One word. "ouch"

looks like this will be more of a form workout and then something extra afterward.

A couple of times during the warm up, I've found my left hand going numb while doing the OHS (usually just use a 35# bar). Any ideas?

Great played catchup today with the back squats from yesterday and get to put in some "more squat time tomorrow it's a good thing I like "squats! get some and go again!!!!

Really putting it to the legs lately. Works for me! Thanks coach.

Very strange to check the workout of the day and see a picture of my old XO from FT. Bragg!!!

David #2,

Try and hold a broomstick wider than shoulder width and rotate from in front of you to in back of you. Maybe your shoulder flexibility is bad and it is cutting off circulation.

I hope that helps.

I have an oly bar and weights in my cramped home gym, but nothing to rack them on to do heavy back squats. My back squats are limited to the amount of weight I can get off the ground and onto my shoulders, which of course is not as much as I would like to squat with. Any suggestions for a sub like weighted lunges, or should I just increase reps and do back squats with what I can manage to get up there? Thanks to everyone for the motivation! Get some!

#7: You could try weighted pistols. Either wear a weight vest or hold a DB or KB in front of you.

#2 David & #6: Numbness has nothing to do with circulation. It is neurological, a conduction block, and it is worth getting checked out. If OHS does this to you every time you do them, you should sub out another movement until you find out what's going on.

Rip

What's with the squat overload? I've never done them this often in my life. Oh well, you're the boss Coach.

ugghh, I vowed to make up the back squat wod today, this oughta be fun.

Question- when i do these overheads, I frequently lose my balance and it is very hard to go down all the way with the right form. Am I doing to much weight or something else that i am not aware of? Please help!

Zac,
OHS take time to master, they are way more humbling than any other form of squat I know of. Excellent movement keep practicing. Use less weight until you are more stable. When I started doing these I was using 10-15% of my BS weight and not doing them well. Almost two years later I can do ~65% of my BS weight, and feel pretty strong. It has been suggested that you start doing OHS with a stick (no real weight). Search the site look for pictures of OHS performance.

Get some! Never done these before, so I look forward to getting them up there, even if Im not pushing much weight yet

Lucien and Rip: Thanks for the comments. I'll do a bit of extra shoulder stretching/work during the warm up and see how things go tomorrow.

Does anyone have any good stretches for increasing shoulder flexibility? I've noticed that that is the limiting factor in my OHS workouts - I can't get the weight to be balanced over my center of gravity since my arms need to bend behind the plane of my torso. I was thinking that it might have something to do with my chest flexibility? Or perhaps my traps' flexibility?

Any help would be appreciated - thanks in advance.

36 Kilos

probably been mentioned already and I missed it, but just saw the new bond film and the opening sequence (after the credits) has a fantastic sequence of Parkour. Jesse, your thoughts? Also, the movie was awesome!

Not pertinent to today's workout, but I would like to post this for all to see:

For the past year, I have been doing crossfit as much as I was able to while deployed to Iraq. Our gym was great for crossfit, as it had decent space and wasn't that busy. I have also been a huge advocate of the program since I started, recommending almost everyone I talked to about it. Since getting back, its been a little tougher due to lack of gym space, but good nonetheless.

However, of all the workouts, I've always scaled down the ring dip:regular dip ratio to 1:2 instead of 1:3, as I thought three was a little too much.
Today I got my rings in the mail and did my first ring dip workout. Man was that f$&@!*) hard! I loved it, but I submit my humble apologies for ever thinking that 1:3 was excessive. I was shaking like a leaf from the second one, and wore out quickly.

If ringtraining.com reads this, I'd appreciate some kickbacks (joking), but seriously, I want to recommend these things to anyone out there who hasn't used them before. Unreal.

Keep up the good work.
~NWH

Col A, USMC; Lt. Col S, USA, thanks for the photo, kind words, and support, but most importantly, thank you for your sacrifices and commitment.

Col A & Lt. Col S, my family is greatful and you and your families will remain in our prayers throughout the holidays. Thank you for what you do.

Coach, thank you--and to all who contribute to the CrossFit community!!

#19

Right on, I agree with you there. CrossFit is one thing that everyone should have in their kit bag for deployment. There is absolutely NO excuse for not getting in fighting shape while deployed if you employ what you learn at this site.

I had ordered some rings prior to deployment, and was hoping that they'd get to me before I SP'd. Unfortunately they didn't, and of course when I checked my email in Germany, they were delivered the day I left. Imagaine my elation when I walked into the gym here and saw a set of rings, 5 concept 2's, dynamax balls, and plyo boxes, not to mention bumper plates! Someone was looking out for me! Here's to hoping they keep looking out for me. Also, glad you made it home in one piece, and in time for the holidays. Take care!

truly OHS are the most humbling event in the history of fitness
first time doing this one so worked hard on form not that i could have gone much heavier.. really hard for me to get my butt on the ground without the heels starting to lift
bw 195 age 35
32 kg reps as rx'd
more more more core core core with medicine ball ... 3x 800m 3:12 Average

100x5x5 OH squats. Bwt 114.

5x5 65-65-75-85-85

Can someone lead me in the direction as to a good place to purchase fair priced rings that can be hung in a basement. Any help would be awesome.

COmment#27 Go to Power Ring Training on CF Home page. They have reasonably priced rigs that are great. Have fun!

