….always painful when the 3 days on split starts on the weekend!

I had a feeling...Gonna storm those OHS.

Thanks Coach

Should be nasty. Been waiting on some overhead Squats for a while!

Yeah... I haven't done OHS in awhile..

Where is Fran? Been since February.

Funny that this was exactly what was in store for me with my personal programming.

OH NO

wow Jason you are amazing! keep it up. your my pick for 2010 Games.

Nice! Gonna Crush some OHS! GET SOME!!!

Yeah. I was just sitting here waiting for something like this.

I used to suck at these. Easy PR for me to break! Still no rack. I think I will do a press to get the weight up instead of a snatch when the weight gets really heavy.

Jason - True Warrior Spirit, Amazing performance this year!

here we go

Love the Khalipa footage. How can you not appreciate hearing "I'm not going to make excuses"? Not having seen it live but following as best I could, my favorite Tweet from the Games was about how he was crushing the 5th event. That is one tough dude.

How long do you rest between sets?

My husband and I had the pleasure of working out at CrossFit Santa Clara with Jason last week while we were on vacation. He welcomed us into his gym with open arms and didn't even charge us a drop in fee. It's so refreshing to see someone so elite be so humble and willing to work with and coach anyone. If you are ever in the area, definitely stop by and meet Jason and Ashley, because you will only be the better for it. His warm-ups kick ass.

Thanks Jason!!

Well, my globo gym's not going to appreciate me dumping the weights when I need to.... ha ha..

This will be the first time I'll be doing this, hope I don't make a fool of myself.

I am having a ton of trouble on my OHS. I do fine with front and back squats but when I OHS I have a tendency to lean forward and bend my arms regardless of if I am using weight (even just the bar) or just trying to keep my arms above my head.

Any pointers?

Just told Goat I needed some strength days, no 1RMs either... wanted a 3 x 5, funny that this gets posted. Thanks Coach.

Been feeling burned out lately- mentally. All the AMRAPs, For Time, chasing PRs... felt like my giddy-up got up and went. Took 2 days off, just walked and hiked, easy reflective time in nature. Sat on the cliffs overlooking the Hudson for a long time. Felt good.

bloodwork tomorrow AM- let's see what the Paleo Challenge did for my lipids, hct, hgb, ferritin, ANA etc... :)

Smooches, big hugs, and bad english!

New guy here-- is 3-3-3-3-3 the same as 5 sets of 3? That's the way I've been doing these but just want to make sure I'm not missing anything. Thanks guys.

Lawrence, how is your shoulder flexibility, can you link your fingers when you put one elbow pointing up and hand on your back (like a tricep stretch) and the other arm elbow pointing down and hand reaching up your back, if this makes sense?

If you can't lock your fingers (money grip) on both sides from this position, then you probably need to do some shoulder flexibility exercises to help your OHS.

Ahhh that gave me chills. I love it. Nice work, Jason!!

Typo, meant to say monKey grip.

Yes, it's 5 sets of 3, increase the weight each set until your hit your 3RM. Also, huge props to tenacity of JK, true inspiration.

***NOOB POST***

For you folks new to Crossfit, welcome aboard! We're glad you're here and it's my duty for the next few days to guide you through these workouts.

If this is your first Crossfit workout...don't even try it. You heard me, skip this one. Overhead squats with anything heavier than a PVC pipe, broomstick or dowel are foolhardy for the inexperienced. This is not a movement to be toyed with.

Instead, see the exercises and demos tab on the left side and watch some instruction. Better yet, find yourself a certified instructor and get some coaching. Either way, practice this with a dowel until it's absolutely rock solid. Only then can you start adding weight.

On to the WOD...

First do a thorough warmup. Samson stretches, good mornings, air squats and overheard squats with your dowel are all in order. Take your time.

What does 3-3-3-3-3 mean?

