Over My Head

Today was the most complex movement we have learned so far: the overhead squat. This movement quickly exposes weaknesses: tight shoulders, weak lower back and inflexible hips to name a few. The overhead squat is all about high and active shoulders, a tight midsection with a straight lumbar curve and getting the weight back on the heels so that the hip crease gets below parallel. This is easier said than done. We spent time working on shoulder flexibility and hip mobility then hit the WOD:

As Many Rounds as Possible (AMRAP) 15 minutes

7 O/H squat (75#)

14 Double Unders

21 Situps

Pohl (75#) finished with 7 rounds + 2 O/H squats

Brieg (45#) finished with 7 rounds + 7 O/H squats

Pyne (45#) finished with 7 rounds + 3 O/H squats

This WOD was not super taxing in terms of muscular failure, but required technical proficiency. Depth on the squats proved to be a limiting factor for speed and weight. Everyone improved on the double unders but it definitely fatigued the shoulders. The situps were a grind. All three pushed hard and worked up a good sweat. I hope they come out tomorrow morning to experience the essence of CrossFit...Fran...enough said.