You gatta love that D_Wag. See you tomorrow for some painful OHS's.

Is anyone else's back ready to explode? I cant imagine how OHS will feel...

Has there been a release date for "Every second Counts"? And is there any info on the distribution method?

Can't wait fot this one. Been trying to get Bodyweight for a while

This will be my first time doing overhead squats. Does anyone have any tips on proper form and execution? Ironically I was just thinking earlier today that since I'd been doing crossfit i hadn't seen OHS prescribed...

Can't wait to see it.

nooooooooooooooooooooo! 6"4" with 4 spinal fusions,this does not bode well.135 here i come,haha.

Every seconds counts ... coming soon ... GIVE US A FREAKING DATE ... WE CAN'T STAND THE WAIT ... thank you :P

yes my lower back kills too. i have caveman PT at 0600 tom. with an IOTV on, the tire flips and sledge hammer slams are going to SUCK! but looking forward to some OHS.

absolutely hanging for the movie to come out. Josh is a beast

When is this freaking movie coming out? This is getting worse than Chinese Democracy

Not to be repetitive... but, a release date would be sweet!
yay squats

can you make the CF banner atop the WOD pages into a link for the main page?

Looking forward to see what my max is on these. I have been working OHS in the warm-up.. Just about to move from 45 pounds x 15 reps for three rounds to 50 pounds.

I've been waiting for overhead squats!!!

anyone know the last time we did this?

Quick question: Was wondering if someone could tell me what the exercise Squat Pull entails. Was looking for it in the FAQ section but could not find. Tanks.

new to this can anyone recommend a first time out weight to use? and what the rest interval should be between the 3 reps sets...or is there one?

my back is destroyed still, so this should be pretty interesting. I'll switch into that gear that Everett speaks of and ignore the pain :) Can't wait to go heavy on these

Just a little trivia, Caity Matter and Josh Everett grew up 20 miles from each other. Must be something in the water in Allen county Ohio.

I am actually sickly excited about this one, I have no idea why but we'll see how my body feels tomorrow..because right now it's on fire...pretty much everywhere.

Looking forward to seeing everyone's results and PR's..
Get Some!
JroCk, put your game face on! See you in the gym.

TaZ ~ Jeannie

can't wait for "Every Second Counts". Its gonna get me stoked about crossfit even more than I already am.

you go CMalz #16! I'll be there to help you "dig deep"!

C-you in the AM!

The 2008 Crossfit Games were among the highlights of my year. Look carefully behind Josh during the C&J and you can see my partners Dale and Apolloswabbie. Good times. Josh Everett is one of the good guys; just a quality guy. Nothing more to say.

Okay...Overhead Squats. There are two videos in the "Exercises and Demos" section on the left side of the Main Page. Click over there and watch them.

Now watch them again.

Take a peek at the WOD demos and look for "Nancy", 5 rounds for time of 15 OHS 95# + 400M run. If you've been doing the CF W/U (and you HAVE, right?) you have been practicing the OHS with a PVC pipe or dowel every day. Right?

The key here is ACTIVE SHOULDERS and a very, VERY tight core. Raise your shoulders to your ears, tight. Good lumbar curve, tight abs, suck in your lower rib cage. Squat. Past parallel. Deep, like the catch in a deep, heavy clean. A$$ to ankles. Stand up. 1.

We've done a lot of strength work this month so no questions about "just 3 reps" or "is that all there is" or "how long do I rest between sets", etc. Crossfit is self-serve and these posts are just a courtesy. Review the Deadlift and Front Squat days and read through the comments.

Oh yeah...anyone who has any thoughts that we don't do enough "abs" or "core" work just isn't paying close enough attention. Report back to me what your weak point was here, where you were sore that you didn't expect to be sore. Thought so.

Tomorrow is a Rest day; thought we'd chat about diet. For now I leave you with two words: "cheat meal." Well, maybe two more: "carrot cake".

I'm jes sayin'.

Thank God there's no Pullups!!!!!!!

Love OHS! I can't do a lot of weight, but it's one of my goals for this year to at least get to 95 lbs.

Ive been doing crossfit for the past 2 weeks, pushing myself hard, and I noticed this morning I already a lil bump on each forearm...pretty stoked....really quick results!

Ohhhh $hit...This one is gonna be tough...Lets see how my back and shoulders feel tomorrow after doing those Cleans from today WOD...

I can't wait to get a copy of Every Second Counts. I've been searching for that next gear myself.

noooooooooooooooooooo these are my arch enemy!! mostly because I still suck at them!

Reference date anybody?

Seeing Josh barrell down that hill just gives me the cold shivers. Awesome.

This "Coming soon" is getting a little old. Can we see the video already???

haven't seen overhead squats in a while. should be fun.

haven't seen overhead squats in a while. i can't wait.

This is funny....I just attempted some max OHS at the end of my WOD today.....yes I was a little tired (very tired), so I can't wait to attack these bad boys tomorrow.

Keep it coming!

weight in kgs

30-35-40-45-50

one of my weakest areas but heaps better than my 35kg 1RM 4 months ago

#37

Hey Mike m....
How did you lose 5lbs in under a minute? lol

BINGO please tell me carrot cake is an awesome zone meal!!! lol

Cant wait for OH Squats...With my back as sore as it is, I should be able to do 15 pounds with no problem.

i wanna be josh everett.

Gaucoin--ditto on the hill run. There were so many moments from that weekend that still ring in my memory.

Sad that I'm gonna be over seas for this years games. I'll still be doing the WOD's as best I can with what I have though.

Cheers.

-- yo FitMom!
are we really going to attempt these at the gym.. i see us breaking another toe!!

ok another stupid question...was told you are always supposed to do the Crossfit "warmup" cycle of exercises..pullups..crunches..body squats..dips.. before doing the actual WOD?is that the case...?

Well it's about time!!! Been waiting for this for a long time!

# 7

The best advice I can give is to keep your traps tight, as well your core. Squeeze your traps to your ears and suck in the core when it is overhead. I really suggest warming up the hips.

Gunney--
Yes its recommended to do those movements as a marm up everytime. What I like to do is take the movements that I'm not so good with and practice those in addition to the basics. The idea is to burn those movements into muscle memory.

Haven't done a heavy OHS WOD yet...frickin beast...

Please tell me when the "Every Second Counts" video comes out. I can't wait. Coming soon is not good enough for me!!!

I already saw the movie. It's worth seeing!

Turning the warm-up tomorrow into a heavy Snatch workout, which I have not done heavy in a long while. I will hit heavy OHS after Snatches. OHS goal = 90kg for 3 reps.

Problem! I am still sore from Monday's shoveling workout. The area I am very sore in is my lower back. I have never felt like this after a workout. I skipped today's WOD and just swam laps. Now I feel like crap. I feel like I should have done it. I am still sore but should I be doing a scaled down workout of some sort or something.. Any thoughts?

NICE!

mike #52--

skip it. see how you feel tomorrow. reference dave castro in the CF journal article about "catching up" and skipping workouts (http://journal.crossfit.com/2009/01/crossfit-programming-part-6.tpl)

skip the day, pick back up when you're ready. no regrets and not much lost in terms of fitness. train hard, but train smart. good luck.

F/34/5'2"/148

Warmup:
broomstick x 10
30# x 5
50# x 3
60# x 3

Work sets:
65#/70#(PR)/75#/75#/80#

65# was my previous 1RM (from June 2008) and 70# was my previous snatch PR (from Oct. 2008), so I'm pretty happy with this one – though I didn't have anywhere to go but up. 80# felt really solid and I'm sure I could have gone 85# and over but I couldn't snatch it up and didn't have a squat rack. Next time.

ahhh, I hate max load wod's when i'm at school b/c we have no bumper plates at our gym and i cant drop the weight

"...Now I feel like crap. I feel like I should have done it. I am still sore but should I be doing a scaled down workout of some sort or something.. Any thoughts?"

Comment #52 - Posted by: Mike

There is always tomorrow, Mike. You did the right thing. Listen to your body and be smart. It's not life or death if you skip a workout. I skipped the Shoveling WOD because I knew the chance for injury is too much for me with that WOD. Live and learn, rest today and attack tomorrow!

Wow thats pretty cool. I was thinking about subbing these for the power clean in the last workout but didn't. good thing huh lol

The quicktime link isn't working.

13:26 on the p.cleans and ring dip WOD as RX...have a little problem with my right shoulder...tomorrow overhead squat? Good way to die hahaha...but Herm snatch? Thats a great idea bro of course after that i'll hit "annie"....

My entire body scream "SORE"

I am looking forward to this workout. For depth,is it better to go butt to heal or down to a dynamax ball? I don't have a dynamax ball so I would need to approximate. Thank you in advance for any feedback.

That dude is my hero!

i have a question maybe someone can help. a friend at the gym is a competitive powerlifter. 188#'s and DL's 580#. he wants to evetually get to 600# but has hit a plateau. his programming consists of the 3 powerlifts with variations(ex. practicing pulling to below knee and lowering to above knee with above max weight.) no metcon work or other exercises in program. does anyone know of any cf articles that present facts or explain why and how adding metcon and other exercises that can increase his DL. i suggested starting out with heavy kettlebell swings and some 400m intervals to complement his regular program. any tips or articles would be appreciated! thanks

hmm anyone else having problems viewing today's video in quicktime? i'm on a mac and won't read the wmv file either, but i am also kind of a computer dumbass. :P thank you.

Boots & Utes
WU @ 45#
135
155
165
175 X 1 then lost it
185
Going 200 0r over next time! Cool

Cleans @155#
Dips (bar dips)
15Power cleans/60 bar dips
12/50 9/40 6/30 3/20 31minutes

yesterdays 29 minutes
virtual shoveling was tough
good workout

#55...you're supposed to snatch up the weight?

m/25/139

Been away from CF for about 5 months now, just starting up again

OH SQ 3x5: 95, 115, 105, 105, 115

Followed with 3x 10 pullups, 15 closehand pushups, 20 4 count supine bicycles

3- 95#
3- 115#
3- 115#
3- 105#
3- 105#

My balance/flexibility and form were the biggest factors in this poor showing. I am pretty pissed, need more practice i guess.

M/31/6'3"/205

95-115-135-135-135

No bumper plates = a lot of "man handling" on the way down = not really that close to my 3RM

Quick question: When you do heavy OHS, how do you start / get the weight overhead? When I go light I just snatch it. When I go heavier I struggle to get a wide enough grip. If I lift it from a squat rack its tough to give clearance around the rack (esp if I leave room to slip). If I take the bar at chest height and Push Jerk it up, my grip is too narrow. I guess I could have spotters on each end, but I rarely have that option. Maybe the best answer is to get as wide a grip as possible from the rack, then go wider and dump the bar after (although dumping from overhead doesn't engender goodwill).

ANy chance for a "compare date"??

We have a saying in distance running (I've been running competitively or "semi-competitively" for twenty-three years) that applies quite well to CrossFit; I find myself, coincidentally, saying it quite a bit to my wife a lot lately: "better to show up to the race under-trained than to not show up to the race because you've overtrained." Agree with drew #54 COMPLETELY! Live to fight another day and get after it with a vengance when you're ready to go... soon enough, you'll be kicking butt each WOD. I know, two months ago I did 42 pull-ups and hit complete failure when we (a group of about 200 Army-IN LTs and cadre) did Angie, to completing yesterday's pullups only getting off the bar once during the 30 and not getting down anytime on any of the remaining sets (none of which took more than 30 seconds).

Thanks Coach! Should have paid attention to the throwers instead of focusing on the skinny guys for so long!

watch the OHS videos, all about setting up w/ or w/o a rack

All weights in kg:
19.5 - 19.5 - 20.5(F)- 20.5 - 21.5(F)
No improvement on this one since July last year.

F/33/63kg

Urgh, 85# for work sets, which is embarassing. I got 95 without any real trouble, but since my weights are in my home office I can't afford a dump or I might hit my desk/computer (hey, it beats not working out at all).

First time doing OHS, though--good exercise!

95x2 fail on 3 (broke concentration and failed to stabilize the mid-line like a mo fo on last rep)
95X3
100x2 fail on 3 (failed to stabilize the mid-line on last rep again)
100x3
105x1 fail on 2 (shoulders got weak)
100x3

Big issue for me is strength from the waist up and shoulder flexibility, not strength from the hips down.

Need to do this one more. I suck at it but I like the exercise.

Back still burning from last two days, i will be thinking about this wo all day long... can't wait already starting to psych myself...

50k-55k-60k-65k-70k
my hamstrings were pretty tight this morning and i havent done this wod for a while so i took it slow. my old 1 rep max was 60k so im pleased. Still a long way from 15 x BW tho, which is the aim!

m/31/165

12 hours after cleans and ring dips
125, 135, 145, 155, 165

didn't feel like i got past parallel on the 165 round so i probably shouldn't count it. i ended up doing a push-jerk with a wider grip than normal and accepting that grip for the ohs. if i went much wider i probably wouldn't be able to control the weight on the way down.

Can't wait to do these! Been practicing so should be able to get close to body weight.

CFWU X 2
22 min indoor bike ride

Gate River Run (Jacksonville, FL)

I'm training for the Run happening in March. I would like to know if anyone in Jax is training or anyone from out of town coming in for it. As a CFer, it would be great to train/meet any other CRer doing this event.

Thanx.

95
105 x 4

This exercise is so hard!

As rx'd
20-20-20-20-25 kg

50 60 65 70 77

Never done these before. Looks a lot easier than it was.
25/m/6'/205#
155x3, 185x1(oops), 155x3, 165x3, 175x3
I really don't think my form was as good as it should have been though...

m/43/74kg
Snatch WU
OH squatx3:
50 kg
52,5 kg
55 kg
52,5 kg
52,5 kg
Deep, way below parallel

Warm up: 1K row (4:50), CFWU x 3, OH squats w/ bar x 10, 65 x 10, 85 x 8

WOD: 105, 115(very unstable), 95, 95x4, 95x5, 95x5, bar x 15

I definitely need more work on form.

