First OH squats for me

First OH squats for me too!

Tomorrow will be a baptism by fire for many of us, it looks like.

I see Dutch and Laura, but not Matt. Where were you guys at when this was taken?

Tomarrow will be my 2nd WOD, just did Fran today.

Just want to wish all the Mom"s a happy mother's day.

Fran as rx'd - 7:34. Cut 1:30 off from last time!

First time doing Wtd OHS. To be honest, I'm kinda nervous w/o bumper plates. Weightlifting shoes or steel toe boots?

First time OHS with a load, I've been working on form with the bar during my warmups... curious to see what happens.

OK, where in the world that Lauren is posting and it is 12:01 PM on Sunday May 11th? I am in Delaware (EST) and it is 10:22 PM?!?

Thanks for the early post so that we can get the workouts in before the Mom's day festivities begin.

Stuart

By the way, has anyone tried uneven overhead squats like the uneven Grace?

I'm looking forward to this. I have been working on muscle correctional stuff, and this should really show me improvments. You think its easy, but wait til tommorrow. Like they said a few months back...
"world domination, 3 rds for time" and we will do it, probably in sub-4

my first fran today..... sucked. 5:54

http://www.youtube.com/watch?v=Z_JRlm2fEWA

looking forward to the OHSs.

Moms, don't let your sons grow up to get tattoos. (Willie Nelson, sort of).

aw man. I left my bumper plates at the fire station.:(

SteveO- not to be picky, but you need to go ahead and drop to full extention on the bottom of your pull-ups. Try to let you head go all the way through your shoulders and open up your hips to get ready for the next kip.

Otherwise, good job!

Stuart #9

I haven't tried uneven OHS, but I did make a slosh pipe and doing OHS with that thing is pretty entertaining.

42yom / 149

Perfect timing, I did this one Friday here are the results:

100, 110, 120, 130, 140, 150, 160(PR)

Then AMRAP @ 135 = 9
Then standing on Medicine ball OHS with 45# bar 3 sets of 6

#11 Steve O,
Great video, I always love seeing CrossFit WODs in the Globos. Pull ups were a bit short, but the work was done and 5 and change is GREAT for a first "Fran"
Check out the video again, it's pretty funny. In 6 mins you did 45 Thrusters and 45 Pull Ups....Black guy in the back?? Curls 20-12-6!! White guy in the back?? "Heavy" Curls 8-2-1....I don't know about you, but I think the sh*t is funny! LOL!

Sunday musings (lots to say)...

1) Black tie. Mrs. Bingo and I just got home from a formal affair. I thought of Spider Chick and all of her D.C. high falutin' party stuff. I wore a tux I purchased in 1991 and a shirt I am "sharing" with my 16 year old, L'il Bingo. They both fit. This CF stuff works.

2) Crossfit Games. I'm going. Got a pass from Mrs. Bingo, hitchin' a ride with Dale and gonna hang with Apolloswabbie. The bad news is that my shoulder will prevent me from competing with all of the CF superstars and royalty. The good news is that my shoulder will prevent me from embarrassing myself in front of the CF superstars and royalty! I'll be the guy in the Skyvision Centers hat with the cat-that-ate-the-canary grin, lookin' for hugs. Don't leave me hangin'...

3) Affiliates blog. Do you click on it? If not you're really missing a ton of great stuff. Check out yesterday's video from Crossfit Kids. Precious. Really, so sweet that I brushed my teeth after viewing. I just can't say enough good things about the Martins, Jeff and Mikki.

4) Boobies. No, I'm not interested in having THAT conversation. For the most part that particular conversation tickles me. It's trivial. Mrs Bingo and our close neighbor, owner of "the pups", opined the other night that at 50 or 55 they might just as well fall off, for all the good they do at that point.

Nope, the conversation I really want to have about boobies has to do with love. Love and loss. You see, chances are, whether you're a boy or a girl, woman or man, that someone you love has boobies. And because of that, someone you love is at risk to have a devastatingly sneaky and deadly cancer. Doesn't matter what the boobies look like or whether they are available for viewing, breast cancer doesn't discriminate. That is, it doesn't discriminate except for discriminating AGAINST certain families in which the risk is inherited. And women with breast cancer still die.

Mrs. Bingo has a cousin who is thus far a breast cancer survivor following a bilateral radical mastectomy, chemo, and radiation. She was once a pretty high powered corporate consultant. She now devotes all of her professional time to her web site and educational program: www.feelyourboobies.com. Visit her site. Learn how to identify a problem early. Tell your loved ones to visit the site. It's not foolproof; it's not a guarantee. But it just may save a life. That's NOT a trivial boobie conversation.

Oh yeah, at the Games, under that Skyvision hat, I'll be the one in the "Feel Your Boobies" tee shirt.

I'll see you next week...

what can i do, to sub for ohs. i dont have enough shoulder flexebility.

Nice video. I'm so excited for the San Diego May 24th - 25th. Who else is attending?

I've been waiting for an OHS WOD! Can't wait!

Just wanted to share my Fran time (2:25)PR. I busted my ass, keep up the hard work everyone.
Check it out here : http://youtube.com/watch?v=M1rRWlN7bjo

Has anyone received their May Crossfit Journal yet?

#18 Bingo
My wife just had her 2 year anniversary going through a double mastectomy, so I can second your advice! She had regular check-ups, all normal, until suddenly something showed up. It's quite a shock for everybody when your Dr. tells you your best (or maybe only) option is the surgery. We made it through okay, she's doing fine, planning on participating in my Mother's Day class tomorrow.
CF Games: I will be there, competing, hopefully not totally getting blown away by the Big boys!
WOD today.. still laboring with a pulled sartorius muscle, so I will probably stay with some higher reps to be on the safe side, can't afford to re-injure it. I'm all booked for the Games, and will then 2 weeks later compete in the Master's Nationals (Bodybuilding) in Pittsburgh to show how well CrossFit works (yes, still some of a muscle head in me).
I hope to see you there, will be looking for you in your T-shirt!

Max! # 22! Absolutely steller Fran!

I totally dig the "hot crossfit girls" pics...
signed,

a hot crossfit girl

Bingo, you're great. You a major part of what keeps me coming back to the comments page.

Terry-

Got the journal on the first of may.

Hey good job on your time, but time is not everything. Depth on the thrusters and ROM matter too. Not to take anything away from your intensity, but the reason we are all here is for fitness not for record times.

Joel

Max #22,

Sorry, I didn't put who I was referring to.

Joel

Question for anyone IFing.

I have been doing random IF for a little over a week and while I feel my body is benefiting I feel that it may be bringing fatigue on much earlier in the girls. Today I did fran on an empty stomach after an 18 hour fast, I did Fran in 7:58 worse than last time, and I expected to blow away my last time of 7:12 as I have been training hard does anyone else have similar experiences with IF or training on an empty stomach.

YES!!

NOW THIS ONE I LIKE.