95, 115, 135, 135, 135

Not bad for just getting back into it.

What can I do with 2 40lb. dumbbells?

bw 203

3m run

15 lbs.

used DBs, maxed out @ 80 # total

Eddie #16 -
Try lying on the floor, face down in the "superman" position, with a chair, couch, whatever, under your outstretched hands (actually forearms). Try to keep your arms relatively rigid and slowly stretch yourself down until you can lie flat with your chest and forehead on the floor, while your arms remain elevated on the chair or couch in front of you. Keep your hands palms down and a little more than shoulder-width apart. Hope this isn't as convoluted as it now appears to me!

#33 MikeT - Thanks, I'll try that. Hope people in the office don't look at me too weird. :)

did OHS squats yesterday 5x5

Did them again today anyways...2-3inches below parallel for each rep

95x5
105x5
115x6
125x6
135x5

Finished with tabata flutter kicks, too tough to count, but it hurt

Hi all,
Yesterday's Work
ALL WEIGHT IN KILOS
{DL 60x5, 110x3, 140x3, 160x2, (180x1x20; :50 interval; 16:40) and Body extensions (from knees)x10x5 sw/ DB curls (30#er's)x10x5}.
Bdw. 84...

David #2; I had the same problem the first couple of times doing overheads. As my stabilizers got stronger and I learned to ‘push up’ on the bar at all times it went away.

Toasted from boxing yesterday, and these are are a struggle for me, so kept it light and went all the way down!

5x5 bar only

Added some skipping: singles, doubles, runs, crossover, reverse singles, and running crossover- maybe 10 mins

95-95-95-95-then broke form
went down to 65 for 3 x 5
It has been awhile..

bw 190
age 29

45-65-85-105(BF)-115(BF)

Jeez, these things are brutal.

Overhead squat (5 reps)
empty 10-kg bar x 2 sets
10-kg bar + 5 kgs
10-kg bar + 10 kgs
empty Olympic bar

Back squat (3 reps)
40 kgs
50 kgs
60 kgs
70 kgs
80 kgs
90 kgs
70 kgs

quick question...had to do mondays workout of back squats yesterday. would it be counterproductive to do todays without a rest day in between???

Thanks in advance to any feedback

WHY...? Hams are killing me... must need to stretch

BW:155
First time doing these. Focused on form.
45/65/65/75/85

#43 Mike....Rochester New York?? I'm just across the way in Buffalo.

as RX'd, BW = 205

95x5
105x5
115x5
125x5
135x5

Finished it off w/ Cosgrove's Afterburn program on the treadmill, alternated jog/sprint at 7.7/10.7 at 1.0% incline. My hip flexors were loving that!

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX
45/45/45/45/55/65

XXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXXX

#42

if you mean over usage of muscle, no

if you mean you wanna be able to do all 3 on this work week, maybe

i did a 4 day work week last week, and it wasn't that bad

45/45/55/55/65

Today's my first day -- I teach cycle classes, do lots of cardio and hate weights (always have found it boring). One of my best friends swears by this site -- I think it's awesome, and I can completely get behind the philosophy (it looks like it will make wieghts fun and hard). I'm excited about the challenge --one question -- as a girl, I don't want to "bulk up" and understand the importance of weights -- any advice for first time out, and how much weight should I use on OHS??

as rxd
95x5x5

JPF-
Thanks for the help, but am I missing something? You guys seem to get more info some place...all I saw was Overhead Squat 5-5-5-5-5 reps -- where do you see "as rxd 95x5x5"??

JPF-
Sorry dude, I just figured it out...thanks for the help...

50X5, 70X5, 80X5, 90X5, 100X5
could have gone heavier but the biggest problem is getting the weight overhead in a wide grip. My max snacth is only 115 if I remember correctly so going any heavier on these is difficult. Maybe I just have to work on my snatch form so I can do more ; )

AST,

You may start to look muscled, depending on how much body fat you decide to keep,shed but you won't bulk up.

5*5
20/30/30/20/40 (or somthing like that).
Workd on form, which has impoved a lot.
M-force: Thank's for the tips and spot.

MCC-
rgr that...I'm all right with muscle tone and definition, I just don't want to look like China from WWF...I'm super excited though -- looking forward to the challenge...Thanks for the help!

bw 165

115 x 5 x 5

I really need to work on my form. First time trying this, and balance was a factor (as well as keeping knees in).

65/85/65/70/75

5x5 (OHSQ 50-70# by 5#, pullups and dips)
2x75# OHSQ PR - setups via power snatch

This is my new record for sets of 5 pullups also.
Yesterday also added 4x25 squats.

Comment #50:

AST-
There's no way you'll look like a guy or one of the grotesque muscle and vein girls from a bodybuilding contest.

I've been at XFit for 3 months and went from a size 4 to size 2, gained 3 lbs., and look really defined but not in the least bit manly.

You will LOVE the way you will look. Get some!

As for you OHS... you'll be amazed at how much you CAN'T lift on the first try. Just concentrate on form and not tipping over!

Finally I'm back in training!. Been out 15 days due to a very bad flu. Went bouldering y-day to wake up, and needless to say I'm easing back into CF. Did:

20kg x5
40kg x5
40kg x5
30kg x5
30kg x5

Felt very good.
BW 66kg

Thanks Coach. I like OHS.

