Building community AND better overhead squats

September 2nd, 2010, by

I was in such a weird mood all day yesterday. Even when I was coaching my group classes, I could feel this extra bit of excitement in my tummy. I couldn't stop thinking about Warrior Women Wednesday ALL DAY!

The faces of Warrior Women Wednesday

Our Games team had the day off, but the rest of you did the following workout:

10-9-8-7-6-5-4-3-2-1
box jumps
push-ups

We saw some pretty fast times for this workout from both our men and our ladies. Tommy Mo took the fastest time of the day by finishing in 3:00 flat, and Stacy (using the men's prescribed height for box jumps) finished in 3:18. Great job you two! One of our newest members of the Fort, Cheryl, even jumped down to a blue band for her push-ups!

At the stroke of 7PM, we kicked out all the boys (except Murph) and kicked off our first ever Warrior Women Wednesday. I hope you ladies had as much fun as I did! We started with an overhead squat clinic. I had the ladies rolling around on the lacrosse balls, and showed them a few fun AND SEXY ways to get stretched and warmed up for their squats. By the end of the evening we had 7 new overhead squat PR's. To top if all off, Erin finally got her first unassisted pull-up! I looked over and saw her doing pull-ups and said "I didn't know you could do pull-ups!" Her reply was priceless. "That was IT! My first one!"

Ladies, I'd love your feedback on WWW. What did you like? What didn't you like? Our next WWW will be on October 6th, and we'll be doing something else fun and amazing. Hope to see you all there!

the ladies overhead squat

Category: CrossFit

14 Responses to "Building community AND better overhead squats"

  • SpecialJ
    September 2, 2010, 1:26 pm

    WWW was great!
    1.) We need shirts...
    2.) Great clinic- a lot more fun than i expected and I am glad there was a WOD. Flowed perfectly together from beginning to end.
    3.) Taking the dedicated time to perfect something always helps!! Glad I came!

  • Ryan the Lion
    September 2, 2010, 1:43 pm

    Jennie -

    I really like the artistic element and creativity of the picture. Awesome job!!!

  • Jennie
    September 2, 2010, 1:51 pm

    Awh, thanks Special J! It was great to have you back at the Fort, and I'm SUPER glad you ladies all learned something new!

    Ryan the Lion, thanks for your compliment on the picture!

  • Hannah
    September 2, 2010, 5:44 pm

    It was such a fabulous time ;-] Thanks Jennie!!! Can not wait for next time and to see the pictures....LOL I was wondering if you could put a "firemen's pole" in for http://WWW.....

  • Sarah
    September 2, 2010, 6:33 pm

    Jennie-

    It was a lot of fun & glad I came! I'm with julie on the t-shirt idea or perhaps..... special WWW socks? eh? I know I had to spark your attention on at least the sock idea?

    I think it would be a cool idea to try out 2x's a mo. in the beginning & middle. Too much fun to only come 1x a month? Don't know how that would work out for the other ladies, but worth throwing out there.

    I suppose if I have to wait for christmas or a birthday 1x a year, 1x a month for WWW will still work out ;)

  • myles lewis
    September 3, 2010, 8:24 am

    If I ever pass out at Crossfit fire I would want this to be the first thing I see when I open my eyes.

  • Jennie
    September 3, 2010, 9:51 am

    Score one for the ladies! See Brian? Private establishments are allowed to discriminate. Really it's in your best interest though....that we attract as many hot single women to the Fort as possible. :-)