Has anyone else had problems picking up objects of any description today?

Should load be increased/decreased at all during this workout, or should it remain constant the whole time?

Thanks,
-Jake

Jake, people approach this differently, some people warm up and try to get 10 consistent lifts. Personally, I work up to my PR max and try to exceed it. Aim to break your PR at the 10th, but if you can keep going for one to two more rounds without hurting yourself, do it.

Jake-
Increase until failure or close to failure. the 1's are like a max day with 10 trys. Normally people go lighter on the first 5 sets to get ready for heavier loads in the last 5

I need some input. There is a decent gym at my school that has enough stuff to do get all of the WOD's done. Now I'm on spring break and I have no idea where to go. There is a Planet Fitness down the road that I used to go to over the summer, but I definately wouldn't be able to do the WOD's. Does anyone know of any decent gyms or places in the southern NH / northern MA area? I know its a long shot, but it's worth a try.

Is there any substitute for this lift/workout? I've got the bar but not enought weight. I guess I could tie my roomates to it, but I'm not sure how they'd feel about that. If not, I'll just jack up the reps and do what I can. Thanks
~Dave

Thanks Matt and Gkemp. I'm quite new to CrossFit, so I think I'll do 5 rounds with 65 lbs, 3 with 95, and hopefully get 2 at 115.

Thanks again,
-Jake

Yes Matt, forearms are pissed off right now

Hi I am very very new to crossfit. I just did my first workoutthis morning, and I'm not quite sure how to translate some of the workouts such as this one. So correct me if I'm wrong. Basically it is 10 max attempts. How much rest should be taken between sets?

kevin (#5): great article in this month's crossfit journal about training in austere locations (which translates into training with lack of equipment)-check it out for ideas
dave (#6): how much weight do you need for this lift?! i find that my ohs max is significantly less than front or back squats-of course that could be because i'm weak and have no shoulder flexibility

I "HEART" OLY-LIFTS!

New CF sticker?

Kevin (#5):
Depending on how far north (and/or west) you are, you could make a pilgrimage to CF Boston. Make a day of it. I know, it's a bit of a ride.
It's been a while since I've been up that way, but isn't there a Gold's or something North of Boston? That would be enough to get you by for a week, I think.

Dustin, I wouldn't describe it as ten max attempts, rather working up to your max. Others may see or describe it differently. Rest as much as you see fit, two or so minutes tends to be the norm.

As with many CF workouts, you underestimate them thinking this will be easy, then about a third of the way through you realise that if you do them properly, they're not easy at all.

If you have not done OHSs before, this falls fairly into this category. Good luck.

D.J like the idea for a sticker as long as its not "oly" lager beer lifts!And since my side is a little better I will try to do this w/o with standard bar and hopefully increase my weights.

I haven't done this lift before. Do you c&j the weight overhead or will the weights be light enough where I can easily just press it up there?

How far should my knees bend when doing a squat?

I've never really squat further than parallel for fear of injury.

What do you advise?

Phill #16 -

Check out the 'exersices' link on the right of the home page, there is a slide show (side view) and a video (front view). Work up to what you are comfortable with.

Good luck!

*exercises

forearms still screaming!

Jeff (#15),
The answer depends on (a) how much work you want to do and (b) which is your stronger exercise. I just did it off the rack because I can't clean as much as I can OHS (I don't think - I don't have my maxes here w/ me.) If you want work on your cleans, however, and an added little met spurt, clean it up there! But if you're new, I doubt the weights are going to seem light at all.
Cheers.

2/3 cfwu
95-115-125-125-135-155-155-165-165-185 (1.0 BW)

I don't know my max, but I'm certain I've never OHS my bodyweight (or even 165). So, all pr's.
All off the rack.

perhaps someone out there has been in a similar situation: I'm on my way to Iraq, to a very crapy firm base w/ no internet. I know there's a method to the maddness, you can't skip or pick and choose your wod's, thats about all i know. I've been CFing for over a year now (ubelievable results, thanx) and I don't want to stop. so, my question is, If i copy down a section from the archives, how big of a section (how many months) do i need to copy to where i'd get a full cycle,or..uh range of wod's, to cover building my body under CF's definition of "fitness"? I supose by "range" I mean a good enough variation of load days, cardio days....lactic days (i'm making this up, what i'm trying to say here is that different days hurt me in different ways)that cover a good variety of muscle groups (although CF exercises seem to cover all muscle groups at once). what would be the ideal archive segment? -yeah that sums it up pretty well, i hope......help, please.

#21 Leo,
I copied last years WOD's and just did same date, 1 yr before.
Hope this helps

Save return,
Johan

I am just starting this program and was wondering if you are suppose to do 1 rep, break, 1 rep, break...or just do 10 reps back to back.

whats a overhead squat?

phil.bend your knees till you can bite your knee cap :)

Matt #23

You are supposed to do 1 rep, rest, increase weight, 1 rep, rest, increase weight, etc.

Anyone have a problem with too much forward lean with OHS? I went light today to work on form, but still I struggle to keep my heels down. Any tips to work on proper form?

95-115-135-135-155-155-165-165-165-185

Kevin (#5) - sending you an e-mail

realy worked on technique,it is still not perfect, better than before but not perfect
5 x oly bar
2 x 25 kg
1 x 30 kg
1 x 35 kg
1 x 40 kg
1 x 45 kg
1 x 45 kg
1 x 50 kg
1 x 50 kg
1 x 50 kg
extra: 10 x30 kg, snatch 3 x 5 x oly bar,
if I look at the past few WOD's, I smell a snatch workout coming up, a heavy one.

Happy healthy training
Johan

CFWU

I'm like Tim L. I had a very hard time with form. I went up to a measly 75 lbs and found my form breaking there. I can't seem to get my hands/arm to stay behind my head when I squat. With the bar only for set 1 then 65, 65, 75, 75, then bar to finish out.

Plus 15 minutes of intervals on Step Mill.

I think the limiting factor for me is shoulder flexibility. Can anyone point me to some good info for helping with this?

BWT 270.5# for WOD

115/135/155/175/195/205(F)/195/195/195/205x2

Got a little upset at the end when the muscle head walked by and sneered at me. I hope the wuss cuts himself while he's shaving his arms.

anthony, thanks for asking my question. I think I have the horsepower in my legs to go heavier, however it appears that I failed on one set because the bar drifted forward. Do I need to improve hip flexibility, core strength, shoulder flexibility or all three? Or, do I just need to do more of them?

I aggravated a groin muscle so I think squatting is out for today. anything else I can do to sub todays WOD?