It means that you are going to do five sets of three overhead squats. The goal should be to go as heavy as you possibly can for all three reps in a given set without sacrificing form. Good form consists of arms overhead fully locked out and the crease of the hip passing below the knees at the bottom of the squat. Active shoulders and midline stabilization are key. This will tax your lower back more than you might expect so keep everything tight.

Take plenty of time to recover between sets. 3-5 minutes is probably about right, just make sure you're fully recovered and ready before starting your next set.

Start with a weight that's less than your current 3 rep max and progress from there. In my opinion, you should fail on your last attempt. We're not playing around here, so go as heavy as you can.

PLEASE BE SAFE!

When you fail on this lift, everything will come down like a house of cards, so use bumper plates and learn to bail out safely. I had to learn this the hard way with metal plates in my garage gym. Not pretty.

Now get after it.

Jason is the man, muscley as hell too - a great counter to all the guys who say CF makes you skinny. He was amazing at the Games, it was heart wrenching watching him chip away at the final workout - jeez man.

Keep it up bro!

P.S. Jason Khalipa is the man.

And the shoulder flexibility exercise of choice would be the shoulder dislocate:
http://gymnasticbodies.com/forum/viewtopic.php?f=17&t=1760&p=10950

#19 Patrick,
Yeah, it's 5 sets of 3. Some people ramp the weight, others do sets across... by the end of the workout you should have a good idea of your 3RM. Note, however, that it's not 5x3RM, that's either impossible or means you could've lifted heavier.

finished up Cindy from earlier in the week

18 rds + 5 PU

will do this one later in the day tomorrow, good luck everyone, GO BIG OR GO HOME.... and train some more!!!

good job everyone.

Great video Sevan, I can't wait to see the rest.

Thank you to everyone for all of the nice comments!

Jason man, you've got the heart of a lion. You're one of my CrossFit heros now.

For once I listened to that self-preservation voice inside of me and I played it more on the safe side then trying to insanely push myself like I have that last 3 AMRAP's.

As Rx'd
65
75
75
80
80

Followed by 3 x 10 assisted dips 3 x 5 jumping pullups and 2 x 800m hard runs

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

1. 125lbs
2. 135lbs
3. 135lbs
4. 145lbs
5. 150lbs

last time max
9105
115
125
135 old PR

I had no choise to come up tonight and get this done or not workout. It really felt good. Active shoulders, good depth, I still had gas in the tank. I looked at my last max and thought 125 was a good place to start.

Thanks again Jesse on the max rep set up, it is continually working.

nice work Jason. Keep it up!

Jason, You proved to everyone just what a truly amazing athlete you really are. Keep it up brother. Got my money on you for 2010.

owwww. I have such a hard time with these damn things. I don't know if its my range of motion with my shoulders overhead or what. But I have been working with just the bar to get my form right and these still kick my ass.

Phil,
You are not alone, my ROM with these sucks too.

Jason Khalipa is awesome! what a champ.

havent done overhead squats in a while..

3-2-1 GO!

25/m/6'1"/170

I've been doing CF for a month, but for some reason never did OHS in my warm-ups. So today was my first time ever with this movement and I paid the price for it...

45-55-55-65-75f

Did an extra set at 65# afterwards and failed on the third rep. Lack of concentration; couldn't stop myself leaning forward. Nothing to do but practice and get better!

Khalipa = Animal

PB&J - awesome as usual

Just pumped out Nate - 17 rounds even

just heading to the bar for some OHS

back soon

Go FRAT

weight in kgs

40-50-55(2,f)-55-55

Jason, you are a freak of nature and an absolute inspiration. You're effort and perseverance makes me want to push harder through the WODS than ever before. Good Work Bro!

I still can't do these. I'm gonna have to come up with something else that involves trying / learning / practicing ...?

I am a little disappointed in the lack of talk about Mikko. Didn’t he win the games this year? All I've been seeing is videos and text of other people that didn’t even place in the top 3...Not to take anything away from their accomplishments but shouldn’t you be chronicling Mikko a little more?

