March 11, 2010
Thursday and Overhead Fred
Overhead Fred is just a name for a workout full of putting heavy stuff over your head. The lifts are a military press with chains, a 60 lb squat clean thruster slam x 3, log push press, hurdle skip for two passes, heavy dumbbell push jerk, heavy KB swing x 6 and a fat bar clean and jerk. The rep progression is 1, 2, 3 x 4 with weight increases after each 3. Took Lance 50 minutes in the morning but we were slower in the afternoon. Jen B. brought the lovely Cami to the gym and of all the days to pick to start with CrossFit she comes to visit Overhead Fred. The workout is much more difficult than it looks like on the board and you can tell that during the very first round of 1, 2, 3 reps. Cami soldiered on though and managed to get all the way though...faster than I did. Oh, line of the day. Cami managed to push press the steel log (65 lbs) and in doing so she had a bit of a steely look of determination, a certain set to her teeth. Sammie said, "You look like a monster when you lift that over your head."