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I was really impressed with those of you who came in today to do the workout! I know how many of you feel about long distance running and I was especially impressed with how many of you took the challenge and got it done. Many of you PR'd your 5k! For those of you who didn't check the website, it is probably a good thing you didn't haha.  



Check out the picture below. Sarah has a Garmin GPS watch made for tracking your runs. I thought this was really cool. She did the 5k (3.1 miles) and hit a big PR today.





Just a quick chat about the overhead position (Pictures are from the Coaches Prep Course in Santa Clara this weekend):


Photo (30)

 When overhead we are looking for active shoulders (pressing up on the bar). Granted with PVC your shoulders rise almost to your ears however with load this will not occur. Developing the awareness to press up will help once actually under load. Will your shoulders be to your ears, no way....that's ok, its the attempt a pressing up that matters. 

In addition lets talk about armpit position. Please take a look above and notice how EC's armpits are facing forward. She is in a strong stacked position and capable of holding large loads.


Now lets look below. EC has allowed her armpits to tuck under and rotate her shoulder in to an awkward, uncomfortable, and ultimately unsafe position. 

Work hard at keeping those armpit's forward throughout the entire Overhead Squat!

Photo (31) 



Workout for Tomorrow:



Overhead Squat (moderate to heavy load)



On go perform 30 KB Swings in 1 minute, rest 1 minute and repeat for 4 rounds. 2 pood is totally doable here! Go heavy on this.




4 Rounds of:

40 Air Squats

15 Ring Rows





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next open WOD up:

15 min AMRAP of:
9 Deadlifts
12 Push-ups
15 Box jumps

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