Most inspirational video I've seen on this site: Khalipa is an animal.

Also, for people feeling starved of Mikko, Men's Fitness UK are running an interview with him in our next issue - it's out in a couple of weeks. I'll try to post a PDF for any Americans who can't find a copy.

Watching Kalipa is always inspiring. Nice work Jason! Can't wait to see you next year at the games!

Keenan/m/39/73/208

I know I'm preaching to the choir, but HOTEL GYMS (INSERT EXPLETIVE) STINK!!!!

CFWU X 3: Had to sub pullups, dips for their step down versions.

Main: Had to sub dumbbell front squats for BB OHS.

Silver lining: got a chance to revisit focusing on greater than 90 degree depth, heel drive and hip thrust.

God Khalipa is a tank!! thats insane. for anyone that hasnt watched the video....do it!

m/41/5'6"/145

85
90
95
100
105 pr

"Cindy"
24 rounds - unbroken (PR)

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

As Rx'd
95
115
135
155
175

For anyone who is Paleo, would like to go Paleo or is in the middle of a Paleo challenge, I just made a cookbook that is 100% paleo with tons of recipes and pictures to help raise money for fight gone bad.

You can find a table of contents, sample recipe and advanced order form at the site I made for the project

http://sites.google.com/site/paleopantry/

Every recipe will have online access to a complete nutritional breakdown!

OH Squat: 85 (PR)

45-65-85-90(F)-85-75

I got the 90 but I wasn't getting low enough. I know with some coaching I could break 100, but it's hard to get that sometimes.

I agree with DiBart (#43) in that there is a lack of talk about Mikko (the champ!). I am not taking anything away from Khalipa´s effort and fantastic comeback, which is truly inspiring but Mikko did win.

Man! I freaking suck at these. Just finished my 5 sets and had to bail out so much I started back over. Working on form with the bar. So far today 135 is my pr for 3, which I think is ridiculous for me. I'm gonna play around some more today and work on form with the bar and maybe some weight. Rest assured I'll be looking to the Journal for Coach B's guidance on perfecting this move.

On a better note I fashioned together some homemade rings last night and have been having a blast on them. Ring pushups, ring dips, ring knees to elbows, ring pullups, i even managed to get my first muscle up(kicking and screaming) lol. Actually this week is the first time I have been able to complete both a ring muscle up and bar muscle up for the first time in a long time. Im jacked!

m/44/185

135-155-165-175-185

continues to be a very awkward movement for me with poor ROM, so didn't load up:

95 x3
95 x3
95 x5
95 x5
115 x5

Still learning my form, but no excuses!

55
65
75
85
95

First time doing an OHS workout, now I've got a good barometer for future WODs.

I followed this up with yesterday's CrossFit Endurance workout. Good times, now to go cry.

Good luck to all!

Jason your an animal! Just the motivation to get out and crush the WOD today...thanks coach!

Well, this was just what I needed.

OHS x 3
75-80-85-90PR-95PR
100 x 2!PR

Felt super strong today, didn't go higher cause I don't have bumpers... yet

65/95/105/105/105

135
145
155
155
155

95-115-135-155-155
Feels better when I can get my arms wider, but with the heavier weights its harder to get my arms wide enough from the beggining. Anyone have this problem or a remedy?

beginning not beggining

Pilates routine to warm up.

1st round: Mr Duffel (fail)
1st round again: Webster's unabridged dictionary
2nd round: Webster's unabridged dictionary
3rd round: Webster's unabridged dictionary
4th round: Webster's unabridged dictionary & Boyer's French dictionary
5th round: Webster's unabridged dictionary & Boyer's French dictionary

Khalpia is goddamned impressive. I knew what happened at the games, but man, watching that video really put it in perspective.

