sweet.

That's one tiny hall!

Jesse Disch is a monster, that was frickin' amazing. That barbell looked like nothing in his hands.

Jesse is amazing!!! Our monthly Crossfit challenges have brought out some amazing athletes at our Fire Dept.

Just did OHS 3x5 earlier today.

All 3 sets @ 125#. BW = 185

Did 3 sets of 5 vertical jumps and 3 ~30 yard sprints. Back hurt like hell afterwards and still does now. Must have been the OHS. So now I get to take some time off, and even when I'm ready to jump back in I'll be sticking with bodyweight stuff for awhile.

Newbie here - what does 3-3-3 etc... mean

#6: Sets of 3. So 7 sets of 3.

wow...that is one strong dude
He barely drops to a squat position at all on those cleans

Wow......that is total insanity.

Travis bwt:240
95x3/105x3/115x3/125x3/135x3/140x3/145x1+1failed attempt(i dropped it, oops)
Rob bwt:236
95x3/105x3/115x3/125x3/135x3/135x3/140x3

massive improvement from last time, we topped out at 105# and had to back down to 95#, this time we started there, form was really good. definitly enjoy this lift

Age 39
BW 198

Overhead Squat 3-3-3-3-3-3-3 reps
135/135/135/135/135/145/155

Sumo Deadlift High Pull 5-5-5-5-5 reps
135/135/155/175/185

89,94,99,104,111,116,121.126,131(f),131(f)
failed on snatch to get up

Jesse, you're an animal. Thanks for the motivation...

Great work Jesse. The first third of that workout looks like the video is on fast-forward!

BWT=275#; 42 yoa

OHS 7x3: 135/155/177*/135/145/145/145

*Hamstring grabbed so I backed off the weight. It's been almost a month and it is still a little tender. I just don't heal like I used to...

WOW!

OHS - ughh

Anyway, Happy Canada Day to all my fellow Johnny Canucks. I'll be looking for Xfitters doing handstands on Parliament Hill today.

Sam

Jesse,

That was very impressive. Those of us at Arlington Fire Dept that are doing Xfit are making the attempt to match your time.

OHS with broom stick today after a 4.5 mile run.

These things kill my AC joint which has a couple of bone spurs. Plus my form sux on these anyway. I needed the light work.

On the OHS, how to people normally get the weight to the overhead position? Is it ok to use a squat rack or should I C&J it up for each set?

It's nice to see a workout like that just get HANDLED. Get some brother!

115x3
125x3,2 sets
130x3,2 sets
115x3
120x3

#22 Deejay
I personally snatch the weight overhead and then get my hand position set.

WOD#11

As rx'd
20kg/20kg/30kg/30kg/40kg/30kg/30kg

Rested 1.5 mins between sets.
Technique getting better. They feel good on my bad lower back.
Practiced cleans and snatches after.

100 110 120(Fail) 110 115 120(4 reps) 125(5 reps)

Holy moly, thought this was a leg excersize! Wrongo dingo lingo!

Squeeze those abs hard as you can!

3x95
3x115
3x115
3x115
3x115
3x115
3x115

Can't believe I can't do these! Wow, now I understand the "snatch" a little more...

cfwu x 2, then as rx'ed:

3x40kg
3x50
3x60 F
3x50
3x60 F
(3x50)x3

Thanks J Jones for your suggestions yesterday on how to continue training while laid up with a cast. Out of over 200 postings yesterday you were to only fellow Crossfitter that addressed my issues. That's what it's all about J Jones.

Done this with Gordon today and we both got up to 42.5kg for the last set

Nice Grace effort but I would have loved to see him come to full overhead position.

Did any of the "good form" freaks out there catch this?

Like watching a pull-up where the chin doesn't clear the bar.

Incredable work though, very impressive!!!!

-Jason

7*3 OH SQ with a broomstick

Cindy in the park
12 rounds plus 4 PU new PR
Previous PR 9
No assist on first 6 rounds, tiny jump on last 6
Not even hardly elite level, but pretty happy with this amount of improvement at age 46.

Alone at home tonight; may try to get to gym for OHS

Darrell

5 x bar
3 x 40kg
3 x 45kg
3 x 50kg
3 x 55kg
3 x 60kg, failed on first rep, tried again, got 3
1 x 60kg, failed on second rep,
3 x 60kg

When my form was bad, it was like a house of cards, when my form was better, felt good.

did 10 sets, still not tech. enough for my liking. 2 weeks on the program, have dropped 4 pds. BW 191 43 yrs old

So the "Cindy" workout that came up about a month and a half ago or so was the very first day I did a Crossfit workout and I was happy to finally do it again yesterday. I went from making it through 17 times in my first Cindy attempt to 21 times yesterday. I love the improvement to my fitness that Crossfit is giving me!

That looks like a Fairfax County, VA rescue truck. My first mission as a C-5 pilot was taking three rescue trucks along with a dozen dogs and 70 rescuers from that unit to Istanbul for SAR following a major earthquake. Fairfax County has some of the best urban search and rescue specialists in the world. They're a truly awesome bunch of men and women, and are a national treasure. It's no suprise to see that they are Crossfitters!