Cool down: row 2K (7:59), stretching

#71 Tim

Is the Army starting to pick up Crossfit at the Infantry School? That would be a huge step in the direction the Marines are taking. Good to hear that you guys are doing it no matter what. They are trying to get it started here at Fort Leavenworth, where we had a Level 1 cert a couple months back. They want to get Officers to push it out to the rest of the Army, but we need more help.

Todays workout was my first OHS
65-65-70(F)-70-75
Core still smoked from Monday

Female 5'8"/140/34

65-75-85-95-105

Right on Josh, its all about embracing the pain.

M/40/190

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

155
155
155
155
155 (tried twice, but only got two reps before failure)

Game face on.
Left shoulder separated.

"A good day is when you don't have to chew through the leather straps."

3..2..1..

~J~
Accept the Challenge, Train Hard and Push Through "IT"!

22/m/158

OHS: 155, 175, 175, 185, 185(f)
Snatch 135lbs (pr)

as Rx'd

115-125-130-130-140

I started this out too easy. I think if i would have kept going i could have gotten my body weight for sure. Next time!!
My body definitely needs this coming rest day though, my core (mostly my back) is demolished.

M/34/190/6'2"

45 X 5
65 X 5
85 X 5
95 X 5
115 X 5
135 X 5
145 X 5
155 X 5

Wow, was that an odd feeling on the first one- I tried to start with 95lbs and almost lost it. Then I had to go back to just the bar and work my way up. Forgot about the tight shoulders that it mentioned in the video and want to try it again as it was challenging to keep the weight stable (and actually be maxed out at 3 reps). The comments here were very helpful.

correction on 4th set: 135#

M/42/177/6'2"

CFWU (3 rounds), OHS 65X10, 85X8, 95X4, 115X3

WOD: OHS 3-3-3-3-3
120-120-125-130-135

Little wobbly sometimes. Could not quite get in full squat w/135#. Last PR for a 1RM OHS was 120# in July.

Steve Cole

This question MUST HAVE been asked before but here goes. Why is Matt Murski's chest blocked out on the "Every Second Counts" Outtake? Does he have an offensive tattoo or something?

YAY squats!

150 5'7.5" 33 yom

150x3/155x3/160x3/165x2/170x2
prx15/prx20/prx25/
3min rest between sets

i always train with metal plates so had to be sure i made reps as i always do
great 3 days coach!

M/27/240

Yikes!

As Rx'd, 5x3 w/ an empty bar (45#).

First time attempting OHS with any kind of weight at all. This revealed how embarrassingly weak my core is. Guess I'll start doing these more frequently. I finished with some regular situps and GHD situps so I could still get some core work in.

3 x 135
3 x 185
3 x 185
3 x 185
3 x 155

4 sets of 15 pull-ups
2 sets of 10 L pull-ups

M/36/210/5'11

m/31/5'9"/169

as rx'd

3 x 115
3 x 120
3 x 135
3 x 140
3 x 145

warm up..
95X5
115X5

as Rx'd
135 x 3
155 x 3
175 x 2(fail on 3)
175 x 3
185 x 2(fail on 3)
185 x 1(couldnt hold it up any more)

135 X 3
155 X 3
165 X 3
165 X 3
175 X 3*

* Had I been being judged I'm sure I would have heard a loud "NOPE" on rep #3. Barely to parallel let alone below

I am a female 5'5" and 120lbs

any suggestion on how much weight I should be using for this one???

I have been doing crossfit since June so I have some strength but I also have no spotter b/c I work out in my garage!

34/M/185
no bumpers
135
155
165
175
185 x 1
135 x 10

Like a lot of others, this will be my first time doing OHS. I was thinking i'll start off at 95 and build my way up before I start my sets, just to get a good starting point. Ideally, I'd like to do 6 sets of at least 135, but I really don't think my balance/core is good enough at this point.

Can't wait to go out this door at 5 pm and go do some squats! 3-2-1 GO!

95
115
120
125
130x2
no bumpers

"...this will be my first time doing OHS. I was thinking i'll start off at 95 and build my way up..."

Comment #108 - Posted by: JayBear 5'9 180

I think you're underestimating this, just as I did when I started out. I'm going to search for your results later in the day. GOOD LUCK!

M/40/6'3"/208

CFWU x3

OHS 3-3-3-3-3

KG's 40 40 30 30 30. First 2 the form was poor so I had to go lighter. First time doing this WOD and as has been mentioned before it's harder than it sounds. Doing the CFWU with a broomstick is a piece of cake til you you put a bit of weight on. I thought I was reasonable at squatting but I seriously need to work on these. Good WOD though. Cheers coach from all the CrossFitters in the UK.

Stevie.

135x3
135x3
145x3
155x3
165x3

haven't done these in a while, need to work back up 20 pounds to where i've been before. i will be doing more of these regularly....

Needed a long warm up, traps were soar from yesterday. Midline stabalization was the limiting factor.

135,135,135,135,135

No bumper plates so couldn't push myself as hard as I wanted to.

95-95-100-105x2-105

First time to ever do overhead squats... Ugh that was so depressing.

bw 165

95x3
115x3
135x3
140x3 (fail)
140x3

m/33/165

cfwu x3

OHS
95 x 3
105 x 3
115 x 3
125 x 3
135 x 3

I could've gone heavier but I was worried about bailing on the wait in my crowded globo gym...that and I was late for work.

BW 115#

115-120-125x2-125-115

Tried 130#, but couldn't push jerk the wt overhead to do the overhead squats.

135/145/155/185/205(1)

115 - 135 - 155(2) - 155 - 165

m/27/171/5'9"

Kim Phan, # 117 - I think you have almost everyone beat as far as OHS weight vs. body weight ratio...your numbers are outstanding.

Only about the 2nd or 3rd time I've done a OHS WOD:

worked my way up to 105, then began WOD; used that weight for all reps.

23/m/180
115-125(f on 3)-125-135-135

31/M/190

as rx'd

115
125
135
145
155

thought I might be able to get 165 so I gave it a shot and got all three.

Next time I'll shoot for 175.

John

Hey Guys,
I just wanted to say how much crossfit is helping me. I was college football player that got hurt and had a cervical fusion. I played at about 250 lbs. After my first neck surgery, I got serious about bodybuilding and was in great shape. But the last 6 years, I have been in financial planning and sit at a desk all day. Ballooning up to a soft 280 lbs, has made me feel horrible.

Anyway, I started implementing crossfit into my routine and am already feeling great. I am down to 265 to 270 (depends on the time of day :) But with my muscle memory, my legs and shoulders are growing like crazy. My guess is that I have actually lost about 15 to 20 lbs of fat.

My short term goal is to be down to 250 lbs, lean and the look at a new goal.

Anyway, this training gives me the same feel that I used to have years ago playing football. My college coach would run us through insane two a day practices much like the Murph but with big tires :) The Murph is my favorite workout and I am determined to master it (can't do the entire thing yet.)

Thanks for all of your posts. It motivates me to know there are 1000's of people across the world doing the same thing.

Thanks,
Gaines DuVall
Las Vegas, Nevada

M/39/5'7"/180#

First Time OHS

CFWU x 2

95#-3
95#-3
95#-3
95#-3
95#-3

45#-6 (work on form)
45#-6 (work on form)

M/178/28

40kg x 3
50kg x 3
60kg x 3
80kg x 3
80kg x 3(f)

60kg x 10

Had a late wod last night and did this one before work this morning - didn't work out for me so good

Allo, bonjour!

10kg x3
15kg x3
20kg x3
25kg x3
30kg x3

I am training at the Xfit Saint-Laurent. It is good gym, like no other.

http://www.x-fit.ca

Legs are my weakest area (especially squats).

Did more than Rx'd but worked my way up slowely due to bad back.

45#, 65#, 75#, 85#, 90#,95#, 105#, 115# (failed after 2.5 reps).

This was my first time doing OHS, so I tried to stay focused mostly on my form. Hopefully the weight will go up next time, but still felt great! I LOVE CROSSFIT!!

75#/75/85/95/105

Disappointing wod for me.

M/22/5'9/155

I seemed to have lost a lot of my strength and flexibility in my shoulders in order to do OHS which I haven't done in a LONG time so...

10-10-10-10 at 65#

33/M/6'00"/181

Overhead Squats

3x95
3x115
1x135
2x125
1x125

Fell apart at the end. Non-locking, bird wings for arms.

Dan D.

Pulling double wods until certification, shoulders fired form 3 rounds of 40 OHS in an additional wod yesterda,y so today was a sorry as rx'd:

95/115/135/155/175

m/39/6'/233

cfwu, bwu

PVC, 45, 65 X 5

95
115
125
135
155 X 3

175-185-195-200-200

5-10/180/28yo

A miserable failure. It's not the ohsq's that are a problem it's getting the bar overhead in the first place.

75
80
82
85 failed to get it overhead so dropped down in weight
80
82 again failed to get it up
80

65/95/115/125/105

The 105 felt comfortable

3x82
3x82
3x82
3x82
3x82

M/32/5'9"/155

I Pr'd this baby. Hell Yeah.

135 X 3
155 X 3
175 X 3
185 X 3
195 X 3

did yesterday's WOD:

Dips (because no rings)
Power Clean (57kg)

19:34 min

M/20/175m/68kg

24/m/6'3"/250

as rx'd

165
175
185
190
195 (rep 1 a bit too shallow; 2-3 good)

For all those wanting a compare to date, my records show 5/11/08 as the last time we've done this WOD.

#106 Chrissy (and everyone else who is uncertain about where to start)
Prior to begining your 3x3x3 sets you should do some warm ups (after the CFWU of course). I usually go with 15,10,7,5,3 and then begin the working sets. For the first attempt select a weight that you know will be super light, like an empty 45lb bar. Focus on form and control for the first 15. Guage how that weight feels and use that knowledge to select your next weight, which should be a decent increase. Again, focus on form and control throughout all warm ups increasing the load with each set until you are at a number you feel will still allow you 5 more sets of 3 while still being able to somewhat increase the load. As an example, this is what my loading will probably look like this afternoon.

Previous 3 rep OHS PR - 175
Warm ups: 15x95, 10x120, 7x135, 5x145, 3x155
Working sets 3 reps each: 165, 175, 180, 185, 190

Note how the loading pattern is structured such that it will allow me to set a new PR, due to how long it's been since my last 3 rep OHS day and my progress with the snatch since then, I've set a much higher goal this time (record keeping is paramount to knowing your abilities). Planning your loads to allow for a new PR is very important to ensure you keep pushing yourself to new highs. Of course these numbers may change a bit due to various factors once I'm started (i.e. the fire that is burning all over my back from the last 2 WODs) but I find it is allways good to have a well structured plan before begining any WOD.

Wow Josh Everett is a natural Beast!

cant wait to see the rest of that...at least show us more Vid's with Josh Everett.

38/m/240

115x3
135x3
145x3
155(F)
155x3

175 (old PR) - didn't feel the best; poor lock out
185 - felt much easier than the 175!
200x1 - again, poor lock out
190 (PR) - challenging, but felt good
200x1 - felt much better but it 'slipped' forward on the second rep on the way up.

Next time 200x3 is mine!!!

The shrine in my garage gym, I mean IF I HAD such a shrine, which I clearly DO NOT...would be painstakingly built by hand over the course of hours...days, maybe even weeks...in honor of Josh "Mancrush" Everett. It would be surrounded by photos of Josh, quotes by Josh...candles, shiny beads and incense...the single vial of Josh Sweat that I bought from Sevan would hang from his neck, dangling delicately in the center of his ragged UC Riverside t-shirt. The Josh Everett action figure (with swivel arm pullup grip) that I made using an old Ken doll would be posed in a perfect snatch position...forever...

I mean, if I actually did that it would be kind of weird I know, but...ok, I gotta go now.

Completely unrelated to the workout, although it will suck for my inflexible self.

Does anyone have any contact information for the person(s) behind xfitwear.com? I have tried both emails listed on the site to no avail. I ordered and was charged for a shirt back in November and have yet to receive a thing.

Any help would be greatly appreciated. Thanks.

95 (terrible range of motion) x 3
45x3
65x3
75x3
95 (f)

dont even want to talk about how bad i did...balance and form were rough...95, 135, 135 145(x2), 95(for form)...pitiful

M/25/135/5'11"

115
120
125(PR)
130(PR)
135(PR) and BW O yeah

M/33/5'10"/198

135x3
145x3
155x2
155x2
145x3

Man I suck at these! The weight is nothing, but I have no balance.

m/40/6'0"/192

3x95
5x95
3x115
3x115 (lost it on first attempt)
5x115

The weight is light for me, so ROM is really good, but having serious issues with stabilization on the first rep of each set only. Gotta work on this one. Maybe more weight will be easier to stabilize????

33/F/5'10"/150

Since I never work on OHS outside of an HQ WOD, I was pretty happy with today! The last time I did OHSx3 was back in May, and I was able to PR by 32 pounds today :)

PR'd in my warm-up with 105x3, then:

110
115
120
125
132

M/170/32
105 x 3
125 x 3
145 x 2
145 x 3
165 x 1

30yo/M/6'4"/226#
Been CrossFitting almost 2 years now, and have NEVER done OHS with anything more than the frequently Rx'd 95#, I guess today was my coming out party. Not huge numbers, but I'm pleased.

