10/6/11 Overhead Squats & "Josh"

-Written by KC

"The only diet that does work is a mental diet - Dieting from negative thoughts." -Louise Hay

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 Sign up NOW for limited spaces! Olympic Weightlifting Workshop with Clay Reed

October 16, 11 - 1pm, $25 CFAS Member, $40 Non-Member

For those looking to become more dynamic, powerful, explosive and dial in on their barbell technique in the Clean & Jerk and Snatch, you’ve come to the right place. We are honored to host a workshop with Clay Reed.

Clay Reed is a marine scientist with a stubborn olympic weightlifting habit. His coaching focuses on strong fundamentals he learned from Steve Gough, Mike Karchut, and Mike Burgener. Clay’s goal is to teach a solid foundation in olympic-style weightlifting to help athletes of all ages and levels develop explosive power. He has competed nationally and internationally as a master-level lifter and coached students at the University of Montana, including one to the national collegiate championships. Clay is certified as a USA Weightlifting (our official national Olympic weightlifting organization) Club Coach and a Certified Strength and Conditioning Specialist (CSCS) from the National Strength and Conditioning Association. References from current and former clients are available upon request. Contact Clay for information about individual and group coaching at heavyh2o@gmail.com.      

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Clay Reed

The Overhead Squat

The last two days we have focused on the Overhead Squat. In yesterday's wod, most folks did not get to perform this movement because of the way the workout was sequanced. Well, we made up for it today! Plenty of Overhead Squat practice!

Carrie Jenkins had never done an Overhead Squat before today. Her response was, "WOW. This is like nothing we've ever done before! Constantly varied!" followed by lots of laughs.

I think she did GREAT!Carrie and I trained together today, where is everyone else!?!? Get you're be-hinds in here!

CrossFit Kids AllStars

The AllStar Kids are still working on their second Physical Training Test, today they tackled their max vertical jump. We measured the greatest distance between their standing height handprint and their max jump and clap the wall handprint.

While Carrie and I did a WOD together, Lexey made up her own workout, and performed it well! 4 Rounds! Go Lexey!

CrossFit Kids Workout of the Day

Jumprope practice, basics

Tabata Jumprope (20 sec. on/ 10 sec. off, 5 rounds)

1 on 1 CrossFit Dodgeball

Continue PT Test, Max vertical jump

Game: Jump the Snake

Workout of the Day (Adult)

Warm Up:

Tabata Double Unders (believe it or not I wrote this on my own, Josh said it's on Mainpage wod today. Weird!)

Shoulder Dislocates

Standing at wall with arm out palm facing up

Pincha Mayurasana

Skill:

Overhead Squat

"Josh"

21 Overhead Squats (95/65)

42 Pull Ups

15 Overhead Squats

30 Pull Ups

9 Overhead Squats

18 Pull Ups