ROBERT S.
TUCSON, AZ.

alittle late, but just to throw the coin down. our crew in honor of the fallen is doing Memorial May. We are doing all 10 of the named WOD each shift we are on this month. And there are alot of PUs
Semper Fi

GSX rocks! That was a fantastic crew and a super fun weekend...can't wait to see Fran!

different strokes and all, but i have to say that tat/earring guy has to be the most kooktacular thing i've ever seen on the cf website.
(if he's a maori warrior then i take it back)

forgot to add to my last post
1.) my new pr (5:17 down from 6:07) is almost a minute. pretty stoked about that. my first fran about a year ago was scaled and ~15 minutes
2.) Today was the first fran for Mrs Dmic. She did great. She hasn't been crossfitting, per se, but recently has embraced the kettlebell and is on a 5 on 2 off schedule. Anyway, her first fran was scaled to 30lb thrusters and gravitron pullups (70lb assist). She rocked it out in under 10 minutes. She pushed hard, edging to failure at teh end. Her thruster form is really good. Anyway, proud of her. I think she's getting a taste for the kool-ade...

POst 34

Robb - how the heck are ya brutha! Thanks for the kind words man. I so hope your doing well. I cannot wait to see the edited fran at GSX for that cert. I love Cross Fit!

This will be my second crossfit workout....what's up with the weight on this one? 7 sets of 3 for as much as you can handle and take your time or what?

Would it be suicide to do this and make-up Fran from yesterday? If not, which should be done first and with about how much rest btw the two?

"Bag of Fran"

I posted late to the site for yesterday, and I thought I would post this to today's WOD...

Me: 41yo/M/5'10"/180lbs

WOD: Bag of Fran: 16:19

Warm Up: Filling a kit bag with 100lbs of dirt and wrapping it with another kit bag and taping it.

95lb Thrusters: Subbed one large kit bag with 100lbs of dirt. All reps, A to A squats at the bottom. All reps taken from the back at the bottom to as locked out as I could get with an awkward shifting bag of pain at the top.

Pull Ups: Kipping on a bar that rolls freely. All sets unbroken.

Ummm, here's the story. I went to the gym, and it was closed. On the way home I got this idea. Hey, I have a pull up bar, I could just fill a kit bag with dirt like "Bag of Grace" and I could get a workout at home. Here is where the real fun begins. I fill a bag with 100lbs of dirt thinking "what's the difference between 95lbs and 100lbs really" I tape the handles inside "just to be fair" Then I set my watch, "3,2,1, GO" I pick up the bag and it takes me probably a minute to put it in place and I heave it from the front over my head and then back down. That almost crushes me like a frog holding up an anvil. I realize that holding a large bag in front of me leaves me too off balance, so I have to put the bag on my shoulders and heave it up from behind the neck (behind the neck thrusters) and this works. At about rep 18, the bag slips out of my grip and it takes me another minute to get it back up to continue, talk about grip, wholly smokes! Lesson learned, once you pick up the bag of pain; do not let it go, finish the set. So I did, resting in the down position when ever I needed. The pull ups were a welcome breath of fresh air that ended all too soon. All in all, a new respect for others that do workouts with bags of dirt. Most excellent. I'm definitely doing Grace with the Bag of Pain next :>)

Have Fun, Train Hard,

Billy

Damn Max. That was a sick fran & your ROM was pretty damn good throughout as well.

I loved the cindy lauper in the vid. Reminded me of the slide shows they show at your high school graduation. Excuse me while I wipe the tears away.

Bingo - solid.

Billy - #40

Right on! Training with sandbags, or in your case a dirtbag, is fun as hell.

I recently started doing all my workouts with sandbags ( or at least when the WOD prescribes weight of some kind) and am having a blast doing it.

Sandbags kinda makes it feel like you are in a fight, or wrestling match anyway, the whole workout.

I did Fran today with a 65 pound sandbag, and ring pull-ups. The thrusters were much easier than the pull-ups for me. I could have gone heavier on the thrusters.

My time was 12 min 21 sec.

M/34/6"1'/225 lbs.

155/23/m
95/105/105/115/115/125/135#

overhead squats with torn hands-should make life interesting. Always great to read Mr Bingo's comments, he always has the correct perception of this comments page and makes you think laterally. I think yesterdays photo was indicative of a trend in some Californian females that is becoming more evident to us, as they learn of CrossFit and of actual fitness, thus the word is spreading-all good!

Hello Everyone, long time no post. I have been following the Crossfit excersises for about a year now. Its great, I feel great. I have gotten a lot stronger since I started with Crossfitl....but i'm sure you guys hear it all the time.

For today's exercise, I will do OHS but i'll probably throw in a few sets of snatches before. I'm at my max 125lbs (55lbs bar) for snatches I want to get to 155lbs by end of summer.

Sandbags? Not bad. There are these guys that play soccer at my university (University of San Francisco) who use sandbags and do the stairs at the Koret Center. Pretty effective on their legs although I wonder about their backs.

Best Regards to all.

-Nick.

50x3, 60x3, 60x3, 70x3, 70x3, 80x3, 100x3

Ran 3k, before and did 10 pull ups+burpees before the WOD.

God bless.

Marwan

As Rx'd
95,115,135,155,165,175,180(2)

m,31,6"4,235

#11 Nice first Fran! Ditto the comments from Damon on PU form and especially loved the two globo-dudes doing curls in the background. Classic!
Tucker, you AGAIN? You're everywhere these days! Congrats on a good PR month!

I thought for sure that between the main page picture and the video that yesterdays comments would have exceeded 1000. Oh well...I wonder....has that ever happened?

I can't overhead squat without leaning forward drastically. My shoulders simply won't allow for me to move the weight back to the proper position. Can anybody tell me what problem is? Mechanically something's wrong.

#49 Jay-mechanically I'm sure there is nothing wrong-you'll need to work on your flexibility and pushing your shoulders up to your ears. Got up 55kg for the last rep, but only 1 for that set.

45,55,65,75,85,90PB,95PB

4 PB in the last week on the WOD

M 51 69 179
95 115 135 155 165 155 155

95,115,135,145,145,135,135.

warm up: 10x45 shoulder press, ten squats.

warm down: 95lbs overhead barbell walk approx 175meters,
wieghted pull-ups, up 55,55, 65,70,80. Played around with grips and underhand, Commando style. Then did some Commando L pull-ups, and a few kips.

I have been doing Crossfit for 5 months.

My wife and I just found out we are expecting our 2nd child.

We have been trying for a few years with no luck, and she SWEARS it is because I have been doing crossfit.

Not sure if its true, as I am a dude, but hell, I'll buy it!

I see some amazing times in this comment section. Wow, Fran in 2:25. I'm in Iraq with a crappy internet connection...I wish I could see the posted video.

Is it possible to get so incredibly cross-fit that I can one day do the WODs and go back in time?

Cheers!

All I've gotta say to Max is: freakin' sick man - awesome job!

M/29/165/5'8"

Burgener Warmup
CFWU

Went light today...good warm up with the PVC pipe.

65, 75, 85, 95, 95, 105, 105

I've been incorporating the Burgener Warm up before my WODs about twice a week. Tremendous improvement in flexibility and muscle-memory. It definitely showed in the OHS today.

