WOD, 3/09/10:

“SoCal Sectional WOD 1″

For time:

Run 400m
10 Squat Clean to Overhead (135/95lbs)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)
Three rounds for time.
20 minute time limit.

If you haven’t recorded your weekly points for the Paleo challenge, please do so tomorrow.  We have a lot of PERFECT scores this week!

I almost hate to program a WOD with over head squats in it.  For some individuals, it almost seems as if the movement comes naturally.  They pick up the 45 lb bar and look perfect: shoulders active, elbows locked out, bar bisecting the head, crease of hip below parallel, knees tracking toes, weight in their heels.  But for most, this is NOT the case.  It is a difficult movement involving strength, stability, flexibility, and a tremendous amount of balance.  

The reasoning behind why I hate to program this movement, is because I hate to see you struggle. For most, it is a humbling, ego-shattering lift.  Today, I saw some individuals who can front squat well over 200 lbs for reps be reduced to the 45 lb barbell. I want to commend those of you who were not ashamed, or angry when you were required to do this.  Always remember, FORM OVER WEIGHT.  We would much rather see you moving properly with light weight, than pull heavy loads with terrible form.  I always say, “you’ve got to learn to dress yourself appropriately before you can even think about accessorizing” (an analogy that may be lost on some of our male clients).  It applies to lifting weights too.  I ‘d rather watch you perfect your air squat, or do an overhead squat with a pvc pipe, than load of the weights and lose form.

So, I continue to program overhead squats (and snatches…the OHS’ more explosive brother) because, as much as I hate to see you struggle, I LOVE TO SEE YOU IMPROVE AND SUCCEED.  With practice, will come better form, and therefore, heavier lifts. 

Kudos to all my athletes who put their egos aside today for the sake of good form and becoming a better athlete.  

Shlee's got a great OHS...

Gotta get that form solid...you never know what we'll be asking you to overhead squat next!