As Rx
77
99
121
143
165(PR by 70#)

30/m/5'10"/215

125
125
135
140
145

28/M/140

Warmup with dowel, 45lbs, 65 lbs, 70 lbs

95
100
100
105
105x1
105x1

Hey Coach and Lauren,

I just wanted to say thank you for developing such an awesome program for everyone to enjoy. I have been doing CrossFit for almost a year now and know I am in the best shape of my life. I am heading to Ft. Benning tomorrow for Basic Training and OCS shortly after that. I don't think there is anything they can throw at me (physically :) that I won't be able to handle.

CrossFit as a community is something that I am so very proud to be apart of. Hope everyone has a great 2009 because I know I will! I get to be a soldier.

SPC Michael Austin McLean

m/5'3"/29/160

first time doing overhead squats with more than 45 pounds
as rxd

95
115
135--felt wobbly and like i might plunge at any time
115
115

George M/40/5'8"/160

As Rx: Overhead squat 3-3-3-3-3 reps.

75
85
95
100 (fail coming up from squat)
95

No rack so had to start from the ground. Pretty worn from the virtual shoveling WOD, and yesterday's WOD with power cleans and ring dips just a few hours ago. Didn't want to drop stuff on the back of my neck!

I'm so ready for my rest day.

uh....marie in comment 126....Do you guys have a CF certification yet? If so maybe using "x-fit" is a bad idea, even though it might be "technically" legal.

m/34/5'8/150

OHS 3-3-3-3-3
95-115-125-135-150

Felt really good. I like overhead lifts, but im glad tomorrow is a rest day I hurt all over.

m/29/6'1/190

as rx'd

first time doing overhead squats in a WOD

95x3
115x3
135x3
145x3
155x3

M/35/250
CF since 1/12/09

As Rx'd,
CF w/u
45x5 practice set
75x3, Air x 3
75x3, Air x 3
75x3, Air x 3
75x3, Air x 3
75x3, Air x 3
45x10 to work on form

18 mins. cycling hill intervals

First time doing these. Elbows broke on first few sets. Stabilizing bar was harder than doing the squats.

First week on crossfit. Back is burning from last two days. Looking forward to this new regimen. Thanks.

67
89
99
99
99

55#x3
65#x3
75#x3
85#x3
90#x3

so much to remember..active shoulders, tight core, don't let barbell come forward, weight in the middle of the foot, below parallel!!!!

did 4 cycles of sprint .25, 25 push ups, 25 sit ups unanchored, 25 squats afterwards.

LOVE IT! Thanks WOD buddy~It was great to WOD with you FINALLY!!!

Hunker down New England Crossfitters...gettin' a bit chilly in these parts!

22/M/165

CFWUx3

95
115
115
135
135

Started from a overhead squat with bar on the rack. This sort of means just lifting the bar was a squat, but I did an additional 3 squats per round anyway. Got a little wiggly on the 135s

as rx'd

135-135-135-135-135

*my grip, whether it was hook grip or normal grip, was very weak; could've done more weight if that wasn't an issue; I'll do better next time*

GOOD TIMES AS RX'D

Warm Up: 95 x 10 ; 5 x 115

Work Sets:

2 x 135
3 x 135
1 x 145 (f on 2)
2 x 145 (f on 3)
3 x 140
1 x 145 (f on 2 ahhahah)
2 x 145 (almost locked out 3rd)

2.5 x 150 (so close to 3 but dumped it before I stood the 3rd up all the way)

AHH! What a frustrating workout. I think if I didn't try 145 so many times I could have locked that 150 out for the third rep. Just off in general today and the last few days.

No where near a PR for 1 but I'll take it. Working my way back up.

Shoulder will not accept OHS. Deadlift WOD to continue working toward a deadstop Diane time instead.

45 beltless deadstop double bodyweight deadlifts for time:

228# x 45 = 10:35. Much, much harder than bouncing the deadlifts.

Overhead squat 3-3-3-3-3 reps
1-95
2-115
3-135(2, failed on the 3rd)
3-135
4-135
5-145

it was my first time to OHS , shoulders got smashed yesterday by the 3:1 dips but thank god everything went good today :D

5'11" 165 lbs.

135-145-155-160 (PR)-165 (fail after 1st rep)- 165 (failed)

CFWU-13 pu's @ 30 assist
40lbs X's 10
45,45,45,50,50

Just wondering about the title of the movie "every second counts", doesn't lance armstrong (7 x TdF winner) have a book with the same title??

1/14/09

As Rx'd

1/3 CFWU-10

5x3 OHS

95 (warm up)
115x3
135x3
145x3
155x3
165 Fail On 2

NOTES: Didn't really trust the cage. Depth was good (A2A) most reps. Weight comparable to FS's last week. Toyed with BW OHS on a smith press after I was done and got it. No way I could have balanced it OHS but its something to work towards.

Oh my fail

4 rounds of 75 lbs
1 round of 65 lbs

M/39/5'6"/19?

WOW. First time doing rings AND overhead squats - in ONE week. I completely see the utility of each exercise. Glad to add them.

Now - balance. Balance was the issue. (heels rising also).

45 (just to practice the form)
95
105
115
125
135
145 (scary here - almost lost the weight backwards).

Problem is - no bumpers. In corporate gym... dropping that weight would've sent the safety guy into convulsions. He'd replace all the silverware with sporks if the food service staff would let him.

jay....you a cyclist? Nobody else would know that.

Amen to no pull-ups!

GOKU...see you soon bud

38m/6/183

wod as rx'd since 5/22/09

105.115.125.135.155

M/53/180
This is the area that I struggle with the most so I was very pleased with my form today.
As rxd: 65, 70, 75, 85, 95
day 54 - 100 push-ups

m/24/6.1/198

Time constraints again today, wasn't able to get to 100% loads.

5-5-5

95,115,135

135, 145, 155, 165 (almost kicked out for dropping weight), 135

185/195(f)/185/185/195

25/m/5'11"/200
185-205-205-215-225f
Dropped the 3rd rep of 225 at the bottom...let my core relax just a tick too much...mad because I can get that. I'm gonna give the BW OHS x 15 a run for it's money with a fresh back.

Dakota D...

You can do this one. Search for the video and watch how to correctly do it. Let me know how it goes.

Dad

M/29/6'1/205

wu-15-45-95-135(2 reps)

155-165-175-175-180 (PR)

Made up yesterdays WOD

95# pc
= 22:08

*sigh* not an impressive time but it is what it is. Well over my “Elizabeth”, the pc’s are much more of a challenge than full cleans. Failed a few at the end and had to keep pulling until I could get it.

Erin

hey Herm i remember you said a couple days ago you are doing crossfit endurance too, do you do it the 3+ hours before or after the WOD or do you do it at the same time?

not great for me today...haven't done these in a long time.

155, 155, 160, 160 (f 3rd rep), 160

45/M/6'/180

OVERHEAD SQUATS: BUTT TO D-BALL ON ALL SETS.

3-115
3-125
3-135
3-145
FAIL AT 150..KEPT DUMPING BAR FORWARD

WARM UP WITH 15 REPS AT 95 POUNDS.

JIU-JITSU TONIGHT

SPIRIT IN THE SKY

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

#106 Chrissy

Start with the bar and work your way up. You don't have to do just 3x3x3x3x3. Test the waters and see where you end up on this work out. Then you'll have a better idea where to start when you have another WOD with OHS.

F/38/144ish/5'4"
Today's WOD:
Overhead squat
3-3-3-3-3

Big improvements here.
55-65-70-70-75
Could have probably done 80. It's funny 65 was hard, but then 75 was more stable....

Last time I did similar to this was 5-11
OHS 3-3-3-3-3-3-3
20,20,40,50,50,50!

On 6-16 did
OHS 1-1-1-1-1
30,40,45,50,55!
Then did FS, BS.

Serious PRs I'd say. Woot.

135, 145, 155, 165, 175

wt. in kg:

60
70
80(1)
80(2)
80

Goal was 90 kg. Disappointed!

"hey Herm i remember you said a couple days ago you are doing crossfit endurance too, do you do it the 3+ hours before or after the WOD or do you do it at the same time?"

Comment #185 - Posted by: todd

Todd, depending on the day, I do the CFE WODs 3+ hours after. Today, since there is no metcon in the WOD, I wouldn't hesitate to do the CFE WOD immediately afterwards.

Long way to go on OHS.

w-90
1-110
2-130
3-140
4-145
5-150(2reps)

Just a side note. I finally and recently suscribed to the journal. Now I realized I should of done it sooner. So much information. (Oh and more videos of Nicole!)

comment #171 Jay and comment #175 Rangerboy....no the title of his book isnt every second counts....the title is It's Not About the Bike...and no i'm not a cyclist

45-65-75-85-95

Rangerboy, yes i am a cyclist (so don't hate me too much), but I am incorporating Crossfit during the off-season (winter).
Not a big fan of Lance, but just mentioned the same title dilemma and maybe a reason why the Crossfit movie hasn't come out(yet).

60,70,80,90,100lbs

Todd,
Lance came out with another book...if you want to call it that after the first one (it's not about the bike)...do a quick Amazon.com check.

Relearning the OHS. Trying to regain strength and range of motion in my shoulder. Did sets with a stick and 15lbs bar.

M 68"/165/40

First time with loaded OHS; working on form. Dropped it once.

As Rx'd, 3/3/3/3/3 @ 89#

As Rxed:
135
140
150
155
165
And yes Lance does have a book called "every second counts". You can google it. I don't think it matters though that they have the same name.

this is hard
3x
135
135
185
185
185

form on 185s got worse and worse, so after that i did 2 rounds 3x135.

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

1. 95lbs
2. 105lbs
3. 115lbs
4. 125lbs
5. 135lbs

Well, first time every doing these. Felt very odd for me, so I practiced. A bunch. I didn't dare try more than a bar. Gotta start somewhere, right? The rest of you ladies inspire the heck out of me. Maybe they'll help me more with this at my level 1 cert next month. WooHoo!!

34/6'1/179

3-155
3-175
3-185
3-197
1-205

Happy with that considering my 1 rep max 6 weeks ago was 195, and pulled under the bar hard enough on the jerk that I didn't screach to loudly cause of my left shoulder being separated. Once I locked out, it was okay. Just the`upstroke and the downstroke did not feel so lovely. Still pleased.

Now TaZ, I will give you a little while here to post your pr's, you bad a$$i you! Pony up and show yourself girl, you have good reason to be proud!

~J~
Accept the Cheallenge, Train Hard and Push Through "IT"!

#191 Herm
Thanks for the the insight, and good luck, i too am just starting crossfit endurance!
#197 Jay
Looks like I should've done my homework and looked it up before hand haha, sorry about that. but it's not about the bike is an amazing book and i recommend it to everyone and anyone, and i'm not even a cyclist nor have i ever been!

95x3
105x3
115x3
95x3
105x3

I don't understand why I suck so bad at these. What can be done to improve your OHS?

then did a quick short met-con of 21-15-9 55lb kb swings and burpees.

1.5 mile jog to warm up

45 x 3
55 x 3
65 x 5
75 failed 1st attempt
75 x 1,then failed 2nd
70 x 1 then failed 2nd

10 pullups

bar only followed by squat workout

135 x 3
145 x 2 (failed on third rep...lost balance)
145 x 3
145 x 3
155 x 3

the key is to have a strong lock-out and to make sure the bar is securely in line with the torso. If it goes too far forward, then I'm forced to roll onto my toes. Tough movement.

55, 65, 75, 85, 95PR

Having lots of trouble with the barbell lately, so I'm pretty surprised and happy with a PR. Not below parallel, but I'm counting it anyway. Thanks Bingo!

47 / 174

95-115-135F-115-95(5)

Right shoulder didn't feel right at 135. It needs a rest.

Day 3 of Xfit
First OHS, not as bad as I first thought, controlling the weight with the shoulders almost became an issue on the 5th set
135-145-155-165-175

live long and crossfit

CFWU then WOD as Rx'd:

100lbs x 3 (PR)
110lbs x 3 (PR)
120lbs x 3 (PR)
130lbs x 3 (PR)
140lbs x 3 (PR)

I've been practicing overhead squats with 95lbs quite a bit - this is my first time going overhead with any significant load.

I probably need to challenge myself a bit harder from here on out -- form was good on all reps.

Good work, all.

111-133-177-187PR-197x1(failed on two. bad form.) 133x10 (working technique)
FORMER PR 185X1

will be praticeing these every day with light weight. MUST get proper technique!

m/25/5'11/185

CFWU x2
Burgener WU x3

I hate to say it, but I have never done heavy OHS before, plus I suck at the Olympic lifts. Started off a little light to see how it felt.

65
75
85
90
105 PR - Never had one before.

You people that still had energy after today to do additional stuff blow me away. Wow am I fried.
#151 Laura WOW pr by 32 lbs. great, inspiring.
Allison NYC Holy shit! Thats all I can say.
ANd #189 Camille - ME TOO! with the 65 pounds feeling heavy then 75 being more stable. I think it was a matter of finally warming up everything.
My first OHS other than a dowel
45-50-55-65-75.
A few things: do you drop the weight back to shoulders after to re-rack (no bumpers)? Man is that a killer. That is the hardest part for me. Jerking it up is fine, but after the set lowering back to my shoulders hurts like hell. Maybe Ill practice walking back to the rack and half squatting to re-rack. OHS poses so many problems for solo garage gymers. There must be a thread on this.

144lbs/32yoa

115x3
135x3
145x3 (old PR)
155x3 (new PR)
165x3 (newer PR)

Always happy with a PR. Squatted down to med ball.

As Rx'd first time working out a Firepower Training a real crossfit place. wouldn't have lifted as much without some good coaching to get me through this one.

