September 11th, 2009 
John The OH Squat is a very difficult movement to master. I’m going to pick on Greg S. here a little bit… Notice here that his heels are coming off the ground, his knees are way out in front of his toes and the bar is traveling forward into the frontal plane. Greg needs to take a wider grip on the bar to allow more flexibility in his shoulders and work on pushing his butt back and down, fighting the urge to do the ‘knee bend squat.’
David U. has a good OH Squat, his weight is in his heels, back is tight, his knees track over his toes, arms extended pushing the weight into the air and he keeps his chest high.
WOD
Run to stop sign and back
—–
15 OH Squats
30 KB Swings
15 Situps
5 Rounds
—–
Run to stop sign and back
| Silvia | 23:40 row | 10 | Faris | 26:54 | 35 | John H. | 21:17 | 35 | ||
| Teri | 23:21 | 10 | Mike L. | 26:20 row | 35 | Alissa | 21:09 | 35 | ||
| Belinda | 25:51 | 20 | Allison G. | 26:08 | 35 | Ashley N. | 20:44 | 35 | ||
| Amanda | 22:42 | 20 | Robert D. | 26:01 | 35 | Elisha | 20:20 | 35 | ||
| Allison F. | 22:24 | 20 | Lee | 25:36(4) | 35 | Nic D. | 29:30 | 55 | ||
| Mindy | 21:23 | 20 | Melvin | 25:25 | 35 | Adrian | 26:30 | 55 | ||
| Julianna | 29:49 mod | 26 | J.P. | 25:16 | 35 | Jesse | 26:16 | 55 | ||
| Jill K. | 28:51 | 26 | Travis | 24:36 | 35 | Julie | 25:34 row | 55 | ||
| Lori | 26:58 | 26 | Jeff B. | 23:09 | 35 | Kurt | 24:13 | 55 | ||
| Beth | 26:56 | 26 | Tony K. | 23:08 | 35 | Jaron | 23:39 | 55 | ||
| Katie Kr. | 26:24 | 26 | Todd | 22:49 | 35 | David T. | 21:17 | 55 | ||
| Laura Y. | 24:11 | 26 | Freddy | 22:40 row | 35 | Tim F. | 20:17 | 55 | ||
| Fran | 23:35 | 26 | Peyton | 22:38 | 35 | Brett | 19:40 | 55 | ||
| Jacque | 23:24 | 26 | Susie | 21:46 | 35 | David K. | 19:21 | 55 | ||
| Steph T. | 19:34 | 26 | Sonya K. | 21:23 | 35 | Greg K. | 19:07 | 55 |
RAIN WOD MOD
Run 1 Lap
—–
15 OH Squats
15 KB Swings
30 Situps
4 Rounds
—–
Run 1 Lap
| Nancy | 22:38 | PVC/10 |
| Sarah | 14:00 | PVC/20 |
| Melanie | 14:12 | 35/35 |
| Katie R. | 12:45 | 35/35 |
| Bryan | 18:39 | 35/55 |
| Laura S. | 18:30 | 35/75 |
| Veronica | 18:00 | 45/35 |
| Amy | 15:46 | 45/35 |
| Sara | 17:47 | 65/35 |
| Doug | 20:58 | 65/55 |
| Tony L. | 17:22 | 65/55 |
| Brian | 20:42 | 95/55 |
| Robert R. | 17:00 | 95/55 |
| Greg S. | 16:39 | 95/55 |
| David U. | 19:15 | 115/55 |
THE REALLY AND TRULY ONLY IMPORTANT PART OF TODAY.
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OK, put it on the board of things I suck at…I actually thought i would’ve looked worse doing them…Overhead squats are hell. Cant stand them. My knees are still hurting.