Never done these! Every set will be a PR! Looking foward to this.

Time to check out the clip.

Kegger, I get the same thing at my gym. Haa! Cut self shaving arms, funny stuff!! ;-)

This was a tough one due to trying to keep my balance. I went 95,65,65,75,75,75,80,85,85,90 lbs. Finished with my sit-ups and 1 mile run.

Leo #21: As much as I admire the elegance and simplicity of Johan's solution (copy a full year, do last year's WOD on the same date), I don't think it's absolutely necessary.

CF runs through the gamut of exercise modalities in a variety of ways . . . as little as 3 weeks would hit most (but not all) forms of training (but I admit it might depend on *which* 3 weeks).

Almost any consecutive three months should be complete. Six months certainly would.

Just taking all the "girls" (the named workouts) would completely tax most systems ("Murph" would hit the aerobic part). . . but they are all (individually and collectively) a little intense . . . might be too taxing if you did nothing but those.

Dear Diary

I sneered at a big guy at the gym doing some strange lift. I think he called it "overhead squats". I think I upset him. Two hours later I cut myself shaving my arms. Strange.

70,75,80,85,89,94,99,104,109,114,119,124
finished with 4 sets of 3 reps of 89 lb snatch/OHS

leo (#21),
most bases here have internet. i can't think of one in northern iraq (except maybe in rawah) that doesn't. that said, i agree with a couple of the other comments-download a previous year (three months to the entire year or however long you'll be there). i downloaded a month just in case i didn't have internet access. turned out that i never needed it.

also recommend crossfit journal #6, #14, and the latest, #43. they detail the theory behind crossfit, team workouts which gives a good workout template for doing unit pt, and training in sparse locations-if you don't have access to internet you probably won't have a huge mwr workout facility either.

at any rate, safe travels-see you on the high ground.

CFw/u
Burgener w/u x3
75,85,95,95,105,95,105,115,105,115
1k row in 4:10

As a newcomer, my only exposure to this lift has been in the CFw/u with a broomstick. Without this practice I would have been even more ungainly. For those of you working on shoulder flexibility like myself, forming the triangle with bar and arms, with bar 4-5 inches overhead, then practice-squatting at right angles to a mirror, making sure that arms remain vertical may help you. CFJ Dec 02 was very helpful, esp. pg.5."With weight, this excercise demands good balance and posture or loads become wildly unmanageable"..plenty of good tips in there.

Have a good day everyone

do you just C&J the bar to the overhead position and then do the squats? forearms and traps fried from yesterday.

Looks like we've got 12 new Coaches.

115 x 1 x 2
135 x 1 x 2
145 x 1 x 2*
115 x 1 x 2
45 x 1 x 2

*after the sixth set, my shoulders were so fatigued I had all manner of problems with form, resulting in the last 2 sets with the bar.

Does anyone else have to push press the weight before they can squat? Is there a better way around this....or am I just whining?

45,65,75,95,105,115,125,135,135,135(f -- rather spectacularly), 95x5 .

30 min. C2 row: 1:58.7 avg. split.

Sean G-Thanks for the advise. I hink I will just take it off the rack,especially after yesterdays wod.
Jeff

Kevin #5. There is a good gym on Main Street in Greenfield MA. Main Street is the where the freeway exit puts you. It's called King's Gym. They have serious iron downstairs, including a great power rack and Olympic lifting area in a little dungeon-like area. They do day and week passes. It saves me when I go to visit my in-laws. I think you could do almost any WOD there unless gymnastic rings are involved.

Comment #21 - leo

I have a couple months WOD in a word doc with a bit of other info - technique and stuff.

If you want it - its yours, let me know.

Chris

First time doing these with more than 45lb. Worked my way up to a nice one at 85. I learned a lot doing these.

By the way, CFJ 36, August 2005, has a detailed discussion of how to learn the overhead squat.

85-105-115-125-135-135-140-145-140-135

This site is awsome. Great for my workouts but bad for business. All my clients are afraid to work out with me now. Overheard one of them talking to another member at the gym the other day and they said it was too late to save them but run while you still can

6 X 45,
1 X 95, 115, and 3(135)

@Tim L

If you lean too far forward and can't seem to correct it; Widen your stance a bit and or let your toes point outward at an angle.

Depending on the shape of your legs this may be a more stable base for you.

Kevin #5

A couple of us work out at Vision Fitness in Hampton. It is a 24hr key gym. They have everything but a climbing rope. It is also pretty wide open, which helps when you need to "hog" equipment to get the WOD done in a good time.

kegger - if you are failing at 205 then I have lots of work to do. I'm not the strongest guy in the gym but do ok on powerlifting moves. I'm just very inflexible and like several of the others hadn't ever experienced these except in the CFWU.

Cheers from jolly ole England!

Kevin #5, Tom R #47:
I go to King's gym in Greenfield; no problem w/ oly lifts there, and rarely crowded except when I'm there huffing and puffing :)
Go get some!

135-135-135-135-145-145-155-160-160-165

To those who have trouble not leaning forward/getting armsup-shoulders back:
1) Try grabbing the bar in a wide snatch grip - try even power snatching it up there; if you can't do that you might not be able to OHS that weight (if you need to get it from rack)
2) Think about trying to stretch the bar laterally, as if you wanted to make it longer; pull on it literally to the sides. It helps open up the shoulder area and makes a bigger chest.
3) Keep eyes front/up.
Hope this helps; it takes a lot of practice to get OHS form right; me, I can CJ alot more than I can OHS (185 as opposed to 135).

Didn't follow the format exactly. We have some fixed weight bars which collar to collar are the same as Oly bars but they only go up to 35kg. After that we are back to the 5 foot York bar. Up until today I haven't had the flexibility to OHS with the narrower grip. Today was different.

5*10kg
5*15kg
5*20kg
3*25kg
2*30kg
1*45kg (narrow bar now)
1*50kg
1*55kg
1*60kg
1*65kg - fail (shoulder stability more than anything)
3*45kg

Even with the narrow grip, I was using a narrower stance than usual and able to maintain at least a flat back - no curve but at least my butt wasn't tucking under. First time I was able to really feel my spinal erectors fighting my hamstrings to hold the curve - now to see if I can duplicate this with air squats.

Sorry for the novel, just happy is all.

Cheers, kempie

PS all lifts ugly snatched off floor

tried doing yesterdays WOD this morning...got halfway through and ran out of gas completely...too stressed at work, not sleeping and not eating enough...guess I will try again tomorrow.

