TheBoltBlog

Video courtesy of CrossFit.com

The Shoulder Press

Setup

• Feet at hip width
• Hands/weights just outside the shoulders
• Elbows down, directly under hands
• Tight midsection
• Closed grip

Execution

• Think of yourself as a column, keep the whole body rigid; w/ tight core
• Pull head back, and press upwards attempting to drive the weight/hands straight up
• Press until directly overhead, arms fully extended, w/ active shoulders (ears should be visual from profile view)
• Keep your ribs locked down throughout the lift!  Avoid shooting the hips forward and over arching the low back

Did you know the overhead press used to be an Olympic lift?  Up until 1972 the Press was one of three lifts at the Olympics (w/ the  snatch and clean & jerk).  As lifters transformed the overhead press into an ugly step-brother of the press, the pseudo-standing bench press, the lift became obviously more dangerous and more difficult to judge and was eventually dropped from Olympic competition.

Impressive strength but Don't Do This!!!

Overhead Squat skill work
+
Elizabeth Burps
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21-15-9
Squat Clean, 135/95
Burpees

Thanks to Shay Ratliff and Kathy Pittman from MAC Barbell for our beautiful, new Kettlebells. In total 19 kettlebells ready to be moved, testing your grip, hip extension and mid-line stability.

We will be WOD-ing 9AM until 11AM.  All are welcome, just bring Full EFFORT!

And Congratulations to Egypt…….

I know this is a health, fitness and strength & conditioning blog, but I feel it would be remiss not to mention the triumph of the Egyptian people today.  There are sure to be many tough days in front of Egypt and its population, but this is a hopeful step in the right direction for human rights and liberty in a region were it rarely exists.  The bravery and courage to stand against oppression is something hard for us to imagine, and yet another reason I am so thankful to be an American and for all those who fought/fight relentlessly to create, provide and secure our way of life.  God Bless Egypt, God Bless America, and thank you to all those that serve!

3 Rounds for Time

200m run

50 air squats

200m run

15 Push Press, 115/75

Do you want to be a powerful athlete? Then you need to learn aggressive hip extension.

Will be at the gym ready to put in some WORK from 4-7pm.  All are welcome!