May 19, 2006

Friday 060519

Overhead squat 5-5-5-5-5 reps

Post loads to comments.


Enlarge image

Functional strength is the successful application of force along productive lines. Here, Nicole demonstrates that she can lift more weight for more reps overhead than a seemingly "stronger" and much larger gentleman. Widely held distinctions between strength and technique are less clearly drawn in practical application.

Posted by lauren at May 19, 2006 7:13 PM

awesome pic! can't wait to work on these

Comment #1 - Posted by: Aaron U at May 18, 2006 7:56 PM

Nicole, you go girl! Showing him how its done. Form's everything!

Comment #2 - Posted by: ScottH at May 18, 2006 7:57 PM

So I think the picture begs the question: are overhead squats a functional lift?

Not to take away from Nicole's awesome strength and impeccable form, but if I need to move a couch or need to push my truck off to the side of the road I know which of these two I am going to ask.

I love what I have gained from overhead squats in the domain of exercise, but how does the lift help in dynamic situations?

Comment #3 - Posted by: Mr. White at May 18, 2006 8:03 PM

Get 'em Nicole!

Comment #4 - Posted by: Matt G. at May 18, 2006 8:10 PM

Mr White, read the overhead squat article on Dan John's site:

Comment #5 - Posted by: champ at May 18, 2006 8:11 PM

Yesterday's WOD:
For time:
2 sets of: Moving from upstairs apartment to 4th floor apartment across town.

So sore.

Comment #6 - Posted by: Justin at May 18, 2006 8:11 PM

“I would only do one exercise, if I could do it all over again,” Chris told me. “Really? Which one?” “Overhead Squats.” I thought he was joking. Sure, I had done a few and I thought they never really amounted to anything. “This coach in California won’t let his guys throw until they can do fifteen reps with bodyweight.” What? Fifteen? “It makes you one piece, an animal.”

Comment #7 - Posted by: champ at May 18, 2006 8:11 PM

I am not sure that guys reaction is from the OHS, maybe Nicole just gave him a heart attack. I heard thats pretty common...

Comment #8 - Posted by: tombrose at May 18, 2006 8:16 PM

Interesting point by Mr. White (#13).

I can think of a few functional real life situations where the overhead squat applies to real life (better than something such as a push press or a thruster) in a direct fashion. One of the main being an activity holding/maintaining something over head (to clear something else) while going up or down stairs or an incline.

You could argue that it is a piece of the activity of having and maintaining various things in an overhead position regardless of activity or conversley maintaining yourself in a handstand or similar situation as well.

Possibly most important is the input through the shoulders and spine to fire that core and those mechanoreceptors to learn to provide a stable base to move from.

Any other thoughts?

Comment #9 - Posted by: J Gunn at May 18, 2006 8:17 PM

....make the bad man go away....

Comment #10 - Posted by: Travis L @ prosperity at May 18, 2006 8:18 PM

I'm confused. In watching some of the video's of WODs where large numbers of reps of difficult exercises are performed, e.g. pullups, form clearly suffers as the person doing the WOD gets tired.

I have, perhaps erroneously, concluded that it is more important to simply attempt an exercise rather than worry about form. I've been concerned about applying this principle when lifting weights, as loss of control can cause serious injury. Nevertheless, it seems to me, if form is stressed with weights, should it not also be stressed with weight-free exercises?

Comment #11 - Posted by: Ken Davis at May 18, 2006 8:20 PM

Great article champ. thanks!

Comment #12 - Posted by: J Gunn at May 18, 2006 8:21 PM

I just subscribed to the crossfit journal. Am I suppose to do the WOD and then add to it some of the stuff in the journal or does the journal just give me a better understanding of the exercises, which I will then use in the WOD? Any help would be appreciated.

Comment #13 - Posted by: jason at May 18, 2006 8:24 PM

Mr White,

Great question with an easy answer. It is extremely functional.

From August 2005, CrossFit Journal:

"The functional application or utility of the overhead squat may not be readily apparent, but there are many real-world occurrences where objects high enough to get under are too heavy or not free enough to be jerked or pressed overhead yet can be elevated by first lowering your hips until your arms can be locked and then squatting upwards."

As for lifting in dynamic situations, from the same issue:

"The overhead squat is the ultimate core exercise, the heart of the snatch and peerless in developing effective athletic movement.

This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason is is an indispensable tool for developing speed and power.

The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power - unsurpassed."

As for preferring Eric's (the big guy) help to Nicole's, I'm leaving that for the rest of you. (Smile)

Comment #14 - Posted by: Coach at May 18, 2006 8:27 PM

BW 184lbs
3 mile bike + cfwu x 2 (no pullups)

As rx'd = 6:42

Comment #15 - Posted by: Caleb B. at May 18, 2006 8:33 PM

David vs. Goliath CrossFit style.

Good effort Eric. Thanks for the putting out so hard at the cert.

Get some, Go again!

Comment #16 - Posted by: DJ at May 18, 2006 8:42 PM

95 x 5 reps,
135 x 5 reps x 4 sets

Thought about moving up after two sets at 135 and then the shoulders started to die had to struggle through the last two sets fairly severely.

Gotta love it.

Need to work on these more often.

Cory K.

Comment #17 - Posted by: Cory K at May 18, 2006 8:44 PM

In the voice of Mr T: "I pity the fool who takes on Nicole."

Comment #18 - Posted by: Matt Townsend at May 18, 2006 8:44 PM

What's a good weight for me with this exercise if I weigh 165lbs? About 95lbs?

Comment #19 - Posted by: Dave H. at May 18, 2006 8:46 PM

PS This week received 95 out of 100 by my health insurance company's Total Health Assessment Profile. Thanks Coach, couldn't have done it without you.

Comment #20 - Posted by: Matt Townsend at May 18, 2006 8:54 PM


From the poor formed, red faced, grocery-hole stuffer in the picture.

Comment #21 - Posted by: Eric at May 18, 2006 9:04 PM

eric, why don't you stfu if you can't say something positive. You don't know how many reps Eric did. He put himself out there which is probably more than you have ever done in your life.

Comment #22 - Posted by: stfu at May 18, 2006 9:40 PM

got into crossfit after talking to a fellow cop,i was sold after my first week. I have always loved the basic movements (dead lift,bench,cleans,squats). This program incorporates them and alot more. I have not felt this fit and strong in years. everytime i work out at my gym or work gym people are curious and ask what am i doing. keep it up i can't wait for tomorrows w/o

Comment #23 - Posted by: freddy at May 18, 2006 9:42 PM

Ken #11,

I think you're mixing two different issues. An individual's form will degrade if one pushes the intensity up high enough (whether in the form of increased speed, more weight, more reps, or all of these in combination). That's a given, even for someone with as pristine technique as Nicole's (witness the Nasty Girls video for reference).

The point of the WOD caption is that given the choice between an efficient line of action and an inefficient line of action, you'll be better off choosing the efficient line of action. Why? It's not just for the sake of having nice technique or preventing injury (although both are nice goals); it's so that you can do more work in a given period of time.

Eric failed after 6 reps, if memory serves (I hope they can show the video) and Nicole didn't. She had many more reps left in her, which means a greater work capacity.

As far as the weighted vs. unweighted distinction you've made (as it relates to form), I'm not where you're getting that.

Comment #24 - Posted by: Mike Minium at May 18, 2006 9:43 PM

Nice face Eric! You were a good sport, all weekend long!

Keep it strong my friend.

Comment #25 - Posted by: Jeff at May 18, 2006 9:45 PM


Commenter #21, whom you just attacked, is the same man you are defending. I would think that the name Eric and the context of his post make that quite clear.

It increasingly seems that anonymous commenters hold views worthy of anonymity at best.

Comment #26 - Posted by: Coach at May 18, 2006 9:52 PM

Right shoulder too tender for OHS; beltless butt to ankles back squats with the cambered buffalo bar instead.


Comment #27 - Posted by: kelly moore at May 18, 2006 9:59 PM

Nicole...will you marry me?

If not, lets at least have dinner....I know a really nice place with an ocean view and great service. My shout.

Comment #28 - Posted by: Pete In Oz at May 18, 2006 10:15 PM

I can't believe how much I learned at the seminar. I'm hooked. I time the form (and the face) will look much better. All the coaches were great, and the girls were a ton of fun! Keep it up!


Comment #29 - Posted by: Eric at May 18, 2006 10:22 PM

ok, now i'm sure of it both of my shoulders are going to fall off....
rd4-105# neither of us liked the form so we dropped back down and didn't really count it, but we did it
balance is a mother in this exercise, i found that if i pushed the weight behind me slightly it kept my balance and form better but it really put a strain on my shoulders.

Comment #30 - Posted by: Travis L @ prosperity at May 18, 2006 10:34 PM


I applaud you!! It takes a steel set of balls to go against that form!!!

Comment #31 - Posted by: freddy OWMA at May 18, 2006 10:46 PM

I always used to get a similar reaction from lighter kids I outran or bigger kids I outlifted- "Yeah, but he's just pushing harders" or "He can dead more, but it's just a lift- he's not stronger." Sorry, mate. If I can do it better....I can do it better ;-) Granted, doing it better came from the rage of never being athletic before and refusing to suck, but there ya go.

Comment #32 - Posted by: Kalen M. at May 18, 2006 11:40 PM

taking nothing away from the girl in the picture, but guys really dig built chicks?

Comment #33 - Posted by: joe at May 19, 2006 12:11 AM

WOD sounds and looks good, but what is the weight that we should be using?? can anyone help??

Comment #34 - Posted by: steve at May 19, 2006 12:12 AM

Some of the comments posted in this board are attacking the Man in the picture. The main principle of crossfit is that the indiviual operator has to push himself to his own personal limit. In my gym everyone looks at people doing crossfit like they are out of there mind and that it is not cool. But you just do another rotatation and move out(no talking or mirror work is involved). If men took offense to a superior woman outperforming them, then there would be a lot less tri-athletes, mountain climbers and perhaps golfers. Quit being so smug, just worry about yourself and try to enrich those that cannot perform to your level

Comment #35 - Posted by: Jesse Y. at May 19, 2006 12:22 AM

Because my shoulders are not up to th OHSQ yet, Imade a sub workout:
5 rounds for time of
- 1 arm 10 kg OH SQ 5 x (L+R)
- front squat 5 x 40 kg
- weighted ring pull ups hands to sternum
time:10:03 min.

Extra: shoulder rehab: tube trainer and 1 arm sh blade push ups 2 x 10 reps.

happy healthy training

Comment #36 - Posted by: Johan Nederhof at May 19, 2006 1:11 AM

Steve #34 and Dave H #19,
The short answer is to use whatever weight is appropriate for you. I would start with a broomstick and be very critical on form. Make sure the stick stays over your ears or slightly behind throughout the whole range of motion (thighs below parallel on the squat). Active shoulders "in your ears". If that is going well, step up to a light bar, then an empty bar. You could call this your warmup if you know what you are doing, your workout if you don't (your body will tell you). Your shoulders/abs/lower back will probably feel this along with your legs. Makes rolling around on a swiss ball silly.
Eric, strong work brother - keep it up. Glad you maintained your sense of humor - and the rest of us were grateful that we were not the one facing Nicole...

Comment #37 - Posted by: gordo at May 19, 2006 1:25 AM

KNS (#38)

reading comprehension isn't your strong suit, is it?

Comment #38 - Posted by: Steven N at May 19, 2006 2:11 AM

wow. it went away..

Comment #39 - Posted by: Steven N at May 19, 2006 2:13 AM

Steven N -
magic! ;^) Turns out, several of KNS's other posts went away too.

Comment #40 - Posted by: Lynne Pitts at May 19, 2006 2:15 AM


Have you never failed? Never been fatigued? Looks to me (and from the posts) that he tried and reached his failure point. Who wouldn't want to give the best efffort and fail rather than quit early? I applaud Eric for getting out there and giving his best effort and also being an example.

Comment #41 - Posted by: Ed at May 19, 2006 2:17 AM

KNS, given the choice between making a positive contribution in a constructive way and making a snide anonymous attack, you chose the latter. Ask yourself, why?

Comment #42 - Posted by: Matt Townsend at May 19, 2006 2:23 AM

If it had been me doing the OHS the photo would have been pretty similar at best - red face, almost as bald, dodgy right shoulder sagging when I got tired, only getting part way down in the squat and basically getting my arse kicked. That he's obviously busted a gut trying and can laugh about it afterwards is worth emulating IMHO.

