Strength WOD:
1RM
Overhead Squat
* 25 Minutes total
Conditioning WOD:
10 Minute AMRAP (As Many Rounds As Possible) of:
10 Overhead Squats (75#/55#)
7 Hand Release Burpees
5 Knees-to-elbows
Results
View this photo
View this photo
Watching people attempt 1RM overhead squats and back rack jerks is like watching human shake weights before they hold their breath. Lots of PR’s today but more importantly positioning and technique is improving across the board. Snatching pays off.
The checkout WOD was intended to keep everyone moving at a constant pace (similar to an Open WOD), with the hand release throwing something new in that made you focus while tiring your shoulders a little more.
Coaching points on OHS:
- Jerk from the back rack off your shoulders (it doesn’t count if your arms are locked out and you take a bar already in the OH position)
- Active shoulders overhead throughout the lift
- Armpits forward, chest is up
- Tighten the core and inhale with a deep breath, held during the lift (this will reduce the “wobble” effect)
- Weight in heels, hips begin the squat by pushing back then down
- Knees out
- Full depth
- Drive up with the chest or push up on the bar as you rise, exhale at the top
“Coaching The Overhead Squat” with Justin Bergh – video [wmv] [mov] [HD mov]
Nutrition: “Junk” Food for thought…
“Today, one in three adults is considered clinically obese, along with one in five kids, and 24 million Americans are afflicted by type 2 diabetes, often caused by poor diet, with another 79 million people having pre-diabetes. Even gout, a painful form of arthritis once known as “the rich man’s disease” for its associations with gluttony, now afflicts eight million Americans.
The public and the food companies have known for decades now — or at the very least since this meeting — that sugary, salty, fatty foods are not good for us in the quantities that we consume them. So why are the diabetes and obesity and hypertension numbers still spiraling out of control? It’s not just a matter of poor willpower on the part of the consumer and a give-the-people-what-they-want attitude on the part of the food manufacturers. What I found, over four years of research and reporting, was a conscious effort — taking place in labs and marketing meetings and grocery-store aisles — to get people hooked on foods that are convenient and inexpensive.”