CFWUx3 w/rings

In my endeavor to get down to the medicine ball I could only manage to get 95#'s with any regularity. These movements are TOUGH when done correctly. I'll get there. I couldn't do ANY ring dips three weeks ago and am now doing sets of five.

Thanks, Coach!

-Dennis

45/65/75/85/90/90/90 all x 3

I need to practice OHS at least once /week as additional exercise.

ran the local 4 mile run this morning. I did it in 30.58.41. My time was over 2 mins. better than last years. Next year I hope to get in the 28's. Crossfit works. Thats with only running distances maybe once every month and a half..

31
bw:222
OHS:125,135,155,165... wrists gave out. 135.
(feeling the pushups from yesterday)

135
145
155
165
175
185
195

95/95/105/115/125/125/135 x 3

Got up to 95lbs.

Overhead Squats As Rx'd
3 x 45
3 x 65
3 x 85
3 x 90
2 x 95 (Falsed #3)
3 x 95
1 x 100 (Falsed #2)
1 x 85

Only had access to the Condo Gym today with no Oly bars but fixed weight Barbells up to 110.

BW 130

Warm up 6x30 3x40 1x70

Sets
60lbs
70lbs
80lbs
90lbs
100lbs
110lbs (missed 3rd rep, had to do it again)
100lbs (clean)

2 hrs on fixed gear, rest week from the bike.

BW 187 lbs Age 25
135 x 3 (about ripped off my shoulder)
95 x 3
115 x 3
115 x 3
115 x 3
135 x 3
145 x 2
95 x 3 (form)
65 x 3 "
85 x 3 "
45 x 3 "

Really humbling lift!!!

#31 - yes. not super pleased by it.

bw 165

115 x 3 x 3
135 x 3 x 4

75/85/85/85/95/95/105(failed on 3rd rep)

5x3x45# OHS - forgot it was supposed to be 7x3
Worked form, first time with this, feel pretty good, will try heavier next time.
Also tried one arm, one leg burpee with jumping pullup and one arm/leg negs, only got one of each, continued with regular burpee with jumping L-pullup which flowed much better.
3x(3x45# OHS , 10 Burpee+JPU (BJPU))
3x45# OHS, 6 BJPU
3x45# OHS

total 36 BJPU - will keep working on these until I can get 100.
This took ~30 minutes, ran out of time, totally exhausted.
Age 40, 216#, 9th WOD, trying 15hr fast with 4-5 meals/day now.

BW 150#

80,90,100,105,110,115,115

#29 Bum Wheel

I read once about someone training their good leg on the cycle with foot strap while the bad leg healed in a cast. Upon removal of the cast, he found that there was some unexpected crossover training that occurred to the bad leg with no perceivable loss of muscle or function.

BW 170 Age 33

Absolutely humbled by this lift.

3x65, 3x75, 3x95, 3x105, 3x115, 3x115, 3x115

5x2 HSPU (attempts)
3x5 supported HSPU

bw: 5 poods

135-155-155-165-165-175(f)-165x6

50 pull-ups (10# weight vest): 5:30

crossfit@rawc.org

Age:42, Wt:175

First time doing OHS with weight, trying to learn limits without injuring self.

45,55,65,75,85,90,90 <-- does this smell of wuss?

Followed it up with ~100 situps, 50 24" box jumps.

Trying to get the form down.

45 - 65 - 75 - 95 - 115 - 125 - 125

A bit embarassing but I do have to work for a living.

Re: the video. Nice work getting some and fully going *after* it.

However, not overhead and not jerks. A kick-butt workout indeed but not, technically, "Grace," imo.

Who me, a stickler? Yes.

Age: 29 BW: 155

95, 115, 135, 155, 165, 175x2, 175x2

Got 5 consecutive muscle-ups!!!! Very proud of myself. Thanks for the help, Dan MacDougald of CrossFit Atlanta!

A lot of guts on that video.

But I've got to wonder--why even do a 30-rep clean and jerk workout if you're not cleaning or jerking? There are distinct benefits to the oly lifts that have a lot to do with pulling the weight with your legs and putting it overhead. I didn't see a single rep there that involved significant leg drive, direction of force overhead, or lockout overhead. Now, I know form inevitably suffers as reps increase and you start sucking wind and seeing stars, but this deliberately sloppy form from the beginning for the sake of getting the reps in more easily. If you're not going to bite the bullet and take the time to get the work of the lifts (quick pause on the floor, lockout overhead, no egregious shooting the hips, at least at the beginning), why bother with olys? Why not do this work with a drill that can still be performed correctly at maximal metabolic intensity (KB swings, sumo DL high pulls, high-rep deads or squats, sprints, burpees, whatever).

Again, tough work! You certainly pushed around a heck of a lot of weight in a very short period of time.

95
105
115
125
135
145
155
All sets cleaned from floor.
Full depth, pause at bottom.

