yow!

sweet always love overheads

theh problem with overhead squats is that the first one always seems to be the hardest for me

Excellent, I needed to work on these more.

That is one fast "Helen." Wow.

Hate to be the one to have to call it but those were not complete KBSs. Ears must be covered and bell strait over head.

Looking forward to the OHS...but in my lifetime, I would love to meet Jillian. I have so much respect for how she perfects her craft.

I'm with gary on this one. You can tell the guy is in great shape and can absolutely dominate Helen, but those KB swings weren't complete.

That was one fast Helen, let the criticism begin...

Hate to have to be the one to call it out but those were not complete KBSs. Run was very fast and great butterflies but half the KBSs.

Brandon Mahoney, you can freaking RUN.

I agree on the swings. Could have been better.

Gillian, on the other hand, looks perfect.

Bravo, Brendan Mahoney. That's a legit sub-7...wayyy sub-7!

Great job Brendon!

Way to go Brendon! That is a sick Helen time.

Gary,

there is more then 1 way to swing a bell....Ever been to the RKC cert??? didnt think so!

these wod's should be tougher, it seems like the affiliates offer more intense wod's

Being a Kettlebell guy those swings looked like he was swinging a bulldog...40kg KB.

Was that a 1.5 pood?

Haha...yea I know it was...it was just his form looked like he was swinging something a lot heavier.

Good Helen mate.

Good, i can do this one in the Garage. There's no place like home :)

The collapse at the end of 'helen' was awesome!! Priceless. We've all felt that way. That was one sweet 'Helen", congratulations Brendon and thanks for sharing the vid. And thanks for the inspiration. It always helps me to see someone kick a$$!

Why are we arguing about the Helen performance when we can just enjoy the beautiful scenery in the picture? Wow... Always impressive.

Gillian, Will you marry me?

Absolutely fantastic effort.

Must agree with Gary/Ami - hip doesn't open all the way up on the KBS. The height isn't of big concern, to me anyway, due to the speed and in relation to safety, but a full opening of the hip is required with the KBS, just like any of our foundational movements, to complete a lift.

The easiest way to tell that the exercise isn't being executed core to extremity is the kettlebell itself - watch it again and see how it droops. Clear indicator that there is too much arm in the lift. Now slow it down and look at the hip - doesn't open.

These clips are great to view in that you can develop your "coach's eye."

But Brendon, that was great work. Thanks for having the stones to send it in and have it posted. Try using more of a hip drive to get the bell going and open those hips up. With the right form, you would probably go faster.

#16 Greg,

Yea that is true. There are several ways to cook a KB swing.

But to be fair, we should abide by CrossFit standards if we are attempting/posting CrossFit Wods.

Just my opinion.

Sweet Helen, Brandon. You'll have to represent over in Cali, now. Good luck with your running tryouts.

Hey Fred,

if you can do 5 sets of 5 OHS, constantly at or ahead of your PR and still have room for more, you're either not going hard enough or you're the the fittest man alive - see you at the Crossfit Games!

Brilliant Helen Brendan - to the form Nazis...sometimes the increase in power output more than justifies the imperfection.

Let he who have no sin cast the first stone
output

Quick question on the zone if anybody has any advice it would be much appreciated. I have been doing 16 blocks a day with 2 protein shakes. My stats are 5'10'', 168lbs, and 9% bodyfat. Is that not enough blocks, and if not how many blocks should i be getting a day, and thoughts about grains for carbs. I've been doing 16 blocks for about 2 months, perfomance has gone up and down.

Attention haters, get your Helen time under seven, then start picking apart other people's form. 3 inches at the top of the swing would have only cost him a few seconds and the intensity of the workout would have been lowered. Why does this happen every time a great, record breaking performance comes out?

6:31?! Awesome work, Brendon!

nice work man you finally got it! those swings are fine. your time is 100%legit, if you have to pull it up to get it there faster thats legit just like pulling it down for a power swing is legit(may not be ass efficient or easier). or pulling the bar down to the bottom of a thruster. you are a beast man! way to rep CFE

Brendan, you killed it brother!

Slight flaws in the form, but I don't care, THAT WAS AN AWESOME EFFORT! Stellar running. I wish I had a track with pull up bars near by! The best sub I can do is using soccer nets, but the grip is so much wider and tougher.

I might do this WOD in the 5,5,3,1,1,1,1 style.... never gone for 1RM OHS

what is the rx'd KBS???? american or russian?

I would say those where legitimate

Impressive time!!!!!

Umm. I think his 2 last "400 meter" runs were cut short. Amazing speed nontheless.

Helen is won on the track. Go back and watch Dutch race Jessica Langford, she beats him by running the 400s several seconds faster than him. Brendon's times on the 400s are excellent, better than most people's PRs. Many congrats!

Compare to date anyone?

Totally newb question:
Do we do only this exercise, or do we go run or do something else when we're done with the WOD?

you just gotta love the people that knock these types of efforts. Great job, dude

#33 Omar Omar

Seriously?

hmmm...the quads are excited, but the shoulder full of anthrax is another story.

this may be a light weight, form-focused day...

WOW! Great work Brendan!

#36 Natty: This might be the day to "learn and practice new sports" if you've got some juice left. I usually work on stuff I'm not good at like double unders or go biking or there's a gymnastics gym I'm starting to go to.

OHS is one of my favorites

Does Gillian have a calendar? There's so many pictures of her performing gymnastic skills in public spaces. Just wondering.

95-105-115-125-135. I want 155 so bad

28 female 74" 173#

That video was awesome.

I am definitely not a KB expert. I will have to look around a bit for the literature that says a "rx'd" KB swing has to have full hip extension to be considered legit. I always thought you just had to get it overhead and using an explosive hip extension was the easiest way to do it. Pretty crazy that Brendon accomplished a 6:31 Helen with inefficient technique. If he uses the hips more would he be faster or slower?

All the way overhead? Maybe not, but even with a more overhead swing I bet he still breaks 7 minutes. No one at our gym has even broken 8 minutes yet. Brendon, nice work brother.

Well said Freddy, nice work Brendon! Legit. Oh, by the way. Anyone who wants to compare can go look at OPT's KBS for his sub 7 Helen. Haters, go to H E double hockey stick.

Gillian...beautiful pic.

That is a crazy Helen!!! Awesome work on the Pose Running too

that was a fine Helen.

#26 Daniel

Are the Protein Shakes included in your block count or are they on top of what you are normally eating?

16 blocks seems like enough for a guy your size, I am 6'1", 200lbs and eat 19 blocks.

I have played with the zone extensively and I say do what you feel you need to do. If you need to increase to 17 blocks or down to 15, go for it, just stay balanced with your carbs and fats. However, do your best to stay away from grains. If you absolutely have to eat that piece of toast in the morning, account for it in your blocks. Try avoiding the protein shakes and going with Beef or Chicken instead. Food is much better than powders.

I hope this helps. The best advice is just just keep tweaking it until you find what works.

I guess I just don't get it. Between here and the boards, there is so much whining. I don't understand why some people feel they are so qualified to judge other people's times or give advice or instruction. Unless your a "big wig" crossfitter I think it's better to keep your whining to yourself. Great job Brendan!

Sick Helen man, awesome. Yes, the typical CrossFit RX swing is American style, so overhead to ears (or ears visible) but I am not going to hate on that since it was an absolutely AWESOME performance, especially the 400s! I wish I could run a single 400 in that time (I suck at running, need to work on it).

This is the most impressive Helen I've seen, I like how it was on a track too versus out and back (probably faster that way).

eva t has spoken, nuff said

Great time on "Helen"

Damnnnn.

Okay, don't mean to be a bummer here but hasn't Gillian been a trained gymnast? Don't get me wrong, her body is amazing and her picture is gorgeous, but I think that a nobody just doing CrossFit for awhile accomplished to get in that pose would be something worth posting.

I couldn't cheat by scaling the workout (shorter run, lighter KB, fewer P/Ups, or even using bad form on my KB swing) and get a time like that!
Need a new requirement for those making critical remarks: You must post your own time for the workout or post your own video of said workout. Crossfit is as much about effort as it is about form. It is difficult to maintain perfect form with maximum output. Certainly a goal to strive for but a challenge none the less. One of the best features of the Crossfit community that draws me the most is the supportive/inclusive nature of the group. I am sorry to see the level of biting criticism that follows someone's great effort. The comments seem to bounce back and forth between support and criticism at a 50% rate (non-scientific measurement :-).

I notice there are no exercises in Crossfit that focus on the hamstrings. My hamstrings are lacking.

Are there any exercises in Crossfit that involve the hamstrings?

What the Helen? That was quick!

Freddy... you sure no one at your gym has broken 8 yet? I think you might need to look into that one.

Is the squat portion of the OHS more simular mechanically to the back squat or the front squat, in terms of width of stance and knees tracking over toes?
I would say that helen looked pretty damn good to me.

injured now, so ill just complain how those where totally incomplete kettlebell swings so that video doesnt really count.

#17 Fred

I normally do not comment on the main page comments but I was just wondering if you understand what a max effort WOD is all about?

If not, cool - send me an e-mail and I will explain. If you've noticed, for the majority of the CrossFit WODs we see stay mostly in the glycolytic pathway. But remember: "across broad time and modal domains..." we need to hit all pathways to become competent in each of the ten general physical skills.

Think about it...

Gillian, marry me.

OK folks - lets answer em before you ask em.

First, that is 5 sets of 5 reps of overhead squats. Rest as long as necessary between sets to ensure you are ready to hit the next set hard. 3-5 minutes on your heaviest sets is a decent rule of thumb. If your form is squared away this is gonna be a heavy day. If not, then work a bunch more lighter sets and really groove the movement.

Second, yes that is all. Well that, 3 rounds of the CrossFit Warm Up beforehand (It can be found in the FAQ - you know where that is right?), some lighter OHS's to get your groove on, and then the heavy 5's. If you are hitting them with the proper intensity, you should be pretty much whipped after you are done just like the metcon WODS.

If you still have any juice left, or spare time in the gym feel free to spend a little time working on a skill or lift.

The lift itself - the overhead squat will illustrate any little flaw you have in your squat and magnify it. Spend some time working with PVC or a light empty bar to loosen up the shoulders to ensure that you can keep the load over the middle of the foot as you descend into a full squat.

Definitely check out all the vids on the Overhead Squat that are hosted in the Exercise and Demo page if you can before hitting the gym.

Oh, and one last one. Getting the bar overhead is gonna be a big part of today's WOD. If you've got a rack then the easiest way is to walk out with the bar on your back and then push press or push jerk it up.

If you don't then power clean it to rack, push press overhead, catch it on your back, widen your grip and then take it overhead ... Sheesh, makes me tired just thinking bout it ;)

Cheers, kempie

What a sick Helen, the running splits were serious !!! A top notch track background is a scary thing

M/31/6'3"/205

125-125-130-135-135

Really thought I'd get above 160 today. Shoulder mobility lacking...

m/43/185
135-150-160-165-170

m/35/5'10"/215

45-45-45-45-45
First day of CrossFit.

Crossfit standards are important, but criticisms of the KBS in that amazing Helen is like saying Kobe has an extra step on his way to a 180 dunk. Rules matter but the performance is still amazing.

Unrelated: This may be interesting reading for the Crossfit community, especially with the Crossfit games just around the corner.

http://www.nytimes.com/2009/06/02/sports/olympics/02clay.html?_r=1&th&emc=th

m / 30 / 176cm / 82 kg

135 / 135 / 155 F / 155 / 165 F

Dude in video looks like the guy in the movie "Juno." Headband and all.

CFWU x3

75
95
115
105
105

My legs felt strong, but my arms were very unstable. There was also pain in my lower back during my 115 at the bottom of the squat. Will that go away with practice?

Chris

Way to go Brendon!!!!

20-20-30-30-30

Wow. Never did those before. I have a lot of work to do!

Awesome job Brendon. I was hoping we would get to see this. Your an excellent athlete and I know you don't cut anything short!!!!!

Way to go!

After watching the "Helen" video, I think that it's pretty obvious that...Brendan needed to scale the workout to get the proper swing on the KBs. He couldn't pull off one properly-executed American KB swing when he was fresh at the beginning, which tells me...he needed to scale the weight in order to achieve proper form.

RE to Comment #16: Greg, CF recognizes only one form of KB swing for WODs, and that's the American style (over the head).

The comments about how the form doesn't really matter because that would've added only a few seconds anyway doesn't make any sense to anyone who has actually performed a WOD to standard. If you have to start tossing out reps because they were done incorrectly, to re-do a rep properly takes an AMAZING bit of effort, far more so than the rep before and, suddenly, the guaranteed PR effort begins to go south rapidly. It's really easy to get monster times when form doesn't count.

m/41/5'6"/145

45
65
85
85
95

I have a new hero-Brenden, top notch man, way to go!

Coach, how did you know that I was just thinking, "man my overhead squat is really not up to par." Scary.

Think I need a headband :)

72kg

m/23/6'0/89kg

CFWU x3

OHS:
60kg x5
70kg x5
80kg x5
85kg x3
90kg x2
92.5 kg x1
95kg x1
97.5kg x1
100kg x1 FAIL.

I really wanted that 100kg but I'm still pleased. I've never gone 'heavy' with the OHS, previously done maybe 75 or 80 x3 or x5 but not singles. All reps done from a rack with a behind-the-head push press to overhead. That was fun. 1RM overhead squats are a real 'head-turner' in a non-Crossfit gym.