#19 Shane B

I will be in San Diego on the 24th as well. Excitements builds!
I am looking forward to the new friends and new information.
See you there, anyone else?

robb

totally agree on the coming gsx fran video. just a little preview for everyone, imagine 50 or 60 people screaming in a room about the size of a 3 car garage. no shortage of intensity.

Nice GSX video..nice seeing some of those great people in the vid again. And yes, the fran day was crazy-

Tony

KEN C! your a superstar man! I love it when we have certs. The fellowship and people are incredible.

Male 35 y/o, 149#, 68"

WOD as rx'd

95, 105, 115, 125, 115, 105, 105

#48 Jay: Is your grip wide enough? Hold the bar wide enough that when you are standing with the bar hanging in front of you, you can lift your knee to parallel with the ground and not push the bar up.

Have a great day MOMS!

jump rope- 2 mins
stretching
OHS
95/95/115/115/125/125/135x1/125

125#
135#
145#
155#
160#
165#
175# (PR by 30# over my 1RM!)

Had a really good day today. I was having some stability issues at 155# but it seemed to iron out as I went up a little more. I'm very pleased as this was one of my weaker lifts lately.

bw: 189

As rx'd: 95, 105, 115, 125, 135, 145, 150(f)

I need some coaching. Self-instruction from these videos is great -- but I can see how one could turn a lift like this into a disaster. Anyway

95, 95, 95, 95, 105, 105, 105

Then capped it with a 2500m row

M/49/6'3"/270

what is the rest between sets of 3? or what does the dash represent (3-3)

what is the rest between sets of 3? or what does the dash represent (3-3)

OHS 3x135.145.145.150.155.155.157 Great practice towards my 2008 goal of 15xBW OHS.
Plumbfire01-Rest as much as needed to put up another max effort, 1-3 minutes between sets works for me.

33/m/206

I started warming up with some bar snatches and got carried away

Snatch

95x4x3 sets
115x3
135x3 - Followed by 3 OHS
140x3 - Followed by 3 OHS

OHS
155x3
160x3

I was pretty tuckered out so I only did 2 sets of pure ohs. I need to work on the OHS this is only my 4 or 5th time doing it.

Core work...

5 sets of 20 each of
ad sling
back hypers

Happy Mother's Day......

I haven't worked OHS in a long time and it shows.

85x3
95x3
105x3
110x3
115x3
120x3
105x3

Sets done in heeled shoes - much easier than barefoot.

I'm a day behind. I did Fran this morning as Rx'd; 12:54. Ouch!

How are you supposed to get the bar up for OHS? I'm not sure if its cheating or being lazy but I usually sit it on the squat rack, push press it up then start the OHS. Having said that, I know that I can do 95lbs but my problem is that I usually have to spread my grip once I get it overhead. Any tips/advise on how to get it up with my hands in the right position to start the squats? How do YOU do it?

29/m/195

first time with OHS. not very impressed, as form suffered a little. getting below parallel is tough. just another thing to work on I guess...

45
65
85
95
95
115
115x2

34/M/168
PVCx3,45x3,95x3,115x3,135x3,155x3,170x2 (Failed on #3)

43 yoa, 173#
118/128/134.5/142/147/152/157/attempted 162 but no go
I'm happy with this as I did 157 about 10 days ago only 1 rep.

as rx'd,

135/135/145/145/155/155/165

m/28/210/6´6"

As Rx´d

132pounds every time

Warm up, jump rope, shoulder pass through, air squats, easy wheights and the burgener warm up, then 123 Explode!

Does anyone know if there is any sort of a military discount for the certification seminars? Thanks, Kate

M/28/190
OHS:
165lbs 3x7

95 - 115 - 135 - 145 - 155 - 165 - 175(PR)

It definitely got a little scary towards the end, but so much fun.

first time doing OHS today also.

did 5 of 5 though.

45-65-75-85-90.

this is definetly the most awkward position i've put my body in recently. felt funny when i got it right.

My first OHS and was it ever awkward.

Any advice.......since I began lifting in 1988 I have never been able to do squats without the use of a 5 or 10 poun dplate under each heel. if I do not use a plate under the heel my hips will not allow me to come all the way down to good squat form. problem with the OHS' was when i got to 165 lbs for set #5 my body began leaning forward to poin tit affected the reps.

Any advice?

Thanks for the memories. Special thanks go out to Tucker and the CrossFit coaches at the event. Solid info. Hollis thanks for all the face time that weekend- allowed me a chance to really analyze my motivations to become a part of this wonderful community. Doing Fran that weekend helped me stay on course with the zone (felt like i was going to do die as I kicked my sugar addiction). A general message to anyone out there that hasn't made nutrition a top priority, The Zone works for increasing fitness and work capacity.
First Fran at GSX 6:20, did Fran on Friday 4:27. Proof is in the Pudding, so to speak.
Tucker opened and closed that cert by saying the greatest thing you can do in life is service for your fellow man (or woman).
I think it's important to remember this as we all chase our personal goals through CrossFit.
CrossFit is an awesome tool for rehabilitation and promoting wellness through functional exercise. Spread the word throughout your communities; help make an impact on someone's life by extending an invitation to your local affiliate no matter how out of shape or challenged they may be.
We may find our reward after all that hard work by setting a new PR, but satisfaction can also be found by making someone whole and healthy again.
Off my soap box!

bw 165

95x3
115x3
135x3
145x3
135x3x3

...didn't feel safe trying more without bumper plates

45,65,85(drop),85(2x),75,75,75(ugly)...start doing weighted OHS during W/U.

#74, amanda

here's the video from the exercises & demos link of the main CF website on how to get into OHS position: http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv (wfs)

no access to weights on weekends

Run 1-mile
rest 3 minutes
50 burpees with 8" jump

6:29+
3:00+
4:58=
14:27

I'll do fran and OHS tomorrow

First time going heavy OHS

155 f
http://www.youtube.com/watch?v=EWO9uaLKSh0

155
http://www.youtube.com/watch?v=F2stGxV5xtQ

165 pr notice the dude doing curls.
http://www.youtube.com/watch?v=Z3mmdgbtI_g

Happy Mother's Day!

Bingo, looking forward to it, will try to subdue my own 'canaryeatingcat' grin so people can tell which one of us is which.

Curious to see what Mrs. Aswab will do for the Mother's Day workout today - she blasted Fran yesterday, including all the pullups! Just did her first this fall.

I'm going for the 15 ovhd squats @ 215 today ... very excited. Last attempt got 7.

Paul

30/m/200

160/180/180/180/190/190/210(pr)

Awesome day! Very exciting!

just started cf thanks to a buddy of mine. Day behind just did fran with 75's. she's a bitch but a good one. little nervous of the over head squats can barely do them with just the bar. not flexible enough yet.