17 mile bike ride
95, 95, 105, 115, 125, 125, 135 - all the way down - faltered a bit on the first 125, but got it together after that...

44 y.o. - 140# bwt

95
140 (failed to jerk)
130 (half squat)
120 (half squat)
105
105
105
95

3X 45/65/75/95/115
Still working on form...

51 y/o, 5'9", 151lbs.

OHS' are very humbling for me. I've been working on form and, obviously, I have a ways to go. Will stick with it.
6x25
6x25
3x35
3x45
3x45
3x55
3x55
3x60

BW 177
50 (Kg)
50
60
60
60
60
70x2 got off balance on the last rep and dumped. bumpers work. 30 kg improvement over last time. the slower I went and further back I tried to pull the bar the more stable I was. I could go heavier now knowing that-- concentration and balance.

First day using the Crossfit Routine. Love it! 21/f 3x45 3x65 3x65 3x65 3x65 3x70 3x70. What kinda weight are some of you other girls doing?

Age 42

BW 162

This was interesting.

Things I have learnt.
1. Don't do this without an olympic set
2. Don't do this without a spotter
3. Don't do this at home your first time
4. Really don't do this at home your first time, without a spotter or an olympic weight set

Oh well, I wanted to take it easy today anyway

Did a similar workout the other day along with ME PJ.

OHS: 135x3, 135x4, 135x5, 135x6, 135x7. A2A.

Working this weekend, 7-7 days, gym closes at 8, so will hit this one Monday to see what I can do for the triples.

CFWU then 45, 55, 65, 75, 85 (fail x3), 75, 80, 85 (fail on last rep)

85 didn't feel heavier than 80 but I had a lot more trouble controlling the weight.

Ross,

Call it a 135 pound, thirty rep, "two-hand anyhow" for time and all your worries evaporate while preserving the physiological impact. The problem is entirely semantic.

Maybe, we should insist on folks doing squat cleans and lockout jerks and then create a separate workout that would "legitimize" the amazing display of power in Jesse's performing more than 15,000 ft-lbs/min for two minutes.

I have separate issue with him not going exactly overhead. And lowering the load from overhead while the hip is still extending ("Gradying").

*************************************************

CrossFit Warm -up then as rx'd (WOW!):

115
125
135
145
155
160
165

Form was good to go.

*************************************************

2x95#
5x105#

45 x 3
45 x 3
45 x 3
50 x 3
55 x 3
65 x 3
75 x 3
85 x 3
85 x 3
85 x 3
Have not done this exercise with weight so concentrated on form. Felt most comfortable with wide stance and feet turned out. The 85 x 3 sets were not perfect, lost balance quite often coming back to the up position.

I kicked the sh** out of Cindy! :)

95,95,95,85,85,85,85
lowerd weight to get a little better form
still pretty hard
1st time ohs w #

Only went the 45lb bar since I'm just learning overhead squat. They felt great but I just wanted to use the bar the first time around.

Finished with 1.5 mi. run in the rain, though. Felt great!

111,116,121,126,131,136,141

Wrist killin' me. Happy Canada Day to the Canuckleheads out there, time for some brewskis. Or twoskis.

45X5X3
Mis-read the number of sets.

Dorie and Karl

7 rounds of 5 w/ 45lb bar barefoot
Thought about form, focus, and proper mechanics. Very different way to this kind of work.

BW=165
65-85-95-115-115(failed)-115-115

Strong work Jesse. That was amazing.

3 x 95, 115, 135, 155, 160, 165, 170 (not deep enough)

I agree with Greg, strong work.....
However....let's see the bar overhead and a triple extension. If this is the new standard ???

"Overhead Squats"
115x3
115x3
115x3
120x3
125x3
125x3
130x3
First time doing overhead squats, took a couple of sets to get used to it. (Good form)

Hi all,
ALL WEIGHT IN KILOS
Lisa {Clean and power jerk (lowered weight in control) 35x3x2, 45x2, 55x1, 60x1, 65x1x4 and RDL 85x7 (w/straps)}.
Bdw. 61.3.
Jon {Clean and power jerk (same as above) 50x3x2, 70x2, 85x1, 95x1, 100x1x4 (missed one jerk) and RDL 150x10 (w/straps)}.
Bdw. 80.8.
Rest...

Coach,

That sounds like a really good distinction. Pushing the weight forward and lowering it before locking out the hips reduce the amount of work done; back pulling off the floor and not getting a full, picture-perfect support overhead may not be conducive to a bigger max C+J, but still get the work done.

BW=200lbs
HT=6'2"

4th crossfit workout and loving it!

3*45lbs (X7)

I've never done overhead squats so I went light weight to get the correct form down. Still a good workout though with the light weight. I alternated 50 military style jumping jacks and 20 military style push-ups in between sets to keep the heart rate up...then when finished decided to go for a 15min run (no distance recorded because I almost died!)

Keep up the good work everyone!

