May 27, 2005

Friday 050527

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

amayaMU.jpg

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CrossFit NorCal's Amaya Powell joins the Muscle-up Club.


The Performance Menu is Robb Wolf’s powerful contribution to the CrossFit philosophy. This is a must read for serious CrossFitters.

Posted by lauren at May 27, 2005 6:47 PM
Comments

It's nice to have a low-rep powerlifting WOD after yesterday's madness.

Comment #1 - Posted by: Arley at May 26, 2005 8:27 PM

Fantastic Job Amaya !

Comment #2 - Posted by: Mikki at May 26, 2005 8:35 PM

Strong work Amaya! You're an inspiration to many CrossFitters out there.

Comment #3 - Posted by: RossB at May 26, 2005 9:38 PM

So does the 1-1-1-1-1 mean just 5 sets of 1 rep?

Comment #4 - Posted by: jim at May 26, 2005 10:18 PM

love the capoheira move in the PM issue--can't wait to try it!

Comment #5 - Posted by: kls at May 26, 2005 11:01 PM

What kind of weight do you suggest?

Comment #6 - Posted by: justin at May 27, 2005 12:06 AM

Jim - yes, it's 5 sets of 1 rep each (x3 exercises).

Justin - start with a heavy weight you know you can OH squat successfully. Then, as coach suggests, try to add weight for each of the remaining 4 sets. Then, add a little more weight for the first front squat and repeat for the remaining 4 sets of front squats and for all five sets of the back squat.

Comment #7 - Posted by: Tony B. at May 27, 2005 12:18 AM

Time for another "hot chick muscle up" video

strong work.

Comment #8 - Posted by: Bill Fox at May 27, 2005 3:00 AM

The QDR is fun. Ido will be doing another piece for us to transition that move into handstands and other moves.

BTW- Amaya is darn close to a Planche in addition to the MU.
Robb

Comment #9 - Posted by: Robb Wolf at May 27, 2005 4:54 AM

Strong work, Amaya.

I believe Bill is on to something.

Comment #10 - Posted by: brian_g at May 27, 2005 5:02 AM

1X5@45lb OHSQ
1X5@65lb OHSQ
1X5@75lb OHSQ

WOD
OHSQ-80,85,90,95,100
FRSQ-110,120,130,140,150
BackSQ-160,175,190,205,220

First time doing BB front squats or back squats in a while.

Finished off with:
4X10L/10R + 10 2Handed Swings w/1.5 Pood
30-45 Seconds rest between sets.

Comment #11 - Posted by: C Imes at May 27, 2005 5:04 AM

We've typically insisted on focused photos. (My silly little rule.)

There have been two exceptions to that rule in two consecutive days.

Amazing the manner in which our value systems manifest, no?

Comment #12 - Posted by: coach at May 27, 2005 5:36 AM

Does anyone lese have trouble doing the front squat in the "true" olympic style (with elbows pointed straight in front of you, like at the end of the clean)? I have always had trouble doing it like that except with light weights. It just kills my wrists. Any suggestions on how to improve?

Comment #13 - Posted by: Ryan at May 27, 2005 5:44 AM

I had that problem, it was just a general lack of wrist strength. After working my floor planche, and lots of cleans/front squats, it started to go away.

Coach, maybe out of focus, but great photographs, no less. Great work Amaya.

Comment #14 - Posted by: brendan melville at May 27, 2005 6:11 AM

When you're doing front squats, you don't have to grip the bar tightly. All the weight should be on your shoulders so you just have to have a few fingers on the bar.

Comment #15 - Posted by: Mark G. at May 27, 2005 6:18 AM

2 x CFWU
OHS 115, 135, 145, 155, 165
FS 135, 185, 195, 225, 235
BS 235, 275, 295, 305, 315

BW 220

Set a few benchmarks for myself since I havent done really heavy weight on these some of these exercises, some of them I have never done heavy weight on.

