If we're still learning the form of the overhead squat should this exercise still be used or should we substitute something else?

amanda

Amanda,

You should still do the OHS on the exercise. Just use a wooden dowel, broomstick, etc... Just my opinion.

How is an Overhead squat different from the routine rear squat? Does it exercise different muscle groups by holding the weight differently?
Also is a weighted squat a substitute for the dead lift, ie do they do similar musclses?
As you can probably tell by my naive questions im still new to the world of weights.
Many thanks

Taking the next couple of days off, due to the fact that I am going Los Angeles for the weekend.

Check out the Exercises page (link from the main CF page) for good answers (and illustrations) for your questions.

Short, smart-ass answer:
a lot, yes, no.

Brian

A question....

I'm a soccer player ( from Denmark ) and I'm been doing WODs for aprox. 2 month now - during the season summer break. It's been really and challenging - got hooked quite fast. Love the variation and the intensity. But now season is only a couple of days away - match on sunday. And I'm thinking that 5 rounds of OH Squat isn't really the smartest workout I could do, due to the match.

What do you guys do ? I figure that there must be a lot of other 'crossfitters' practicing sports etc. besides cf

Kind Regards/
Jens Andreasen

Zac,
in addition to Brian's advice, start light (i.e., broomstick) and work the movements before even thinking about adding weight and going heavy. oh, and a DL is picking something up off the ground, whereas a squat is dropping down and standing back up with weight already loaded (either back, front, or overhead). very technical, i know, but this does illustrate the essential difference.

jhax,
you could always modify the WOD. scale it back a little to your preference by either lowering the weight or reps or by reducing the rounds.

also, Josh, i gotta call you out on staging that pic :) i wouldnt have said anything if it were just non-chalantly-running-past-a-camera-perfectly-placed-in-the-woods-so-as-to-capture-a-beautiful-background, but you had to go shirt-less, haha. it is good to see the 'other' side of Mehico (vice TJ), though.

Do you guys usually count the bar as part of the prescribed weight?
For example on "helen" it calls for 95# If my bar weighs 15 pounds do I put 80#s on or do you put 95#s on for a total of 110 pounds?

Sorry,I ment "Nancy".

Jeff, count the bar.

the bar is part of the weight. if bar is 45 lbs, throw on a pair of 25's = 95 lbs

Ha, Ha. Nice, Ediddy. Caught. But ya gotta admit that the pic came out nice tho.

The funny background story was that it was taken the day after I had decided to do my second x-fit workout ever:

"100 jumping chins? That doesn't sound too bad. I bet I can do them as one set!"

This after two weeks of only surfing & paragliding...

I couldn't straighten my arms for two days.

jhax-denmark I play lacrosse in a post collegiate league and at 45 I have to be careful what WOD I do prior to an upcoming game. Normally I go to the archives for one that will not tax my legs as much as todays. By the way I have been doing xfit for about 7 months and it has helped my game immensely!!!

BY THE WAY YESTERDAYS WOD WAS MAX DL OF 350 THEN 5, 3 MINUTE ROUNDS ON THE HEAVY BAG.

Why do you hate my legs, crossfit? What did they ever do to you?

22:20.

steve72,

I keep telling myself that punishment assigned to us by CrossFit is no different than the punishment assigned by our parents...'It for your own good. It's because we love you.'...Sometimes it's nice to know someone cares!

Still learning the overhead squat. #45 bar only.

Rounds and time:
1 = 2:30
2 = 2:32
3 = 2:40
4 = 2:40
5 = 2:25
__________

12:47

AVG HR = 165

One question, don't want to sound silly. The people that perform this workout have a Olympic set outside? Or do you jump on the thread mills right after the squats?
Thanks, regards Alexander

Alexander,

I have an olympic weight set setup eiher in my garage or outside my house, so i'll just do a pre-measured 400m run and then do the squats when I get back to my house/garage.

I guess you'd have to jump on the treadmill after the squats if you were in a commercial gym, but I haven't been a gym-member for years now, so I might not be the best person to give you an answer here.

Any help?

Been working on the OHS Grease-the-Groove (GTG) style for about a month using just a curtain rod. Seems to work great for training the nervous system on highly technical exercises. All sets unbroken w/95 lbs. Sets just kept getting better. The runs trashed me though - had to use a treadmill.
Time: 19:20

17:46

wow i thought pukie was going to come for sure today. the runs are killing my time. any suggestions for additional workouts to improve the running?

thanks
jeremiah

I did 5 rounds of 400m run and 50 (body weight or air squats) in 19:52. I also did some planche and front lever practice.

