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Love Of The Game

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WOD for Monday 072610 – – Click Here For Today’s Schedule 
“Nancy”
5 Rounds For Time:

Run 400m
15 Overhead Squats (95/65)

Post Metcon Time to Comments          

This is a CrossFit Benchmark WOD.  Scale Overhead Squats to ensure proper movement execution.   

ENDURANCE WOD tonight at 6pm!
Run or Row
6 Rounds
3 Minutes Max Effort
Rest 1 minute on Intervals 1,3 and 5.  Rest 3 minutes on Intervals 2 and 4. 

Bootcamps – Starting TODAY
CrossFit Bootcamp (M/W/F @6:15am)
CrossFit Bootcamp (M/W/F @7:15am)
CrossFit Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Events
SMR Coaches Clinic - Sat/Sun, August 21/22
Fight Gone Bad 5 - Sat, September 25
Pendlay Olympic Seminar - Saturday, October 16th — Only 8 spots left!

For The Love Of The Game!

9 Comments
  1. Jeff Reply
    Does anyone have tips on overhead squats?
  2. Jonathan Johnson Reply
    For me, my inability to do OHS was all about shoulder flexibility. There are a couple videos from Kelly Starrett at the Crossfit Journal that helped me out. If you have a membership, search for "Two-Minute Drills". 1) Put a tennis ball between your spine and your shoulder blade and lay on the ground. With a straight arm touch your opposite hip then reach way over your head. Keep moving the ball up and down and shifting your weight onto it until it hurts like hell. :) 2) Roll on your back with a foam roller right under the middle of your back. Reach over your head with both arms and grab on to a heavy kettle bell.
  3. Phillip B Reply
    Jeff, the obvious discomfort with OHS happens in your shoulders and legs, but that's not what you should be focusing on as you do the movement. You should be devoting most of your concentration to keeping your entire trunk tight/flexed/solid. I'm talking abs, lower back, chest, lats, everything.
  4. Dave Reply
    Tip for overhead squats: Do them :) In all seriousness....one of the best, and only, ways to get better at OHS is to do them. A lot. Getting into that position over and over and over again. Do them in front of a wall. Do them in a door frame. 1 arm KB/DB overhead squats are also a great tool. do these in your warmups. And lots of shoulder pass throughs.
  5. shayne Reply
    a recent post from crossfit mission gorge just covered this, "5 Minutes to a Better Overhead Position" (pretty much what Jonathan said, but with some pictures for the more visually inclined among us) http://www.crossfitmissiongorge.com/apps/blog/show/4201105-7-8
    • Dave Reply
      Shayne dropping knowledge. i love it :)
  6. ashley Reply
    One of my favorite drills for OHS... Get in front of a wall and stand w/feet shoulder width apart. Raise hands high above head. Back up a few inches and squat. When your knees, chest, or arms hit wall then stand back up and repeat. Keep working this progression over and over. Don't rush the squat. Force yourself back into your heels and keep your chest up. Slowly over time as your flexibility increases work your way up to the point that when you squat you have toes touching wall. Goal is toes touching wall, full squat, chest up, and arms directly overhead and not coming forward. I do this progression a lot myself. OHS are difficult for everyone. And Dave is right, you won't get good at them by just doing them once every 3 months.
  7. Jeff Reply
    Thanks everyone. Ill try everything out and Dave Ill be sure to practice.
    • Dave Reply
      Hey Gang If anyone is interested in ordering Paleokits, we can get them with a volume discount in bunches of 25 that saves 50 cents per kit. Large Grass Fed Kits are normally $7.00 and Large Regular Kits are normally $6.50. This includes shipping. If you are interested in ordering please let me know (dave@crossfitdurham.com) and I will take orders. We need to order 25 at a time as a group to get the discount, so you don't need to personally get 25 to qualify.

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