In Honor of SSG Joshua Hager, United States Army

Our SEP2012 FOUNDATIONS group focuses on running as a skill.

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WOD

"JOSH"

for time:
21 overhead squats, 45/30kg
42 pullups
15 overhead squats, 45/30kg
30 pullups
9 overhead squats, 45/30kg
18 pullups

SupeRx = 60/45kg. Compare to 13SEP2011. Post time to whiteboard.

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Sleep Time Alarm Clock - All Things Gym

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Erica & Don

Ashley, Adrian, Erica, Rebecca, Faye

Don

It was a pleasure having you two as members of Foundation CF! We hope you've learned a lot and will continue CrossFitting down in CA!

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WOD

21-15-9 reps for time:
overhead squat, 40kg/30kg
pullups

OHS would be taken off the ground- no racks. Pullups are chest-to-bar.

compare to 26MAR2008.

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Anyone else want to preorder some more Primal Pacs? There's been good demand for these delicious paleo meals on the go. We will be ordering a bunch soon. Inquire in the gym!

The Overhead Squat

If the squat is the king of all exercises (and functional movement), the overhead squat (OHS) is the emperor (I know, I know, but follow me). Required are CrossFit's 10 general skills condusive to fitness: cardiovascular endurance, strength, flexibility, stamina, power, speed, coordination, agility, speed and accuracy. The athlete gets the bar overhead with active shoulders and decends into a squat while keeping the bar in the frontal plane. Midline stability is the name of the game.

Elite level athletes can squat 15 reps with their bodyweight overhead.

Tammy warming up

21-15-9 reps for time:
OHS, 95 lbs
Pullups

Tammy 5:55*
Nate 8:09*
Mike 4:07*
Andrew 4:13

HQ did an experiment with this. Watch the video here (WMV).

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Article:
"This. Is. Sparta's Workout." - The Bachelor Guy