Pic: Angela Clancy

  WoD: "Overheard at the Gym: A Squat is just a Squat right??"

Overhead Squat

5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1

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• Strength days, or "heavy days" are to be respected within the CrossFit prescription & programming. They are just as valuable as your "metcon" workouts. If you don't work on your strength training and dial in focussed technique you the progress will be harder to come by. These are the days we get to turn the clock off so to speak & not get flustered by "moving for time". There are certainly times for that type of lifting and we incorporate them into timed workouts to develop that side of your fitness.
• But true heavy days are where we get to geek out on the nuances of lifting weight. It is in this "geekery" that we can see & correct our faults properly. Take our time to rest & reflect and make changes in the very next set. Then we can truly test ourselves on what we are actually capable of and work off that in other training going forwards.
• Overall goal today is to use the 5's as primers for the rest. Percentage wise lets aim the 3's no less than 80%(ish) of a 1RM and build from there if able.
• Hold the standards. Form is priority as always.
• Scale as needed.

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