Ben: 95, 115, 135, 155, 165, 175, 175

7x3 w/ 115#

Wow! That made me feel like a weenie. First experience with weighted Overhead Squats.

CFWU
65,85,95,95,95,95,105

Now all I need is a big meathead to come kick some sand in my face

overhead squats
95x3
115x3
125x3
135x3
135x3
145x3
145x3
then 'cindy" as rxd
26 rounds
then
row 1000meter=4:00 min

CFWU x 3
135/155/175/195/205/205/205

65 x 3
65 x 3
65 x 3
85 x 3
105 x 3
125 x 3
105 x 3 (realized my form SUCKED!) I was not squatting very far at all and my arms always wanted to flex.

Started over with 45 # 5 sets of 5
Arms still wanted to bend but I was able to force them straight. Squats were much better.

70/75/80/85/90/95/100
Had some issues with form. Caught myself with knees in front of toes several. Probably should have backed off weight but decided to be a musclehead and push through form be damned. I try not to do that too often.
After lifting went for 3 mile run (27:16) not impressed it is hot and humid out but not a good excuse for such a poor time

115
125
135
145
155
165
175

Did this after yesterdays Cindy

65#-88-108-128-138-138-128-128-128
first couple were for form

I always laughed at you guys who had to do this in 20-30 degrees over the winter but now I want to trade. It was 112 with 80 percent humidity in my garage.

bw: 180

as rx'd: 95, 105, 115, 135(pr), 135, 135, 135

bw: 185 lbs

3 x 135
3 x 135
3 x 135
3 x 135
3 x 135
3 x 113
3 x 124

bw 198

135-145-155-165-165-175-165

First time doing overhead squats.

45 x 3
55 x 3
65 x 3
75 x 3
75 x 3
85 x 3
85 x 3

What exactly is this exercise suppose to work out?
I honestly felt awkward doing it, not in a bad/painful way, just felt different.

Christian
WOD#2

That picture of the Fairfax County dudes crossfitten makes me feel good. There are about 10-20 of us with Salt Lake City FD that have been crossfitten for 3+ years in one way or another...Gym Jones...brutal training, etc.
Thanks again.
HAPPY AND SAFE 4TH OF JULY
eRIC-SLC

3x50,55,60,65,70,70,75. BW:179, 57 YOA. Felt a little creaky this am, so I felt good form was a better way to go. a2a on them all, just a little wobbly at 70#. Looking forward to tomorrow. Good effort all.

Crossfit--Day 5

OH Squat is tough for me--my horrific shoulder flexibility is a limiting factor. Managed to do all sets with an Olympic bar (butt touching a 9" platform) but I desperately need to work on my form.

Handstand Push-ups 2 X 6
L-Chin-Ups 2 X 6

Can't wait for tomorrow.

ernie bw: 140#'s
jameson bw: 155#'s

95 x 3
105 x 3
115 x 3
125 x 3
115 x 3
105 x 3
95 x 3

yesterdays workout taxed us alot.

get some.

Tabata Something Else: 291, up from 270 before.(done yesterday)

Running behind, posting on that date is closed, so here it is for posterity. Not great, but an improvement.

3x75
3x85
3x95
3x105
3x115
2x115 (missed third rep)
3x115

2nd time attempting OHS, and 1st using the standard Olympic bar, so I approached this somewhat cautiously so as not to wipe out.

30 y/o, bwt 145 lbs.

As rx'd:
75
75
70
65
70
75
75

Started feeling more comfortable with the form towards the end, so I threw two extra sets:
80
85

Looking forward to doing these again and hopefully improving significantly.

sub'd 6 hours if intense yardwork in the hot sun.

25, 35, 45, 55, 65, 75, 80 all x3

CFWU x3 (90#assist pu/dips)..keeping it light for my triathlon tomorrow

BW 134
3x 45/50/55/60/65/70/75 OHS

I might have been able to do 80, but didn't want to push too far...form felt good, and the most I've done before is 55, so that's an improvement. I often do sets of 10 w/ the bar, which I think has helped my stability a bunch.

212lbs 43 yo

3x65
3x95
3x115
3x135
3x135
3x155
3x135

big piper-85/95/105/110/115/120/125 x3
little piper-45/55/65/75/85/95/100 x3

3X CFWU, then

45-55-65-75(2)-75-80(1)-80(2)

Never dreamed I would be so weak at these, but at least I didn't start too heavy. We'll get'em next time.

45x3
75x3
95x3
105x2*
105x2*
45x3
45x3
* shoulders kept releasing at bottom of third rep at 105lbs.

OHS
95/145/165/175 fail/175/165/145x6
Felt great. Get some Woodinville!

65x3,2 sets
75x3,2 sets
85x3,2 sets
95x3
Squat snatched weight for first rep of each set.

4x400m sprints
cfwux2
30/30/30/40/40/40/40/40/45

form still needs more work, but i can see an improvement.

finished with
3x3 hang clean with press 95lbs/ clean and jerk 95lbs/ clean 115 lbs

15 min stairmaster w/u 12/20. 10 squats, 10 os w/ 45lb. 3x65, 85, 95, 105, 115, 120 (pr), 120, 120. shaky, but form good.

