April 22, 2007
Overhead squat 3-3-3-3-3-3-3 reps
Post loads to comments.
John Hackleman, Spinning Back Kick - video [wmv] [mov]
Posted by lauren at April 22, 2007 8:24 PM
Rargh, I'm terrible at OH Squats
Enjoyed the video, especially Coach Hackelman's thoughts on set-up and opportunity with the spinning back kick. It may be that he trained/teaches a different style than what I trained several lifetimes ago, but I can't help but notice that Coach Hackelman never regains sight of his target once he initiates the kick; his eyes are 180 degrees from the target at the time of impact. I remember being admonished to get my nose around so that I could sight the target over my leading shoulder, not unlike a pitcher picking up the catcher's glove just prior to release no matter what else may have happened in the wind-up. Does this perhaps represent the trade-off between a faster kick and a more accurate kick?
Regardless, his thoughts on set-up, purpose, and opportunity are blindingly clear. Thanks for another great addition to the video library.
Planning on OHS followed by an attempt at the Row/HPSnatch "as Rx'd" tomorrow. Basement filled with teenagers so it's a late night for Bingo!
Should my back squat and overhead squat weight be the same? If not what ratio should I use?
Bingo, good point on the eyes. I've been teaching olympic style Taekwondo and back kick is one of my favorite techniques, because of its speed and power when you get it down. When I teach it to someone who is unfamiliar with the technique I always have them look where they are going. They have to get their eyes around to the target. After tons of practice and feeling very comfortable with the technique then you can start training with trusting your technique. With enough practice you know exactly where your kick is going without having to see it. Its just different skill levels of the technique. By not looking it does make it slightly faster. And also there would be different styles of this technique, if you are going to do an offensive kick or defensive counter kick. You have to put that into account as well.
Can't wait for the OHS tomarrow.
Looks like fun. I have some shoulder pain from yesterday's tournament, so I'm taking today off. But I might do this WOD tomorrow instead of a metcon.
#3 - your overhead squat will be less then your back squat. Think of the snatch and now you'd be doing a squat with that amount of weight. Or a behind the back push press now squatting it with it over your head. It is substantially harder to hold the weigh up over your head and squat (fries your core neurologically). Plus this is much harder to hold form with then a back squat.
I'd start with a weight below your push press and work from their, focus on form as you get 3 reps per set, not just one.
So would there be any extra OHS warmup done here? Or would the broomstick OHS done in the armup be sufficient (or empty bar whatever in warmup...)
Anyone else's knees snap, crackle and pop when doing OH squats (even with a broomstick)?
My right one does, and I'm wondering if it will get better (knee joint gets stronger)or worse (whatever is cracking gets more aggravated) by doing OH squats. They crack a bit when doing plyometric or back sqauts, but it's much more pronounced with OH's for some reason.
Anyone else have this problem?
hmm i was just practicing OHS this morning for the rest day :)
I disagree that he says you won't get taken down as a counter. Especially the way he was showing the kick, he was ending with his back to the opponent. I think this is a strong and effective kick if done correctly at the right moment but most linear kicks can be dangerous. The person being kicked can avoid and attack from an unsuspecting angle or move in and take you down before the full rotation.
ended at 205,
tried 225 twice, but failed. I'll get it next time.
Video is great...it shows the power in John's momentum.
Tried 225 twice but failed.
Ended at 205...I'll get 225 next time.
Great video that shows John's power in the kick.
#8 the noise produced by your knees is very common and many active people are freaked out by it. However, in most occasions it is completely harmless. The cracking, popping or grinding sound is just your kneecap (or patella) scraping over the soft tissue in the pattellar groove.
The fact that the sound is worse while doing OHS is just a matter of kneealignment. Because you have a slightly different posture compared to doing backsquats, your knees will naturally have to be bend a slightly different in order to keep balance.
We all have cracking wrists, ankles and knees from time to time and as long as there's no pain, swelling or instabillity involved there is nothing to worry about.
CFWU (12), WOD as rx'd, 65lb-85lb-85lb-85lb-85lb-95lb (F#3), 85lb...happy with improvement on this, couldnt get the broomstick to correct position until about a month ago....shoulder flex coming along....handstand practice to finish...
cfwu - ohs
Weights cleaned, push press/jerked from ground, all squats below parallel
Looked easier on paper....
I have been doing crossfit for only two weeks now but can never seem to keep alignment during the OHS, even with the broomstick while doing the CFWU. I read the posts to see if anyone else has this problem, and a few days ago someone mentioned that the problem with keeping the bar overhead is more in the hips than the shoulders. Does anyone have ideas/techniques for keeping the bar overhead instead of coming forward? Thanks!
Due to my proportions coupled with a massive lack of flexibility in my hips and back (my job mean s I hunch over a computer many hours a day) I find it difficult to maintain form on regular squats, let alone these. So for the hell of it, I thought I'd have a bash at a modified version of 300, and then practise some overhead squats if I was still alive.
39 yof, 144lbs
Warm-up: 500 metre row (1:57.8)(Pleased with this)
Used the assisted pull-up machine. Subbed squats for box jumps due to knee and ankle problems (can't do plyo) and used a barbell for the clean and press as the gym doesn't have kbs.