After WOD I did the 10 min. snatch test:
166

Comment #16 - Posted by: John H. at May 27, 2005 6:22 AM

OHS: 60, 65, 70, 72.5, 75kg - +10kg pr and a +5kg snatch pr for the 65kg
FS: 85, 87.5, 90, 92.5, 90kg
BS: 90, 92.5, 95, 95, 95kg - could've gone a bit higher...if I owned more weight.

Comment #17 - Posted by: Graham at May 27, 2005 6:25 AM

...and FS and BS from bottom position.

Comment #18 - Posted by: Graham at May 27, 2005 6:27 AM

OH to 225 rock bottom.
Front to 315 rock bottom.
No back Squat
The picture of Amaya is going on my wallpaper!

Comment #19 - Posted by: ACM at May 27, 2005 6:37 AM

BWT 188 (today)
OHS: 140x10,145,150,155,160
FS: 185,205,215,225,225
BS: 225,275,285,295,305
Once I got over 150 on OHS I had to push press it off my back instead of my sloppy power snatch. I am 20 days into the 40 day w/o(Dan Johns)with OHS and they are really coming up when I started playing with them(I am getting closer to my BWx15 goal).
I could have gone higher on BS but I was gettin' tired and did not think I could break parallel. I also ran 4 400s(1/4 mile?) fastest time 1:31 (legs and wind gave out). I am posting because my time is so embarasing it will force me to work on it.

Comment #20 - Posted by: craigv at May 27, 2005 6:42 AM

Still learning form and appropriate start weight:
OH 45 X 5 (form problems, these are hard!)
FS 65,75,85,95,105
BS 65,85,95,105,115

Amaya rocks!

Comment #21 - Posted by: New Girl at May 27, 2005 6:44 AM

Just found the CF site and this is awesome. I'm switching my old routines for this and even bringing my some of my hardened 1-2-1 clients onboard. Looking forward to posting some times. Live the dream!!

Comment #22 - Posted by: Matt L at May 27, 2005 7:21 AM

Question:

On these workouts where one is trying to reach for max weight, should someone with poor form, like myself on the OHS, really try and go all out?

Would I not be better off to try and go with less weight and more reps and try to nail that form?

I've never injured myself in the gym and I've no wish to start - I will have no spotter either.

Comment #23 - Posted by: C_Mel at May 27, 2005 7:26 AM

Front Squat - I too had trouble with holding the bar until I read an olympic lifting book written by a US coach. The key insight is:

1) size your grip
2) keep hold of the bar
3) practice

Sizing your grip is making sure your hands are the correct distance apart for your size. Since I'm rather tall it ends up I was gripping too close together. Once I widened my grip I was able to hold on to the bar much better in a clean.

Keep your hands around the bar - don't let it move to your fingertips. It seems paradoxical, but keeping hold of the bar will force your elbows up and out and will make it much easier to control the bar in a front squat.

Practice - don't expect to get it all at once, but if you practice you WILL improve and eventually be able to have a good hold in the clean and front squat. I was about ready to give up the olympic lifts because I couldn't keep hold in the clean/front squat, until I read about grip width. Once my grip was sized right and I held onto the bar, I was steadily able to increase the weight over a few months from the bare barbell to bodyweight. Now I've got confidence in the olympic lifts and it's really a feeling of accomplishment. Keep at it!

Comment #24 - Posted by: Arley at May 27, 2005 7:39 AM

On the WOD it says, "Try to increase the load on each of the fifteen sets." Does this mean that set 1 of FS should be slightly heavier than set 5 of OHS, and set 1 of BS should be slightly above set 5 of FS? Or should we be resetting our start point when we switch lifts?

Comment #25 - Posted by: Andrew at May 27, 2005 7:44 AM

OHS 95/135/160x3
FS 160/185/225x3
BS 225/265/295/320 skipped last set due to what felt like an oblique strain. I feel some much needed abdomeinal work coming on.