135 x 3
140 x 3
145 x 3
150 failed bad form
150 x 3
155 x 2 failed last rep

F/20/5'6"/135

First time doing overhead squats with weight:
45x5
45x5
50x3
55x3
60x3
65x3
70x3
75x3

#144 playoff beard

that is some genuinely funny shit...I am cracking up! "mancrush" hahahahaha!

Did my first Fran yesterday. It wasn't even real... with a 15 lb bar and jumping pullups. Pathetic. Over 7 minutes, I can tell you that much. Oh well, it takes time, I must remind myself. I hope CF CL does something painful today because I'm having one of those days where I want to kill someone. I think it will be nice to take out my frustrations on a WOD. If there would be one thing that would make me want to be back out at sea it's dealing with being down here in Mississippi. I'll use the rage though... wall balls would be good.

Grab the Kool Aid and GET SOME!

38/m/205/73

w/u:

10 Air squats
10 OHS w/ 10#
10 OHS w/ 30#
10 OHS w/ 45#

65-75-80-95-95

cool down: 10 back squats with 135#

First time doing these other than the warmup

95-105-115-135-155(f)

Felt like i wasn't going deep enough towards the end.. something to work on

145
155
165 (Body weight)
175 x 2
170 (PR)

165,185,195,205,215(2)

As Rx'd (working on form a little still)
65
75
85
95
105
115 x 2 before my shoulders failed.
Great workout!

As rx'd
65
95
95
100
100

first time. humbling. need to get more flexibility in my shoulders.
65,85,95,85,95

M 34/144/5'7"

95-95-105-115-125

as rx'd

65
85
95
95 (2)
95
95

I feel like my shoulder and wrist mobility is awful, that 95 feels like 200 when i'm lowering it, push down on heels, tighten abs, pinch neck with shoulders, pull the bar apart, and look forward.

what a complex movement

m/42/206
95/135/135/135/135
back flexability and balance were tough, just started doing crossfit warmups and need work on form. Being able to BS 300+ for 3 reps didn't seem relevant today.

m/41/72/175
95, 105, 115, 125, 125

For Herm at CF Los Altos or anyone's opinion

I know everyone has to listen to his/her own body so everyone's answer would vary but be that as it may...

I'm sore, no question. I mainly feel it in my lower..no, upper.. oh wait, my ENTIRE back, traps and my obliques. However, I feel good. Heck, I feel great! It's not the "I can't move with wincing" soreness, it's the "I can't move without smiling because it hurts so good" soreness. All that being said, at what point do you think one should skip the WOD to take time to recover? I think I should go for the WOD today because, yes, I'm sore, but I feel good (Although I have to STRETCH like crasy today) and I've never done OHS before. But I don't want to over-train. Thoughts Herm? Anyone?

155
175
185
195x2
195x1

40/m/176cm/71kg

40, 40, 42.5, 45, 45 kg

Practised some snatching too. Did one perfect rep with 40kg. It seems to take a long time, but someday I'll learn to snatch my bodyweight.

Same story... At a globo and didn't reach my full max 3. Think I might could have gone 10# more..But maybe not..Can't wait to get back to Rips box on Friday so I can f'ing workout!

as rx'd

85
105
115
135
145

80lb - 90 - 100 - 100 - 100

need to do more of these, felt decent on the form but weak

Ryan just an opinion...soreness yes we all are sore but nothin that a good warm up can fix...we are trainin like athletes and athletes train this way...soreness?? Get used to...i love feel this pain because it tells me "good job s'more well done"

OHS
135x3x5

Overhead squats

135x3 five times

warmed up with lighter weight... first time going up to 135..

M 19/180/5'11"

as rx'd

135
155
175
195
205

30/m/5'11"/200

135 x 3
155 x 3
160 x 3
165 x 3
170 x 3

Didn't want to sacrifice form.

hey Ryan my english is terrible please be patience...

Bingo #24,

I had a question for you in regards to your advice on OHS form; and this is a genuine question w/ no hidden motive or "told you so" attitude, as I am definitely no pro on OHS:

You mention "Active shoulders" by raising your shoulders, but wouldn't you be more stable and stronger if you allowed your shoulders to "seat" themselves as low as the naturally would go?....much like the form you'd use while pressing a kettlebell?...imagine pushing yourself away from the weight as opposed to vice versa.

Or if you think of the OHS (at least from the squat to standing) as the last movement in a snatch, you're not going to be able to catch a significant amount of wait overhead w/ your shoulders raised, will you? Again, this is a genuine question, any advice is highly appreciated!

33/6'4/230
First time doing heavy OHS
135-145-145-155-165
Wow - that is a b!tch on the back!!

m/35/216/5'11

A.M
5k @ 27:30

P.M
WOD as Rx'd
95-135-135-145-155

Sailor Erin -
The fact that you are doing Fran makes you NOT pathetic! I search through for women's times and weights to compare myself to. Even seeing that other women are doing the workouts is helpful. I have finally worked myself up to a Fran with 45# bar and all kipping pullups (around 6:15), but it takes time. Is that considered real? who knows. If you are getting a good workout, it's real. Keep commenting and inspiring the rest of us to keep going!

Judi

Did yesterdays WOD, 8:12, details there.
Gonna be dreaming of an OHS 3 rep PR tonight.

m/22/6'/196

So good to be back. I'm weaker, but getting back up to speed slowly.

Warm Up (x5):
45-45-95-135

Work sets (x3):
165-175-175-185-195 (tie PR)

I was a bit shaky at first since I hadn't done OH squats in a while, but adapted to the movement quickly throughout the sets. It was encouraging.

cfwu x 3

WOD OHS 5 x 3

55/65/75/85/90

Haven't done these in awhile....and it shows.

27 / m / 5"11 / 161 lbs.

I felt like cardio today so I made one up

200 yard run
95 lbs thruster X 5

8 rounds for time

11:22

vikingblood #244:

That's a very good question. Active shoulders, driving your shoulders to your ears in a continuous shrug-like posture actually stabilizes your shoulders in a load-bearing position, allowing greater stability in what is an inherently unstable posture (wide-grip weight overhead). Your ability to remain stable in the front to back (ant./post.) frame is greater with active shoulders.

Give it a try with a moderate weight during your warm-up. Which way is more stable? In which position do you feel more secure under the weight? I always fail holding the load above when my shoulders start to fall.

There are some good videos on technique under "Exercises and Videos" on the left side of the page, and Todd Widman actually talks some about active shoulders I think in the free article now at the top of the CFJ.

Good question. Glad to have you here.

48/male/6'/205/week 10 CF/ day 7 Zone

Ugh, first time at these...

best I could manage was 95 x 3

A whole different animal than back squats

m/37/76/200

First time doing this w/ loads; way too awkward to add anything so I did sets of 8 @ 65#. Followed up w/ 5x3 back squats @175# to get something heavy (for me) out of this WOD.

This was a bitch after the last to days. My back and shoulders are shot.
135-155-185-205(f)-205

where is the Crossfit endurance link?

sorry, im a noob

Shoulders are very very tired!!
65lbs.
65
78
88
78
Can't wait for rest tomm. Very sluggish I'm a hard zoner maybe it's time for more fat?

#233: Everyone is slightly different. You gotta learn your body's way of telling you to take a break.

For me, I know I need a break when any of the following happen:
bad night sleep (i.e. tossing and turning)
join pain or ligament pain
extreme soreness in my low back
If I'm sore, I can still workout. DOMs is not the end of the world, and it doesn't actually influence my speed once I get warmed up. In extreme cases of DOMs, I'll have some shortened ROM, but again, a dynamic warm-up helps a lot.

I suck at OH squats...besides a really wide grip and intense concentration, does anyone got some insider tips?? I'm still trying to become a hard charger...

M/195/75"/27

My hands are sore from the past few days so I left the pull ups out of the warm up. Here are my numbers.

65
75
85
95(PR)
100(PR)

I'm excited to finally get half my body weight. Next level is 3/4 BW!

YMCA really didn't like me dropping a failed OH Squat on the squat rack. Made a really loud BOOM. Better there than on someone else or me though. No bumper plates at the Y.

65 75 80 80 80

65-75-80-85-90
attempted 95 and got 2 reps

f/26/5'3/120 with 4.5 years of training (not all CrossFit)

mb #69:

Using a squat rack, I load the weight on my back (traps), step clear, set my grip, then push-jerk it up. I get it down by lowering it onto my back, dipping to cushion the blow. Works for me.

Warm up
10 x 45
85
95
100
105
105

back shredded. Hard to get low on last set

@ #61
5x5 by liked described by Bill Starr should help maxing weights....
check out madcows hp:
http://www.geocities.com/elitemadcow1/table_of_contents_thread.htm

Good luck

#233
My opinion and my opinion only:
I go on how I feel overall vice DOMS soreness. If I wake up and feel grumpy and sluggish even though I got enough sleep and ate properly that is a good sign for me that I need to rest, perhaps for even more than one day. I can really tell I need to rest if I do something like walk up a couple flights of stairs and no longer feel a bounce in my step but rather feel like it is the biggest mountain anyone has ever climbed.
Working through DOMS is usually not a showstopper for me I find as long as that muscle group still has some juice in it. If my quads are fried from back squats and feel like they are filled with lead then I might consider switching up a WOD for something that doesn't hit them too too hard so I can keep intensity high. But if you are following the mainsite WODS daily that usually doesn't happen. You might be using the same muscle groups but usually in a different way. Coach is a clever man. That said, only you know your body. If it is telling you something, listen, otherwise it is going to start screaming at you :)

95,115,125,130,130:)

First time doing OHS since last summer.. and that was before I was doing CrossFit.
Started really light because I wasn't sure where I would be in terms of weight. And like the ladies above, my best set was my heaviest and I'm certain I could have gone heavier! Anyways..
45-55-55-65-70
A little light but now I'll have a set point next time.

m/20/165/5'9"

95-115-125-135-145(x.5)

first time doing heavy sets with OHS. In a globo gym with no bumpers at school. Depth was questionable. 135 felt decent but 145 didn't go so well, looking forward to these when i can do them in a different environment.

135x3, 145x3, 155x3, 155x3, 155x2

d - 30m/175

176
198
220
225
198

shoulders been acting up so started light but it felt good after the 176...got 5-10 more pound in me but didn't want to push my luck

j - 34f/125

98
103
108
113
118

first time going heavy with these...easily could handle another 10 pounds

95
100
105
110
110

95
100
105
110
110

95
100
105
110
110

ran 5k on treadmill

65 (all x3)
75
85
95
105

f/37/5'6"/133
65-65-75-85-95 as rx'd

33 yom 220 bwt

warmed up with 75/85/95/105 all x 3 reps

wod
115/125/135/145/155(failed 2x)/150 new pr

45/183

132 x 3
183 x 3
200 x 2
200 x 1
200 x 1

After 132, there was no way I was going to rerack to my neck. The last 4 sets I just let drop then stripped the bar to set up again. I know I need some rest when reracking was tiring.

95 (fail)

then: 65-75-85-85-85-85

so did 6 sets and a failure. did brace squats and lunges afterward. form really matters here. i could have lifted more, but it was my first time ever with weight doing overhead squats. pushing your shoulders into your ears and sucking in your stomach.... and maintaining this throughout the whole lift... really matter. anything less, and i almost failed.

185, 205, 225, 245x1 (pr)

Went for max effort after 3 sets. Failed 5 or 6 times before I got 245

wux3:
15ohs with pvc
15ghd's
10 pull ups
10 back extensions
10 dead hang pull ups

worked up to beginning weight:
95lbs x3
115lbs x3
135lbs x3
155lbs x3
155lbs x3
165lbs(1)just because...
All OHS felt good with good range of motion on the squat. Got well past parallel, and was able to control weight good on the drive up. Had to regain my composure once or twice and tell myself to keep a big chest and tight back. once I got my core locked, I was able to control the weight with no wobbles even at my heaviest weight.

This was my first time doing OHS with weight, so I am faily pleased with my strength and form.

Comment #282

I just noticed I put pull ups down twice. I only did the dead hands, and did 15 push ups for three rounds during the warm up instead of the other pull ups.

95-95-95-95-105
felt sluggish all around. almost dropped it a few times.

3x45-65-75-85-90
10x65
6x70
I think 95 would have been possible, but the 25# plates just looked too big today. Getting the bar up was getting tough at the end - on my last round the attempt on the push-jerk the bar turned into a split-jerk.

95
95
100
105
120

Should have went heavier still uncomfortable with the move. Practice,practice,practice I need

135
145
155
165
185(x),165

23/m/166lbs/70"
95lbs x 3
105lbs x 3
115lbs x 3
115lbs x 3
115lbs x 2 fail

F/42/5'6/124

65
75
80
80
85x2 (f #3)
As Rx'd

M/34/5'10"/200lbs.

Was supposed to be my last day of my 50% week, but decided to go full.

135x3 - 155x3 - 165x3 - 175x3 - 185x3

Felt good. Mad props to anyone who can do bodyweight x 15.

age 19 bw 170

105/115/125/135/140(f)

i was feeling pretty sore today. actually really sore. during my warmup sets i ended up failing at 95#. so i just started back at 65# and just went up 10 every time. i felt better the further i was going along. form felt really good at the end but i had nothing left in my shoulders and upper back

M/40/5'6"/165

3 x 65
3 x 65
3 x 65
3 x 70
3 x 75

entire back sore from last workout

So, this was my last WO before turning 50 and it has to be my weakest excersise (but that's probably a good thing!)

55 x 3
65 x 3
75 x 3
85 x 3
95 x 3

Could have done higher weight for sure but this is the highest I've ever done. What a movement! And now, for my birthday tomorrow, I get a rest day

22-m-225-5'8"

75/85/95/95/105

This exercise never feels good or right, dont know?