95# OHS

17:00 flat

2:30 faster than last time!

12:28; Only used 45 lb bar for OHS. I feel good enough with them now to start using weight.

A friend of mine I see in the gym sometimes watched me do my last round of OHS and commented to me after I finished up:

"When you told me what you were doing, I thought you were torturing yourself. Now that I see it . . . I know you're torturing yourself."

May the torture continue for many years to come. Thanks CF!

20:49.

still need work on ohs form.

weights...

45/45/65/65/65

AHR 165

subbed 400 m rows for runs

25:02

After reading the new Crossfit journal about overhead squats I went back to basics and just used the bar to work on my form. The runs were done on the treadmill at 9mph.
13:45

CFWUx3 (did 5 pullups & dips, concentrating on greater range of motion for muscle-ups)

WOD with 90lb bar vice 95:

20:17

First week of CF, need to work on OHS form but overall felt pretty good today.

Calling an early rest day, will do this tomorrow. Stood at the treadmill for a few minutes and just couldn't press the button to get started. Not feeling too bad physically but mentally, was completely absent.

Bummer

I did sets of 10 OHS instead of 15, 95#. Almost fell over backwards once. Need to work on form. Ran on treadmill then walked 10 feet to squat rack.

16:12

Been WODing for a couple weeks now in addition to some Stew Smith training. Heading to recruit training in a few months. I think this is giving me a much better 'total body workout' than the previous workouts I've been doing. Thanks a lot, this stuff is great.

as rx'd 14:25
coulda, woulda, shoulda pushed harder

Didn't use 95 pounds as I still feel fatigued from yesterday's deadlift workout, so dropped the weight to 65 pounds.
Did it in 16:33, all sets of OHS were unbroken... Yep, you guessed it, unbroken = not enough weight ;-) Will add some next time.

Alexander,

If you are using a treadmill, use a manual program and set the timer for a lot longer than you plan on using it. Set the speed and incline where you want it (1 deg seems to be the conventional wisdom here to simulate a track run) and go to town. When you're done with the 1/4 mile, hop off and leave the machine running so you don't waste time (leave a towel or something on the machine so some good Samaritan doesn't turn it off for you). If your gym has treadmills that turn off automatically, you're hosed.

Flight PT today: Run 1.5 miles to ocean, swim about 400m, run back.

treadmill, 1% incline, 0.25mile runs
55# OHS

Still new to the overhead squat. Trying to improve my balance with the upper body, so kept it relatively light. No broken sets, so I will increase weight a little more next time.

19:01

480 meters
95#
3rd set broken 7/8 due to balance problem
19:30
runs avg 2:16
Jim

40 sumo deadlift high-pulls w/ 45# for runs
used 45# for OHS
finished in 16:50

The first two rounds I used 20# for the OHS. I dropped down to 15# for my last three rounds in order to improve my form.

Time: 26:05

For the folks asking about how you do the WOD at a gym. I have 400m path figured outside. I run outside come in lift the weight and head back out. The front desk staff starts to get familiar with what you are doing so they don't make you flash your ID the whole time. I've even gotten them to let me take the jump rope outside :)

Alexander, I'm doing crossfit to improve my rock climbing. I tried doing crossfit the same day as my climbs. I was toast. This was a few months ago. Now I do crossfit on my non-climbing days and it's working out for me. My climbing has improved immensley even though I'm doing CF basically 3x wk: 2-3 climbing days a week, one day off somewhere, and 3 CF days. And ia m still seeing improvements!

16:11 - 400 meter rows, 75# butt to ankles OH squats....2:09 faster than 050628! First set of OHs broken at 5/5/5, next three at 8/7, last was 15 straight.

90lb OHS, otherwise as Rx'd.

14:14. 3 minute improvement (last I just used the bar as well...)

Crossfit jakarta ,

Rdc and tim 16.32. Tim using no weight as recovering from broken arm.