Tried this with a bar at the gym, bar only. Hahahahahahahahahahahahaha, I felt like the bar was laughing at me. I ended up doing about 250 medecine ball throws, 35 pullups, and a Farmer's Lap around the gym with 22.5lb DB in each hand.
I did the WOD as rx'ed with my rifle here at home.

well, that sucked. I was going to do Linda today, but no time.

modified CFWU, then
135x5, 135x5, BWTx4 (tried for 5 and had to bail out)

only 12 more reps to add before that magical bwtx15! ;-)
heh

Tried this with a bar at the gym, bar only. Hahahahahahahahahahahahaha, I felt like the bar was laughing at me. I ended up doing about 250 medecine ball throws, 35 pullups, and a Farmer's Lap around the gym with 22.5lb DB in each hand.
I did the WOD as rx'ed with my rifle here at home.

nb. I tried the KB windmills and so did my wife. Greg Everett's suggested Oly complex (snatch, Sotts press, OHSQ, windmill) is a good one -- see http://www.kettlebellathletics.com/KettlebellTrainingVideos.html for some video of the windmill.

Good warmup for OHSQ and ham/shoulder flexibility in general.

Tim T,

what your body weight?

Still working on these,
20,20,20,30,30 Kg.

OHS 5*75/95/85/85/85

Age: 41
BW: 164

45x5
75x5
95x5
105x5
115x5

some form breaks with 115. I can't get over how stinking tough these things are to do well...

AGE:27
BW:165
WU: worked on shoulder stretches, dips, knees to elbows, scissors
5x5
balance issues so mainly worked on form
did the bar on all

CFWUX2

OHS warmup 5X oly bar, 5x95#

115/135/155/175/185(f)/175

bw 185#

I'm going low, about 2-3 inches below parallel, only last set wasn't as low as I wanted, grip was sliding out and finally felt the weight moving forward as I was dropping and I could feel the stabilization in my shoulders kick in. Shoulder fatigue. I don't really get this except for the full body stabilization inherent.

Hello everyone! I am new to crossfit and trying to get my athleticism back!

Still working on the form and flexibility for overhead squats. I ended up doing 10 sets of five, working up to 20lbs. I am going as low as possible (butt to heels) but can tell that too many years of squating above parallel has killed my flexibility.

after did some rowing and situps, then worked on some somersaults.

Great day!

5x75x2
5x85
5x95
(4x100)
5x100

as rx'd 185

BW 176

135/155/155/155/135

Pretty weak at these.

55x5
60x5
65x5
70x5
75x5

Overhead Squats
95*5
135*5
145*4 ~ lost focus, pitched forward in squat cage, clang!!!
145*5
135*5
135*5

CFWU X 3
1000 meter row

OHS
45/50/50/50/45

45 X 5 X 5

Worked on form; these continue to be difficult for me, but getting better.

BW: 180
65, 85, 105, 115, 125

45, 55, 65, 75, 95

BW: 70kg

15,20,25,27.5,30 (fail), 30 kg

Lost balance forward once. Feel that I can do more reps but cannot stabilize heavier weights.

Dan:
OH Squat x5
185
Back Squat x 3
315

Evan:
OH Squat x 5
145
Back quat x 3
275

Reading all of these posts - this should be interesting - I've been working hard with these during the warm ups with a broomstick - I was planning going bar only today to try it - but that might even prove too much looking at some of these posts! Maybe it'll just be dumbells - should make for an interesting post later!

CFWU
45# bar only Clean practice 5 or 10 minutes

45# bar only x10
95#x5
105#x5
115#x5
115#x5
125#x2
thought, this is no problem, I got it
CLANG!
125#x3 to finish

125x5
135x5
145x5
155x5
155x5

175x1 (PR by 10#)
185x1 (PR by 20#)
200x1 (Fail, leaned fwd coming out of the hole)
200x1 (Fail, nearly had it, leaned fwd in the last 4" of the extension)

Closing in on the bodyweight OHS after two and a half years !!!

bw 175 45/65/75/75/85. Probably could have done 10# more, but am still shaky on form. I am loving Crossfit already!

Didn't get to do Monday's on Monday so:

BW=215

Back Squat= 135x3, 145x3, 155x3, 155x3, 165x3, 165x3, 165x3

Today's:

OHS= 5x5 with 45lb bar.

Back at the home gym
N (BW 113): 45,55,65,70,75 (1 rep PR is 85)
J (BW 162): 95,105,115,125,135, 145 x 2 (1 rep PR is 175)

55 - 60 - 65 - 70 - 75-failed
getting better my max 1Xrep in Sept was 65.

Couple things:

1) Recently I have been getting really hard twitches as I am falling asleep/ am half asleep. They scare the crap out of my girlfriend. Anybody know what this is from?
2) Similiarly, I have been getting weird twitches/shakes right after workouts. Sometimes they last for a couple hours. Is this a vitamin deficiency or something?
3) Today- 35 mile ride out to Manyunk, WOD as rx (PR finally put up BW 175) plus core work, going to swim an easy 1500 tonight. Get some.

95x5
105(fail, 3 reps)
105x5
110(fail, 2 reps)
100 (fail)
100 (fail, 3 reps)
Kind of a frustrating workout, but that's overhead squats for you.

