Strength WOD:
20 Minutes to find your Overhead Squat 3RM (3 Rep Max)
Score highest 3RM load
Immediately after complete the following Checkout WOD:
Checkout WOD:
2 Minute Challenge
2 Minute Max Effort Overhead Squats (75#/45#)
Results
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Check out our new sign over the door leaving the box:
Read: Recovery by CrossFit Lisbeth
Share a rack, share a bar, partner up and go heavy for 3 reps for 20 minutes. Don’t go too heavy that form is sacrificed or range of motion is limited. If flexibility is your goat (usually the biggest problem in overhead squatting), then make it a habit to work on it. Hit a Mobility WOD, ask a Coach (Rona is awesome with Mobility WOD knowledge) and get those tight muscles stretched out. Stretching is vital to your fitness, preventing injury, enhancing athletic performance, and allowing you to move correctly. Don’t fight your body. Bend it to your will. Then watch the overhead squat weight add up.
Justin and his 3RM PR:
General Announcement: Box Rules
The rules are posted in the box. Read them. Today was a reminder (and a learning point for some) that one of them is you don’t drop empty barbells. You also are not allowed to drop kettlebells. Penalty is burpees. (Emergencies are acceptable of course). Why is this a rule? Is it to be mean? No. It’s for a few reasons.
- One: It’s damaging to the equipment. “But we have rubber floors” you think. Yes but the barbells don’t need to have the bushings or bearings knocked around simply because you think it’s a soft floor. They can still get damaged. We care about all of our equipment. We DON’T like to replace broken equipment. It’s costly and careless.
- Two: Bars and KB’s also have a knack for bouncing and if you drop them it’s highly likely that bounce can hurt you or another athlete. Ask Sean about the time an errant dumbbell bounce took out his fingernail. If you need to dump a bar or weight learn to do it responsibly. Everyone is strong enough to put down an empty bar. When there are bumpers on it there is a way to drop it so it doesn’t take off with a mind of it’s own. Again it comes down to safety. Accidents happen, injuries are preventable.
- Three: Dropping empty bars and KB’s inside will start a habit that will happen outside. The damage that can occur to equipment on pavement is even worse.
- Last: The burpees are a reminder and reinforcement tool for everyone. If you mess up, then own up and knock ’em out. The goal being it happens once. Similar to the “gum on the floor” incident, we are reinforcing our rules.
Notes:
Spealler Warm-up? Yesterday’s news. Make way for the Michael Scott Warm-up: