Sunday is a good day to work on some of the more interesting lifts and body weight exercises.
As such, today’s skill work focused on correcting the Overhead squat. Specifically, watching for active shoulders and which athletes could correctly load up their hips first when squatting. I’m pleased to say that there has been progress over the past few months, although the idea of having to do high rep overhead squats is still unpleasant.
The WOD is a personal favorite: Cindy
20 min AMRAP
5 pull ups
Anyone who’s ever asked me how I started Crossfit knows that Cindy has a special place in my heart. It’s an simple workout and great way to judge how far you’ve come, especially if you started out doing assisted pull ups. I’m a big fan of making everyone grind out unassisted pull ups during this as well and I was pleased to see how far everyone did.
It’s also unfortunately a sad time: Erin, a fellow Canadian and Crossfit regular, is returning to Toronto. She did promise not to make anyone overseas look bad which is a small plus.You’ve made excellent progress since you started training with us, well done.
“The Kaizen” To Kyle: For his continuous and steady improvement. Most recently progressing to a clean overhead squat as well as an unassisted Cindy. Well done.
“Forever Reluctant” To Anna: Who always hates me during class and wishes she could punch me in the face (her words.) but who always gives the workout her all.