WOD

Now that’s a nice lookin’ squat! 

Notice several key points:

Weight is on the heels!

Lumbar curve is good!

Bar is in the frontal plane!

You can tell that the knees track the toes!

Head is a little craned but he’s looking forward, not up!

Arms are locked out!  Yes, even with this "light" weight!!!!

"Why the overhead squat Jes?"  You ask….

The answer is simple yet complex: the overhead squat is the most difficult squat!  Your flexibility is severely tested and any weakness/laziness/tightness will be shown instantly and clearly.  Hehehe.  The other is is that as you begin to be able to load this movement your arms, neck and trunk (core) will "learn" to be as strong as your legs.  Which for any endeavor that asks you to use your arms at the same time you use your legs (pushing on things, carrying, lifting) is REALLY important 🙂

That’s why.

So this is about as "personal" as spotting could ever be!!!   And yes we’re gonna be doing more gymnastics training although this movement may take us a while to work in a WOD!!!

Let’s start with forward rolls instead!

Thanks to Barry and Keith for keeping me safe and in one piece!

Here is a piece of prose written by Deidra’s daughter Lexi while patiently (ha) waiting for D to finish a training session:

-This will include her punctuation and spelling errors 🙂

"Welcome to locals gym  we do crossfit. Now here our some rules pay Etetion to the trainer at all times no gum turn in the money and dontbe scared when we video tape you come in the office with permisen  the most inportent rule is to have fun."

We couldn’t agree more – dontbe scared and the most inportent rule is to have fun!!

Another Child of CrossFit – beware Presidential Physical Fitness, your test is weak!!!

Look at this face!

And here she is!!!

Next time you see "trainer option" get ready to have a blast!!!!  🙂

Here’s the backstory:  I wanted to create an off-season training manual/program for our very own women’s tackle football team The Seattle Majestics.  Most of the ladies live far south (Kent, renton etc.) and hence are unable to make it here to train with any kind of useful frequency.  So I was thinking about making a literal manual for them to train with.  Not a bad idea.  Then I remembered my off-season manual for football when I played and how much dust it collected and how detailed it really was and how much the coach must have worked on it…  I wanted something more compelling, something more sexy, more exciting….   BAM!  A website that you could check everyday that would have the workout you needed to do, video’s about the workout, suggested reading to develop your knowledge, rest day activities  – oh my god, that is awesome!  Totally not my idea, CrossFit.com has been doing just this for years, and guess what, it works awesome.  So then, how do I get this team educated on the basics so they can begin to progress their fitness in the off-season?  DO A CROSSFIT WEEKEND ADVANCE! Two days full of workouts, movement practice, lecture and demonstrations, nutrition talks goal setting  oh jeez, this is beginning to sound cool…  Right!!??

This is gonna be awesome!!  Two FULL DAYS.  We’ll start 9:00am Saturday down in Kent at a middle school (read: whiteboard, room to work, Jesse brings the equipment!) end about 5:00pm with a mandatory social outing afterwards.  Sunday 9:00am until we’re finished with questions which should be in the evening.  

Things we’ll cover include: the 9 movements, squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high-pull, medicine ball clean; nutrition, programming, website info and details, other exercises (sit-ups, back extensions, warm-ups, bear crawling, push-ups, pull-ups, box jumping, lunges, including gymnastics)!!!

This will be very comprehensive!  I want to put out the invitation to all our members and clients.  We’re opening pre-registration now for people interested in taking a two day advance to really hone in and focus on the essence of our programming and to hone technique.

I will be limiting the class size to 25 attendees.  Pre-registration is open now!  Price: $75 for the pre-registration (two-day) and $45 for either day (if you can only make it to one of the days).

Dates: Saturday and Sunday the 23rd and 24th of August 9am to 5pm.

Just envision The Truck, loaded with 3 rowers, 10 barbells, bumper plates, medicine balls, PVC pipes, paralettes, rings, dumbbells, rolling up unloading and devastating your fitness…

ARE YOU READY!?

This contest is going to ROCK!!  

We’ve got three of our ladies: Melissa, Abi and Lindsay – I’m pretty sure you know who they are!

Events include: 28,000 Double Decker Bus Pull, Yoke Race with 275 or 325lbs, Pressing Medley 90lb Dumbell, 100lb sandbag, 110lb log and a huge log deadlift for reps!  It’s gonna be awesome!

Saturday is August 2nd you should totally come and root ’em on!  I think we’ve got a chance to sweep the competition 🙂

I’ll post directions as we get closer to the day it’s near Puyallup!

We’re gonna make T-shirts 🙂  Get ahold of Abi for sizing and to give her money for it – if you want to buy one, she hasn’t quite figured out what to put on them yet – but it’ll be awesome!!!