Friday 07.26.13

First off...remember our CrossFit Hope for Cures event goes on Saturday from 0900-1100 in the Bubble.  The event is free but also is a fundraiser for St Jude Children's Research Hospital.  Visit http://hope.crossfit.com/cures for more info.  Please contact Jacob Heppner for details of our event and to let him know you are participating.  Consider a rest day if you are coming in for CF for Hope on Saturday, it will be a smoker.  If not resting then your choices are:

Nancy
5 rounds for time:
400m Run
15 Overhead Squat (95/65)

...or...

Jeremy
21-15-9 reps of:
Overhead Squat (95/65)
Burpee

Post your choice and your time to comments and the whiteboard.
Coach's Notes. (standard times of 0545, 0630, and 0700)

Overhead squat...active shoulders, solid midline, depth below parallel.  Any slip in mechanics for the OHS will cost you in terms of energy spent somewhere else, i.e. you will be less efficient.  More hip opener drills ahead of the WOD will help.

As for the run, be deliberate in your warm up to program yourself for a good stride.  If you Pose run then wire your brain for it ahead of time with some Pose drills (see below).  Regardless, your stride should be tight and upright from the first step.  We often do these sprints under metabolic load and tendency is to step out in an inefficient, broken position and just plod along down the road due to fatigue.  Be desciplined and step out that door in an organized stride.

Training Videos.