Comment #26 - Posted by: Tim T at May 27, 2005 7:53 AM

cfwu x3

ohs 55x3 65x3 70x1 70x1
fs 115x2 115x2 120x1 120x1 120x1
bs I couldnt press 120 overhead so I resorted back to ohs.. I need a squat rack now..
ohs 65x2 65x2 65x form was getting badx2
practiced on rings- dips and static holds..

Comment #27 - Posted by: dennyy at May 27, 2005 7:56 AM

Bill Fox reads my thoughts!
Great legal minds think alike!!
Res ipsa loquitor!

Comment #28 - Posted by: Ron N. at May 27, 2005 8:17 AM

Started with the CF warmup plus pushups and handstands, then moved on to attempt the WOD:

OHS: 95, 135, 145 (BW), 155. Then, with 160, I dropped the bar and smacked myself in the head.

I definitely think I'm too sleep-deprived to do this right now and I'll try it again later.

Comment #29 - Posted by: Nic Nakis at May 27, 2005 8:20 AM

Ryan-

The one thing that helped me work on my front squats (which are still pathetic as you'll see later today when I post my numbers...) is to use wrist wraps. I'm not sure it that is a "Good Thing" but it sure helped me... and it gave me a use for those silly wrist wraps I bought while powerlifting.

-Philip

Comment #30 - Posted by: Phil Feairheller at May 27, 2005 8:46 AM

Andrew, Yes, that is exactly what Coach is suggesting.

Comment #31 - Posted by: Tony B. at May 27, 2005 9:20 AM

BW-220
OHS- 95,95,115,115,125
FS- 135,145,185,185,225
BS- 275,315,365,385,405

My flexibility in my shoulders and wrists hinder me on the overhead and front squats. I am working on it though.

Comment #32 - Posted by: shane_t at May 27, 2005 9:30 AM

Joint mobility

Butt to ankles OH squats: 100/105/115/120/125 (might be a PR)/130-lost my nerve. These went really well considering my left shoulder is definitely not 100%. I can stay tight for a single effort, but multiple reps are going to have to wait for a while.

Butt to ankles front squats: 175/180/185/190/200! New PR, feeling strong today. Setted each front squat with a TSC style 62# pullup.

Below parallel back squats: 195/205/225/245/270! New PR, but this one took everything I had to get it out of the hole. If there had been another two pounds on the bar I could not have completed the lift. Setted each back squat with one bar MU (about flew on top of the bar after the weighted pullups) and one 52# clean-press-windmill combo per arm.

More joint mobility.

Something must be working here....during my competitive powerlifting days the only way I could have front or back squatted as much as I did today was by using a belt and wraps. To say I'm pleased would be a understatement. Thank you Coach Glassman!


Comment #33 - Posted by: kelly moore at May 27, 2005 10:00 AM

Nik,
you did OH Squat with 160 at bw :145, holy crap stong work. I'm at BW 150 and i'm lucky if I can OH squat 65 pounds. Well when I do the WOD later today i'll see if I can improve that. Your my hero dude.

Comment #34 - Posted by: Joseph_B at May 27, 2005 10:06 AM

OHS-95,105,115,125,125
FS-135,165,185,205,225
BS-225,275,315,365,365
all weights in lbs.

finished up with KB work all with 1.5 pood KBs
DBL KB snath 3 x 10
DBL KB swing 3x 10
DBL KB cleans 3 x 10
DBL KB winddmills 2 x 3
alt. rengade rows 2 x 8
Jeff

Comment #35 - Posted by: JTinch at May 27, 2005 10:07 AM

Well I felt great today, but my posterior chain was extremely weak. First time I felt strong in the OHS

OHS: 85,95,100,100,105 (PR)
FS: 115,155,155,160,160 (PR)
BS: 185(f),155,165,170,170

Back squats were below parallel, and on the first one my strength completely fell apart and I had to lower to the catch bars. First time it's ever happened to me, and well below my PR. Glutes really felt it.

Comment #36 - Posted by: brendan melville at May 27, 2005 10:34 AM

Thanks for all your suggestions on how to improve the grip for front squats. I will be working on it in the following weeks.