Afterwards- Jackie- 12:46

Surprised at how good my form was. Maybe all the Burgener warm-ups I've been doing have been paying off.

3 x 115
3 x 125
3 x 135
3 x 155
1 x 165
1 x 165

Couldn't quite finish off the 165. Wrists were killing me.

M/37/6'1''/240

155x3
175x3
195x3
215x3
235x2 (F)
235x3

Also set a PR for the power clean today, as I was doing these from the floor, and power cleaned the 235.

Bwt: 140

195
200
205
210
215 x 1
215 (pr)

to echo everyone else, I love the video snip! Cannot wait.

So, today poured on the 10K with OS as rx'd

115 5x3

Yuck in a good way!

115
115
115
115
115

M/47/6'/184

I am shocked,
I have no hip flexibility with engaged shoulders
on the OHS. So I worked on form.
20#
30#
20#
30#
20#
Pitiful!

F/21/5'5"/120

50x3
55x3
60x3
65x2
65x3 (Dropped it on my knee because no bumper plates and did not want to make a huge noise but should have).

I really hope I did not mess up my knee, especially because I had a previous injury.

I used a power snatch to get them all up but couldn't do it with 65lb. I'm getting there.

37/m/177/66in

i really need to work on my shoulder flexibility...the upper part of my middle back is also weak. i could of went heavier but i know it would of been unproductive cuz my form is so awkward doing this movement.

95#
100#
105#
105#
105#

111-131-141-155-165

Shoulder pinching me a little bit, but felt strong overall.

M/17/175/6'1"
not sure if this was a past wod, but this is what my coach had me doing today:
5 rounds for time of
10 single arm snatch, 25#
15 thrusters, 65#
20 ring pull ups
25 kb swings, 35#
30 squats

24:56
great workout

m/23/205

135/185/205/225/245(failed on 3)

Felt great to do overhead squats!

m/21/223

175/175/185/155/155

my back is killing me after the last three WODs!

26/5'9"/134

35-40-45-50-52(fail on Push Jerk five times)-50kg

Just couldn't get it up with the 52kg. It was frustrating!

as rx'd like the third time doin these ever...115,135,135,145,155

from felt wobbly towards the end but over all felt good.

then did a bench workout to see if I still had my strength, then 7:27 mile...not bad

m/23/6'3''/220

Warmup w/ stick and then 10lbs.

60-60-60-60-60-60.

Could have gone higher, but concerned about form. First time doing OHS's, first time posting to a WOD, although I've been glancing at crossfit.com for a few months for inspiration.

M/28/145/5'11"

65
95
115
115
115

35/M/173

45-95-115-135-155-165-175(F#2)-175-175

Warm up:135x8,155x3x3
Work sets:
165
185
205(2)
185
165

-13 celsius in the garage tonight...awful!

Warmup - boxing, jump rope, drilled MB Cleans @ 20# and OHS with barbell, ring pullups.

135-145-155-160-165

Supposed to drop to -21 tomorrow, glad it's a rest day!

"I'm sore, but I feel good (Although I have to STRETCH like crasy today) and I've never done OHS before. But I don't want to over-train."

Comment #233 - Posted by: Ryan

I agree with s'more. Pain you're feeling is not bad. Keep it all stretched out, push with absolute perfect form, and undershoot what you think you CAN do.

Hit safe weights today and CRUSH the numbers you get today the next time OHS come up! You said this is your first OHS ever? work on form, increment up in weight very slowly. That last 10 lbs in the OHS sneaks up on most people.

OHS. 95 x 3, 135 x 3/3/3/3

worked my way up to 135 pr by 40lbs, need to work on my shoulder mobilization and stabilization. only my second attempt at ohs in the 2yrs of crossfitting.

worked my way up to 135 pr by 40lbs, need to work on my shoulder mobilization and stabilization. only my second attempt at ohs in the 2yrs of crossfitting.

CFWU x 3
135 x5
155 x5
165 x3
185 x3
195x3
185 x3
195x3
Right shoulder struggled I need to do better next time.

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Overhead squat 45lbs x 5-5 95lbs x 5 105lbs x 3 115lbs x 2.

Overhead squat
135lbs x 3-3-3-3
140lbs x 3 PR
4 minutes rest per set
Foam roll after

42.5kg
47.5kg
52.5kg
57.5kg
65.0kg

Still holding back until my shoulder is 100%.
Happy enough with my progress but have lifted heavier so I'm eager to get back to the bigger numbers.

Patience. Patience. Patience.

M/40/185

115
135 (failed on third rep)
125
135
135

Finished with two sets of five at 115 to work on shaky form.

More better faster

#256 Greg

go to www.crossfitendurance.com

I can get the weight overhead no problem; it's maintaining stability on the way down that kills me. Flexibility problem?

Still learning OHS, but I love the movement and can't wait to get my BW OHS, then onto a goal of 15 x BW. For now,

Warm up 45# x 5

WOD 3-3-3-3-3

65#
75#
75#
85# almost lost it forward, but recovered
75#

No bumpers, all steel, can't drop, need to control downward move.

Rested 5 minutes

Row 500m 1:53.5 NEW PR by 5.5 seconds WOOHOO!!!!

So I'm new to cross fit and I was wondering if this is considered a full workout or should I be pairing this with other shoulder and leg lifts? It just seems just overhead squats are not as intense and some of the other things like virtual shovels. Your thoughts?

M/27/206

95
95
105
105
105

This was my first time doing OHS, and I can say that it took me around 30 minutes to get comfortable enough so start. I worked it with a broomstick at first, then the bar, then slowly moved up to 65lbs. After I was comfortable I went for them, and found out how miserable theses really were.

You know when you were a kid, and the GI-JOE arms and legs would pop out at the hips and shoulders?

Thats how I felt during each rep. I had alot of trouble keeping the weight far enough back in order to keep my balance.

I ended up doing them really really slow in order to maintain proper form, so after I finished up, I knocked out in order to finish things off.

21-15-9 @ 185

Andy M something that might help u when doing over head squats is taking a wide grip, this allows you to have the weight far enough back to be comfortable enough to crank out reps. The problem with lifts like is that is does take some time to get used to the movements and positions, good luck!

- warmup
- 135/155/165/170/175

Lots of firsts today: 1) first time posting, 2) first time doing a WOD from HQ, 3) first time doing OHS with significant weight

Got up to 135 lbs.

Love OHS, just starting - 10 degrees in garage

CF Warm up
OHS 95,105,115,125,125

Push Press 3x3x3x3x3 w/ 135

24/m/182

135x3
155x3
175x3
185x3 PR
195x1

Brandon H:

115x2
115x3
135x2
135x3 PR
155x1

As rx'd

135x3
155x3
185x3
205x3
215x3
I really felt like I should have started with more weight but thats just more motivation for next time.
Thanks Crossfit and Rugby K.O!

that movie looks bad ass!!!!!!!

21/M/6'2"/176

First time ever doing overhead squats.

95x3
105x3
105x3
115x3
125x3

Rough.

Damn I thought it was 5x5 instead of 5x3. Oh well I am new to OHS and still suck at them.Loads were 65,85,95,95,85

OHS warmup
95x3
115x3
125x3

OHS 5x3 working sets

135-145-155-165-175(2) dumped third on way down

111-131-141-155-165(F)

85,95(2),95(2),85,75

Great warm up sets and first working set felt good. Hit a wall over next 3 sets. Last set felt solid. Tough. Look forward to doing more OHS.

Spooky for me still, but felt strong. Kept it light for familiarization.

65
75
85
95
115

Aloha,

Jordan

First time on OHS. Thanks for the humiliation

105,115,125,135,135

AS RX'D
FIRST TIME DOING OHS
125,135,145,155...THEN THE SHOULDER WENT WOBBLY!!!

ANYONE ELSE WITH A BAD AC JOINT? ANY SUGGESTIONS ON HOW TO STABILIZE OR AM I JUST STUCK WITH A 'LOOSE' SHOULDER FOREVER?

45 x3
65 x3
95 x3
95 x3
65 x3

shoulder flexibility weak link.

Ryan M/22/184/5'10

115-120-125-130-135

Failed on 140 rep 3, gym rats were giving me dirty looks after the bar fell. Was first time really doing heavy OHS, found that keeping balance was the hardest part.

RJ M/22/175/5'9.5

120-125-130-135-140

135
145
150
155 failed
135

I hate getting out of work so late, I'm usually putting my results up right as the next ones about to be released! Thankfully tomorrow is a rest day, so I avoid that issue.

5x3 Overhead Squats
95 x 3
105 x 3
115 x 2 (Failed on 3rd)
110 x 3
105 x 3
105 x 3

The gym I work out at doesn't have rubber bumpers, so I was using a front/back-guard squat rack. Thank goodness my failure was a forward fail, because if I would have dropped it backwards, it may have hit the guard and came back at me.

I also tried to go more for form than maximum weight, as I've never done weighted OHS before.

Question for anyone still out there and reading: Is this workout primarily for legs, or total body? My legs felt fine throughout the workout (a little burning, but nothing major), yet my shoulders were burning like crazy. Also, keeping the elbow locked was a lot tougher than I anticipated.

Herm, you win this one! Haha

First time OHS

45# bar warmup x 3

65-85-95-115-135 (2,fail)
Really wanted that 135 so I tried again: 135 (2,fail)

Both times failed forward so technique and form is where I need to work before strength, right? I've been warming up with regular squats, will switch to squats with a stick!

Soooooo ready for rest day, I hurt all over! I was getting tired during the warmup, which is unusual. What kept me going was a Crossfit shirt I've seen that says "Your workout is our warmup!"

135-135(f)-135-135-135

r1, tougher than anticipated
r2, form got ugly
r3-5, progressively became solid

M/27/217

125
135
155
155 F
155 x2
135
135

CF Endurance running WOD
then
OHS 3x165.170.175.180.185
Guess I'm well on the way to one of my 2009 goals which is 15xBW OHS. Just need to develope the endurance now...

26/m/190

OHS as RX'd

95 x5
105 x3
115 x3
125 x3
135 x3
145 x3
155 x3 (PR by 5#)

85-115-120-125-135(f)-130-135(f)

f/40/5'10"/180

very new to CF just had baby...

cfwu x3
used bar only 5 sets x 3 for form
ready to challenge it more next time

45/76"/191

CFWUx2x15

OHS:

95x3
95x3
105x3
115x3
125xf

very tired today from previous 2 days

As rx'd 50,60,65,65,65 all in kg.

first time heavy on these, and no rubber weights at globo gym so couldn't dump:
OHS:
95 x 3
135 x 3
155 x 3
165 x 3
175 x 1 had to drop bar to chest

Standing Press:
95x3
135 x 1
155 x 1
175 x 2
135 x 12

later,
b
m/32/5'8-1/2"/174

29/f/115

god i SUCK at OHS. need to practice them more.

80x3
83x3
90x3 (terrible)
85x3 (felt more stable)
90x3 (felt solid)

5 rounds

10 med ball cleans
10 push-ups

3:55

ghd and skill work

36 M 170#

115-120-125-130-135

JNEESE- How the hell did you get the first post?

40-50-50-55-60 (kgs)
My worst olympic weight lifting category

135
155
165
175(2)Pr
185 failed
M/41/150bw

115
125
135
145
155

M/22/5'9"/160

95
115
125
135
140 PR

41/m/155
135, 185, 185(2), 165, 165

65,85,95,100,100 (felt shakey)

Went for 1RM snatch after.
115,125,135(PR),145(F)

95x3
85x3
85x3
85x3
95x4 (1 I didn't go low enough)

OHS, first time, I love them. I need to do more to get more weight on. Feeling kinda low on the cardio so I did this as well:

2 rounds
500 Meter row
20 push-ups
15 burpees

I should have went for three

Scott m/48
Little behind, had to double up.
130# power clean, ring dips with heels on ground.
12:36

Overhead squats need a lot of work
45-55-65-65-70

22 / M / 5'9" / 127lb

I hurt my elbow the last time I did these (plus I suck at them), so I took it real easy after a good warm-up. Felt more solid towards the end, so my form has improved.

45-50-(55-55F-55-55F)-55-60

I don't know how some folks are putting up those big #'s.

85, 95, 105, 115, 125
(11,7)

18m/170/73"
95-105-115-125-145-155

wu x 3 x 10:dip, sit, be, push, pull, ohs

OHS 3-3-3-3-3

95, 105, 115, 125, 135 (Fail, only one attempt)

Last time on this I only got up to 80 lbs. and it was a struggle.

I would have been able to do 135, and possibly more, but I didn't fully engage my core.

I stopped because I realized that my YMCA gym just isn't set up for me failing. I could hurt someone.

*On a side note that some of you may make use of. I went to the college in my town and they have a
fully set up gym with bumper plates and lifting platforms. I can work out there if I want to.
Worst case scenerio, I may have to sign up for weight lifting class which is $20 a term to get a student ID.

m/23yrs/5'10/170lbs

form has improved, weight increased!
75
80
85
90
95

as rx'd:

135-145-145-145-145

should have went heavier but i wasn't on a platform and didn't have rubbers

M/30/6'5"/205

115 x3
135 x3
155 x3
165 x3
185 x2 Lost it on rep 3

135 x20 because I was pissed that I didn't finish the 185lbs set.

Next time I'll get it!

65, 70, 85, 85, 85

M/41/5'11"/190

95
100
105
115
125

F/38/5'6"/140

45
55
65
70
75

First ever OHS. Very strange feeling. Need to work on form.

45
55
65
65
65

45-45-50-50-55

I never really felt like I got the form down perfectly - had a couple good ones, but didn't feel right adding on more weight.

25s

On CF Reno today.