Tried to buy 300lb Olympic set yesterday but store was out...have to go to another one today across town.

Yesterday's WOD, attempted with 50lb sandbag..round 2 of cleans sprung a leak and sand was flying everywhere in my face and floor. Settled for a late night encounter with Cindy, 14 rds in 20min. The threw up and went to bed. Lovely.

110# bar for all sets

Murph #17, Jakey (the contortionist) #25 and others thanks for the help. This was the first time doing this exercise and I needed a few practice reps with the bar to figure out the stance most comfortable. This exercise makes you realize how important "the core" is.

No spotter 45/55/65/75/85/85/85/85/85/85

95/105/115/125/135/145/135/125/115/105

Performed standard press to get bar in position, which for me is just about a max lift; so I also got a great shoulder workout...

cfwu x 2

as rx'ed:

45kg x 10

First time doing this, so taking it 'easy'...although the difference between the broomstick and actual weight is bigger than I'd've thought.

Thanks a lot for the help everybody. It's greatly appreciated. I think I'm going to check out the gym in hampton, thats only a 20 min drive for me.

JEFF: place your hands on the bar at the appropriate width for your OHS then place the bar on your back in a similar position to your back squat(normal squat). Then you step back, get the appropriate width and stance. Dip slightly and explode pushing the bar overhead and bending your knees if necessary(i.e. push jerk from behind head). I think this is the best method of getting the weight overhead for OHS plus it has the added benefit of working your push-jerk and balance. Check out Coach Burgeners video strands under faq's on this site. I believe he calls the technique I described the heaving snatch balance. You can do the snatch balance which differs only in the width of your stance prior to your dip and explosion to overhead. Good luck!

Todays workout: BW 175
95, 115, 135, 155, 185(PR), 165, 165, 165, 165, 165.

cfwu x 2

65/85/95/105/115/125/135(fail in shoulders)/115/95 x 5/95 x 5

BW - 255

Got up to 205, 50 less than PR, till left shoulder started slipping again. Didn't seem like a good idea to push any further so I did 5 X 5 with 205.

cfwux3
OHS 10 sets of 1
95/105/115 (push pressed up then OHS)
125,135,145 (snatched up then OHS)
155 (2 snatch attempts failed, lifted fm rack)
165f (push pressed,lost balance in OHS)
165,165 (push pressed up then OHS, felt really
unstable and off balance)
Finished with 95lb snatch then 5 OHS X3

Garrett:
As rx'd, BW 174#:
65#, 111, 131, 142, 155, 166, 175, 180.5, 186, 191.5 (PR at this BW, see following)

Last time I did this workout, I maxed at around 193# at a BW of 193#. Now I've lost nearly 20# of BW and my strength has stayed very close to where it was, giving me a BW+17.5# OHS! I felt very stable in the bottom position, more than last time (which was my first max OHS ever). Another testament to the effectiveness of this program.

Cori:
As rx'd, 10 sets of 1 rep with 30# bar.
15 situps between most sets.
Hollow rocks 45"
Hollow hold 45"

Carol:
10#
30
30
Switched to waiter's walks (to work on shoulder flexibility) with single 24# KB, walked 20', did both sides. 7 sets.
Hollow hold, 2 sets x 45"

75#, 85, 95, 105, 105, 115, 120, 125, 125, 115

45/45/55/65/75/80/85/90/95/100(f)-butt to ankles
10# PR

Be gentle, it is my first time.

45,50,55,60,65,70,75,80,85,90 (all lbs)

150lb female, what do you think?

I've been doing OHdeepS for about a month, all sets of 6. I never thought I would put 90lbs on the bar so soon. Thanks CF.

85, 95, 105, 115, 125, 135, 145, 155f, 135, 135
145 was a pr and felt good, 155 almost went but lost it at the bottom due to shoulder inflexibility, lack of balance.

cfwux2

ohs 1(r) x10(s)
65-75-85-85-90-95-100(pr)
95-95-70

65# x8(r)
55#x15(r)

WU*1

65*2, 70, 75, 85, 95*5

left shoulder not happy with the past two days, so hopefully coach will *cough* be nice tomorrow.

Good news and bad news.

Bad news first. Woke up this morning w/my knee screaming at me! That pretty much rained on my parade more then the actual storm we're having. Ugghhhhh!!!!

The good news is that our doc told me he found a gym w/Bumper plates. SWEET!

Olympic Beer. Nice mom, nice.

warm up 20 mins on bike

45#x3
55#x3
65#x4

Had much difficulty stablizing bar at 55# and 65# (torn rotator cuff, etc.) Will probably go lighter next time this WOD shows up

cool down 10 mins on bike, then ab work and stretching

New to CrossFit. Most of the WOD, are timed, but this is a max single. How much rest time between sets?? 1 min?

Thanks for the suggestions, everyone.

Is there a name for a WOD where you pick out the nearest muscle head geek and beat him like a rented mule?

j rope x 100
cfwu x1
j rope x 100

First time attempting OHS w/ weight
weights in lbs, ass to ankles unless otherwise noted.
65
95
95
115 Fail
115
125 only to parallel depth
125 parallel depth
95x2
95
95x2
Awsome exercise, will deff work on form

Well, I could lift the olympic bar but my overhead squat form sucked so I lowered the weight. I used 30# on all the lifts and had good form with deep squats.

Jay! Where are you at?!? Here's my post from yesterday, in case you missed it while sleeping (slacker)....

BW 190
Monday's Pull/Push/Squat wod:
As Rx'd 15:34 -mostly deadhang pu's

10min Rest

Today's wod as Rx'd:
15 rounds + 10DL + 2Hang Cleans

Those were fun to mix together!

95,135,145,155,165(old PR),170,175,180,185

was at parallel for last 2,wasn't able to bury those like the others-shoulders were the problem

finished with plyo w/o,winshield wipers and knee to elbows

CFWU X 3
As Rx'd, butt to ankles, pause at the bottom
95#
115#
135#
155#
185#(F)
185#(F)
165#
185# Although I was able to get this one, my form was so terrible that I began to fear for the safety of myself and others around me.(tied my PB)
165#
175# Strict form. This one seemed easy so I attempted 185# again, and failed again.

Hi all,
Workout as follows
{Rope jumpx100; Push-up (w/77# pack; hands on chairs, feet 5" lower than hands)x7; RJx100; Pull-up (xyphoid process to 1 1/2" pipe)x8; RJx100; and Sit-up (+22# ball)x20}x5.
Duration 27:00. BDW. 180#'s.
Intensity moderate
Snatches tomorrow...

