First, let’s start with Overhead Squats, our strength movement for the next 3 Hump Days.
Overhead squats used to be my nemesis, especially when I was trying to get strong for the NorCal Regionals in 2010. But now, I think it’s a great movement that works your entire midline. The movement doesn’t come often, so I have to take advantage of it and work hard to get a good strong number. Key tip is to fold at the hips when going down into the squat. I can’t believe I don’t have a record of my old OHS PR. I have to find it in my notebook. I know it was at 100 or a little over 100#s. This all depends on how much I can push press over my head.
Check this video of Lindsey Smith for some inspriation!
Funny that yesterday I saw a status posted by Reebok | CrossFit One, and it said “Respect the Medicine Ball People!!!!”. And guess what we used in today’s WOD? Yes, the lovely medicine ball.
50 Double Unders 21 Wall Balls (20#/14#) 21 Med Ball Cleans 21 Med Ball Sit Ups 15 Wall Balls (20#/14#) 15 Med Ball Cleans 15 Med Ball Sit Ups 9 Wall Balls (20#/14#) 9 Med Ball Cleans 9 Med Ball Sit Ups 50 Double Unders
My first worry was the med ball sit ups. I wasn’t sure I would be able to lift the 14# ball. But I tried it and got it. So, I did the WOD RX’d, but definitely did not touch the 10FT target all the time. I still can’t string together the wall balls either. Must practice more in the mornings as part of my warmup. By the time I finished the WOD, my upper lip felt like it got knocked around a few times. A little swollen because the ball kept slamming into my face.
Respect the medicine ball people!
Result: 13:36, Semi RX’d.