Some guy told me that I should be able to, "snatch any thing I could snatch squat". Do people with more Olympic Lifting experience agree with that statement?? I haven't really done much snatching until a couple of months ago. I definitely can't snatch 97kg, I've never done more than 60kg snatch. I do it with light weights, and catch the bar too far forward (which is definitely holding me back to go heavier - I'm working on it), but I feel like snatching 97kg would be insane!!!

Great WOD
Great Video-CONGRATS ON THE HELEN TIME!
Great Pic!

S/F

Kempie- great job with the newbie posts!
CynthiaJ- oooh, why do we live so far apart? I really love your ideas :)and I could use a gardening buddy in addition to a lifting partner LOL

C'mon ladies- let's see some numbers today
Git on yer GIDDY-UP!

Although some of the comments on this amazing performance do seem a little sour-grapes-ey, I would say one thing: Many new people assume that these daily videos as instructional as well as aspirational. If someone in any of these daily videos were doing something seriously (or even somewhat) incorrectly, it would be very helpful for a new person to know. These conversations about analysis of form are very educational, and if they are respectful, I would think that a guy who is such a beast would not have his feelings hurt too badly. Just examine your motivation...do you want to improve your "coach's eye", as someone said, or make excuses for why YOU are not the star of the video??

My shoulder still isn't 100% but I will do my best. This won't be easy. I might have to do something else. Sigh freaking shoulder bah!

#75 DT: it is "pretty obvious that Brendon needed to scale the workout"? I think you're a little off base here. I understand the objections to the swings (slightly short of ROM, but AWESOME performance anyway) but just because he may not have achieved that "arms over ears" standard doesn't mean he has to scale the weight, just that he should make sure he gets his form down to appease those who are critical.

I do agree that form matters. But you begin to look like an elitist-and therefore make people less likely to listen to you- when you make snide comments like "to anyone who has actually performed a WOD to standard". Being critical, transparent, and open to discussion are all cornerstones of the CrossFit community, but it doesn't hurt to be nice once in a while, or at least not to make attacks on people's performances, and presupposing that not having done a WOD to standard eliminates their opinion.

Like other people have said on the board, please post a video of your Helen done at high intensity with better form. I'm not challenging you, but merely saying that if you are going to come off as all negative then be ready to back it up with performance.

I think that most of our community is great, but unfortunately there are always those who will criticize unjustly, not offering any suggestions, positive comments, or support. Simply acknowledging the balls it took to run 3 400's in under 3 1/2 minutes, to submit a video to HQ, to even complete a full CrossFit workout would have been a nice start to your post. The difference between CrossFit and any other means of just getting in shape (besides the obvious physical advantages) is the sense of community and help we give to each other. We all suffer together and can completely empathize when we see people collapse at the end of a video. How about we keep that support going, huh? No need to rip people to shreds, a simple suggestions or encouragement will do just fine.

I'm done ranting. Brendon, crazy stuff. Killed it in the runs and went all out during the whole workout. Props.

Cheers,
Dreads

21kg(4) - 21kg(5) - 21kg(5) - 23.5kg(5) - 26kg(4)

26kg is a 4.5kg OHS PR for me, feeling pretty good despite dropping the last rep.

F/33/62kg

Hey I have never done an overhead squat before. How can I find the weight right for 5x5 of OHS? And how much rest do I need to take? Is this like the 1 rep max exercises where you take a 5 min break? Thanks for answering my questions you guys! Appreciate it!

M/41/5'11"/185

95
105
115
125
135

m/28/227/5'10''

45 (warm up)
65
65
70
70
70

Haven't done these in years, gotta start at the bottom to reach the top right?

Overhead Squat from Snatch:
85 x 5
95 x 5
105 x 5
115 x 5
125 x 5

mikednj,

Start at the top and end at the top.

M/26/6'1/175

w/u: Row 500 M

WOD: as rx'd

65, 75, 75, 85, 95

Extremely difficult exercise, especially early in the morning when muscles are tight. Took me about four or five warmup sets before I could get down into the hole w/out leaning forward. Need to continue working on OHS during CFWU.

M/32/6/180

45 (Warm up)
65
85
105
115
125

55 x 5
95 x 5
95 x 5
115 x 5
115 x 5

thats a great pic, i love crossfit

115-135-155-165-180(3)

1/5 of the way to 15 x BW OHS...

95
115
125
135
145
155
165
175 f

m/30/167

Wod done as rx'd. I'm not really familiar with this movement. I really need to practice on my form.

85-95-115-95-95

Didn't really go for max as my form was wack.

45 x 5
65 x 5
75 x 5
85 x 5
100 x 5

Second day of Crossfit and first time doing OHS.

Overhead Squat with Dumbell totals:
80x5
70x5
60x5
70x5
80x5

Form was shakey, that is why I was dropping weight. I had the tendency to lean forward and overcompensate by twisting my body- at least that is what it felt like. I wanted to make sure I got the form right.

Ended with 20 Pullups, 10 ring dips, and 50 Air squats for good measure and good burn

Ben Dziwulski
God bless

I know that track, and I remember it being downhill.

Also, that KB was obviously too heavy for him Even though he did each set unbroken and performed nearly all the meaningful work He definitely needs to try air-swings for while until he get's his form down.

If I were him, I wouldn't run the whole 400 meters either: Not until you I developed a proper heal strike.

Finally, I hate to comment but I suspect that video was sped up at times to make it seem like you were running faster that you were. Something didn't look right.

Good riddance Brendon. Maybe California can make a decent xfitr out of you.

Hi Daniel,

I went to Robb Wolf's Cert in Chicago and have experimented with paleo and zone for the past year on and off. How often are you working out? 16 blocks sounds about right. How much fat are you on? ... 1 x fat (16 blocks), 2 x fat (32 blocks), or 48 blocks (3x fat)? Are you supplementing with fish oil? If you want to take your nutrition to the next level try paleo! http://www.thepaleodiet.com/
Cut out the grains and dairy, try moving some of your carbs post workout. Why should you cut out the grains and dairy ... read the information below:

I suggest you purchase, read, and implement Robb Wolf's Nutrition Collection ($15.00)
http://www.cathletics.com/zen/index.php?main_page=product_info&cPath=1_11&products_id=168
it includes 42 ways to skin the Zone. If you only want to purchase 42 ways to skin the zone ($2.50) here is the link: http://www.cathletics.com/zen/index.php?main_page=product_info&cPath=1_11&products_id=58

Dani

Brendon: You my boy blue!! Good work!

28/6'8"/218

115-125-135-135-135

#101 lmao get him tiger lol

rx'd

95
105
115
125
135

Start Heavier, Finish heavier

Brendon amazing time ! Wow!

I do not understand you haters. I do understand it was probably not up to games standard. But from what I hear that varied from site to site and even from what I hear Judge to Judge!

Isn't Crossfit really about getting fitter?

Brendon has reached a level of fitness most of you "judges" and I only can only dream about. I much rather be off a little in form but be near that fit.

Again congrats great time and great effort!

first time doing this one. form needs major work. made my upper back ache during, dunno if thats from all the pulls up lately or not

90
95
90
90
90

"If you learn only methods, you'll be tied to your methods, but if you learn principles you can devise your own methods." - Ralph Waldo Emerson

In my search for motivational quotes this morning I stumbled across this one. It seemed to me quite appropriate for CrossFit and the Glassman's development of the CrossFit methodology and defining fitness ("...devising your own methods"). As a Health and Fitness Professional I can attest to feeling 'tied to methods' for far too many years. Finding CrossFit has allowed me to finally ask, address, and experiment with the many questions about the traditional 'methods and practices' that placed too many limitations training general populations that just didn't make sense (i.e., why can't those other than elite athletes train like elite athletes? ('safety' was usually the response)

Thanks to CrossFit I have returned to the broad spectrum of principles of Exercise Physiology and Biomechanics that I learned many years ago (but we were encouraged to only apply certain principles with the general public). Through the encouragment and support of CrossFit and the application of all principles of Exercise Science I have been able to bring elite fitness to the masses.

Rock on!

M/48/6'/185

I just can't keep my weight ovey my hips down onthis movement.
30
45
55
65
95

95
115
125
135
135
did not know where to start since i've never gone over 95 with OHS could have gone heavier but decided to work more on form

#26

This is one of the diets crossfit uses for performance. It has short tearm studies (though most without a control group or published data that has been scrutinized) that would suggest it is great!
However it should be noted that this diet has several health criticisms about it ranging from former colleges of Dr Sears to even the AHA! Frankly the diet is too young to have any long term studies done to it.

Oh additionally it was proven at a conference that if Dr. Sears himself was on the diet (at his activity level) he would be "breaking the laws of physics"* so increasing it is a good idea.

*source Eat To Live, by Dr. Furhman.

that was a damn fast helen. sure the kb swing could have been slightly more full rom but the work capacity displayed there was jaw dropping. a 1:15 on his 3rd 400?! not fair at all.

I believe Brendon Mahoney was a former high school track national champion in the mile. Somewhere around a 4:04 miler as a high schooler...

great 7am class at the CFNYC.

warm up
KB swing progression led by Torch
followed by
3 rounds;
R One hand KB Snatch 1p
5 V-Ups
L One hand KB Snatch 1p
5 Burpees

5x5 OHS
115,115,125, 135, 145
this was all about skill, need to do more often.

95#
135#
145#
155#-2 F
150#
135#, smashed my finger on 5, dropped the bar on squat supports, HATE not having rubber plates at the Y.

God is Good, ALL the Time.

M
41
214

Warm up
105 x 5
125 x 5
125 x 5
135 x 5
135 x 5

warm down

First time on these here

45
65
85
75
95(PR)

These feel funny. I know I'm squatting but I feel it everywhere besides my legs/butt. Takes some time to figure out the technique.

Brand new here and a bit confused. is the WOD just
the overhead squats? Or do we do the Helen as well?

Look, Greg Glassman has said that if you never push to technique breakdown, you'll never develope intensity.

The guy was clearly going at a sick intensity level.

I'm sure he'll tighten up his technique after he recovers.

what is a good target weight range for my 5 sets of 5 reps? I have never done an overhead squat WOD, only the ones for the CF warm-up w/ a broomstick.

m/21/225

m/29/5'11/170

back squat
117.5*2 -- bummer of a day, I have missed my last rep the last 2 weeks.

That is a pretty nice photo!!

bw 165

135x5x4
145x5

Check it: OPT does Helen under The "Girls"/Named WODS. A good comparison.

m/20/5'8"/160

95-115-125-135-155(f)-155

Couldn't keep the weight overhead on the last rep on the failed attempt, waited a few minutes and got it.

Lookin forward to tomorrow

M/25/175

As Rx'd

135
145
155
165
175-3

C: 115,125,135,145 PR,155X3 3RMPR
Warmed up with 50 lb db TGU and double-unders, got 5 consecutive DU today.

B: 95,105,105,105,X <- Right knee is hurting again, possibly as a result of coming forward in his squat which was real bad, correcting it is a work in progress.

115-115-125-135-135-lbs.

m/218/30

115
135
155
175
185

111 - 131 - 161 - 176(f) - 171(5rPR)

Assymetrically loaded the bar on set 4, made for a funny failed attempt.

rx'd
135
155
165
165
175(pr)

M/175/39/6'

400 m swim
trans
18 mile bike
No rest
45
95
95
115
135

Legs were just burning!

Is the Helen video corrupted, I am having trouble playing it and my windows media seems to be playing other videos right now with no problem. I really want to see this one!

Hey, let's talk about what really matters in that vid. That headband is...just...awesome.

The only thing I am surprised at is that it took as many as 6 posts before people started tearing the guy down. Anonymity is a painfully powerful thing. That was a great effort from start to finish, Brendon. Kudos to you.

This forum has gotten tiresome. Worse still, it has become predictable.

RE to Comment #134

I had the same problem...I think the wmv file is corrupted, but if you have Quicktime on your computer, the mov file works fine...or, at least it did for me...

Awesome work Brendon!
I love that somehow you made the 400 m track shorter...are you God?

34/F/5'10"/153

No overhead for me.

Back Squat 3×3
208
215
220

Technically a PR, but I haven’t done a 3×3 in a looong time. My 5-rep max is 218, so I probably should have been shooting for at least 230.

Then, “Christine”
3 rds
500m row
12 bodyweight deadlifts (rounded up to 155)
21 box jumps, 20″

10:52 PR (over a minute better than last time)

M/27/5'9"/157

135
140
145
150
155

M/33/5'10"/210

2nd day of Crossfit

5X45
5X65
5X95
5X135
5X135

TGU 5x45 each side

Kick ass "Helen" Brandon...
Has anyone on here commented on the ROM of the kettlebell swings yet... I mean Really... they needed to be much higher.... ARE YOU F'ING KIDDING ME!!!! I am such a huge CrossFit fan but it is the people that make snide and unsupportive comments that get under my skin.... what about the quote "if form doesn't suffer a little, then your not trying hard enough"... I mean the guy posted a KILLER "Helen"... max effort bro, great job.
CrossFit for life!!!
Get Some

That photo is awesome. Looks like a postcard.

CFWU x3

First time trying the OHS.