28/6'8"/219

In kg-60-62-64-66-68f@3

ryan - m/30/180/75"

95-105-115-125-135

gunnar - m/37/190/73"

95-95-95-95-95

m/44/165

95-105-115(f)-95-105

38/224/6'1"/m
145,155,165,175,185 failed

135X8,140X3,145X3,150X3,155X2form not tight today)
95X30(pr)
2009-08-06 - worked up to 160X2 ohs

jason you are a complete badass mofo! it is a true pleasure sir, to watch you compete.

Mr. Jason Khalipa you show an awesome performance at the games you are a GREAT athlete and a GREAT person Nelson (the Ecuadorian competitor) told me "bro he is a beast!! And a nice guy great human been!!"..my best wishes for you and your wife

Jason you are a champion...Mikko Salo just won because he is not human is a terminator hahaha!! Just kidding my respect to Mikko Salo

PROPS TO THE FRAT!!

m/29/5'11/168

70-80-86(pr)-90(2, damn near 3, next time for sure), 90(1 tired) kg

As rx'd - first OHS's for me so far, they're tough!

95
105
115
135
145

M/20/5"8"/191

95
105
115
125
135F
Finished with three sets 15reps OHS bar only left shoulder was hurting couldn't get full rom.

F/22/5'9"/165

100x3
110x3
121x3
131x3
141x2
141x2

5x3 ohs - first time on this movement,  working on form.
10x45 wu 
4x95  
3x95
5x95
105x3
115x3
10x45 cool down

First time doin OHS, did with dowel threw in some pushups to make sure I got the blood flowing...thx u for avice from all, helped me be safe

It seems the more video we see of the elite athletes, the more we get interested in how they do in the Games. It's all mutually reinforcing. Those following the main site and CFJ videos for the past year have had a chance to see Jason working on oly lifts, competing, and talking about his approach. Maybe they edited all the parts out where he acted like a putz, but my guess is he's just a really cool guy.

Mikko is new to the scene, and having him be from Finland likely makes it tougher to send Sevan to check in on him. Regardless, I hope HQ makes it happen. It would be cool to get video updates on Annie T, Sveinbjorn, Mikko, etc. to learn more about them beyond the snapshots we have from the Games. That said, I'm definitely looking forward to the Complete Games video.

Been struggling with the form on these. Still learning but it was starting to click today.

65 x3
85 x3
95 x3
105 x3
115 x3 (PR)
125 x3 (PR)
135 x3 (PR)

Did the 2 extra sets because I was still feeling great.

First time with OHS ........ This was f-ing humiliating.

85 x 3
105 x 3
115 x 3 - form was horrible and I was super wobbly
115 (f) - that is right I failed.. bailed on 3rd
95 x 5 - focus on form
95 x 5 focus on form

i really felt how tight i am in the hips while doing this exercise. In the end my performance was a bummer but I guess you have to check your ego at the door.

m/32/6'6/244

bw 165

135x3x5

95, 105, 115, 125(F), 125(F), 120, 125

Felt fairly good. Need to work on my form. Probably going to need some professional help or at least an outside perspective before they go up too much. Eventual goal is obv body weight. Only time will tell. BTP.

34/M/6'00/185

Did this today at hotel gym in Israel. (No chalk, no dropping weights, no loud noises, must wear shoes, etc)

95x3
115x3
135x3
135x3
135x1 (f@2)

Didn't go over 135 since each lift came from the bench press rack (or floor) and had to be lowered to my neck/back after each set. I was in fear of dropping the weight after the manager told me to put my shoes on.

When I asked why I had to put the shoes on, he said it was the rules. As I put them on, I asked him if he could tell me why it was a rule and he said becsue the gym has no insurance and neither did I. I asked what the shoes had to do with that and he said it was in case I dropped a weight on my foot. I showed him my nylon tennis shoe and asked him if he thought it would make a difference when 135# came crashing down on my foot and he said "maybe, maybe not. Its just a rule."

I smiled and finished my lifts, shoes on (for protection). He obviously didn't realize I was wearing a jar of gypsy tears around my neck.