Pull-ups, 25 x -25kg (-55lb) assist
Deadlifts, 50 x 40kg (88lbs)
Back Squats, 50 x 20kg (44lbs)
Floor Wipers, 50 x 30kg (66lbs)
Barbell Clean and Press, 50 x 20kg (44lbs)
Pull-ups, 25 x -25kg (-55lb) assist
Sets were pretty broken and it's fair to say this workout kicked my butt! Feel virtuous now though. :)
Cool-down: 1000 metre row
1 x 3 x 10kg
1 x 3 x 15kg
1 x 1 x 20kg (bailed)
1 x 3 x 20kg (reps completed but form abysmal)
At this point I realised I was probably too tired so did some stretching and went home. Will need to practise these a LOT.
Age 42/Wt. 180/Ht. 5'6" (sometimes)
1 x 3 x 105
1 x 3 x 115
1 x 3 x 125
1 x 3 x 135
1 x 3 x 145
1 x 3 x 145
1 x 3 x 145
Need to work on these a bit...
When was the last time we did this WOD? It was a couple months ago, right? A link would be helpful to see what I used for weight back then.
OHS.... The king of all Squats... Will bring out any deficiency in your other 2 Squats... I love OHS.
This will be my first WOD! Have to fly for business but you can bet I will be sprinting to the gym for this one! Any suggested rest times between sets?
Arms falling forward in an overhead squat are due to upper body compensation. Overactive Latissimus Dorsi, Pectoralis Major/Minor, Coracobrachialis and Teres major.
Muscles that are underactive Mid/lower Trapezius, Rhomboids, Posterior Deltoid, Rotaror Cuff
There are corrective Exercise program for shoulder impairment... first you want to inhibit, then Lengthen, activate and then integrate.... for further explantion you can e-mail.
treated this as a technique session
2x10x broomstick, 2x5x oly bar
3x 15-20-25-30-35-40-40-40-45 kg
technique is still not solid so I have
another item to practise.
have fun, Johan
1- 3x 20kg (oly bar)
2- 3x 30kg
3- 3x 30kg
4- 3x 40kg
5- 3x 40kg
6- 3x 40kg (form suffering - getting tired)
7- 3x 30kg (much better)
#23 This is an open source discussion... Your post has piqued my curiosity. Please explain, I'm sure all would enjoy to hear.
wasn't feeling it today, and OHS is another of my weaknesses.
3x oly bar
3X 88 lbs
3X 88 lbs
3X 110 lbs
3X 110 lbs
3X 110 lbs [very poor form]
3X 88 lbs
3X 88 lbs
back squat [another weakness]
3X 176 lbs
3x 176 lbs
3x 176 lbs
Boy, can I use the work on this one exercise. I remember trying it for the first time with weight after watching the Nicole video. She had 95 lbs. Why can't I?
Today was better.
#11 , Donnie, I agree with you that it can be countered. Its a kick that when you throw it, you hit it or you leave your self open. That why people dont throw it especially it MMA. I use it alot in TKD, but how many times do you see it in MMA compared to Roundhouse kick. He says roundhouse is easily countered, which it can be but I would say back kick is as well, if not more risky.
Ran a 5km race (Remember The Ten) in Stillwater, Oklahoma yesterday.
1st in age group 30-34
1x3 @ 135
1x3 @ 155
1x3 @ 165
1x3 @ 170
1x2 @ 175
1x3 @ 175
1x2 @ 180
1x1 @ 180
5000m row @ 20:42
3 x 75lbs
3 x 85lbs
3 x 95lbs
3 x 115lbs
3 x 125lbs
3 x 130lbs (suspect form)
3 x 125lbs (I guess this is my threshold right now)
45 min run (training for Ironman 70.3)
Warm up x 3
I am a little ashamed of how todays workout went, but I am glad to have found out that I am so weak. Today marks my first full week back in the gym in over 6 years!
20min on the bike
2 sets 45lbs
2 sets 65lbs
2 sets 85lbs
1 set 45lbs to work on my form.
My form was horrible at the bottom making the bar want to tip forward.
Lots of work, one day at a time.
135, 3 reps
155, 2 (arms weren't locked; weight fell forward)
5 straight legged, inverted knees-to-elbows
10 regular knees to elbows
3x155 (weight fell, cleaned it)
3x155 (weight fell, cleaned it)
10x135 (weight fell @ 8, cleaned it)
1 minute rest in between
15 Air Sq
max sets in 10 minutes. lost track, 6-7 or something.
Always tough. 55-60-65-70-70-70-70. BW=127.
Moderately pleased with results today.
95, 105, 115, 125, 130 (f on the third), 115, 115 (f on the last one).
Failures were more due to confidence/focus rather than strength. Going to work on this a little more.