BW = 165#

As Rx'd
5 X 95#
5 X 135#
5 X 155#
5 X 165#
5 X 175#

90x5
110x5
130x5
150x5
155x5

33lbsx5
43lbsx5
53lbsx5
63lbsx5
68lbsx5

114,119,129,133,138 and I stopped there as my left wrist was barkin'. Form shakey but I got 'er duuune!

Good to be back on schedule after the debacle that was my last 3 WOD's.

133 x 5 x 5
snatch into 1st rep each time
big PR for me, always stuck at 129 for 1RM b/c could not snatch it, happy times!

I've been cross fitting for about 3 weeks. The 2 weeks before T'giving and this week. Did Monday's WOD, then made up 'Linda' yesterday.

Just got done with my WOD today, and am in some SERIOUS pain:
CFWU (replaced lunges with OHS)

5X5X95#- form terrible on first and last sets.

Took it easy today because I just had the stupid flu... and this is the first day I had energy to do anything.

5 x 17lbs
5 x 27lbs
5 x 32lbs
5 x 47lbs
5 x 52lbs

Comment #30

"What can I do with 2 40lb. dumbbells?"

Here's some ideas:
1) Time yourself on doing 100 dumbbell thrusters (this will take longer than you think it will)
2) Do a single-armed one-hand overhead lunge-walk for 100 ft. Switch arms and come back. Lockout your arm overhead and squeeze your shoulder to your ear.
3) Do one-armed overhead squats. These take a ton of flexibility and work your stabilizers like you would not believe.

105, 115, 125, 135, 140
all rock bottom
bwt 155

Is it possible to have your hands too far apart in the snatch and the overhead squat? Mine feel best when all the way out as far as they can go.

Seems the numbness was caused by the bar I was using for warm ups (one of those thin, pre-weighted things). Once I switched to the normal bar, everything was good.

did 7x5, 6 at 95lbs, last one at 115. didn't want to push too much weight, still working on form. turns out numbness in hand being caused by small bars in weight room. Did CFWU before and skipping/push up cct after

lil pipe BW: 165 (the master weight)
95/115/125/135/145
first three pretty much down all the way; 135 and 45 were just hitting parallel (maybe little higher on a couple)

Comment #30

adding to what Mike said, one of the workouts includes sets of 5 reps without setting the DBs down,... something like ... DL, SC, FS, PP.

I remember it was a great one for those hotel fitness room workouts on the road.

-K

Got up to 135x3, a PR by far, last time was 125x1. Very happy with this.

Is there anyone in the chicago area that knows of a gym that has all of the equipment someone would need to do all things crossfit? I have an apt. and no garage of my own, and the current gym I am a part of, well, it sucks bigtime. Any help would be appreciated. I'd love to do muscle-ups, rope climbs and kettlebell swings someday.

matty b

65 x 5
75 x 5
85 x 5
95 x 5
105 x 5

27yom, 5'11", 177lbs

95
105
115
125
135

Everything was butt to ankles. The 135 felt really solid until a little shake on the 5th rep. That's the most I've done, but I should be ready to move up next time.

M/190/34
65,75,75,80,80

26yo 200lbs

CFWUx3 and stretching

65/95/115/125/135

then did the back squat wod

bw=204
5x5 95#

28 y/o 170 lb 5’10” approx 12% bf
CFWU x 3

Overhead Squats
45lbs 5-5-3,2-5-5
3 minutes rest per set. Squats a2a.

Form is getting better, doing the broomstick front to back shoulder stretch for the last couple of weeks has really improved my shoulder flexibility. I am starting to be able to get the bar back far enough to balance normally during the bottom of the squat.

WU
run to gym and stretch
OHS w/oly bar x 10
WOD
all 5x
65#/75#/85#/95#/105#
Last set started coming up on toes a little

cfwux3rds 15 reps of ohs,pushups,dips,ghd situps 15 sec handstand hold and 8 dhpu's 9 kipped pu's and 10 jumping pu's

ohs 5x5
65 85 105 125 145 (4 full reps lost balance on the way up of 5th)
last time of 10 sets of 1 the pr was 155 so happy with this. Definitely have to keep working form.

BW 70kg
1min Rest
40kg 5
50kg 5
55kg 5
57.5kg 5
60kg 5
Good depth.

BW 135

Missed the 5x5 Squats so I did those first. Touched a bench on each effort to ensure just below parallel depth.

135 x5
185 x5
205 x5
225 x5
235 x3 PR for below parallel squat
235 x2

OHS

70 x5
95 x5
105 x5
115 x5
125 x2 PR getting near BW
125 x3

tech work today
5 - 45lbs
5 - 45lbs
5 - 55lbs
5 - 60lbs
1 - 65lbs (wrists gave out)

finished with power snatch tech work with bar alone then 5 minutes of rowing level 8 for 92 cal
and double under practice

PainStorm XX test run..nasty!

score 735 reps

as Rx'd:

OHS 5-5-5-5-5

95-115-135-155-185

Then, 2-2-2 Front Squats:

185-225-245

5x5 65,65,95,105,105(pr)

barx25
135x15
185x10
205x5
210x5
205x5
205x5 shoulders smoked. These still kill my wrists and shoulders leaving my legs feeling pretty good (although slightly sore from BS yesterday).

My warmup to workouts at the gym has included OHS 135 for 3 sets of 15 reps. BW 188 today, a little too much holiday

40x5x5 right arm only. Left arm strained.