CFWU- 10 pu's at 40 assist

45,50,50,55,60 fail,55,55,55

200 jump rope
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

forgot. first time fran in 4:37

dsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdssdsdsdsdsdsdsdsd

41 M 190#

CFWU 3X

a day behind (again)
"Fran"
3:58 beat my last time by 9 seconds. Tasted metal and almost met pukie 10 minutes post Fran. I will attempt OHS later today.

sdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsdsd

M/29/5'10"/185/nyc

1x10@45, 1x5@65, 1x5@85 wu

95, 105, 110, 115, 120, 115, 110

very shaky on last 3 sets. dropped a 4th rep on the 6th set too - thankfully I had the safety bars up on the power rack, otherwise I'm sure I would have received a talking to from the gym police.

45/M/6'/180

3-115
3-125
3-140
3-145
3-150
3-155
3-160

TRIED 170 BUT FAILED ALL 3 ATTEMPTS. THANK GOD FOR BUMPER PLATES.

ALL SQUATS DOWN TO A 12 INCH BOX AND UP TO FULL LOCK OVER HEAD.

ALSO DID MORE OHS, 3 SETS OF 15 AT 95 POUNDS TO THE 12 INCH BOX FOR REPS AND PRACTICE.

I REALLY LIKE OHS!! NOTHING ELSE LIKE IT OUT THERE. VERY CHALLENGING. LEGS ARE SOO DONE!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

First time OHS:
in kgs: 30-40-50-55-60-60-60

Age: 32, height 1,68, weight, 70 kg

Took me a while to find what level I should be on, but got really unstable on some of the 60 kg reps so I guess I reached pretty close to tha limit!

Second day back WOD

Daryl 45/55/65/75/85/90/95
Chris O. 45/55/65/75/85/95/105

First time OHS 45/55/65/75/85/95/105
Not as easy as the video makes it look!

Bwt: 134

135
155
185 (x2) tweaked my shoulder a bit
185
190 (got it overhead but shoulder felt bad so I stopped)
135
135

Feeling a little banged up today

30/M/190

As rx'd

95
105
115
125
135
135
145

John

168

135
155
185
200
205x2
205

Post: "Grace"- 3:44

movement prep/prehab
ghd/back ext
1000m row

WOD OHS 7x3
55/65/75/85pb/95pb/100pb/105pb

Back Squat 5x5

Bench Press 5x5

95, 135, 135, 135, 135 (tired, butt started winking), 115, 115.
Prior single rep PR = 155

Tariq
m/5'10"/153#/34yo

Andrew in San Diego Comment # 41

Good on ya, for doing workouts with sandbags, its much tougher! This was the first time doing crossfit with the prescribed weight with a sand bag. "Bag of Fran" was fun and I plan on continuing using sand bags for some of the workouts or when I just want an additional challenge. The weight "feels" much heavier and you must keep your muscles in tension the entire time. Yahoo...

Max, nice work on Fran, do you ever do "Heavy Fran"?

Have Fun, Train Hard,

Billy

3:12 fran

all seven triples of overhead squat with 220lbs

crossfit sacramento

95#

6:00

M/38/150

First time going for 3RM OHS:

115
125
135
145 (PR)
155 - fail (couldn't do the push press to get it overhead)
145 - fail (shoulders were toast by this point)

Great workout, but I felt like the push press was at least as hard as the OHS.

M/27/209

95
115
125
135
135
135
135

Should've tried at least 155

2xcfwu

95/115/125/135/155/165/185f on second rep

Man this one sucks without a rack... Have to clean it then press it... just in order to do the lift... Should be fun...

Allow me to preface this by stating that my overhead squats are weak and I haven't worked on them nearly enough.

That said: 45-65-85-95-100.

I couldn't get below parallel on any of the weights above 45#. Obviously, I have some work to do.

95, 115, 135, 145, 165, 175, 185, failed on 2nd rep of 195.

All weights in lbs

132x3
154x3
176x3
198x3
220x3 (5 lbs off pr)
231x1
240 - missed jerk.

m/28/165/5'11

weights in Kilos
60-65-70-75-80(miss)-80-85(*1)

45x12
95x5
135x3
145x3
155x3
155 Failed and realized that I don't have any safe way to dump the bar ...

... called it a day.

44/76"/193

CFWUx3x15

95x3x2
105x3x3
115x3x2

could go heavier - need to find a way to dump the bar safely

earlier this week

132, 154, 176, 198, 209, 220 x 3

181 x 15, thought it was BW but realized I was 183, next time

Question on grip width:

I'm 6 feet tall, so wingspan is about the same. On OHS w/ olympic bar, my grip is so wide that the outside of my hands almost touch the collar. Sometimes when hands are slippery they slide on out and stop at the collar. Too wide? Should I be working on shoulder flexibility and trying to bring the grip in some, or just go with what feels good?

115x2 (1F)
105
105
105
105
105
115

Today I was having difficult time push press the weight over my head and locking out my shoulders with 115#. I have done 115#x5 before. I was very disappointed with my performance today, Thought I could have done 120#....Next time.

#109 Billy i have not done heavy Fran, I will make it a memo to do. Sure it will be painful in a thrilling way.

M/20/6'1"/195

65 x 3
85 x 3
95 x 3
115 x 3
125 x 3
135 x 3
145 x 3 (SLOPPY form on last rep; barely got it up)

Ok so I am a doofus. I did things the hard way. Been a video and comment perv for a few months then silly me, I go and get the level 1 certif. KMA(kicked my a***) and I have no ego left from last weekend. And yes Nicole is so damn cute in person as she is in the videos. My hat is off to the others, Lisa, Mike, Andy, Mary who helped me a great deal, Dutch and the others. Gave myself a week off to start today. Lucky me I get Fran from yesterday. I did a scaled down and finished (notice I didn't say how I scaled it down). I so love the videos and the girls.
Has anyone figured out how to record the music from the videos (remember I am 50 and I am computer illiterate, KISS it for me)
Thank you all for giving me inspiration. I guess the Zone is next to tackle.
Paul

65,85,85,105,105,105,105

m/43/175

cfwu x 3
as rx'd

75
95
105
115
115
115
115
first time doing for weight form is not strong or smooth need work.

m/37/182

This one's always a challenge due to past shoulder surgery. SanDiego cert was a huge help in teaching proper form

65/85/95/105/115/125/135

Followed up with leg routine & kettlebells

cfwu x3

135,135,140,140,145f3,145,145f2

did to more individual sloppy reps at 145. Neither was not deep enough.

m/30/5'7"/155ish

as rx'd!! (don't get to say that much)

45-50-55-60-65-70-80

Never done these before except as a warm-up. Ass-to-ankles depth on each, definitely have 95 in the bag

33/F/5'10"/155#

Kept it fairly light; still working on form and technique.

70
75
80
85
90
95
100

First time doing OHS!

55/65/75/95/95/85/85

Did 10 reps with the bar to work on form and to get used to it!
Probably could have done more but I didn't want to dump the weight since I am at a Globogym.