Time was a little short at the firehouse today so I opted for the secret service 10 minute kettlebell test. I used the 1 pood for 195 reps in 10 minutes. First time doing it so I wanted to make sure my form was dead on. I will do overhead squats tomorrow.

65, 65, 75, 75, 65, 65, 65.

OH squats are very humbling. My form failed on 75lbs, so I did 3 minutes of front and side planks. Gotta get some better core strength for this one.

65-85-105-115-115-115-115 (all x 3)

32 y.o. male, 168#
3x 95, 115, 125, 135, 145, 155, 165

Only had KB's, so:
OHS
1pd x 3 each hand
1.5pd x 3 each hand
1pd(lh) + 1.5(rh) pd x 3
2pd x 3 each hand
2pd x 3 each hand
2pd x 3 each hand
2pd x 3 each hand

Olivia
7 x 3 each hand of 1pd

ha ha ha! Good one, guys.

Here are my pitiful weights:

95-105-115-125-135-145(f)/135-135

bw190age41

Still nursing bum shoulder (MRI next week), so I did the same workout I've been doing for weeks:

800 m run
100 squats
800 m run
50 GHD situps
800 m run
50 GHD back extensions
800 m run
100 L-arm only snatches, thrusters, and/or swings (alternating sets of 10).

Failed to time it, estimate about 30 minutes.

BW-201
65-85-95-115-125-135-145(f)-135
Slowly, but surely getting better at OHS.

So, is there a substitute for weights? ;)

*duck*

That Jesse is one bad mother f@#$%r.

All you guys criticizing his form sound like the muscle heads at my gym that criticize a kipping pull-up. I'm sure that every time you do an olympic lift it is spot on perfect but try to give credit where credit is due. Form faults aside, Jesse did a very simiar workout to the "Grace" video posted earlier starring Greg Amundson, and he did it faster.

And in case you didn't notice Greg himself can appreciate the workout and gave kudos. That is sportsmanship.

Just my opinion.

hate 'em!
3x95,105,115,125,135,135,135#. Could not even get parallel.

My heels kept popping up, even using only the bar. 65-45-50-55-60-65-70.

40kg 3
45kg 3
47.5kg 3
50kg 3
52.5kg 3
55kg 2,1
57.5kg 1,F,3

Overhead Squat:

97 x 3
97 x 3
107 x 3
107 x 3
117 x 3
127 x 3
137 x 3

OHS 7x3
55
55
45
55
65
65
75
Had to go down to 45 midway through to get form back

127 and 137 are new pr's

Workout #1- CFWU x3(-PU's & Dips)
"Cindy" from yesterday- 21 rds +5 PU's

4 rds short of last time/PR. Probably had something to do w/lack of sleep & over endulgance in beer the past few day.

Workout #2- Burgener Warm-up, +95lb OHSx6

WOD
105-115-135-145-155-175-195

Legs a little smoked from pathetic attempt at Cindy earlier. Could of gone heavier, but at a new gym and didn't know how they would react to me ditching the load if I had to. Limiting factor was getting the bar overhead. Snatched it up till 155. Off the rack w/a Push-Press for the other 2 lifts.

Now it's time for some more of that Zone friendly brew.

Jesse- Great job bro!

Get some, Go again!

J-
95 lbs

M-
85 lbs

Age 50/BW 240
Finally getting comfortable with this lift, warmed up with the bar and then added weight; all 7 sets @ 65# worked on getting deep. Loving this lift; Thanks Coach.

Matthew B/w 78kg: maxed at 65kg * 3. It really helped to have the bar mounted high to start. PR by 12.5kg. Happy with that.

George 55kg.

65# X 3
75
85
95
105
115
125 PR by 25#'s !!

Live Strong

What is the crossfit philosophy on using a lumbar support belt while performing the lifts?

First time doing overhead squats
mostly worked on form.
45x3/45x3/55x3/55x3/65x3/65x3/65x3

modified

used 45 lb bag of gravel

7 sets 10 reps 1 minute rests between sets

3 x:
35
55
65
75
65
65
55
still freakishly difficult.

Jesse, you are a freak dude, nice job! I don't care what anybody says about form, I wanna see them push that weight around! I woulda been layin in the corner sucking my thumb

Age: 16
Bodyweight: 194lbs

Yesterday: Sub'd White Water rafting for Cindy

Today:

OHS -
45lbs x 3
65lbs x 3
80lbs x 3
95lbs x 3

45 x 10
65 x 3
85 x 3
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3

Age: 36
BW: 166

Warmup: 4 min jump rope + 25 double-unders; CFWU X 3 (pushups instead of dips; L-sit 30 secs. instead of situps)

OHS:
45 x 3
55 x 3
65 x 3
75 x 3
95 x 3
105 -- fail
95 -- fail
75 x 3
75 x 3

More abs: obliques x 50, upper x 50

Coouldn't get to the gym today so I did:
50 x 40lb dumbbell thrusters
BUDS Warning Order Workout Week 1

bw 82kg

3 x 30kg,35,40,40,40,40,40kg

3x115
3x125
3x135 shaky
3x125
3x135 much better
3x135
3x135
gotta get some bumpers!

