Monday, January 3 'Run/OH squat/pull-up'

We are back from the holidays. CFSF hopes everyone had a really great Christmas, but it's OVER! So is New Year's... IT'S TIME TO ROLL! I was able to sneak in a few wods over the break, but I am sooooo ready to get back after it. I hope you are too.

This was a great session to start back with, hits some of our favorite stuff and includes the overhead squat. Can you think of anything better? Me neither.

3 rounds:
400m run
75 pound overhead squat, 30 reps
21 pull-ups

John- 45  21:55
Matt- {FS} 75  24:56
Tammy- (2) {row} 55  22:13
Casey- Rx  26:15
T- Rx- 20:00

Welcome back, guys. This was a fun session. John, great work on the overhead squat. Your patience will be rewarded. Form, consistency, intensity- in that order. Tammy- super strong overhead today. That's a mere ten pounds shy of the weight you were deadlifting when CFSF moved out of my basement... HOOF*CKINYAH! Outstanding. Keep up the wicked good work. The Madman has returned!  It was great to have him rolling again after his December nightmare has ended. He brings good fuel.

This was also Matt's last session with us. He is moving on to another school, we have TOTAL confidence that he will succeed, and we wish him well. His fuel will be missed.

The overhead squat indiscriminately exposes flexibility and strength issues. Another great example of how critical it is to have strong, flexible shoulders and hips. Ever see someone that is not flexible try and pull off an overhead squat? Believe me, it's FUGLY. How about this- can you name five overhead squat cues? Having trouble?
  1. Eyes front, chest tall
  2. Show me your armpits
  3. Hips turned over
  4. Drive from the heels
  5. Knees out
Any more you can think of ? How about the two hand rule?

Work EVERY day to become more flexible, more mobile. It effects our workouts in a profound way, and is perhaps one of the EASIEST things we can do for a great reward.

Thanks for the terrific efforts, and the fun. Tuesday is next. Be ready.

http://www.mobilitywod.blogspot.com/

CFSF