This is my first comment. Started Crossfit in Feb/05 and have been hooked ever since. This site/program is a fantastic motivator. My biggest question in the gym used to be"what will I do today"; now I know what to do. And I am really impressed with the results. Thanks!!!
Deadlifts:
3x135
2x205
2x225
2x245
1x255
1x265
1x275 PR
1x285 PR
1x295 PR
1x300 PR
(ps checked my notes and the first deadlifts I did in March were at 135 lb)

Time= 16:31
Popped a rib Wednesday so I took it kinda light. Started the first round with 2 1.5pood KBs for OHS, but too much compression on ribs so I dropped to one KB. Warmed up witn 2 rounds of DB swimmers, KB side bends, and KB rotating deadlifts to warm up my core. Finished WOD with 2 KB farmers walk. Besides the first round of OHS, after the adjustment, I felt pretty good. Just don't want to sit there and lose everything while making a slow recovery. I figure I will watch it and do what I can, still pushing myself, to speed up my recovery process.

14:10 as rxd with bar only due to soar back

2.42
3.01
2.50
3.04
2.33
on treadmill, worked up to 6.20 min mile pace, 1/4 mile vice 400M

14:27; but I alternated between using a dowel and 45# bar to work on form for the OHS. Coach's article on the OHS came at a good time.

Last time we did this (05 06 28), I did it in 19:27 using 95#. I upped the pace of today's run, but my time must have improved by not using the rx'd weight. As I up the weight in the future I guess my time will also increase, before it decreases!

xfit wu
wod
1 hour bosu flex clas

24:30 w/ approximately 75lbs+- and 400m+ runs. Did this at my friends place out of town with what crappy weights he did have and just estimated the running distance.

Done as Rxd in 12:52...

14:14

Did the 400m on the C2 and did high, "knee-to-chest" jump squats x 15 instead of the OH squats.

This was a great birthday present, thanks Coach!

Done as Rxd in 15:00...

~19:00 (left my watch at the house)

Tough, but fun.

well, i suckered my mom into doing a 5k w/ me today. going in i wasnt expecting much since a)im still extremely sore from Cindy b)i took last week off and c)i havent run outside the WOD in almost 3 weeks. that being said, i did alright finishing in 25:01. waaay off my best, but all things considered, not awful. out of 19 or so, i think i got 8th. Nancy is probably too much of a woman for me in my current state, but ill at least work my squat form later.

Josh, it did turn out well...maybe too well, hehe. as for your pullup extravaganza, im feeling the results of that same kind of attitude in my legs. 'Cindy...ill go easy and shoot for 20 rounds'...yeah, standing hurts.

19:45
tweaked lower back good on deads yesterday so I ramped weight up each set with last 2 at 90pds.
Man it seems like I got about a 2 inch margin of error for the bar to move forward or back..but when I'm solidly in the groove I can fly up and down...full range.... if I'm not, every rep's an adventure!

well, i suckered my mom into doing a 5k w/ me today. going in i wasnt expecting much since a)im still extremely sore from Cindy b)i took last week off and c)i havent run outside the WOD in almost 3 weeks. that being said, i did alright finishing in 25:01. waaay off my best, but all things considered, not awful. out of 19 or so, i think i got 8th. Nancy is probably too much of a woman for me in my current state, but ill at least work my squat form later.

Josh, it did turn out well...maybe too well, hehe. as for your pullup extravaganza, im feeling the results of that same kind of attitude in my legs. 'Cindy...ill go easy and shoot for 20 rounds'...yeah, standing hurts.

crap...sorry. my computer tricked me.

21:12 as rx'd.
1 minute 42 improvement.

the last set of 15 OHS were nasty. grunting, pitching, yawing. ended with a loud slam into the squat racks.

recovery was without incident.

5 rounds for time of:
400 meter run
45 pound Overhead squat, 15 reps

= 10:12

It's ok Suggs, you've still got six months.

13:43 with 52 lb curl bar.

Guess I'll up the weight next time. Still feel a bit unsteady with OHS.

18:09

All unbroken sets. Sub'd 65# instead of 95# for the OHS. I wanted to make sure all were butt-to-ankles. Now I want things to get faster. Then heavier.

Warmed up with 5 minute, 1100 meter row, 25 situps, and some practice OHS with the O bar.

Cooled down with chirpees (my good buddy Tim coined the term, at least as far as I know) Take a burpee and add a chin-up to the leap. 10 chirpees, 21 dips for dessert.

Man, my lower back and traps are smoked from the deadlift fest yesterday.

Well substituted rowing for running. Started out with just the bar to get into the grove. haven't done much OHS but went to 55 lbs then 60 lbs by the end. All sets unbroken but the last one and that was 9/6. Total time 22:15 Had to walk about 50 feet between equipment and wait on the partner so it could have been faster.