135...then worked on form for the remainder.
115
115
115
115

m/27/6'/175

02/06/09
M/33/80kg
30-40-45-47.5-50

M/35/190

bar-warm up
65
85
105
125
135

M/36y/177cm/70kg

3xCFWU
1:st time OHS
20/25/30/35/40

1st OHS; struggled with keeping locked out

135
145
155 (4)
135
135

Rx'd
OHS 5 sets 5 reps
Warm up with 65lbs.
85-95-100-105-110-115 dumped after 3rd rep with 115! But still a big PR!
120 f

105-115-135-160-185 Power Clean & Press to position. 6'2 205 27 M (did Erin right before this, hate being a day behind)

31/M/190

95
115
135
150
175 - couldn't get it
165 - couldn't get it either

"Are there any exercises in Crossfit that involve the hamstrings?"

Comment #57 - Posted by: adrian d at June 1, 2009 11:25 PM

adrian d,

Deadlifts, Squats, Cleans, Snatches, Kettlebell Swings, and about a thousand other things we do directly work the hammies. Leg curls do not transfer well to the concept of moving large loads long distances quickly, and their athletic potential is almost nil.
-------------------
"What the Helen?"

Comment #58 - Posted by: Austin@Unlimited at June 1, 2009 11:48 PM

Hi Austin :)

went with cf football wod
7 rounds for time of:
3 Push Jerks or Split Jerks 155 lbs
6 Pull Ups
9 Push Ups

as rx'ed 13:13

27/m/175lbs

95lbs
115lbs
115lbs
135lbs
135lbs

185, 185, 190, 195, 200pr

As Rx'd
95-115-125-135-145 PR

First time doing Overhead Squats. Definitely been missing out! My back feels so stretched out after doing these.

45, 45, 55, 65, 75

To the hater haters:

Do you remember attending a Level 1 cert (to include the separate kettlebell class) and being schooled heavily on proper form and technique with the PVC pipe, med ball and kettlebell? Remember sweating buckets while going through movements repeatedly until we got them just right, and how proud we felt afterwards? Do you recall driving home from the cert feeling like a whole new world of fitness had been opened up to you, realizing that the nine functional movements are sacred and feeling totally blessed about having the opportunity to learn so much awesome stuff from phenomenal trainers?

How come within the confines of a classroom we accepted the fact that none of us was an automatic "winner" just for paying money and showing up? We kept our mouths shut and our ears open and eventually walked out of the class box tired, sore, starving but proud as all get-out. Why? Because we learned how to do fantastic workouts correctly and the instructors wouldn't accept anything less.

What happened to that person that you used to know?

The people who nit-pick are the true lovers of CrossFit because we believe in the sanctity of movement techniques, and the true haters are those who accept poor execution of movement because someone tried really REALLY hard. The sacredness of CrossFit lies in technique and not numbers on a stopwatch filmed on a camcorder as someone falls down in the background.

Wow! That's the fastest "Helen" I've ever seen. I can barely do a 400m run as fast as his slowest one.

#59 Tom/19/74kg :

The body moves differently for front, back- high and low bar- and overhead squats. I think to best get a sense for the difference, you could check out some videos. Remember to fill the lungs before the movement, keep toes (and thus the knees) angled out wide enough to allow full range of motion, and keep the chest big and out front. Push the butt back and keep the knees behind your toes. Weight on the heels. Most important, maybe, active shoulders!

I love OHS

60kg, 65kg, 67kg, 70kg, 72kg

Wrists hurt when the weight goes up (probably takes getting used to) - also, I cannot keep my hook grip.

you are all tremendously lame...i quit....i think i'll go eat a carbohydrate now.

M/31/5'8"/152

chicken out on OH (shoulder hurt), did back squats

145x5 warm-up
225x5
245x5
250x5
250x5
250x5

Matt in Oz:
I know some people who can snatch (with a full squat) more than they have OHS. But I think that's because they are just bouncing off the bottom and survive the lift. I think they lack the stabilizing accessory muscles to complete an OHS. For example, this thrower at a local university came into our box with a 210# snatch and a 140# OHS. For me, I really work my OHS for the sake of improving my snatch. My snatch has been about 6-7kgs behind my OHS for a long time.

I don't necessarily agree that you should be able to snatch what you OHS, because the snatch is a complex movement- only part of which is the OHS. I can OHS 135, but I can't just it overhead from the floor in a snatch grip (yet).

As Rx'ed

5 X 85
5 X 95
5 X 105
5 X 115
5 X 125 (Failed on the last Rep)

Two quick notes:

- Loved getting this one. I have really struggled in the past with Overhead Squats, and this was an awesome opportunity to work on technique.

- There has been a lot of ink spent on CAPelite and their CrossFit program. As an update, I sent an e-mail to the owner as well as one of the trainers. In response, I was told that CAPelite has recived special permission from HQ to run their own CF program and that I should not worry about it. I was also told that HQ's has fully authorized them to conduct CF programs and to basically let it go. That said, and assuming this is legit, we should all drop the queries on CAPelite. Too much time has already been wasted on the issue.

M/27/5'8"/175

XF warm up
As rx'd- 85, 90, 95, 95, 90- legs are plenty strong, core sucks.
1st day back to Crossfit.
Ran 3 miles in 22.17 afterward

I don't know whether anyone reads this far down, but I'd appreciate the help. It doesn't really apply to this WOD, but in cases such as yesterday w/ the pull-ups, is it better to:
a) do fewer, unassisted pullups
b) do the rx'd amount, assisted
c) do all the rx'd amount unassisted, ignoring how long it takes (ie, hours) therefore completely losing the intensity.

This applies to various other things such as thrusters, etc. Thanks!

M/47/66"/135

65/85/85/95/95

Shoulder impingement kicks my butt...

From the old man of the Al Hillah REO Crew,

nice work today crew, and thanks for your help, Wayne...

CFWUx3

Great picture Gillian!

OHS
75x5
85x5
95xnone....bailed before starting
95x1
95x5..finally got it with good form!
had to go for 100x5..got 'em- rep #4 not the best depth, fine on the others.

That was hard today.

Back squat: 95/145/165/185/205
Shoulder press: 100lbs x 25 reps
Ab work

Started w/ OHS, but those will need some work...

M/36/6'2"/222

Well if there's one thing that I learned with today's WOD... I absolutely suck at these.

I've only been back to strict CF workouts for a few weeks now after an injury (non-CF related). Seems I've been lacking in these for quite some time. I did spend a few months working on my clean n jerk which has come along nicely, but then the o'heads sneak up punch me in the sack. So, my WOD was:

1019m row
CFWUx2
45# o'head squat x 8 miserable attempts

135# back squat x5
155# back squat x5
185# back squat x5
205# back squat x5x5
2k cooldown row (7:46)

Looks like overheads are my new target for a few months. 3..2..1.. cry.

Ok, apparently I have to stop getting excited as soon as the workout goes up cause I only saw Squat so I did back squat. Damn!

So I did both, May as well.
Back squat: 135,185,195,205,225 Had a bit left should have gone for 245

OHS: 45,65,85,105,135 Can do more but I'm workig with steel plates and letting the weight down slowly after bothers my shoulders.

115x5
125x5
135x5
140x8(curious how close I was to 15 BW OHS)
140x5

135
140
145
150
155 (1)

WU 4 x 800 meter sprints
WOD
55/65/75/85/95

135/145/155/165/175

125 x 5
135 x 5
145 x 5
155 F=3
145 F=4

kgs
40,45,50,55,60(4),60

M 34/138/5'7"

85-85-95-95-95

28/M/140

For the first time my form felt really solid. Ready to explore much higher weights next time.

85
90
95
100
110 PR

m/39/158
135
165
175(3)
165
170

as rxd with 105. Problems going deep without back pain with doable heavier weights.

First time on this one... should have watched the demo vids

http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv or
http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.mov

45/65/95/105/110

Didn't go deep enough and lowered to floor. Need to work on form and flexibility.

What does 5-5-5-5-5 reps mean?

Love the pic Gillian.

new pr on last 2 rounds!

65-85-95-115-115

100% legit effort. Love how the boards seem to think it isn't. I wonder why the people posting this video are teaching the seminars that you all attend?

Love it Brandon! it took 3 cameras and 2 attempts, but you got it, brother. I bet it holds for quite some time... Best part of the video goes to Dan "The Man" MacDougald and that evil little laugh when you finished. LOL!

KILLER HELEN! What a performance, I'd be happy with sub 8!

OHS weight in KG
50 55 60 65 ran out of time but happy; this is a tough one.

135
145
155
165
175

Felt like I could go heavier - need to find a gym with bumper plates...

135-145-155-160-165

Last reps of the last set were "on the edge" of control.

27/m, 6', 185lb

5 x 135
5 x 175
5 x 195
5 x 205
0 x 225 (should have had at least 2 or 3)

Still don't think I have it yet, wrists really hurt at the 95lb level. Maybe I'm doing something wrong...

1. 75
2. 85
3. 95
4. 75
5. 80

M/39/6'1"/250

# 109 Mark & Theresa, great post, thank you.

up to 155#, still recovering from a rugby game on the weekend

200/m/6'0

Hey folks, an adventure sports magazine based in VA called Blue Ridge Outdoors just published an article on a guy who leads a program called MovNat... functional movements constantly varied to achieve a natural, fundamental level of general fitness. As a long time CrossFitter myself, I'm curious to see what people think.

You can read the article here: http://www.blueridgeoutdoors.com/index.php/natural-fitness-wild-workouts-with-the-world%E2%80%99s-fittest-man/

Buy In: 50 jumping jacks, 10 push ups, 10 sit ups, 10 back extensions, 10 beginner pull ups, stretching.

5-5-5-5-5 of overhead squats

started with the bar and realized it was too much. I didn’t know how far forward I was going with the broom stick during warm ups.

5 - broom stick concentrated on form
5 - 45 lb bar - feeling better about form. remembered the vid about pushing shoulders to ears: made a big difference!
5 - 45 lb bar
5 - 45 lb bar
5 - 45 lb bar

No cash out

Struggle with balance on this one. My shoulders just don't bend that way.

65-5
95-5
105-5
115-5
115-4 &1/2.

First time doing this. Maybe a visit to a real crossfit gym is in order.

44/M/69"/198

RE: #166 -Q>>"I don't know whether anyone reads this far down, but I'd appreciate the help. It doesn't really apply to this WOD, but in cases such as yesterday w/ the pull-ups, is it better to:
a) do fewer, unassisted pullups
b) do the rx'd amount, assisted
c) do all the rx'd amount unassisted, ignoring how long it takes (ie, hours) therefore completely losing the intensity.

This applies to various other things such as thrusters, etc. Thanks!"

Comment #166 - Posted by: Sean at June 2, 2009 9:24 AM

ANS>>>
Sean, I was told by the Cert 1 trainers at VA Beach that the correct answer is B). Pat Sherwood (great trainer btw) said that it is better to do the WODs assisted when needed. As Pat said, "It doesn't do you any good to be looking at the bar for minutes waiting to do another pullup!"
As a very inexperienced trainer, I would suggest:
1) Do as many unassisted as you can then
2) Switch to the least amt of assistance
3) Add assistance as muscle fatigue requires. In other words, when your arms won't pull you up, add more assistance. Or you can add jumping if needed. Keep your intensity and heart rate up. Have the assistance bands ready so you don't lose time adding the assistance.
4) Work on the strength weakness on off days.

Same holds true for thrusters et. al. Drop the weight as required to do the full reps quickly. You might want to note that breaking them up a couple of times with only 10-15 seconds rest is okay. If you can do it that way, keep the RXed weight.

NOTE TO OTHERS> New trainer here, so if u don't agree w/ what I'm saying, let me know. Here's a good forum to make sure we newbies don't mislead or poorly train others. I'm open to constructive criticism aimed at improving my training and thereby helping those that listen to my advice in a gym when there's noone else to evaluate my words
Thanks in advance.

135 x 7
145 x 6
145 x 5
145 x 5
145 x 4
145 x 5

did as rx'd
95lbs.

Felt difficult during warm ups, got easier as the weights started to go up. Started to get shaky towards the end. Almost bailed on third rep @ 145.

5 X 105
5 X 125
5 X 135
5 X 140
5 X 145

15 X BW OHS still seems like an impossibility at this point.

135, 140, 145, 150, 155

130
135
140
145
150

Not a PR. All sets felt like I could have gone for more reps. Had to stop at 140 to teach a class, then picked up where I left off which screwed up my flow.

I feel weak and run down. Long days and nights and restarting the zone. Oy

#160 Juro

I may be wrong about this, and please correct me if I am wrong, but hook grip is typically only used in movements below the shoulders, i.e. deadlifts, clean, snatch, etc wherein there is a lot of grip required. As I said I may be wrong though.

Looking forward to this one later, OH squats are one of my biggest weaknesses.

As rx'd

95
115
125
135
135

This was my first time ever doing more than 95 pounds on an OHS. Did not push it too hard.

Pravda's take on the US financial problems

http://english.pravda.ru/opinion/columnists/107459-0/

would make for an interesting rest day discussion

Went up to 125

Wod done as rxd
1/20lbs
2/20lbs
3/40lbs
4/40lbs
5/40lbs all plus 45lb bar.Wish I could have done more but struggling with a sore shoulder.

*Please Read*
I have been doing CrossFit on my own for over a year and religiously for about 7 months. But I train alone mostly, due to financial reasons. I am looking for some training partners. I have access to a local high school gym and my immediate area has good outdoor options, Plus I am a fitness director at a large private health club. I am in Sonoma County (Windsor) and if you'd like email me. dustind@airportclub.com

Thanks to all of you at CrossFit - You have changed my life!