Comment #43 - Posted by: John B at May 19, 2006 2:24 AM

We often learn more (and have more fun!) by attempting to do things that we're not very good at..yet. I'll bet that Eric's OHS form will be pristine in a couple of months. He is clearly a good sport and deserves credit for that.

I'll make my feeble attempt at today's WOD after work tonight....


Comment #44 - Posted by: Mark Sampson at May 19, 2006 2:27 AM

So that sucked.

5x5 @ 95#, and for added fun - 5x5 @ 65#, and 5x5 @ 45#. Couldn't go above 95# without sacrificing form, and even at 95# took a set or so to get a feel for it. 4th WOD - like a crack addict every day looking for my fix...

Comment #45 - Posted by: JAG at May 19, 2006 2:46 AM

Kinda like Kelly Moore, shoulder pain from the thrusters and then the dips.

subed Front squats

135, 155, 175, 195, 215.

Does anyone out there know of anything I can do for bone spurs in my AC joint short of not exercising.

Comment #46 - Posted by: anthony at May 19, 2006 2:55 AM

Lynne Pitts worked her scary magic again -- hexing away the idiots who occasionally dot the landscape. Be verrrrry afraid, idiots and trolls, you never know when or where she'll strike.

In a related vein, I've only been hanging around this site for about 6-7 months now and while it's nice to see such an increase in people coming (over 200+ almost every day for WOD results) has anyone else noticed a proportional decrease in civility and community with the increase in population? Am I just being negative or do any older CF'ers have similar observations?

Comment #47 - Posted by: Dale Saran at May 19, 2006 2:57 AM

OK I am going to call you guys on this. Yes Nichole has awesome OHS form, and yes she is doing way better than the guy she is matched up with, but she has had a lot more practice than this guy, or he would be able to OHS more than 65lbs. She is stronger, but he hasnt practiced the lift as long as she has. It is really surprising that she is squating well in cross trainers.....Besides "strength" is a very broad term.

Comment #48 - Posted by: Will Rouse at May 19, 2006 3:04 AM


While lots of my friends keep telling me, that Crossfit was dangerous (they say, weighted squats etc. would ruin my joints), I wrecked my knee yesterday playing soccer with these morons. Now what's dangerous!?

Comment #49 - Posted by: rupert at May 19, 2006 3:18 AM

*puts on flame suit*

Ok, let's take an elite female athelete doing one of her familiar lifts and put her up against average big joe six-pack plucked off the street. Makes for a great photo and a great way to stir up controversial discussion. I luv it!

All I'll seriously say about it is this, though: put that girl up against someone like me and see what happens ;>

*ducks* *runs for cover*

All in good fun.. kudos to the lady for achieving a high level of fitness, and to the guy for trying. I wish them both continued success.

*face is saved*

Comment #50 - Posted by: James Montana at May 19, 2006 3:25 AM

Dale #47,
unfortunatly the increased numbers lead to a feeling of annoynimity(spelling?) and individuals think that they can say things they would not ordinarily say. Being on the internet grants this feeling as well, but it is limited when in the community setting of posts like crossfit. That is an unfortunate side-effect of a higher population. it's that one guy shouting in a crowd that gets the mob mentality going. Fortunatly for old crossfitters and new ones, like myself, there seems to be a significant number of honest people here that want to see other do well and are willing to band together and quite the naysayers and trolls.

Comment #51 - Posted by: Travis L @ prosperity at May 19, 2006 3:32 AM

I totally agree.

Comment #52 - Posted by: Hutch at May 19, 2006 3:59 AM

Thanks, Hutch. Look above you at #52 for a case in point. Mixed company here, dude, and some kids, too. Try to rise above, man. Maybe in the locker room (and even then it's questionable) but not here.

3/3 cfwu
155lb x 3, lost wt forward, 135 x 2
135lb x 5
135 x 5
135 x 5
155 x 5

Legs feel capable of a lot more weight, but stability says no. Almost lost 155 forward on last set again.

Comment #53 - Posted by: Dale Saran at May 19, 2006 4:28 AM

About Comment 48, why is it that whenever a girl beats a guy, they say - "she's been practicing longer than him."

You know what the great thing is? Since I've been doing cross fit, there are guys that I fight with in Brazilian Jiu Jitsu, Boxing, and krav maga that look a lot bigger than me, but because of my training, some of them can barely keep up or actually aren't as strong as they look.

(Plus, we've got Kelly Moore - who mature, a woman, and kicks most of your guys' butts!)

Comment #54 - Posted by: Christina Sklebar at May 19, 2006 4:35 AM

First ever OHSQ. They are really horrible

5 x 33
5 x 44 x 5

Now I have to work on form with a broomstick to get it right before next time

Comment #55 - Posted by: Nick K at May 19, 2006 4:38 AM

Eric -

You knew it was only a matter of time before this was posted.

I don't blame you anymore for the punishment last weekend, they were going to do anyway. :)


Comment #56 - Posted by: Murph at May 19, 2006 4:46 AM

Comment #52
Chrisfanson, comments like that should be left off this forum.

Comment #57 - Posted by: Jim D. at May 19, 2006 4:52 AM

Jeezus, Kelly (#27)it was only supposed to be 5 rounds. You rock, 205!!!!

Comment #58 - Posted by: Jim D. at May 19, 2006 4:56 AM

First time!!!


I don't have any problems with the squat, but I can barely keep the weight above my head (can't keep it stable). Is that typical? Looks like all the time in the weight room doing body building lifts was a complete waste of time.

Comment #59 - Posted by: Reed at May 19, 2006 4:56 AM

Wow... tough crowd here today. If making this a pay site will clean it up a bit, I'm all for it, Coach!

BW: 175#
OHS as Rx'd
5x95, 5x115, 5x125, 5x125, 5x135 + 5x135 (because that last one felt so strong)

Have a good weekend, all.


Comment #60 - Posted by: Johnnylove at May 19, 2006 5:02 AM

There has been a certain increase in bad behavior on this site, rising as the number of (mostly new) postings has increased. One of the attractions early-on at this site was the courtesy and civility of the conversations here, as compared to, say, T-Nation for example. Now the "attitude" has followed to Crossfit too. I've noticed a decrease in postings from a lot of the long-term people here, and I know I post less. My solution is the one I've been suggesting for years: make the site subscription-only-access, perhaps by tieing it into the subscription to the Crossfit Journal. Serious people will subscribe to get the information we now get for free. The rude-and-crude crowd will go away.

The line I use on my church youth group:

Manners Matter

Thanks. Bob Long

p.s. Overhead squats 25 reps with a 50 sandbag. That's all I could do.

Comment #61 - Posted by: Bob Long at May 19, 2006 5:02 AM


I was fortunate enough to mis the comments made by KNS ( thank my lucky stars ). Despite being a very new person the site, and very new to Crossfit i think this pretty much hammers home the difference between the Crossfitters mentality and the mentality of some other gym goers.

Rather than looking around to check out who is lifting what we are just trying to better ourselves, for our own enjoyment! I understand that this may be hard to grasp, and that the idea of looking inward for your competition and your motivation may seem odd to people who would rather Bench three days a week than actually train!

Just remember that it is important to respect EFFORT as much as anything else, and i'm sure that Eric, much like myself does not worry too much about what other people can do, but only on how to improve himself!!

I may be wrong but to me it seems that Crossfit is about more than just a routine and a WOD put up by Coach. It's about a certain level of respect for yourself and others, and the hard work put in by those on the path to better themselves physically.

I guess it would just be nice if all who took the time to post here realised that!

Comment #62 - Posted by: Aidan O Brien at May 19, 2006 5:18 AM

I usually don't post comments, other than my results, but today is an exception.

What purpose is served slamming some other cross-fitters, making snide remarks and generally being an ass? Are you on this site to show how "wonderful" you are in relation to some poor overweight, underweight, old, young....whatever? Have fun, dude! You can join the world of jerks!

I have a daughter who is as fit as most of us/you, works out with beautiful form,earned a black belt at 17 and--yes--can move a couch like anybody I know. Let's get over ourselves, guys.

Now, having vented my speen at all the rude, crude macho men on today's comments:

60, bwt 283. 70 x 5- first time for OHS, could handle more weight, but not without sacrificing form. Little trouble keeping a strict arm position, but what a hell of a way to enjoy a cool Arizona morning at 0500! I AM awake now!

Comment #63 - Posted by: peejay2 at May 19, 2006 5:23 AM

5x5 each arm:

One arm 56lbs KB overhead squats.

That really tested my shoulders.

Comment #64 - Posted by: Orrin at May 19, 2006 5:35 AM

This is going to be very embarrasing! Humility House here I come.

Comment #65 - Posted by: Hampton at May 19, 2006 5:42 AM

When I first read kelly's 205x5, I nearly crapped my pants. Then I realized they were back squats and I felt a *little* better. Damn that is impressive.

Comment #66 - Posted by: Anthony B at May 19, 2006 5:46 AM

How can you do that to Eric, thats not right. Have a great workout everyone! andy

Comment #67 - Posted by: andy at May 19, 2006 5:53 AM

Had to go with DBs...the gym I was using has only 1 squat rack. Being used...of 2 clowns doing curls.


Comment #68 - Posted by: Matt G. at May 19, 2006 6:00 AM

This ought to be interesting. Day three on Crossfit for me, and I'm hurting! Pain is good!

Comment #69 - Posted by: Raja at May 19, 2006 6:03 AM

Reed #59 - Keep it up and it will come. I have only been CF'ing for about two months, and a little time off for sore knees - watch those deep squats - but when I first tried the OHS I couldn't keep even DB's steady. Today I did the below. I am proud to say I can even do some PU's now unassisted. The videos of Greg and some of the girls are both inspiring and frustrating. But keep working on it and it will come. Good Luck

65#, 75#, 95#, 105#, 105# - didn't feel it much in my legs as I did limited ROM, still pampering my knees but no problem on stability. Yeah! Be well all. Dave

Comment #70 - Posted by: DaveG at May 19, 2006 6:05 AM

The purpose of the demonstration captured in the photo is to show the impact of functional strength. Eric is a much larger person than Nicole, and would probably outlift her in certain measures of strength, such as the bench press and back squat. But when it comes to squatting while holding a relatively light load overhead, he is incapable of performing as many reps as Nicole.

Taking Nicole out of the picture, Eric can probably shoulder press well over 100lbs for reps. Eric can probably back squat over 200lbs for reps. But he failed after just a few squats with 65lbs overhead. This is a quantifiable limitation of his functional strength. Putting Nicole in front of him makes the point more dramatically.

Functional strength matters. Healthy joints have more than enough range of motion to overhead squat below parallel. Often folks believe the limitation is in their shoulders, whereas we've found the culprit in both hamstring flexibility and a general neurological disconnect with the posterior chain (as Coach says, the brain doesn't know what the ass does for a living). Nothing reveals a chink in the armor like the overhead squat.

A good indicator of your functional strength is to compare your max OH squat to the average of your max front and back squats. If it is well below 75%, you have a noticeable limitation of your ability to apply your "strength" to athletic and other endeavors. And for those who question the relevance of the OH squat to life, the OH squat REVEALS chinks that are already there and that affect everything you do.

Comment #71 - Posted by: Tony B. at May 19, 2006 6:07 AM

1st time with these exercises and I am not very good at overhead squats, or squats in general. My heels kept coming off the deck when I tried to utilize a full range of motion. Anyways, here are my numbers.


My form needs work. I am getting a personal training session from Tom Brose at CrossFit DC tomorrow, so hopefully I can some enlightenment.

Comment #72 - Posted by: MikeBreslin at May 19, 2006 6:07 AM

thanks to champ (#5) for the link to danjohn's site--I'm cutting my teeth on O-lifts through the crossfit WOD and find the extra info helpful.


overhead squats keep you honest!

Comment #73 - Posted by: greenwombat at May 19, 2006 6:13 AM


While I definitely do not want to give too much attention to any of the bad behavior on the board today, as a relatively new CF'er, I would feel honored if not responsible for sharing a glimpse of my opinion.