I'm glad to know that I'm not the only one with sore forearms. I'm refrencing "d" and "Matt" by the way.

CFWU x 3
95
105
115
125
135 form felt a bit shaky on this one
130
130
130
130
130

Post #75

Good job for the first time with the OHS! As you become more comfortable with the OHS I am sure you will post even better poundages in future.

CFWUx3
95,105,115,135,155,165(f),165(f),135,135,105x5

been working on shoulder flexibility, but I'm still having trouble maintaining my balance going down. 155 was a PR, though!

BW 162

Kevin,

I know this is way more minimalist than what you're looking for, but according to Crossfit Journal #1, "the minimalist approach to our program is to do deadlifts and Tabata Squats on day one, push-press and push-ups day two, and cleans and pull-ups day three and rest day four. Repeat." If nothing else, you could do this cycle periodically just to ensure you don't get too far off track. Plus the CFWU.

cfwux2

OHS
10 x 1 x 135 lbs, paused at bottom.

legs still juiced from yesterday's squats.

finished with some handstand practice.

Comment 82, John P,

There are some here who would disagree, but I will rest up to 3 minutes between sets. The point of singles is working up to a max effort (building strength/power); not to work metabolic conditioning. Even if you are not out of breath, there is recovery going on past 1 minute on days like this. Take your time and lift heavy.

55-60-75-85-85-85-85-85-85-95. Not a favorite of mine. As an ex-triathelete, any big time power move exposes holes in my game. Please, Coach, when can we go to the pool? Anyway, today was a start. We'll see where I am at the end of the year. After the WOD, I made some fairly hilarious attempts at muscle ups on a chin up bar, much to the amusement of the lunch time crowd doing bicep curls. I looked like Harold Lloyd hanging off the clock in the old silent comedy film. No matter how much I kip, I can't seem to get high enough on the bar to perform the second phase of the movement. Any suggestions? Can Eva the Diva do a video? Thanks to all for your posts and special thanks to the Glassmans for all their efforts.

The overhead squat is a very difficult movement for those of you who are new to the exercise. I thought this might help...

You need optimal mobility at the ankle, knees, hips and shoulder, and optimal stability throughout the spine. Not being able to deep squat means one of the two things: generalized stiffness throughout the body or asymmetry. (asymmetry in this case would mean an imbalance between the right and left side of the body.

You can try to perform the squat while standing with heels lifted – this puts you into plantar flexion.

If the arms come forward while squatting you can try to squat with weight in the front if the movement improves it can be do to tight lats… stretch your lats and shoulder.

Tension in the upper middle back – train the upper body movement only without the lower extremities.

• Sit against a wall with the butt, lumbar spine and shoulder blades in contact with the wall ... the lumbar curve should be VERY slight.
• Place the bottoms of the feet together
• Ensure a slight drawing in with a pelvic floor contraction to maintain spine angles
• Start with the arms against the wall so that the shoulders, elbow, and hands are in contact.
• The elbow joints should be bent at 90 degrees.
• if the you cannot maintain proper spinal alignment when you move the hands into position (ie. back arches) a flexibility program needs to be initiated to increase external rotation at the humerus.
• Perform an overhead press action, while maintaining shoulder, elbow, and hand contact with the wall.
• The higher that you can extend the arm, the more functional flexibility you will have in the lats, chest, and anterior shoulder girdle.
• Do NOT arch the back as you raise the arms, and maintain a drawing in maneuver.
•

snatch to OHS
95-115-125 missed snatch,
125 clean/press to OHS

Jerk from behind the neck
135-145-155-165-175-185-195

finished with
135x5

I've never done this one before, and it felt like it. Are you supposed to feel like you're going to snap in half before you get to the bottom of the squat? If so, then I guess I was doing it right. My guess is probably not. Because of being unfamiliar with this lift, just did 10x45# and tried to work on form (not very successfully).

45,50,55,60,65,70,75,75,90,135

Form is down finally-will go heavier next time!

Keep Rockin'!

There's a little help for technique here, at the end of the first section.

http://www.mitymous.net/weights/CrossFit_Certification_seminar_Nov_05.doc

I was going to make this an active rest day until I saw the WOD. It called me.

95, 105, 115, 125, 135, 145, 155 all with great form

165 (PR, good form)
175 (missed clean)
175 fell out about half way down
145
95x9

Planche and tuck practice, then 55 stability ball push-ups

Just a recommendation for those who might be wondering how to get the weight overhead. I suggest you try a drop snatch. At least that's what i call it. Maybe there's a different name.

First off you have to use a snatch grip. If you try using a clean grip there's no way you're going to keep your balance with any kind of weight so jerking the bar overhead is out.

To do a drop snatch put the bar on a rack. Get the bar on your shoulders like your going to do a back squat. While the bar is resting on your shoulders get your snatch grip. From the standing position dip down and then drive up like you're doing a push jerk, then at the top drop down into a power snatch stance. This worked pretty well for me and any weight i couldn't get overhead by doing this i wasn't going to be doing an OHS with anyway.

Hopefully i explained it well and maybe it will help some of you. Peace out.

Worked my snatch and OHS in sets of 5 from 45 to 95lbs and back
Snatch form comes apart around 95 - confidence issues...

Took a break, did som runs, rows and pulls and hit the rack:

OHS in steps of 5 from 95 to 140lbs
Everything over 115 a PR - thanks CF!
Hardest part was working with the rack, almost left my hands there once or thrice!

Wondering... should I be OHSing so much more than I can properly snatch?

Chris

No shoulder or hip flexibility. Need to work more on this in warm up.
65-half-way
45-full
55-full
65-full
65-fail(shoulders and upper back)
55-full
55-fail(shoulders, upper back and could not keep heels down)
45-full
45-full
45-full

Ran three miles in 23:46.

4 x 95 lbs

6 x 115 lbs

Need to work on form so I kept the weights low

BW 190
115,135,145,155,165,165,175,175,185,195.

BWT 174LBS

85,95,115,115,125,135,145,155,165,175PR

Amazing what improvements you can make with some world class instruction at the Crossfit Certification in Santa Cruz

top sets done at 205

Missed OH squat last time around due to shoulder annoyance, felt good this time around.

95, 115, 135, 155, 165, 175, 185 (bw), 135x5, 95x5

Snatch practice

I hate these things. I suck at them. Not flexible enough.
65#
70#
75#
95#x2
95#x2
95#x2
95#x2
115#x2
115#x2
135#x2
None of the sets were very deep at all.(other than first three sets they weren't even parallel).