34/m/5'10"/188lbs

WU - elliptical at moderate intensity 5mins + 4 sets of walking bodyweight lunges

(in lbs)
95 X 5
110 X 5
115 X 4 (miss)
115 X 2 (miss)
95 X 5
95 X 5
45 X 10
45 X 10
45 X 10

Wife: 28/f/5'6"/150lbs

Same WU

25 X 8
35 X 8
45 X 6
55 X 5
55 X 5

We'd never done this one before. It was killer on my old hockey shoulders. Great workout!

85-95-105-105(f on rep 2)-95.

Wow, I truly suck at this movement. I keep saying I am going to work on it, maybe it's about time to actually get after it.

warmup: skills and drills w/ empty bar.

Special Thanks to a Sgt with SJPD for the encouraging words at the SJPD testing last weekend. CrossFit'ers dominated!

F/38/132ish/5'4"

62-67-67-72-72 (using weird bar)

Good depth, knees weren't caving, felt pretty darn good today!

Used the CrossFit Tribe dynamic warmup.

55-65-75-75-85

yeah. did some drills with a light bar to warm up, but still really stink at this one. way too awkward trying to stabilize

M/39/192/5'8

After warm up-
135x5
145x5
185x2
145x5
165x5
165x3
145x5

Wonder if I were allowed to drop my weights after completion if I would have the mental confidence to get 185 lbs. for 5...

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

1. 85lbs
2. 105lbs
3. 125lbs
4. 135lbs second attempt
5. 145lbs (I got 4 reps and bailed, got it on the second attempt)

warm up
30 situps 40 lbs
20 GHD situp
30 back ext 40lbs
30 squats
10 ring pullups
20 dead hang pullups
30 ring dips

95
115
115
125
135 (f)

Second time doing heavy OHS. Still learning the proper form, balance, etc. Had a mini-revelation on the third set. Was doing 115 again b/c I did not feel stable with it in set 2. Realized (finally!) what they mean by "active shoulder" or "push your shoulders into your ears". Made a huge difference with stability of the weight. Also experimented with grip and breathing. Not sure if I have the correct width on the grip, but the breathing is coming along.

Got 4 reps of 135. Shoulders were fatigued, and I lost balance on the way down, had to dump. Re-racked and did rep 5. At that point, it was not a trivial matter to even get the weight overhead.

The NEGATIVITY on this forum is beyond interesting! That is why all of our favorite top competiors don't post anymore. Why don't you post your time and shut the hell up!

32/F/5'6"/179/BMI 28.9

as Rx'd (5-5-5-5-5)
45-50-55-65-65

-focus on form today w/deep squats.
-biceps sore from Erin yesterday...

70,80,90,100,110

3 sets:
decline step ups 15's
Half deadlifts 195lbs

#197--Thanks a lot!

M/28/5'9''

5*135
5*185
5*205
5*225 (pr)
1*275 F just holding it overhead was scary. :)
1*255 (pr)

f/22/5'1"/125

My right shoulder has been really sore recently, but I love me my overhead squats so I pushed through it. Wanted to hit 115 for the last set but 110 was pushing the shoulder and the last thing I want right now is an injury sense I have my cert this weekend... So excited!

85
95
105
110
110

55,65,70,75,85 (4)PR

With neighbor Bob.

Did OHS after Erin, probably not the wisest move.

Right shoulder felt very unstable, after a few reps I would get pain in my bicep and have to bailout. I guess my SLAP tear and partially detached bicep tendon are going to really limit my overhead work. But, if I take it slow and go for small gains, maybe I can work them up. Can't afford the 6 months to try and get them fixed.

95/115/115x3/115/95/100/105/110/120 bailed after 1.

first time doing overhead squats
somewhat unclear as to how much weight i was doing, didn't know exactly how much the bar weighed

warmup
~20kg
~30kg
~35kg
~30kg
~30kg
cooldown

first time i really have done this so i took it easy and had good form. My best set was the last one.

65
95
115
135 (struggled a bit with keeping balance)
135 (good form and balance)

On affiliates: I've been browsing through random af's WODs lately, and I think there is a common pattern of "AOA"-programmed workouts. For the record - it's not impossible to program pain and suffering. There is a comment on this page that says affiliates WODs are tougher. Okay, for the time being that might be true. What about those days when Fran pops up and the affiliates have OHS? Furthermore, I've noticed AFs have less skill/strength days. I can understand that, seeing how many clients are PAYING for pain, but least ye forget, they're also getting 1-1 coaching on skill work before or after their WODs. The point is, don't criticize the main page for not being up to your standards. If you want to do a Fran-type workout everyday, do it, but don't complain when your technique and strength take a dive.

As rxd
75/95/105/115/125/

115-120-125-125-125

Whoo hooo! PR for rep 3 is 120 so was happy with this. If I could jerk it with a wider grip I would have an easier time. Making it a little harder than it needs to be but I’ll get there.

Swapped out my morning walk for some laps this am. Pool was nice and quiet. Did mostly sprints. Off to some yoga tonight.

Erin

Warm up: 45 x 15, 95 x 10
135
155
155
155
155
Garage, no spotter

Erin yesterday used 40# DB for one set then had to go down to 20# - need to get a set of 30-35#. time of 19:52
OHS - holy crap what a scary lift.
65-75-75-80-failed on last set and shoulder impingement just about put me on the floor.
Got lots of work to do on this one!
Hubby is killin' it Crossfit style. SO psyched. Crossfit is excellent marriage therapy:)

Comment 75, DT:

"Its really easy to get monster times when form doesn't count."

Easy enough for you to show us all? Dude, you need to post a video of yourself doing what Brenden just did. HQ posted the video for a reason, so there is no reason to assume that the wouldn't post a video of you doing the same.

You must think that you are the last bastion of perfect execution, but you're actually just being rude.

M/34/6'/203#

Still suck at these but getting better. Ran through tons of reps with a 15 # bar. Then whe I felt comfortable, did a few sets with the 45# bar. Still some moments of leaning onto toes, but was able to do some good reps. Getting better overall. First time I have been able to do any reps with 45# bar so a big accomplishment. It has paid off to practice OHS each week.

CFWU

During today's warm-up I managed 12 kipping pull-ups in a row without coming off the bar for the first time! I haven't been able to get more than 10 since I started making sure i was going from full extension to chest-to-bar. woohoo!

The overhead squat wasn't quite as awe inspiring:

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

45x5,65x5,75x5,80x5,85x5

I nearly missed twice on the last set because the weight drifted forward a little, but I was able to correct. This is such a humbling exercise.

Cash out: 20 second L sit, 2x30 sec tuck sit

F/27/5'0"/108
As Rx'd
65, 75, 85 (Old PR), 90, 95 (PR)
Next time I'm shooting for body weight x 5

male/22/5'10"/175#

135-155-170-175-185

Trying to work up to 15 reps BW. So far the best I've done is 175 for 9 reps. Shoulders are dead!

185x5
205x5
210x4
210x5
215x3

rx'd OHS
135x5
145x5
155x5
155x5
165x5

Did back squats because I know I am bad at overhead.
95x5
145x5
165x5
175x5
Then I tried to do some overhead squats with a 12lb bar. I can't seem to do it without the weight going forward! I feel like my arms/shoulders/whatever aren't flexible enough to hold weight vertically while the rest of my body does a normal squat movement. Am I missing something other than flexibility? Should I use even less weight, or maybe more?

95,115,135,155,185
2 min rest

47 / 178

95-115-120-105-95

Way off my best. It's been quite a while since I did OHS.

32/m/165

50,60.70.75,75

First time doing this WOD. Enjoyed thoroughly. More difficult than expected. I think I'll be stronger at this next time though.

5 x 85
5 x 115
2 x 135
2 x 135
5 x 125
5 x 130
3 x 135 keep psyching myself out.

24/M/185

95-115-115-125-135

M/30/5'9"/185

115x5
125x5
130x4
130x5
115x10

Struggled keeping it locked out on 3rd set.

135x1
185x4

39 male
6'4" 222lbs.

M/30/5'8"/148

105,115,125,135,145

F/41/5'4"/140

Not my fave, finally got the extended back at the end.

35
40
45
45 repeated for form
50 form could've been better

kept working on form with various lower weights, going to work this into my WU with a 15# bar

m/37/195

first time doing these and need to get more balance...once I get better technique I'll add more weight.

95,115,115,115,120

m/41/159

95, 115, 115, 95, 95x8

50 ring dips

Sacrificed weight to work on form and technique. I suck at overhead squats

M/21/6'4''/230

First time doing CrossFit.

CF Warmup

Then completed "Erin" from yesterday but didn't time it.

Then did OHS as Rx'd.

105
115
125
135
145

CFWU x 3, non std; subbed ring dips for pullups and jump rope for squats

Warm up w/ #65 two sets

As Rx'd sets of 5
#95 throughout trying to get form and ROM

Did 5 ringdips between sets

2 x 2PAC laps; 1:21, 1:20

M/41/5'6"/165

as rx'd

45, 65, 70, 75, 80

First time doing this particular excercise.

Working on form, hate OHS

85-95-115-135-135

M/21/5'2"/145lbs

Standard WU

45
45
55
65
75
95

To me this was disappointingly low, the 95 lb set was when my stabilizers started to go. I almost had to drop the bar.

Erin - 15:56 KILLER.

I am going to pick this Helen record apart, it has to be said.

Brenden you need to lose that headband, unless it's the source of your awesomeness.

2nd Open those hips and watch the time get faster.

3rd I agree with Freddy C. and Eva T.

Great effort bro, way to kill it.

33 yom 220 bwt

crossfit football wod
7rounds of:
3 155 push jerk or split jerk
6 pull-ups
9 pushups
time:6:15

cool down of 3 games of z-ball

still getting used to the OHS
65
95
115
135
145(F) 4 reps then a miss

m/23/185/5'11"
125
135
145
155
165

F- 25 - 5'0"- 124lbs

5x96 lbs
5x106
2x116
1x126
2x126

Glad to finally get more than body weight overhead, even if it wasn't 5 reps!

Dude, Gillian is amazing.

OHS: 5-5-5-5-5
45
65
95
105
135(failure on first rep)
115

did 1 rep of OHS at 135 and got it!

M/34/202/6'0"

m/38/76/195

5x5 @95#

"Did OHS after Erin, probably not the wisest move.

Right shoulder felt very unstable, after a few reps I would get pain in my bicep and have to bailout. I guess my SLAP tear and partially detached bicep tendon are going to really limit my overhead work. But, if I take it slow and go for small gains, maybe I can work them up. Can't afford the 6 months to try and get them fixed.

95/115/115x3/115/95/100/105/110/120 bailed after 1.
Comment #224 - Posted by: Jim D. 48yom 165# 5'11" at June 2, 2009 11:26 AM"

Come on dude... that is the DUMBEST thing I've seen on CF in the past couple years.

Get yourself to an ortho and get your shoulder fixed.

Hey I have never done an overhead squat before. How can I find the weight right for 5x5 of OHS? And how much rest do I need to take? Is this like the 1 rep max exercises where you take a 5 min break? Thanks for answering my questions you guys! Appreciate it!

Ug, I hurt my shoulder doing the CrossFit Total a few days ago, so I can't do this. I've been looking forward to overhead squats, too. I'll have to dig a running WOD out of the archives.

Eva T.......I love you!

Lots of problems with this one.

I don't have a bar so I used dumbells but the weight was too much, reduced the weight and started from the beginning. Still too much weigh. Reduced it to a ridiculously low amount on the third set and used 1 bell, then added 5 lbs each subsequent set. Focused on form, my technique was horrible. My lower back was hurting and right groin area was hurting. I didn’t feel like my legs got much of a workout, attributed to bad form and low weight, so I did a few sets of 50 OHS with a broom stick. Discouraging.

as rx'd
95-115-115-135-145

M/37/6'3"/200

Holy crap my form is terrible with any kind of weight. Started with just the bar to get a few reps in. Then did the following:

5-65#
5-75# Bad Form
5-55#
5-65#
5-65#

Have to work on these, can't seem to keep off my toes. Haven't read all the comments, but anybody got some pointers on doing these right?

My form is miserable, I need to work on flexibility. Started with bar for 3 sets, then did some weight.

65-70-75-75(f)-70-70(f)

In kgs
40, 50, 55, 60x3, 60x3
Suffering with a nightmare rip after Erin... Fun times

Getting ready to do this in a few hours, and the video in "EXERCISES AND DEMOS" for OHS Safety had helpful suggestions for anyone that is interested.

95,95,95,95,95

M/39/150

m/21/150/5'7

95-105-115-125-125

first time doing overhead squats. good stuff.

S/f

115,135,140,140,140

I took it easy since my back still doesn't feel right from deadlifts on the last CFT.

115
135
155
185
205

I have a shoulder that dislocated several times... 20 years ago. Ever since then, it had felt better & better - until I tried OHS. Yikes, it felt like it was going to pop right out all over again! Not even heavy loads. Wide grip is great for balance, but terrible for the shoulder.

I've done the OHS in the CF warmup so many times, but never with anything other than a broomstick. Still never done heavy snatches, either. The wide grip on both seems to be the problem.

5x5 @ 75, 95, 100, 105, 110.