As mentioned earlier, one of the attractions to this world of intensity, discipline and creative, productive methodology that we have been granted by Coach (and so many others), has been the discipline and maturity of the followers, whose supportive, positive nature helps foster the drive of those who are just now discovering within themselves the drive to self-improvement. Arguing the nuances of one's form over another detracts from the real victory: He's there, he's trying, and he's giving it his all. The real wince comes from those who cannot help but to subvert the valiant efforts of those who have come the greatest distance to get to where they are now. However, let it be said that no disparaging remark ever serves in taking the target down a peg, only the protagonist of such and un-needed, and unwanted bout of verbal diarrhea.

Coach's point today was simple, and for whatever reason dismantled by the morally bankrupt among us severely lacking in social grace, chivarly, and decorum.

Comment #74 - Posted by: Rook at May 19, 2006 6:15 AM

are there any SEAL Os in here?

Comment #75 - Posted by: Dave at May 19, 2006 6:17 AM


That's the most overhead squats I've ever done!

Started getting shaky on the 65's, but I kept my form up.

Comment #76 - Posted by: emily h. at May 19, 2006 6:20 AM

BW 193lbs

5 x 95lbs
5 x 105lbs
5 x 115lbs
5 x 125lbs
4 x 135lbs (failed on last one, not a pretty sight)

10 x 95lbs practice snatches

10 x clapper pull-ups

10 x inverted burpees

20mins rower (4kms)

Comment #77 - Posted by: paulc at May 19, 2006 6:21 AM

What does the CFWU consist of and where can I find it?

Comment #78 - Posted by: Tommy at May 19, 2006 6:23 AM

Team Fallujah still a day behind, did yesterday's SDHP/ring dip WOD.

Gunner 5:30
Slider 5:40
Dave 11:10, 65# SDHP and transitioned from ring dips to 3x bar dips in the third round

Comment #79 - Posted by: Gunner at May 19, 2006 6:25 AM

Went for good form today. Didn't feel that great.

5x 65
5x 75
5x 95
5x 95
5x 115

Comment #80 - Posted by: Brendan Smith at May 19, 2006 6:26 AM

#78 Tommy

On the main page look to the left of the webpage and you will see FAQ as the 4th item down. The CFWU is described there.

To prepare for WLC, I'm going to be skipping the ME OHS today and do Nancy instead so I get to do some OHS's along with running.

Comment #81 - Posted by: Allen Y at May 19, 2006 6:27 AM

Having never done OHS before, I wasn't sure what to expect so I kept the weight low and concentrated on form.

Warmed up w/45 lb bar.

4 sets of 65 lbs.
Final set 70 lbs.

Finished with several sets of 10, using just the bar for additional practice and form work.

OHS.....tough move!

Comment #82 - Posted by: Deuce at May 19, 2006 6:28 AM

Having never done OHS before, I wasn't sure what to expect so I kept the weight low and concentrated on form.

Warmed up w/45 lb bar.

4 sets of 65 lbs.
Final set 70 lbs.

Finished with several sets of 10, using just the bar for additional practice and form work.

OHS.....tough move!

Comment #83 - Posted by: Deuce at May 19, 2006 6:29 AM

#78 see faq

Comment #84 - Posted by: bob at May 19, 2006 6:31 AM

Eric #21 & 29
Most of us would look far worse in the same situation.

Mr. White #3 RE: OHS as a 'functional exercise"
As a firefighter/paramedic i've had to carry the foot-end of the stretcher down a flight of stairs (or 5!) The patient needs to remain flat so we press them up and walk down the stairs backwards. While the head-end medic drops into a near dead-lift position and waddles down facing forward.
Since starting cross-fit and forcing myself to do Olympic lifts with embarrassingly small weights i am much more capable of doing my job and not getting hurt.
Thanks coach & all the positive contributors!!!


Comment #85 - Posted by: water-ratt at May 19, 2006 6:32 AM

I'm finally starting CF again after many months of inactivity. I'm going slow but steady. I'll be posting next week.

Like Nicole, I want to be like Nicole!!!!!

Comment #86 - Posted by: Cesar. at May 19, 2006 6:36 AM

Great showing by Eric. I sure know that when I started OHS it was and still IS a problem (right Mike HB?). And yes, Nichole is beautiful.

To comment on the guys - vs - girls thing, I worked out with a female collegiate Heptathlete yesterday and got my arse handed to me. We did partner-tethered 100m springs, Perpetual Motion, and Stair runs and it was just a beating. It sucks when your workout partner has to ask if you have asthma after your first 100m tethered/weighted sprint, when really it's just the sound of air rapidly moving in and out of your collapsed lungs!!!

"The brain doesn't know what the butt does for a living!" I like that.

Lay the hell off the RUDE comments people. This is NOT the place for chest beating!!!

Comment #87 - Posted by: Addiroids at May 19, 2006 6:42 AM

135x5---->First 2 were ok, but the last 3 were shaky at best...Im really proud of my wife, as she really pushed herself and did awesome today :)
95x5-----> her last 5 were much better form than mine were thats for sure.

Comment #88 - Posted by: Justin A (NYC) at May 19, 2006 6:51 AM

Great pic from a great cert weekend! Eric you did a great job throughout the weekend. I have to say that the largest impression I received from the weekend was the flawless form that all the Santa Cruz folks have. Of course there was always the humbling factor like in today’s pic, or when Cill has you rope climbing, or when Eva has you doing slam ball, or when Nicole is watching you squat, or when Annie is showing the ball clean..... Ok so pretty much whenever you are around them.

Comment #89 - Posted by: Will T at May 19, 2006 6:56 AM

Friday 060519
Overhead squat 5-5-5-5-5 reps

Post loads to comments.


I wish I had a spotter!

Comment #90 - Posted by: Phil Sarris at May 19, 2006 6:59 AM

Of course his form suffered, who could pay attention to lifting form with Nicole IN FRONT of him. Not me that's for sure.

With regard to the civility on the site and postings, i'm a newbie but it seems to me that posters are warned in several areas that posts will be deleted or not added if not up to standards. So should it be more closely watched by moderators? Not saying they are the problem, the prob is those who wrote it in the first place, but, moderators?

Like I said I'm a newcomer and loving the community on line here. I hope it will remain. will post wod numbers later.

Comment #91 - Posted by: txpaladin at May 19, 2006 7:00 AM

Lynne, thanks for removing #52.
Kelly I too misread your Back squats for Ovearheads and almost killed myself. Luckily I checked my ego at the gym door. You still rock!!!

Eric, I'm impressed you could even think about doing overhead squats while having to look at Nicole. Her eyes and smile bring out the dumb gene in me.

Arms are so sore I couldn't stabalize the bar overhead so I stayed lighter than I would have liked.

Comment #92 - Posted by: Jim D. at May 19, 2006 7:01 AM

#71 Great post Tony

Comment #93 - Posted by: Jim D. at May 19, 2006 7:04 AM

Jesse (#35) I was feeling a bit down after my performance in yesterday's WOD untill I read your comments--thanks for the insightful and to the point commment.

Eric (in the picture) You Da Man.

Great comments by Christina and Bob Long, as well.

As for posting anonomously on message boards, for some it does seem to engender a certain carelessness with grammar and spelling, as well as a tendency to show rudeness or disrespect towards posters that might hold positions or opinions different than one's own. A shame, really, that some people seem to lack that inner accountability to civility that I feel is a requirement for being a moral human being.

Back on topic, looking forward to this workout.

Comment #94 - Posted by: cjones at May 19, 2006 7:09 AM

BW 220
5X5 85,95,95,95,85
Honest effort in Junction City.
I am new to crossfit, and it is amazing to see the weak points in my body, I have above average flexibility in my back, hips, and knees but my shoulders really struggled on this exercise along with the challenge of maintaining balance. I will continue to opt for lighter weight until my balance and the toughness and flexibility of my shoulder joints catches up.

Comment #95 - Posted by: b smith at May 19, 2006 7:11 AM

Aren't a lot of you being a little oversensative to some of the tongue and cheek comments that other folks have posted. I highly doubt (or at least hope) that when people are "attacking" others it is meant to be in a more funny/joking way, not personally attacking someones character. One person attacked Eric for cracking a joke at himself. I just see people taking things a little too serious, on this forum, and in everyday life. Maybe I am way off base, but maybe we should just lighten up a little.

Having said that, I love the forum and CF and need some advice.

My lower back is pretty stiff from SDLHP yesterday. Is this most likely from poor form or from having never done the lift before?

Also I only have access to dumbbells. Can I do OHS with them? I am sure I can but what do I need to concentrate on to do them correctly.


Comment #96 - Posted by: Bohman at May 19, 2006 7:14 AM

95 x 5
115 x 5 x 4 sets

Comment #97 - Posted by: paulw at May 19, 2006 7:18 AM


loved to have gone heavier

Comment #98 - Posted by: ryan at May 19, 2006 7:19 AM

BW 206
65 X 5
75 X 5
95 X 5
115 X 5
135 X 5

Comment #99 - Posted by: Allan T at May 19, 2006 7:37 AM

OH Squats 5x5
shoulder stabilizers are fried

Comment #100 - Posted by: JeffT at May 19, 2006 7:38 AM

In between sets rode the bike standing for two minutes.

Comment #101 - Posted by: Justin Spicher at May 19, 2006 7:40 AM

Form was decent - 95/115/135/135/135
Plus Tabata rows with increasing wattage.

Comment #102 - Posted by: steve hb at May 19, 2006 7:46 AM

hey guys need some info:

two weeks ago while doing one of our wods, and playing with the kids on the playground afterwards, my right hand has been hurting. Last week I continued to do wod's and this week I took a rest. This so called inconvienance has put me out of doing exercised such as anyr push ups or any weight bearing activities on this hand. Any suggestions?

Comment #103 - Posted by: Kirk at May 19, 2006 7:53 AM

Question for the mechanics on OHS suck! I haven't snatched for a long time and my flexibility has suffered. Given that, would you consider DB OHS as a viable tool to add resistance to range-of-motion work on this or just skip it and do some heavy back squats?

Comment #104 - Posted by: Kurt at May 19, 2006 7:53 AM

10xbroom stick

Tough to ballance I keep comming up on my toes at the bottom of my squat. I guess the bar is moving too far forward. At the bottlom of my squat where should my weight be? Should I be driving from my heels?

Comment #105 - Posted by: tim.k at May 19, 2006 7:55 AM

Eric & Nicole--
Both of you were awesome!
Great attitudes!
Getting "volunteered" is never fun (Where's Eric?)
but Eric jumped in and did his best.
Many of us would not have performed any different.
Nicole, you definitely are setting the standard for strength!
Way to go!

Comment #106 - Posted by: Frank DiMeo at May 19, 2006 8:02 AM

Kept it light today to work on form.

Comment #107 - Posted by: Scott Kustes at May 19, 2006 8:06 AM



Definitely highlights my lack of shoulder and lumbar flexibility (never been able to do a kip-up).

each one felt better than last as form progressed, going to 85s were a mistake, should have stuck to 75s

Comment #108 - Posted by: SeanL at May 19, 2006 8:09 AM

Comment #96 Bohman; If you think that posters are being "oversensitive" today, then I will give you the benefit of the doubt that you did not see the original comment #52 before it was removed. It was just about as disrespectful and rude as is possible.

sgt feather
5 x 45
5 x 55
5 x 65
5 x 75
5 x 85

Der Feldwebel
5 x 45
5 x 55
5 x 65
5 x 55
5 x 55

Both novices; Here to learn, grow & have a good time. Not to talk trash. And our OHS numbers aren't good enough to talk trash, even if we wanted to, which we don't, so there! :-)

Comment #109 - Posted by: sgt feather at May 19, 2006 8:18 AM

Think about this: is an exercise "functional" if it has a narrow range of carryover or wider range of carryover to real world activities? For example, of the two which is more "functional" for football, the bench press or power clean? Neither is truly specific to football, but one movement pattern may be more useful than the other. I may not go around in my job or life holding something over my head and squatting up and down, but the practice of the movement will effect more variables (overall flexibility, stability, strength, motor unit firing sequence, rate coding, recruitment, etc.) thus making me better able to handle situations as they arise. Just some ramblings from a strength coach and new CFer.

Comment #110 - Posted by: rob at May 19, 2006 8:21 AM


Probably could have gone more, but really concentrated on my form. The Wife did 45x5 for her first exposure to OHS.

