Strength WOD:
3/3/3/3/3
Overhead Squat
Checkout WOD:
As Many Rounds As Possible (AMRAP) in 7 Minutes of:
3 Wall Climbs
5 Overhead Squats (95#/65#)
* For Wall Climbs: Chest starts on floor, climb back and up until chest touches wall, walk back down wall and complete flat on floor
Results
View this photo
View this photo
Debra Overhead Squats:
Wall Climbs and Overheads:
Overhead squats may be the most hated movement for most, but I am betting wall climbs are becoming a close second. Embrace the suck!
Chris Spealler’s mom competed in the Masters 60+ category this year. She wrote an awesome letter to CFHQ regarding her Games experience this year. This amazing woman truly gets it. (for those unfamiliar with “Speal”; he’s an “OG” in CrossFit, works for HQ and owns CF Park City, is an amazing athlete who embodies CrossFit, and a legend in the community)
Read: “A Note From Jill Spealler”: Reebok 2011 CrossFit Games
“Behind the Scenes: Part 3” by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]
Coaching Tip: “Overhead Squat”
- Maintain the bar in a straight vertical path at all times in the movement (hands, shoulders, behind the knees, heels)
- Keep the load pressed up with active shoulders and armpits forward
- Head neutral, don’t look at the floor (it pulls your chest down and the bar forward)
- Squat with hips back first and your knees out
- Take a deep breath and keep your “core” tight during the movement
- Keep your weight in your heels at all times
- Don’t rush standing up!
Standing it up (shows bar bath and placement):
Who’s up for Stand Up Paddleboarding? Most of your coaches gave it a try this past weekend and had a blast!
We are setting it up for the gym for anyone interested. Cost is TBD but we are guessing around $25 to $35 per person for a 45-60 minute lesson and practice out on Lake Sammamish (cost based on total number of people). If you are interested you must let us know so we can plan how many groups can board (8 at a time). The boards and lessons are supplied by SUP Quest who are first class. We are planning for Sept. 10 (Saturday) at Idylwood Park on Lake Samm from 4-7pm. We will also look to make it a casual late lunch/end of summer cookout or picnic. Since it’s on the Lake we also will take advantage and have a swim WOD of some sort. There is a large playground at this park and a small beach area for the kiddos.
Remember, the last statement of CrossFit’s “World Class Fitness in 100 Words” states: “Regularly learn and play new sports”!