33 y.o.
141 #

65x3
65x3
75x3 Almost fell over, dropped the weight on second attempt
65x3 For the rest.

Did after Cindy
3-95
3-105
3-115
1-125 Right arm gave out
1-125 right arm gave out
Stopped to save right tricep.

Big Kudos to Jesse for doing some kick-@$$ ft/#s of work!

Also, it shows Greg A.'s class to congratulate him. [BTW Greg's C&Js have markedly improved over the past few years! The video of he and Dave L doing Grace about a week ago showed just how much, IMO. He had a great 2nd pull position and pull, and his overhead lockout was solid, showing great flexibility.]

I think Jesse would benefit from doing the "5 press/ 10 Push Press/ 15 Jerk" workout. He may need to do it with 115# or 135#.

Jesse's overhead angle was about the same for the entire workout, which usually indicates tight shoulders, not deteriorating technique. Doing some overhead holds/walks with a pair of 2 pood KBs would do wonders for opening up his shoulders (a cure used by Coach B.).

all sets 95 lbs

Joy Beth
45/55/65/75/75/75/75
Very sore from Jiu-jitsu practice last night, so stayed light. First time doing OHS (unsteady). Then spent 1 hr 40 minutes training incline treadmill and stairs for Dall sheep hunting in August.

Joseph A.M.
135/135/145/150/155/160/165(2)
Very steady and strong, grip slipped on second to last rep.

Yeah, I agree... Jesse, you're a rock star.

the lone tikriti (formerly team tikrit):
just got back from R&R, tried to take the whole two weeks off, wound up doing a couple wods (don't tell anyone), still feel well rested and ready to get back to it!
first wod back, took it easy:
ohs: 45, 65, 75, 85, 95, 105, 115
two minutes of stair running

3x95
3x115
3x135
3x155
3x205 Rear squat (wrists hurt after last set)
2x155 Failed on 3rd rep
3x225 Rear squat

3x 75,85,95,105,115,125(bad form),125

BW:125

3x45
3x45
3x55
3x65
3x75
3x85
3x95

Felt like I could do more weight, but I also felt that I was going to fall back. If I had a spotter I might have tried more weight.

still cannot get the ROM on OH Sq. Did 5x5 push press @ 75#, then Fr Sq. 3x5 @ 95# and 2x5 @ 105
then 3x7 OH squats w/ 20# bar. I really have to work on this.

Reed, #128

I get your point, but I didn't see anyone who was critiquing Jesse’s form doing so in an unsportsmanlike way, or without an understanding of--and due credit given for--what an awesome display of strength and power that was.

Nonetheless, CF is about virtuosity at the movements as well as just plain “getting some,” and with that video posted, as an example in some sense, and because the overhead position issue is an important one (and it was consistent from the beginning, not merely a deterioration in the face of fatigue), it is worth discussing in this forum. We can all learn from it.

Which is nothing like having folks who know nothing about it labeling the kipping PU cheating.

45/55/65/55/55/65/65 - form on these SUCK. WInd up doing a back squat with heavier weight.

bw 144#
OHS sets of 3: 65,75,85,95,105,105,105

bw-200

wu

bugener x 2
10 back squats with bar
10 front squats with bar
10 overhead squats with bar
10 dips
5 knees to elbows

wod
3x55
3x65
3x75
3x75
3x85 (this was prior 1 rep max)
3x65
3x65

Work on technique is needed.

MC

age 41
bwt 235

Overhead squat 3-3-3-3-3-3-3 reps
Used 45# oly bar only.
1st time OHS with any weight, just used broomstick in warmups previously.
Working on form...tough to stay back on heals...last couple of sets started getting better though.

ohs 3x7
65-75-85-100-110-115(failed) 100-90
65x10

Did FGB instead of OHS, 301 score today. I should've sold out more instead of pacing it.

Did the OHS on Sunday - 75/95/115/135/135/155/165PR.

Thanks HQ!

bw = 148#
3 - 89
3 - 109
3 - 119
3 - 133
3 - 143
3 - 153 ,cleaned up to shoulders, push press, slide hands out, then OHS
3- 163, same as above
1 - 173 (f)

First set warm-up with the bar

3X95
3x105
3x115
3x125(only got two reps)
3x115
3x115
3x115

Crossfit Liberty

Did OHS w fire buds.
Both bigger and stronger
Started w/ 95# my form sucked, so did thiers.
They continued to muscle them,I dropped the wieght to Oly bar and did a set for form. I saw a great improvement. Continued to slowly increase wieght and finished at 115# same as buds but I was able to go all the way down w/ hold a the bottom.Speaks volumes about form vs strength. Check your ego and learn.

Did this yesterday, but forgot to post.