Comment #111 - Posted by: Anthony W. at May 19, 2006 8:21 AM


ohs 5x5

d/l 15x185x3

Comment #112 - Posted by: dennyy at May 19, 2006 8:40 AM

WU 1/2 mi walk on treadmill, WU with oly bay OHS x 10 reps and stretched.
RD 1 65#
RD 2 85#
RD 3 85#
RD 4 85#
RD 5 95#
First time ever doig this wanted to get form down.

Comment #113 - Posted by: TJ at May 19, 2006 8:40 AM

I did not see comment #52 before it was removed.

Comment #114 - Posted by: Bohman at May 19, 2006 8:47 AM

50, 70, 90, 90, 95

A trainer saw my 4th round and said "innovative."

Comment #115 - Posted by: wip at May 19, 2006 8:49 AM

Comment #114 Bohman.

I figured not. No worries. Lynne was pretty quick with her Galactic Blaster and saved the day.

Comment #116 - Posted by: sgt feather at May 19, 2006 8:57 AM

Definitely lack flexibility in hamstrings, and I got no glutes.

Comment #117 - Posted by: JD Stephenson at May 19, 2006 9:00 AM

fairly new to crossfit and wondering how most people get set up for the ohs. do you start on the ground and snatch it, clean and press it or start with the bar high in a rack? i'm not sure i can put the bar high enough in my rack. thanks in advance.

Comment #118 - Posted by: peter a at May 19, 2006 9:08 AM

This one highlights the flaws in form in a painfully obvious way. Thanks for that Coach!

6am ran 5km...1pm WOD 5x45, 5x65, 5x95, 5x95, 5x105, 5x85...later training(6pm)

Comment #119 - Posted by: pwoodruff at May 19, 2006 9:10 AM

I find I have a hard time going much past parallel as my shoulders want to push the weight forward. Any advice?

45# X 5
55# X 5
65# x 5
75# X 5
80# X 5


Comment #120 - Posted by: Hooger at May 19, 2006 9:13 AM

struggled a bit with 85x3, x2, x4.5
finished with 45# snatch practice.

Comment #121 - Posted by: Sue Ady at May 19, 2006 9:21 AM

Nicole, awesome work and a great photo!

About a year aao I said that making this comment section a pay-per-use option was a bad idea, but after seeing some of the recent anon vulgar posts, I think making it user pay based is a good option for Coach and Lauren to consider.

If it gets rid of anon posters, and could even help id people who type their disrespectful trash mouths here, then it would be a smart thing to do.

All that CrossFit is doing to build up this top notch site should not be hampered by these gutless posters in any way.

Comment #122 - Posted by: pwoodruff at May 19, 2006 9:21 AM

35#,,70..75..80..85..all X 5.. might try for heavier singles later this pm after work

Comment #123 - Posted by: dave k at May 19, 2006 9:31 AM

51 y/o, 150lbs.
First time with OHS. I love them! I get that they are a great tool for revealing flaws in form, flexibility and neuromuscular ability. I can feel where I am going wrong and that is tremendously helpful in correcting form. I vow to work on these on every off day. I will get better and I will enjoy the process.


Comment #124 - Posted by: Charles at May 19, 2006 9:42 AM

I have zero shoulder flexibility that I am trying to fix but man the ohs is sooo hard and demoralizing for me! used a broom stick today for all of it.. went to just a oly bar and lost my form.. my hips seem to slide to the left and my right heel just will not stay put, end on my toes, but just on the right side... wtf? someone please help me!!

Comment #125 - Posted by: vcsnover at May 19, 2006 9:47 AM

OH Squads 5x5

45, 55, 65, 75, 65

Eric, you were awesome! You now that the "Fairfax girls" love you.....

Comment #126 - Posted by: Maggie at May 19, 2006 9:52 AM

Are those 10 lbs. plates?

Comment #127 - Posted by: vovchanchyn at May 19, 2006 9:54 AM

I think there’s a very simple solution to stopping people posting vulgar/not welcomed comments. Link the registration of the forum to the comments system; I’ve never seen any of those comments on the forum. Maybe Lynne could look into that while she’s having fun with the new forum system?

Anyways, onto the good news. After doing ANOTHER exam which I got 83% in (WAHOOO ME), I went and "tried" some OHS. As I’d never done any before (only did snatches last week) I spent around 20/30mins practicing with the oly bar, then went into the WOD.


My legs could have done a lot more, but just didn’t feel that stable yet. Also, while resting on one of the sets, I also did my FIRST EVER non-assisted pull-up, then 2 consecutive pull-ups so I’m very happy today :)

Comment #128 - Posted by: Gareth H at May 19, 2006 10:05 AM

2nd time with excersize:
5x15# bar
2x105 (fighting weight too much, twitchy shoulders)
Once I became comfortable holding it further back behind my head, heels stayed down and it became much easier.

Comment #129 - Posted by: Jeff D at May 19, 2006 10:18 AM

Thanks to coach, and any others who responded to my post (#3).

I love overhead squats. It is easily one of my favorite exercises and my fitness has benefitted greatly from it. (I did 5 reps today of what my max was 2 months ago)

I guess I do see functionality. Being tall, people are always asking me to pull heavy stuff off of tall objects. I see how OHS, Push jerks, and snatch would be beneficial.

However, I think OHS are more of a supplement to an incredibly functional lift: the snatch. Snatch generates so much power and utilizes so many joints, it would be impossible for me to debase its importance. The OHS having a pivotal role in the snatch makes it seem supplemental, or for practice in form.

Written in haste at work. Sorry

Comment #130 - Posted by: mr. white at May 19, 2006 10:23 AM

Comment #128 - Posted by Gareth H

way to go on the pull-ups...I am still searching for a fully unassisted pull-up...keep it up

I can't wait to try this tomarrow


Comment #131 - Posted by: JFG at May 19, 2006 10:23 AM

Hi all,
{Rope jumpx250; Press (75#'s)x25; Walk 180'; Pull-up (to xyphoid process)x8; Walk 180'; OHSQ (75#'s)x25}x4.
Duration 23:41.
Until tomorrow...

Comment #132 - Posted by: Jonathan Jensen at May 19, 2006 10:29 AM

age 40
bwt 198


Comment #133 - Posted by: jim cullinan at May 19, 2006 10:39 AM

I remember, back in the day, Tony B. used to post his results along with the results of his girfriend, "Nikki." His results were impressive; Nikki's were, shall we say, lacking.
One day, Nikki got on the Zone and started training with intensity.
The result is the Nicole you see today. I'd be careful before inviting her to a dinner. With or without the ocean view.

I read an article by a certain track coach with two first names. He has his athletes do about 10 movements as a warmup every day. First one; the overhaed squat for 3 rounds.
I started doing this on Wednesday and will do it today.

Nice flip-flops, Minium.

Comment #134 - Posted by: Ron Nelson at May 19, 2006 10:41 AM

Overhead squat 5-5-5-5-5 reps


Notes: All of these were full ROM squats. Tried doing these with just the 45# bar, but did this after doing yesterday's WOD and my shoulders were decidedly unstable from all of the dips (yeah, that's the ticket!). I was able to get to parallel, but didn't feel comfortable going all the way to full depth with that weight, so opted to concentrate on getting the form right, keeping the aerobic class bar over my ears, arms locked out, and weight on my heels as I went to full depth.

Comment #135 - Posted by: Nicholas in SA at May 19, 2006 10:50 AM

Worked on form:

Comment #136 - Posted by: Stephen at May 19, 2006 11:01 AM

how much time are you guys resting between sets? 10-15 seconds?

Comment #137 - Posted by: Raja at May 19, 2006 11:10 AM

Practicing technique.

135 lbs x5x5

Comment #138 - Posted by: Auty Brooks at May 19, 2006 11:11 AM

New to heavy overhead squat
65, 85, 95, 115, 115

Comment #139 - Posted by: Mark H at May 19, 2006 11:18 AM


Comment #140 - Posted by: barry cooper at May 19, 2006 11:20 AM

pete from oz inviting nicole to marry him.look back 2 months you were asking kelly to marry you.whats changed,big guy?

Comment #141 - Posted by: jokey at May 19, 2006 11:22 AM

made harder due to lack of flexibility and shoulder strength...

Comment #142 - Posted by: JimmyLee at May 19, 2006 11:25 AM

cfwu f/b 5x5 w/ 65lb. First time w/ OHS, felt good, and I focused on proper technique. I rested about 30s between rounds.

Comment #143 - Posted by: HM1 at May 19, 2006 11:27 AM

My shoulders were a tad weak at 0530. Did the best I could.


Comment #144 - Posted by: That Guy at May 19, 2006 11:29 AM

Age 51, bwt 262
First the immature: I sub'ed Rugby practice for CF w/o last night. Miss. in summer means no shirts. First comment from 7s coach was "Hey, you look in shape." Thanks CrossFit.
Second to the supposed macho: I have known exactly two tough guys in my life. The first was 6'2", narrow waist, huge chest and shoulders. He had gone up Pont du Hoc on June 6, 1944. The second was short, round, and always smiling, one of the original Ranger instructors. The second was the more dangerous. It always pays to be polite; you never really know with whom you are dealing.

Comment #145 - Posted by: Walt at May 19, 2006 11:33 AM

P.S Rest in peace Sgt Maj. We miss you.

Comment #146 - Posted by: Walt at May 19, 2006 11:36 AM

cfwux3rds squats,pushupsx15 unanchored situps,dips,back extx10 dhpu's 5x1,5x2,5x3
overhead squat
decided to work on unassisted handstands and stalls off of a plyo box until i took a huge spill luckily just a bruised ego man i love crossfit!!!!

Comment #147 - Posted by: brian t at May 19, 2006 11:39 AM

It's good to be back.

Felt like catching up a bit, so I did two of the recent WODs:

5k run, modified to 5k (3.1 miles) on the NordicTrack skier, resistance 4, full incline. Around 85 deg F in the open garage in the shade at 10am.

Previous best: 19:55 for 3.2 miles (oops)
Today: 18:56 for 3.1 miles PR (by approximated 22 seconds)

One hour later, after some A/C, 32 oz. of tea.

5 x 5 OHS, done in the street, of course!
155# x 5 sets of 5 PR, BW 178
Felt good, a little shaky from the 30-rep snatch workout I did less than 24 hours ago...I can see the 15 reps at BW off in the distance...

95 degrees F in the shade of the opened garage, I don't know what it was in the sun on the asphalt where I was bare feet today, that's for sure.

Wanted to say thanks to Matt G. for clarifying that these days are more effective if the target weight is the starting weight and maintained through the set (as opposed to starting light and creating multiple warm-up sets).

Comment #148 - Posted by: Garrett Smith at May 19, 2006 11:45 AM

Overhead squat
5x 95#
5x 100#
5x 100#
5x 95#
5x 95#

Comment #149 - Posted by: jdg at May 19, 2006 11:59 AM

Making this a pay site won't get rid of the rude/impolite ones. They have money and are just as commited. Don't confuses rudeness/impoliteness for a lack of commitment to CF.

Making it a pay site will just lose you way more than you'd gain.

Eliminate anon posts and perhaps add a registration would do the most for the least.

just my 2 cents here.

Comment #150 - Posted by: penty at May 19, 2006 12:01 PM

About the pic: If someone would teach the "larger gentlemen" how to do an OHS, he would probably be able to do them better than what is shown in the picture. Here's some info recently posted on

Comment #151 - Posted by: Jack Walcott at May 19, 2006 12:07 PM

Did workout during lunch hour.
Used two 50lb buckets full of water, 5x5. Hard to balance, really taxed my shoulders.

Comment #152 - Posted by: chris l at May 19, 2006 12:17 PM

Hey Nelson #134,

Those are known as "coaching shoes."

Comment #153 - Posted by: Mike Minium at May 19, 2006 12:25 PM

15 x 45lb
10 x 65lb

5 x 95lb
5 x 105lb
5 x 115lb
3 x 115lb (Failed because annoying trainer was telling me I was going to blow my knees out doing that).
5 x 115lb

I hate working out at Crunch. Absolute idiots there.

Comment #154 - Posted by: Keith W. at May 19, 2006 12:28 PM

top weights 185 for 5's felt very solid,luv the OHS.

Comment #155 - Posted by: brent colson at May 19, 2006 12:35 PM

Worthless and weak.
65, 85 (failed after 4), 85, 85, 95

If ever there was an exercise that takes all your strength and flexibility issues and stuffs them in your face, it is the overhead squat.
It is the "nyah, nyah, na nyah nyah" of exercises.