65-75-85-95-105-115-125-135-115-115

Failed at 145 twice, once lost balance, once got to the bottom of my squat then failed. Didn't have access to a rack, so everything was from teh floor, making it feel a little like yesterday's fun. This is my first time doing these, and had some balance issues, even with the lower weights. I've just started cf, but can already tell I'm going to find stabilizing muscles I never knew I had. Thanks folks!

pissed at myself for underestimating weight.

65 110
75 115
85 120
95 125
105 130

probably could've started 15 pounds heavier.

At 6'3'', I really struggle with this movement. Worked up to 105 but with only 3/4 ROM.

Will try some of the suggestions mentioned above, though.

I decided to do handstand pushups instead since I don't have any weights right now. I gradually went down further until on set #7 I went all the way to the floor. I managed to do the last 3 all the way to the floor too so I'm definately improving.

Thanks everyone for the help on form. I have a lot of work to do. It's nice to know that I'm not alone, but even better to know that there are people out there willing to motivate.
Train Hard!

Substituted leg press on machine: 400 lbs
and military press: 250 lbs.

Overhead squat
1x 95#
1x 105#
1x 110#
1x 115#
1x 120#
1x 125#
4x (1x 130#) 1RM

Full ROM, felt good today.

45-55-65-65-75-85-95-105-115-125
working on form first weight later.

Joel #118 - Do you mind if i ask why? You seem to have plenty of weight around and those two exercises are far inferior to a good OHS. You should try them next time. They're fun :)

I'm embarrassed at the weight. I've definitely got some flexibility problems.
45, 45, 55x4, 65x2, 70x2

Crossfit warm up followed by
WOD
95/135/135/135/135/135/135/135/135/135

Butt to ankles OH squats:

85/85/85/85/90/95/100/105/105/105

I'm surprised these went so well considering it's been months since I practiced them. A FlowFit series between each OH rep.

45x5, 55, 65, 75, 85, 95 lbs.

Full ROM

Clean and Jerked overhead

Did one power snatch and two OHS with 95/110/125/135/145 After doing light back sqauts and light sqaut snatch and heavy clean & jerk.

I can't make it to do the WOD every day, but at this time, only 3 days per week, M/W/F. Should I do the WOD for every one of those days that I AM able to workout, or should I just start with January 1st on Monday, then do the WOD for Jan 2nd on Wednesday, Jan 3rd on Friday and so on?

Thanks. Awesome site.

Did 3x CrossFit warm up
OHS loads
65
85
85
95
105
105
105
105
105
115
Finshed with 20 min on StairMaster and some core work.

Need more flexibility and balance. Legs had no problem, but movement was precarious (not very deep either).

That was sure different. I can curl more than I can handle with OHS.
45x1x3
65x1
75x1
85x1
95x1 (f)
85x1x3

Ego was so bruised I thought I'd try benching again. It's been a few months, but it felt great.
225x5
235x5
245x5
250x5
300x1
This, doubtless, made the shoulder inflexibility worse, but a set of 10 singles of OHS where I can't clear 100 is a bad way to go in to the weekend.

Wow.... That was a tough one. Flexibility a huge issue. Started kight and did about 20 OH squats with the 45# bar to get a feel for it. Then went into the WOD

65,65,65,95,95,95,115,115,115,125

Form broke down as the weight went up. Had a hard time keeping balanced at the bottom and would have a tendency to lean forward. Coming up a few times, I really had to focus on not allowing my arms to go too far backward.....that would have been ugly!!

5x95/3x115/135/145/155/165/175/185-only to parallel- checked my ego because I have done 190 before-finished off with 2x155.

65, 75, 85, 95, 100, 95, 95, 95, 95, 95. Only got to parallel. Gotta work on flexibility alot if I ever hope to get butt to ankles.

Thanks CF.

I still can't do any weighted squats with my knee. Sub- 2.25 mile run

Bench Press- 185 lbs x10
225 lbs 3x4

First time with this workout so all are PR's.

weight in pounds:
65
75
85
95
105
105
110
110
115
115 (failed)

95#/105/95/95/95/115(pr)/95/95(on 2nd attempt)/95(on 2nd attempt)/95
OHS needs a lot of work, but this was an improvement... was determined to do at least 95#.

Matthew: 77.8kg/9.4%
20 through to 57.5(PR)
33 consecutive pull ups.

George: 82kg/19%
20 through to 52.5kg (PR)
18 consecutive pull ups.

105
115
125
135
135
135
135
145
155
165

we completed 12 OHS instead of 10 tonight...

75-85-95-105-115-125-135-145-155-165-175-185*

185 lbs. OHS, PR's for both of us.

Chris joined us again tonight, first time overheading, completed 105 lbs in round 5, then finished with 5x95 lbs.

121 The Matt: Thanks for your comments. Never did OHS before. I will certainly give it a try the next time.

Cool. Make sure and post how it goes. I do feel i should clarify myself though. I meant inferior for the inteded purpose. So that was not meant to say that leg presses and military presses don't have their place. Just that i don't think the two together do the same thing that an OHS will do.

squat/lifts as rexd,75,75,75,50,50,50,45,45,45,45.Did 6/rds of T/squats,then bB/P 50lbs for warm up to do 5x15 H/S P/Us.Ran 1.5 mile then did 4x15 back ext.Also 4x10 one legged squats.Then headed for a very hot suana!!.God I love my work outs!!!!!D.J what you going to do about that Bum" knee!!.Can you go A/F with it like this?

Decided that my knee isn't going to get any better unless I actually take it easy. Seeing the doc today reaffirmed that. W/that said, I didn't do the WOD today. Decided to only swim.

300yds freestyle
100 kick board
600 fin

300 freestyle
100 kick board
800 fin

Going to be doing alot of pull-up workouts.

65,85,85,95,95,105,105,105,115,115 (failed)

OHS
45*5
65/75/85/85/98/98/100/100/105/110
65*5
Finally starting to feel confident with these.

25-30-35-40-40-40-40-40-40-40kg

Tried to work on technique today as my OHS is needing it!

Mom- Just take it easy for awhile. Looks like you had a good workout.

AM WOD: Unit Workout
OHS All ten at 95lbs. My left shoulder is killing me.

