May 27, 2005
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.
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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
It's nice to have a low-rep powerlifting WOD after yesterday's madness.
Strong work Amaya! You're an inspiration to many CrossFitters out there.
So does the 1-1-1-1-1 mean just 5 sets of 1 rep?
love the capoheira move in the PM issue--can't wait to try it!
What kind of weight do you suggest?
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.
Time for another "hot chick muscle up" video
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.
Strong work, Amaya.
I believe Bill is on to something.
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.
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?
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?
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.
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.
2 x CFWU
OHS 115, 135, 145, 155, 165
FS 135, 185, 195, 225, 235
BS 235, 275, 295, 305, 315
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:
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.
...and FS and BS from bottom position.
OH to 225 rock bottom.
Front to 315 rock bottom.
No back Squat
The picture of Amaya is going on my wallpaper!
BWT 188 (today)
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.
Still learning form and appropriate start weight:
OH 45 X 5 (form problems, these are hard!)
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!!
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.
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
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!
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?
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.
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..
Bill Fox reads my thoughts!
Great legal minds think alike!!
Res ipsa loquitor!
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.
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.
Andrew, Yes, that is exactly what Coach is suggesting.
My flexibility in my shoulders and wrists hinder me on the overhead and front squats. I am working on it though.
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!
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.
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
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)
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.
Thanks for all your suggestions on how to improve the grip for front squats. I will be working on it in the following weeks.
Overhead squat 135-145-155-165-175
Front squat 185-195-205-215-225
Back squat 235-245-255-275-295
Lack of shoulder flexibility hurt the OHS. Lack of wrist flexibility hurt the FS. Definitely room for improvement here.
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.
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...
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.
Workout as follows: ALL WEIGHT IN KILOGRAMS
Jon OHSQ 70x3; 80x3; 85x3; 90x3; 95x3; 100x5.
Front Squat 100x1; 110x1; 120x1; 125x1;
Back Squat 130x2; 140x2; 150x2; 160x2.
Bodyweight 83.7 kilos
Start time 0555 hours
GTG ring dip and ring pullup 13,12x5 over the course of 5 hours.
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)
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!
Overhead 95-105-115-118-128 (PR)
Front 125-135-145-150-155 (PR)
Body weight 165 lbs. All squats very low.
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!
Went on a 30-mile bike ride in the hills instead of doing the WOD.
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?
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.
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...
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 :)
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!!
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.
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#)
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!
Skipped back squats because no squat rack
My arms and wrists started to be the limiting factor.
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.
Nasty leg day for me today-
OH: 115/125/145/155/165 (bodyweight 168)
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.
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.
Squat: Started at 115 and worked my way to 155 (bodyweight).
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!
OH Squats: 120/130/140/150/150
all in lbs.
OHS 95, 115, 135, 145, 145
FS 135, 185, 205, 225, 225,
BS 225, 255, 265, 275 half squat, 225
Cool progression! Started the next exercise with the weight I finished on the previous one.
Run Fairmont Canyon-Alki Time: 46.13min
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
225 235 245 245 255
285 305 325 325 345
Incorporated todays WOD with the Smolov Squat program I've been working on.
All done from hang position at knees
7 sets of 5, 345lbs
The 7 sets of 5, with 345lbs worked me after having already done 11 sets of squats, but happy.
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.
FS 135x5 Form needs a lot of work
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.
Down in back squats but up in front.
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
OHS: 85-95-105-115-125 (failed)-125
body weight 173
This was awesome I felt really good. This was my best overhead squat peformance yet.
nice work on the BWT OHS. thats awesome.
Very mice symmetry in this workout for me, and I was quite suprised with the results:
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.
Been attempting WOD for a little while now, actually did this yesterday. Now to my first post:
On the front and back squats, I'll have to put a bigger load on next time.
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
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.
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.
Worked these with more reps and did not go heavy. OHS up to 95#, front squat 110, back 150.
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 - 65,85,95,115,135
FS - 145,165,185,205,225
BS - 245,265,275,285(fail),225
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
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.
BS: 225, 235, 240, 250, 260(failed)
FS: 115, 135, 155, 165, 185
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
OHS: 115, 125, 135(f), 135, 145, 155
FS: 165, 175, 185, 195, 205
BS: 185, 195, 205, 215, 225
Amaya Powell is freaking hot!!!!!!1
(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
OHS: 75, 85, 95, 100, 105
FS: 110, 120, 125, 130, 135
BS: 150, 165, 175, 185, 200
Not much to write home about...
10# clubs: 1 min swipes (18)
15# clubs: 1 min swipes (16)
2 min swipes (30)
44# kb: 100 swings (no breaks)
OHS: 65x2 75x3
FR SQ: 135 x5
Back SQ: 225x2 245x2 225
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
50/55/60/65/70kg (only got to about parallel on the 70kg)
97/107/112/117/117kg (again, only to about parallel on the 117kg)
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.
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
BS: 80-90-100-105-107kg (pr)
This was a thoroughly rockin work out. Conceptually speaking.