10/18/2016 EMOM Tuesday

Chad Theodore Gamez, named after our dear friend Chad Harris.  Gone but never forgotten.

Chad Theodore Gamez, named after our  friend Chad Harris. Gone but never forgotten.

We missed our regular Monday EMOM to honor our friend Chad Harris yesterday.  A great time was had by all!  We are so grateful to our CFS family who honored Chad by participating and/or being spectators, stopping in to say hello, taking pics and videos and joining us in our celebration of his life.  Special thanks to Twain Harte Fire Department for loaning us the spare turnout gear to perform the workout.  It really gave many of our athletes a new appreciation for doing physical work in the constraints of heavy, cumbersome PPE.  We had some brand new CrossFitters trying out the workout yesterday and some friends visiting from other affiliates.  What an awesome thing to witness the tight knit bonds of friends and community!

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Today is EMOM Tuesday!  The third week of our EMOMs.  OH Squats and Pullups are such a great combo. The Overhead Shoulder stability required for the OH Squats makes the Pullups feel a little more challenging than usual, and vice versa with the Pullups into OH Squats.

Everyone should aim to hit the reps that are written. If you start failing half way, you should take 1 or 2 reps off the totals and continue.

The OH Squat is taken from the ground.  The weight for the OH Squat is intended to be light – moderate. Similar to the Pullups, you should always be able to perform the sets unbroken. Breaking these up take more time than breaking up the Pullups, so we really challenge you to hang on to the Barbell for all the reps. This way you get to rest more. 🙂

EMOM’s are a great way to help build that Pulling Strength and forces you to keep working when you might not want to.

WOD:

10 Pullups
EMOM 5min
10 OH Squat (115/75lbs)
EMOM 5min
Rest 1min
5 Chest to Bar Pullups
5 OH Squats (115/75lbs)
EMOM 10min

Happiness is remembering Chad.-photo credit to Sara Burgess

Happiness is remembering Chad.-photo credit to Sara Burgess

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