Finished up with Tabata Squats holding the squat at the bottom for the rest period. F'in Brutal.
Scores:
Me: 14
LB: 14
RC: 11
KD: 7

PM WOD: Tabata Squat again
Man, I am an idiot! I should have gotten the hint from the first one. Something tells me the toilet is gonna feel six inches lower tomorrow.
Score: 9

Bodyweight 138lb

95
111
121
131
145
150
155 = pr
160 new pr
165 new pr
170 new pr (but had a couple of spotters lift the weight into place for me to start).

all other reps were clean and jerked and then hands slid awkwardly out to snatch width grip before squatting.)

BW: 165

115
125
135
135
135
145
145
155 (failed first attempt)
145
155

Did much better than I thought considering the last time I did OHSs I couldn't even do 135.

Oops, maybe I need to write down the workout. I did 10 sets of 2 each with dumbbells, ranging from 30 to 55 pounds. [When I did 55, my form broke horribly, and I was squatting on my toes instead of sitting back on my heels, so I cut the weight back to keep form right.]

Over-head squats in lbs:

65,85,105,95,95,95,95,95,100,100

as RX'd.

Greg

As RXd

65
105
105
105
105
105
95
95
65
45

Karl: 115/115/125/125/135/135/140/145/150/150 (miss)
Dorie: 45/55/65/65/65/70/75/80 (miss)/75/75

OHS really highlight tightness (shoulders) and weakness (overhead strength) Somehow messed up my right knee-aggravated tendonitis-when leaning too far forward due to tightness... it was a mess.
45x2, 65x2, 85x2, 95x2, 105x2, 115x1, failed at 125, 1x115, 1x115.
Did 5 20'/40' sprint intervals on c2 just to feel better.

Bwt: 196
135
155
175
195
200 PR!!!
3x165
5x155

10 sets of 45#
bw = 220#
I'm disgusted.

This is my first time with OHS. Every set was a PR!!
I was probably a little too cautious. I was surprised at hot much I had to tighten the lower and mid back.

I weight 162
45(bar), 65,85,95,95,95,115,115,115,115 -- yeah, I was too cautious.

That was kind of technique practice, so I added more:

as many rounds in 20 minuites of:
10 narrow grip pullups
15 dips
25 squats

I did 6 and 2/3 rounds

then 50 reverse crunches

Love this site!

45x2,65,95,115,115,95(form check),115,125,125(fail),115

"Hey man, whats all that crazy liftin' you do? All that crazy weight...man I gotta try that."
I modestly answer...then....
"Cool, crossfit.com you said?... Yeah, I'll check that out."
Perhaps a new recruit?? (I already have my two older brothers addicted) Yet again, thanks crossfit

Not happy with tonight at all. First time trying these, and being comfortable with keeping form was really difficult for me, even with lighter weight. Any advice?
65/75x2/85x2/95x2/100/105x2
Got a long day of bouldering tomorrow, so I'm gonna call it a night.
~Dave

Went out for a MTB ride in the snow. Was supposed to be 2 hours ended up being 5 in the snow. Legs fried from grinding away through the crud snow.

did a set of 50's to start -
pull ups (broken), pushups(broken), hspus(broken/self assisted), situps(anchored), squats

wod, as rx'd
65/75/75/85/85/85/85/90/90/90 (form questionable)

better than last time

It's really embarassing.... 200 lb man and I can hardly do anything with this exercise. And I'm further embarrassed to say this is my best effort to date with this workout.

CFWU x 1

45 x 2
65 x 2
65 x 2
85 x 2 terrible form, fighting for balance
85 x 1 failed balance crapped out
45 x 4 to focus form
55 x 2
55 x 2
65 x 2
85 x 5 front squat to find balance
85 x 1 fail

Finished with tuck holds on rings, pullup holds at top position

OHS
95, 115, 135, 145, 155,
160 (PR) 135 X 4

Overhead squat from snatch:

67 x 1
77 x 1
87 x 1
97 x 1
107 x 1
112 x 1
117 x 1 (failed snatch)
117 x 1 (failed squat)
117 x 1 (pr)
117 x 1 (failed squat)
117 x 1
117 x 1

All squats are full range of motion.

135, 145, 155, 165, 175, 185, 195, 205, 205, 205

Oops...you said "overhead" squat. I'll pay closer attention next time.

95
100
105
110
115
120
125
130
135
140 (PR)

all cleans from a hang to get in position

OHS 10x1
30kg,35,40,40,40,30,35,40,45(f),45,45kg(PR)

Digital photo for each lift to check form.Getting below horizontal with good upright body position.Need to work on getting lower still.Hamstring flexibility perhaps?

Warm Up
As Rxed
40kg 5
45kg 1
47.5kg 1
50kg 1
55kg 1
60kg 1,1,1
62.5kg 1
60kg 1

45,55,60,65,65,60,60,60,60,60
Did a snatch balance every to get the bar overhead. Deep squat onto a 10 inch box. I felt safer and could keep better form at 60 pounds, so I stuck with that for the remaining lifts. Got my weightlifting shoes today..yeah!

95
100
105
110
115
120
105
100
95
95 (fail)
95

As RXed.

BW: 170#

65#-85#-105#-115#-135#-145#-155#-160#-165#-170#x3

New PR, and for a triple, too. Previous PR was 165#.

Followed this workout about 10 minutes later with OLAD 5-3-2 cleans + 10 tuck jumps:

135#-155#-175#

Legs felt a little weak after the OHS workout, so form was a bit off, but nothing too severe.

135 x 6 115 x 2
225 x 12 bench x 1 set, 215 x 12 bench x 3 sets
35 weighted pullup x 12 x 1 set
25 weighted pullup x 12 x 3 sets

All at 65#, practicing form.

How wide should your grip be for this one? These felt better when I snatched the bar to position because my grip was a bit wider.

Needed something more lively today... fight some frustration off... so I did Jan 29 workout again. Beat time by 3 minutes, total 38 min.
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings- sub 25# DB
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots- only had access to 12# ball
50 Burpees
50 Double unders- sub 150 singles
Got interrupted a few times by impressed/curious people wondering which sport I play.

finished with 3k rowing. Will do today's wod tomorow.... if i can still move!

65/85/95/105/115/125/135/135/135/135
shoulder still a bit tender

45
55
65
75
85
95
105
Failure
115
115 assisted

finished with 125. was worried more about form than anything.

I haven't been doing the OHS with weight for long so I modifed:

2x 45#
2x 45#
3x 50#
3x 55#

I think the way I was getting it overhead is a hang power snatch. dunno. Coach B, time for a refresher!

Crossfit @ SAIC : Just the basics.

