IT'S BENCHMARK WEEK AT CROSSFIT SAN DIEGO!!!!
GET IN HERE AND SET SOME PR'S!!!
DON'T FORGET ABOUT THE CFSD COOKOUT FRIDAY NIGHT!! YOU WON'T WANT TO MISS THIS!
WOD
“Jackie”
1000m Row
50 Thrusters (45/30)
30 Pull Ups
Rest 10 mins
Find Max 15 OHS
Post Jackie time AND weight of 15 OHS to comments
Notes:
Jackie is a one round all out effort. Thrusters are performed with empty bar. The first extremely impressive goal for the max 15 OHS is to do it with a bar loaded to bodyweight. This is the first time we are performing this so unless you have attempted it before, start light with a weight you know you can get, then progress to a challenging weight. Do not burn yourself out going for this too many times today. It’s only Wednesday!
"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.
...
Your max overhead squat will always be a fraction of the average of your max back and front squat but, ideally, with time, they should converge rather than diverge.
...
Once developed, the overhead squat is a thing of beauty – a masterpiece of expression in control, stability, balance, efficient power, and utility. Get on it."
~ Greg Glassman
I love big quads!
Posted by: Quadzilla | July 07, 2010 at 02:20 PM
I love lamp!
Posted by: Jason | July 07, 2010 at 12:08 PM
I love Jackie!
Posted by: Aush | July 07, 2010 at 10:20 AM
I love OHS!
Posted by: Mal | July 07, 2010 at 09:54 AM