Anyone do the CF WU with a 45# bar for these, just to work with something a little heavier than a pipe/broomstick?

cfwu
WOD OHS 5x5
65/75/85[4]/75/75

m/36/216/5'11

95
135
135
145
135

Almost lost it on 145, 4th rep...shook me up a little.

F/31/5'1/110

5 x 5
95#

Solid. Felt good.....

m/24/6'1''/180
155x5
165x1
165x3
165x5
170x3
165x5

46/182

5 x 133
5 x 155
5 x 183
5 x 201 PR
4 x 183

great helen. maybe KB ROM could be improved, but it wasn't a cheat. certainly not like a 45-deg burpee.

WOD - 85/ 95/ 115/ 135(fail)/ 135x2(fail set) [135 single rep PR!]

145
155
165
175
185 x 2

CFWU x 3 - focus on pullups esp.
Row 500m - 142.1

My first time doing OHS for weight. Felt good but I don't have bumper plates in my globo and couldnt miss so I had to plan accordingly.
95 x 5
115 x 5 ( PR )
115 x 5
125 x 5 ( PR )
135 x 5 ( PR )

m 44 5'10" 202

CFWU
As RX'd
50
70
80
90
90

m/38/5'8/175
1000m row
cfwu x 3
OHS (first time)
65x5
95x3
85x5
85x5
90x5
worked on form

first time on the OHS so i wanted to get the form down but done as rx'ed:

65,65,75,75,75

followed with a mile at 6:30 improving by 1 sec!! haha wouldve been better but some people on the track got in my way on the last lap

"Erin", details there.

As rx'd
95
105
115
125
135

25/m/5'11"/177
95-105-115-125-135-155(huge PR)
Felt great today.

m/27/5'7"/179

65
85
85
85
95

Focused on form and depth today. Been pretty sick for the last couple of weeks so its good to get back on the crossfit train and get a workout in after 2 weeks without working out.

41/M/147

as rx'd

115
135
145
155(3)
155(4)

i did:
AMRAP in 20 min of
BW (160#) Overhead Squats x 5
50# Pullups x 5
= 11 rounds

M/30/6'3/175

85
95
105
115F
110

Made up a new one today... really confused the folks at Globo Gym...
2 Muscle ups (bar)
5 Deadlifts 225#
10 Rounds.
Great workout...
I love this stuff.

95
105
110
115
125 (F)

It sucks to do these without bumper plates, but thankfully I had some spotters today. Thanks Nate and Darren.

btw: 154

95, 105, 115, 125, 140

86x5, 96x5, 106x5, 116x5, 126x1

old PR 90

M/23/182

95/115/135/155/135

Max at 99.

as RX'd

135-155-165-170-175

F/50/5'6"/135

45
45
50
55
60

M/50/5'11"/173

65
75
85
95
100

M/16/5'11"/168

75
85
95
105
110

cfwu no pull ups or dips
45#/65/75/75/75 felt like I was injuring my knee due to bad squat form toward the end

111 x 5
111 x 5
133 x none (failed 1st try)
133 x 4 (form was slipping)
122 x 5
122 x 5
limiting factor here is hip flexor

girl in pic are you married...

37 M 165# 6'
1 - 135
2 - 155
3 - 165
4 - 175
5 - 175 (f)
Was curious to know how people are getting into position for the OHS. I was going from behind the neck doing a PP into position but i felt like i could OHS more than i could PP.

155-160-165-175(PR)-185(F)

CFWUx3
115 4 sets
135 last set
this is a total body killer
can't get enough

CrossFit Warm Up

W.O.D.

45x15
65x5
95x5
115x5

135x5
135x5
135x5
135x5
135x5

14 min warmup

R1 35 x 5
R2 35 x 5
R3 35 x 5
R4 55 x 5
R5 55 x 7

approx 15

29:00 total

new to these, having a little trouble with arm stability and lower back wearing out

30 - m - 165 - 5'7 - beginner

M/25/194/6'1"
Not so hot at this: 115, 135, 135, 145, 145
Getting closer to body weight

#311
I do it the same. Spread the hands really wide into a snatch grip, then take the bar out of the rack behind my neck and push press it overhead. The only other way is to snatch it. No way I can snatch enough for it to be effective.

95,105,115,125,135

I warmed up with OH squats yesterday, but it had little effect on my performance today.

55
65
75
89
99 - fail

Gotta keep that core tight, and the rest will follow.

cfwu

45x10
85/95/105/115/125x5

still working on form

dec 135/145/145/155/165

m/28/170

trying to deal with shoulder injury, and first time doing OHS for weight.

1. 95
2. 115
3. 115
4. 135
5. 155 - failed but got one rep and shoulder started to bug out.

65,75,85,95,100(2),95(3)

Faded fast, but made some nice progress as I am starting to get comfortable with form.

As Rx'd:
105-115-125-130-135

Never done this so didn't know where to start really. All sets power snatched from the ground. Ran a boot camp in the early AM as well, so this was somewhat of a double WOD day. Limiting factor seemed to be pain in the wrists. Would really like to improve on this!

29yo, 5'11", 172lbs

135
145
155
155
165

The last 3 sets got me shaking a bit, but I never lost it. The last time I did overhead squats was about a year ago, with a one-rep max of 175, so I feel pretty good with this effort.

#203 Dan
Thank you for your comment, which is true. For me the overhead squat is a prerequisite for the snatch which I want to improve on, so I am trying to do the overhead squat the way I would do it in the snatch. Also, I feel that my wrist hurts less if I hold the bar using a hook grip - any comments on this?

95
115
135
145
155

5'8"/185#/43yo

135/135/140/145/155

Pretty pathetic numbers for a guy Crossfitting for over three years now. I am embarrassd.

Also, words of advice: Do not sit in a hot tub and drink two bears two hours before your workout. The beautiful weather is not an excuse.

First time dealing with OHS. Went with consistent weight to get form down.

1. 95
2. 95
3. 95
4. 95
5. 95

115
125
f - 135x3
f - 135x4
135

Who sucked today...this guy!!

95
105
115
135(failed on 4)
125

m/42/163/6'

45, 55, 65, 65, 75X1, 65X4

still very weak on these

25/190/6'1"

135
145
155
165x4 (F)
165 PR
could of gone hevier but but no bumper plates at the gym

Jackie ~ 7:48 as rx'd ~ 1st time for me

95
115
135
155
175 x 4 (F)
Lost my center of gravity on the last one and could not finish

First time doing overhead squats. My shoulders and middle back hurt, is this normal?

95
115
115F
95
125

I also don't think I was going low enough cause I thought I was going to fall. I dropped the weights on the 3rd set and my gym gets pissed about that.

m/22/165/5'11"

115
125
135
145
155(Failed at the third repetition)

75, 75, 95, 105, 105x4

first time with OHS, had trouble with em, kept lowering bar down to my head when i squated, would rock up on my toes or roll my feet in, any tips? is it just practice?

135 1st 4
155 last set

Not flexible enough yet and having a hard time keeping the weight back.

45
65
85
95
85
85

95x20

increased to 105 for last set to find a comfy max weight (for now)

153# 3,3,3,3,3

I was not about to take more weight off the bar so I could get the rx'd 5 reps. I don't know what hurts worse, my shoulders or my pride (sniff.)

M/58/6-2/207
Overhead Squats
45x5, 50x5, 55x5, 60x5, 65x5, 70x3, 70x2

5x5x95

Those where harder then i expected. I was pissed about the low weight i was able to do, so i decided to get a new pr in deadlift.

Deadlifted 445. New PR by 10 pounds.

M/24/184

As Rx'd:
95
115
135
145
155
And 185 my body weight once.
First time, I think I will definitely do more next time.

F/36/5'2"/108

as Rx:

35-45(f)-35-40(f)-35-35-35

Re: Brendan's "Helen"

I think Eva T, Freddy C, and especially Ken C 113 and BMack 186 have it just about right. Why? Because DT #157 is not right. The holy grail of CF is work capacity; what is sacred in Crossfit is INTENSITY.

This video is about intensity. QED.

Strong work, Brother. Hope to get a chance to shake your hand some day.

Oy, that was not one of my better days.

1st set: 45# bar
2nd set: 55# - awful. Dropped the first one, restarted and did 5. Shaky, wobbly, couldn't stabilize at all. What the heck? I ought to be able to do at least 75# this time.
3rd set: 45# x10
4th set: 50# x 10
5th set: 55# x 9 dang it.

Huh. Well, the little bit of fun afterwards (100 pushups, 150 lunges, plus 40 kb swings) restored my good humor, even if it demolished my butt. Thanks Jason :)

OHS:
45
65
75
85
95

Not real good numbers!!! OHS has to be my worst lift that and the Snatch, but I guess you get one with the other right? I did some practice after the WOD. I was so frustrated!!! But I think I finally got the hang of it, but then was too late to try the full WOD again. Need more OHS work when I do the CFWU.

M/29/6'4"/200

Rx'd

136
146
146
155 pr
160 fail near the end of rep 5

38M/5'10"/166#

Warm-up: 3:00 erg row (760m); 17 ROM exercises; CFWU 1x15; BWU; 115# OHS 3x5.

As Rx: 115-125-135-145-155x2.

45 55 65 75 85
small steps
once struggled with pvc pipe

95-105-115-115-125 (made 4 times, missed 5th)

85,85,90,95,85

I thought my 95 was pretty good, but looking at a lot of these numbers on here gets me kinda down.

Lots of work to do.

yesterday: 18:00

today:
95
115
135
135
135

Went to CrossFit Fredericton this morning.
Did shoulder press and a modified Erin.
65x3
85x3
90x5
95x5
100x5

5 rounds
15 squat cleans (95#)
21 pullups
19:08

I just did these overhead squats 2 weeks ago. Went for a pr today.

65x5
95x5
115x5
125x5 (matched pr from May 13)
135x4 (pr for reps)

M/39/5'6"/183

Being cautious with forearm...

95 115 135 145 155

95x7
135x7

185x5
205x12, (trying for Bwt. x 15) 1st time with this, so close.
205x5
215x5
135x10

post, 2 pood snatches, 10 unbroken each side

105,115,135(f),125,130,135

Was really looking forward to doing OHS today. Got to the gym and realized as I was warming up that the shorts I was wearing had almost no give at all. (Board Shorts) I tried pulling them up so as to give full range of motion, but sadly, I was so concerned with ripping a huge hole in the bottoms of my shorts I gave up early so as to avoid embarrassment.

So:
135X5
155X5
165x5
185x2....on third rep felt a stitch pop...:S haha

age 19 bw 170
125/135/145/155/165

back in January i did sets of three and got 135#, so i smashed my pr!

as rx'd

95
115
115
135
135

then did 5 push press 135#
10 DL 135#
15 push ups

5 rounds for time
then 10 bar muscle ups

95-105-115(x3)-110(x4)-95(x4)

55-60-65-60-60-55

m/16/70in/168#

95-105-115-125-135

Did CFE, then 5 sets of 5 @ 45#. My shoulder mobility is awful right now and I have to get that form down before adding anything. It's weird, but my lower back actually hurts the most from trying to keep straight up and down.

65,85,105,115,115. struggled with form on warmups using just the bar. much easier to keep good form with some weight on the bar. felt 115 on the wrists the most

65
85
95
100
110

115-125-135-145 x4-145

A wrist killer. Need more flexibility.

M/29/165

135-145-155-165-165

45-55-65-55-60

I really suck at these.

F/22/5'3"/120

40-50-60(off balance, poor form)-50-50

135-135-155-165-175

first time at these. love em!

wu oly-bar #45x10

95#x5
135#x5
135#x5
155#x5
155#x5

...that picture rocks...

F/22/5'6"/141

80-85-90-95-100(4x)

WRISTSSSSS. I taped them up but I put my yummy coconut body butter moisturizer on my arms before-hand: tape moved around. Woops! But it smelled so good!

M/33/205# 95,115,135,155,175.

first time doing an OHS with any sort of weight
65lb x 5; form was not so hot

Also first time doing OHS.

Bar (20 kg)
30 kg
30 kg
40 kg
40 kg

Balance was definitely an issue.

RE to Comment #346:

Bingo, you're absolutely correct, because in order to sustain technique when things are going to heck during a WOD, repeat reps (especially when no one is watching) that are obviously sub-par, and maintain honesty that may cost one a PR takes a little something called "integrity," which isn't a part of the work capacity equation.

How you live without it, I honestly have no idea, but that's a personal thing between you and your god, the Almighty Chronometer.

Just started doing more OHS with dowel in warmups and my range of motion has improved significantly. OHS and snatch are still my most notable weaknesses (if you overlook my general fragility and slugishness) Interesting to see so many others comment on OHS as being a weakness.

Burgener WU & gradual increase in OHS weights for WU

27.5 kg
30.0 kg
37.5 kg (x3...f)
35.0 kg
35.0 kg

F/45/5'2"/130

Practiced overhead squats with 20# bar. Then switched to back squats.

95-115-125-125-125

overhead squat:

95lbs x 5
105lbs x 5
115lbs x 5
125lbs x 5
135lbs x 3, fail
125lbs x 5 6/2/2009
105lbs x 3 1/15/2009

M/38/5'8"/160

85#
85#
85#
95#
105# (failed on last rep--balance)

This one really exposes any core strength issues or balances issues. I do enjoy these and wish I had someone to coach on them.

bw-204

best set was 5x95. So weak at this. Must work on shoulder strenght and form.

