Announcements
Paleo Challenge Nutrition Talk on Saturday January 4th, 2014 at 10:00 AM
Motivation
Goal setting must be specific, concise, achievable, and a have a deadline.  I will complete a backward roll to support by January 7th, 2014.  CrossFit HQ is giving away 500 commemorative t-shirts to the first 500 people who can complete the movement.  That is my motivation to reach my goal.  The goal is positive.  “I will” versus “I hope” or “I want.”  What are your goals?  How bad do you want it?
Strength
Overhead Squat is the most challenging of the squat series that we do.  Make sure your shoulders are warmed up.  Technique is absolutely critical to being successful.
 Workout Strategy
 Keep your back as vertical as possible.  Drive through your heels.  With the set rest there is not much strategy needed here.  Go all out for the full 60 seconds.   
Workout of the Day
Strength of the Day                                                EMOM for 5 minutes:10 Overhead Squats
Level 1: 

6 Rounds:

1 minute to complete

4 Back Squat @ 75% of 3 Rep Max

Max Jump Rope  

90 second rest 

Level 2:  6 Rounds:

 

1 minute to complete

4 Back Squat @ 75% of 3 Rep Max

Max Jump Rope 

90 second rest 

Level 3:

 

6 Rounds:

1 minute to complete

4 Back Squat @ 75% of 3 Rep Max

Max Double unders

90 second rest

 

Level 4:

 

6 Rounds:

1 minute to complete

4 Back Squat @ 75% of 3 Rep Max

Max Double unders  

90 second rest 

 

Get more awesome: 800 meter run or 1000 meter row (Opposite of yesterday)