Comment #37 - Posted by: Ryan at May 27, 2005 10:39 AM

H-
None (dentist)

S-
Overhead squat 135-145-155-165-175
Front squat 185-195-205-215-225
Back squat 235-245-255-275-295

Comment #38 - Posted by: S & H at May 27, 2005 10:53 AM

BW= 145

OHS: 65,75,75,85,95
FS: 115,135,135,145,145
BS: 210,220,240,260,270

Lack of shoulder flexibility hurt the OHS. Lack of wrist flexibility hurt the FS. Definitely room for improvement here.

Comment #39 - Posted by: JSP at May 27, 2005 10:59 AM

OHS 95, 115, 135, 155, 185
FS, 5 x 1 @ 185
BS, 5 x 8 @ 135--couldn't C & J over 185 to get the barbell in the back squat position. Don't have racks.

Mixed Handstand and L-sit practice with 40lb DB Thrusters in between sets and reps.

Comment #40 - Posted by: Thompson at May 27, 2005 11:03 AM

Did yesterday's WO. All was going well until my 15th SLDL(23:23 should ahve finished around 23:45) when my hamstring gave out. Same leg as May 11th doing the last 400. I've been careful, but am extremely frustrated by these repeated injuries. Any advice other than rest more, stretch more, etc...

Comment #41 - Posted by: TomG at May 27, 2005 11:04 AM

Started at 45 ended at 165 in increments of ten with a few double ups. Did overheads to 75. Fronts to 125. Finished off sets of pushups 25 15 10 mixed with overheads at 45 10 10 10. Managed to almost break my wrist by fooling around with grips and dropping the bar. Phew.

Comment #42 - Posted by: Christian H. at May 27, 2005 11:11 AM

Hi all,
Workout as follows: ALL WEIGHT IN KILOGRAMS
Jon OHSQ 70x3; 80x3; 85x3; 90x3; 95x3; 100x5.
Front Squat 100x1; 110x1; 120x1; 125x1;
130x2.
Back Squat 130x2; 140x2; 150x2; 160x2.
Bodyweight 83.7 kilos
Start time 0555 hours
Duration 63:00
Unti tomorrow...

Comment #43 - Posted by: Jonathan Jensen at May 27, 2005 11:41 AM

Hi Tom G,

REST

Comment #44 - Posted by: Jonathan Jensen at May 27, 2005 11:42 AM

Almost forgot

GTG ring dip and ring pullup 13,12x5 over the course of 5 hours.

Comment #45 - Posted by: Jonathan Jensen at May 27, 2005 11:52 AM

Worked on form - still not confident/skilled enough to get down under a heavy load.

5 sets of 5 for all exercise to where I really felt form suffering, which was at the following poundage:

OHS - 125 (shaky)
FS - 155 (pulled forward)
BS - 195 (arched/pulled foreward)

Chris

Plently left in the legs on all counts - it's the stuff between the weight and legs where I faulter, and of course the stuff between the ears!

Comment #46 - Posted by: C_Mel at May 27, 2005 12:13 PM

Overhead 95-105-115-118-128 (PR)
Front 125-135-145-150-155 (PR)
Back 165-170-175-180-185

Body weight 165 lbs. All squats very low.

Comment #47 - Posted by: StephenT at May 27, 2005 12:46 PM

1 rep efforts:
Overhead squat 75#/85#/90#/95#/105#/105# (prev 1RM 95# 11/24/2004)
Front squat 155#/175#/185#/195#/205# (prev 1RM 195# 12/15/2004)
Back squat 205#/215#/225#/235# fail on depth/225#/230# (prev 1RM 235# 3/24/2005)

Underestimated my improvement on the OHS, 105# went up easier than the 95# from 11/24/2004. Had to do it twice to believe it!

Comment #48 - Posted by: jdg at May 27, 2005 12:47 PM

Went on a 30-mile bike ride in the hills instead of doing the WOD.

