With today’s WOD involving overhead squats, I saw an article mentioned on CrossFitNYC’s site with six useful tips.
1. Stick your butt out. It goes against everything you’ve striven for in general decency, but it’s going to go out – way out. Focus on moving your backside backwards, away from your midline, and then focus on curling your lumbar up into extension, like a scorpion raising its tail. What this does is set your center of gravity, so you don’t end up tipping forward or backward…
To see more, check out the full article.
As Al mentioned a few months back, there is also a great series in the CrossFit Journal concerning midline stabilization which affects so many of our lifts.
WOD – 6.11.09
Overhead Squats 5×5
Cash Out: 4 rounds for time
- 200m Sprint
- 10 Chest-to-bar Pullups
I Heart Overhead Squats!
Only got to 73 today.
7:46 on the c/o (No chest to bar yet! Ruth is safe for another day [read month])
And OHS’s heart you too!
Haha! It’ll sneak up on you, Murphy. You’ll get it soon. Guess I better start training for that WOD!
Yes Ruth, training as in start pouring alcohol down the hatch nightly! Since Murphy is giving you some time, I suggest working in bloody beers, sake bombs and tequila shots into your WODs now! haha!
Yeah, I’m all about that kinda functional training! (yeah who am i kidding?!)
crossfit santa clara 6/11 WOD
as many rounds in 20 minutes…
15 hang cleans (115# for dudes)
12 ring dips
21 sit-ups
i got 4 rounds and 4 hang squat cleans. since the main site doesnt specify that it’s not a hang squat clean, khalipa has us do the hang squat clean… thats just how he rolls. i highly recommend upgrading the hang clean to a hang squat clean. brutal work out.
for the end of the day ass kicker we had a kipping pull-up contest. i felt like i was on track to tie/beat khalipa’s 31, but palm sweat from other crossfitters left the bar a little slick… i slipped off at the top of my 27th and landed on my left wrist. i may have suffered a bit of a set back.
oh no Danny! Your gains have been amazing the past months. Lots of ice and keep us posted on that wrist!!