Tagged as: overhead squats

Partner up and enjoy the ride

Getting use to a wrist in a front squat position is not easy. Some would rather cross arms to compensate for a lack of mobility and technique.

We believe that rolling the bar over your palms is most functional. An arms crossed position does not allow for transferability overhead for such movements as the clean & jerks, and thrusters.

Learn to set the bar on your shoulders and you’ll find your wrist don’t bother or hurt so much. Wrist straps or athletic tape help as well.

Strength: Overhead Squat 3RM
Conditioning:

Partner Squat Clean-

150 reps for time (15 min cap)

Find weight you can agree on that is challenging.

CrossFit + Kids = Success in Life

There are three main kids should CrossFit:

1.  Physical Benefits – CrossFit is great for kids because of the wide variety of disciplines it involves, from weightlifting to calisthenics to gymnastics. Kids brains are like little sponges, itching to make neurological connections and adaptations. These connections in the brain are made in response to stimuli. The more kids can be exposed to when they are young, the more connections and capacities they develop and retain for the rest of their lives. Think of friends you have who did not play sports growing up, unless they have consciously worked at it as an adult, they are probably still somewhat uncoordinated. On the other hand, people you know who trained regularly in athletics growing up have a capacity to take on new things still as adults and display efficient and effective movement with their bodies.

2. Emotional Benefits – CrossFit is similar to sports and martial arts in how it can develop children on an emotional level. In my program we work with kids on sportsmanship, leadership, teamwork, listening skills, self-discipline and manners. These are all skills, though not physical, that will help kids become successful later in life. In addition, I see a noticeable difference in the confidence level of children who have been doing CrossFit. As their bodies get fitter and their abilities expand, children generally become more physically active and less self-conscious in other athletic situations. I have also seen children lose considerable amounts of weight, resulting in a major change in body image and a big boost in self-esteem. This is especially important and beneficial in the pre-teen years.

3. Fitness as a Lifestyle – One of the main reasons I started working with children is because it was important to me to instill the value of fitness at an early age. It is also important to make sure kids find fitness fun – if children grow up associating working out with being something enjoyable and clearly seeing the benefits to their bodies and health, then they are more likely to keep fitness as a priority throughout their lives. Eating healthy becomes a natural and normal choice and being active becomes something they just do. Enrolling kids in an all-encompassing program like CrossFit also shows children health and fitness is something their parents prioritize and want to educate them about.  Courtesy of Becca Borawski

Today’s Workout (March 22, 2012)

For Time:

500m Row
25 Overhead Squat (95/55)
400m Run
20 Power Snatches (95/55)

Overhead Squat

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.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction – outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong – dead wrong.

The second is a weak squat – you need to have a rock-solid squat to learn the overhead squat. We strongly recommend you review the December 2002 issue of the CrossFit Journal on squatting before attempting the overhead squat; you could save yourself a lot of time in the long run. The third obstacle is starting with too much weight – you haven’t a snowball’s chance in hell of learning the overhead squat with a bar. You’ll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.-CFJ, Overhead Squat By Greg Glassman (Free Download)

What’s your favorite movement in CrossFit?

Picture 1: Perfect (bar over the mid-foot) Picture 2: Bad (bar too far back) Picture 3: Bad (bar too far forward)

Today’s Workout (Monday, March 5, 2012)

Strength: Overhead Squat 3 x 3

Conditioning: For Time-
800m Run
30 Overhead Squats (75/45)
400m Run
20 Overhead Squats (95/65)
200m Run
10 Overhead Squats (115/75)

Overhead Squat-Bodyweight 15x (video)

CrossFit Overhead Squat Basics (video)

The Snatch is back!

The power snatch is used primarily to develop pulling power for the snatch. Since the lifter does not have to lower his or her body significantly after the pull, the movement is simpler than a full squat snatch. The power snatch therefore places less stress on the nervous system than full snatches, and therefore maximums can typically be achieved more frequently in the power snatch than in the classical snatch. Stress on the knees and hips that arises out of assuming a low squat position in an explosive manner is less than in the squat snatch, as is stress on the shoulders, wrists and elbows. The exercise is also useful for the beginner because it is simpler than the squat snatch and because it is a motion that can be practiced by a lifter who is too stiff to assume a low squat position while the lifter is building the flexibility to execute the full squat. But don’t be deceived. The transferability of the power snatch is the foundation to a squat snatch.

-Welcome new member Daniella of Ellas Cakes to CrossFit Naples.

Today’s Workout (Wednesday, February 1, 2012)

Strength: Overhead Squat 5 x 5

Conditioning:

15 Hang Power Snatch (75/45)

25 Double Unders

Rest 1 minutes

5 sets

-Score: Interval Times

Cash out: Pistols 3×10

Tuesday

Strength: Snatch

Conditioning:
For Time:
400m Sprint
21-15-9
Overhead Squat (95/65)
Burpee

From the shoulders down the technique is identical to the air squat. An immature air squat is exposed during barbell movement. The other variable required for the success of the overhead squat is ideal shoulder mobility. In this case, a comfortable “bicep to ear” range of motion is ideal for this movement.

Thursday

Strength:
Snatch & OVH Squat (1RM)

Conditioning:
Every Minute for 12minutes perform:
10 KB Swing or SDLHP and the remaining minute perfrom max rep Double-Unders

Score: Total DU’s

Sometimes going against some of these workouts feels like going against a sumo wrestler while weighing less than 100lbs soaking wet. Though at CrossFit Naples we “forge elite fitness” we are also “forging elite minds.” These workouts are just as much mental as they are physical. Take care of your mind. Supplement with fish oil and read daily. A sure remedy for elite mindedness. Lets get it!