One thing I noticed is that my left hand went numb...any suggestions?

24:42 with 75# OHS, all sets of OHS broken. This is 2:12 slower than last time, but with better form (went deeper).

18:22 as written. 23:30 last time, not sure why the big improvement.

Nice job, Big John!

subbed front squats (rock bottom) for OHS
subbed 500m row for last run

time: 24:00

Mike Donnelly

Used a broomstick
14:00

Jeremy

Jeff, where in Mexico is that? I'm in Mexico City right now, and it sure don't nearly as nice as that =) I'm guessing Baja if you're surfing...

Still learning OH squats, so used only 40#
Legs still quite sore from past 2 WsOD
18:48

12:30

Ronnie,

If I see "chirpees" on the WOD in the near future, I'm coming after you!!

Nancy? Today? After I did Cindy+deadlifts yesterday? I don't think so, I can barely move my legs.

So I did an alternating pyramid of pullups and handstand pushups (ladder? what *is* the word for this kind of thing, below?)

Pullups/HSPU
1/7
2/6
3/5
4/4
5/3
6/2
7/1

I was able to repeat that 3 times, with much kipping and jumping by the end, then tried to crank out a few more pullups (2, jumping, just barely) and HSPU (1 slow negative and collapsed), so I guess I maxed out. Didn't time it, but it would be a fun one to do for time.

I'll have a date with Nancy after a day or two of rest. My quads are *really* dead. And now, so is my entire upper body - I've achieved balance thanks to Crossfit!! %-)

laters,
Andy M

17:44

treadmill 400s, OHS 95 lbs unbroken, except for one set when I dropped the barbell.

Beautiful day of 101 farenheit outside, so subbed in sprint ladder (walk-back recovery): 22/40/50/60/78/100/100/78/60/50/40/22
went to gym and practiced overhead squats 5@65/5@75/3@95/3@95/3@95

5 Rounds
.25 mile
35# bar over-head squats, 15 reps
18:51

PR on the weight

17:32
5 rounds
400 meter run( treadmill 1% incline level 6.8-7)
OH squats broomstick (after reading OH squat article)
looking in mirror for form which really slowed me down but felt better
First 3 rounds unbroken

Hi all,
Kelly, you're ready for 15 w/bdw. in the OHSQ. Take a day when you do minimal exercise and go. Have your warm-up be mostly with the bar. Then, do 65x2, 80x2, 90x1, 100x1, 110x1 (if necessary).
Workout as follows

ALL WEIGHT IN KILOS
Lisa Snatch 35x3, 40x2, 45x2, 50x1x5. Then, squat 70x3, 90x2x10 (one set every 50 seconds). Duration 30:00 (including warm-up). Bdw. 59 kilos.

Jon Snatch 50x4, 60x3, 70x2, 80x2x5. Then, Squat 102x3, 125x2x10 (one set every 50 seconds). Duration 30:00 (including warm-up). Bdw. 80.8 kilos.
REST...

45 minutes...next time 30 minutes or less.

Practiced OHS, didn't run today.

Weight somewhere between 25# and 30#, did 75 reps broken into 8 sets(I think). Finally starting to feel some strength in the OHS form. Next time I see it on a WOD I will put more weight up.

Just paged through the archives and noticed I haven't had a rest day in nine or ten days. As Nancy is knocking, I'm going to remain a shut-in today.

-D.

How long should I wait between rounds

19:38

45# bar on OHS (form is much improved)
plenty of transition lag, so time could be better.
feel like i've earned a rest day after this last troika.

17:15

Used a deck chair made of particleboard for the OHS, roughly 25#s? Major league heat here in the outer banks of NC beaches - on vacation.

14:34:85 as Rx'd (PR by 2:30!!)

Treadmill @ 10.5mph 1st 4 rds, 10.0 last rd.
I wore a HR monitor just for the heck of it: Avg: 167, 2:57 "in zone" and you can bet the "out of zone" was all above. HR was 176 @ end of WOD (93.6% of max).

Wife:
12:15 w/ 1:30 on elliptical for each run. Used 45# for first set of OHS and 15# for the remaining -- body and form can handle the weight but shoulders would ache for several days with the added weight. Maybe after more rehab…Avg HR: 157.

Mark, rest here is to be kept to a minimum. The ideal is to do the whole thing without a break. Of course, the ideal is not something you jump into straight away.