45-45-45-45-45

First OHS workout. Focusing on form. Need to improve shoulder flexibility

M/34/5'10"/196.5

135x5 155x3 165x3 175(1)(F) 175x3 185x3 200x2(F)
Felt good.

95
105
115
135
135

first time doing those with weight. They are rough.

How do the guys in the picture get to looking like that? Just by doing these crossfits? I am trying to lose some weight is this the way to go?

Woefully out of shape 3 months ago - started at my box crossfitct and yesterday I did Murph, sans vest. Had to cheat and use bands for the pullups but seeing how I couldn't even hang or get one KTE when I started, I'll take it.

1:09:22....not too bad. Now I'm moving to Maryland and will have to main site it for a while. Looking forward to following along on the board and seeing how far I can go.

Oh - and I did the runs in a pair of Vibram 5 Fingers...not a creak in my knee or back..who knew...should've had these years ago..

Jason,

You inspire me.

M/42/190/5'10"

145, 145, 155, 155, 165

Had more to give but the loading and unloading was a little dicey.

65
95
115
135x1
115x1

60 lbs (on Soloflex) 5x3, focusing on form and stability

225,225,230pr,225,225

M/39/190/6'0"

95, 115, 125, 135, 145, 155, 160 (bad form reps 1 and 2, failed rep 3). Did two extra sets because I started too light.

Try starting at 125 next time!

88kg

CFWU
situps on steep decline

Only 2 rounds, time was tight

WOD

As Rxed

135
145F
135
135
135

135,155,165,175,185(pr)

65,75,85,95,105

3 sets:
split good mornings 80lbs
push jerks 75lbs

I struggle with OHS.

Got to try my new Dynamo shoes today.
Felt great in the squats.

95
115
120
125
130 fail on last rep
125 for good measure.

34/m/175

45,65,95,115,135,95,45

m/36/5'11/208

135
155
165
175
185

BWUx2
WU at 45 and 65

75
80
85
85
87pr

At 85, initially missed in getting the bar overhead, so the last 3 sets I pulled from a high bar directly to the OH position. May be cheating, but know I can squat more than I can jerk. Could have gone higher this way...

re: #87 - Aaron,

#1 Amazing genetics.
#2 Good food.
#3 Hard work.

You can't control #1 (at least not yet), but proper nutrition and crossfit will help you express the genes you have in a good way.

If you are trying to lean out, I recommend you give a low carb paleo approach a try.

BEHOLD THE BEASTS!

5x80

hotel gym only had dumbells, did 80x5

Also did 40 reps @ 110 on the ab cruncher during rest periods to keep core engaged. If only hotel gyms catered to crossfit....

Any cross-fitters in the Kirkland area?

95x3 WU
115x3
135x3
135x3
145x3
145x3

M/22/6'2/160

EPIC Fail

45
65
65f
65f
45

rx'd

105
125
135
145
145

135x3 (pr)
140x2
140x3 (pr)
145x3 (pr)
145x1 weight went forward.

Shoulders felt very stable today. Right shoulder started feeling unstable at 145. Going in today to see yet another doctor about my right shoulder/neck. Hopefully, we can finally agree on what's causing the numbness in my left arm.

M/57/160

3 x 88
3 X 110
3 X 130
3 X 150
3 X 160
3 X 171 (pr)

75
85
95
105
115(x1, PR)

I forgot to look at "How to Do OHS Safely" video this morning before heading to the gym...didn't want my shoulders to shear from my body. Will make sure to do this right next time...

First WOD in a week...for some reason, had horrible, horrible insomnia the past few days but not last night.

26/m/5'11"/177
115-135-145-155-165(PR)-175(failed on third rep)

done as rx'ed
133 x3
133x3
133x3
143x3
143x3

m/26/5'8"/140#

105
110
115
120x2(f)
120
130(f)
230(f)
125x2(f)
115

love overhead squats

great way to start the cycle/end the week

used to have a 3 RM of 102.5 and a 1RM of 115 for PRs

rushed at the end, had to get to the day job, and lost some focus

@EriCRossFit

The NY Times just ran a short piece on a new treatment for tennis elbow / tendonitis: PhysEd: A New Treatment for Tennis Elbow.