OHS 50,52.5,55,57.5,60, 62.5 x 2
pre: OPT warm up
3) 115lbs only 2 reps, nearly fell over
This is a first for me. I gave myself 30 seconds to a minute rest in between. Was this done properly? If not what should have I done differently?
pre-progressive snatch practice with 65 lbs - high hang, mid thigh, knee cap, sin x 1 x 5
post-front squat x 3 x 3/back squat x 3 x 3; both @ 70% 1RM
.5 mi. walk on treadmill
OLY bar OHS x 5
Good form and kept weight over and behind head and over shoulders
OHS all b2a unless noted
6) 195x3 =
155x3 Right arm caved while standing on the last rep.
3 x 65lbs
3 x 70lbs
3 x 75lbs
3 x 80lbs
3 x 85lbs
3 x 90lbs
3 x 95lbs
5k run 25:40 17sec better then last
CFWUx3 (2 sets of KTE, ring dips)
95-105-105-115(failed on #3)-115-105-105
70*3-failed on 3rd
70*3-bad form, not low enough
3x95 - bad form
40yom, 72", 200pds
35, 55, 55, 55, 55, 75, 75. Need form work.
Hey David, I think John's feet were floating in that video! Why don't you tell him?
d - 28m/170
135, 155, 175, 185, 185, 185, 185
no bumpers so played it safe...nice and deep
j - 33f/120
sub'd front squat due to shoulder issues
95, 115, 135, 135, 135, 135, 135
135, 135, 140, 140, 140, 145, 145
10 minute snatch set: 85R/70L. Hand switch at 6:00. Moved deliberately throughout the set, being very aware of keeping my hand position as clean as possible. If my hand position varies even a tiny amount the bell "rolls" and lands on the bones of my forearm rather than on the back of my forearm. That kind of bruising could put me out of the competition.
Weird, but my traps are feeling fatigued....might be the by-product of the focused concentration.
Rested while I made a batch of Moussaka.
My "passive grip/overall body flexibility/conditioning" WOD. 3 rounds for time:
10 65# butt to ankles overhead squats
10 dead hang, no kip twisting knees to forearms (right knee touching left forearm)
500 meter row
Leisurely 20 minute walk just because it's really beautiful outside.
Time to eat!
Shoulders always a little sore after these.
95, 115, 135, 135 (!), 115, 95, 95
Using my weight set at home, so I don't have a rack and I don't want to drop the weights on the concrete floor-lame excuse. The last set of 135 was a little too shaky, so I dropped down in weight.
1st day back after missing the last 33 WODs.
back squats x 45# x 10
overhead squats x 45# x 3 x 2 sets
Feels good to be back after to many days off. Vacation, work, planned rest and life got in the way of Crossfit. Time to get back at it.
28 yom, 195 lbs
45, 65, 85, 65, 65, 75, 75
form is horrible
125# (did 5 reps here to work form more)
Could have gone a bit heavier, but wanted to keep form a little tighter. I've been pushing it lately and the 'micro-injuries' are adding up...
33M / 185# / CF #79 / CFT 795
7 rounds of 3reps:
90, 100, 110, 120, 135, 145, 155(failed 3rd rep)
I went too wide at the end and my wrists failed. Next time attempt single BWT rep!
CFWUx3, incorporating in 400 meter run each round
70#x2 (F on 3rd)
Needed help getting weight over my head after 55#
Also ran my first 400 under 2:00 on treadmill! Probably could go faster at the track!
7 rounds of 3 reps:
We lifted a broom above our heads for our weight as we are beginners. Gotta start somewhere.
Been sick, feels good to get back on track
I have crackly joints everywhere. It's more genetic for me. As long as you are not dealing with something more complicated like an injury I think you could eliminate some or all of the loud snaps/pops by performing plenty of gradual stretches/warmups on your joints religiously. It's a hard habit to start, especially if you never had to hardly stretch at all when you were younger. But I'm 33 now and I've relieved almost all my joint issues with a 20-25min joint/muscle warm-up/stretch. I combine some of Greg A's WU, the CFWU and my own favorite stretches. It has also done wonders for my flexibility in the last 4 months. I'm not an expert by any means, but this has been my experience.
CFWUx3 - used the Oly bar for 10xOHS on each round
as rx'd, good technique day, focused on A2A and straight back/solid core
OHS after CFWUx3
Pretty unsteady at 105 so stayed there to work on technique with some weight on board. Starved at the end so plan to do met-con scuttled. 78 and sunny in Cleveland (that is NOT a typo) so may just go for a long walk later.
On my way to San Diego on Thursday. It's always beautiful here when I leave for California.
135/ and the rest at 145
shoulders were feeling tight today, and my bumpers don't get here till Tues.
95, 115, 115, 115, 135, 135 x 2, 95
24y/o M, 180, 6'2
first day back since a week ago when i hurt my shoulder.
with a proper warm up i'll definitely start heavier next time.
Kettlebell wu and ladders followed by:
OHS x3: 45,45,95,95,115,115,125 lbs
felt good, easy lifts
28yo M 175lb 5’10”
Row 500M. CFWU x 3, 5 pull ups, 5 ring dips per round. Overhead squat 45lb x 5.
55lbs x 3
65lbs x 3
75lbs x 3
85lbs x 3 (failed forward on initial attempt)
95lbs x 3-3-3
3 minutes rest per set.