Work hard on the runs, try and start the squats straight away and then take short breaks in between sub sets of the squats, then straight back into the run (jog, shuffle or whatever you are capable of) and building up the pace as much as you can. Rinse lather and repeat for 5 rounds.

Guarantee that Nancy will leave you weak kneed and head spinning.

Have fun

Cheers, kempie

5 rounds unbroken
3min on the bike (due to plantar fasciitis)
40lbs on OHS
22min.

Executed WoD in 30:15.
-Additional sit-ups.
-Additional 20 minutes of 1-1 hoops practice.
-Started OHS at bar only, worked up to 95lbs on Rounds 4 & 5.

14:07 with 70 lbs, same weight as last time.
Last time was 16:39.
Next time will do 80 lbs.
Got my first muscle-up today.
Did three consecutive muscle-ups on my first successful try.
Used a strong kip.
Reached my summer fitness goal.
Woo hoo.

17:20
5 rounds
400 m run
OHS with pole

22min.
ran on tredmill and used 20kg barbell with ohs.
these ohs are really demanding, I really had to consentrate hard. so far I've only used a broom.

Eric 2, Thanks for the treadmill tip... hadn't thought of it myself.

avarage hr. on treadmill 157

Ran 10 k in :49. Then did yesterday's WOD. The Team finally got our 45lb bumpers, what a difference they make. I had almost given up on being able to do straight bar DLs when I started CF 8 months ago, every time I did DL I would earn a strained lower back. Was using about 225lb at the time. But for the last 3 months I have been able to DL with straight bar no problem and the weight is constantly increasing.
3x135
3x225
2x275
2x275
2x295
1x315 PR
1x315 PR
1x335 PR
1x335 PR
1x355 PR
1x355 had to do it again!
I felt I had even more left, but I am still nervous about my back. But it still feels great. I am stoked! BWT 185.

As rx'd
15:21

16:14

Subbed 75 pounds for OHS's

~30 seconds slower than last time however....

range of motion and form more solid on OHS's this time.

Thanks Coach

did 1 400m run, but shins hurt so subbed rest with 500m rows.
Subbed OHS with 75lb bar across my lats
26:29

Had to sub due to shoulder pain. Over shot the mark. I back squatted 225 instead of OHS w/95. It took me 29:45 and my legs are still quivering.

If anyone could help I would be grateful. I cannot get any depth on my ohs, and I have been working on it with very light weight for a while now. Is it dangerous to put a plank under my heels so I can get more depth? With light weight this feels fine.

Duece-Duece:59

This WOD is gonna kill me tomorrow morning. Last reps of OHS turned into Thrusters in each set. Can't feel my legs.

nancy
400 m row & 95 lb OHS X 5
21:00

15:16

used 20kg again, same as last time

good, deep ohs again

that should have been 30kg

Did a sandbag mile again today. BWT 175#. Used 100# bag today, up 10 pounds from the other day. Time - 14:08.58
22 seconds faster, 10 pounds heavier. I like those numbers.

Jeremy

12:01 400m run x 5
15 OHS 45# x 5 Felt I needed the work on my squat form after this months crossfit journal.

File under "valuable lessons."
Doing sprints (on the b-ball court whilst shooting) then doing Cindy will give you killer DOMS.
No work today. Besides, I'm happily (?) doing home repairs today.

B-ball tomorrow. Sea World Sunday.
Yay.

29:36 vs 32:35 on 6/28/05

this month's crossfit journal paid for the year's subscription with the discussion of the overhead squat. invaluable for today's wod and beyond. did lots of warm up ohs with broomstick.

15 min elliptical warm up 14/14.

Nancy:

15:45 (almost 2 minutes slower than last time, but more work this time)

sub'd 1:45 heavy bag for run
95# OHS (15, 14/1, 15, 11/4, 10/5)

Form suffered in an effort to increase time...slowed time down too, double negative. Back to form!

Eric,

I just had to share. You know how it is: When you have something that good, you want to pass it on. :)

Jeff Martin at Brand X showed me an even worse (as in more awesome :)) variation of the burpee: it involved a back roll and then a roll to front and jump after the initial burpee move. It is killer-cool.

WOD
50lbs OHSQ same as last but worked on going deeper in the squat.

14:58;
54 sec better than last time
next time up to 55-60

Nick,

I would not suggest elevating your heels for OHS's!