(shameless plug) see my blog www.AthleteAtAge:

http://www.athleteatage.com/2009/08/solution-for-tennis-elbow.html

or

http://well.blogs.nytimes.com/2009/08/25/phys-ed-an-easy-fix-for-tennis-elbow/

The article has an instructional video, also available on YouTube Isolated eccentrics with flexbar:

http://www.youtube.com/watch?v=bV-RjM_Y_hc&feature=player_embedded

I ordered a flexbar at Amazon. $17.17 + shipping. Given the tendonitis I've worked around for years, it seems like a bargain.

I'll report results.

If it works can we use some CrossFit community ingenuity to apply this idea of "isolated eccentrics" to other tendons/joints? My knees are killing me, even though I do try keep my shins perpendicular to the floor when I squat ;-)

I think a couple of videos and posts on the CrossFit site have touched on things close to isolated eccentrics, but I can't remember anything this specific.

If this works maybe the site should profile it in the journal or the forum.

1st ones in 9 months

20,30,40,45,and 55lbs

f/28/5'0"/108
75, 85, 95 (Old 1RM), 105, 110 (PR)
Could have gone heavier, but no bumper plates and getting the looks from the folks in the gym (Not supposed to drop the bar). Eh, if you can't take a joke...

75
85
90PR
95PR
100PR

moved my grip in (flexible shoulders lol) and really felt much sturdier. woot!

33/m/160

cfwu x2

65,75,95,95,95

24/5'10"/138

first time doing OHS with weight

as Rx'd

45
65
85
105
125 (failed on 3rd)

CG E City Crew:
Leary
95-115-135-155-155-165(2)
Keep it up!

Finally back after an entire week off....sucked big time. My hip is still pretty sore so I thought I'd take it easy....but....couldn't help myself and pushed a little harder.

155
165
175
185 (PR)
195(1)

All PRs, my previous PR was 135 so very happy with this. I moved my grip in and was a lot sturdier. Weight was easy coming up but difficult on the way down. Limiting factor was weak wrists and shoulders.

Wow!! That video makes me want to train harder than ever. Dudes a warrior

Overhead Squats
115, 135, 135, 145, 150 (fail)
Back still ROCKED from the week. It is always funny and interesting not being able to control parts of your body.

Jason Khalipa = SUPER amazing athlete + really really nice guy. It was awesome getting to talk to him and his family at the games. Mr and Mrs Khalipa were some of the most nervous and proud parents I've ever seen.

Noobie 47/6'3/210

65
85
95
105
115

First time ever doing OHS...lots of work to do on this one.

Thanks for the tips Playoff Beard. I warmed up for about 30 minutes including air squats and a bunch of bar only OHS to get the feel for it.

Lost some form at the bottom of the last two sets in terms of having the confidence to go past parallel. Need to work on flexibility in the shoulders and overall form.

I have a totally new respect for the ladies in the instructional videos doing this for reps at body weight.

Damn! I wish I could do these! Seems there's a geometrical problem with my posture. I am simply unable to squat whilst holding my arms upright. Each time I get into position, my arms come forward. If I manage to hold them upright, then I don't get down into position correctly. Ah well ... some day perhaps....
---
Did this instead:
10 x 15 Push Presses
10 x 15 (20 kg) Kettlebell Swings
9 km run.

Damn this is difficult

45x3
75x3
85x1
85x2
85x2

Balance is a huge issue. I have trouble not rocking forward onto my toes. Any suggestions on how to fix this?

