I am new to this, so what are overhead squats?

Kirk,

Dan John's article on the Overhead squat describes it well. You'll find it @
http://danjohn.org/overhead.html

What’s the official "CrossFit warm-up"?
Should it be something like a 10min circuit of jogging and stretching?
Or a pull-up/push-up/squat routine?
Any help or advice would be greatly appreciated
Thanks!

I'm a newbie to power lifting, am I right in thinking that even though I won't be getting as much out of the workout, I'm better off going light on the power exercises until I'm confident in my form and execution?

Chad,

The "official" CrossFit Warm-up is in the April 2003 CrossFit Journal. Coach just added some handstand drills to the warm-up for 2004 in this month's Journal.

3 rounds of 10-15 reps of
Sampson Stretch
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

3- 115
2- 135
2- 155
1's- 135

dropped back down for the single reps because I didn't want to compromise form. Did some medicine ball catch and throws for abs.

BTW I post early because I am stationed in Europe.

45x3
55x2
65x2
75x1
85x1
95x1
105x1
110 - just missed bodyweight

All reps below parallel.

I did better on these than I expected; due to my hectic work schedule the last several months, I haven't had time to do my daily "extras" practice.

3x95
2x95
2x105
1x115
1x125
1x135
This was a new exercise for me and my balance was really challenged. I could feel the muscles in my lower back really tightening to maintain my posture and balance. My left heel would keep picking up off the floor when I lowered the weight. I am rehab'ing from a rolled ankle and the range of motion is not quite back all the way. I am big time lookig forward to 'Elizabeth' tomorow!

Thanks Jon and Ryan(from yesterday)...I guess I accidentally posted 2 times.

3x95
2x95
2x100
1x105
1x115

With my wrist the way it is, I can't hold a snatch grip, so I have to hold the bar with a shoulder width grip. My arms came unlocked halfway up on the 4th set. And on the last set, believe it or not, I fell over backward! I pressed it after that to make it look less bad! LOL I REALLY need to work on these, obviously. Hilarious, is it not?

First workout since a couple of days before Christmas.

50kg (110#) x 3
55kg (121#) x 3
60kg x 2
62.5 x 2
62.5 x 2
65 x 1
65 x 1
67.5kg (148#) x 1

This is the first time I've done OH squats using near maximal load weights. During some of the singles, I was forced to consider the possibility of failing. It was only then that I realized that I have never practiced dumping the bar from this position - something I'll definitely have to do before I max on this lift again. Might be awhile before I get those 15 reps with bodyweight.

3x135#
2x145#
2x155#
1x165#
1x175#
1x180#(PR, previously unmeasured)

Chad,

Not a problem. Yesterday you asked about Crossfit having a flexibility program. Although they don't have one (outside of Samson and OH squat stretches) that I'm aware of, the program heavily incorporates moves from gymnastics and O-lifting. The athletes from these programs ranked #1 and #2 respectively in tests of flexibility, so it gets worked. It's also a prerequisite for several moves (any squatting movement, L-sits, snatching, toes to bar, etc.).

If you're interested in gaining flexibility you may want to follow Roger's advice about stretching frequently through the day.

Hope this helps.

Hi, all, when I do squats I have a pain in my right knee (right above the kneecap). Does anybody have ideas on good stretches or other exercises I can do? I don't want to continue doing squats until the pain has gone away. Thanks!

Question:

I noticed on tomorrow's workout pane, that onthe caption for the DB rack that you list overhead squats as an exercise performed with DBs. Is this common? Recommended?

Mike,

I dont know what the story is on OH DB squats, but I might do them instead for myself. My wrist's range of motion hates barbells.

Ouch overhead squats are killer! First time doing them, and I must say I HAD NO IDEA HOW DIFFICULT THEY ARE! I’m embarrassed to even post these numbers.
3 x 45 lbs
2 x 65 lbs
2 x 65 lbs
1 x 65 lbs
1 x 65 lbs
1 x 65 lbs
Bodyweight 150 lbs

Ryan thanks again for the flexibility advice!