If you cannot do them with light weight, do them
with a broomstick or PVC pipe.

If you can, I would subscribe to the Crossfit
Journal...or at least order the last issue with
the feature article on the overhead squat written by Coach Glassman.

This article is extremely informative
and should make you realize that the overhead squat is not a lift you should rush into using even light weight. In fact your form should be rock solid before you should even consider reps with as little as 2 1/2- 5 lbs.

As Coach explains, the overhead squat is a very
" unforgiving " lift.

Hope this helps

Mel

18:21
45# bar

Tracy: 23:13
20# bar

TM runs

we were both slower than the 1st time we did it, but both increased weight.

9:56 - No Significant Weight, No Treadmill

It's amazing how when you push yourself you find out you really don't need that minute or so breather between sets anymore.

2.5 mile bike

cf warmup x3

16:54 85# unbroken

Upset...should've gone heavier and
not have been such a sally...

5 minute abs than ride home

time to get drunk in Long Beach

sub a 50# kb for ohs. other wise rx'd. in 13:40.

14:16 as prescribed

-1min. faster than last time, & better OHS form and depth.

Mel, thanks a lot. I will get that issue.

just when I was starting to feel better about myself....
19:23
tried 95# OHS but couldn't do it. opted for 45#

CFWU x 3 @ 10 reps(Modified - no pull-ups or dips)

1st date with "Nancy"

17:40 as Rx'd (Treadmill @ 1%)

My legs are blasted. Needed to use my Cane Master's cane to operate the gas pedal and brake so that I could make it home. ;-) Great workout, thanks to Coach and all those that make up CrossFit!

25:21

Man, I feel out of shape..

I'm still working on form for OHS. This is the first time I've done OHS as part of the WOD, so I planned on doing ten broomstick OHS and ten with light weight (about 40 lbs). The broomstick OHS went fine, weighted ones not so well. My right arm is all numb and tingly (still) from the weighted ones. From a search on the forums, this seems to be a common occurence.
I think I'll stick with broomstick OHS for now untill I feel good and confident with the form.

Cfwu X 2
WOD - 15:32 (85#)
cfwu X 2

not too happy with the time but had to run up and down the stairs and restart the treadmill each round which ate up time. Form on squats was much better this time and increased the weight from last time by 10#. Time to start drinking.

Did "nancy" in 14:57! My OHS was 100lbs.

This morning at CFHQ I completed "Nancy" in 13:50. Days Leys of CFHQ holds the gym record with a 13:35. I'm looking forward to Jeff Martin's Krav Maga course tomorrow!!!

Greg

Subbed 75lbs for the OHS's due to right shoulder pain from surfing earlier this week. My 400 meter route is actually a little over 500 meters.
Total time: 23:05

22:45 as Rx'd

18:26

Dist apprx and hilly
used wooden dowel (i.e., zero-wt.) for OHS sets 1-4
used 45# barbel for last set...
a long way to go to improve squat flexibility

and...

finished off with bench press...
15@115
8@135
4@145
no rest between sets

i am a little behind
deadlift
3 x 265
2 x 285
2 x 295
1 x 315
1 x 335
1 x 350
shortened set total
bwt= 170 --no belt, just a little chalk for the hands
--------------------------
then "cindy" 19 rounds-1 round short of last time
-i will get to this wod tomorrow

22:00 using treadmill

smoked me like a cheap cigar

14:58

No bar, so used 2x25# db's. I wasn't able to lock my arms, so the later sets started to resemble thrusters, but at least no broken sets. Used treadmill at 3% and 7.3mph. Awful fun!

The running hiatus continues for me. . .

did the Rutman mile (I still find it weird that I can't run, but I can do a fast trot for the mile and not have any foot problems).

120lbs (bw 185) time: 15:52

not my best time, but I was using a poor bag set up and restricted myself to not use my head or neck (or as little as possible).

about 5 minutes afterward I decided to play catch up and do yesterday's WOD.

My lower back was not having it. Practiced my bench instead. Same rep scheme as the WOD.

145x3
155x2
165x2
175x2
185x1.5 (failed on second)
190x0 (the bar went straight down, a spotter would have been nice. had to roll the bar down to my legs)

135 x 10 for form.

185 is bodywieght for me and a PR!!!

I have accomplished two New Year resolutions this week. I have D- to thank for the form help on both. You can come over any time.