I've learned the hard way that I need to warm-up with this stuff.

I've substituted air squats for my morning push-ups which is a nice change-up.

Doing Krav with a sling. Nice.

25y/5'11''/160/ weak as poo!
I want my broomstick back! cfwu subbing pull ups for arm hangs 2x15 seconds each set to strengthen my grip. only 1 set last round, explained below. Dips at 60 assist.

OHS - tried the bar - definetly a no go 5-5-5-5-5 oh get ready....at 7lb dumbells first 3 sets, and 8 lbs dumbells the second. oh quiver with the power! My elbows kept bending as my knees did - would have been nice to have a bar for my elbows to push against -but can't have that till I can handle the weight! BUT - I got my first 'trophy' - blister ripped during arm hangs in warm up - first blood!

45-55-60-65-70
all the way down

Dowel work up to 20#'s. Oly bar for humiliation purposes only.

Matty B. We use a great gym about 40 miles west of Chicago off I-88. Email me if you want more info.

bw 160 age 17!!!

65/85/105/115(x3):did a set of 5 of 85# for form

WU-10 min jump rope

First time doing overhead squats. Not really use to the movement, but gave it a shot anyway.

45x5
65x5
75x5
85x5
85x5

I felt I got more comfortable with the weight as I progressed. Probably could've went heavier

5x5 45x95x95x125x135(had to FS the last 4)

bw 165#

95
115
135
155
165

CFWUx3

BW 126

65-75-85-75-75

Form not great on 85, so I dropped down again. My 1RM is 100 I think, though I didn't test it today. I did get a 1.5xBW DL though, and my BW +1/3 pullup for the intermediate standards I'm working on!

N- CFWU x 2
worked on form 45 x 5 x 5

L- CFWU x 2
worked on form too 45 x 5 x 5

I'm taking a few days off.

Kate

47 YOM; BW 200 #
As Rx'd:
85/85/95/105/115

Bwt 110
45
55
55
65
65
Wanted to try 75 last 5, but almost lost my balance during 4th round. Was too nervous without a spotter. Shaky as I was during 5th round don't think I could have done more.

BW 150#

105, 110, 115, 120, 125

CF at work before vball tonight.

clean and jerk with 45lbs dumbells for time,

13:45

Whoops, forgot to put reps

45lbs db C&J x 50 reps

13:45

45/65/75/85/95. All good form.

#93

I get odd twitches sometimes as I fall asleep. It is usually me "replaying" motor paterns of exercises I believe.

95/105/115/115/125

Bodyweight 175lbs.

Overhead squat:
85x5/95x5/105x5/115x5/125x3(fail)

CFWUx3
95
105
115
125
135

ab work + 20 min. cardio

kettle bell warmup

> 95x5
95x4
95x3
> 65x5
> 75x4
> 65x5
> 65x5

then did two sets of 8kg pistol squats, 5 reps each leg followed by box jumps

OHS
45,65,95,115,125
bench 5x5
215,225,235,245,255(fail 4 & 5)
back still smoked from Linda
Lauren C - foam rolled today, it was amazing

Warm-up x 15

45,65,75,75,45,45,65x5 plus a few 135 back squats

Ringwork

IOCT - real slow just for practice, 1st time in a year. Pretty smoked though

#7
try making two stacks out of cinder blocks, about 5 or 6 blocks high just outside normal squat grip, for a squat rack. It's cheap and sufficient for a home gym. you can easily manipulate the blocks so the oly bar doesn't unwantingly roll off. I built my own squat rack with a $60 mitre saw and some 2x8's from the lumber yard. Hell of a lot cheaper than a $600 rack from Ironmind. If anyone has any ideas on building a C-2 let me know

43 y/o, bw of 79kg
10 x bar
5 x 40kg
5 x 45
5 x 50
5 x 55
5 x 60

45,47.5,50,52.5,55 x 5
56.25 (f)
started with 20 lb bar and worked up
previous 1RM for ohs was 45 lbs

44, 5'11", 202lbs
45x5,55x5(PB),65x5(PB),75x5(PB),95x5(PB)
HUGE improvement overall due to ohs in warmups and i expect to see a large % increase again the next time we do this. a little shaky in the arms and shoulders while locked out and bottomed out, but i plan to start using the 45lb bar instead of a stick during warmups from now on. definitely could have done more but some guy was asking for bar to do his deadlifts and sat 10 feet behind me to make sure i knew he was waiting during my last 2 sets.

CFWU

OH Squats:

1: 1 rep 45 lb. bar; 10 reps curl bar
2: 1 rep 45 lb. bar; 10 reps curl bar; 5 reps broomstick handle
3: 5 reps 45 lb. bar; 5 reps curl bar; 5 reps broomstick handle
Now barefoot for rest of session.
4: 0 reps 45 lb. bar; 14 reps to failure curl bar; 10 broomstick handle
5: 0 reps 45 lb. bar; 15 curl bar to failure; 21 broomstick handle

Worried about form. Left leg tight for getting low when trying barefoot 45 lb. bar. Left shoulder needs much stretching, definitely a weak point along with my left leg. Left side generally is tighter than my right, I guess partially because I am right-handed mostly.

WOD asrxd did 5x45 today had some racquet ball to get in as well.