95/105/115/125/130/135/145

Followed by 30 pullups/30 dips/30 KTE/40 situps.

95#
100
105
110
120
125
133
I'm at a visiting gym and didn't want to drop the weights so I got into and out of position with the weight in the high back squat area (Push pressed up). The 133 was with bumpers. The second rep I lost the hold on the descent, the bar hit my head and bounced back into position.

95
115
125
135
145
155
165
All squats butt to ankles. Snatched 135 (barely) after this.

Liberty, Baghdad

45
65
75
85
95
95
95

age:25 bw:167
95/105/115/125/135/145/145
I snatch the weight and then do the overhead squats, I tried to snatch 155 but failed. The last 145 I missed the snatch again, had to jerk it up.

CFWU: x3 -OHS

WOD: OHS x3 95#, 95#, 95#, 95#(f), 85#, 85#, 85# (ass to the grass)

BW: 168lb

Did Cindy prior. Focused on form and good depth in squat.

3x45
3x65
3x65
3x65
3x65
3x75
3x95

Nice job, Jesse! Very impressive.

RE: Comment #30 - Jason, have you ever noticed how there's always one idiot in every classroom?

All set 85. Need to make sure and use a very wide grip, hurts shoulders when not. Also need to get those pounds up. BW 180.

Run intervals:
2 min sprint
1 min jog
1 min sprint
1 min jog
30 sec sprint
30 sec jog
repeat x 3

then OHS 3x5 maxed at 65#

95/115/135/145/155/135/135 this was supersetted with 3 reps of weighted pull ups 25/35/45/50/50/50
Finished off with a tabata protocol sprinting at 10%incline and a speed of 8.5 mph

Did Cindy prior..making up for a lost day.

Completed sets.
3 x bar (45 lbs)
3 x 55
3 x 65
3 x 65
3 x 65
3 x 65
3 x 65

bwt = 198lbs
1/2 mile run warm up
50 Sit ups
3 x 95lbs
3 x 115lbs
3 x 115lbs
3 x 115lbs
3 x 115lbs
3 x 115lbs
3 x 115lbs
Used wide grip and wide stance - probably can go up t0 135lbs next time

Rene: bw 195, 39 y/o
AM:run hard/intervals ~25:00
PM:OHS 65,85,85,85,95,90,90 +30 KTEs,HSPU prac.

Colleen: bw 142, 37 y/o
AM: Michael, sub 5 min.rowing, good mornings, 27:00
PM:OHS 45,55,65,75,80,80,80

BW=150. Warmed up by doing surgery on the backyard ramp for a few hours.

135x3
145x2 (Failed on the third due to wrist pain so I narrowed my grip.)
135x3
145x3
145x3
150x4 (Not sure why I did an extra one.)
150x3
150x7 (Threw in a max BW set. I was hoping to spontaneously complete the CF OHS Challenge but, obviously, didn't.)

-D.

3 x 95
3 x 105
3 x 115
3 x 125
3 x 135
1 + 2 x 145
fail @ 155
3 x 135

all sets where at 135 #

Missed WOD, took today as rest day and doing OH squats on next rest day. See Monday 060703 for OHS loads.

BW 125

(in kg)

20
22.5
25
30
32.5
35
37.5

Overhead Squat
BW 200 lbs

3 X 95 lbs
3 X 105 lbs
3 X 115 lbs
3 X 135 lbs
3 X 155 lbs
2 X 165 lbs (fail on third)
1 X 165 lbs (fail on 2nd)
3 X 155 lbs

CFWU x 3 w/o ohs

first time doing OHS with any real weight.
135
135
135
155
155
95 x 10
95 x 10
need more wrist flexibility and better balance. Hard to keep the weight far enough back as lbs. increased.

14rds "Cindy"
then 45,95,115,135,155

due to the holiday schedule, I got to the gym 25 minutes before its closing.

cfwux1

OHS:
95x3
135x3
155x3
155x3
145x3
135x3
115x3

1 minute rest btw sets. a great workout.

95
105
115
125
135
145
145

65
75
85
95
105
115
125 (failed)
115

Bwt 190
37 YOA

45 LBS
95
95
95
95
95
95

Worked on form. Still is not right. Shoulder flexibility is poor

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

As rd'x

3 x 55#
3 x 55#
3 x 60#
3 x 60#
3 x 65#
3 x 65#
3 x 70# (failed on last attempt, redid to finish)

This exercise continues to humble me. I struggle with the flexibility in my shoulders to keep the weight overhead in the squat position. I continue to practice with a broomstick to improve that flexibility, but my progress is slow. One of things I love about CF is how well rounded you have to be to master the workouts. So often, flexibility and technique are more important than pure strength, which applies so much to overall fitness. Thanks for keeping it interesting and challenging, even with what seem to be the simplest tasks.

95, 115, 125, 135 all very good form and depth
145 fell out on 1st rep
145 again fell out on last rep but was trying to inch deeper so I don't feel as bad
155, 165 need better depth.
115 x 5
115 HSC x 10

I tried focusing on a point on the wall. It worked well for holding the overhead position, but had trouble judging depth...when I looked to check depth I became unstable.

