Welcome Jo Ann R. as a 2017 Intramural Team Captain!
1) How long have you been doing CF and how long have you been a member of CFE?
CFE Member since February 2016 (Bootcamp)
Crossfit September 26, 2016 (Not counting previous box with Crossfit Big and Tiny – June 2015)
2) What kind of music do you like to workout to?
I like to workout to some gangster rap or heavy metal. It gets me going and makes me feel tough. Haha!
3)What is the one, single food that you would never give up?
4)What is your favorite CrossFit movement?
5)What is your motto in life?
Feel the fear and do it anyway.
Best of luck to Jo Ann’s team this year in the Intramurals. Pizza will sure taste good after all those tough workouts!!
The Overhead Squat (OHS) can be an exceeding frustrating movement for both new and experienced athletes alike. The front or back squat are a good test of core, hip, and leg strength while the OHS is predominantly a test of core stability and control. First lets look at how to properly perform and OHS, then we’ll look into how to correct some common faults.
First of all, practice should start with a PVC pipe or similar unweighted object. Until the athlete can demonstrate an absolutely stable rock bottom position with the PVC directly overhead, there is no need to add weight. That is the path for frustration and injury and our goal is always to work safely and learn the technique before adding weight.
It all starts with the base and your feet should start in the squat position with the heels under the shoulders and toes either straight ahead or turned out slightly. The spacing for the grip should be similar to the Snatch grip which will place the barbell 6 to 8 inches above the head when the bar is at extension overhead. Once the arms are locked out overhead, the elbows need to be rotated so they are pointed down toward the floor. You can practice this by using a waiters carry placing the PVC on open palms facing toward the ceiling. Next, keep the arms completely locked out by pushing up against the bar while also trying to pull the bar apart.
Initiate the squat by driving the hips down and back, similar to sitting in a chair. The bar must stay over the ankles during the full range of the movement. For most people, the issue comes from knee, hip, and ankle flexibility and not problems overhead. If an athlete is unable to maintain a solid chest up squat, then the shoulders will naturally come forward. Working from the bottom up starting on wall facing squats will pay off huge. Next, core stability is important and should be the next focus. Check out the videos below as homework to start improving your OHS today.
3 Power Cleans (95/65#)
5 Walking Front Rack Lunge (95/65#)
7 Shoulder to Overhead (95/65#)
4 x 30sec weighted plank holds (45/25#)
________________________________________________________________________________________ 6:00am CFLite Class
DB Burpee Deadlifts (35/25#)
200m DB Farmers Carry between each round
QOD: Are you looking forward to our next Nutrition Challenge?