14:22 with 45#

all OHS done on to 12 inch box

Tried 65# only did 4, dropped to 55# did 2 more, but was very wobbly.

Stopped my watch, took all of the weight off of the bar and started over.

I wanted to do more weight but at least keep the same pace I did last time. I couldn't do more weight, but at least I dropped my time by 4 minutes.

I guess I will do 50# next time. Baby steps.

Shoulder really sore today, i think i over did it with the running yesterday 5 x (400m run 30m lunge 35x OA pushups)should have taped it. Should have, could have, didn't, paying the price now.
Taking a "buttercap" day i did CrossFit warm up 3 x 15 & sub'd lat pull for pull ups and box jumps for dips plus rehab exercises on my shoulder.
Hopefully shoulder settled enough by tomorrow to give "Nancy" a go.Will tape it.

17:30 as Rx'd

Excellent work Jonesy. It's all you, Bro.

-D.

cfwux2

400mrun x5
ohs 45 45 55 55(12-3) 55(12-3)
=19.41.08

5 rounds

400m run
15 - 95lbs OHS

20:30

18:25 as rxed
couldn't find my old score for this one, but i think today's was close to a pr

*MODIFIED* "Nancy"

5 rounds for time of:
800m Concept II Rower
65 lb Overhead Squat

Time: 27:02

21:39. Finally got to this one this morning. Looking at my history with Nancy, I am convinced that last time I skipped a round. OHS were with 65# for first two rounds, 60# next round, 55# next round and 45# last round. All runs at 8.6mph at 1% incline. I am definitely still fatigued from being ill earlier this week. Oh well. Onward!

worked up to 155 snatch followed by

Nancy 11:51 as rx'd

14:40 5 rounds
Treadmill 400's 1% around 9.3mph
#65 OHS 3 sets
#45 last 2
Unable to go deep w/ 95#
Can't shake the sinus trouble I've had for ~ 2 1/2 wks!

Nancy:

17:23, used an 85# bar so I could try better form; did 17 reps per round to make up for the weight. Used the rack.

Last time - 19:28 with 65#. Thank you CF!

damnit. did thrusters instead of OH squat. made it a lot harder. bw=205. WOD with 95# thruster. 22:27. had to break thrusters into 9/6.

13:43 with 35kg (77lb)

5kg heavier and 31 sec faster than last time, I'll take that!!

Thing that really helped me was the discussion of "active" shoulders on the board. For warmup practiced OHS with a skipping rope and was able to narrow my comfortable grip by about 12 inches just by emphasising lifting shoulders up to ears.

Cheers, kempie

Finishing first week on Crossfit, that's my excuse!

31 minutes, and used a broomstick. (Did not get to Cindy yesterday, so recovery not so diffifult) Haven't run in years though, so this was a tough one for me.

17:38, a day late.

Did 5 rounds last night in 28:20. Glad today is a rest day.

Subbed down to 65lb for OHS. My run got slower round after round, 2 min for the first and 3 min for the last.

4 Rounds:
400m run
serious stretching (I'm nursing some sore legs due to misunderstanding what a body weight squat meant for my date with Cindy.... got to ease into this CF thing)
16:00

20:46
started OHS with 65 lbs on first set....common sense prevailed under the hot florida sun...dropped down to 45 lbs for last four rounds...and survived............

14:30 as rx'd

110 sit ups
10 pyramid style push ups w/sundials

posting a day late again - 15:52

OHSs with just the bar - not enough flexibility in the shoulders yet

Warmed up with:
samsons, squats, situps, chair dips, and handstands

Worked out with:
100 dive-bomber pushups
time = 17:10

ouch.

15.50, 55lb weight. Maybe a little bit heavier next time. Focus on technique and getting lower. Max 16.6 on the treadmill which is fine when warm.

14:22

Used 50#'s instead of 95#. Did 30 reps instead of 15 to compensate. 400's seemed to get smoother as time went by. No rest between 400's and squats. Went to the local mall at 7:00 am and measured out .25 miles with my truck. Where there's a will there's a way.