Comment #156 - Posted by: Jonathan K at May 19, 2006 12:36 PM

Thanks for clearing that up. Next trip up to the Bay, I'll make it east and we can hang out.

We'll trade shoe tips with Dan.

Comment #157 - Posted by: Ron Nelson at May 19, 2006 12:40 PM

hits my shoulders and wrists hardest

Comment #158 - Posted by: craigv bwt 185 at May 19, 2006 12:45 PM

Garrett (#148)...glad to be of assistance. Strong work on your part.

Comment #159 - Posted by: Matt G. at May 19, 2006 12:50 PM



I got down to full depth but felt unstable in the shoulders for the last 2 reps of last two sets.

That was fun...and hard.

Comment #160 - Posted by: DanMiller at May 19, 2006 1:06 PM

5 x bar
5 x 30kg
5 x 35kg
5 x 40kg
5 x 45kg

Humbling, but definately a lift to get better at.

Comment #161 - Posted by: Sailorcrew at May 19, 2006 1:07 PM

I learned a good lesson about boys v. girls from CF.

For six months, I watched the scores of Kelly Moore be posted and I longed to be a badass like HIM. Then one day I saw a picture of Kelly Moore. Had I bet on Kelly Moore's gender, which I no doubt would have, I would have lost my life savings.

I personally give it up for the ladies who often have the ability to put the ego away and do the lift correctly, which, as I understand it, will get you bigger, stronger, and faster in the long run.

I'd be damn proud if my OHS squat form looked like Nicole's, whether is was 65 or 265 on that bar. I also commend Eric for getting out and doing it. His form will certainly get better due to his effort.

Comment #162 - Posted by: rpo at May 19, 2006 1:12 PM

40 mile morning ride but no hard efforts on Friday.

BW 132

WOD as Rx'd (mostly)
WO 3 sets of 45lbs x 5

65 x 5
85 x 5
95 x 5
105x 5
115x 5
125x 2 failed, tried again and got two more
Should have started higher.

Then Nikki from CrossfitKC

3 Rounds for time: 16:42
500 M Row
30 Ball Slams 20lbs D-ball
30 Push-ups

The D-Ball slams were my first use of my homemade basketball medicine ball slammer. It worked great, it was a big hit at the gym.

Comment #163 - Posted by: carl at May 19, 2006 1:17 PM

4th month doing cf after 30 yrs of "working out" - no way I could have done this wod after Fran on WE and 180 dips yesterday - 1st time doing OHS - thanks to cf and all of you with helpful posts and comments


44 y.o. 5'8" 140#

Comment #164 - Posted by: Laine Lindsey at May 19, 2006 1:20 PM

sorry, forgot to post yesterday's "Auntie Fran"

as rx'd 18.06 - the 3 to 1 dips killed - made me want to try some rings

Comment #165 - Posted by: Laine Lindsey at May 19, 2006 1:25 PM

#162 rpo, nice point about women and ego in the gym. if yousee someone butchering a lift that is obviously way too heavy for them 9 times out of 10 it's a guy. The 10th time it's a mirage. Good job Nicole and thanks to all the trainers at CF for showing us that the road to success lies in finding the balance between effort and mechanics.

Comment #166 - Posted by: Kurt at May 19, 2006 1:46 PM

27 y/o 170 lb 5’10” approx 12% bf
Bergener Warm Up, 10 crunches, 10 back extensions, 10 squats
Overhead Squat:
Stick: 5
45lb Olympic Bar: 3,2-5-5-5
Three minute rest between sets.
Full depth on all. Very hard but fun!

Comment #167 - Posted by: Sesoku at May 19, 2006 1:54 PM

Carl #163 I am glad to see some one else is as proud of there home made basketball to medicine ball as I am.

Comment #168 - Posted by: Bohman at May 19, 2006 1:58 PM






Comment #169 - Posted by: Hartman at May 19, 2006 1:59 PM

Still my nemesis.
Broomstick x 5
35 x 5
45 x 5
55 x 5
55 x 5
155 x 5 front squats to blow off steam!

OHSs are my little science project. I will continue to work them with baby weights maintaining my form. Thanks for the comments - they help.
PS I'm naming this one "Humblina"

Comment #170 - Posted by: MikeT at May 19, 2006 1:59 PM

bw: 181

as rx'd: 5x5x95# worked on form (and still waiting for bumpers to arrive)

Comment #171 - Posted by: Rick510 at May 19, 2006 1:59 PM

fran in 10:34, then


slowly improving shoulder/lumbar flexibility

Comment #172 - Posted by: domer at May 19, 2006 2:18 PM

CFWU X 3 (-pull ups)
BH and EW
145 (PR)
155 (PR)
ROM could have been better on 155,
AM- 6mile run
PM- sportrock

Comment #173 - Posted by: bharry at May 19, 2006 2:24 PM

65 x 7
75 x 7
85 x 7
95 x 5
105 x 3 (shoulder done)

A2A on all OHS

working on form. 65lb squat snatches 3 sets of 8 A2A

Comment #174 - Posted by: Fireman_rick at May 19, 2006 2:28 PM

WU x3: 10 PUs, 10 Samson, 10 dips, 10 back ext, 10 situps
Overhead Squat
5-45 lb, 5-65, 5-95x3, 5-100, 5-105. Can definitely go up next time, just geting the feel.

4x 30 second sprints w/ 30 sec. break to finish.

Comment #175 - Posted by: ANB6 at May 19, 2006 2:35 PM

30kg x 3 sets

Comment #176 - Posted by: DavidE at May 19, 2006 2:47 PM

WOOHOO!! my first as rx'd!!! Yeah it was only with the oly bar but still did all 5x5!!! and my form seemed adequate for a beginner, emphasized keeping the bar back.

now to celebrate with a big bananna split and xtra fudge. ok just kidding.

ok got a question, how far apart should my hands be? the further apart the easier to keep 'em back but how far is too far??

Comment #177 - Posted by: txpaladin at May 19, 2006 2:54 PM

1st time doing overheads. Didn't realize I could work the back so hard with these.
5 sets
5x65 lb
5X85 (4 sets)

Added stationary lunges w\ back foot on ball

Comment #178 - Posted by: Deli at May 19, 2006 3:00 PM

Age:42, Wt:178, Time:7:08

Mainly worked on form. No injuries was the motto for today.

--end WOD--

I couldn't seem to keep my heels down, even when I warmed up with just a broomstick.

Also did 15 dead-hang pull-ups, 15 jumping pull-ups, situps, back extensions

Comment #179 - Posted by: Donald E at May 19, 2006 3:04 PM

5x55#, 4x(5x65#). I need more flexibility in my hips and ankles. Are there recommended stretches, or do I just need to do more OH squats?

I would love to see registered users and threaded discussion, especially for rest days. (Check out I find it hard to follow more than two conversations simultaneously when referenced only by post number. It gets even weirder when posts are deleted, (#38) being the axiomatic example.

Comment #180 - Posted by: Maurkov at May 19, 2006 3:14 PM

10 mins.

set 1: 5x135lbs
set 2: 5x45lbs
set 3: 5x45lbs
set 4: 5x45lbs
set 5: 5x70lbs

I had to use just the bar and work on form. These workouts are killer.

Comment #181 - Posted by: West at May 19, 2006 3:15 PM

115 fail

3x10 KTE

Comment #182 - Posted by: Brett_nyc at May 19, 2006 3:19 PM

cfwu x 2, then

as rx'ed:


Comment #183 - Posted by: bcf at May 19, 2006 3:25 PM

I'm three days into Crossfit, but this was probably my best performance so far. I went for familiarization and form so I went light:

95 x 5 reps,
135 x 5 reps x 4 sets

Followed that up with back extensions (my form wasn't great, but not bad on the OHS, but could feel some "tension" down in the lower back).

Followed that with traditional bench press focusing on slow retraction, explosive push with no bouncing:

225lbs x 17 reps
225lbs x 10 reps
225lbs x 10 reps

Followed by 3 sets of 20 reps of situps with a 10lbs plate on my chest.

So far this has been great. Looking forward to the day when I can post some decent times and increase the weight on some of these exercises. I'm pretty damn sore now!!

Comment #184 - Posted by: Raja at May 19, 2006 3:36 PM

4-135 lost the fifth rep at the bottome
6-135 made up for the last set

bodyweight 135lb
I will get those 15 bodyweight reps one day.

Comment #185 - Posted by: markb at May 19, 2006 3:36 PM

Ben: 95x5, 115x5, 135x5, 155x5, 175x5

Comment #186 - Posted by: USMC Denver at May 19, 2006 3:37 PM


It's a deal.

Yes, Dan's quite the fashion maven. He let me know that maroon and red don't go together during seminar weekend.

Comment #187 - Posted by: Mike Minium at May 19, 2006 3:40 PM

As rx'd

3rounds @ 95lb.
1round @ 105lb.
1round @ 115lb.

Comment #188 - Posted by: RonHarris at May 19, 2006 3:50 PM

41yo, 181lbs.
Starting to get the hang of it...

"Humblina"?..I love it.
That and "The brain doesn't know what the ass does for a living" are my two fave QOD's.

Have a good day, Folks!

Comment #189 - Posted by: Mark Sampson at May 19, 2006 3:54 PM

5x 95
5x 105
5x 115
5x 115
5x 125

Comment #190 - Posted by: Mel Jenkins at May 19, 2006 4:06 PM

This is only the second time I've done OHS and the first time I didn't have my form down so I concentrated on that.
I'll work on these more in the future.

Comment #191 - Posted by: Jason at May 19, 2006 4:07 PM


Comment #192 - Posted by: MSR at May 19, 2006 4:13 PM

2 rounds CFWU


Comment #193 - Posted by: Karl G (from Champaign, IL) at May 19, 2006 4:18 PM



Firstime OHS

Comment #194 - Posted by: Marv at May 19, 2006 4:30 PM

Did yesterday's WOD, combined with today's WOD (had Aikido yesterday).
Time - 17:07
5 sets of 12 sumo deadlift highpulls (95lbs.), 12 dips (sub'd reg. dips, no rings), 5 overhead squats (45lbs.)

Comment #195 - Posted by: klr at May 19, 2006 4:33 PM

15 min ellip w/u 14/14. 45x5, 65x5, 85x5, 95x5, 115x4, drop x 1... hr avg 119, hr max 147.

Comment #196 - Posted by: kevin o at May 19, 2006 4:40 PM

OHS - loads: 70-90-100-115-125

Comment #197 - Posted by: Ian Carver at May 19, 2006 4:43 PM

Regarding post #3 by Mr. White. The first functional thing I thought of was hanging 5/8" sheet rock on a ceiling. You can buy tools to help hold the sheet rock in place I think, but the guy I worked for a few years ago didn't have 'em. We hoisted the sheets up, (while standing on anything from the floor to sawhorses to 8x12 planks) held them in place with one hand and screwed them in place with the other...too bad about rudeness today. Since finding this site 2 months ago I've seen nothing but respect, some good natured ribbing, and a lot of good advice on the comments page.

Comment #198 - Posted by: R Landgrebe at May 19, 2006 4:51 PM

OHS 5x5
Top weight 135. Still recovering from a shoulder injury.

Comment #199 - Posted by: troyd at May 19, 2006 4:52 PM

WOD forgot to post earlier comments


Usually took me ten attempts to get five good OH squats

Comment #200 - Posted by: R Landgrebe at May 19, 2006 5:02 PM

First time attempting OH squats with weight

30, 50, 70, 95x2

After watching Eric square off with Nicole last weekend, I see where form is paramount.

Way to go Eric!

Comment #201 - Posted by: Clay at May 19, 2006 5:09 PM


Wow, need to get a proper squat rack… As rx’d 95, 105, 110, 115 and 120 pounds.


Comment #202 - Posted by: Danny T at May 19, 2006 5:18 PM

cfwu x 3
10 x 45# bar
5 x 75#
5 x 85#
5 x 95#
4 x 105# (wrist pain, also not as deep)
5 x 95#

followed with 5 x 5 back squats, 135# to 175#

Comment #203 - Posted by: ScottH at May 19, 2006 5:20 PM

45# warm uo x 10

65 x 5
75 x 5
85 x 5
95 x 5
65 x 10

Comment #204 - Posted by: SteveMD at May 19, 2006 5:23 PM


1. Thank you for you civility, support, and friendship. You are the driving force for this organization.
2. We will put together ROE for the comments. Censorship is anathema to your hosts, but your suggestions for maintaining the quality of this community make sense. I’m going to talk with Lynne, Lauren and the Posse about making some changes. I think eliminating anonymous posts would help.
3. Eric is one of thousands to be publicly bested by Nicole (or one of the other girls). We featured him to make an important point and because he’s a man of such strength, courage, and heart that he doesn’t define himself by how many women he can best but by how well he performs relative to his potential – a path to, and sign of, greatness.