Comment #49 - Posted by: Wade W. at May 27, 2005 12:57 PM

BW: 132#

OHS: 95/105/115/125/135
FS: 145/155/165/175/185
BS: 195/205/210/215/220

OHS was by far the hardest part - just getting the weight overhead with a wide enough grip was a workout by itself. After that, FS and BS seemed successively easier, despite the increasing weight.

Now, a few hours later, I'm oddly sore across my serratus anterior. Any thoughts?

Comment #50 - Posted by: josh at May 27, 2005 1:22 PM

ive never been much of a squat guy but heres how it went...

CF warmup x3 and then 5x45 and 5x65 OHS

WOD (all ass-to-the-grass squats):
OHS - 95/105/115/125/135...limiting factor was my left wrist
FS - 135/155/165/175F/165/175
BS - 155/175/185/195/200...never BSd much...and im not very good at the back squat either, ZING!

then some prehab:
Step Ups - 1x8 per leg w/ 8s eccentric
95# Squats - 2x8 w/ 8s eccentric...whew...these had me sweating.

Comment #51 - Posted by: ediddy at May 27, 2005 1:37 PM

OHSQ - 75-85-95(fail)-85-90-95
Front Squat - 135-145-155-165(fail)-155-160
Back Squat - 175-185-195(fail)-185-190(fail)-185-185

My lower back is still sore, and my numbers are pretty pathetic (for a BW = 215), but one step at a time...

Comment #52 - Posted by: Patrick at May 27, 2005 1:42 PM

Totally love seeing the nice work from Amaya! For sure a huge inspiration as a female. So far I have accomplished 15 no assist pull ups in broken sets of 4-5, I will get mine :)

Comment #53 - Posted by: Courtenay at May 27, 2005 1:45 PM

Harder than I thought. I am recovering from a torn meniscus, but I felt strangely good today and I was happy with weights following injury.
OHS 40,50,60,60,65 (all KG and 10-12 reps)
FS 65,67.5,68.75,70, fail 70 again (all kilos 8-10 reps)
BS 70,72.5,72.5, (all 10 reps) final 2 sets at 77.5 x 4

Hopefully will get back to the good days, but feel great about my knee again!!

Comment #54 - Posted by: Matt L at May 27, 2005 2:03 PM

Executed WOD as follows:
-Warmup of 1 game of hoops (21).
-OHC: 85lbs x2, 95lbs, 115lbs, 135lbs.
-FS: 95lbs x2, 135lbs, 155lbs, 185lbs.
-BS: 225lbs, 245lbs, 285lbs, 305lbs, 315lbs.
-Addional sets of L-sit's.

Comment #55 - Posted by: Brand at May 27, 2005 2:12 PM

Congrats, Amaya!

Good day for PRs! Very exciting!

OHS-45/50/55/60/60(PR)-shoulder not strong enough to do much more, yet.
FS-100/110/125/135/140 (PR by 35#)
BS-145/150(PR)/150/145/145
BW=125

Comment #56 - Posted by: Eric2's Wife at May 27, 2005 2:25 PM

Patrick,
at BWT 205 im right there w/ you. ive never been good at 1 Rep Maxs nor squatting, but thats why CF is great...its got no individual bias that merely plays to one's strengths while overlooking personal weaknesses. fitness is wide-ranging and so should our abilities be. keep on keepin on!

Comment #57 - Posted by: ediddy at May 27, 2005 2:31 PM

OHS 45-55-65-70-75
FS 85-95-105-115-125(fail)-115-115-115
Skipped back squats because no squat rack

My arms and wrists started to be the limiting factor.

Comment #58 - Posted by: Ahmik at May 27, 2005 2:44 PM

BW = 171

OHS: 135, 155, 175(BW + 4!!! PR), 155, 135
FS: 135, 185, 205, 225, 225
BS: 225, 245, 275(just to parallel), 225, 225

First time ever doing BW on OHS. It felt great.