Well, I must say I am very happy with my first tri of the season. Today I raced the JCC Tri in Marblehead, Ma. 250 yd swim/ 10mile bike/ 3mile run. I came in 4th place overall and placed 1st in my age group 35-39. My typical training week is CrossFit 3-4x, Swim 2x, CrossFit Endurance bike and Run 2-3x. I average about 7-8 hours of training. I felt I had more in the tank, but I'll take it. Thanks CROSSFIT. Compared to last year (the course was different this year but still challenging), I improved on everything!!! Well, everything but the swim. I got stuck behind my friend Gordon. . . Sorry Gordo :-) Last year my average pace on the bike was 21.2 and this year it was 21.6. On last year's run, I averaged 6:40 miles, this year 6:18. Very pumped.
www.sjp-crossfit.blogspot.com

Max comment #125 Heavy Fran

I have never done heavy Fran either. It seems that you have pretty much received all of the training value that you can out of Fran. For me, when I know that I have less than a ten minute crossfit work out, I look to change it up in some way so that I can keep it fresh. I am not yet at a point were I have wrung out Fran to the point were I'm looking to do heavy Fran but I think that you are :>) Enjoy...

Have Fun, Train Hard,

Billy

43/M/6'3"/200

All x3: 55,65,75,85,95,105,115(f),115(f),110x2 then (f)

I suck!

I'm a few days behind.

Fran: 10:42. Subbed ring pull-ups for bar pull-ups because I had the rings handy and not a bar.

Even with the ring pull-ups this is a PB by 9 seconds.

32 yom 242 bwt
bike 10 miles
wod as rx'd all 3x unless failed
95/100/105/110/115/120/125x1(f)/125/130x1(f)
bike 10 miles

I did ten sets of the 3 overhead squats with 80lbs. I also did them with as a superset alternating with pullups. I did 4 sets of regular pullups, 4 sets of hammer grip pullups, and 2 sets of chinups.

Lots of fun!!!

21/m/5'9"/180#

First time doing OHS with more that weight of bar. Really tried to work on form this time and I think it paid off.

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

S/F

As RX 95lbs all sets.
Dropped bar 3 times but that's what the bumper plates are for! Everything I learned in the Pittsburgh Cert came back to me, even when I was seeing stars. If it hadn't been for the excellent coaching at the cert, I'd still be doing this at 65lbs. If you haven't been to a cert, you owe it to yourself to try one!

35/M/6'3''/224

Burgener Warm Up x1
OHS 45lb Warm Up

65
85
90
95
100
115
115

First time doing OHS and, man, kinda scary... but Fran is my girl!!
I have all guys at the gym staring at this little tiny girl looking like she can kick their asses!
Just starting and trying to catch up on it but seeing improvements everyday.
Crossfit is the only good thing I got out of my ex ;) Absolulety love it!
Keep up the hard work!

mmmm texas. :-)

great to see ken c in the video; butt wink and all!

Completed 100 Overhead Squats with 45 pound barbell for form.

First time doing OHS for weight.

CFWUx2, Bergener WU.

75
85
95
105
115 FAIL!
105
105

I workout at an all women's gym (which already gets me a lot of funny looks when I do the WOD in the freeweights section while all the other people sit on machines) Today was my first OHS & I wasn't going to dump and scare the senior citizens :)

F/26/5'1/133#
45-55-65-75-85-95-105

DID WOD AS RXD LITE LOADS DUE TO LOWER BACK STILL NOT 100%.SO I DID 7X10LB OVERHEAD SQUATS BUT EXTENTED MY WARM UP AND DID 2 MILE RUN.

41/f/5'10"/160

45, 50, 55, 55, 55, 55, 55

Very light weight, but my legs are not my limiting factor - my shoulders are... Maybe as my arms and shoulders get stronger I can pump this up.

25/m/6'/165#

CFWUx3 (-) squats, back extensions (+) 15 push ups per round

As rx'd:
85-95-105-115-125-125-135x2 (f)

M/36/140

Had a pre-WOD goal of reaching BW with this one.
65
95
115
125
135
140(BW)
145(2)

As Rx'd, right after Fran (read: excuses)

3, 2, 1, go.

125(f), 105, 105, 105, 105, 105(f), 95, 95

After trying both out of necessity, The 45 lb bar is infinitely better for OHS than the short 25 lb bar.

kevin: first time doing front squats 135# for each
Kelly: first day of crossfit, 55# for each

M/25/135#

Legs still screaming from Diane and Fran.

In kg:

20/30/35/37.5/40/45/47.5

Will shoot for close to BW next time...

>>>

First time doing OHS for weight.
Was having stability issues as I went up in weight.

95# X3
135# X3
155# X3
175# X2 failed on 3
165# X1 failed on 2
165# X2 failed on 3
165# X3

On the 175# the weight kept rolling forward on me and I had to dump it. Thank god for bumper plates!!

Just to make sure my legs were not the issue I did three sets of front squats:

165# X3
175# X3
185# X3

Those were pretty easy so it must be my shoulder form or grip that is holding me up on the OHS.

135/155/165/170/175/180/190

95#,115#, too low so jumped to 160#,170#,180#,185#,185#fail,160#

m/33/5'11/172

cfwu x 3

as rx'd

65-80-95-105-115-125-130

then muscle up practice.

OHS -- still a project due to lousy shoulder flexibility

KG's
20, 22.26, 24.5, 29.07, 40, 42.26 ,33.4

then did 5 more with 20 again just to work it more.

sigh

25/f/5'6"/146

55/65/75/85/95x1/90/95x1

my first OH squats, first squats of any kind in 10 years, and second day of CF ever:

80, 90, 115, 115, 115, 115, 115 lbs
m/26/6'3"/215

That guy with the tats and the holes in his ears look weird

28/M/5'8/168

65/95/95/95x2/75/75/75

45-65-75-95-105-107.5-110f failed 3rd rep last set

Ed H #123, at your height, I suspect hands against the collar is fine. I am only 5'9" and my hands are at the edge of the knurling. Lock out the elbows!

Sandy:
85, 95, 105, 115, 125, 135, 145 lbs

Darlene:
45, 55, 65, 75, 85, 90, 95 lbs

140(f2)-135(f2)-130-135(f0)-135(f2)-125(f0)-95-115-125
For some reason I thought I had done 11 reps at 135 lbs before, so I was feeling pretty frustrated that I couldn't even get three reps at 135. I'm feeling much better now that I realized the only other time I had done overhead squats was doing a Nancy and that was 95 lbs (not 135 lbs). Phew.

Overhead Squat:

97 x 3
107 x 3
117 x 3
127 x 3
137 x 3
142 x 3
147 x 3

m/30/210/6'1

135, 145, 155, 165, 175, 185x1(f), 185x2(f)

27/M/170
95, 115, 135, 155, 155, 145, 145

Ben B! man How the heck are you! You are one of the reasons that cert was so special. How are thangs in Atlanta buddy! I will be coming out yalls way for the five day seminar this month at the end of may. We gotta go have a beer bro!

tucker

m/39/197

cfwu x 3

as rx'd

95 x3
100 x3
105x3
110 x3
115 x3
120 x3
125 x3

M/48/150

65/75/85/95/100/105/brain cramp(miscounted)

Started light; all very deep, well-balanced.
Start heavier next time.