My first time doing OH for weight.
used 185 for final set. Can hold 225 overhead long enough to do the movement, but can't seem to keep my damn heels from coming off the ground. Seems to be either lack of flexibility in shoulders or achilles tendon/calves (could be both). Either way, it seems like if i were able to get the weight further back, i wouldn't have to take such a wide stance. i mean WIDE stance. anybody else have this issue, or maybe already worked through it and have advice?
95/115/135/145/150(form sloppy on 3)/135(x5)/135(x5)
Post: snatch 25-50# lawn bag; stand & drop to shoulers; walk 25 yards, 22 reps
I did 5x5
OHS 7x3: 185/205/215/225/235/235/235
Can you do an empty bar without your heels coming up? How is your regular squat form? If flexibility is the issue you should be doing these in your warm ups with a PVC/dowel.
My back has been acting up again, but that is nothing new, happens on and off.
Bar x 10
135 x 10
185 x 10
205 x 3
Overall happy with my form but my back just did not feel stable enough to go heavier, so I tried something different and used my common sense about it.
PCL working on form 155 for 6 sets of 4 (back felt fine)
BP 245 5x5 (hurt back)
uneven towel pull ups 3x10 each side
pistols 3x3 these hurt back as well
OHS x 3, 45, 55, 65, 65, 65, 65,55
95 115 125 135 145 155 165 att. 170 fail
last two sets broken, bad form. A murderous exercise, this overhead squat...
1st time w/this one too!
form ok, working to make it perfect
CFWU X 3 (No overhead squats, started doing bench dips)
Overhead Squats X 7 (3 reps/set)
20#, 30#, 35#, 40#, 40#, 40#, 40#
1/4 mile run
5 squat clean 135#
3 maniac muscle-ups
10 swing 2 pood kb
10 box jump 24"
F / 50
First time for this WOD
Worked on good form
23# for all sets
Didn't go real heavy. No one to spot me and I still don't have a place down here w/Bumpers, so I played it safe.
Get some, Go again!
ALL 7 SETS @ 115lbs. NEED TO WORK ON THEM AND MY BALANCE WHILE DOING THEM ,ANY SUGGESTIONS? FOLLOWED IT UP WITH A 12mile BIKE AND 2.3 MILE RUN. HAS ANYONE THOUGHT OF A CROSSFIT IN CHEYENNE, WY OR DID I MISS IT ON TH WEBSITE SOMEWHERE?
finished Olympic lifting yesterday with 4 rep back squat at 160kg - pr.
first time with OH squats. awkward with the form at first
95 bad form
95 bad form
felt more comfortable with form by the end
Still struggling with OHS, but form improved during last four sets. In lbs:
67, 72, 95, 95, 95, 95, 95
CFWU x 2
Included 7 sets of 10 GHD sit ups.
Max'd at 135
Post: 1-hand OH walking lunge, 40 steps each hand
75, 85, 95, 105, 115, 120(1,F), 115, 110
Worked up from ~143 and ended up with 181 for 3 reps and then 2 sets of 191 for 2 reps, I jacked up the weight too fast because I was in a hurry. I was pretty ticked off that I failed twice until I realized that this is only the second time in my life I've tried to OH squat anything that heavy for 3 reps. My left wrist is friggin' shagged now, though, that could be a growing concern...
Pre-Snatch Practice as per OPT's prescription.
Post-Nada, gotta go to work!
CFWUx3 (-pull/dip) BW 128
Did this one interspersed with "Lynne" from yesterday...don't think it affected my numbers too much, rather the coffee at breakfast made me nauseated and jittery.
65/70/75/80/85/90/95; current 1RM 110...should have started higher and maybe worked higher at the end.
in the basement so not only was I squating with weight overhead, I also had to make sure it was between the joists. I probably could have done more in a real gym.
OUCH! Shoulders were not ready for this one today! Wasnt really sure where to start due to unfamiliarity with near maximal efforts for OHS, so I just started at a weight that I knew I could complete three reps, then went up in weight. It just turned out that I was able to go up 10# for each round. Will start heavier next time.
65, 75, 85, 95, 105, 115, 125
Looking forward to tomorrow
always harder than expected, a balancing act.
First time with this movement, completed as RX:
W.U. bar (45lbs) x 10
1 - 3x85
2 - 3x105
3 - 3x135 form got sloppy so stayed at this weight
4 - 3x135
5 - 3x135
6 - 3x135
7 - 3x135
Some WOD fall on days where I am doing my weight routine. Anyone have good/bad input on when to do the WOD. I have been completing it following my workout so my numbers may be low. Should I do this first? Mix it up? Thoughts?
Not feeling balanced today...
Happy considering I maxed out at 125 on the 1 RM OHS a couple of weeks ago.
Elbow effed up from an angry cannibal of a brown belt, a few weeks ago. Re-tweaked yesterday on the mat. Couldn't tolerate the overhead lockout. So I did Karen (150 wallball shots for time) with a 10.5 ft. target.
OHS w/ dowel rod: 30rep x 7sets
Getting better with the dowel rod,... shoulder therapy.