21-18-15-12-9-6-3
Squats
Situps
Pushups

Christian 7:05*
Russ 11:03
Laura 12:39**

*Christian used anchored situps and did the workout at home while Russ and I didn't at the office gym.

**I had to go to my knees middle of the 18 rep round.

"Now I see where the cardio comes in." -- Russ *panting* in first round

"I smoked him!" -- Christian *panting* (he called me before he even caught his breath!)

err... Russ and I DID the workout at the gym.

Very discouraged by today... could not do it for crap!! I did it with the oly bar with a wide snatch grip and just did 3 or 4 sets of 10 or so to just get the feel for the movement... my mid to upper back was really feeling it... was I arching my back too much? I really concentrated staying on my heels as much as possible but it just seemed to wrench my back... I got some core strength deficiencies eh?
anyway Hooah!!

started at 65lbs, worked up to the last two sets at 125lbs.

BWT 140 lbs.

95/105/105/105/115/125(failed)/125/130/135/135(failed)

While the WOD called for 10 singles, working up to a max, I decided to do 10 sets of OHS, because I need to work on my form, and try to get deeper and deeper. I believe this is in the "spirit" of the CF, because I'm working and focusing on my weaknesses.

Burgener warm up w/PVC pipe x2
" " " w/ 10# bar
warm up - 5 reps w/ PVC, then 5 w/10# bar - slow

-- OHS SETS ---
1) 5 reps, 30# thick bar (2" grip)
2) 10 reps, 30# bar
3) 10 , 40# (30+10)
4) 10 , 60#
5) 5 , 80#
6) 5 , 80#
7) 5 , 100#
8) 3 , 110#
9) 10 , 80#
10) 15 , 60#

Total w/o time was 30 minutes.

Was able to get very deep (butt 8-10" off ground), and keep the arch in my low back. Big improvement for me

Executed the WoD as follows--
R1-R10: 65, 95, 95, 115, 115, 115, 115, 120, 125, 135lbs. (almost all at parallel minimum)
-Additional 5 sets of bench press @ 135, 155, 185, 185, 205lbs (with spot).
-Additional 50 each: sit-ups and back extensions

as rx'd

95, 95, 95,115,115,135,135,95,95,95
a sprained wrist and having my shoulder go out at 135 made this my PR. This is my first time with overhead squats so I have work to do.

2nd WOD with my new backyard weight set. Had no idea what kind of weights to use so I just started with the bar and worked up.
45-55-65-75-85-95-105-105-105-115

115 seems to be my 1 rep max for now. Everything was CJed from the floor.

Had fun with this experiment so tried deadlifts too.
115-125-135-145-155-165-175-185-195-205-215-225
Form got crappy on 225 so I stopped.

need some serious work on core. warmed up with dumbells then did just oly bar to work on form.

As Rx'd

65
95
100
100
105
110 (old pr)
115
120
130
140 (fail)
140 (pr)

Limited by my ability to behind the neck jerk the weight overhead.
95,115, 125, 135, 145- dropped bar, 145, dropped 155, 155- new pr, failed at 160 x 2.

team tikrit:
warmed up with 3x10 broomstick ohs
mfbunch: 45, 55, 65, 65, 75, 85, 95, 105, 105, 115
joeyd: same weight-having problem w/heels coming off floor
form definitely improving

BWT 165
Started at 125 and built up to a PR of 140. Felt good.

Wrists. The freakin' wrists killed me.
used the bar, then went to 65# for 5x5.
Worked on push press form for a while.
It was at the end of a pretty rough workout, so I took it easy.

Wuss that I am.

mew to overhead squats, worked on form all singles with 45# bar. worked on balance and going deep. even though light I know I'll feel it.

95
105
115
135
145
155
165
175
185
195

followed with 5x65, 5x85 of hang squat snatch to keep working the form for the lower squat. Last time was only able to go to 145 but the form is getting more comfortable.

3 x CFWUs as RXed

first time with OHSs

10 reps OHS with 45# bar for form/warm up

all reps were clean & jerked into starting OHS position (nice additional workout Coach!)

95/115/135/135/145/155(bad form...spotter had to keep me upright)/165/155/155

10 x palm facing palm strict "L" pull ups

Last time I pushed these was maybe 9 months ago.
115x3/125/135 PB/145f/145f/145 PB!/150f/150f-stuck at bottom.
All reps to bottom except 135 to parallel (no guts that rep). Will definitely do 150 next week, as I almost had it but starting to get tired. Done in squat rack at work. Never had this much overhead before and it feels gooood to stand there holding the weight overhead. After fails tried to clean weight back to pins in the rack but failed, so squated weight back up - need to learn to do a fr$@kn squat clean. Last PB 125 about 9 months ago. I usually warm up with 95x10, and this makes me realize that I can do much more.

Skipped yesterday's WOD, so did 5 rounds in 11 minutes. Forearms fried. Fortunately, I had to stop as it was 10:45 PM, and I can't buy beer in Quebec after 11PM. What can I say except I gots' my priorities. Forearms fried. This workout should be repeated. Leg lifts followed by assisted muscle up work.

135/185/195/200 PR/205 PR/185x3,3,3

Did this WOD immediately after doing yesterday's WOD that I missed. Possibly tapped my shoulder strength a little. First time EVER doing OHS.

75, 95, 115, 135, 145, 155(f), 150, 155, 160, 165(f)

Went deeper than parallel, but not ass to ankles (can't really do that yet anyway). However, for a first-time OHS WOD, I was very pleased with the way my technique and weight improved with each rep.

Is it wrong to go skiing the steep and deep on a powder day, thus skipping the WOD...? Now we're talking multiple feet of fresh snow and 50+ degrees of steep. Hey, I'm telemark skiing...That a whole lot of lunges.

WOD

45,55,60,65,70,75,80,85,60,45

LONG WAYS TO GO

95,115,115,115,115,115,135 (fail), 115,125, 125

45,55,65,75,85,85,95,95,105,115

95x1
115x1
125x1
130x1
115x1 x 6 sets

made it up to 65 kg but did most of my reps at 55kg to keep good form.

10x20kg
8x25kg
6x30kg
1x35kg

I´m happy. First time I added any weights to 20kg bar.

Trouble with stability in my shoulder so I did Front Squats instead. Worked up to 195.
Keegan (age 12) did OHS sets of 5 with 35#. Buried each in the whole and blew out of it like it was nothing.

Heaviest weight 115#, form much improved over last time.