Mike Minium, # 24
Per usual: Bull’s-eye.

Will Rouse, #48
So you think that Eric would get better if he practiced?

You make an observation even more fundamental than the simple caption included with the photo - the significance of which you may have missed.

Funny thing, the practice observation: It is a standing joke in our community when exposed to excellence to see who can be first to offer, “Yeah, but I bet he practices all the time”, making fun of a an observation oft given by 5 year old gymnasts exposed to 7 year old gymnasts.

James Montana, #50
Don’t think for a second that Eric isn’t a stud or that you could best our girls simply because you have a penis. It will take more than that.

The CrossFit women have traveled far and wide working with elite soldiers and cops from teams we’ve all seen TV shows about and our women have always been in the upper third quartile or higher. On several occasions they’ve bested all comers.

As for your offer of “put that girl up against someone like me and see what happens”. I already know what happens and you’re on.

Send us videotape of your besting any of the three girls in the Nasty Girls video and I’ll fly you out for a weekend seminar in San Diego, put you up, and comp the seminar.

You see, few can, and the ones that do, never sound like you. Never. Arrogance very, very, rarely couples with elite performance.

(I’ve still not heard from T.C. Luoma, the T-Nation clown, regarding my $10,000 wager for him to match any of the girls’ performance after his referring to CrossFit as a program for pampered stock-brokers and housewives.)

Rook, #74 Thank you, and welcome to CrossFit. We need more folks like you around.

Rob, #110
Part of the debate comes from there not being a widely accepted definition of functional exercise.

Our definition includes in part:

1. Universal motor recruitment patterns
2. Efficient and effective locomotion of body or external object
3. Compound yet irreducible. (Think primary colors, chemical elements, alphabet)

This standard places the clean above the bench, and leaves football irrelevant to the consideration.

Your “holding something over my head and squatting up and down”, while accurate, misses the functionality of the OHS.

We’ve heard from soldiers and firemen that the movement is a Godsend when lifting heavy loads that needed carrying overhead. Several applications have been posted here.

Jack Wolcott, #151
Someone did teach Eric how to OHS. About a half-dozen someones and for half an hour. You should have seen him before.

He will not get this quickly - his chief obstacles being a weak squat and super inflexible shoulders. Both will take work and time. The pay off will be immense.

The powerandbulk link is pretty weak offering. No one could learn to OHS from that. Search the CF message board, there’s much better faire there. We’re going to release our OHS CFJ soon free of charge. There’s a dearth of OHS info on the Net.

Rpo, #162
You have the attitude and character of a champion.

Comment #205 - Posted by: Coach at May 19, 2006 5:23 PM

Nicole and Eric... Thanks for the demo! I took it as Crossfit hyperbole. Very effective instruction technique. "successful appplication of force along a functional line." Loud and clear! Speaking of which... I'd better go work on my OHS technique.

Comment #206 - Posted by: Van at May 19, 2006 5:31 PM

BW: 180
CFWU x 3
FS: 95, 95, 100, 100, 105

Comment #207 - Posted by: John Spear at May 19, 2006 5:35 PM

Sorry...meant OHS

Comment #208 - Posted by: John Spear at May 19, 2006 5:35 PM

125x2(failed on 3rd one)

Comment #209 - Posted by: Andy W. at May 19, 2006 5:36 PM

Humble pie:
3x65; 2x65 awful form
Form improved over the rounds.

Comment #210 - Posted by: rick at May 19, 2006 5:38 PM

5 sets with 60 lbs.

need to work on this one.

Comment #211 - Posted by: doug at May 19, 2006 5:45 PM

Wow! Didn't really expect THIS when I finally got to my computer today. Funny, I got Coach's lesson right away when I saw the picture. I had nothing but respect for Eric, and had just one more moment of awe looking at another example of the elite women of CF. Even my wife is more interested in Kelly's posts than mine!

There is a thread on the Board right now about the fitness level of the participants at the cert. I travel quite a bit as a speaker and wondered if it would be appropriate to try to arrange a trip to coincide with a cert or a seminar. My sense after today is that this enthusiastic newbie with tons of potential but still unskilled and slow would be welcomed, with only humble effort asked in return. A new goal for Bingo.

Still nursing shoulder. Modified "Nancy"
5 Rounds
400M run
95# Bsck Squat 15 reps
25 sit-ups


Looking forward to being able to get back to upper body work. Thankful, as always, that CF principles allow me to work within the program and still get a CF work-out while mending. Thank you, Coach.


Comment #212 - Posted by: bingo at May 19, 2006 5:46 PM

Matt G #159,
Thanks for the compliment.

Mike Minium,
My wife gets on me about combining navy and black. I say, if the Adidas designers can get away with it, so can I. I don't know if that can be used towards maroon and red, though...I'd still defend your fashion statement, us bucket-hatted, shaved-head guys need to stick together!

Comment #213 - Posted by: Garrett Smith at May 19, 2006 5:47 PM

missed this week, so did Helen today: 5:17

Comment #214 - Posted by: tedw at May 19, 2006 5:47 PM

As RXed.


Deep squat on all reps.

Think i could have put up a bit more. Current 1RM is 180#.

Comment #215 - Posted by: john v. at May 19, 2006 5:51 PM

First attempt at the WOD. All I have for plates is 55lb bumpers, so 155 was my only choice. I have an impinged long thoracic nerve which keeps my serratus from firing properly, very frustrating after 10 years of O lifts; however I managed a couple sets without braining myself:


Thank god for having done snatches under a good coach, I don't think I'd be able to support these otherwise. Great lift and one I must practice. I think I will need to get some lighter bumpers though. Next paycheck maybe some 25's.

The focus on power output is a revelation.

Comment #216 - Posted by: tim at May 19, 2006 5:54 PM

5 x 50#
5 x 40#
5 x 40#
5 x 50#
5 x 50#

Shoulder flexibility very poor. Definitely exposes weaknesses. Great WO, very humbling.

Comment #217 - Posted by: Daws at May 19, 2006 5:54 PM

bw 181


Worked on form, keeping arms back and going a to a. I worked parts of me that I did not know existed.

Comment #218 - Posted by: damian at May 19, 2006 5:55 PM

Really felt yesterdays ring dips. Definite limiting factor.

Comment #219 - Posted by: John Seiler at May 19, 2006 5:55 PM

Overhead Squat:

77 x 5
87 x 5
97 x 5
102 x 5
102 x 5

Comment #220 - Posted by: Alfie at May 19, 2006 6:05 PM

Shoulder can't take OHS, so
KB Warmup:
18# halos: 10/10
double kb swing: 26sx10, 35sx10, 44sx8
double kb clean & press: 26sx10, 35sx8, 44sx3

Main course:
185# trap bar deadlifts, reps in 20 min:

Comment #221 - Posted by: Lynne Pitts at May 19, 2006 6:09 PM

I would be very careful in your challenge! Nicole may surprise you in her power versus someone able to throw their weight.

Comment #222 - Posted by: Bill H at May 19, 2006 6:11 PM

#33 The smart ones with good taste sure do.

BW 115
45 x 5
55 x 5
60 x 5
65 x 5
65 x 5

Comment #223 - Posted by: Ellen S at May 19, 2006 6:12 PM

Have to say everyday my strength grows and its all because of the advantages that crossfit gives me! Thank you coach jeff and everyone who is part and not part of crossfit. ALl the positive feed back in here keeps me going, along with the fact that I want to be among the elite.

"When life throws you a challenge, crossfit it!"

Had to impervise was not able to make to gym, used various objects to complete my task, tree branch pullups, two chairs for dips, steel pole for OHS. All part of using your environment to complete the challenge!

Comment #224 - Posted by: Onefastbird at May 19, 2006 6:14 PM

95x 5
105x 5
115x 5
120x 5
125x 5 Could have done more wasn't feelin it. Finished with tabata squats

Comment #225 - Posted by: SJV at May 19, 2006 6:20 PM

45,65,85,90,95 was slightly more flexible than last time.

Comment #226 - Posted by: Junior at May 19, 2006 6:20 PM

135 lbs all sets

i just liked the look of one big plate on either side, or would have gone heavier

no really

Comment #227 - Posted by: gbass at May 19, 2006 6:23 PM

Well, my OHS is so poor that I didn't even bother to post results for the WOD. With form as bad as mine, it would have been down right fraudulent to claim that I could do the WOD. But I learned two great lessons today:

#1 - the OHS is going to get a great deal more emphasis in my workout (once I improve my shoulder mobility); and

#2 - by reading through today's posts, I have learned a bit about the character of some of the people who post here. Most of it was extremely positive and I'm humbled to be able to draw upon the experience of so many superb people for advice and inspiration. For the very small minority who were less than gracious I'm hoping that today's posts weren't a true window into your character.

For what it's worth, I've watched the Nasty Girl video and stand in awe of that performance. I've got a long, long way to go.

Coach: you rock. BZ to you and your team here at Crossfit HQ. You guys are making me a better person - one WOD at a time.


Comment #228 - Posted by: Sam_M at May 19, 2006 6:24 PM

BW: 171
CFWU X 3 sets 15
5x5 @ 115

Comment #229 - Posted by: Breck at May 19, 2006 6:27 PM

Just setting a bench mark today. First time doing this exercise with more than a broom handle. My form still needs some work.
95x1 - need to improve my form before I go up

Comment #230 - Posted by: ACFD713 at May 19, 2006 6:31 PM

BW 135 lb


Comment #231 - Posted by: Matt H at May 19, 2006 6:33 PM

5 20kg
5 30kg
3x5 40kg

Comment #232 - Posted by: Adc (XfitSydney) at May 19, 2006 6:34 PM

65/85/95/105/115 -- did this in the afternoon when the gym is quite busy, rather than early morning, and had several folks question what I was doing. Ended up having some great conversations on the correct way to train...

Comment #233 - Posted by: BobM at May 19, 2006 7:03 PM

Went light to work on techniqe

5 x 45 lbs.
5 x 65 lbs.
5 x 75 lbs.
5 x 75 lbs.
5 x 85 lbs.

Need better hip flexibility...shoulder flexibility seems fine :)

Easy workout!

Comment #234 - Posted by: Huff at May 19, 2006 7:08 PM


Form, form, form

Comment #235 - Posted by: rpo at May 19, 2006 7:12 PM

Regarding "anon" comments, especially negative ones and making CF a pay site:

Overall, it might sound great, however, that sort of roundabout censorship typically doesn't do anybody any bit of good. Adversity fosters creative thinking, among other things. It is almost always the best policy to ignore the posts that are seeking to cause a certain reaction amongst the website users. Just like when you were a kid...if you ignore them, they will go away.

Rather than being anonymous, if you've got a beef/complaint/criticism or compliment, then say it loud, and say it under your own name or well known handle.

Like me.

Comment #236 - Posted by: Steve Shafley at May 19, 2006 7:19 PM

Worked on form:
135x4 got tired
I think I figured it out, someone tell me if I am right. When the weight is above can your or should your shoulders be shrugged to your ears? (if thats a good description) If that is right it took heavier weight to figure it out.

Comment #237 - Posted by: Dbanks at May 19, 2006 7:33 PM

2 x 75
1 x 85
2 x 95

Comment #238 - Posted by: Tlow at May 19, 2006 7:37 PM


Yes, your shoulders should be shrugged to your ears improve stability. It is desribed as trying to get the weight as high as you can. It is a much stronger position and as you stated, required for heavier weights.

95x3 failed

My legs were dead from this cycle.

Comment #239 - Posted by: Ahmik at May 19, 2006 7:38 PM

That was:
2 sets of 5 at 65 lbs
1 set of 5 at 75 lbs
2 sets of 5 at 95 lbs

Comment #240 - Posted by: Tlow at May 19, 2006 7:42 PM

JM and DK
45, 50, 55, 60, 65
major focus on form - all the way to the ground

Comment #241 - Posted by: dk at May 19, 2006 7:45 PM

Steve Shafley:
I agree, best policy is not even to respond to the idiots. If you do, they will probably remove the initial comment, and then you end up looking like the homeless guy outside my apartment: argueing with yourself. Not worth the effort.