Abraham Lincoln Crossfit

Tom = 20:30 (lots of transition time due to climbing stairs to the rowing machine)
substituted 750 meter row for 400 meter run
row times: 1:28, 1:32, 1:33, 1:32, 1:28
65 lbs. over head squat unbroken

Joe = 18:00
ran on treadmill 400 meters at a 9.2 mph pace for all five
overhead squat with 25lbs. shoulder still not flexible enough to handle more weight

11:40 with 70lbs. I am going for the record next time as Rx'd

as rx'd
paresh: 14:31
leo: 14: 11
got some stares from the ladies at the gym. hypothesis: crossfit helps you get the babes. the day i see a lady doing fight gone bad at the gym, i know she'll steal my heart. are you out there my crossfit princess? i hope to see this discussed in the journal.

18:00 (give or take)

Ran the laps on my home treadmill, 2% incline using 7.0, 7.5, and 8.0 on my laps.
Never did OHL squat before, so I used a piece of PVC pipe and read up on proper form. It felt good overall, and I can't wait to use more weight!

CFWU+ FRM Split stance Push/pull and Push ups (3 sets of everything)
Nancy - 40Kg bar forgot to set timer.

17.20

3.09
3.04
3.50
3.46
3.28

Newbie so I had to tweak it a little

35 mins...ugly but everyone has to start somewhere

I could only run 1/4 mile each time and OHS with 40lbs

Still, it kicked my ass but felt so good at the same time

14:00 even
Subbed 400 m row for run
95# OHS, no breaks

11:22

First round with 45# bar, but legs really weren't up to it after Cindy the other day - balance felt awful, so after that, just used a wooden dowel which was plenty.

Subbed in 60sec jump rope sprints (just jump rope as fast as you can for 60secs) for the 400m runs.

Followed by 4 sets of 14 pull-ups.

Still 2 days behind

21:09 Modified.

Did slightly longer than 400M on Runs
Used a 1 Pood KB and did 20 reps of one arm OHS
10/10
10/10
5/5/5/5 for last three

Finished in 16:02.

400 m times:
7:00 mile pace
7:00 mile pace
6:35 mile pace
6:35 mile pace
6:00 mile pace

Overhead squats:
45 lbs
45 lbs
55 lbs
65 lbs
65 lbs

18:32 as prescribed. The runs just kicked my butt. I going to start focusing on my sprinting as of tomorrow!

BTW=150. Weight as Rx'd. Did the runs on Mother Earth, for once. I only have a 50m course at work so I had to run the 400's 50m at a time. The repeated acceleration and deceleration was positively brutal. I have a new favorite way to run. Runs were MUCH slower than on the T-mill.

19:55.

-D.

100lb ohs
.25 mile tread run
Indoor course...looked down at watch for last round and forgot to set timer...last round in 3:05 was slow - Will say a 15:00 - I really need to plot out a 400 meter course for these benchmarks!

John 15:27
Brent 14:07

Both did front squats since we dont quite have the form down on the overhead. Legs still smoking from Cindy, and the heavy deadlifts. Maybe even a little Tabata left in them

just over 14 minutes

21:32.

17:05

18:42 as RX'd.

15:38
Had to take several rest halts, especially last two sets. Runs on treadmill, 45 lb. bar w/10kg weight on each side, not sure how much overall weight.

Hark: terrible workout:
34:15
power went out on treadmills intermittently so switched to elliptical.
couldn't do overhead squats at first. couldn't rotate shoulders back far enough. switched to a broom with a super-wide grip on second set. used 10lb on second and 3rd set, 25 on last. the suck.

Rick:
36:00
did better on the squats, used weight on each sets, up to 25lb.

18:24 as rx'd

Almost a minute and a half slower than my best, but today, I'll take it... still in the middle of over 2 weeks worth of flu that I can't shake, so just finishing a WOD will do me right now.

400's were on a tredmill at 8 mph on 3% incline
oh sqts @ 95# unbroken
This was my first workout like this, very hard!

17:30

16:05 50lb OH Squat

2 min faster than last time, and last time was only 40lb OHS

OHS felt real solid this time, only rounds 2 and 3 were broken 10/5, rest unbroken. Need to try 70lbs next time.

24:09
ran a quarter of a mile each run did not know how to convert the meters my legs are definately smoked after this work out

bw 210, age 45

Limited time, could only complete 3 rounds in 13:50.

16:33

Got mixed up and left off half a round; did five OHS 15x85 lbs and four rows of 400m. Time = 21:05

got sick, fell behind on workouts and posts.
done as Rxd 27:00 apparently not over illness yet.

DNF at round 3

12:02 Put out. 90lbs OHS all the way down, good form. No precise distance on the run, but close one way or the other to 400M.

12:17 as Rx'd.