88/99/110/121/132

first time ohs in a work-out, should have started heavier, will next time ;-)

155,175,185,155,175

need to do high rep overhead squats to nail the form...

then did Fran 4:26

huge effort by jason
great work

M/26/140/5'11"

140
145
150
155
160
Then
140x10

38/m/5'11/165

sn+3ohs: 83#-93-103-113-123-133fsn
cln+3ohs: 133#f3-138f2(PR)

Warmup

First OHS set since 2nd metatarsal stress fracture set in last month & the doc banned weight-bearing exercise for 6 weeks.

air squats x 10
9# x 10
20# x 10
30# x 10
40# x 3
40# x 3

I need a 45# weight next, but the bars go up in 10# increments. Will have to wait until I can lift the 50# bar off the rack and up overhead. Not sure how that's gonna work out.

No foot ache at the end--progress!

Khalipa...a warrior is never defeated...awesome display of heart, athleticism, and the passion that puts you on a pedastol in the crossfit community!

Catchin up - Thruster-HPC-SDLHP - 9 1/3 Rounds.

115,135,145,155,165

I've been doing crossfit for 2 years and there is there is something that continues to bug me. I drank the kool aid and the alleged position that crossfitters do not train outside the crossfit protocol for hypertrophy or definition.

I simply don't believe it anymore.

Warmed up with a 500m row: 1:40.2 (PR by 2s)

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

45x5,65x5
75x3,85x3,95x3,105x1f,105f

Did some burpees for cash out.

As rx'ed.
135
135
135
140
145

42/m/155
135 WU, 155, 165, 175, 185, 195

half squats only

95
115
135(PR)
145(PR)
155(PR)

38M/5'10"/166#

W/U: OHS - w/staff 1x20, 25# 1x15, 35# 1x10, 45# 1x5.

As Rx: 115-125-135-145-145#

C/D: handstand hold - 1 min., 45 sec., 30 sec.

No PR. Only had 30 min. to spend so this was rushed.

5x45 warmup
65-75-80
Stopped at 80 as I can't snatch 80 pounds, tried twice, ended up bringing in my grip and clean/press it to get it up then moved my hands out to squat but REALLY felt unsafe moving my hands out and almost lost the bar in the globo's squat cage. Ended by doing lots of snatch practices. 80# was easy for me, can do 3x100 probably if I could snatch it. Anyone else have this problem? OHSing way more than you can get overhead with a wide grip?
f/26/5'5"/177

never gotten the ohs before.
45
65
75
85 form started to suck
95 form really sucked

48 / 178

100-110-100-100-100

Since I can't drop weights at the gym at work, I had to lower the weights to my shoulders. This caused some pain in my right shoulder. Decided to keep weights lower than I have done.

135-145-145-155x-155-lbs.

m/35/154

OHS 5x3
115
135
155
165
170pr

all weights kgs
40 50
55, 60, 62.5, 65, 67.5

Pretty sure I could've nailed 70 kg but I'm coming back from a rest week and a tweaked shoulder. Rather take it slow and feel good than push to hard and have my shoulder hurting again.

M/41/185

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

155
155
165
165
165

m/43/5'5"/170

This one humbled me. I can normally hold my own on the WOD, but had real trouble with this one.
Was only able to max out at 70lbs. Did 5 sets of 3 with relatively good form. Any suggestions for improving on this one, besides the obvious. (practice). By the way, loved Tuesday's WOD

Overhead squat 3,3,3,3,3
111, 121, 131, 136, 141

140 1 rep max pr then
115-120-120-120-125 all prs

CFE
3x 20
6 run
6 row
3 run

screwed up and did 5x5
135
155
175
185
185

M/25/70"/215

Just getting reaquainted with Crossfit after 3 months hiatus due to deployment. Warmed up with some pull ups and DLs.

45 x 5
65 x 5
85 x 5
105 x 5

First time doing OHS

65-85-105(F lost form)-95-95

500m Row
45x5, 95x5

WOD
135-145-155-165-175

Wanted to go heavier, but not get kicked out of the base gym. I miss being able to rep my body weight.

