Monday
WOD:
Overhead Squat 1-1-1-1-1-1-1
Post loads and thoughts to comments by clicking on the title of this post.
CCF welcomes Dana Onifer. He will be with us for the next week while on leave from his duty station in Okinawa, Japan. Dana is a member of the US Navy and stopped by on Saturday to attack “Barbara”!
This week, BE POSITIVE!
Today is the day to conquer your fear of the overhead squat. Expect achievement when working for your one rep max, regardless of the outcome and visualize achieving something you believe to be impossible.
Don’t be afraid to push the envelope with this one rep max attempt. Warm up adequately with the squat, and then with the PVC overhead squat, then with a bar. If the overhead squat is an area of weakness for you, utilize the trainers available and communicate to them that you need coaching!
Just as the squat is one of the foundational movements in CrossFit, the overhead squat is one of the foundations and skills needed for the Snatch – something we worked on last week. Today, push the envelope and find out what you are capable of!! Good Luck!
“Plant the seeds of expectation in your mind; cultivate thoughts that anticipate achievement. Believe in yourself as being capable of overcoming all obstacles and weakness.” ~ Norman Vincent Peale
Announcement!
There will be a fundamentals class this Saturday from 11:00 to 1:00. If you are interested in attending, please email Bobbi @ bobbi.millsaps@gmail.com. The cost to attend is $75 and is required for all new members at Carolina CrossFit. If you have not attended a fundamentals class yet, you need to do so. You may also sign up at the gym.
Today’s post written by Dawn Williams
Great effort this morning everyone! Proud of the 6amers for sticking it out and really working on the OHS – regardless of how much weight they could load on the bar. Form is crucial to making this lift work.
Active shoulders, locked elbows, tight core – balance, strength, flexibility….
Remember to warm up adequately and if you snatched on Friday – then you know that you should be able to OHS at least that much.
Helfer and Kunze – you might want to give LV a shout out – just shy of 30 minutes…..
good push LV! way to stick with it.
i’ll be back this afternoon to see what i can lift – see y’all then!
thanks for the support this am dawn and eric. helf and kunze-appreciate the support as well. Killer workout! My hamstrings are smoked!
Vaughny…very impressive. If I have time this afternoon, I may go back and try that one out, but none-the-less awesome effort.
Hooah.
hooah.
I thought you might…you should. And I hope you beat my time so we can get a little friendly competition going!
78 pounds pr!!! woohoo
So, DAWN, how’s you softball team doing………. too good to play on my team huh??
255 PR. Missed the snot out of 275. Tough one
Worked out with Blaine today at lunch. Neither of us felt like lifting today, but both ended up having PR days! 135-155-175-195-205-225-240.
ouch karen. my heart hurts.
congrats on the PR though!
don’t be a hater karen….
So, Dawn you like Kelly more than you like me, I smell a CCF softball playoff coming up…….
oooooooooooooooooooooooooooooo………………
I have some real bruisers on my team. Too bad you guys are chicken……..
75-85-95-105-115-120 (PR)-125 (Nope, this is the new PR)- 130 (failed x2)
255 PR that jerk is the toughest part. Must get shoulders stronger. Nice job paul and Garris