December 17, 2003
Four rounds for time of:
Overhead squat 21 reps
Run 400 meters
Post load and time as pounds per second. Example, 135/13:05 = 135/785 = .172 pounds per second.
"TJ & the Gang"
Could Louie Simmons' Reverse Hyper machine spark an improved hip extension? We're betting the price of the machine and the space on the floor that it might - stay tuned.
Posted by lauren at December 17, 2003 12:53 AM
Oh man.. overhead squat 21 reps... I'll be using the bar for this one.
Brad - Hahaha, you're not alone on that one. The mere thought of this WOD gives me the chills.
I did this today, Tuesday, to keep my own week straight.
It is very, very difficult. The gym was 20 degrees F and I tried to start with 135 as it sounded right. Set four was with 85 pounds! I was leg dead and winded walking down my little hill to do the runs...but I did all four in 25 minutes. It was not easy.
Upside? Well, by the fourth set, your OS is very lubed and you just knock out the reps.
I would like this work out to be called "Dan."
Dan is a great name for this one.
First workout since injury that I'm not abashed to post: pullups and situps, 20 each, then 18,16,14,12,10,8,6,4,2. 14:07. Still deathly afraid of free weights. Again, love to hear from people with back difficulty experience.
You guys are only gonna use the bar? come on! on gonna throw 25's on each side of the bar! Hardcore. j/k I'll be using only the bar too.....:(
:13::02. Used 95#; felt I could have gone a little bit heavier. Otherwise, good workout.
Almost forgot. Robb Wolff had suggested a warmup routine to me some time ago which has helped me trmendously. Every day I do 3 sets of varying reps of pullups (my weak link, but much improved since I started this), pushups, situps, and overhead squats. I keep the reps between 8 and 12 usually, just to get the blood flowing. Doing the overhead squats, just this small amount, with only the bar, has really increased my overall strength. I used 95# today, and could/should have gone heavier. Thanks Robb!!
16.26 / 45# bar = .045
I could have gone a little heavier with the squats; good depth, no broken sets or falling off balance today. The running was hard - 22 degrees with a 13 degree wind chill - while the temp wasn't bad, the icy patches and frozen ruts on the path required a large dose of caution. I'll have to start seriously looking for good alternatives to running for the winter.
18.05/ 45# bar =.040.
My first time ever doing overhead squats. What a way to learn! These are truly awesome
Dave Leys:105 lbs/12:51=105/771=.136
I started out using 135#, but could only complete those safely for the first two rounds (11,10 and 10,5,4,2). For the last two rounds, I used 95# (11,10 and 17,4). Total time was a dismal 21:16.
Score = 115/21:16 = 115/1276 =.09 Ughh!
It sounds cold where some of you guys/gals are working out, the weater in Arizona was great, 70 deg. with lots of sunshine! Went mountain biking for 3 hrs.
I can not even use the bar for my overhead squats, I'm reduced to a 25lb. bar and still hurting.
Why are my heels coming off the floor when I do the overhead squats? What do I need to do different or correct? Any help would be great.
130 jumpropes (I jump kinda slow, hahaha)
Came out to about 12:15. I don't understand that.. I was worried I didn't get enough of a workout, so I did, like, 10 50lb thrusters to sort of finish off my shoulders.
Also, I REALLY need to work my overhead squat form. I keep moving all over the place. Any pointers?
had to condence the workout due to work i brought home - did 2 rounds with 95# in 12 min. but substituted heavy bag for run
score was on the way to pretty pathetic
95/12min = .132 now cut it at least in half for time to actual completion and have .0660 and probably would have been lower.
Ran 0.3 mi instead of 400m
25#/1030s = 0.024 lbs per sec
I'm humbled...may the Patrons of Vomit everywhere remember this day!
Tiff did the workout tonight with the bar...45 pounds. Quick question...does the total time mean "total time" or just the lifting portion?
If so, Dave ran a mile (ish) and did the 84 reps in 12:51? That is flat out amazing!
Call it the "Dave!"
Question about posting the weight-
When people post how much weight they use for a Crossfit O-lift exercise, do they just post the weight of the plates they put on the bar or do they post the total weight of bar + plates?
Anyways, I put 25# on the bar, and I have no idea how much the bar weighs, but I'm sure it weighs something.
Yes the time is TOTAL time, including the run.
The weight is the total weight, the bar and plates.
Substituted an old workout
Front Squat 3-3-3
Max Pull-ups 3 rounds
How many rounds in 15 minutes?
Front Squat 95 x 10 reps
175 on Front Squat
Got 5 rounds
Good work Chad
Haven't done the overhead squats before so my workout partner and I just used the bar. To much ash in the air from the recent fires to run outside so we ran 2:30 around the mat inside. Finished up with some groundwork and bag work.
95 lbs on the bar (total, of course)
Just bloody forever on the time (or at least, it seemed like it).
Actually, the clock said it was 28 minutes (a reasonable approximation of forever), so . . . 95 / (28 x 60) = 0.057
Did 8 hours of skiing instead.
Well, did this one yesterday. Ugh. Note to self; don't do heavy bench press work before this WOD. My shoulders were killing me through the exercise. Anyway, started with 95 lbs but ended with 85 lbs and did it in 16:00. Ouch!
Ran on t-mill; first round: 45#; second: 55#; rounds 3& 4: 60#. Avg weight-55#
Time: 21:37 55/1297=.042
20 minutes...Used the bar only (45 lbs.), and substituted 2 minutes of jump roping for the run, so that's 8 minutes right there.
Will go heavier next time
105/21:59= .08. Temp outside about 15 degrees wind chill. Lots of ice in the parking lot. Good fun.