Head to Toe Strength

The buy-in’s back in our metcon Thursday, but strength, balance, and flexibility are the featured act tomorrow.

The body works best, and gets strongest when working all together.  The overhead squat certainly allows us to test, express, and improve upon such total body strength.  Your arms will work to hold the barbell locked out over head, your legs will lower you down, and drive you back up, while your torso pulls everything together.  Not necessarily the most functional movement in and of itself (how often in life do you have to hold something above your head, and squat with it?), but the type of strength it allows us to develop, core to extremity, is incredibly useful on a daily basis.

September 2nd, 2010

Strength: Overhead Squat 5-5-3-3-1-1-1

WOD:
With an 8 Minute Running Clock:

Buy-in: 3 Rounds of:
250m Row
10 Box Jumps, 24″

*then*

-Complete as many reps as possible of dumbbell jerks (20%-25% bodyweight per hand)
-Score is total reps of dumbbell jerks

Announcements

*CrossFit Fenway will be closed this Saturday, Sunday, and Monday for Labor Day*

More Classes! More Coaches! Beginning Tuesday, September 7th we’ll be offering 10 classes a day Monday through Thursday, and increasing the class size on Fridays.  To accommodate all this extra capacity Joe McGhee and Aaron Landes will be coaching several classes a day.  Many of you have already met and worked with Joe and Aaron, but if you haven’t please introduce yourself.  Both are good coaches, exceptional athletes, and all around nice guys.  Be sure to check the class schedule for next week and beyond if you booked in advance.  You may need to rebook.

Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats.  Justin Shaughnessy has raised $3,350, ranking him first among all fundraisers! Crossfit Fenway has raised a combined $5,386. Register today, and join the fight as part of the CrossFit Fenway team.

The Red Sox are away Thursday, so we’ve got free parking all day at CrossFit Fenway.

  15 comments for “Head to Toe Strength

  1. Dan
    September 2, 2010 at 7:42 am

    OH Squat: 62kg – PR up from 50kg on 7/19
    WOD: 32 reps @ 45# DBs
    First 5:30am class. Wow that is early! Felt nauseous throughout the metcon. Thanks for having me today everyone, but it may be a while before I get up that early again. haha.

  2. Andrea
    September 2, 2010 at 8:21 am

    OHS 22kg PR! (and one sweet bruise from failed attempt)
    WOD: 40 reps@ 12#DB (def. too light)

  3. Kristin
    September 2, 2010 at 9:28 am

    Will spend the rest of the day doing spontaneous happy dances: OHS PR of 40kgs…up from 27!!

    The WOD, with my nemesis The Box, was another story.

    • Tiffany
      September 2, 2010 at 9:53 am

      Way to bring it! Fantastic OHS!! xxx

  4. Nathan
    September 2, 2010 at 9:41 am

    OHS: only 65kg – lots of trouble keeping the bar in the frontal plane
    WOD: 35 @ 50# DBs (scale up to 32% BW)

    • Jen K
      September 2, 2010 at 9:58 am

      Not to mention that those jerks were done with such intensity that one dumbbell spontaneously split in half!

  5. Jen K
    September 2, 2010 at 10:01 am

    OHS: 50kg – DOUBLED my old PR, but that was from day 2 of CrossFit 10 weeks ago. :)

    WOD: 19 @ 30lbs. Oh box jumps…one of these days I will complete a round without tumbling spectacularly or maiming myself.

    • Nathan
      September 2, 2010 at 10:16 am

      Nice squat. Did you fix your watch?

    • Yosh
      September 2, 2010 at 10:16 am

      Jen, awesome PR!

  6. Yosh
    September 2, 2010 at 6:45 pm

    OHS: 70kg (failed on 80kg)
    WOD: 55 reps @ 35#

  7. Eric P.
    September 2, 2010 at 7:36 pm

    OHS @ 95kg
    WOD @ 55reps at 55lbs

    • Justin S
      September 2, 2010 at 7:39 pm

      Beast!

    • yosh
      September 2, 2010 at 8:49 pm

      Yeah dude, eric was niiiiice with the ohs today.

    • Eric P.
      September 3, 2010 at 12:32 am

      thank you boys…

  8. Francesca
    September 3, 2010 at 2:40 pm

    OHS: 45kg (first time with the OHS, so technically a PR)
    WOD: 30 reps @ 25#

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