Season the meat...
13.8 mi. mountain bike - 70% intensity

Tenderize...
Fran (make up) 8:38 sub 5ers are crossfit deities.

Cook it...
Overhead Squats 3-3-3-3-3-3-3
95#, 105#, 115#, 125#(f), 125#(f), 125#, 125#(f)

Sear it.
Max OHS with sloshing pillar of pain (commonly called a slosh pipe) 11 before fail.

29yo M 185lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round. Overhead squat 45lbs x 5-5 65lbs x 5.

Overhead squat
95lbs x 3
105lbs x 3
115lbs x 3
125lbs x 3 PR
130lbs x 3 PR
135lbs x 3-3 PR
4 minutes rest per set. Foam roll after.

39M/180

1- 3x40kg
2- 3x40kg
3- 3x45kg
4- 3x45kg
5- 3x50kg (tie 1RM PR)
6- 3x50kg
7- 3x55kg (new PR)

Tried to hit 60kg but couldn't get it overhead for the squat. Will continue to work up from 50kg. Goal is 60kg or better by end of the year.

three position snatch 60k x 3sets
three position clean 75k x3 sets

OHS
132x3
182x3
192x3
202x3
212x3
220x3
220x3

WOD OHS,
10k, 15k, 20k, 25k, 30k, 35k, 40k.
pure crap, so annoying,just can't get the flexibility.my ankles actually twist inwards and obviously the shearing on my knees is worrying. even with a pvc pipe.the weight and mid line stability is fine,but i've always had problems with flexibility
after football(soccer, for those on other side of atlantic), then muscle up practice,nearly!!!

M/29/205

Loved these! But I had some trouble with balance as I got up in weight. I ended up setting the bar up as high as I could since I couldn't press the weight up with the wide grip.

75/85/105/115/115/120/120

m 43 6' 207#---shed another pound! started cf 15 mo ago at 219# probably gained 8# in legs alone.

95
115
135
135
145-shoulders shaking
125
125 x 7

not in a gym where bailing out is an option--putting a huge mental block in how high i go in wt. still, anyone who can ohs their bw is solid!

First time with OHS.
WOD as Rx'd:

65, 85, 95, 115(x2), 105, 105, 105

Form improved as I went along. Should be able to make quick gains with some practice.

RX: 65-75-85-85-95-95-105

Fran: 9 mins

25M/6'6"/245

OHS 3-3-3-3-3-3-3
115x3
135x3
155x3
175x3
185x3
195x3
205x2(f)

31/m/185
cfwu of course
as rx'd

115,115,125,125,135,145,150

Late night last night = high gravity day today.
65-75-75-75-75-75-65

OHS freak me out. Legs are strong but shoulders are weakest zone so these really get me psyched out. Hated every min of this.I need an OHS shrink.
45-55-55-55-60-65(f)-60-60

46/m/194

120,130,140,145,150,155,160f on 3rd rep,

170 and then 175pr for 1

Old prs was 145 for 1 and 140 for 3, happy with imrovement!!

115, 125, 135, 140(PR), 145x1 then fail(PR for one thought!), 135, 140

Mark (M, 48 yoa, 155)
75, 85, 95, 105, 115(1), 110, 115, 120

Stretching, 5 min abs

CFWU x2 12 reps GHD's insted of sit ups and kipping pull ups now~~ Wahoo. Have to break them up from between 2 to 4 but it's better than negatives ;-)

45x3
45x3
50x3
55x3
55x3
55x3
Tried to up to 60, lifting bar from behind, failed so moved down to 55lbs again

60x3 this time, determind, took the bar up from the front much easier.
Happy mothers day to all us moms!

48/M/215

135-135-135-145-145-145-145

d - 29m/170

174
184
198
208
213
218
223

TUCKER, I'm doing awesome. Living the dream. It will be great to see you and catch up. I'm coaching CF at the gym that the seminar is held at. Can you bring me a medium T shirt out- you guys were all out by the end of that weekend.

51/m/165
95/95/115/115/115/105/105
still trying to regain strength from 6 months of neck/shoulder issues

did this up to 100lbs . jumped to 110 lbs, disrespected the jerk, bailed out from behind and fakcd up my left arm.

duh.

and, i was feeling STRONG too. sigh.

#85/Ben, well said, good soapbox to be on. Paul

Jodi (F/29/108)
Mobility Drills

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Notes: used 65 pounds for thrusters
Time: 6:19 (49 second PR)

I did heavy squats yesterday and didn't get a chance to do Fran...so, I made it up today. I'm slowly getting my time down...next time - under 6 minutes for sure!

not to bad today

135 155 175 195 225 235f

Max#21, I dont know why I am the only one comenting on this, maybe nobody else understands the mechanics of the thruster... There is a reason why most folks use a dynamax ball for proper hip check. From my caclculations, you had a total of 5 complete thrusters. Stellar performance, but, you posted the video, therefore you lay subject to critique. Below parallel bro, or it doesnt count!

m/40/72/190
7x3 ohs
95, 105, 115, 120, 120, 120, 125

F/37/5'6"/140

35-45-50-55-60-65-65

M/40/5'11"/180

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

bwt:151

as rx'd...135/145/155/165/175/185

God bless GSX! We have a hell of a group. I am so lucky to get to be a part of it.

M/25/145

95-115-115-125(f)-125-135(f)-135

Followed by 3 sets of 10 @ 95lbs

RynoGSX...

Ken and I broke into your 40 chinup-in-one-set club. What's next?

Ken C...

Thanks for the tips. I hope to see you obliterate that workout on video!

Tucker...

Thanks for letting us in on Sunday!

135
155
185
205
225
205-f
135
155

Set

1. 95
2. 105
3. 115
4. 125
5. 135
6. 155
7. 165

I guess this was okay.

I just don't get how anyone is OHSing 0ver 200 pounds. How do you get the weight up there in the first place?

CF WOD #14

Tabata Interval with Jump rope to replace OHS in CFWU
Rest of CFWU....

3x45
3x65
3x85
3x105
3x115
3x125
3x135

First ME OHS. It is a start... Could have gone heavier, but I needed form and confidence with my stability before I could execute heavier weight.

Have a good night everyone!

I can't wait to be a part of the GSX Family!! Everybody looks great!
I love training with ya'll. I'll be back friday just to make sure everything is still ok up there...haha.
See ya'll soon.

-Dutch-

M/165/5"11"
Down to an eleven inch box.
115,120,125,125,125,125,125

Didn't fell very 'strong' today. Not sure why.

30/m/235/5'10"

65
85
105
125
135
145 (got 1 and failed 2)
135 (failed)

M/46/145

CFWUx3
OHS WU - 65x5,95x5,115x5

135,145,150,150(1),145(2),145,150,155(PR for 3 rep workouts)

Lost focus in the middle and had to bail a couple times but gained it back.

On 4 minutes rest.

unable to do OHS b/c of shldr pain.
subbed with font squats:
135-155-175-195-215-235-245

Did two WODs today, Fran and this one. Gym was closing in 15 minutes so I didn't have the time to do this proper, but did

95-105-115-125-125-125-125.