M/23/6'1/180

135 x 5
155 x 5
165 x 5
175 x 5
185 x 4 (5f)

So close on that last one.

1st with the ol' OHS...I was actually not looking forward to them because lack of shoulder flexibility and minor pain. Glad I did them felt good and I think I have a new fav squat.

CFWUx 3
45# warm up
65
75
95
115 x 3 (F)
110

Note: Warm up ALOT MORE. Each set got easier, so potentialy if I start heavier I will end heavier.

DO WORK!!!

CFWUx3x15

95x3x5
105x1x5
115x1x5

I love overhead squats even though I suck at them.

warmup:
10 deadlifts (90#)
10 hang cleans (90#)
10 push press (90#)
10 OH squats (45#)

WOD
5 X 90#
5 X 90#
5 X 100#
5 X 110#
5 X 90#

Had people all around me, a guy doing deadlifts right behind me, two guys doing something odd on the floor next to me and another guy doing squats on the other side. Took it kinda easy because I did not want to drop the waits on anyone... I hate lifting at 6:00 in the college gym but could not drag my ass out of bed this morning.

75
85
95
65
75
damn i need improvement

forgot to add:
m/32/6'4"/221

M/33/185

Overhead Squats ( getting the feel for them 2nd time ever doing them )
1-115x10
2-135x5
3-145x5
4-155x5
6-160x5
7-170x5-PR
8-180x3-wrists gave out tape them next time

cfwu x 3

135 (almost dropped at 3)
115
125
135
145

Leg Press WU 3x12, CFWUx2, OHS WU: 70,95,105,135x5

WOD: OHS 5x5
165-185-185-185-195
135x8
Man, these are easy for the first rep or two... :/

then CFFB: 7rnds of 155# PJx3,PUx6,PushUpx9: 5:25

later,
b
m/32/5'8-1/2"/176

HOT!

m/40/6'0"/190

5 x 95#
5 x 95#
5 x 105#
5 x 115#
5 x 115#

felt much steadier than last time...ready to add a little more weight

cfwux2
burgwux2

OHS 5-5-5-5-5
115-135-145-155-165(4)

As rx:

65x5
95x5
100x5
105x5
110x5
115x3(f)

Apparently I was a couple inches short of full depth squats. A trainer recommended I use a medicine ball behind me. Woa,that changed everything. 110 and 115 were with the ball, some to full extension, some short. I was prescribed "squat therapy" as a warm up: face a wall with a medicine ball behind me, place toes to wall with arms in overhead squat position and squat to full position butt hitting the medicine ball without falling over backwards. Lets see how that changes things next time around. ;) Can't wait.

m/63/197- w/o- OHS 15 w/ dowel, 10w/15 lb
45-77-88-99-104 PR!

First time with these...concentrated on form, which I will admit was difficult and felt akward.
45-55-65-65-65

Need to get this form down. Then went on to max hang pullups, squats,dips,pushups,situps,back extensions, short run and 1000m row.

And THEN I just saw tomorrow's WOD! Oh no! lol

Finished my speed drills for running then had a blast with OHS

Unfortunately Beka was ill and not able to participate:(

as rx'd

95,105,115,125,135(PR)

Solid form and lowww!

30 yom, 185 lbs

95, 105, 115, 115, 125 lbs

Form sucked just stayed with
65 x 3 sets
75 x 2 sets

45-45-55-65-45

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Overhead squat 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 2.

Overhead squat
125lbs x 5
130lbs x 5
135lbs x 5-5
140lbs x 5 PR
3 minutes rest per set.
Foam roll after.

95, 105, 115, 125, 125
68,54), (36,28)

80
85
90
95 (Only 2)
95 Success!!

Felt great! All around a fantastic movement for measuring progress.

M/38/6'2"/200

Did "Erin"
15:15

45# Dumbell Clean

m/35/5'8/152

Overhead squats
95-115-135-155-165x3

m/41/195/5'11"

WU
60 jumping jack
15 pushup
15 roman chair situp
15 roman chair back ext
10 bar dips
15 squat
15 oh squat

I don't think I ever did these before...Starting very slowly, to get balance right. I'd prefer to not have to bail..

OH squat warmup
15x5
45x5
67x5
78x5

OH Squat 5x5
89x5
100x5
105x5
111x5
116x5

I don't like these. Balance is way tricky.. Pretty sure I wasn't going low enough. Actually... positive I wasn't going low enough..

85-95f/95-100pr-105pr-110x3f

Didn't count the first fail since I just wasn't concentrating.

30m/156/69"

as rx'd
115/125/135/145(pr)/155(f)

M/41/61/270
ran 400m for warmup + burgner wm
95
115
135
145
155 pr happy

95
105
110
115
120

F/37/125
OHS: topped out @ 80x5. Form started to get shakey and wrists were hurting! Glad for the practice on these... I sure need it! Then jumped right into 'Erin' and got my butt kicked!
Used 30#DB for 1st & half of 2nd sets, then dropped to 25#. 17:59

Hit at 185 x 5, failed on 4th at 205.

Prep for NPC olympics, 155 bench for 29 reps. That's enough for me to be able to represent my code on Friday.

Earned the gold medal in NPC Olympics today - my team won by 41 points. How doesn't like clearing the bar (no matter how low)? Good fun. Paul

30/m/197

95
115
125
130
135

tried to go up from there, but it just wasn't happening. felt pretty solid up to that, though.

85-95-105-115-125(f)-95

95
135
155
175
185

1/3 CFWU, 110 x 5 OHS, then
160-180-200-210 (had to stop). Wrist hurt.
cadwag

95-115-115-115-115

135,155,165,175,185

then a 2 mile run

max at 140lbs x 5

115
115
135
135
135

First few weeks of Crossfitting and addicted, sore in places I never thought possible! (Ouch...)

cfwu x 3 then 45,65,75,85,95.

as Rx'ed (in kg)

15-15-15-20-20

PR is 92.5 kg. I'm newly released from shoulder rehab, so building it up slowly.

45#
45#
45#
65#
65#

m/28/162
115-5
115-5
115-5
125-5
130-3 then failed, did one more called it good, still not hitting body weight

45
65
75
75
75

m/48/176

Overhead Squat, 5 reps, PVC/15/35/45/85/110(PR)/115(1 rep)/115(2 reps)/115(3 reps)

Tied my 090521 5-Rep PR of 110 lbs and my 090601 3-Rep PR of 115 lbs. Considering the fact that a half year ago I could barely do an OHS with a 45 lb bar, I am fairly pleased (but I have a long, long way to go). I am committed to working the bugs out of this movement.

My son Luke (m/13/125) did the wod with me tonight:

Overhead Squat, 5 reps, PVC/15/35/45/85(PR)/85(PR)

Way to go, Luke - keep up the good work!

After completing the wod, Luke and I played judo for 1.5 hours including 6 rounds of roll time. Each round consisted of 3 minutes of work followed by 1 minute of rest.

After judo I did a 95 lb round of Isabel (30 snatches for time). My time was 8:43 (my PR is 6:45), but I was focusing more on form than time tonight. Got below parallel on each snatch but only down to the D-Ball on about 1/4 of my reps. Need to continue to work on getting under the bar.

Brittany (f/11/65) played judo tonight. Mama (f/50/130) took the day off.

Overhead Squats 5x5

58/M/198 - 85, 95, 100, 100, 105

48/F/125 - 42, 47, 47, 52, 52

135
155
185
185
195

I just did 135 for all five sets. Probably shoulda tried 155 but didn't feel like pushing myself today.

32/m/165

55, 65, 75, 85, 85

First time with more than just a pvc pipe! I like this one, but I have a long way to go!

Ready to run tomorrow.

Work hard. Play Harder!

27/6'6"/225

115
115
115
125
135

95/105/110/115/120

125/135/145x3/145x3/145x5

Failed on first two attempts at 145. Stuck with it and got all 5 on the third attempt!

m/5'3"/160/29

no gym no weights

ran 4.2 miles + 5 sprints instead of squats

M/24/160#/5'7"

CFwu/BWU
WU - 45# x 10, 65# x 5
95#
115#
125#
135#
150# (PR x 5)

CrossFit at the YMCA.

Today's WOD: (Scaled as)

5 rounds for time:
50 box jumps (12")
35 KB/DB swings (rounds 1-3 20# DB, 3,4 16kg KB)
20 Shoulder press (10# DB's)

28:47

m/41/220/5'11"
x5 each of:
95
115
125
135
145

95
100
105
110
115

Didn't badly injure my neck, unlike last time :')

Didn't have barbell so I went w/ adjustable free weights. Had 2min rest in between each set.

1. 80lb X 5 (Fail but vowed to do an 80 lb set before finishing)
2. 70lb X 5 (Pass: Hard but manageable)
3. 70lb X 5 (Pass)
4. 70lb X 5 (Pass)
5. 70lb X 5 (Pass: Wobbled on 4th rep)
6. 70lb X 5 (Pass)
7. 80lb X 5 (Pass: 80lbs conquered!)

CFWUx3
OHSQ: 45x5,50x5,55x3,45x5,45x5

First time doing these in a long time due to shoulder issues. Shoulders felt weak, working on form.

I cannot get shoulders to stay in position as I squat. I need more flexibility before I can even attempt Overheads..

Back Squat 5X5

225
245
255
275
265

5X10 hand stand push ups with feet up on rack

M/32/170/5`8

OHS

95x5
115x5
135x1(lost balance)
135x3
135x2(hands slid)
135x3(tried 4 but arms gave out)

m/32/208/5`9

95x5
115x5
135x2
95x5(worked on form)
115x3

kgs

20-30-40-45-50

95-115-135-145(2,f)-145pr

M/29/6'/165

70x5
70x5
80x5
90x5
110x3 (form started to break down, arms bent some knees in a bit)
90x5

first time OHS, worked on form w/ help of my wife who also does crossfit. need to work on keeping weight on heals. fun lift

had no barbell, so used dumbbells

40-40-50-50-60

very different with dumbbells!!

95-115-135-155-175

20/m/157/5'9

CFWU3
OHS 95x10 WU
SP 95x5 WU
OHS 115x5 WU

(135-145-155-155-155)x5

27/m/155

65, 85, 95, 95, 95

Didn't really go far up in weight for this one b/c duey was having problems with squatting

first time weighted OHS. will definitely be better to have a rack and bumpers

cfwu x3

45x10, 55x10, 95x5, 95x5, 95x4f, 95x5

then DL 135x5, 145x5, 185x5, 195x4 PR

fun.

M/29/6'/195
135 - 155 - 155 - 165 - 165 - 175

95
115
125
130
135
140
145

Overhead Squat 5-5-5-5-5 reps.
First time doing these with weight. Gotta work on the form. Keep tight throughout the motion. Was loosening up at the bottom.
45, 55, 65, 75, 80#

MGySgt. USMC M/47/6'2"/202

Have not practiced these much and I'm trying to figure out where I am going to get the time to practice all those things that need to be practiced. Ha Ha I know, just a little at a time.

Started at 45 Lbs and worked my way up adding 10 Lbs at a time by sets of 5. Practiced some Kettlebell Swings between rounds.

45 x 5
55 x 5
65 x 5
75 x 5
85 x 5
95 x 5
105 x 5
115 x 5 (PR)
125 x 2 (F)
125 x 3 (F)
125 x 4 (F) Each (F) was the same error. I let the bar come forward causing a loss of balance.

OooRahh CrossFit

M/40/188

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

165-165-165-175-175

27/f/5'2/130#

breakfast: run 6 miles = 44 minutes (woohoo for outdoor running)

coach inaugural 12:30 Tuesday class @ CFNoHo, then hit this

WOD: "Erin"
5 rounds for time of:
15 x db split cleans (35# dbs)
21 x pull-ups (chest-to-bar)

time = 17:50

ugh. felt the right hand start to rip so last 5 pull-ups of the last round weren't c2b.

post: coach evening classes @ CFNoHo, then hit this WOD:

OHS 5x5

95-115-135-145-155(pr)

115, 135, 145(f), 145, 150(f), 150(f)

28/m/80kg

60-70-75-80-85(f)

Suspect fail at 85 to be more from fatigue but know better where to start next time.

I kept it safe after what happened to me on thursday's thrusters and how my squat form/ROM sucks!

my loads:
95,115,115,115,135

after that I worked on arm and bench press stuff. Today was an allright day.

Only was able to do 75#
45 x 5
65 x 3
75 x 5 x 5
Felt it everywhere but my legs. Core was very unstable. This definately brought out the flaws in my technique and squat

cfwu (only 1,2,3 pull ups)
walk 1/4 mile treadmill @ 3mph

I couldn't remember if there were 5 sets or 7, so I did 7 just to be safe.

95 x 5
105 x 5
115 x 5
125 x 5
135 x 5
155 x 4 (crash on 5th)
145 x 5
155 x 5

65
85
95
105
120-failed at 3

95-95-85-85-85

OHS 5-5-5-5-5

155
165
175
185
190(PR)

WOD OHS 5-5-5-5-5
w/up pvc pipe,10k x 5 ,10k x 10,15k x 5,20k x 5, 25k x 5,30k x5,35k x5,40k x5.
wod 45k x5,47.5k x5,50k x5,52.5k x5,55k x5. p.b.57.5k x2, p.b., 60k x f,60k x f,60k x 1.p.b.
pleased tae get 60k, my bumper plates made a difference, ( gym doesnae have any ,so got to bring own in )being able tae dump the bar,instead of injurin yerself at the squat rack,though p/p the bar ontae the neck wusnae too clever,only wrist pain and lack of flexibility holdin me back on this one.at least ma hair doesnae get in the way !
good pain.

m/178cm/89kg/33y

1. 88#(40kg)
2. 88#
3. 4x110#(50kg)
4. 2x110#, 5x88#
5. 5x88#
Felt weak. Long trip yesterday.
Afterward did couple of cleans, work on my technique.

