CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

25
Jul

CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

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6 PRACTICAL TIPS FOR PRIORITIZING QUALITY IN CROSSFIT

 

We should mention that Katy had the top women’s score in Fight Gone Bad this week: 303.  When Katy did FGB last year she scored a 234.  That’s a 69 point improvement!  Melissa D. was second with 299!

Since overhead squats were part of our workout yesterday and the CrossFit Games included an overhead squat “ladder” think about this:  The lightest of all the male  competitors, Chris Spealler, overhead squatted 275 lbs.!  Spealler weighs 150lbs.!   The most weight overhead squatted, 377 lbs., was done by 2 competitors, Rich Froning (195 lbs./body weight) and Matthew Fraser (180 lbs./body weight).  For the women competitors, the lightest was 145 lbs. done by the 140 pounder, Wanda Brenton.  The highest was 250 lbs. performed by Kara Webb (154 lbs./body weight).  We have to mention Camille Leblanc-Bazinet since she overhead squatted 242 lbs. at a body weight of  130 lbs.–112 lbs. above her body weight!

There you go…if you were wondering what a “good” standard for the overhead squat is and you wanted to compare to the top CrossFitters on the planet, if you’re a man you need to overhead squat between 125 and 197 lbs above your body weight.  If you’re a woman you need to overhead squat between 5 and 112 lbs. above your body weight.

Get to work!–George

Live coverage of the Masters, Team and Individual competitions on games.crossfit.com

Workout of the Day
Take 15 minutes to work up to a heavy single Snatch (not a 1 rep max)

3 rounds for time of:
50 Russian kettlebell swings 24/16kg
12 push press 115/85#
12 power snatch 115/85#

Post your scores to the Whiteboard.

1 Response

  1. Kelly R

    Yeah Katy!!! Holy cow! I just think this is awesome! & congrats Melissa- the 2 of you are such great examples for us women ( young & old ) xo!

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