Bodyweight= 155#

3x 70.5#
2 x 80.5#
2 x 88#
1 x 90#
1 x 100.5#
1 x 105.5#

1 x 110.5# (failed)
1 x 108# (failed)

Whoa nelly...this movement has "bust my @#$" written all over it until I get it down right.

First time on overhead squats. Ended up doing about 10+ sets x 10 reps/set working on form, balance, and flexibility with combinations of 45, 65, and 75 lbs. Big sticking points are flexibility in back and arms to keep weight back, together with basic balance, to let me get "in the hole". Had a trainer there to give me pointers. I will try to work on this movement each day, with just the bar, for form.

Everyone in the gym looked at me like I was a freak. Cool.

3 x 115
2 x 135
2 x 135
1 x 145
1 x 150
1 x 150

Great job Ryan...180 lbs OH squat is impressive..

135 X 3
155 X 2
175 X 2
195 X 1 bwt!
215 X 0 Failed!
205 X 1 PR!

These felt pretty good tonight!

I went to gymnastics tonight.

My friend recorded us doing some stuff, as soon as I get that (and a little more next friday) I'll probably upload it and post it on the BBS.

-Kevin

105 x 3
115 x 1 missed second rep
115 x 2
115 x 1
115 x 1
Oops. forgot the last set! Just noticed now as I'm typing this in. Did the workout last night. First time for Overhead Squats. Very tough especially on my shoulders and balance. Legs and back felt strong though. I'm going to add a few light sets of these to all of my workouts to gain balance and stablizing strength in my shoulders.

I think all that handstand practice has been helping the OH squats!

3x135
3x155
2x175
2x185
1x195
1x205
1x225 (PR)

Chad - glad I could help.

Chad St Clair - thanks for the encouragement

Tony, Kelly, Chris - Your strength to weight ratios are just killing me. Awesome job!

Hoo boy...I'm easing back into things, seeing as how an overly enthusiastic first month last year cause me to "crash and burn" big-time. So my numbers are really sad compared to the rest of you. But I'll post them anyway...

45x3
50x2
60x2
65x1
70x1
75x1

Patience, lad. The numbers will come...

95x3
115x2
135x2
185x1
205x1
215xmissed twice
205x1

The gym at NC State closed early on me today due to the small amount of snow on the ground, so I had to do a little improvisation today with my resources at home.

Pullups (palms out)-20: broken into 4 sets
Chinups (palms in)-20: broken into 5 sets

Then I did 10 supersets of 20 pushups and 20 squats with no rest between the pushups and the squats and 20 seconds between supersets.

If anyone cares, I named her Beatrix.

I haven't done heavy Overheads in a while, so I am glad you guys offered this wod. I was going to mix sleds with overheads, but decided to just pop a few up...then do heavy carries.

I went up to an easy 245 and forgot how great the heavy ones are for working the upper deck. Thanks!

65x3
75x2
85x2
95x1
102.5x1 horrible back-killer
95x1

Bench: 135x5, 155x3, 175x2, 185x2, 197.5x1, 115x20

3x115
2x120
2x135
0x140(missed)
1x135
1x140

finished with landmines
10x25
10x45
10x55
3(3)x60

Oddly enough, it's my shoulders that were the most sore a couple of days after the workout. I think it's because I pushed press the weight overhead to start and finished by slowly lowering the bar to my back. Heck of a pressing workout, for me anyway.

Does anyone measure the depth of the OH squat to maintain consistency? I find this really adds some challenge to the exercise. For example I use a medicine ball that is about 10" in diameter to make sure I squat to the same depth each time by lightly "touching down" before standing back up.

I did 3 reps 115lbs X 1,2 reps 125lbs X 2,1 rep 135lbs X 3. I had horrible form. Next time I will try less weight and a medicine ball for quality control. I am a newbie.

No squat rack yet...so I had to improvize by clean the weight up and doing a modified higher rep workout.

105x6reps
115x4
115x4
125x2
125x2
125x2