As I've mentioned previously, for some reason many CrossFit workouts have feminine names. Don't ask me why. Maybe it's to lull into a false sense of security before a workout. Then BAM! It hits you like a two-by-four upside your head. This ain't no step aerobics class!
Today's workout is named "Nancy." It consists of overhead squats and running. The overhead squat is simple: Hold a barbell (or broomstick, dowel, whatever) over your head and sit down. Nothing could be simpler, right?
According to Greg Glassman, the founder of CrossFit:
The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.
The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed.
So the overhead squat is one of the more important lifts you can do to develop strength, speed and power.
I've found the overhead squat to be exceedingly difficult due to stiff shoulders. I couldn't get more than a third of the way down. But by training with Mark Church, our Olympic lifting coach, my OHS has improved to the point where I can almost do a full squat.
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"Nancy"
5 rounds for time:
15 overhead squats 75#
Run 400 meters
Totals
75 Overhead squats
Run 2000 meters (1.24 miles)
Time
17:32
Previous results (Oct 7, 2008):
63# OHS
18:18
Making progress!
Mark Rippetoe: In the Gym with Coach Rip, Overhead Squats