Here's a little vid of the sheaf toss in my backyard.
In competition, I'd be using a 16 lb bag ... but this is my practice weight. I'm throwing it for 30 minutes every other day, weather permitting, ... as many throws in 30 min as possible. I'll compete in this event maybe ten times this summer.
My PR is 25' with the 16lber, ... the bar is at 20' in this video.
65 x 3 x 7 x weak
james bonded up the i beams 20' outside the gym
5 min double-under practice;
got the serious training blahs.
I have to drop a quick comment on Coach Hackelman not acquiring the target with his eyes after spinning. I too was taught to snap the head around and catch the target. The problem is that this was taught in an academic environment. Back when I learned it MMA didn't really exist, and people weren't really being tested. Since then I've found that in reality a fight is so fluid that the energy and concentration it takes to 'acquire a target' that you acquired before you have even thrown the kick, can be a wasted effort. I have had people throw spinning back kicks at me on the street. When it happens you are not the cool and collected Ninja you think you will be. Half the time it's disconcerting because what you're seeing coming at you doesn't make any damn sense. I've also been kicked in the head, so, yeah... that works too.
Pre, power clean practice @ 50% of 1RM 3x3
Post, power snatch practice @ 50% of 1RM 3x3
Wrists are hurtin'.
105 (failed on the second squat then tried again and got through all three)
5x5 knees to elbows, 3x12 floor wipers with 95#
soccer game today
used today to work technique as opposed to attempting loads with bad form.
pre: power snatch practice with 45#
WOD - OHS depth holds with a dowel rod in a doorway. Previously I had to go extremely wide with my grip to get even 80# so have taken a step back to work on basics and improving flexibility.
post: FS 3 reps 133/143/153, BS 3 reps 203/208/208
#121 0311Bravo and others:
Boy, it's been a long time since I trained, and an equally long time since I had any opportunity to use that training (and am I glad for THAT). I only used a spinning back kick with any intent once, and I hooked it that one time (very effective, but sighting probably mandatory for a hook). I was just making an academic observation, and I certainly wasn't critical in the least.
My fervent hope is that the closest I'll ever get to either side of a spinning back kick from either side now is watching Coach Hackelman on a CF video!!
115x3, 125x3, 135x3, 140x3, 140x3, 145x3, 145x3
45x3, 45x3, 65x3, 65x3, 85x3, 115x3, 135x3
As rx'd: 95, 105, 115, 125, 135(1), 135(1), 115
Still nursing lower back injury, all reps full depth pause at bottom.
Short warm up:
Was out of town for a few days so I did 10 by 50 yesterday in about 38 minutes. Thats the first time I worked it without scaling it down so Im proud. Hope I wont be regretting it later in the week.
CFWU x 2 (OHS w/ oly bar instead of pvc on 2nd round)
65 x 3
80 x 3
95 x 3
105 x 2+1 due to grip slipping
115 x 3
My biggest problem here is stability with the weight overhead and getting the weight up in the first place with my hands in the wider snatch grip. Grip slippage is also a problem due to a) low quality bar, b) no chalk in my garage, and c) really sweaty hands. I had to put on gloves for the 115# set which helped out a lot. I feel like I could go higher on the OHS but just can't seem to find a good way to get the weight overhead without probably hurting myself in the process.
My first time doing OHS
175 (1 rep)
175 (2.5 reps)
Unfortunatly I injured my ankle warming up on the treadmill today, it looks like it may be out of comission for a while. any advice on how to keep high intensity xfit workouts going with thw use of one leg. Any ideas are greatly appreciated.
M/23 yo/ 162 lb
115 lb 7x3
3-135 x 4 sets.
20 yom 165lb
3-115 X 7 sets
first time doing over head squats and it nothing short of AWESOME!
Yikes this is really hard, I keep feeling like my weight is going to the front of my toes...
3x65 (started to lose it...)
I'll really have to try these again soon...
This is my first week following the Crossfit site, and I'm loving it!
I lack the shoulder flexibility to do a proper OHS! I went extremely light and had to use an extremely limited ROM in order to do it at all, but I can't keep the bar that far behind my head!
What would you suggest to develop this ability? Should I substitute another exercise, or should I just keep trying w/ the limited ROM and the flexibility will eventually come?
As rx'd: 65,75,85,90,95,100,85
could've done 105..maybe 110
5 mile trail run
First time with heavy OHS. I love them.
145x1 I failed twice pulling from floor and only had enough left to get 1 rep.
To explain further as requested by Duval, the human body is susceptible to movement dysfuctions and imbalances. Some fo the reasons for this include repetitive movements, over use, sedentay living and improper movement techiniques.
The shoulder complex is a region of the body that is greatly influenced by other areas of the body above and below it. As one of the most unstable or mobile joints in the body, it is reliant upon precise muscle activity for support. This means that any muscle imbalance throught the body can dramatically alter the support mechanism of the shoulder and lead to dysfuction.
For example, overactivity of the anterior thorax muscle (pec major, pec minor, anterior delt) has been shown to result in decreased activation of lower trapezius.
