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Alba Nuñez, @komcrossfit, Madrid, Spain

Workout of the Day
Tuesday 171212
Rest Day #CrossFit
📷 @juanfrantg10

The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement.
This functional gem trains for efficient transfer of energy from large to small body parts—the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.
The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement and stability.
The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed.
For the seven-step process for learning the overhead squat and to see what all these letters refer to, read “The Overhead Squat,” by Greg Glassman in the CrossFit Journal (published in August 2005). Link in story. #CrossFit

Choosing who runs your nutrition program can be the factor that determines its success or failure. While putting the right people in the right roles might seem like common sense in any business, with nutrition coaching it is especially important to identify the skills that can be taught and the skills the coach must already have.
Learn how to identify must-have skills when hiring a nutrition coach in “Nutrition Services: Choosing the Right Coach” by @nicole_rd_hsn. Journal.CrossFit.com. Link in story. #CrossFit
📷 @rubywolff

In the second installment of “Rory in Ireland,” @CrossFitGames host @rorymckernan learns more about the country’s deep history as he tours Dublin and travels to Belfast, and how #CrossFit unites Catholics and Protestants in Ireland.
Full video by @ianwittenber in the CrossFit Journal. Link in story. @rcfni

“Et 👊👊👊 ! 7 ans, 132cm, 32kg: première montée de corde sans les jambes 😊” –@gintas_zilinskas
#petitàpetit 💪

CrossFit Level 1 Certificate Course - @crossfitcostamesa, Costa Mesa, CA

Workout of the Day
Monday 171211
4 rounds for time of:
Row 500 meters
155-lb. overhead squats, 10 reps
Post time to comments.
Compare to 150811. #CrossFit

🤳🏼@rayregno: I do what my Coach tells me to do... and I got better because of it.
Don’t ever underestimate the value of getting comfortable where you’re not comfortable and drilling with super light weights. Working with PVC alone helped me develop much better spatial awareness and movement intelligence.
#crossfit @crossfittraining @crossfit_weightlifting @mikeburgener

🤳🏼@genevieve_rose1922: This may not look like much to most but days like today are everything to me. The little victories are the big ones. Before this morning, I was not able to do squats this well. Look at me-heels flat, holding a kettlebell-that is insane. If you have cerebral palsy you know what I mean. Concepts like trusting our bodies does not come easy but mornings like this prove to me that it is possible. I was able to trust my legs. I cannot even believe what I’m seeing. I will cherish this clip. Baby Beast squatting with a kettlebell. Are you freaking kidding me? Great way to start a Monday. #crossfit #CFHG #cerebralpalsy #victories

Iris Abreu, @cfssli

Workout of the Day
Sunday 171210
Perform 10 rounds of the following, completing as many reps of each exercise as possible:
30 seconds of toes-to-bars
Rest 30 seconds
30 seconds of dips
Rest 30 seconds
30 seconds of body-weight deadlifts
Rest 30 seconds
30 seconds of handstand push-ups
Rest 30 seconds
Post reps completed for each exercise to comments. #CrossFit
📸 @messinaphoto26

✨Large-class logistics for @crossfitaffiliates
@davidosorio__ is back in Part 5 of this series with @crossfitsouthbrooklyn. He provides tips for handling large classes, including use of gym space and equipment, how to take charge, and how to run a smooth workout when a host of members show up to train.
Full video by @michaelishustle in the CrossFit Journal. Link in story. #CrossFit

“The amazing truth is that the very same methods that elicit optimal response in the Olympic or professional athlete will optimize the same response in the elderly.”
–Greg Glassman in “Foundations,” published in the CrossFit Journal in April 2001.
🤳🏼@kpedri: Grandma Betty is back in action and I couldn’t be happier to see her feeling like her old self again! This was something new we tried yesterday and loved it! She’s doing this with a 12 pound ball! #crossfit #crossfitdavis #grandmabetty #fitat96 #fitterat97 #nevertoolate

Ian Borg and Jon Bauer, @maxabilitysportsandcrossfit

Workout of the Day
Saturday 171209
Complete as many rounds as possible in 10 minutes of:
20 wall-ball shots, 30-lb. ball to 11-ft. target
10 strict pull-ups
Post rounds completed to comments. #CrossFit
📸 @squatsandpixels

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