For Load:

For time:

The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement.

The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed.

Ironically, the overhead squat is exceedingly simple yet universally nettlesome for beginners.

There are three common obstacles to learning the overhead squat. The first is the scarcity of skilled instruction; outside of the Olympic lifting community most instruction on the overhead squat is laughably, horribly wrong—dead wrong. The second is a weak squat—you need to have a rock-solid squat to learn the overhead squat. The third obstacle is starting with too much weight—you haven’t a snowball’s chance in hell of learning the overhead squat with a bar. You’ll need to use a length of dowel or plastic PVC pipe; use anything over five pounds to learn this move and your overhead squat will be stillborn.

Nancy

Nancy demands speed and precision. With a total of 75 overhead squats, each rep needs to be mechanically sound, yet the load is somewhat light, allowing for a near-sprint pace throughout.

For time:

The hip-back extensions, as well as the GHD sit-ups, should be performed in a slow, controlled manner. Don’t let that slow pace carry over to the rows. Hit the row hard.

Workout 25.3

With chronic diseases ravaging the world due to sedentarism and excessive carbohydrate consumption, Greg’s gyms offered cures and prevention through lifestyle change. The professional trainers affiliated with Greg through CrossFit were offering solutions and support that frequently flew in contrast to the commonly accepted, though corrupted, medical and scientific practices. Greg knew that much of the science was flawed, and rallied here for his affiliates to keep fighting the good fight.

This talk was given in late September 2019 at a gathering in Whistler of affiliate gyms that had been in business for 10 years or more. At the time, Greg was the CEO and owner of CrossFit Inc., who was in the midst of a historic lawsuit with the National Strength and Conditioning Association (NSCA) for their fabrication of injury data in a study of CrossFit training. Greg had vowed to expose the fraud and had refused to settle the case famously saying: “The currency of victory is light.” He couldn’t be bought off and silenced. However, after the sale of CrossFit in 2020, the new private equity owners of the business, promptly settled the case with the NSCA in early 2021.