Comment #59 - Posted by: brian_g at May 27, 2005 2:55 PM

Nasty leg day for me today-

OH: 115/125/145/155/165 (bodyweight 168)
FS: 185/195/205/215/225
BS: 235/245/255/275/285

WOD was #3. Kept form solid...I was on my heels and upright, ass-to-ankles for each rep. Quality work.

#1 was a heavy leg lift early this morning, squats and DLs included. #2 was a plyo/sprint session at the track immediately before the WOD. Didn't have a lot of zip left in the legs for WOD.

You guys up over 300 on the squat...I bow down to you. That is really nice work.

Comment #60 - Posted by: Matt G. at May 27, 2005 3:04 PM

I couldn't figure out the front squat well enough to add weight so I "pyramided" the other squat. Also did two reps per weight. I'm almost to embarrased to post.

OHS: 85/95/115
Squat: Started at 115 and worked my way to 155 (bodyweight).
25 pullups/chinups
10 weighted pullups/chinups (25lbs)
About four weeks ago I tried an OHS at 95 lbs and dropped the barbell because it was to much...thanks for the training!

Bo

Comment #61 - Posted by: boangeres at May 27, 2005 3:52 PM

Sandy
OH Squats: 120/130/140/150/150
Front Squats:160/170/180/190/210
Back Squats:210/220/230/240/250
all in lbs.

Comment #62 - Posted by: Sandy at May 27, 2005 4:12 PM

OHS 95, 115, 135, 145, 145
FS 135, 185, 205, 225, 225,
BS 225, 255, 265, 275 half squat, 225

Comment #63 - Posted by: Paul Si at May 27, 2005 4:54 PM

OHS:95/95/115/135/135
Front:135/155/185/225(fail)/225
Back:225/245/275/245/275

Cool progression! Started the next exercise with the weight I finished on the previous one.

Comment #64 - Posted by: Scott D. at May 27, 2005 4:57 PM

Run Fairmont Canyon-Alki Time: 46.13min

Comment #65 - Posted by: Matt Durham-IAFF at May 27, 2005 5:08 PM

iinjured shoulder doing Lynne awhile back and it pains when rotating it back as I go down on OHS...so I did a few light sets
Front:
225 235 245 245 255
Back
285 305 325 325 345

Comment #66 - Posted by: timM at May 27, 2005 5:42 PM

Incorporated todays WOD with the Smolov Squat program I've been working on.
OHS
135,145,155,165,175,180
All done from hang position at knees
Front squat
185,195,205,215,225

Smolov Squats
7 sets of 5, 345lbs

The 7 sets of 5, with 345lbs worked me after having already done 11 sets of squats, but happy.

Steveo

Comment #67 - Posted by: steven stackpole at May 27, 2005 5:58 PM

OHS: 95-115-125-135-145
FS: 150-155-160-165-170
BS: 175-180-185-190-195


I'm off to the woods of northern Pennsylvania for a weekend with my lovely Anne and a big pot of chili! Let's hope the cabin is well ventilated.

Comment #68 - Posted by: John Messano at May 27, 2005 6:01 PM

BWT 185

OHS 95,115,135-shaky,135-shaky,135-solid
FS 135x5 Form needs a lot of work
BS 225,225,315,325,335

Comment #69 - Posted by: Paul Peterson at May 27, 2005 7:42 PM

OHS 100-1, 100-1, 100-5, 100-5, 100-8
100lbs felt light to OHS but I couldn't get the bar over my head with anything more then 100lbs.
Front 175-185-200-205-215
Nice gains
Back 215-225-230-235-235
Down in back squats but up in front.

Comment #70 - Posted by: Troy Archie at May 27, 2005 7:56 PM

OH squats: 95 95 115 115 115
Front: 135 155 165 175 185
Back: 185 235 255 275 275

finished with a few sets of double unders and single skips

Comment #71 - Posted by: Jay M at May 27, 2005 8:57 PM

OHS: 85-95-105-115-125 (failed)-125
FS: 135-140-145-155-165
BS: 175-185-195-205-215-225

Comment #72 - Posted by: B_White at May 27, 2005 9:10 PM

body weight 173
OHSQ/ 135/145/155/165/175
FNTSQT/185/195/205/215/225(MISS)
BCKSQT/225/245/275/285/305
This was awesome I felt really good. This was my best overhead squat peformance yet.