Todays WOD: ME Hang Clean, OHS, Strict Press.

Clean: 135x5, 185x5, 225x5, 245x3, 255x1, 265x1, 275 F
OHS: 45x5, 95x5, 3x(135x3), 155x5, failed on #5.
Strict press(standing): 3X(135x5)
Strict military press(standing, feet together): 135x5, 155x3.

New goal for future: BW strict press. BW today 236. And dropping with new recommitment to cleaner diet.

Found I have better form on OHS with a slightly narrower stance than I had been using. All OHS A2A.

Comment #242 - Posted by: Andy Shirley at May 19, 2006 7:46 PM

for those wondering-
A practical, very practical, application of the overhead squat is squatting down to lift a 3-7 yr old child up over your head for a shoulder ride.


Comment #243 - Posted by: Dave at May 19, 2006 7:52 PM

Thanks Ahmik it has only taken me 7 months to figure that out.

Comment #244 - Posted by: Dbanks at May 19, 2006 7:56 PM

Rich & Matt


Comment #245 - Posted by: Richie D. at May 19, 2006 7:59 PM

Jen: 33/53/63/73/73
Paul: 45/65/75/85/95

Comment #246 - Posted by: paulf at May 19, 2006 8:00 PM

Workout #1- 1000yd swim(500, 5x100 free)

Workout #2- WOD

DJ 95-115-135-155-135
DJD 135-155-175-185x3-155

We did a few after to work on form. Was able to go deep today. But the knee felt it afterward.

Glad to see there is moral character still on this site. Keep up the good work guys/girls... and don't be afraid to take a bite of the humble pie. It goes good w/Kool-Aid!

Get some, Go again!

Comment #247 - Posted by: DJ at May 19, 2006 8:02 PM

team tikrit:
mfbunch: 5 x (65, 85, 105, 125, 135), had to rack weight twice on last set to reset grip; finished with ~6 min on heavy bag, 10 min on speed ball figuring out how bad my timing has become
joeyd: same, lost balance on rep two of set four, form suffered somewhat on last set (except for very last rep which was very good form)

Comment #248 - Posted by: mfbunch at May 19, 2006 8:35 PM

champ: thanks for the article. I can't tell you how many times I have wished I had crossfit when I was throwing. I have the natural gifts for throwing, but never applied science to it.

Question for all: Is there such a thing as too wide of a grip on OHS? At 6'8" I was going all the way to the inside collar for a while, but I figured that was too far so I narrowed it in to the furthest extents of the grooved section of the bar. Am I justified at going out that far? And does moving my arms outward make the lift less relevant in functional situations? (I love these questions of functionality. I know all these lifts are functional, but my imagination keeps me from seeing how)

Comment #249 - Posted by: Mr. White at May 19, 2006 8:56 PM

95x5 95x5 115x5 115x5 125x5
went lighter for form, and left shoulder has been sore

Comment #250 - Posted by: a noble at May 19, 2006 9:16 PM

still rehabbing knee - but felt very good with today's effort - even with light weight.
45/55/65/75/80 - then tried 95, only got 4 before dumping forward.

Comment #251 - Posted by: Patrick at May 19, 2006 9:40 PM


Comment #252 - Posted by: Rob Barnum at May 19, 2006 9:54 PM

CFWU x 2

95 PR

After months of doing this I FINALLY am figuring out how to engage the correct muscles. Something clicked tonight and I did 20 pounds above my previous best.

Finish w Front Squats 135 x 5
L sits x 3, 20 second holds

Comment #253 - Posted by: Baron at May 19, 2006 9:58 PM

I missed yesterday's WOD so I did that today (but posted it on yesterday's board).

Immediately afterward, I was feeling pretty shaky and thought I'd better do broomstick overhead squats in order to focus on form. I do think that was the right thing, even though I think I am ready to start using a low weight on overhead squats.

For now, I will keep working on form during the CFWU and keep in mind all the useful information from this board and its cited articles!

Comment #254 - Posted by: Brooke at May 19, 2006 10:10 PM

95, 105, 115, 120, 125. Form needs work, but it felt good.

Comment #255 - Posted by: gaucoin13 at May 19, 2006 10:41 PM

Late post from east coast


Comment #256 - Posted by: Milla at May 19, 2006 10:48 PM

5x95 (pr)

Comment #257 - Posted by: DF at May 19, 2006 11:02 PM

WOD using broomstick to work on form...these are definitely a weak point for me.

Comment #258 - Posted by: Jason_S at May 19, 2006 11:15 PM

Culminated in two good sets of 45kg. Dropped one set so be careful next time.

Comment #259 - Posted by: Matt Townsend at May 19, 2006 11:16 PM

CFWU x 2

First time on OHS. I had no idea how tough these were. First attempt with 95lbs was an immediate reality check. Immediately dropped to 65lbs x 3 sets, 75lbs x 2.

Managed to pull something in my neck in the process. Bummer!

Comment #260 - Posted by: marr1 at May 19, 2006 11:57 PM

1st time doing OH squats:

M: (bwt 119) working up to see what I can do. It doesn't feel as hard as back squats, but the balance is tricky.
5x17, 5x21, 5x27, 5x31, 5x37, 5x41 + 3 sets of 5x45

R: (bwt 146)
5x45, 5x65, 5x85, 5x95, 5x105, + 5 sets of 5x95

post-WOD: 3 sets x 5-min. rowing/5-min. running (30 minutes total)

Comment #261 - Posted by: Michelle at May 20, 2006 12:09 AM

4 x 5 30kg
1 x 5 35kg

A mirror is a great tool to see where below parallel really is.Had to lower the load lifted to get there.

Comment #262 - Posted by: peter h at May 20, 2006 1:08 AM

BTW=152. OHS to 10" med ball.


Stoked on the last two. Felt like I MAY have a bodyweight set of 15 on a good day.


Comment #263 - Posted by: Dan Silver at May 20, 2006 2:23 AM

bw 142#
Overhead squats 5x5

Comment #264 - Posted by: pat d at May 20, 2006 5:22 AM

95, 115,135,155,175

Comment #265 - Posted by: lino at May 20, 2006 5:53 AM

95, 115,135,155,175

Comment #266 - Posted by: lino at May 20, 2006 5:54 AM

Behind a day due to scuba diving. 1st time with OHS.
5x5, 95, 105, 115, 135, 155. Poor form on last rep at 155.

Long ways to go before 15 at BW (190#).

Comment #267 - Posted by: Scott Becker at May 20, 2006 6:09 AM


Comment #268 - Posted by: jpf at May 20, 2006 6:34 AM



now I have something to work towards...

Comment #269 - Posted by: stokedaddy at May 20, 2006 7:15 AM


Comment #270 - Posted by: kyle a at May 20, 2006 7:51 AM

first time ohs
55/65/75/85/95 5 reps each good form

3 sets 12 reps:
sumo hpdl
80# thrusters
70# single leg rdl

Comment #271 - Posted by: Parksurg at May 20, 2006 7:58 AM

OHS, 5 x 5
95, 115, 135,135,135#

Comment #272 - Posted by: PeterN at May 20, 2006 8:11 AM

MAJ N: 95/115/135/175(failed)/155/155

Comment #273 - Posted by: Crossfit Liberty at May 20, 2006 8:17 AM

OHS 5x5


Comment #274 - Posted by: jenika at May 20, 2006 8:40 AM

OHS 5x5
45x10 (gotta work on form...a little shaky at times)

Comment #275 - Posted by: Brandon B. at May 20, 2006 8:44 AM

Ran half mile followed by 5 x (95,115,125,135,145) last set was poorly done so I did an extra 3 reps at 145. Then did 5 reps of bench press at 185, 205, 225 supersetted with GHD FROM situps with 6lbs med ball for 3set of 10

Comment #276 - Posted by: AJonusas at May 20, 2006 9:03 AM

done right after yesterday's WOD (sumo DL high-pull w/ dips), so a little less fuel in the tank...
5x135 (need to go heavier next time)

Comment #277 - Posted by: Mike Scott at May 20, 2006 9:54 AM

modified CFWU x3
3 x 10 95lb front squats
3 x 33 sit-ups
3 x 12 120lb back extensions (machine)
3 x 10 pull-ups
1 x 15 bar dips/ 2 x 25 push-ups (chest past hands)

OHS 5x5
form a little off on last 2 reps of last set

extra credit
6 times
250m row
10 x 135lb bench press

Comment #278 - Posted by: Dave at May 20, 2006 10:08 AM

First time OHS


Comment #279 - Posted by: Shawn B at May 20, 2006 10:10 AM


5 x 5 with pvc pipe

5 x 5 with 20 kilo bar

Kept an eye on form, watched out for my tendency to collapse or release my lower back at the bottom--thanks to K Starett for pointing that out.

Comment #280 - Posted by: cjones at May 20, 2006 10:15 AM

First OHS, probably could have done more, but reading other posts, wanted to start with form since new to this exercise.


Comment #281 - Posted by: Chris R at May 20, 2006 10:15 AM

Day late

85, 105, 115, 125, 135

BW 195.

Immediately after I did am mini workout of:

10 wall ball shots
10 burpees
10 heavy bag combos

for three rounds.

Stretched out, then did 30 minutes of light sparring and grappling.

Comment #282 - Posted by: J Jones at May 20, 2006 10:21 AM

bw 165#


OHS is one of my favorite moves.

Comment #283 - Posted by: bridges at May 20, 2006 11:28 AM

Did this right after Thurday's anti-Fran

40 / 40 / 45 / 40 / 40

(45# losing form not a deep squat and arms buckling)
only second time with overhead squats concentrated on form.

Comment #284 - Posted by: Sharon M at May 20, 2006 11:44 AM

Overhead squat 5-5-5-5-5 reps

Lots of first lately. First two sets were without weight, fairly good form. Tried two sets with 35# bar and changed everything. Form degraded quickly. Went back to broomstick. for last set.

I will have to practice these. Maybe incorporate them into the warm up for a while.


Comment #285 - Posted by: JFG at May 20, 2006 11:55 AM

hollow rocks, handstands, jump rope, pull-ups, assisted muscle-ups, Burgener warm-up, pvc and 15lb bar ohs.

OHS (squat to 12 inch box)
1x95(couldn't touch the box, just to parallel)
3x85(below parallel, but not to box)
5x85(squat to box)

Comment #286 - Posted by: Krista J. at May 20, 2006 12:27 PM

BW 184
OHS as rx'd

form felt good except the last set. Followed by 6 sets of back and front squats.

Comment #287 - Posted by: Caleb B. at May 20, 2006 1:35 PM

First off, I salute Nicole for her impressive strength and technique, and Eric for stepping up and doing everything he could. I think it probably goes without saying that most of the people talking crap would never put themselves out there like that.

This inspired me to see how many OHS reps I could do with 65 lb. I got 16 reps (ass to ankles) and stopped when I felt like I was starting to have trouble controlling the weight. I hadn't done OHS for a while (and hadn't done them at all prior to a few months ago). I'm pleased - got more reps than I thought I might.

Thanks Coach, Nicole and Eric - good stuff.

Comment #288 - Posted by: Chris Farnsworth at May 20, 2006 3:23 PM

75# x 5
85# x 5
95# x 5
105#x 5
115#x 5

Comment #289 - Posted by: trooper at May 20, 2006 3:26 PM

45lbs x 5

Comment #290 - Posted by: GinaC at May 20, 2006 3:26 PM

Very new to Crossfit (3rd day) and I just did my first OHS today (as RX'd, 95 lbs per set). I noticed one of the hardest things to overcome was how inflexible I am in my shoulders; it was very hard to keep the weight directly overhead. I felt like my arms constantly wanted to keep the bar more out in front of me. Do you have any recommendations for shoulders stretches or exercises that can help me with my form and flexibility here? Thanks so much....this website and program are great!

Comment #291 - Posted by: Andrew at May 20, 2006 3:39 PM

Went skiing yesterday and so didn't do workout until today...decided I'd better stick with the bar alone, so 45# for all sets. I tried to add weight on the last one, but couldn't hold it steady enough not to worry me about dropping it on my head. Legs fine, shoulder stability needs work before more weight. Fun exercise though!

