Think out of the Box…and Squat
Get out of the box and show off your fitness!
I hope everyone had a good weekend! Just like last weekend it was a big fitness weekend. We had athletes running in multiple races and a big group that got some self defense training down at Gracie Raleigh. CrossFit prepares us for many things. Go out and test your fitness every chance you get. Step outside the box and participate in things that you might not have tried before. It is always good to get outside your comfort zone. We are starting this week off with a new cycle of overhead squats. Make sure to establish a good overhead position before squatting. Externally rotating your shoulders and opening up your armpits will get you started. Don’t rush these. Slowly make adjustments as you lower and come back up out of the bottom. For many of you, shoulder flexibility is a huge problem with these. Take time in between sets to mobilize your shoulders. We have done a ton of shoulder mobility so you should be able to come up with something to help you get loose. If you can’t think of anything, ask a coach. We love to help! After the squats, take on a heavier version of our friend “Fran”.
Workout of the Day (WOD) 10/28/13:
Overhead Squat 3-3-3-3-3 @85% 1 rep max
Then,
15-12-9
- Thruster (135,95)(115,75)(75,55)
- Chest to bar pull-ups(T2-regular, T3 banded)
*Post overhead squat weights and metcon times to comments.
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