Comment #73 - Posted by: T.Rain at May 27, 2005 9:30 PM

T. Rain,
nice work on the BWT OHS. thats awesome.

Comment #74 - Posted by: ediddy at May 27, 2005 10:09 PM

Very mice symmetry in this workout for me, and I was quite suprised with the results:

OHS:
45,95,105,115,135
FS:
145,165,185,195,225
BS:
275,315,355,385,405

I actually ended up doing 1 wheel each side for OHS, 2 wheels for FS and 4 wheels for BS. Like I said, nice symmetry.

-Phil

Comment #75 - Posted by: Phil Feairheller at May 28, 2005 4:42 AM

Been attempting WOD for a little while now, actually did this yesterday. Now to my first post:
OHS: 65,85,95,115,125
FS: 85,105,125,135,145
BS: 115,135,155,165,175

On the front and back squats, I'll have to put a bigger load on next time.

Comment #76 - Posted by: Michael Howard at May 28, 2005 6:03 AM

CF WU
in pounds
began each OHS and FS with cleans from the floor
OHS 95, 100, 105, 110, 115
FS 135, 140, 145, 150, 155
BS 225, 230, 235, 240, 245

Comment #77 - Posted by: Colin at May 28, 2005 7:19 AM

Warmed up with 1.5 pood KB shoulder stabilizer/Turkish getup/windmill for 6 reps each side. Worked on O-squat, front squat and back squat form using 2 1.5 pood kettlebells. Finished up with bodyweight pistols. Pistols are definitely my weak link.

Comment #78 - Posted by: Ben E. at May 28, 2005 7:32 AM

ohs 85, 85, 95, 105, 105
fs 95, 115, 135, 155, 135
bs 135, 205, 225, 275 failed, 225

275 was a nice slow descent and dump onto squat rack. need to work on ohs and fs form. 10 min elliptical warmup 13/13. finished with 2-lb jump rope for a few minutes. even tried double under.

Comment #79 - Posted by: kevin o at May 28, 2005 9:39 AM

Worked these with more reps and did not go heavy. OHS up to 95#, front squat 110, back 150.

Comment #80 - Posted by: Steve S at May 28, 2005 10:02 AM

Kelly - nice work! congrats on the PRs!

Michael - Great to see you posting here!

I've got some serious cramming to do if I'm going to get the Challenge this time. I've been slackin on my OHS practice:

OHS 135/155/175/185/195(fail)
FS 205/225/245/265(fail)/255
BS 265/275/285/295/305(fail)

Comment #81 - Posted by: Ryan Atkins at May 28, 2005 11:57 AM

OHS - 65,85,95,115,135
FS - 145,165,185,205,225
BS - 245,265,275,285(fail),225

Comment #82 - Posted by: Scott K at May 28, 2005 12:25 PM

late post but done 050527: still GTG on OHS and OlyFS so:

OHS 3x5 at 45, 45, 65
OlyFS 3x5 at 95, 95, 95
BS 95, 115, 135, 155 (PR on full ROM Bsquats), failed on 175

WOD was #2 for day, for #1 hiked the hills of Camp Pendleton with the Bn

Comment #83 - Posted by: lanedj at May 28, 2005 3:26 PM

Kinda weak on the OHS today. A little distracted for precision lifts, I guess. BTW=147 as of 1300 hours.

OHS- 135, 135, 135 fail, 125, 125, 135.
Front Squat- 185, 185, 190, 190, 195. All reps here are PR's. Previous PR was 180.
Back Squat- 205, 210, 215, 220, 220, failed at 225 twice. Odd, because 220 goes up pretty easy.

Checked out a new BJJ place this morning. Dudes were out for blood. Tired.

