Mobility WOD
Gymnastics WOD

WOD:

“Nancy”

Five rounds for time of:
400m Run
15 Overhead Squats (95 lb./65 lb.)

Compare to November 18, 2010. Post time to comments.

It’s no secret that I LOVE, LOVE, LOVE Overhead Squats (OHS). Any day I can OHS is a good day. Today’s WOD has a weight for OHS that is great for many people, but if you’ve never done OHS, or are new to CrossFit, gather round, and let’s chat….

First, if your OHS looks like this, we need to work on it. Notice the position of her shoulders – they are rotated forward, which is throwing the weight out of the center of her body (aka “the least line of resistance”). Why is that bad? It’s not an efficient way to squat, and once you start getting to heavier weights, your shoulders simply won’t carry the load. This is a very common fault for OHS, but the great news is, it’s pretty easy to fix!

Check out this picture….this athlete was at an Olympic Lifting course a while back, and we gave her the cue, “show me your armpits”. Basically, it’s an external rotation of her shoulder, causing her armpits to face forward, not down. By showing your armpits, you stack the bones, and rather than carrying the load in your shoulders, it is now distributed down through your lats, which happens to be a much stronger position. Rotating your armpits also allows you to keep your chest up throughout the lift, which is essential in any squat.

Focus today on showing off your armpits….all of the Olympians are doing it.

One last thing…..If your OHS gets behind your head like this, DUMP IT and get your behind out of the way!!!! DO NOT OHS with the weight behind your head like this – if you do, you’ll pinch a nerve in your shoulders/neck that will be sore, sore, sore for a few days.

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“Catching the bounce”, By Sage Burgener (READ THIS before you squat today!!)

Lu Yong and Andrei Rybakou go head to head in 2008 Olympics!

Post thoughts to comments.

Media:
Wednesday WOD, May 4, 2011

10 thoughts on “Wednesday WOD, May 4, 2011

  • May 4, 2011 at 7:32 am
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    1st time OHS. 16:33 w/ 45#. Perfect weather for the Roosters.

  • May 4, 2011 at 8:16 am
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    16:04 or :02 depending on who you ask. Rx.

  • May 4, 2011 at 8:46 am
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    Just got word from Andrew on the party at his house this weekend – he has to reschedule for another date and as soon as he has info, we will get that to you!

    Don’t forget to sign up for the shootout that benefit’s Dike’s sister!

  • May 4, 2011 at 9:05 am
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    Ohhhhhh Nancy, how I love me some Nancy. Shes one sexxy ….

    But Im going to have to pass on her this time. I dont think I can handle her with only one good foot.

  • May 4, 2011 at 10:16 am
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    15:17 rx – Fun Rooster class this morning except for the music – today was worse than Monday’s

  • May 4, 2011 at 12:27 pm
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    Nice work WodFather!

    14:15. Not a PR!

  • May 4, 2011 at 4:58 pm
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    17:17 rx.
    I couldn’t find my groove on rounds 1 and 2. I should have done a better job of warming up.

  • May 4, 2011 at 9:37 pm
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    15:20. I think. 45 lbs. only. Had to really work on form.

  • May 4, 2011 at 9:45 pm
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    25:01 Rx
    Been a year since I have done this one. First time Rx. Maybe one of these days I will be stronger at OHS.

Comments are closed.