There are assessments that can be done to help isolate the overactive and underactive muscles.
The are: Impingement test
Horizontal Abduction test
Inhibit, lengthen, activate, integrate are the essential four steps in the corrective process.
Step 1 is to inhibit the overactive muscles. this reduces unwanted tension in the neuro-myofascial tissues to better prepare them for legthening. Step 2 is to legthen the overactive and shortened muscles. step 3 is to activate this helps to re-educate the underactive tissue. step 4 integrate the muscles.
Hope this helps.
Age 51/BW 240#
OHS 7x3 (85/95/115/125/115/95/95); limited by pressing bar overhead. Now I know why the HSPU turns up so often in workouts!
45,55,60,65,70,75 and 80lbs
next time go for 90lbs
2min Rest between Attempts
41yom / 151
CFWU x3 x12
OHS WU 45# x10
WOD - OHS 7 sets of 3
I had an OHS apiphany today. I figured out that if you really stretch to get the weight behind you it is much easier to stay on your heals and in balance. The CFWUs have really helped with my form as welll as the video with Andy. I started off to light but kept going until I found a max at 3 reps for now. Ended up doing 11 sets of 3. great day! I had also been having a problem with thumb numbness doing this exercise but no more. All Good! Thanks..
CFWU x 3
Right arm was still very sore from pitching and I couldn't support heavier weights.
Felt weak today. Spent the set working out exactly how wide my grip on the bar should be. Found what seems to work second last set.
Overhead squat 3-3-3-3-3-3-3 reps
First time 3x7 OHS
Pre - squat therapy to work on form and depth
Post - some pullups
Had to sub front and back squats for shoulder.
Practiced the OH squat with bar. May try it next time. I was ok at 45 lbs.
OHS, 7 sets of 3 (weight in lbs):
120x1 (missed 2nd rep)
120x2 (missed 3rd rep)
20, 25, 30, 35, 37.5, 37.5, 37.5kg
could probably have gone up to 40kg and maybe a bit more, but we haven't got bumper plates and someone was using the squat rack (and just an extra bit of rant: i wish people were sensible enough to keep a safe distance when someone is doing C&Js, snatches and OHSs!)
45 km cycle for WU 'cause it was nice out.
45X10, 95X5 for WU
and my wife got in on it too!
Pretty darn good for her first time at this one!
I'm approaching my 100th CrossFit workout. Along with elevated fitness, I'm enjoying some other CrossFit "intangibles" - the anticipation of the WOD, the "3-2-1 Go factor", competing with myself and the phenomenal numbers that are put up on the site and a big one lately; CrossFit has my wife working out with me again! Her first-time numbers on this one are bigger than mine were.
WOD as rx'd
Think I could have gone bigger...
Ouch babe - These always crush me
3 x 95
3 x 115
3 x 135
3 x 135
3 x 135
3 x 135
3 x 155 (Really Hard Work - ugly but got there)
135 is probably my max for 3 reps
45lbs for the whole thing. never done this workout before and the technique took some getting used to.
165 (ugly form)
still very happy that my brand new knee is holding up to working out again.
Was worried about falling over and crashing into my poor car in the garage. Ha!
I think I will start doing these in the backyard on the lawn...then I can bail on the weight and it won't matter (no bumpers).
Bike to gym
CFWU x 2
95 x 3
135 x 3
145 x 3 (u.g.l.y.)
135 x 3
95 x 10
95 x 10
95 x 10
Mark it zero.
Found my corporeal limits this evening. Spent about four hours in the saddle today, pushing around my 48x16 singlespeed. Simply didn't have the mental focus and physical reserve to do much with this workout. Will always do CrossFit in the a.m. from now on. At least the hills felt easy.
Maintained form. First time doing OHS with any type of weight. Must protect shoulders and back. Doing the CFWU before was good to prep for this one. I did 3 sets of 15 OHS with the 45# bar instead of a broom handle. Worked good.
29 year old male - 216#
180 (a bit sloppy on this one)
Great WOD! Felt awesome afterwards!
OHS: 7 x 3 x 115lbs (weight power snatched into position)
115 x 3
115 X 3
125 X 3
125 x 3
130 x 3
130 x 3
130 x 2
cfwu x 3
115x3 (shady form)
ohs x as rx'd
tried not to go too deep per dr rx as leg rehabs
50 yo male 5'8" 191
messed up. thought it was 5 rounds.
as rx'd - 52, 66, 76, 76, 81, 81, 81
115, 115, 125, 125, 135x3
Did some cleans and db snatches for cool down.
one day behind
43 yom, 175#
cfwu x3 (-squats)
cfwu (3X15) 3X10 pups kip
OHS 65# 3/ 75# 2/ 85# 2---awful form -hams tight
ball hams 3x15
Age 35 / 195lb
Colorado Springs, No Compromise!
105 115 125 130(F) 115 115 115(wobbly). So excited, since 3 months ago I still couldn't do an OHS.
Took an extra rest day because my hamstrings and traps were really sore. Continued greasing the groove with pull-ups, however. Already seeing improvement. I've gone from a single dead-hang chin-up to three.
