Strength WOD:
Overhead Squat
5/5/5/5/5
Work up to 5RM (rep max) in 5 Sets
Immediately after:
Max Effort 1 mile run for time
Results
Mike getting overhead with great form:
The key to successfully getting heavier in the overhead squat with good form is a stable and rigid mid-line. To achieve that you need to tighten your core, hold your breath, maintain a proper body position and squat. Point your toes out slightly in a wider than normal squat stance, then send the hips backwards as you squat. When you reach the bottom explode up and push your heels through the floor. Always keep the shoulders active and the bar locked out overhead and inline behind the ears.
After the strength WOD we ran the official 1 mile mark for all of you (thanks Pat for measuring!) and while it may have added a few more meters it gives everyone another yardstick to measure yourself with.
We also had Steven, Nicole and Anthony drop in from lululemon. It was Anthony and Nicole’s first time with overhead squats. After some brief instruction and coaching you can see in the pictures below what flexibility and balance allows you to lift overhead. Glad to have the “lulu crew” coming in more often!
Notes:
55 Push-ups today in our push-up challenge! Also don’t forget to attempt this week’s max reps of double-unders either Friday or Saturday.
Saturday will be the body fat testing by The BodyFat Truck. Make sure you check your time slot and dress appropriately (swimsuit). You will also need to take a “before” picture for the Paleo/Zone Challenge and weigh-in. If you don’t do the body fat test with the truck then you will need to use our less accurate monitor to establish a baseline. Buy-in is $15. Money goes in the pot and the top male and female will split the winnings.
WOD times: Affiliate Team training at 0900 and Main Group WOD will be at 1030.
Can you overhead squat your bodyweight 15 times?