground head first, sort of. I didn't get toe h halcyon of Kstarr's head-up set-up but I kept my spine more in line an d that helped, a lot.
Knees still drifting in although at one point it almost looks as though I'm pushing them out too far for too long. Interesting to go too far for a change.

Some cautious increases in weight coming up at this rate.