Crap, I did back squats by accident. Oh well, haven't done them in a while anyway.
CFWU X 3
WOD: as rx'd
175 - only 2 reps
135 X 3
155 X 3
175 X 3
175 X 3
155 X 3
155 X 3
155 X 3
CFWU * 2
95 * 3
115 * 3
115 * 3
125 * 3
135 * 3
140 * 1 failed on second rep (but got the first for a 1 rep PR!)
130 * 3
Did 7-10 pullups after each set, just for grins.
WU- Tabata situps (feet unanchored)- lowest was 12
Followed by Lynne
25 x 7 for WU
45 form a little shakey
55 shakey again
65 Failed on first one
I felt this in my shoulders more than anything.
Worked up to 185x3, Missed 200
OH Squats, as rx'd
The most frustrating workout in the CrossFit repertoire. I can't seem to improve, so I concentrate on technique. And that gets me nowhere. I'm stuck because I need outside assistance to improve.
What are the benefits of the OH Squats as apposed to standaerd squats ?
75, 85, 95 (2), 85, 85, 85, 95(2)
This more than any other CF exercises plagues me. I am going to have to start practicing real OHS on other days beyond the dowel during the CFWU. I will also have to spend some time on the discussion boards getting smart on this tough exercise. Nothing like a challenge.
95lb 115lb 135lb(1) 125(2) 120 115 95
At work, couldn't risk a dump. Could have gone bigger.
Messed around with my jump rope after, and did some abs.
45,50,55,60,65,65,65 by 3 reps
3 x CFWU
95, 115, 115, 115, 115, 115, 115: all x 3 reps
Attempted 135 on the 3rd set, attempted 125 on the 4th set. Had a hard time holding the weight steady whein it was heavier. Great workout!
these are starting to feel better to me
150lbs all 7 rounds
These last three were all poor form: 115/105/95
haven't done these in a while, at a new gym for now and the looks were funny. the "what does that work" question came up often. the answer "me" was my favorite today.
7 x 135
first time doing these with load greater than the Oly bar by itself, worked on form / balance.
Will try to increase load significantly next time, while still trying not to crack the garage floor or my head.
I definitely need to work on my form and get a real free weight set to do this on. My self spotting weight set made it tougher than need be to keep my balance.
OHS *kept it light due to rugby soreness
FS and BS 135x10
.5 mile walk on treadmill
I did most of my sets @ 75 lb. I'm still trying to work on technique (mainly depth). I enjoyed working on these and i look forward to tackling this one again.
I would counter a spinning back kick with a rear naked choke.
45 to 100lbs
Worked hard on form - pleased w/ results
I was getting near misses at 150, which makes a tremendous racket in the rack I use for these.
3x10 knees elbows
Windshield wipers: 6,5,4
cfwu x 3 (really getting good at this)
3: 115 (really poor form, and dropped it on the rack. everyone knows who I am now)
Limiting factor is form and to a lesser extent shoulder strength. Last couple of sets felt great, I am sure that these numbers will go way up next time; strength was not the problem here.
J: 95, 115, 125, 135, 145, 155, 185
N: 65, 70, 75, 80, 85, 90, 95
20 yom 198lbs
Wod as Rx'd
95# x 3
105# x 3
115# x 3
125# x 3
130# x 3
135# x 3
140# x 3 (failed second rep but then re-tried and succeeded and second attempt)
Watch for leaning right during descent, transfers into left side back pain.
Then did some forearm curls, deltoid work, and 185# BP, just to prove I could finally do (and break) 100%. Could've gotten ~3 reps at 185!
BW = 166 lbs
BW 166 Age 38
45# x 3
65# x 3
89# x 3
99# x 3
109# x 3
119# x 2 last rep failed
129# x 2 last rep failed
33 / 230#
135 / 135 / 145 / 145 / 155 / 155 / 165
did on same day as Mondays workout so dropped the number of sets a bit as I knew I would wear out, also did higher reps, lower weight as I'm new to this exercise and did not want to have to bail out in a public gym
sets of 3
37yr old m
185 as rx'd
[Did 2 WODs today to catch up]
-WU: samson stretch, dips, pullups, OHS
-WOD 1: 4/23 WOD (wall balls and pullups)
Time: 15:18 (should've pushed harder on wall balls, because those muscles got plenty of rest struggling through the pullups)
-WOD 2: 7x3 OHS: 85-85-95-100-100-100-105 (took weight easy, focused on getting good form before increasing weight. This is more of a skill session on technique for me than strength)
CFWU x 3 (modified)
135x1 (lost it forward on 2nd rep)
I realize I was supposed to do sets of 3 for the last 1-2 sets, however I came in at a light 140lbs this morning (been under the weather) and wanted to OHS my body weight.
Handstand practice :)
115, 135, 145, 150, 155, 115x8, 95x10
Followed by 20 minutes on bike
I'd be less reluctant to risk more weight if my gym had bumper plates. All the same, this is a huge improvement for me. A couple of months ago I had all I could do to squeeze out a few reps with 95#. Still not where I want to be, but a tremendous gain.