Followed up with Michael, MU, and planche practice.

age 41
bwt 198

95
135
135
115
115
115
115

Bwt 155
65
75
85
95
105
115 *fail - did 2 of 3
95

Not sure what my PR is here. Think about 135# for a single rep.

Tariq

Overhead squats with punching bag. still getting over injured arm, so took it easy.

3 reps x 5 rounds

CFWUx3
5x45 warmup
95-95-100-100-105-105-110
10x45 warmdown

Probaly should have gone heavier but form was pretty good (I thought).

As Rx'd: 135, 155, 155, 175, 175, 185, 205. All x3.

Should have started heavier or gone heavier quicker.

A very good day, so I kept at it.

OHS singles: 225 PR, 235 PR. 235 is over bodyweight.

Woooooo Hoooooooo!!!!!!!!!!!!!!!!

BW OHS!!!!!

1-95 bad form
2-75
3-75
4-80
5-75
6-75
7-85
8-95

Towards the end I really started to get the mechanics down. If the bar does not stay directly overhead, this lift gets infinitely harder. Will try to go up even more next time.

Jen - 33,43,53,63,73,73,73 lbs
Paul - in Prague - 25,30,35,40,45,50,55kg

Bw 200
44 yr
1-45
2-65
3-85
4-85
5-75
6-75
7-65

age 42 bw 164

CWU x 3

75 x 3
75 x 3
85 x 3
85 x 3
95 x 3
105 x 3
105 x 3

age 36 bw 86
40 50 55 60 60 65 65 65

20x3
25x3
30x3
35x3
40x3
45x3
55x3

I could have done more weight I think, oh well! I will next time!

WOD
Bike 5 miles to gym
CFWU x 10 reps per exercise, one round
3 x 45
3 x 65
3 x 95
3 x 105 Bad form
3 x 95
3 x 65
3 x 45
Swam 800m
Bike 5 miles home

Feeling wrecked today after doing the pu jumper/thruster combo and only worked up to 60#.

65 x 3
75 x 3
85 x 3
95 x 3
105 x 3
115 x 3
125 x 3

95/115/115/135/135/155/155

completed on 7/2 after cindy. weights in kg.

3x20
3x22.5
3x25
3x27.5
3x30
3x32.5
3x35

bw 165#

95
115
135 (2 reps then dropped weight)
145
155
135

after that did 30 30lb dumbell manmakers in 4min and 21 sec.

45-65-95-95-95-105-115 (PR)

45
55
55
55
55
55
55

bw 191.8
age 28

65
85
105
125
135
145lbs (pr)

3 x 75
3 x 75
3 x 85
3 x 85
3 x 95
3 x 105
3 x 75

Overhead squat 3-3-3-3-3-3-3 reps

10x5# WU
3x15#
3x25#
3x25#
3x35#
3x35#
3x45#
3x55#

Did this first on July 1 using KB's, did again today using a proper bar:
65
85
95
115
125
125
All snatched to overhead. I think I could go heavier but my shoulders were quite tired from C&J's yesterday. Followed with 10 getups @ 35lb DB.

65
75
85
95
105
115
125

100
105
105
105
110
110
110
plus 5 more @ 110

... Could have gone heavier but my low back has been stiff and sore after a 5 day multi-state skatepark road trip.

45x3
65x3
95F
65x3
75x3
85x3
95x3
105F
85x2 F3
65x3

7*3 w/broomstick. HUGE improvement in form for both M&D. Try weight next time.

8:45-6 sprints on the lawn behind the Marriott; sidewalk to sidewalk.

65, 6x3 @ 95.

65/75/85/95/85/85/85/85/85x6

age 42
bw 164

cfwux3

3x75, 75, 85, 85, 95, 95, 95, 105, 105

catching up after a long break off for the 4th of july holiday. this was my second WOD. did the dirty dozen first and did not have a lot left in the tank afterwards.

95 x 3
100 x 3
105 x 3
110 x 3
115 x 3
125 x 3
150 x 3

although the weights were nothing to write home about i was very happy about some improvements in form. i have a horrible tendency to roll onto the balls of my feet during this movement. this time out i maintained good depth and really worked hard to think about lifting up my toes to center my weight properly on my feet and did not encounter the problem at all during the workout. little victories!

Did today's wod tomorrow with cindy

I see.
1/2 cindy 10 min: 13 round + 5 pull-ups
OHSQ: 3x 20 kg - 22,5 - 25 - 27,5 - 30 kg
first time without any shoulder problems!!

Hello everyone!

Only did six rounds was getting shaky on the last one and imagined this picture i saw of this guy who had his shoulder twisted backwards so decided to stop.

40x3
40x3
45x3
45x3
47.5x3
47.5x3

London Crossfitter!

bar
bar
5
10
15
20
25

BW = 167 lbs

45 -> 95 lbs