-D.

Comment #84 - Posted by: Dan S. at May 28, 2005 4:24 PM

bw: 170#

OHS: 85,95,95,100,105
BS: 225, 235, 240, 250, 260(failed)
FS: 115, 135, 155, 165, 185

Comment #85 - Posted by: Chris W at May 28, 2005 5:44 PM

bw: 106/234

OHS: 85, 105, 115, 125, 135
FS: 115, 135, 165, 195, 225
BS: 135, 185, 225, 245, 265

1st time WOD as RX -
50 years old last month -
guess I can still squat decent -
need to lose some weight though -
no way can I go with the heavyweights at 105+ even in masters

Comment #86 - Posted by: Greg B at May 28, 2005 9:06 PM

OHS: 115, 125, 135(f), 135, 145, 155
FS: 165, 175, 185, 195, 205
BS: 185, 195, 205, 215, 225

Bw 185

Tim

Comment #87 - Posted by: T Sprague at May 28, 2005 11:34 PM

Amaya Powell is freaking hot!!!!!!1

Comment #88 - Posted by: r at May 29, 2005 10:54 AM

(all in lbs.)

OHS 55x3, 75, 85, 95 (1st time doing 95; lowering it was awkward, need to figure that out)
FS 115x2, 135, 145, 155, 175 (depth was poor, I think)
BS 185, 205, 215 (poor depth), 185x2, 205x2

a little disappointed; warmed up with some "B-squat" motion and then forgot to try it, argh!

BWt = 152

Comment #89 - Posted by: Rene' at May 29, 2005 1:26 PM

bwt 111
OHS: 75, 85, 95, 100, 105
FS: 110, 120, 125, 130, 135
BS: 150, 165, 175, 185, 200

Not much to write home about...

Warmup:
10# clubs: 1 min swipes (18)
15# clubs: 1 min swipes (16)
2 min swipes (30)
44# kb: 100 swings (no breaks)

Comment #90 - Posted by: Lynne Pitts at May 29, 2005 4:02 PM

OHS: 65x2 75x3
FR SQ: 135 x5
Back SQ: 225x2 245x2 225

Comment #91 - Posted by: Rick Ihrie at May 29, 2005 9:22 PM

No rack for Back squats so i did

OHS - 30kg, 35, 40, 42.5, failed on 50
Clean + FS 60, 70, 75, 80, 82.5kg PR, BW FS!
Deadlift - 120, 140, 160, 170, 175 Percentage PR, 212% of BW but 15kg less than my best DL

Comment #92 - Posted by: Don Stevenson at May 30, 2005 7:22 PM

OHS
50/55/60/65/70kg (only got to about parallel on the 70kg)
FS
75/80/85/87.5/87.5kg PR
BS
97/107/112/117/117kg (again, only to about parallel on the 117kg)

Comment #93 - Posted by: Pat at May 31, 2005 2:21 AM

OH : 45,55,65,75,85
FS : 95,105,115,125,135
BS : 145,165,185,175,175
Been rediculiously sick for the past 3 or 4 days now....first day back on, probably started early. oh well.

Comment #94 - Posted by: Isaac at June 1, 2005 4:15 PM

bw 177

OHS
Snatch to overhead position, then OHS
95, 115, 135, 155 (missed snatch), 155 (CJ) fell out of OHS @ bottom.

Front Squat: 175-225 (incremented in 5 sets of 1)
Back Squat: 235 - 315 (incremented in 5 sets of 1, last 2 sets weren't deep enough, so did an extra rep)...

Then went back and snatched and OHS 145

Comment #95 - Posted by: Kramer at June 2, 2005 11:27 AM

OHS: 40-42-45-47(pr)-50kg(pr)
FS: 55-60-65-70-75kg(pr)
BS: 80-90-100-105-107kg (pr)

This was a thoroughly rockin work out. Conceptually speaking.

Comment #96 - Posted by: JW at June 3, 2005 12:27 AM
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