95 not deep
85/85/45/45/45/45/45 X 10
Started over with form development. Changed some things up and feel much better.
1st time doing these so I started waaaaay small just to get the hang of it; next time I'll do some more weight to make it difficult. Also, I hurt my wrist a few weeks ago in rugby, and that didn't help as I held weight up over my head; ouch!
2x8 of 45 lb (Oly. bar) warmup
(All @ 3 reps/set)
Didn't have access to bumper plates, so I designed my own "300" workout.
25 DL's @135#
25 Back extensions
50 Pull ups
50 Tuck Jumps
50 Push ups
50 DB swings
25 DL's @135#
Finished in 14:40
Overhead Squat 3-3-3-3-3-3-3
165 failed on last rep
done after 50, 35, 20 Wallballs and pullups as a make up for missing the day before-
3x7 at 95lbs
33yo male, 210lbs
95 X 3
115 X 3
125 X 3
135 X 3
145 x 3
155 x 3
155 x 3
135 is a PR! Felt great today despite mountain biking yesterday.
45/55/60/65/70/65/45x10 (focused on form)
10 min ellip wu 17/17. ohs 3x95,115,125,135,145(1,2),135,135. ran 1 mile @ 6.5 mph.
155 x 2 (then failed on #3)
155 - PR
Best one yet. Form was great & felt real strong today. Last time I didi these was in Feb and I only did around 120. Would have tried 165, but have been treating a little tendonitis in the left elbow. I'll get it next time.
65, 85, 95, 105, 115 (fail @ 2), 115, 115
Late post to keep my records up...
Couldn't do WOD due to rt shldr wasn't cooperating. Working on getting my full ROM for my rt shldr!
bar, 65, 95x3
wu=35 min stairs level 8 aerobic at home
WOD#2- 1000 meters Med ball toss n' chase (20 Lb)
Baghdad, Iraq 26 APR 07
I still suck at the OHS. Once I go below parallel my arms want to start bending. Does anyone else feel the inclination to push the bar behind your center line when squatting deep?
35kg x 3
45kg x 3
50kg x 3
55kg x 3 (form is declining)
60kg x 3 (failed once, completed set)
50kg x 3 (good form)
40kg x 3 (very clean, very deep squat)
I understand why people are getting picky about the Spinning Back Kick drill. The technique was not great, he wasn't even looking towards the kick and yes if you are fighting a well trained fighter, he can easily stuff that kick, or avoid it and take the guys back. That is why the kick is rarely thrown in MMA although once in awhile it works if someone is superfast with it, or uses it as a follow up after stunning the fighter.It is ver hard to throw this kick fast enough that a trained fighter wouldn't see it coming. Although if someone on the street was coming from behind who has no experience with kicks, it would work great. Anyway, the drill is great for fitness, but I would advise anyone throwing it to keep those hands up and look towards the kick, and be ready to jump back into a forward facing ready stance after throwing it.
By the way, I totally respect Hackleman, and know that he has incredible martial arts experience and trained with Chuck Liddell, etc. I was just commenting because it looked a little lazy in the demonstration and it surprised me. I know his skill level is amazing so I was just a little surprised.
CFWUx2 add knuckle pushups
Could've moved up in weight, but wanted good form and I don't have a lot of room to dump.
34yom, 205#, 6'6"
first time with these..
3x65, 3x75, 3x85, 3x95, 3x105, 1x115, 2x115
I was using iron weights in a squat rack and had to dump the heavy sets.. Bashed my arm on the supports.. I NEED BUMPERS!
Warm up with 45lb bar x 3
105lb x2 (fail 3rd); 85 x1
Very humbling. Very difficult. This is definately one that needs perfect form.
125 only got 2
I was too sore from a previous workout to snatch much weight up. Is there a better way to get it into position?
145 x 2 3rd rep poor
Been awhile. Focused on good form.
first set 3x135#
next 6, 3x145#
just working on form, no higher than 65#
7 x 3 reps of 40kg
working on form
(done 4/27/07 after doing Lynne the day before)
Love OHS'! All reps below parallel. Yesterday's Lynne had my shoulders a little weak.
turned into rounds of six because my wrists couldn't handle the pressure of higher weights
still hurt for these... they just didn't feel like they were gonna snap into a million pieces...just a thousand
40k, 45k, 50k, 55k, 55k, 55k, 60k
44, 5'11", 199lbs
95lbs,105lbs,115lbs(3 rep pr),115lbs,115lbs,105lbs,95lbs
33 / 230#
95 / 135 / 135 / 135 / 135 / 135 / 135 (rehab)
-Poor form for last 2 / I think I need to stretch and warm up better for oh squats...
95-106-110-95 (form really getting sloppy w/ increasing LBP) -85-75-75-80
Disco swings 3x10 @ 10#
did these april 23
7 sets of 3s
1st 4 sets at 135. Hard to get up but ok to do. (watched how to video after!)
last 3 sets at 155. Good effort. can do higher slightly.
135 fail on 3
m/ 30/ 6-2/ 245
Worked up to 155x 3.
Then did singles up to 185 where I failed.