95x5,105x5,115x5,125x4 dropped the weight my arms started going forward, got some strange looks when 125 pound of iron hit the floor, luckily I work at the gym, can't exactly get kicked out. 125x5. Can't wait to meet Barbara!

Shoulder can't take OHS, so Front Squats:
5x95/105/115/110/95

double kb dead stop clean & press: 18s x 14, 26s x14, 35s x 8

kb floor presses: 35s x 8, 10; 44s x 8; 53s x 3, 5, 4

just got on the CF scene a few days ago through some MMA buddies. Awesome stuff. First time OHS: bar, 65, 75, 65, 70, 70.
Age: 27
BW: 134

90, 110, 120, 125, 135
followed by 10 muscle ups
4 rope climbs
30 suspened crunches

135x5x5
worked on form today, coming back from some extra rest (I needed it)

Good warm-up with bar x 3 sets working on form
1 x 65 @ 5 rep
4 x 95 @ 5 rep (practiced snatch on first rep)
1 x 115 @ 2 rep (tried snatch on first rep but failed)
1 x 135 @ 1 rep (pr)

First day back after surgery. Two weeks off is too long. To top that got some kind of stomach bug.

After two weeks off my left shoulder decided to not cooperate today, so I stayed light

45/65/75/85/95

bw: 186

As rx'd: 95, 100, 105, 110(x4), 110

No upper body stuff today. Did slighlty modified version of CFSC "Birthday":
26 lunges
26 squats
26 lunges
26 sit-ups

4 rounds + 1 tumble down flight of stairs after...

bw-195.5

wu

10x ringdips,pullups,backsquats with dowel, overhead squats with dowel, 45# overhead squats, 65# shoulder presses
1x burgener wu exercises

wod

5x65
5x75
5x85(little step forward on 4th rep)
5x85(felt ugly but got it done)
5x75

I guess I'm getting better at these. Looked back at previous overhead squat days and found 85# is the most I've ever lifted overhead squats. The good news is the 1st time I did it was for 1 rep, the 2nd time was on a 3 rep set and today was for 5 reps. Same top weight, but more times getting it up is good.

MC

Overhead Squat:

77 x 5
97 x 5
107 x 5
117 x 4
127 x 3

5 x 95

all 5 rounds at 95 lbs

95 x 5
115 x 5
135 x 5
155 x 5
165 (bw) x 4

Skipped todays.

Made up one yesterday and legs really sore as well as back. Looking forward to tomorrows.

as rx'd - 40kg
-not going heavier because have a 17.5 mile run sat.
-right wrist hurt (next time using women's bar).

~~~~~~~~~~
First time doing OHS. Focused on form.

Could only get a 15 pound ball to hold overhead.

5-5-10-10-15
Felt stronger and better each set. On last set muscles didn't even fatigue.

Warm up getting much easier to complete 2 sets of.
~~~~~~~~~~~~~~~~~

11/29/06 7:00pm

Brent
30,40,61x,61,66kg
Shane
30,40,61,66,71kg

45/65/75/65/65

Bwt: 200#

2nd CF workout today EVER
1st CF workout in Gym

OHS 65/75/75/75/75

2x12 placte crunches for abs finished with 2x30 hello dollys.

OHS generated quite a few "What the @#&%$^*! is he doing?" looks. Painful, weird movement, but I can tell it works. Look forward to getting the movement down and getting the weight up once my form comes around.

M/44/250

as my aunt would say, "pitiful, pitiful, pitiful".
45x5x2, 95x5, 115x5, 135x5, 155x5 185 x 1/2...too scared to try...i suck, then 45x35

BP's just so i could feel good about myself.

My 4th Crossfit Workout.

Never been able to do OHS. Due to shoulder injury in high school and tight psoas. However, since I am comitted to Crossfit I gave them a go after a 20 minute interval run on my treadmill.

45x5x5 50x5 55x5 60x5

bar WU
65x5
95x5
115x5
115x5
115x5

115 X 5
125 X 5
135 X 5
145 X 5 last power snatch
155 X 5 power clean to split jerk to snatch grip

fairly tentive today because I had to do it at the firehall using metal weights

95,115,135,155,160
All sets from floor, hang cleaned with snatch grip.
Full ROM on squats.
Need to get a cage before I can really push it.

Still pretty sore from the last bout of back squats.
CFWU 2x10 reps, -back extensions, subbed bar for ring dips x6 (working toward that elusive MU.)
45-45-55-65-65
It hurt.

CFWU
125/125/135/135/145/145/145
I don't know about the rest of you but this isn't a leg exercise for me.

Paul: 45/65/75/95/105

Jen: 33/45/53/53/53

BWT 174

Did this after doing Sunday's pullup workout.

First time doing these. Boy, do I suck at OHS. Can't seem to do this lift in a way that doesn't make my back feel like I'm asking it to flex in an impossible way. I did 5X45, then 4 rounds of 5X55. Tried a 65, but could not get comfortable with that at all. To even do the 55s, I pointed my toes out to 45 degrees. Seemed to help to not 100% lock out the weight, but I assume that's a cheat. Next time experiment with narrower and wider grips.