Should've gone up to 135 or even higher.

#205 Hero,
Figured I'd post to youtube just to answer your question:
http://www.youtube.com/watch?v=xM_Lx2dusEY

2nd crossfit workout - first OHS
2 wks postpartum
quads still hurt from yesterday
2#
2#
5#
5#
10#
10#
10#
27/f/149

55
65
75
85
95
105
115 (PR)

28m/185/6'

115, 125, 135f, 135, 140f, 140, 145, 150f

27 YOM 185#
I struggled with this one. Trying to go heavy and still have good form. Ended up putting a cooler behind me to make sure I went dwn past 90 degrees.
95,115,135,135,125,120,120
Finished with 4 rnds of heavy bag work and jump rope

27/m/215

My first bout with Fran a day Late as rxd 8:35 Let me just say this is my first CF wod and man did I hit it like a wall. I thought this shouldnt be to bad I can Mil Press 205 pullups arent too hard. F*** That If you didnt already have my respect ladies and Gentleman you sure as hell do now. But to catch up I threw down with todays WOD OHS as Rxd 95-95-105-135-115-115-115 In the future may be able to go heavier from the jump but I will admit my form was horrible I looked like an octupus I bet holding that bar up there trying to squat. At any rate CF is now my new Life I have worked out everyday and never have I had this feeling. Cant wait for tommorow wod hope its not running. Happy mothers day to all moms.

45
95
105
115 x 4

Overhead Squat 3-3-3-3-3-3-3 reps
First time, I think.
20,30,40,40,50,50,50

26/m/175/6'1

95-105-115-125-135f-135-135x1

44/m/155

10x dowel
3x ea: 55,65,75,85,95,105,115

OH strength can't keep up with leg strength. Still like this lift and the way it engages the mid-line.

Good workout with John and Mark today. Did full Crossfit warm-up, then OHS as follows:

95
95
105
110
115
120
125

Finished it off by doing some Deadlift form work.

Dave
35/M/210

125x3
145x3
145x3
145x3
145x3
145x3
155x3

Really worked on depth today...
115-120-125-135-135-140-145
felt good throughout, but certainly some instability at the shoulders. uneven midline during concentric w/ last two sets...more right than left

45/181

3 x 111
3 x 133
3 x 177
3 x 200
3 x 205
2 x 210
3 x 210

All the 200's are PR's. Gave 215 a go and felt confident going in but couldn't lock it out.

dmarsh #213

That was impressive.

First time doing overhead squats. I wasn't as smoked after this workout as with many of the others; I hope it did it correctly.

Loads: 65, 85, 105, 115, 135, 155, 155

I will definitely start heavier on the next go-round.

m/28/195

OHS 3-3-3-3-3-3-3:
95, 105, 115, 120, 125,130, 135 (pr)

Anyone else find OHS hard on the wrists?

Most I have ever tried on OHS was 95 # for Nancy before attempting this.

25/M/155#/5'10

#65, #65, #85, #85, #105, #115, #125 (2 Fail)

Stay Strong!

~Z

37M/5'10"/163#

As Rx: 95-115-135-145-155x1-145-145-145

Would have felt confident going heavier, if I had bumper plates.

just started doing ohs, i did this wo yesterday,
i could only work up to 85lbs.
Any tips on gettin my ohs weight up?

46 - 6' - 210#

CFWU x 3 (low intensity)

As RX'd

95 x 10

135 x 3
155 x 2 (F-#3)
135 x 4 (Make-up)
135 x 3
145 x 3
135 x 3
135 x 3

95 x 16 (was going for 25-got interrupted.)

Note to self: more form issue than weight issue...Again, something else to work on! Didn't feel it today.

34/M/180
95
135
155
175
185
195
200

31/F/118
45
55
65
75
80
80
80

Posting for Tracey
F/43/115
General WU

45-55-65-65-75-80-85

#213 dmarsh

223 lbs OHS video - Nice work!

27/M/183

7x3 Overhead Squats (weight in Kilos)

60,70,80,90,95,100,110kg(1)

David Sailor:
That is some mighty strong work. Good job on the PRs and very impressive.

... Mike

46 / 177

Never did this 7x3 OHS before in my 20 months of CrossFitting. Always found a way to bag out of it. Everything over 88's a PR. 1RM was 135. It was cool!

88-110-122-133-144(1)-144-150-135(5)

First, time OHS, need to work on form
All in Kilos 30 x 3, 40 x 3, 45 x 3, 50 x 3, 55 x 3, 60 x 3, 65 x 3,
70 x 1 coordination went out the window tossed it
50/M/220
Courage and loyalty are my virtues

#34 dmic
That kooktacular tat/earring guy is Ben. When nobody else was looking he pulled my sorry self through Fran. Couldn't have done it without him!
There are some pretty amazing people to be met at a CF cert. I am glad to have been able to meet a few of them.
k-

Me: 41yo/M/5'!0"/181lbs

Warm Up: some quick stretches

WOD: OHS

95lbs x 3
115 x 3
135 x 3
135 x 3
145 x f-f-f
135 x 3
135 x 3

Not my best effort. I only had about 25 minutes in the gym before it closed, bummer. I did see two other crossfitters, Nick and Michelle who were both doing Fran :>) Nick, it was good speaking with you afterwards and Lysa is definately interested. Let's do dinner later this week.

Have Fun, Train Hard,

Billy

Bingo, I second Leslie Ap's comments...thanks.

Well, got the 15 reps, but it took five sets!

warm up and singles up to 215.

215 x 4
210 x 3
210 x 3
210 x 3
210 x 5 and an almost

Felt rusty, hadn't put up heavy Ovhd squats in a fairly long time, will find a way to work this in more often. Paul

Overhead Squat 3-3-3-3-3-3-3 reps

40,45,50(2-f),50(2-f),45,45,45

25/m/175

First time with OHS, will go heavier next time...
95
115
115
125
135
135
135

Anthony (M/29/170)

OHS
45x3
45x3
95x3
135x3
155x3
165x3
175x3 (PR)

47/m/179

115 x3
125 x3
135 x3
135 x3
135 x2 dropped 3rd
115 x3
115 x3

awesome wod - felt this everywhere, mostly in my lower back

95
115
135
145(2)
145
135
135

As Rx'd

95 lbs for 7 sets of 3 reps

Ryan (M/28/190)

135x3
155x3
185x3
205x3
225x3
235x2 dropped 3rd
225x2 dropped 3rd

225 was my last PR

A

F/41/5'4"/140

95# F on 3rd rep = dumped on my basement floor, thought I cracked it, and our house is on the market so.....
75#, 80#, 85#, 90#, 90#, 90#.

I'll be trying 95# again! Guess it's time for rubber weights!

