I'm in your shoes, I'm 6'2" and I take LGA-IAD-LGA every week on those CRJs and there isn't much of a difference between the seats.

I would say the best place is Exit Row 8. Followed by 6,7,9,10. I particularly try for the isle seats because you can stretch your legs out into the isle when the FA isn't walking around or doing drink service, which you MAY or MAY NOT get! They're quite tempermental about that.

First four and you risk being sent to the back because the take-off weight is not properly distributed. Anything after 11...Well, you sit alllll the way in the back.

As someone mentioned, out of the 40 something segments I've made I can tell you that I've only had 3 on time arrivals.

And the overhead bins are small.