45 45 45 45 45

never done these before...correct form is hard...need to practice staying on my heels

Bw 193

45
55
65
75
85
95

Still working on form and flexibility, so I used a dowel and a bench to measure depth and tried to go deeper each set.
16"/14"/12" (iffy form)/12"/10"

110x5
115x5
120x5
125x5
130x5
135x5

just started cf.
CFWUx3 then WOD as with 20# dumbells on each hand. is this an ok substitute if i don't have bar and weights?

great site... thanks!

45-55-65-85-105
jumping squats with bar's weight -x5

did a snatch with 105

see you next time

as RX'd
wu w/ bar w/out collars
wu w/bar
50#
55#
65#
95#
95#
95#

ohs
133x5
180x5
220x5
220x5
220x5

Row 6k 21:46

these things kill my shoulders

115x5
the next four sets at 135x5

95-105-115-125-125

Age 50/BW 240#
55/65/75/85/95 and 5 x 5 @45# going as deep as I could. Then hit Back squats workout 7 x 5 @225#.

as rx with bar only - 45 lbs – first time with OHS

5 X bar (45lbs)
5 X 5 X 65 lbs

resisted temptation to satify my ego by piling on more weight as I focused on form; felt it mostly in my shoulders and upper back (stabilizers); after getting used to squatting all the way down I didn't feel it all in the legs with such light weight

cfwu x 3
ohs

45x5,65x5,85x5,95x5(failed once on last rep),85x5

seems so easy, yet so hard. Kinda like golf!

95-115-135-145-155-155

bw: 199 age: 36 warm up: 15:00 of jump rope.

45x5
45x5
45x5
55x5
55x5

bw: 175

OHS: 95-115-135-145-155

30 fixed bar MU's: 8:45

60, bwt 280. Tried to log in last night, but ISP went down. Back after two month layoff--this is gonna be good! After cwu, tried to go 175, but form sucked. Even lighter, slight bend in arms and lost balance slightly twice. All squats below parallel. OHS continue to be a challenge--thanks, Coach! It keeps me young.
60/65/65/65/65

Finished up with 15 minutes on a stationary bike,level 3

CFWU x2

75x5
75x5
75x5
75x5
75x5

Overhead Squats:

95 x 5
115 x 5
120 x 5
125 x 5
135 x 2 / 115 x 3

I just plain suck at OHS's. Oh well, did 5x8 with the oly bar only, then did 3 sets of 5 at 225 of back squats, followed by lots of stretching.

50yrs, 178, 69
500m C2 WU @ 2:15
10x95# snatch
5x135# OHS
400m 1:45
5x135# OHS wobbly
400m 1:51
5x115# OHS
400m 1:43
5x115# OHS
400m 1:43
5x115# OHS
400m 1:41
10x135 C&J
10 DH pullups

Hey-

OHS bar-65-95

BS 235 x5x5

I feel terrible doing OHS. None of the things I've done so far to help improve on shoulders or hips have worked so far. Need more focus.

My OHS weight is only 20% of my BS. Yuck.

-K

#93

Check out:
http://en.wikipedia.org/wiki/Restless_leg_syndrome
http://en.wikipedia.org/wiki/Nocturnal_myoclonus

as rx'ed, 40kg

Jump Rope 3 x 50 singles
CFWU: 3 rounds x 6 reps

Overhead Squat:
2 x 45 x 5
75 x 5
95 x 5
115 x 5
135 x 5
155 x 5
95 x 5

Mobility and stretch

20kg
50kg
50kg
55kg
60kg

warm up
1.4 mile run
CFWU
WOD - OHS
45 x 10
95 x 5
115 x 3 (failed on 4th)
95 x 5
105 x 5
115 x 5
115 x 5
Focused on deep squat with solid mid line stabilization

Cool down
deadlift/clean form work
1.4 mile run

How far apart should my feet be?
The picture of the guy on the site today has them very wide.

55/65/75/85/95

Felt better but wrists still had issues on last set.

183.5 bwt @ 6-2 30 yo

I am starting to see slight improvements in my weight cap on the OH!

45
50
55
60
65 x3

Worked on form, these things are humbling!
5X5 18 lb bar

BW: 190
5 sets complete (85,105,115,125,135)

45/95/105/115/125

First time ever attempting these.

45x8
45x8
65x5
75x5 Form starting to suffer decided to drop down next set
65x1 (shoulders didn't feel right; painful - gotta work on flexibility)
45x10

2 sets of 30 air squats.

145lbs/29yoa

CFWU x 3

As Rx'd

NFirst time doing these, so wasn't sure what i could do.

65x5
85x5
95x5
105x5
115x5 (couldn't keep the bar overhead)
105x5

Legs felt fine (minus the DOMS from back squats), just couldn't hold the 115 up.

5x 20K
5x 25K
5x 30K
5x 35K
5x 40K (PR)

A day late but better late than never.

RE: #217

Sorry, 115 should've been a failure, not x5

65/75/85/95/95

45x10 WU
95x5
105x5
115x5
125x5
135x3 (f)
145x1
must.get.bodyweight.

1000m row, cooldown

CFWUx3
5x45 warmup
85-85-85-85-85
Form seemed okay, but this is still too hard to keep my arms locked. Someday I'll have to go to a cert seminar and figure out how this is really done.

65
75
85
85
65

weak spot was wrists

CFWU x2

BW:230
Age: 31

135x5/155x5/175x5/190x5/205x5. All touching the Truth to ensure below parallel.

First time poster here....

