LogsItAll Rankings

Saturday, December 8, 2007

CrossFit Old Town and You Tube

I loved today's workout. After a Slamball Warmup, we worked the overhead squat (OHS) for 10 reps x 5 sets. The instruction was; only move up in weight if you have perfect form for all 10reps, otherwise tweak form at a comfortable weight.

In my experience, the overhead squat is thee standard in functional squat strength!
It's such a great test of core strength and shoulder stability.

Jack was rock solid at 95lb x 10, he has a great overhead position of support and an upright torso when squatting. Andrea was a bit wobbly in her top attempt (mostly fatigue) but was plenty strong enough for a 75lb x 10. Pat gutted through 105lb fighting some forward lean and overhead lockout issues. Keturah battled her hyper-flexible shoulders, kept a solid overhead position and nailed some nice squats. Everyone is work in progress on the OHS; the need for shoulder mobility/stabilization and upright torso is the greatest challenge of the OHS. We will continue our quest!

Next up was a quick little workout that took some strength and power to get through.

5 Rounds For Time:

6 Chins

9 Push Press (65W - 100M)

12 Box Jump (20"W - 26"M)

15 Kettlebell Swings (45W - 70M)

Final OutPut

We have been logging in some great Saturday workouts, thanks for your continued commitment!

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