45,65,95,135,135,185,185

M.31.5'7.175
At globo gym, no bumpers
95,115,125,135,135,145,145

M/22/6'1/185

as Rx'd

109 X 3
122 X 3
127 X 2 (3f)
127 X 3
132 X 3
137 X 3
142 X 3 (PR)

Still a relatively new exercise for me. I'm starting to get it down a little better. Legs and shoulders felt fine but wrists hurt real bad.

As Rx'd -

Squatted to med ball / should have started higher

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

65 x 3
65 x 3
75 x 3
80 x 3
80 x 3
85 x 3
65 x 3

115
125 f (2)
125
135 PR

Had to stop because of time, but felt really strong

1st day...in awhile...

Well I spent the whole day in Banff doing the Mother's Day thing and got back into town and up to OPT by about 7pm, which is insanely late for me but I HAD to train today, no excuses. On the slate today was Helen, which marks the first time I've done any running WOD's since I rolled the ankle on March 1st, and I can honestly say (as bad as I felt) I'm very happy with the results.

8:39 as rx'd, only 25 seconds slower than my PB. I had a TON of nervous energy when I got to the gym (the double espresso helped), even though I felt stomach sick most of the day, so I had a quick, intense warm-up, I cranked up the hardcore tunes and got to it as quick as I could. My first run was quick for me, about 1:22, and the round was finished in under 2:30 but the wheels fell off immediately. Runs two and three were sheer pain like my lungs were on fire. I just put my head put my head down, thought about my wife and my son; I remembered being there when my friend, OPT, did this WOD in 6:59, and I gave it my best shot. After today there's nowhere to go but up here.

Today was not about times, it was about proving to myself that I can get back on the horse after being knocked down. My time was just gravy compared to the satisfaction I felt after simply finishing this WOD.

I'm back.

Post-Tabata anchored sit-ups for reps=106. Ow.

29/f/110

65-70-75-80-80-85-85

pre: wux1
post: nothing

not feeling it today. totally wiped out

First OHS

45x3
65x2
95 failed...could not get low enough
65x2

need to buy some small plates so I can increase in smaller increments

33yom/167/6'0"

65,95,100,105,110(PR),115(PR),120(PR)!

This one was brutal, and I love strength days.

pre: rom focus on knees hips and shoulders
post: not a whole hell of a lot

started the counted sets at 115 worked up to 145 and said the 145 were marginal at best so backed it up to 135.

Jumping muscle ups for me manana so 60 reps

103-110-115-120-125-133(PR)-138(f)

43/6'1"/185

135 145 155 165x2 165 175x2 175x1

felt tentative to really push it with my neck problems. but no pain so far.

post: 40 pulls consecutive
did the forth bionic vs opt workout 21 15 9 225lb. deadlifts and row 750m 500m 250m. 8:01. gotta do that one fresh next time.

kasey and whiskey

great job today guys. both of you have gotten a lot stronger in a very short time. youth.

gaucoin

glad to hear the ankle is better. sounds like you've done well working around that injury.

sailor

man you killed it today! great job.

What an awesome mother's day for me! WOD, then made up the track WOD from last wednesday, then stuffed myself with a mostly paleo brunch/buffet with my partner and three kids, then a massage and an afternoon of resting!

OH squats -- first time trying max weight:
65 (felt shaky); 55, 60, 65 (felt good), 65 (just making sure), 70, 75

On the track workout, I dropped :35 seconds over all (four all four rounds added together) compared to the 4/1 workout. And that was after a few days of crazy workouts.

Crossfit works!!

51/M/150

50% week

55, 65, 75, 85, 65, 55, 55.

My ohs are so lame, that my 50% version isn't much different from full-strength.

CFWU x3 (10 reps)

As Rx'd OHS 3-3-3-3-3-3-3

15/20/25/30/20/20/20

Due to shoulder flexibilty issues, this is the hardest CF exercise for me to do. Had absolutely terrible form at 30#, so dropped down to 20 to work on form. Need to go lower in the squat.

F/58/5'6"/136

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

Katie-26/135, 1st OHS WOD
35# 7X3 - need to stay on heels

Nic-28/175, WOD as rx'd
95-115-125-135-145-155-175x2(f)

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

85,95,105,115,125(1rep),125(2reps),115,115

40/M/185

CFWU

115,125,135,145,155,165F,160,165(2 reps good failed 3rd)

3x 155
3x 165
3x 165
3x 175
3x 185
3x 185
3x 185

Felt good. Low back fatigued, but not painful, still didn't want to push it too much. Some confidence is creeping back in.

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

5 min C2, CFWU, BWUX3

3 OHS warm up sets in addition to ones in CFWU done with bar, then:

155
155
160 (f 3rd rep)
160
165
165
170

First time going "heavy" (for me) on OHS. Don't know how I missed it in my first year of CF. Felt better as I went along though. Thought about keeping on, but didn't want to push too much on 1st day on this type of thing and getting late for me anyway. Body weight=165.

First time for overhead squats.

3x135 - was REAL shaky so dropped weight to get form down
3x115
3x115
3x125
3x135
3x145
3x155

Got better as I got used to these, expect huge jump in load next time I do these

22/F/170
55 65 70 75 80 85 90

M/27/5'10/227lbs

tried to a dip,should still wont let me do 1. oh well at least i hit a good OHS #.

135/145/155/165/177/185/185

Vance

65,75,95,105,115,125,125

mom 20

#241
just got around to watching the vid. ben seems like a cool guy. sorry to offend. i may have been drunk-posting. not sure...hazy

45/65/75/85/95/105pr/85

3x95
3x100
3x100
3x102
3x105
3x106
3x107

total: 2145 Thank god for incremental plates

45-55-67-77-87-99-109 (pretty shaky on this one)

#281
I wasn't offended at all. Just wanted to share. I love that you typed "kooktacular" I think I'm going to steal it!
k-

missed this one to make up Fran

20-30-40-50-60-60-60

all weights in kilos

lower back very sore for the last 3 days took it easy

95
115
135
155
165
175
185(PR)
crappy bar, crappy iraqi wieghts.
JSS KdGII, Bghd, Iraq

CFWU
Burgener WU

(x3)
45,55,65,75,85,95

10 min jump rope, 30 PU, 50 push-ups

23/m/5'9"/152#

In over a year I've never gone max weight on OHS. Can't go very heavy until I get some bumpers, as I can't afford a heavy miss on "nice" flooring. Attempted out in the yard, but wasn't very stable and still worried about missing onto a sprinkler head... excuses, excuses.

Just did 65-80-100-105 and called it a night, since I was no longer comfortable returning to rack from over 105 w/o risking dropping the weight.

Bumpers soon I hope, then I'll be able to go nuts.

36/6'2"/195
Colorado Springs

I posted this on tomorrows comments, posting on the correct day.

OHS 7 sets x3
As RX'd: 40/50/60/70/80/91x/91kg (200lbs)

http://www.youtube.com/watch?v=z8tLfq51W74

This is my first time pushing for a x3 rep max and I'm happy with that. My goal sometime this year is to push out 15 BW OHS. Muscleups tomorrow, I can't wait...

as rx'd

135-145-155-165-175-185-185

135-155-165-175-185-195-205

Could have gone heavier.