Overhead work- Mon 2.13.17

 In W.O.D.

One of the reasons we weight train is to challenge posture and position under load.  If your posture is horrible under load, then you need to learn the position at lesser weights first.  This is even more true in overhead work.

Strength: Overhead Squat 3-3-3-3-3

Conditioning:  AMRAP in 12:00:
– 20 Warrior Sit Ups (Performance: GHD)
– 10 left-arm Overhead Walking Lunges
– 10 right-arm Overhead Walking Lunges

* Performance/Fitness: Use a 53/35# KB or 50/35# DB
* Health: as heavy as possible


*Optional Strength:  Wendler Week 3 Day 1:
– Back Squat
75% x 5
85% x 3
95% x 1+

(When you see 5+, 3+, 2+,or 1+, that means you do the max reps you can manage with that weight, with the goal being at least 5 reps.  If you go higher than you’re attempting to set a personal rep record at that weight, but the lifts should maintain the strictest of form.)


The CrossFit Open right around the corner.  CrossFit Open 2017 registration is open now.  Click HERE for more information.  For those interested, we are going to form a team.  For those not-so-interested, we are still going to program the Open workout for the entire gym.  We do this for several reasons.  1) so we can remain a community and do it together.  2) Because when it comes down to it, it’s JUST a CrossFit workout, and only YOU put the pressure to make it harder on yourself!

The Open is Fun!  And every Friday leading up and during the Open, Coach Phil will be doing the workout at 6 pm and would love some of you to join him!  If not, he will still do it alone, because he is one motivated and motivating fool! Let’s have some fun and everything can still be scaled!


And, this February Sweat Angels is partnering with Guiding Eyes for the Blind to help the blind by caring for their trusted guide dogs. Every 3 check-ins provides a bowl of food for a guide dog in training. #guidingeyes

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