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So we were all guessing as to what workout might follow FGB... Strength? 5k run? Another monster session?! Yep. Overhead squats and core. Blasted. We can take it....

45 pound Overhead squat, 50 reps
100 Abmat sit-ups
115 pound Overhead squat, 25 reps
50 Toes to bar
185 pound Overhead squat, 10 reps
20 GHD sit-ups

John- Rx  20:53
Derrick- 45-75-105  15:40
Erin- 45-65-75  18:14
Allie- 35-45-55  19:05
Eric- 45-75-105  16:45
Richard- 45-95-115  15:21
Casey- 45-95-135  18:05
Todd McK- 35-45-55  23:10
Tammy- 45-65-75  20:38
John M- 45-65-75  22:48
Dave- 45-65-75  23:01
Britt- 45-75-95  23:51
Byron- 45-95-115  14:13
Teresa- 45-65-75  19:43
Abby- 45-55-65  20:08
Tom- 45-75-105  14:34
Juan- 45-75-105  19:21
Mary- 35-35-35 19:40
Matt- 35-35-35  16:54
-scaled- (Air squats)
Heather- 21:28
Stephen- 13:37
Kyle- 20:30
Jessica- 15:35
Quincy- 21:41

Great workout everyone. As prescribed John Fenn, outstanding! 185 pounds overhead is a lot of weight.

The Overhead squat cruelly and indiscriminately exposes strength and flexibility issues- we love them at CFSF. That's why you'll see them in quite a few of our warm-ups, regardless of whether or not they're in the workout. We take it one step further by adding Sots presses every fifth rep as well. You will be happy you do this when they pop up in a wod.

There are so many cues to think about while performing the Overhead squat it can be daunting. Active shoulders, and a super tight core among the most important. Heels, knees out, and head through the hole giving us that strong platform. Can you think of any more?

A few puppies got a shot at the OHS and did really well- Mary, Matt- great work. If you have difficulty with the overhead stuff check the bible for some shoulder and hip mobs. Omit some warm-up work and sub some mobility anytime you need. Better yet, use them as a cool-down.

We showed a few lunchtime puppies some extra mobility exercises to do at home. DO THEM. This increase of range of motion does not occur through training alone. This is part of your homework, and a big part of the very first information you're given when you begin training at CFSF.

www.trackmypr.com

We are a mere three days away. Remember that you will need gloves to participate. We will wander off the reservation after, but no worries. For the hardcore paleo people there will be paleo friendly choices as well.

John Fenn you are a maniac.

Tuesday is another well deserved rest day. Get some love. Take care of your business. Open gym for mobility or skills. Mandatory for puppies. This is where the 9 fundamental exercises may be taught and practiced. Be sure to thank Instructor E.

Thanks for another great day of training and conditioning at CFSF. Thanks for the strong efforts and fuel. You are all AWESOME!  

Movement = Life
CFSF