Nov 26 2008
November 26, 2008
Wednesday 081126
Overhead squat 21-15-12-9-6-3 reps
Post loads to responses.
“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts, the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. It also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power, unsurpassed.”
-CrossFit Journal Issue 36
OkieDB 100 Day Go Home Burpee Countdown
Burpees = 60 Total Burpees = 1,830
We will be closed on Thanksgiving Day and will only be offering a 10:00 am class on Friday. Nicole and I would like to wish everyone a happy and safe Thanksgiving!
CrossFit Journal
119 Burpees
Sets of 20 & 1@19
Go Dana!! Looking good girl!!
21 @ 35
15 @ 55
10 @ 65
4 @ 75
Ran out of time to finish this one- and it is tougher than it looks- but it’s a good one
I liked this workout- missed seeing you Ginny!
Overhead Squats:
19 @ 95 lbs.
15 @ 115 lbs.
03 @ 135 lbs.
12 @ 75 lbs.
09 @ 95 lbs.
06 @ 115 lbs.
05 @ 135 lbs.
Jen – I really did intend on waking up this morning to wokrout, but my bed had other plans!
Your overhead squats have inspiried me and I will do my best to match your awesomeness this afternoon!
135# Squat Clean/ GHD Sit-Ups
10/50
8/40
6/30
4/20
2/10
=14:43
85# Squat Clean/ GHD Sit-Ups
10/50
8/40
6/30
4/20
2/10
=15:05
21 – 45 lbs.
15 – 65 lbs.
12 – 85 lbs.
9 – 95 lbs.
6 – 115 lbs.
3 – 125 lbs.
no misses. which means I didn’t go heavy enough.
Matt- way to get your mind right on those last three! once I miss, I rarely come back and get it.
21 – 45 lbs
15 – 65 lbs
12 – 85 lbs
9 – 95 lbs
6 – 115 lbs
3 – 125 lbs
60 Burpees
Danny- Just trying to get to Quadzilla status…
21- 35lbs
15- 45lbs
12 -55lbs
9 -65lbs
6 -75lbs
3 -85lbs
Bonus Workout:
“Christine”
3 Rounds:
500 m row
21 box jumps
12 deadlifts (95lbs)
Time: 13:43
Legs = Jello
Kody:
500 row 1:32.9
Overhead squat 21-15-12-9-6-3 reps
21 @ 95
15 @ 135
12 @ 155
9 @ 165
6 @ 175
3 @ 185
60 Burpees