CFWU
10 dead lifts 102.5kg
2 press 40 kg
8 dead lifts
4 press
6 dead lifts
6 press
4 dead lifts
8 press
2 dead lifts
10 press

2:14 as Rx'd

125-135-145-155-160

Everything over 140 was a PR.

F/45/5'2"/126

CFWUx2

CFE on treadmill
6minTT,3min rest, 4minTT, 2 min rest 7:30pace
1minTT,30sec rest 6:40 pace
30secTT,15sec rest, 15 secTT 6:03 pace

followed by
overhead squat attempts: basically needs work and improved flexibility

worked on kipping pull-ups - was able to do 8 consecutively for the first time

135-155-175(f)-175-190pr
m/26/163

95,105,115,125,135

M/39/150

95 115 125 135 145

37M/5'10"/167#

Warm-up: 3:02 row (719m); CFWU 3x12; Burgener WU.

As Rx: 135-135-115-115-125.

Cool-down: handstand, 60 seconds; hamstrings stretching; foam roll.

3RM off PR by 10#. 11-inch box squats. Core was smoked going into this one today. Tomorrow is a much needed rest day.

20/m/6'2"/195 lbs

Really sucked it up today..

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

As rx'd Previous 1 rep max was 245****
225
235
245
f255 got two reps**
135 (my wrists were killing me)

120,140,160,175,180f (2)

Had to clean and double press 175 and 180 before trying to ohs.

Also need to buy bumpers!

First time with these

CFWU times two (twenty pound assist on last set of pullups)

45 x 5, 65 x 5, 55 x 5, 65 x 5, 45 x 5, 75 x 5

Run 1.5 miles in 10:19

95
115
135
135
155

terribly ackward for me. poor flexiblity put me in very bad position.
then did:
wall ball
box jump
free squat
3 rounds of 3 minute each with out stopping the clock

M/145/42

95/105/115/125/135

Got a lower back/hamstring issue so I'm OK w/ the weight, yet I could have gone a bit Heavier, didn't want an injury.

M/28/5'10"/165

As Rx'd
135#x2x5 (failed on last rep of last set, lost balance)

25/M/6'3"/195

@work, no room for overhead squats. Sub squats.

105
125
125
135
135

first time doing OHS with weight. Video helped a
lot. Just took it easy to get used to it.

cfwu x2

45
65
85
95 (lost form on 2nd rep)
95

definitely need to practice this more in cfwu

185
205
205
215
225
230x2

PR, need to work on keeping breath on the later reps

28/m/190

75-85-95-105-110-115

So I guess I need to practice OHS. Couldn't even do it with the bar. Poor flexibility in my shoulders. Will include those in the warm up from now on.

Subbed back squats: 135,145,155,165,165

M/28/165

155/165/175x1-155x4/165/175
Felt F#*king great. Happy to be able to do body weight.

89
109
129
133
143

M/49/151/1-1-06

Warmed up well; CFWU x 3 (- dips)
Attempted handstand practice--failed, shoulder not happy.
Attempted OHS--failed in W/U, shoulder not happy.

7 RFT
3 DL 255#
10 PU

14:57

Grip just deserted me after DL in round 5 @ 8:00 mark. Could barely stay on PU bar after that. DL's in rounds 6 and 7 basically singles; lots of time staring at my hands waiting for them to open. Really quick singles so as not to drop bar! Amazing each time one identifies the weakest link in the fitness being tested at that moment, eh?

Oh yeah, OHS!!

Not too bad - I have to agree with Fit Mom, so much to focus on when doing OHS. You are squatting (going down), but pulling up with your shoulders at the same time... My brain farts now and then with this movement.

55, 60, 70, 85, 85

Ok after warming up I am feeling much better about my form.. now if I only had that rack! 65 is PR so far (only done these once) and could've gone a little heaver... hoping to break 100 next time these come around.

15,35,45,55,65(PR)

F/37/125
Forgot how much fun OHS are without a rack! Had to do the clean, then jerk to behind the head, widen my grip and then jerk to OH position. I know, I know, WAA WAA WAA... Shoulders are really sore from yesterday too!
65
75
80
85
90- started to lose my depth here so I stopped

m/32/196.5

OHS
155
165
175
195
205 (1)
205 (1)

27/M/74"/230ish

First time doing OHS

CFWU x2 minus back extensions and BE on pull-ups.

Did a few reps with the 45# and 65#.

95 x3
105 x3
115 x3
125 x3
135 x3

Discomfort in the middle of my back. I think my form is probably way off.

1 hour Krav Maga

Dirty 35's. 10 exercises 35 reps. 23:02.

I'm tired.

195-205-215-225-230 weight in lbs

Rough one after my back got worked over by the past two days. Geez, sticking to the main page wods is gonna be hard as hell. I can see the benefits of doing so already though. I get forced into doing things that I'm not that good at like power cleans and OHS.

30/m/198

wow. realized i'm not very good at OHS. tried to work on form throughout, but i'm sure my depth wasn't great.

95
115
125
135
135
140x1

M/32/6'2"/188

First time with OHS and a little tentative after reading "The Overhead Squat" in the August 1, 2005 issue of the Crossfit Journal.

WU:
20 minute run
10 minutes of cycling 3 OHS w/ 15 lb training bar, 2 push-ups, and 1 pullup

WOD:
As Rx'd with 45# all sets and reps

POST:
Burned out on body weight squats, pull-ups, and push-ups.

30M/5'6"/165#

Started w/ CF Reno wod - 4:06. Took it pretty easy.

Today's wod:
95
115
135
145
155

Want to work up to the 10x body weight OHS over the next few months.

Finished up with Annie - 6:42

Fun evening at the gym.

Burg. warm-up prior . . .

80#
90#
90#
100# (got 2 good reps, failed on 3rd)
90#

LOVE OHS : ) : )

as rx'd

135, 135, 145, 145, 155, 155, 155

in between sets 25lb vest as many pullups as possible

M/23/6'2"/195

95/3
95/3
115/3
115/3
135/3
supersetted w/ knees to elbows for kicks.
OHS definately needs work.

35.5kg78# x 3
40.5kg/89# x 3
45.5kg/100# x 3
48kg/106# x 3
50.5kg/111# x 3
53kg x 0(couldn’t get into OHS position with elbows locked out after several attempts)

Not confident with this exercise and working in a small space (home office). Managed not to demolish anything, so that's good!

135
155
165
165
170

* no OHS in a while (except for w/ no weight in the cfwu...)
so didnt go to heavy, form was good, just a little shaky under the weight.

kk kk kk kk kk kk kk
F/45/125/5'2"

105/110/115/120(f)/120! YES!

My pecs are squeaking from those blasted ringdips from yesterday haha

Those are pounds

135(1) 135(2) 135 135 140. Had to stop after round 2 and get my head straight. Should have been higher, but oh well. I hate OHS.

I've never done overhead squats before so today was a first. I think they may be one of my new favourite exercises!

115
115
125
135
135

Could've gone higher but didn't want technique to fail. I really felt if I tried to press my shoudlers to my ears that it helped a lot! I felt really good when my shoulders were locked out, it felt like I could lift a lot. However, a couple reps my heels started to come off the ground so I still need lots of work. Try for at least 175 next time.

Kentucky in 17!

M/275/6'3/28

As Rx'd

1 - 135
2 - 135
3 - 145
4 - 155
5 - 155

1000m row 4min warm up

5k 22:30

Complex Cuban Bar warm up:

OHS as Rxd
115
135
140
145
150

Thanks Coach for kicking our butts, I will be ready for my first triathlon in no time!!!

as rxd
175
185
195
205
215...jb

Male/26yrs/6'0"/170lbs

Overhead squat

135x5
145x5
155x5
165x5
175x5
185x5 (PR)
195x1 (PR)

My lower legs are in terrible pain ever since I ran my 5K. Feels like the bones themselves are pulsating with every beat of my heart and they won't stop throbbing. Hope a rest day and some Motrin will remedy this.

Not much success with this one today. Back was sore from yesterday's power cleans. Bigger problem was that I could not squat with arms in overhead position, regardless of weight. With my back leaning fwd, even with lots of lumbar curve, my shoulder(s) would not let arms go straight up over/behind head. Even with no weight.

After struggling with this for a while, I thought of just doing back squats but decided to save back and just did shoulder rehab. Ughhhh.

Post OHS WOD (posted earlier)

3 rounds for time:

Hike and ski Highland Bowl
760 foot vert climb to 12,392' summit
1460 foot vert descent

3 hrs, 10 minutes

75x3
95x3
115x2.5
115x3
115x1.5
115x.5
95x3 did extra sets to compensate for less reps completed.

32/179/m

105-105-110-110-115x2

M/24/210lbs/6'1"
As Rx'd
115x3
135x3
155x1 (failed on 2nd rep)
145x3
155x2 (failed on 3rd rep)
155x1 (failed on 2nd rep)
I'll get 155 next time. . .

24yom/6'3"/220

80kg x 3
100kg x 3
110kg x 3
115kg x 2 (hard, but lost the wait in the front at the bottom, midline was stable)
120kg x 2 (midline was not stable, very hard. still a PR over 1rm, and I haven't done heavy OHS for a long time...

25/m/5'11"/175
45-65-75-85-95-115
Really practicing form. I struggle withh my balance.

m/32/160

tough after yesterday

135-145-155-165-135

27/m/74kg

50-60-60-65-70 (kg)

58/M/195
95, 105, 110, 110, 110

48/F/125
32, 42, 47, 42, 45

45/65/95(pr)/105/115

22/M/170

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

Did some ring dips/squats, got mad about my #'s so tried the WOD again

95-105-125-135-145

First time attempting these, but sure won't be the last. They exposed all sorts of weak areas-particularly in flexibility and body control.

Weights were not so stellar:

A couple rounds with a stick to learn.
A couple rounds with the bars
Two rounds at 95
One round at 115
Two rep at 135 then, crash, bang, boom.
End of workout.

135
135
135
135
135
Could have gone heavier. No bumpers in globo. A2A full squat depth.

m/22/6'1/205

155/175/175/185(fail)/185

m/29/6'3"/195

95
95
95
115
125

m/22/6'1/205
155/175/175/185(fail)/185

woah, first attempt at OHS with any weight: pretty hard on the shoulders. I've been doing the warm-ups with just a standard straight bar.

75#x3
85x3
95x3
105x3
95x2

50/M/175

worked on form. did some snatches and extra oh squats at the end

95
115(f, didnt go down all the way)
105
105
110

95
115
125
135 (4, failing on 2 and 4)
115 (4)

first time with the OHS.
23/m/5'9"/195
as RXd 205-210-215-225-225

18/m/68"/165#

As rx'd:

135#
135#
135#
115#
115#

41/m/200

As Rxd - 95#
plus dip sets 10,8,6,4,2,4,6,8,10

39/f/120
As Rxd - 25#
plus pushup sets 10,8,6,4,2,4,6,8,10

As rx'd: all sets 135# unbroken.

2nd week of WOD's and was woefully unprepared to do these properly.

Don't have near the shoulder strength and more importantly flexibility (shoulders are rounder forward) to do these properly.

Tried with only 45 pounds and the results were

45x3
45x3
45x2
fail
fail

Was very off balanced and couldn't get the weight behind my head far enough on the drop especially after the first couple sets.

2nd week of WOD's and was woefully unprepared to do these properly.

Don't have near the shoulder strength and more importantly flexibility (shoulders are rounder forward) to do these properly.

Tried with only 45 pounds and the results were

45x3
45x3
45x2
fail
fail

Was very off balanced and couldn't get the weight behind my head far enough on the drop especially after the first couple sets.

CFWU3
OHS for WU at 95x5, 115x5

OHSx3
135-145-150-155(PR)-160(PR)

From the rack, push jerk to position. Lowering to the back was the tough part.

Hey mas and Dave - Happy Belated Birthdays!

One of my 2008 goals was BWT Overhead Squat X 5, I didn't complete it. So, I figure let's start the new year off right. My goal today was 205#, my bodyweight was 178 last time I stepped on a scale (~3 months ago).

OHS 3,3,3,3,3

95 x 3
135 x 3
155 x 2
175 x 3

185 x 1 (5# over BWT)
190 x 1
200 x 1 (PR)

Thanks again Bryan for the encouragement when the weight got heavy. When I failed at 155 on the 3rd rep, I thought I was done. Felt good push through it and increase the weight. BTW, Bryan S. did an absolute insane WOD. We dubbed it "Rowing Annie", basically add a 500m row to every set of DU's and Sit ups...it just looked painful.

m/24/6'3"/180

95x3
95x3
100x2 failed on 3
95x3
95x3

Haven't really done those before except for just with the bar...they're pretty tough. I'm pretty pissed that I couldn't do more weight. I think I should be able to do a lot more than that.

M 37 5'10" 151.5#

No barbell yet.

Warmup (3 RFT: 15 KB Swings (35#), 15 pushups, 15 situps), then:

CF WOD 187
5 RFT: 10 broomstick overhead squats (okay, stretched jump rope) + 10 DB Squats (2x25# DB)

09:25.88

cfwu x2

wu 10x35#, 7x45
65x3
70x3
75x3
80x3
85x1 (fail)
85x3

cfwu x2

36/m/5-11/220

Blah. I thought it was 1X
I really focused on deep breath and keeping the core tight. My form got better each set.

