TUESDAY 010312 WOD / DISCUSSION ABOUT THE OVERHEAD FINISH

CHRIS JONES WILL BE IN DURING THE MORNING. MYSELF AND ANGEL WILL BE IN DURING THE EVENING FOR TODAY'S WODS.

STRENGTH:

BACK SQUAT 5 X 70%, 5 X 75%, 5 OR MORE TO FAILURE X 80% OF YOUR 1 REP MAX

IF YOU DON'T KNOW YOUR 1 REP MAX, START WITH A COMFORTABLE WEIGHT YOU KNOW YOU CAN DO AND BUILD FROM THERE.

METCON:

4 ROUNDS OF:

10 ONE-LEGGED BOX JUMPS (ALTERNATING LEGS) 20"/16"
20 WALKING LUNGES
10 BURPEES

FOR TIME

GOODBYE LEGS.

SO, THIS LAST WEEKEND A FEW OF YOU GOT THE OPPORTUNITY TO WOD WITH CROSSFITTERS FROM ANOTHER BOX IN A "COMPETATIVE" ATMOSPHERE. THE BIGGEST DIFFFERENCE THAT YOU'LL FIND IN A REAL COMPETITION IS THAT THERE WILL BE A JUDGE ASSIGNED TO YOU AND YOU WILL BE HELD DIRECTLY ACCOUNTABLE FOR COMPLETION OFABSOLUTELY EVERY REP TO CROSSFIT GAMES STANDARDS.

TODAY, I WANT TO BRIEFLY TOUCH ON ONE OF THOSE STANDARDS. OUR TOPIC OF THE DAY IS FINISHING THE OVERHEAD LIFT. WHETHER YOU ARE PERFORMING A PRESS, PUSH PRESS, PUSH JERK, SPLIT JERK, SNATCH, SNATCH BALANCE, OR OVERHEAD SQUAT, ONE NECESSARY STANDARD MUST HOLD TRUE. YOU MUST FINISH WITH YOUR JOINTS STACKED (SHOULDERS OVER HIPS, OVER KNEES, OVER ANKLES, AND WITH THE LOAD CONTROLLED OVER YOU SPINE.

WE SEE VARYING DEGREES OF OVERHEAD FINISHES TYPICALLY AS A RESULT OF POOR ISOMETRIC STRENGTH IN THE LOCKED OUT, OVERHEAD POSITION. OVERHEAD FARMER CARRIES AND HANDSTAND HOLDS ARE OUTSTANDING FOR PRODUCING STRENGTH IN THIS AREA.

AS YOU PROBABLY NOTICED, NOT EVERYONE WAS ABLE TO CONSISTENTLY PERFORM THIS. GOOD NEW IS... THIS IS WHY YOU'RE HERE! WE ATTACK WEAKNESSES.

I COULD SEE IN MANY OF YOUR FACES THAT YOU ENJOYED THE ATMOSPHERE AND ENERGY LEVELS ASSOCIATED WITH COMPETITION. BEING THAT WE'RE A YOUNG CROSSFIT, WE'VE YET TO HAVE BECOME HEAVILY INVOLVED IN THEM. HOWEVER, I THINK THE TIME HAS COME. AS A RESULT, I'LL BE DISCUSSING AND ENFORCING MANY OF THESE STANDARDS (AS USUAL) IN THE BOX.

HAPPY CROSSFITTING!