95, 105, 110, 115, 120

range of motion bad

Seriously need to practice OHS technique, as soon as I start squatting my arms come forward and I feel like I'm going to topple over.
Resorted to Back squats.

110 x5
132 x5
143 x5
154 x5
165 x5
176 x5
176 x5
176 x5

Dropped some weight to make sure I was getting right down in the squat.

132 x5
132 x5
132 x5

by far my weakest movement, focused more on form than load.

90lbs each round

f/26/155

65 x 5
75 x 5
95 x 5
100 x 5
102.5 x 5

Just about lost it on rep 4 of the last set, but somehow managed. Other than that, felt really good.

95
100
105
110
115

as rxed 5 times @ 125lb

23/m/163/5'6"

115
115
120(F)
120
120(F)
115
115

25/m/200

45-55-65-65-85

22/M/72"/170

85
95
105
115
135

F/27/110

35-45-45-55-55(2)

35m194
95,115,125,135,145

36F123
45,50,55,60,65

M/31/190

115
125
135
145
155

Start at 135 next time.

m/31/147/5'9"
95lb for all sets
I could have moved up in wt, but dropping the weight onto my shoulder after each set was killer. I am pretty sure that is not suppsed to be the limiting part of this exercise. Felt like I was ripping the front of my shoulder every time.

Took 1.5 weeks off. THought I would get back in with this one

115
125
135
145
155(Fail - couldn't even get it up this morning)
135 (x 4 + 1 F)

I've had better days. . .

23/F/169

45
55
65
70
75

From Taji, Iraq

Overhead Squats 5-5-5-5-5

W/U: elliptical 5 min, Overhead squats 95 lbs,
4 sets 10

all 5 sets: 115 lbs could have done more weight, was a little nervous...First time doing this exercise.

Cash-in with 1 minute intervals on treadmill.

easily my worst lift

95
115 (4)
115
115 (1)
95
95

m/32/5'9"/169

135
145
145
145
145

95
115
115
105
105

m/56/190

155
170
185
190
195x3

M/19/6'4''/191

rx'd
95
105
115
125
135pr

1st time going heavy overhead

Rx'd
95
115
125
135
145

Did regular squats because at IFS.

215
225
225
225
225

Felt pretty smooth. Maybe move up 10-20 pounds.

5 x 95lbs

some stretching and w/u

5x5 overhead squats with just PVC to get back into doing WOD

33/m/210/6'5"

135x5
155x5
165x5
170x2
170x4

Shoulders really hold me back on this one. Much better than when I first started but lack of ROM kills me. Legs feel fine at end of workout.

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

25kg, 27.5kg, 30kg, 32.5kg(pb), 35kg(pb)(happy dance x 2).

Ended up not being able to push press bar from behind my head and had to use the rack. Once bar was up it felt easy. The joy of being flexible!! Should get a hair cut for next time. It kept getting caught up in the bar.

Please, would liked to have tried more but ran out of time.

Also did Day 2, Week 1 R s/p and started Day 1, Week 1 of R b/p and day 8 burpee challange.

Good Fun

25 m/ 6'0"/180

95
105
115
125
125

M/ 35/ 128 lbs/ 5'-6"
As Rxd
warm up set: 12 x 95
1st set: 5 x 115
2nd set: 4 x 135
3rd set: 5 x 125
4th set: 5 x 135
5th set: 3 x 140
I was pretty disappointed with my performance. All failed attempts were technical and I would also say minor fatigue set in with core instability. I need to focus more on midline stability and then the reps fly up. My legs were fine to do a hard fast WOD this morning only 9 hrs after this WOD. Also I did the 30 HSPU, 10 Pullup, 20 HSPU, 20 Pullup, 10 HSPU, 30 Pullup WOD yesterday, so my shoulders were a little tired and sore. I have gone much heavier before and have been losing some pounds lately as I have been Zoning for about 3 weeks now. I am playing with adding fat and starting to add a block or two as well, to counteract the loss of weight and power. I want to try to keep the proportions and what not. I'm not sure if I should just keep on mulitplying the fat and keep my 14 blocks or add blocks and just use a 2x or 3x fat multiplier.
I'll keep on going with the Zone and tinkering a little. I am kind of talking up the Zone to my wife and others who are always wanting to slim down... it's not that hard.. just change your eating a little and stop eating the crappy stuff (processed carbs, pasta, breads, sugery foods and cereals)

Back squats

5-5-5-5-5 @ 185

WU: 6x45,8x45,5x65

WOD:
75x5
80x5
85x4, made it down but not up on 5
80x5
80x5 tried for 6, but didn't go more than a few inches and dumped the bar.

M/39/197

As Rx'd

65, 95, 115, 135, 155(failed on 5th rep!!!)

7

Mark: traveled to Cincinatti

Theresa: 65/70/75/77.5/80/85!

Practiced double unders for warm-up.
Then to work on overhead squat form did 5x45lb,5x65lb,5x85,5x95.

Then . . .
115 x 4
115 x 4
115 x 3
95 x 5
95 x 5

With 115lbs, was getting very unsteady toward end of last rep.

2k Row (8:15)
CFWU (jumping/58lb)

Overhead Squat - 5 sets of 5 reps

1: 65
2: 75
3: 80
4: 85 (split set into 3, rest, 2)
5: 75

Whereas the last time this came up, shoulder dtability was the weak link, this time it was my wrists. More KB swings?

24/m/6'7/225

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

115x5
135x5
145x5
155x5
165x2(f)

Finished session with 3x10 sets for 135 DL's to get better on form, feeling much better about these now.

m/ 26/ 200/ 74"

125
135
140
145
150

I was so excited to get 150!

First time ever doing overheard squats, took it light and worked on my form.

5x @45lb
5x @45lb
5x @55lb
5x @65lb
5x @75lb
5x @85lb
5x @85lb

M/33/70/170

practiced with pvc and then 15-20lb. practice bar and olympic bar on 5rep sets.

I can't keep the bar overhead down into the squat. It keeps drifting forward and then I can't lock it out or keep active shoulders. What am I doing wrong? Is it flexibility in the shoulders? strength? I can press 135. I've been doing air squats for a while now and have made good corrections to them. But when I OH squat I fall apart. Frustrating. Any suggestions?

28/m/65"/156lbs.

Ran 1.9 miles w/Cic.

Did 5-5-5-5-5 OHS tomorrow

first time with OHS, harder than it looks

45lb
45lb
55lb
65lb
75lb

95 105 125 135(high on last 2) 115

95 x 5
105 x 5
115 x 5
125 x 4
135 x 3 then 2

first timer

cfwu

95, 105, 115, 115, 125

all reps felt good, probably could have gone higher. Will start with higher weight next time.

usually these are my nemesis, but I had a really good day today:

as rx'd:

45x5, 65x5 (pb), 75x5 (pb), 95x5 (pb), 105x5 (pb)

excellent form and they felt good.

partner: struggled with 22lb and poor form, first time she has tried these

135-150-160-170-175

45-65-85-105-125
Took it easy because I have a hip "thing" going on...it's amazing how OHS's amplify faults and deficiencies in your squat.

33/m/160

45
65
75
85
95

2 mile run
CFWU 3x10

45/55/65/75/75/75

15 press 75
15 front squat 75

Combined this Wod with one of my favorites-Bench Press Body weight and max pull ups for 5 rounds.
So this was truly a full-body w/o.
M,36, 197, 5 11

Results:
Ovrhd Sqt 115, 115, 135, 115, 115
***Keep your balance, lock out your arms, and make sure you get the widest grip possible, this will make things easier....

Bench press 200# for 5 rounds=6, 5, 4, 3, 1
Pull ups 10, 10, 10, 10, 10 (last 2 rounds were kipping)

CFWUx3
OHS X5
111
121
131 (form wasn't great)
111 (working on form)
111

M/30/5'11"/160

85-95-105-115-120

Can probably make at least 125 next time.

95x5
105x3
105x5
115x5
95x5

m/32/#230
155/175/185f/185x2/185x4

135/145/150/155/160

First time with overhead squats. Started with 5 sets of 5 using just the bar. Then I worked 10lb's at at time to 95lb's My form was horrible and they were much harder than I anticipated. My shoulder was killing me, rotator cuff. I need to watch some videos and start working this lift in my warm up.

m/30/6/200

85x5
95x5
105x5
125x5
145x4

Need to keep working on form. Heels tend to pull up at bottom.

1.5k run for WU

5x30kg
5x40kg
5x45kg
3x50kg
5x40kg

not happy about this but it's what it is.

I was warming up at my university gym and one of the employees came over and told me that I can't do overhead squats with the oly-bar. BS. I inquired why and she wouldn't give a straight answer... something about safety and people falling over or whatever. So I left and went to my globo-gym that I had planned on canceling upon returning to my University. I think I may keep it, its only 37/month and I'll have additional locations to bang out my workouts. whatever. here is the post:

95x5
115x5
115x5
125x5 (5th rep was ugly)
125x5 (4th rep was about 70-80% squat, 5th was solid)

OHS 5x5 95-95-95-95-95

did this following the next days wod. just kept it at 95 to work on form. no bumpers. also doing a light work week to rest up a bit. it's been a while.

first attempt at overhead squats, absolutely embarrassing!

45# with good form.

did single rep sets at 65#. Active shoulders weren't so active at 65#.

m/30/5'11"/180

95
115
125
135
135

Tried 145 on the last set, couldn't get it for even 1 rep, so went back to 135 to finish up. Will start at 115 next time.

85 up to 105

Keep active shoulders

Signature CrossFit lift OHS

this is the lift that introduced me to CrossFit 2y3m ago

160lbs clean reps almost ditched one, ditched one at warmup then realized that I needed to loose the running shoes and do these barefoot

double unders and pull ups in between sets plus rest

M/32/5'4"/142lbs
1. 95
2. 115
3. 125 x 3
4. 125 x 4
5. 125 x 1 wrists gave out.
Lets felt great. Wrists not up to it today

never tried much weight on overhead squat, so i wanted to focus on form

95-95-115-95-95

CFWUx3x15 ex pullups

subbed 30-lb DB's

20:55

95,115,135(almost dropped 5th rep),125,115(3),95(2 for form).

22/m/6'0/180lbs

95,95,95,95,95

concentrate on FORM...then weight

65
75
85
95
95

As Rx'd: 95/115/95/105/105
Dropped the bar in the middle of the third set (3 reps, then 2).

M/25/155

M/32/5'9/214

Still working on form with OHS.

55x5
65x5
75x5
85x5
95x5

34yom / 212lbs

Puppy
Overhead Squat 5-5-5-5-5 reps.

75x5
65x5
65x5
70x5
75x5

Need some work on my form. Could go heavier as far as my legs go, but I still need to figure out my shoulder position and need to focus on thrusting with my heels. A good start...

95
115
95
95
115

EJ
M/36/165
USED BODY WEIGHT
10,7,4,7,5
NEXT TIME WILL GO FOR 15 REP STANDARD
EJ

M/31?5'10"/192
95-135-145-155(3 reps)-155

Been a while since I've snatched or practised ohs. Topped out at 5 at 115, got a couple at 120. Ist try got one, then failed. second time took it off the rack, instead of hang power snatching it, got 2. Then back to 115, just got 2. Toasted.

After met my brother at the beach for a go at Helen. Me : 9:59.81. Awesome. Him: 17:43, can't kip and 1st time with 24kg kb. Excellent work Phil ( 52 in a few days).

CFWU

45-60-70-85-95

95
135
155
165
175(F on 1st)

Tried one more @ 175 and couldn't get bar pressed.

95, 135, 145, 155, 165. first time and happy with it.

m/23/6'1/175

135
145
155(2)
155(3)
155

Shoulders kept rolling over...

31/m/5'10"/210

135
145
145
145
145

M/5'10/160

65x10
85x7
105x7
125x6
135x8 (failure on 8th)

135
155
165 x4
170 x2
165 tied pr

i need more sleep.

95-95-105-105 (failed on 4th rep) - 105

Really tried to work form. Felt it in my abs. Could have done more weight, but form would have suffered.

95 overhead squat
115 incline bench 5x
95 overhead squat
115 incline bench 7x
1153overhead squat
115 incline bench 3x
95 overhead squat
95 overhead squat
Grappling session 40 minutes after workout. 1st time doing overhead squats, pretty good workout.
M 20 5'10 173lbs

95/95/95/95/105/95

Hands were shredded from Erin, couldn't even do "DT". Ran 5k since I didn't do it on 5/25/09.

5k run
22:17

worked on my running
3.5 miles

35kg
40
45
45
45(~99lbs.)

stance is still too duck-ish. lots to work on.

85lbs
95
105 failed on second
105 failed on second
95
95
100 failed on second
95
humbling.