WOD as prescribed
BW: 200
Age: 24

60 kg
60 kg
65 kg
65 kg
70 kg

Haven't done those in a few months; felt somewhat easy, so I'll go up the next time. Looking forward to getting my weaknesses exposed by WOD's in the future!

Found these to be very diffult. Focused on my form. Only the ones with just the 45lb bar could I perform with good form. Injured L foot somehow yesterday.

95 115 135 145 135

cfwu x 2 w/10 burpees -ring dips
600m run,21 reps-225 dl,hspu,ring dips, pshups
600m run,15 reps-225 dl,hspu,ring dips, pshups
600m run, 9 reps-225 dl,hspu,ring dips, pshups
39:29 been all over the wod map. crazy schedule

5 x 65#
5 x 85#
5 x 85#
5 x 85#
5 x 95#

65x5
65x5
75x5
75x5
85x5
should have gone a little heavier the last set was good but I could have been heavier

max'd out @ 130 with good form (85, 100, 115...)
-- power snatch up to 130 then cleaned.
tried 140: 2 not deep, 1 ok, 1 deep then fell out...went back for 2 more decent ones

Back down to 130, 115, then 100

Then 15 x 100# thrusters, 15 pull-ups and 9 more thrusters

Legs are done.

My buddy doesn't feel confident with the weight lifting yet so we did our own program.

3 x (500m run + 20x20# wallball + 20 1.5 pood sumo high pull + 20 1.5 pood swings + 20 20# dball slams + 5 Lpu's)
21min flat.

Then, by me old lonesome did 5x5 OHS as rx'd
50, 50, 70, 90, 100. Still trying to improve form. Feeling good. Went back to cube and spend rest of day drooling in front of computer screen.

45x5
55x5
65x5x3

zac-85, 85, 95, 95, 105
mae-will make up

85 95 105 115 125

45
65
95
115 (fail on 4th rep)
95

75
95
115
135
145
pr 145
On the way home- in BALAD- AT

Went lighter; worked form. 95/95/115/135x4!/75/95

wu: 2 x cfwu + 10 pushups, 1 mile run on treadmill
wod: 45, 65, 95, 110 (accidentally put different plates on each side, failed at 3 then finished the set w/95), 95
finished with bench press, 5 x (135, 145, 155, 165) and waiter's walks two trips up/back gym floor w/2x20lb dbs, 30s, 40s, and 1 trip w/50s

M 34 BW 165

105 x 5
125 x 5
135 x 5
145 x 4 (heavy)
145 x 5

Again, took a little time to adjust to form. I could have done more weight, but it took some adjusting to putting 145 lbs over my head and squatting.

finished with 5 L pullups
4 L pullups

Felt like Alien was about to explode from my mid section.

bw 148#
65,85,95,105,115
another OHS humbler!

Hi -
Can someone out there with training authority tell me why the crossfit system have no respect for the wellknown principle of resting a muscle at least 48 hrs after training it hard?

45
65
85
105
125

#242TT

We train the whole system, not "a muscle" life has no regard for whether you used a muscle 48 hours ago or 48 seconds ago. We train to match the demands of life, not for maximum hypertrophy. It ain't weightlifting pal, it's commitment we are practicing!

BW 57kg

20,25,30,32.5,35kg

1 95
2 95
3 95
4 95
5 95

really need to work on flexibility for these.

1 45
2 65
3 95
4 115
5 115

BW 185#

5 * 5 * 95

Very focused on form. Held last rep of each set for a 5-count at the bottom.

BW 160
as Rx'd
95-115-115-115-115

Catching up on 12/2

55/75/95/75/75

Left shoulder continues to be weak link.

Thanks Maximus,...whoever you are! :)

bw: 195.5 age: 39
WU pullups, dips, l-pullups, legraises (mostly 10s) x 3
OHSQ: 45x10, 95x5, 115x5, 135x5, 135x5, 135x5, 95x10, 95x10, snatches 95x5, 95x5

Practiced HSPushups x10 can do one ok :) and
50 double-unders

CFWU x 2
75, 45, 55, 65, 85 x 2 F, F, 65

Man, I stink at these.

BW=204.5, 46 y.o., 72"

75#-95#-111#-116#-136 PR!

BW=204.5, 46 y.o., 72"

75#-95#-111#-116#-136 PR!

75
85
85
90
90

95
105 x 3f
95
95
85
85

55, 65, 75, 85, 95

45,65,75,80,85 bw 185

BW = 166 lbs

45lbs -> 95lbs (new pr)

went light- jumped heavy rope in between sets
did 5 sets of 5 ohs drills
45-65-95-105-105-105

65
75
80 fx2
75x9 rounds
80x 4 reps

Overhead Squat 5-5-5-5-5 reps

In Kilos:

5 x 30 (couldn't go lower)
5 x 25
5 x 25
5 x 30
5 x 30

Hello everyone!

Weight in KG:

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

London Crossfitter!

did this on 12/5 at the hotel
only had DBs
5/10
5/15
5/20
5/25
5/30
5/30
5/20

20# DB Thrusters 10,10,10

Thanks!

65#x5
85#x5
85#x5
95#x5
95#x5

65Xx5
Balance on these definitly getting better.
Got lots of stares and 2 guys stopped what they were doing and asked about them.

BW 205

95
115
135
155
165