Comment #292 - Posted by: SEC at May 20, 2006 4:14 PM

198 bw
85x2(failed on #3)
80x4(failed on #4)
All done AtoA

Comment #293 - Posted by: Rick A at May 20, 2006 4:51 PM

A day behind.
95, 115, 125, 135, 135. No spotter, no go for 145.

Comment #294 - Posted by: fire capt dan at May 20, 2006 5:32 PM

Catching up after some dental surgery. OHS using the bar (5 x 3 @ 45#), working on form and getting lower. I'm becoming a fan of this lift. Lucky for me, judging by the pervious post.

Comment #295 - Posted by: stan k at May 20, 2006 5:59 PM

I' ve been out of the country for a while, and living on swimming, pushups, squats, and half assed hspus with a liitle running.

5 x 95, 5 x 105, 5 x 115, 5 x 125, 5 x 125- got side tracked reading the comments and repeated myself, 5 x 135.

Comment #296 - Posted by: Paul Si at May 20, 2006 7:54 PM

94,99,104,109,114,119,124, failed snatch catch at 129, all times 5

Comment #297 - Posted by: opt at May 21, 2006 4:33 AM

65#,75,85,95,100 failed,95

Comment #298 - Posted by: ericu at May 21, 2006 8:44 AM

Better late than never.

BW : 67kg

15,17.5,20,22.5,25,25,25 kg

3 shoulder exercises
Bosu ball play
2min row

Since I have started crossfit, I definitely feel that my time in the gym is well spent. What a great exercise !

Comment #299 - Posted by: Tamas at May 21, 2006 11:15 AM

Could not move beyond 60#.

Comment #300 - Posted by: Norma at May 21, 2006 12:04 PM

Hello everyone!

I completed this on 21/05/06 was feeling a little tired and had a slight chest infection so couldn't push myself too much otherwise but to ankle squats.

Weight in KG

40x2.5 (shoulder gave way have been a little sore from BJJ and boxing)

London Crossfitter!

Comment #301 - Posted by: Lorenzo F at May 21, 2006 12:40 PM

115# (3 reps)

Comment #302 - Posted by: TKlink at May 21, 2006 1:31 PM

I used body bars instead of barbells.
5X 9 lb
5X 12 lb
5X 15 lb
5X 25 lb
5X 25 lb

Comment #303 - Posted by: treelizard at May 21, 2006 3:19 PM

I forgot to say I'm still working on form... Oh yeah, I also ran a quarter mile in 2 minutes.

Comment #304 - Posted by: treelizard at May 21, 2006 3:21 PM


Comment #305 - Posted by: Mark Brinton at May 21, 2006 4:25 PM


Comment #306 - Posted by: David Gladstein at May 21, 2006 5:57 PM

135, 135, 145, 155, 155
Needed more warm up

Comment #307 - Posted by: Mr. White at May 21, 2006 7:41 PM

65 a2a
75 a2a
85 horiz
85 horiz
75 a2a

Comment #308 - Posted by: Al Noel at May 21, 2006 10:35 PM

In kilos:

5 x 30
5 x 30
5 x 35
5 x 40
5 x 45

Nice and deep squats

Comment #309 - Posted by: Christina Sklebar at May 22, 2006 1:11 AM

95,115,135,140,145 as rx'd

Comment #310 - Posted by: tstat at May 22, 2006 3:15 AM

Oops.. forgot to post on Friday.

95X5; 115X5; 135X5; 140X5; 150X5
BW = 172

I'm pretty happy with this, as I haven't done the OHS since December except w/ a broomstick or when I've done light snatches. Maybe time to get back to work on the BW OHS X 15 rep goal...

Comment #311 - Posted by: Scott H at May 22, 2006 6:44 AM

5 x 30kg
5 x 40kg
5 x 50kg
4 x 55kg dropped back
4 x 50kg
L shoulder weak link

Comment #312 - Posted by: Phil at May 22, 2006 6:44 AM

5 x broom stick
5 x broom stick
5 X bar (45#)
5 X bar (45#)
5 X bar (45#)

Comment #313 - Posted by: willski52 at May 22, 2006 8:29 AM

115x2 sets
125x2 sets
135x1 set

Comment #314 - Posted by: Mike R at May 22, 2006 8:47 AM

75 good weight for form

Comment #315 - Posted by: EdC at May 22, 2006 9:20 AM

95/4 sets
115/1 set
took a few sets to get form down. would be nice to have a squat rack for safety.

wu=run 1 mile with soar legs from sdhp's, broomstick ohs x 2 sets
end with handstand practice on bars and floor, back stretch. no breakfast day 3 of triad

Comment #316 - Posted by: GregEv at May 22, 2006 9:54 AM

OHS 5x5

35 lb......85 lb

working on form, felt pretty good

Comment #317 - Posted by: eggraid101 at May 22, 2006 10:27 AM


Comment #318 - Posted by: AndrewB at May 22, 2006 11:30 AM

So, Bob M. was the guy I saw at the gym on Friday.
My comment to him was that he was the second person I've ever seen in that particular gym doing the OHS.

I was the first.

all sets with th bar, then the DJ "Conga Line" warm-up/workout. Push press for 15 min. after that.

Comment #319 - Posted by: Ron Nelson at May 22, 2006 11:42 AM

45x5 warmup
95 all rounds
45x10 cooldown

Looking at Nicole made we think my form needs work.

Comment #320 - Posted by: Doug at May 22, 2006 11:59 AM

worked this way, way, late.

Doing this at a hotel gym; lucky it's well-equipped

Extensive warmup with lots of rounds of rowing and DB snatches, then

5 x 5 x 105 OHS.

done with a heavily loaded EZ curl bar, no Olympic bar in sight.

Reps got better and deeper on each consecutive set. Couldn't go up in weight, though . . . that's all they had.

Comment #321 - Posted by: davidjwood at May 22, 2006 12:53 PM

65 x 5
105 x 5 x 4

Comment #322 - Posted by: tom diehl at May 22, 2006 1:29 PM

Took it easy on the weights to get the technique right first.

Comment #323 - Posted by: juro at May 22, 2006 2:13 PM

Snatch Grip overhead squat


Reminded me of my olympic weight lifting days. Probably should have started heavier but you never really know until you give it a try.

Comment #324 - Posted by: Nate Beard at May 22, 2006 4:20 PM

30 x 5
40 x 5
50 x 5
60 x 5
70 x 5
75 x 5
85 x f
Just experimenting with this one.

Comment #325 - Posted by: mws at May 22, 2006 5:55 PM

5x(215lb bench,Pull-up):13/10,6/8,5/7,5/6,4/5
2min between sets (<30sec benchpull)
after closegrip 135 for 20;curl 50 5

OHS 5x45,45,95,115,135,45

Comment #326 - Posted by: johnmcc at May 22, 2006 6:49 PM

Executed 22 May 2006

3 x CFWUs as RXed

OH squats

Comment #327 - Posted by: Geoff B at May 22, 2006 8:15 PM

45# - 75# - 95# - 105# - 115# (failed after three reps, then finished two more reps)

Comment #328 - Posted by: Jeff A. in Green Bay at May 22, 2006 8:33 PM

Burgener warm up
40/45/50/50/50 Kgs

Comment #329 - Posted by: dru at May 23, 2006 1:11 AM


This really hurts the joints in my shoulders (not the muscles). I think I don't really have enough flexibility in my shoulders for this exercise. I never really got to the point where I felt like my legs were having to work.

Comment #330 - Posted by: JohnP at May 23, 2006 8:07 AM

From Rob #110
I may not go around in my job or life holding something over my head and squatting up and down, but the practice of the movement will effect more variables (overall flexibility, stability, strength, motor unit firing sequence, rate coding, recruitment, etc.) thus making me better able to handle situations as they arise.

From Coach #205
Rob, #110
Part of the debate comes from there not being a widely accepted definition of functional exercise.

Our definition includes in part:

1. Universal motor recruitment patterns
2. Efficient and effective locomotion of body or external object
3. Compound yet irreducible. (Think primary colors, chemical elements, alphabet)

This standard places the clean above the bench, and leaves football irrelevant to the consideration.

From Coach #205
Your “holding something over my head and squatting up and down”, while accurate, misses the functionality of the OHS.

We’ve heard from soldiers and firemen that the movement is a Godsend when lifting heavy loads that needed carrying overhead. Several applications have been posted here.

(We are both saying the same thing. The functionality of the overhead squat is the carryover to real world circumstances.)


Comment #331 - Posted by: Rob Izsa at May 23, 2006 8:51 AM

Tough girls RULE!!!

Comment #332 - Posted by: Misty at May 23, 2006 9:29 AM

BW: 165


Comment #333 - Posted by: A.M. at May 23, 2006 3:12 PM

Haven't done OHS with more than the bar previously. 40kg x 5, 2x 45kg x 5, 2x 50kg x 5.

Comment #334 - Posted by: John B at May 23, 2006 5:46 PM

Excellent thread.

I learned of CrossFit a few months during a visit to Ft Bragg. I was impressed with the comments and feedback I heard from guys I consider to be world-class athletes who participate in contact sports you'll never see on ESPN.

So what the heck was a WOD? I started lurking on the CrossFit site and was immediately drawn to the direct truth of the info provided - and for free!

How can anyone argue with the intuitive genious of "Our specialty is not specializing." or "The needs of Olympic athletes and our grandparents differ by degree not kind." I was hooked - cerebrally.

Within a month I registered to attend the May cert in Santa Cruz. [My body has just recovered] And I am hooked, not because of the exercises, but because of CrossFit's rationale, it's philosophy....

As an educator, researcher, athlete, trainer and coach who's combative approach is entirely hinged on functionality, I was immediately drawn to the CrossFit process - from the sequential logic of the drills, to the functionality and applications of it's methodology. CF is rare in that it offers functional fitness with a philosophy. And as if that wasn't enough, I was equally impressed with Coach Glassman and his team, their passion, insight and patience made the CF weekend all the more memorable.


Tony Blauer

Comment #335 - Posted by: tony blauer at May 23, 2006 10:05 PM

three rounds of
1 Samson Stretch
12 10kg Overhead squats
12 Pull-ups
12 Sit-ups
12 Dips
12 Back-extensions

Overhead squats
5 40kg
5 50kg
5 55kg
5 60kg
5 65kg (PR!)

some Stretching

21-15-9 Pull-ups (21 PU in a row - PR!)
21-15-9 Sit-ups

2km Row

Within 1 hour.

What an awesome end of a day!!! THX Crossfit!!!

With the 65kg over my head I spontaneously rememberd what they wrote in the CFJournal about the squat -
"Stick your shoulders in your ears..."
And it worked!!! omg

Comment #336 - Posted by: Daniel at May 24, 2006 12:18 AM

Did 'Lynne' first.

5 X 45
5 X 65
5 X 95
3 X 95, 2 X 45 (form went to $#!&)
5 X 45 (should have done 65)

Comment #337 - Posted by: Mark P at May 24, 2006 4:44 AM

As Rx's 45/65/75/85/95. Focusing on form - pretty good. Could have gone a little heavier, but not much.

Comment #338 - Posted by: Matt McC at May 24, 2006 5:29 AM

cfwu x 1
95, 105, 115, 135, 150

Comment #339 - Posted by: von-paul at May 24, 2006 3:07 PM

is this a picture of poor mechanics? I was taught that when doing squats, your knees should never past your toes. Whether it's with heavy weight or light weight, this was always a rule of thumb.

anyone disagree?

Comment #340 - Posted by: Kaiki at May 24, 2006 4:56 PM

Ran 1 mile @ 7.5

10 x 45lb
10 x 65lb
5 x 85lb
2 x 95lb
1 x 115lb
1 x 115lb (failed, weight was too far forward and dropped onto saftey bars)
10 x 85lb
10 x 85lb

My legs felt strong, my failure was in balancing the weight, once I leaned too far forward there was no going back. I need to slow down and focus on keeping the weight where it needs to be. Next time work with 95lb and focus on form.

Comment #341 - Posted by: James W. at May 25, 2006 10:16 AM

kilos 40,50,50,50x2,45x4,45

Comment #342 - Posted by: bzb at May 25, 2006 10:18 AM

last two sets with excellent form - work on it

Comment #343 - Posted by: homerba at May 25, 2006 9:11 PM
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