First time doing a OHS workout so I worked my way up:

65
75
85
95
105
115
95

I LOVED these. I really felt it in my shoulders, upper back and 'core' due to the balancing requirement. I think I may have found a new favorite lift!

Immediately after Wed WOD(Run 800m, 40L pu, 800m, 40 strict, 800m, 40 kip):

As Rx'd 45, 45, 55, 55, 45

Followed by CFF Deadlifts x4 @ 225

Tougher than it sounds. really felt it in the last 2 sets. Start twisting to the left when fatiguing from an old injury in my foot.
40kg
45kg
50kg
50kg (started losing form)
45kg
45kg

m/27/207/72

45x5
55x5
65x5
75x5
85x5
95x3

Makeup WOD: 55/65/75/85/85.
Focused on technique. Got more to give.

29/m/64kg

20/22.5/25/25/27.5kg

First time doing OHS and they were horrible. Shoulder flexibility catcing me big time.

f/25/5'9/135

45, 45, 50, 55, 60

have been pretty freaked out with anything overhead recently, so kept weights low to start building confidence back

75-95-115-135-165

m/31/157

95, 105, 115, 125, 135

6'4"
215lbs
As Rx'd for form practice: 60lbs

Gunnar/m/37/73"/190
65, 85, 105 x 4, 95, 95

Ryan/m/30/75"/185
65, 85, 105, 115, 125 x 3

110x3
110x5
110x5
110x5
110x5

haven't done OH squat in 10 months. need to polish my technique. very difficult exercise.

M/32/160 6'1

85
95
95
105
105

acidentally read back squats this morning so:

185x5
205x5
225x5
245x5
265x5

4 mile run
30:50

then
1 x 5 95# thrusters
4 X 5 105# thrusters

then 20 K's to E's.

35,37.5,40,40,42.5kg

65
65
55
55
55

To everybody being critical of those criticizing: My box has standards. The fun of crossfit is the competitive aspect of the exercises and being able to compare your results with those from other boxes or within your own box. Look Brendon's in great shape, but I am way more impressed with a 7:30 Helen that are full overhead, ears in front of biceps kbs and from what I can tell is the crossfit standard chest to bar pull ups. Not chest at bar height or chest near bar. Those thinking that those two items don't make a huge deal go try it. If your gonna post a vid you got to know this is coming. My goal is to hit the 7 minute mark, RX'd. That workout was impressive but it wouldn't rx at our box.

CFWU
situps on steep decline

WOD
135F
115
120
125
130F

m/178/46
500 row wu
BWU
ohs 135x5,155x5,180x5,180x5,185x5

95
135
165
175
185(bf)

in kg

50-4x60 kg 5 reps.
Not all the way down. Do next time!
Compared to last, I managed some at 60 kg-but that time only 3x5 reps

Warm-up: 20kg (bar), 45kg

47.5-50-55-60-62.5kg

I guess it's an initial PR, since I don't have anything to compare to, but I was doing numbers like this for 1 rep months ago.

Max 155 x 5
Next tme 165 easy!

105
115
125
135
145

Warm Up:
45 x 10
95 x 10
135 x 5

WOD:
155 x 5
175 x 5
185 x 5
195 x 5
205 x 5

I should have started heavier, 205 is a new PR for me as a 1RM let alone for 5 reps.

95
100
105
110
115

m/35/155

1- 85
2- 95
3- 100
4- 105
5- 110
should of went for more #

60
60
60
60
60
try 65# next time and keep hands out as far as possible

225# 3 sets of 14 back squat

9:56 2500 meter row

65
75
85
95
105

95-105-115-120(x4)-125(x4)

95x5
115x5
125x5
135x2
125x5
130x3

Still working on perfecting this lift, takes soooo much stablization!

5-95
5-115
5-135
5-155
1-165, 3-165
dropped the second 165, so i picked it up and finished it out

135
145
155
165
170

had a wide stance but I guess thats ok.

m 5'8 180 36

45 x 10

65 x 5
95 x 5
115 x 5
125 x 4
135 x 0.5 (didn't get all the way down)

triceps

105
115
125
135
145

115x5, 115x5, 115x5, 125x5, 135x4, 135x3

23.m.140.65"

as rx'd
115, 115, 115, 115, 115

45 (practice)
75
95
100
95

got wobbly and was afraid of throwing plates on the deck. Maybe I'll get to use some Oly equip some day :)

21/m/222lb/6'2"

95
105
115
125
135

m/40/67"/185#

OHS 5 x 5
95 x 5
95 x 5
105 x 5
105 x 5
105 x 5

m/30/220
95
105
115
125
135

115 X 5
125 X 5
135 X 5
145 X 5 (almost failed on the last one)
135 X 5

my shoulders have been on fire the last week or so and my right shoulder has about 80% mobility. so i took it easy. i may take an extra day and rest the whole weekend.

CFWUx3 (45 bar for OHS)
95-105-115-125-125

1000m row - 4:05
CFWU

OHS: w/u: 45x5, 65x5, then:
95
85
85
85
90

Not very good at this yet - lack shoulder flexibility.

Warm-up:

Three rounds
5 x Full Range HSPU
10 x Chest to Bar Pull-ups
10 x 135# OHS
10 x Back extension on bench
10 x Sit-ups on bench
10 second L-Sit

WOD As Rx'd:

205
205
215
215
215

Then tried for max reps BW OHS. Got 16. Think I can get a few more, but I was worried about dropping the weight. They don't like that here.

M/49/151/1-1-06

Catching up. Done 6/5

65-75-85-95-105 (ties PR 5RM)

L hip sore. Probably bad foot position on 95# set.

45 x5
55 x5
65 x5
95 x5
95 x5

(done 6/4)
First WOD in a while so only did 5x115,125,135,135. Felt like enough, although a far cry from where I should be.

115 lb
still working on form

50kg
60kg
65kg
70kg (Failed 5th rep)
70kg (Failed 5th rep again)

12 x 5
45 x 5
55 x 5
65 x 5
75 x 2 <-- failed

65-75-85-95-95

135x5
155x3
185x1

front squats 2x185x5

105
115
125
135
145

28 m 198

45

55

65

75

85

New to this one:

105
135
135
135
135

I know for a fact I could have gone as high as 185. However, I was afraid of it being a safety issue since my coordination and balance aren't the best.

Also, my wrists are fairly sore. I noticed during the front squat position, prior to jerking the weight above my head, that my wrists felt a mild discomfort from the barbell stretching them back. Would this simply be from a lack of flexibility in my wrists, or would it be from improper form? Any suggestions?

New to this one:

105
135
135
135
135

I know for a fact I could have gone as high as 185. However, I was afraid of it being a safety issue since my coordination and balance aren't the best.

Also, my wrists are fairly sore. I noticed during the front squat position, prior to jerking the weight above my head, that my wrists felt a mild discomfort from the barbell stretching them back. Would this simply be from a lack of flexibility in my wrists, or would it be from improper form? Any suggestions?

135/145/155/165/175(f4)

Shoulder stability became an issue as the loads increased.

m/30/220
95
115
125
135
140

Overhead Squat 5-5-5-5-5 reps SUB 25 singles of Snatch

25X1 using 65 pounds (Need much work on technique)

Misread the WOD.

CFWU X3

45
45
55
65
75
80x3

First time doing OHS, i like it.

115-120-120-120-120

Overhead Squats 5-5-5-5-5
M/40y/68"/158#
55, 65, 75, 85, 95

45
55
65
75
85

Working light with injured labrum in right shoulder. 65# all sets.

65x5
75x5
85x5
90x5
95x5
95x5
some shallow squats.

47/M/184
95x5
115x5
125x5
125x3 then fail
125x4

20x4
20x5
20x5
20x5
20x5

couldn't do sprained wrist - no support
reg squats
225/235/235/235/225

cfwu x3 (15, rings)

95,115,135,155

need ohs work apparently

power clean 155, 175, 195 (fail, floor)

27M 6'5" 220#

100
110
120 (F on 5)
120 (F on 5)
110

M/40/6'/197

As rx'ed
105, 115, 125(f), 125(pr), 130(f)
1st time doing this WOD second time doing an Overhead squat WOD.

Good stuff.

5 sets 95#

m/36/6'4"/94kg

40kg
50kg
50kg
50kg
50kg

Just started following Crossfit and really enjoying it. Had problems today keeping my arms straight when doing the overhead squat. Every time I went into a squat position my arms would drop till my elbows where 90 degrees. Any advice on how to work on keeping my arms straight up in the air?

115
135
145
150
155

back squat
225 x 5 x 2

sp
115 x 8
135 x 4

CFWU
95/5; 105/5; 115/5; 120/5; 125/5
M/48/187#/72"

30

95 135 155 165 135 95

30

95 135 155 165 135 95

M/170/26
95 lbs all five rds.

CrossFit Warmup

WOD as rx'd

1. 40kg 88lbs
2. 50 110
3. 60 132
4. 65 143
5. 65 143
Warm down 20 x 10

First attempt at this with anything more than an empty standard bar.

5 x 55
5 x 65
5 x 75
4 x 85
5 x 85

M/34/195/6'2"

95lbs- 3 sets, 115 1 set, went back to 95 lbs for 5th set to work on form- man these are tough.

55,65,75,85,95,115

first time trying this exercise...different feel, had to really watch my balance while sinking deep into my squats..

As rx'd:
135#
145#
150#
155#
160# x3

CFWU x 3

50kg x 5
55kg x 5
60kg x 5
70kg x 5
60kg x 5

followed by 5x3 pullups, 10x3 dips, 2x10 15kg GHD's

M/33/71"/177

50
60
60
60
70
80

WOW your an inspiration !!

45-55-65-75-85-95-105(unbalanced, quit after third rep)

Definitely skip an increment or two next time...

CFWUx3
85-95-105-115-105

m/35/5'9/174

CFWU - 3. Reg reps. Superman. Burgener.
125,135,145,145,150-3, then 135-2.
4th round at 145 easier than 3rd. Active shoulders. Lumbar curve. Heels.
Failure on last round mostly because of shoulders not being active enough. Weight unbalanced.

rxd
100
100
100
100
110

109, 119(f#2), 119(f#4), 119, 124, 124

55 65 75 85 95(f/4)
try for 95 x 5 next time

95
115
135
135
135
Form started to get poor

28/m/190

115# for sets across (it's been a while for these, definitely easy enough to go up to 135# nex time.

M/28/6'1"/208

First time doing overhead squats

105 x5
105 x5
110 x5
110 x5
110 x5

45
65
85
85
85

I really need to devote myself to shoulders. Anyway, 95, 115, 115 (to 4), 95, 95.

M/37/150

@ work
Box Jumps:29"-34 1/4"- 37 3/4"- 42 1/2"- 45"- 46 3/4

OHS: 90, 110, 130, 140, 150, 160X4

Did regular back squats on accident

135, 185, 205, 225, 235 (still feeling weak in the legs...)

45, 65, 85 (3f), 75, 75

75, 85, 95, 95, 95

rx'd: 135, 135, 140, 145, 150

Easier as it went along. Long, long time since I did these last.

You folks are amazing!
This kills my lower back.
45-45-45-65-65 (barely made the last set)

M/24/185/5'11"

45lbs
50lbs
55lbs
65lbs
75lbs

34 yom 203 lbs.

65
95
95
115
95.

Really the first time doing these. Need bumpers

95x5
105x5
115x5
125x5
135x3 & 135x2 (1 rep max PR)

95x5
105x5
115x5
125x5
135x5
145x5

used squat rack with guard rails set high in case of fail, but that limited how much of a push-jerk i could do to get it overhead. also experimented with starting at the bottom and pushing it up of the rails

115
135
140
155 (failed on 4th)
145 x 4
115 x 7

fails were more of a fear of stability than a strength issue. bumper plates are necessary to really push the limit on this one. felt like i could easily throw up another 10-15 pounds once I get more practice at the behind the neck push press and then not worry about dropping it.

43 yom 206 lbs.

65
85
85
95
85

as rx'd: 145lbs x 5

- started getting shaky on 3rd set, but all sets were completed unbroken.

cfwu x 1 w/DU and HSPU + (in kgs): 20x10; 40x8; 45 x 7

50
55
60
65
67
69 (3)(2)

M/26/6"/172

concentrated on getting low today. probably could have gone a bit heavier if I stopped at parallel. I like how the depth really stresses the core stability.

115x5
135x4
135x4
135x4
135x4
95x9

damn the elusive 5th rep on 135. this will definitely be a goal of mine. I think this may be one of the best exercises testing all around athleticism.

000000000000000000000000
30/m/165/5'6"
115
115
135
135(fail)
135

Matt - did just olympic bar for all sets
Rachel - used stand. bar for all sets

We also did 7 pullups and 9 burpees for 5 sets.

We completed all 5 rounds in 14 min. However, Rachel only did 4 rounds

95*5
115*5
125*5
135*5
145*5

42/M/6'2/185

95 x5
100 x5
110 x5
115 x5
120 x5

snatch from ground

75
85
85
95
95

31/m/5'10"/210

135
145
145
145
145

95
10 pistol squats alt. legs
105
10 pistol squats alt. legs
115
10 pistol squats alt. legs
125
10 pistol squats alt. legs
135
10 pistol squats alt. legs

95
115
135
155
165

FRONT SQUAT

3x5
135
145
155

Back ext 3x6

2010-12-04: 160X6, 135X16, after CFT.
2009-06-02: 105 - 135