7/9/14 “Nancy” ….and YOGA tomorrow 8:00am!!

CrossFit Kids playing LEAP FROG!!

CrossFit Kids playing LEAP FROG!!

Looks like PUP Josie is having some fun!!

Looks like PUP Josie is having some fun!!

Hula Hoop with Molly and Reaghan!!

Hula Hoop with Molly and Reaghan!!

Hayley has a beautiful squat!!

Hayley has a beautiful squat!!

Josie and Hayley on the hula hoop!!

Josie and Hayley on the hula hoop!!

***CROSSFIT SONORA KIDS T-SHIRTS ARE IN!! TAKE A LOOK!!! $15/each

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WHAT A GROUP!!! Go CrossFit Kids Sonora!!

WHAT A GROUP!!! Go CrossFit Kids Sonora!!

SUPERHERO ACTION!!!

SUPERHERO ACTION!!!

By Greg Glassman….founder of CrossFit 

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts – the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power – unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners. There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction – outside of the Olympic lifting community most instruction on the overhead squat is laughably horribly, wrong – dead wrong.

The second is a weak squat – you need to have a rock-solid squat to learn the overhead squat.  The third obstacle is starting with too much weight – you haven’t a snowball’s chance in hell of learning the overhead squat with a bar. You’ll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.

WOD:

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

***Don’t forget YOGA tomorrow morning at 8:00am!!! Only $5 for members and $10 for non-members!!!! 

 

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