135
140
150
155
160
165 (not quite a fail but my depth was pretty weak)

M/31/170 5'7"

As Rx'ed
95x1
95x1 F
95x1 F

75x1
75x1 F
75x1 F

65x3

65x3

65x3

155-175-185-185-185

could have gone heavier, but no bumper plates available

65,85,95,100,100

m/22/160/5'9"

first time doing these, real nervous but did better than I thought

115-135-145-145-150

I want to get my bodyweight at least next time

followed by:

3 rounds, no time
30 weighted sit ups, 45 lbs
20 k2e

pass thru's
jump rope / air squat w/u
135x5
big dumb jump to 185x2 then fail
135x5
140x3
145x3
150x3

135x2 fail
135x2 fail
135x3 3/4 squat
135x3 3/4 squat
135x3 3/4 squat

Yesterdays WOD has left me with a very sore left shoulder. I started todays WOD but after my first set of 3 O/H squats my shoulder just didn't feel strong enough O/H. So I switched to Heavy back squats;

O/H Squat
3@50kg

Back Squat (Low Bar)
3@120kg
3@125kg
3@130kg
3@137.5kg-303#(PB for triple)

TSCHANZY 46M 166 5'9"

Worked on pistols 10 sets 5 reps per leg lightly assisted, almost there!

Overhead squat 3-3-3-3-3 reps. As RXed all were 95LBS making progress new PR! TOTAL WEIGHT 1425 LBS. Before I could only do a couple at that weight.

Every man is the builder of a temple called his body.
Henry David Thoreau (1817 - 1862)

cfwu x 1

overhead squat:
95lb x 3
100lb x 3
100lb x 3
105lb x 3
105lb x 3

F/28/170/56kg

35, 40, 45(2F), 42.5, 45

M/32/6'/186
First time for OHS. Wow! Really hits different. Total core workout in addition to legs. Started out slow...finished the same
2-45#
3-65#
2-75#
way below parallel.
Knee twinged on 4th round telling me to keep weight low. Read Bingo's post after WOD. Great insight...I will start to read before I attempt workout. Third week in and loving it!
My traps and whole back are shot after cleans and dips.

95-115-135-155-165

My form sucks for these, can't get low enough in the squat without my arms and bar coming forward and feeling like they're going to tip me over.

88
88
88
88
88

45/M/155#

115,120,125,125,125
shaky form with injured R wrist

Warm-up:
- Row 2K meter at easy pace
- Single Leg Romainian Deadlifts 3 x 10

WOD: OHS 5 x 3
Set 1: 65#
Set 2: 75#
Set 3: 85#
Set 4: 95#
Set 5: 105#

Focused on Technique and Keeping Abs tight during the movement.

173# m #37y/o 5'8"

95-105-95-95-75

M/25/75"/210

First time doing this one, so went low with weight to work on form. Good thing, since I only had to dump it and fall on my ass once!

65x3
75x3
85x3
85x2, 85x1 F
85x3

95#

75-65-65-65-65-65

M/39/176/6'

135
155
175
185
195 PR

m/41/182

first OHS wod for me....

95-100-105-105-110

due to flexibility issues, couldn't even do 1 OHS w/ 10# stick when I started CF about 15 mos. ago; look forward to improvement

Hm, this was fun.

1 round of CFWU

25kg 30kg 32.5kg 30kg
Then the alarm bell rang and I didn't have time to do the last set. Well, thats life!

Ran 3 miles
22:16
then
3 x 5 x 135# Thrusters

27/6'8"/220

135 across

135-3
145-2(missed 3)
135-3
145-3
155-3

85-5
105-3
125-3
155-3
185-3

First time doing overhead squats. I could barely do them with weight added.

Warm-up
1 = 10 x 10#
2 = 10 x 10#
3 = 05 x 30#
4 = 05 x 30#
5 = 05 x 30#
6 = 01 x 40#
75 Sit-ups

Learning movement
85
85
105
105
105

M/42/6-1/200

32/m/6'2"/206

115
135
145
155
165

No rack in garage, so power snatched up the 115 and 135. Had to clean, push press, adjust grip, and push press again for last 3 sets. Short on time, so only rested 2 min between sets. It's been a while since I have done heavy OHS.

Phil 4:13

First time. Worked on form

135x3 for 4 sets
155x3 for 5th

Never done OHS before, and of course I did it after the "Front Squat 5-5-5-5-5 reps" WOD (never done FS before either), man my thighs hurt, and my back is destroyed after the VS!

FS 5-5-5-5-5

90
110
130
145
155

OHS 3-3-3-3-3

70
90
110 (fail)
100
90

AARRRGH, looking forward to the rest day!

m/31/230/69"

95x3
115x3
135x3
155x3
165x3

First time doing these with weight. I didn't feel like the weight was a problom, but I need to work on my balance and shoulder flexibilty.

65
75
85
75
85

Keeping balance is soo hard i about fell over a couple times!!! I guess that was the point

24/m/192
165x3, 175x3, 185x3, 195x1, 195x3, 200x3

M/24/158/5'7"

Little late on the posting from for todays WOD. Can I just say I love OHS? This was my first time doing it and I'm really pleased with the results.

CFWU
WU - 45#, 65#, 85# (all x 3)
95#
115#
125#
135#
155# PR(I may not have gone low enough on reps 1 and 2 but I know I did on rep 3 because I focused on it)

I know I could have done more but being by myself in a gym without bumper plates I didn't want to push it to hard (Plus it was my first time). Awesome!

30/M/220

First time doing overhead squats, workout as RX at a globogym with no bumper plates:
1-45 lbs
2-95 lbs
3-105 lbs
4-115 lbs
5-125 lbs

Added:
-6 sets of 2 reps strict form dead hang pullups
-Swam 6 continous laps (Olympic Pool) with board, 6 laps freestyle, and 6 laps breast stroke.

Traps have that good sore feeling. Not there yet with crossfit (doing it 2 months) but getting there.

Thanks for the motivation guys.

Tuesday's WOD - 22:58 (modified RD w/ band)
Wednesday's WOD - 221,241(F on 3),241,261(F on 3),261(PR)

First OHS day. Very humbling..

95 x 5,5,3,5
115 x 3

technique greatly improved throughout (though still rough) and I came to see the value of "pushing the shoulders into the ears". It had a stabilizing effect - sort of locking the whole thing (arms, hands, weight) together above the shoulders.

A trainer at the gym approach me to say that I was risking "biometric injury" b/c he saw me do a behind the neck O/H press as I was getting into position for the OHS. After I thanked him for his concern and explained that it was necessary b/c there were no squat racks, he said I should use the smith machine for the OHS.

No thanks.

3-3-3-3-3 OHS, first time

30-40-40-40-40 (kg)

22.m.136.65"

as rx'd
135, 135, 135, 135, 135(PR)

25/m/6'0/195lbs/CF Pittsburgh

145, 165, 185, 200, 225 (2)

Probably need to start a little heavier

never done weighted ohs till today so i stared light but need to do more next time

75
85
95
115
125

44/6'1"/190

warm up: 45 95 135 155

work: 175 185 195 195x2 (dropped the bar on my head) 185x2

3 * cfwu. 5*3 overhead squats.
45 * 5 - 65 * 3 - 75 * 3 - 75 * 3 - 80 * 3

m/37/173

CFWUx3

Warm Up Sets
2x5x45
5x55
5x65
5x75

Work Sets at 85. Depth good, but I left a lot of weight on the table out of fear of failing. Can't drop weights at the Globo. Oh well, still good practice.

29/f/5'10"/141

95, 105, 115x2, 115x2, 115x2, 115x1 PR
So close on 115 x3 that I had to try it again. Just ran out of energy.

Did not realize how hard these were

65/85/95/105/115

m/20/6"2/175lb

Definitely a tricky technique. Felt like my shoulders were the weakest link. OHS
105-3
105-3
115-3
135-1
135-f

18-3
25-3
35-3
45-3
45-3

Well... I'm terrible at OHS, form needs work... I didn't have time for a full workout, so I did a few sets at 65lbs... which, I feel will be the case until I get the form perfected.

WOD

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

30kg,30kg, 31kg, 31kg, 31kg.

Should have gone heavier

Was tired for this, back was sore from shoveling, cleans and also all the tiding up I had to do so that the "good looking BOY" that takes the boxing could finish his wod.

Good Fun

m/43/215

Like many posting here, I was doing OHS for the first time, and worked on getting some form (not very successfully) This is a tough movement! It would be easier if I had bumper plates, but can't afford to drop the weights (almost did, anyway).

CFWU x 2

OHS
3x45
3x95
3x95
2x95
2x65 then lost balance and almost threw the weight across the room. If it had been more than 65 lbs, I would have broken myself. As it was, I ended up doing a full negative rep for front raise (you know, the shoulder exercise) with a 65 lb load. Yeah, it's funny NOW....

M/32/190/6'

CFWU

OHS from floor
95,105,115,120,125

no bumpers, so this is one I'm never comfortable pushing hard on. The higher weights actually force me into better form as the first two sets I didn't hold the weight far enough back. Even with bumpers I'd probably top out at 135 to 140 max.

Finisher
2x500m row sprints (1:40 each) w/ 2 minute rest

CFwu (dropped down to 106lb assist on PU/dips-progress)

0
45
65 (0 reps--felt unstable bending knees)
55 very sloppy
45
45
45
50 felt move to toes
50 ditto
45

Technique and shoulder stability the problem, I think. 45 felt way too light, but as soon as I added a little more weight, the basics fell out. On the other hand, the 45 helped me improve form over the air squat. Needless to say, this needs a lot more work.

--

201

33/m/210/6'5"

135x3
155x3
155x3
155x3
155x3

Limiting factor was lowering weight. I couldn't go any higher without fear of injuring myself trying to lower weight down. Can't drop steel plates.

had my first BAD workout of 09

shoulder flexibility is a major issue of mine, or the lack there of. Can't do overhead squats at all. even just with a broomstick, i can do about a 1/3 squat before my heels come up/tibia feels like it's about to get pulled off the bone.

so worked on static holds with active shoulders
did 4 sets of 95# and 30 seconds

followed with presses on hspu (focusing on active shoulders)

no burpee or abs as i was so dejected afterwards

are there any secrets or techniques to build up the OHS shoulder flexibility other than just stretching?

:(

85-95-105-115f-115

30/M/180/70"
First time doing OHS, pretty bad form.
95 x 3
115 x 3
125 x 3
135 x 3
145 x 3 (lost form on #3)

As rx'd"

135#
145#
155#
160#
165#

24/m/175

did power cleans and ring dips from yesterday, scaled to 135 cleans but did the rest as rx'd

13:08

M/26/5'11"/180

135, 155, 175, 175, 180

Definitely could have gone heavier -- it's like I forgot how to OHS until the last round.

m/31/6'/230

Surprisingly, I have been doing Cross fit off and on now for almost 11 months and I have never done these. I had trouble with balance.

95
115
135
155 (right shoulder really started hurting)
155 (stayed with same weight b/c of shoulder)

WOD OHS
w/up squat therapy
ohs 10k x 10, 10, 15k x 10,10, 20k x 10,10,
25k x10, 30k x 10, 35k x5,40k x 3,
wod 42.5k,pr,45k,pr,47.5k,pr,50k,pr,52.5k,pr.
quite happy considering i used to struggle just wi the 20k bar,flexibility improving and weightlifting shoes make aw the difference.
ye've just got tae push some people !

95, 105, 115, 120,125- 120 and 125 were prs. The 125 lift was easier than the 115. Not sure why but just felt more stable. Nice.

135-155-175(f)-175-190pr
m/26/163

111, 111, 116, 121, 126

135-145-155-165-165

New PR. Last set was partial, my strength and control was spent.

Stopped at 165 because I couldn't lower the weight comfortably (safely) without a spotter (which I didn't have). Most likely could have gotten 175 or even 185.

M/175/20 5"10 95-105-115-115-115 Recovering from surgery

95
95
115 (dropped on 2nd rep)
115
135

1 mile run, CFWU

Overhead squat : 5 times 3 sets : 95 lbs each time not flexible

Front squats : 5 times 3 sets : 95, 115, 125, 135, 135

135
155
165
170
175 X 2

Failed on the last one out of nowhere. It was feeling so good...one second I was thinking "ha, I'll do 185 next time so easy", and the next second I was getting out of the way of the weight crashing down. Not such a big deal except it was steel weights onto a metal squat rack with spotter bars. Safe..but LOUD! :)

Olivia
45*50*55*60*65

41/M/152
115
135
145
145
145

late post.. havent done these before...was not sure where to even start:)
45
55
65
75
80

m/44/175

WU with PVC pipe and 45lb bar. Form was ok

as rx'd
85lb
85lb
85lb
95lb
95lb
form was shaky at best w/wieght need some serious work on this exercise.

M/34/195
as Rx'd
205 Ib
225 Ib
245 Ib
255 Ib
265Ib
Felt really good once I got loosened up. could of went heavier but was using metal plates and was in a globo gym. (didn't want to drop it.) Next time 275 Ib or 295 Ib.

3x45,75,95,115,135,145,155

m/31/5'11/177

Still pretty new at these. They can go bad fast, so I took it fairly easy.

10x45
55, 65, 75, 85, 90

first time doing OHS so went light-ish.
CFWUx2, then
45 (5), 85, 90, 95, 100, 105

M/19/5'8"/150lbs

95-105-110-115-125(2)x

So hard...

I was a weanie, kind of.

I did the warm up, but only 2 rounds because of time... I tried the overhead squats with 15 pound dumbells, and didn't feel safe with my back. So, I tried the smith machine, but it was too stiff. So, I ended up doing them with the pull-up bar (no weight) and just practicing form. My lower back was still tight from shoveling I guess. Anyway, I ended with a couple of sets of 5 pound dumbells and then I did my spin class, which completely wiped me out.

So happy Thursday was a rest day.

Bergener Warmup:

R1 45 lb, F x2
R2-R4, 30 lbs

m/48/180

as rx'd

125
125
135
145
150

thanks

155
165
185F
185
205

135
135
135
135
155

115
125PR
135PR
140PR
145PR

would have tried heavier if i had bumper plates and chalk. overall still pretty good

First time doing OHS for both of us. Crummy!
Bree: all sets with 45lbs
Ben: all sets with 115lbs
Really tried to work on form.

