Gains in the Overhead Squat
100 days until the south east regionals
In my CrossFit skills training, I have made some good gains on some movements that previously were very difficult for me.
One of these movements is the overhead squat. OH squats are difficult because they require a strong core, solid mechanics, and really tax almost every one of ten identified skill set areas in which CrossFit focuses.
Training notes:
1/14/2009
Weight: ~195
Diet: a little sloppy yesterday. fruit and nuts in the a.m., cheated with a mocha coffee in the afternoon. Salad and BBQ chicken at lunch with seafood gumbo (white rice, eeek), cheese, and blueberries at dinner.
WOD:
Ran 3 miles on the treadmill
- mile 1 at 6 mph with .5 mile at 2% incline
- mile 2 at 7 mph with .5 mile at 3% incline
- mile 3 at 8 mph with .3 mile at 3% incline
evening, rest.
1/15/2009 – morning
Overhead squat
- warm-up with bar, 65 lbs, & 90 lbs
- work sets (in lbs)
- 115
- 125
- 135
- 135
- 135
- 140
- 150
My overhead squats are feeling very good. My core has become hella’ stable and I believe I will really ramp up in weight quickly with this new strength. I feel my push presses are contributing to this comfort as well.
Lulu – Custom CrossFit WOD
Georgia and Florida, keep an eye on Fay…
Lulu – CrossFit Metro custom WOD
- 32 pullups
- 32 dips
- 22 pullups
- 22 dips
- 12 pullups
- 12 dips
- 25 kettle bell swings 30lbs
- 12 kettle bell snatches right arm 30lbs
- 12 kettle bell snatches left arm 30lbs
- 20 situps
Christian says, “Technically, I am two weeks out from my first 100-mile trail race and should be moving into a ‘taper’ mode; however, I believe CrossFit training actually helps me to recover and I plan to continue training, even scaled if I have to, up until about 5 days out.”
CrossFit Olympic Lifting Certification
CrossFit Olympic Lifting Certification
Wow! The best certification class ever.
Coach Bergerner, of Mike’s Gym, and father of the olympic hopeful Casey Burgerner, put on a fantastic CrossFit Olympic Lifting Certification August 2-3 in Flowery Branch, GA. {home of the training camp of the Atlanta Falcons}
Participants were trained, drilled …and drilled, and drilled, and drilled again, on the snatch, front squat, clean, clean and jerk, and the split leg jerk.
Coach Bergerner’s no-nonsense style and military-trainer type approach makes for invigorating and intense learning atmosphere. It’s important to pay attention at all times or you could find yourself doing burpees.
“Yea, burpees!”
Do this cert. Find a date and sign up right now!
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CrossFitMetro.com Information
CrossFitMetro.com
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"Just'a couple of dudes CrossFit Training in Metro Atlanta, GA"4007 Ancient Amber Way
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Norcross, GA (Peachtree Corners area)
Phone: 704.FAR.THER
email: christian@crossfitmetro.comWe are NOT a CrossFit facility nor open for membership; however we recommend CrossFit Atlanta for those seeking an well-organized, successful box"
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