1x95
2x115
2x125
3x135
2x125

20,20,25,25,30,35,40,45(fail), 30,30,35,35

The balance was why I couldn't handle more weight.

worked my way in the range of 45 - 115

95,105,115,115,125,,125,125,135,135,145(pr)

had some friends help me up with it on the last one. full rom

First time - great stuff!

45x1 back using never before used muscles?
55x1 muscles in back wanting to cramp
65x1 back getting used to new muscle usage
75x3 working on form, looking up seems to help
85x2 working on depth
85x1 weight got too far forward
85x1 really focused, good form, full rom

Can't wait till next time :-)

CF WUx3

Worked up to 95# on OHS,

Day late:

built up to 145 (bw 190)

115/115/115/125/125/135/135/135/145(oldPR)/155 new PR. BW 165

barx10
55x10
65x10
75x10
85x5
95x5
105x5 last 4 sets felt back twinge a bit

wu=run 1.1 mles 8:40
cfwux3 pu/dips on rings at 10 reps

end with L pullups and L sits, light stretch.

basketball 30 minutes
squat (just got "starting strength" and worked on form) 12 sets of 5 reps worked up to 125lbs
push-ups x10 sets x10 reps nose to ground (slow and worked on form)

dumbbells, 45 lb each, x 10 (waiting to get a barbell)

Worked up to 175#... My form started to deteriorate, so I stopped there, and hit the last 2 sets with it.

started with 45 ended with 75.

Team Comp:

Jeff S. and Kyle F. (26) vs. Ted K. and Peter B. (27)

My first time with this lift. Liked it more than i thought i would. I didn't have trouble with the weight so much as the balance going down. I dropped the bar twice during these. Landed on my ass hard one time...I'd go down and my balance would wobble like crazy...

1: 95lbs
2: 105 failed. Dropped bar.
3: 105
4: 105
5: 105 failed. Dropped bar, landed on ass.
6: 95
7: 95
8: 95
9: 95
10: 105

I can't friggin do them! It's got to be my shoulders because I just can't keep my arms/hands (and consequently, the weight) behind my head as I squat. I tried all the remedies (push out on the bar, widen the stance, reduce the weight) but just can't get into a full squat without my hands coming forward. Very frustrating, but I'm going to keep at it. Thanks for the inspiration, team.

8 minute mile
CFWU-4 pulls/8 dips
65-95-115-135-145(failed)-145(2)-155(failed)
145(2)-145(failed)-out

Been practicing these on and off for a while...but first time using a decent load (for me anyway)

30kg, 30kg, 40kg, 40kg, 40kg, 45kg, 45kg,45kg,40kg,40kg

finished off with a few full rom pistols, which i haven't done for a while.

Looking forward to more OH squat as my shoulder flexibility is improving each day!

Did a bunch of OHS, some 5 reps, some 3, some 2, some 1. Maxed out at 105#. Legs felt OK. On the heavier weights forms not bad, but could feel myself going onto balls of feet and off the heels. Hardest part was getting the bar down - shoulders feeling kinda funny right now.

practiced some cleans and C&J.

1-95
2-115
3-125
4-135
5-145
6-150 (f)
using metal weights
finished with 115X4X4 snatch

On the road today - so subbed in 50-40-30-20-10 wallball/slam ball with a twenty lb ball.
Time: 21:00 (50s=6:06; 40s=5:59; 30s=4:43; 20s=3:18; 10s=:54).

115/115/115/95/95x2/105x2/105/105/115/125 fail/125

10 x 30kg

10 x 30kg

combined it with the 120 pullup & 120 dip WOD, because I was travelling...

65,95,105,115,115,115,115,115,115,115...

attempted 125 but combining two WOD's made the shoulders tired and the balance seemed to suffer...

Hello everyone!

Was focusing on going deep into the squat.

Here are my results in kilos:

40
50
50
50
50
55
55
60
60x (didn't go as deep as I would have liked)
55

PB = 60kg

London Crossfitter!

Late post.
95/115/125/135/145 getting squirley/155 no dice/135*3

CFWUx2

BW 155

95 - worked way to 115LB

Failed once - Rt Shoulder Everything felt strong except shoulder failure. Just couldn't keep it overhead long enough.

45,55,65,75,85,95,105,115,115,120

working my way back from a rotator cuff tear, so i started out slow. BW = 167

OH squat
5x95/5x135/3x155/3x155/3x185
1x185/1x205/1x205/1x205/2x205
15x135

first heavy OHS work in a while. all reps full depth butt to ankles. shoulder doesn't feel too bad either...

Jen: 10x10x53#

60-80-90-100-110 form failed
60-110 form failed- 90-100 form failed-100 form failed- went to 60 pounds and worked on 3 step progression learned from coach kinney.
kept raising on my toes when in the deep squat position. Thnik it was partly the bar I was using at my house, forced me to use too narrow of a grip. Give a full try next time with oly bar in the weight room.

Random ME type day.
Front squat 225x5, x3.

I liked the progression of the DL-Hang Clean-Push press WOD, so I upped the weight and cut the reps in half to make it a complex: 5 DL, 4 HC, 3PP.
Did sets with 135, 155, 175, 195. The 195 was more of a push jerk than push press.

Then attempt #2 at C&J 155x15. Got 8, grip was toast after above.
Then attempt at Max Bench/Max Pullups "How Fit are you": 300/10, pretty easy. Minimum on this one is 300*20(6000). I think tht is within reach in the somewhat near future. First time going heavy on bench since surgery on shoulder.

working my way back to the WOD on the day its posted... which is pretty difficult once you
re behind about a week...
10xolybar back sqaut
10xolybar front squat
75,85,95,105,115,115,120,120,125,130
5 minutes hitting speed bag, 20 sec hitting/10 sec running in place...

Dan
up to 3 reps of #75. Still learning the technique.

10 reps, all between 115 and 135; had problems getting all the way down and not lifting my left heel; at 135, I struggled to balance the weight in a squat position and twice lost the weight

didn't feel well. Power hack squat at 180, 270, 320, 370, 370, 420, 420, 420, 420, 440

45-65-65-75-75-90-90-90-110-110(fail)
bwt: 145ish
The hard part was balancing the weight, it didn't seem too heavy. The rep that I failed on was due to loss of balance.

first time back since elbow injury

45-50-55-60-65-70-75-80-85-90

press to overhead

95
115
135
155
165
165
175
185
195
205 miss

bw: 239

45
45
65
85
95
100
105
110
115
120(f), 120(f), 120(awful form, but I got up, so I marked it as good)

Did 20 minutes on the elliptical machine afterwards.

As usual, not terribly happy w/ my form. More practice, I suppose.