M/35/170
135,155,175,185 ALL X 3,195X1 ALL SLOW & ROCK BOTTOM
I HAD MORE IN ME BUT AT GLOBO GYM AND COULDNT DROP METAL WEIGHTS

110x3
110x6
110x5
132x3
132x3

110x3
110x6
110x5
132x3
132x3

M/22/6'1/185

145 X 3
155 X 3
165 X 3
175 X 3
185 X 2 (3f)

Finally hit body weight, that felt nice. Wrists kill.

WU to 195, then
205 x 3, 205 x 3, 215 x 3, 215 x 2, 185 x 3

Managed dead hang MUs w one skinny red band tonight - closing in on a real DH MU. Paul

38/m/5'11/165 (01/15/08)

Pose Run 0.25 miles 2:20 (home treadmill)

OHS 5x3 95#

m/48/175

Worked with Andy Hendel at CrossFit Charlotte on overhead squats. Who better to go to for help than the guy who did 76 overhead squats with 95 lbs? (no fooling - check out this video http://media.crossfit.com/cf-video/CrossFit_Max95lbOHS.wmv).

Coach A gave me pointers on foot position, posture, hand placement, and bar alignment that are sure to help me get a heavy - but safe - overhead squat one day. But in the mean time I'm working with really light weight (an empty bar) until I get everything in alignment.

Andy also worked with me on snatch drills and the Burgener warmup (http://media.crossfit.com/cf-video/cfj-nov-05/burgener-warm-up.wmv). I plan to make this my official warmup for a while.

Coach A, thanks for the help!

Wow! I suck at these!

5 x 3 65# OHS

M/34/205/6'0"

first time doing overhead squats over 60#

95
95
105
115
125

Done at crossfit

10 GI jane, burgerner warm up
bar x 5 bar x 5 65 x 5

105 x 3 not deep enough
103 x 3 better depth
115 x 3 on toes rep 2. corrected for rep 3
125 x 2 moved forward on 3rd rep and dumped front
125 x 3 good set
95 x 5 just to finish strong

95/105/115/125/135(1 rep then fail)

Rxd: 75#/85/95/100/105

Completed on 1/15/09

CFWU, WOD as requested, 50kg-60kg-70kg-70kg-70kg, shaky on the last but all full range of motion...

M/38/185/5-10

As Rx's
135 x with 5 sets of 3 each.
Not very smooth but got it done, about the right weight as a new overhead squat person.
Little scrary but got it done.
Doing this from the floor added lost of extra steps just to get ready to perform the lifts.

m/37/185/5-10
A Rx'd
5 sets of 3 @ 135 pounds
Not very good at these, even with daily practice with empty bar. All the lifting steps to get it from the floor to my back, then to begin the lift was trouble some. All in all a good first effort.

20090116 0400hrs (near end of 12 hr night)
WOD090114: 3 x 5 sets OHS
3 x 40kg, 3 x 50kg, 3 x 55kg, 3 x 57.5kg, 3 x 60kg

135/155/155/165/165
Haven' done these in a long time so the balance was way off. Hoping for a much better showing next time.

m/37/230/6'

95
135
165
185
205

Started too light/early in the warm-up. Should have hit 225.

95
95
95
95
95

focused on form. intensity next time

M/27/195

CFWU (no pullups or squats) X 3

45
55
60
55
55

done yesterday

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

cfwu, warm-up ohs 10x45#, 5x75, 3x95,

WOD:
115-135-140-145-150(pr)

way to go AllisonNYC!

C-
worked up to 142

first time at ohs
45/50/55/60/65
in between sets I did dips 30/24/18/12/6

then the following for 4 cycles,
deadlift 95x5
hang cleans 95x5
pull ups 5
renegade row 25x5
run 200m

34/M/190/6'

Week of rest, nursing injured back

5 reps/set
95,115,135,135,155 (pr)

M/31/5'9"/165

95
105
115
120
125

First time doing heavy OHS, so started conservatively.

Nursing a right shoulder impingement, (which flared up after attempting more aggressive shoulder stretches).

Did "Crossfit Housewives" instead
(95LB OHS x 15 + 15 Pullups) x 5

14:15 RX

This was the first WOD I ever did (Scaled Big Time) which hooked me on this program last March. My core felt like I had been a tackling dummy at football practice :)

m/35/185/5'9"
Wow! First time with these. Very awkward almost hurt shoulder while stabilizing at 115lbs.
45lbs x3
85lbs x3
95lbs x3
115lbs x1 failed on 2
115lbs x1 failed on 2 dropped metal plates on concrete w/thin carpet Opps! Thank goodness at work gym and not the YMCA.
45lbs x5
Went home frustrated!!!!!!!!
Something is amiss in my form.

24/m/175

i need work on these for sure:

65
85
105
115
115

form was lousy.... so did some light work.... still cant really pull a good overhead squat of....

30 yom 225# 6'1"

as rx'd
185/205/225/225/225 (failed on 3rd rep)

Shoulder is really bad for some reason...or maybe it's an upper arm injury from snowboarding. Either way, I did my shoulder PT today and 10 rounds of the slideboard (:30 on/1:00 off)

M/29/6'3/175

85, 95, 105, 115, 125F

m/30/6'/215

95, 105, 115, 125, 135

Major weakness. Going to work on these on off days

65
75
80
85
95

M/40/6'0"/155

First OHS with weight since my injuries. Form took awhile to come back. Wierd sensations in my shoulder.

kgs
40(2+f),40,40,40,45(1+f)

Mark:
warm up @ 45# & 65# x 5
95/115x2/105/115/115/120/125

Theresa:
warmup @ 45 & 55# x5
65x5/75x4/85/90/90x1/90x4

ROM
Yoga WU & Yoga vinyasa
Broomstick x 5
20lbs bar x 5
45 lbs bar x 5
65 x 3
85 x 3 form?

75, 80, 85, 90, 95

as RX'D at Crossfit Delaware Valley:
135
155
165 old PR from september
180 new PR
185 (2)

Working on form:

70-85-100-120-140

cfwu x 3

did back squats..dont have the flexibility for overheads

185 (all x 3)
205
225
235
245 failed on last rep due to lack of depth
pretty good workout...ended with dumbell presses
40 x 5
65 x 5
80 x 5 x 2

ohs
45x5
65x5
65x5
70x5
65x5
form getting better but still find myself on my toes or the bar a little too much forward
keepin at it

35/M/78kg

1. 60kg
2. 60kg
3. 62.5kg
4. 62.5kg
5. 60kg

Did this on 1/17. Finger still jacked-up, so laid off after 215 x 3. PB is 225 and I suspect I'm good for 235-240. Oh, well.

1. 65lbs
2. 70lbs
3. 75lbs
4. 85lbs (failed 1)
5. 85lbs (failed 1)

44/m/165

135
145
155
165
175

PR!, finally

1) 105# x3
2) 115# x3
3) 125# x3
4) 135# x3
5) 140# x3

65
95
105
105
115

45
65
65
65
65

Still learning this one.

65-75-85-85-95

no added weights
struggled with form a bit
finished sets:)

5 sets of 3 with the final three on 45kg

probably had a little more but wanted to keep below 90 degrees and get the technique right

finished with 4 sets of 6 back squats at 90kg
then 3x20 back extensions

5x3 to 45kg

then

back squat 4 x 6 to 90kg
back extensions 3 x 20

m/41/212

KGs
40,45,50(f),50(f),50

first time/need more practice

F 37

20-25-30-35-40kgx 3

m/30/160.5

115, 115, 125, 125, 125

slowly getting stronger in these

f/25/5'9/139.5

45, 45, 50, 50, 50

2nd time doing OHS -- much less shaky

No access to barbells.

Did 400-meter lunge walk.

14:27

did 5-6 sets with just the bar,

of 5-8 slow reps then did:

65, 75, 75, 75, 75

88 - 115f (repeated 88#'s) - 115 - 115 - 115

arms bent on all of 115's

120, 130, 140, 150, 150

35/M/195/6'2"

M/36/145

@ home, WU @ 65# X 3
115X3
120X3
135X3
140X3
145X2

30m/156/70"

75/80/95/105/115(pr)

20, 25, 27.5, 30, 30kg

28/m/192

110
120
130
140
150

25/m/172

60
80
90
100
110

No WOD - acute bronchitis.

m/28/5'9"/160

1-12-09
'Eva'
Time: 35:53

1-13-09
Warm up, Squat 1x5- 95#, 1x5 135, 1x5 185, then
Squat 5x5 - 225#, 235, 245, 255, 265

then OHS: 1x10 45#, 1x10 65, 1xAMAP 95# (17 reps), 1x4 105#, 1x3 115, 1x2 125

1-14-09
'Angie'
Time: 12:19

Then, Jerk practice:
1x5 45#, 1x5 65, 1x3 95
then, 1x1 115, 2x1 135, 1x1 155, 1x1 165

95x3, 135x2 1/2, 115x3, 115x3, 135x3, 135x3

Front squat: 185-205-225-225(2)

M/44/6'0/188

5 x 45#
5 x 65
1 x 75
1 x 85
1 x 95
F @ 105

3 x 85
2 x 85
3 x 80
3 x 80
3 x 80

Diane
21-15-9
DL 225#, hspu (feet against file cabinet)
8:35

3 x 135
3 x 135
3 x 155
3 x 155
3 x 165

28/m/185

95
115
125
135
145x2

45lb

5 x 3 reps:

55; 60; 60; 60; 65kg

m - 41 / 215 lbs / 6'5"

45 lbs
50 lbs
55 lbs
60 lbs
60 lbs

whew !! First time doing overhead squat. These are a LOT harder than they look.

30-m-170

135-135 145 150 155

Did this on the 17th jan. 09

bodyweight (overhead, that is) -- 185 straight

5x3 at 45k.

Really have to focus on my balance. Seems to be undue pressure on my back. Probably a technique issue

95x3
115x3
125x2
125x2
120x3

I've got a lot of work to do before I start putting up decent numbers on this lift. I'll get there...

27 yom 6'2" 155#

Pre: Warmup x12 x3 (pullups, 65# SP x2, back extensions, pushups, squats)
45# OHS x10
65# OHS x5

WOD as rx'd:

95-105-115f-95-95-95-95

I'm at a globo with steel plates so this is as heavy as I wanna go. Legs felt good but once I put that 115 up there, I felt terrified.

Incorporated ring pushups x20 between sets for a total of 100.

45 55 65 x 3
good form / try 75 next time

85#, 95#, 105#, 105#, 105#

34yom/170/6'

115,125,135,135,135

32yof/125/5'6"

subbed back squats - 95,105,115,125,125

Marisa:
45/55/65/75/80/85

m/36/6'4"/97kg

40kg
50kg
50kg
60kg
50kg

Still recovering from sore back due to DL's

34/M/190/6'

Finally came back to this after injuring back

135
155
165
185x2
175
175

Beginning to feel more comfortable with these, will keep working on them.

65 85 105 95 95. Terrible form. Shallow squats.

Working on the form again today...

AL - 75, 85, 95, 105, 115
Taylor - 45, 75, 85, 95, 105
Ryan - 25, 30, 35, 40, 45
Jan-Michael - 75, 95, 105, 110, 120

65-85-95-95-100

135x6
185x3
195x1
200x2
205 Cant stabilize weight for attempt.
135X10

24yo/m/5'6"/155

115, 135, 145, 155, 155(f), 135

BW 170

185, 195, 205, 215, 225(PR)

never done before, had no idea...

95, 105, 115, 125, 135

went alright, still getting balance down. probably start where i stopped next time.

45,55,65,75,85

long paintball practice with shiver

65#
75#
85#
95#
85#

(completed on 1/16)

Only went up to 135 lbs. Need to work on balance/ form and shoulder flexibility for the low part of the squat movement.

CFWUx3
45x5
95-105-115-125-125(failed/dropped on second rep)-115
45x10

Jennie: 27 F 165# 5'9"
45-55-65-75-85

Really need help with this. There seems to be too much pain in my back. Any tips on technique?

@thegym

45#
65#
65#
75#
65#

reallllllllllllly suck at these...

CFWU (Overhead Squats)
95/3; 95/3; 105/3; 105/3; 110/3
M/48/185#/72"

m/35/5'9/175

CFWU - 3. Reg reps. Superman. Burgener.

125, 130,135,140,150

Tried to start at 145. Failed. Therefore started much lower. Felt progressively better each set. 150 not too challenging once I got balance right. Jerked bar off of back to get to OHS position.

140, 150, 160, 170, 180(pr)

3 reps to a garagegymstore ball every time.

135
145
155
165
175x1

155
155
155
165
165(f)
165

65
75
95 missed last rep (form bad)
85
65 worked form

did 5x to 105

Did this WOD with my dad and hit a PR of 170, body weight, everything else about this WOD is lost to time, crap... I need to get better at blogging.

Have Fun, Train Hard,

Billy

33 yom 208 lbs

First time doing overhead squats...hence 65-65-65-75(f)

120
120
120
125
125

75 / 95 / 115 / 115 / 115 failed.

36/M/158/5'8

Dedicated to N. Carroll. 15 body weight OHS = My Hero.

37/m/215

80-99-119-129-134x2

m/52/6'/180

95
100
105
110
115

Meyer- 115-120-135(2.5)-135 depth?-135 depth?stay with this weight

e- 115-120-125-130-135
s- 55-55-55-55
g-sucked

Stretch wu
Wod
95# OHS 5x5

at rx

95
105
115
125
135 miss
125

M/31/6'/178

110
121
132
143
154x2