Get some, Go again!

39m/6/185

155.160.165.170.175pr

40 kg.

95-105-115-125-125

m/23/175

135,145,150,155F,155,160F (2reps)

Has anyone read the article posted yesterday about Wholefoods' alternative to Obamacare? I found it right on the money and was wondering what everyone else thinks.

oh crossfit, how you make me feel like a little girl on a daily basis.

95, 115, 135(for 2 and a back squat) 125, 125

125s had much better form than the 135

no idea these would be that tough.

24,6'2" 205

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

55
65
75
85
95

poor shoulders. . .

135
135
135 (failed on the 3rd rep)
115
115

then cleaned 175, squatted 315 and pressed 145.

****************************************************

m/18/5'9"/138

85
95
95
105
115

First time doing these outside a WOD. Started eating paleo about two weeks ago and feel a major improvement in every workout

First time with overhead squats; never been injury free when they have come up

75-80(2x-third was shallow)-80-85-90-95
Third rep at 95 was questionable, but was told the first two were solid
Really happy with 95 for multiples

Kelly post 142- if you have a rack you can place the bar on your back and set your hands in the wide grip for your squat. Step out of the rack and do a rack jerk from your back. Much much easier than snatching!

F/137/5'5"/23

m/23/5'6/155

155,165,170,175(f),175

As Rx 175 185 195 205 215

45-55-55-65-75
then regular squats

worked on OH and back squat form

65
75
95
105
105

Did deadlifts instead since I will not be able to work out tomorrow, and I'm trying to do deadlifts every week.

225-275-315-335(tie PR)-345(f)

I'm still fearful of the heavy deadlifts due to injuries in the past. Gotta let myself gain confidence with patience. Also gotta trust my strength and technique.

155-165-175-185-195(PR)-205x2(F)

3x95, 3x135, 3x155, 3x175, 2x175

115
115
115
135
135

Still feeling a "tweak" in my lower back from my clean & jerk mishap.

M/22/5'10"/174
OHS have become my favorite exercise, they just utilize everything wow I am going to be hurting tomorrow.

135
135
135
135
155

M/24/6'0"/200LBS

135lbs x 3
155lbs x 3
175lbs x 3
185lbs x 3
195lbs x 3 (PR)

It took me a while to get the balance right and I think that balancing the bar is key for getting the weight up.

Also, I finally work out at a gym with bumper plates so I can drop them and not worry about failure like I did at my last gym

I was a wrestler in college and I think that OHS is one of the best lifts there is for that sport.

95, 115, 125, 135, 145(PR), 155(f, but was so close)
last time: PR @ 135

m/46/177
185x3
190x3
195x3
195x3
195x3
My right trap is all in a knot.

First time overhead squatting, need to work on form and wider legs, should try more weight next time

75
80
85
90
95

Also ran a mile on treadmill in 6:22 (9.5 mph)

F/16/5'8"/135
45-55-65-65-65
Big day for Shelby, she got her first kipping pull-up today! She started the summer using 60# assist and today got it for real. That was her goal from when school was over, to get it before the end of summer, and she got it just in time. School starts again next week.

M/16/5'11"/170
95-105-115-125-135 (PR)
Doug got his 135 goal easily.

M/50/5'11"/172
85-95-105-110-115 (PR)
Last time we did 3's, in January, my best was 80. Flexibility must be getting better, as I went up 43%.

135x3
155x3pr
155x3
155x3
155x3

185x1 pr

Is doing a muscle up possible in the correct form using a pull up bar? I do not have access to rings and I cannot even do one muscle up on a bar. Either way I am asking if it really makes a difference whether u do it on the bar versus the rings?

#159 Jim,

Click the link for comments from the day the article was posted.

135
145
155
165f
165

105 was the 3 rep max

85, 85, 95, 95, 105 (only 2 reps)
PR on overhead squat.

m/5'8"/165/33y.o.

75, 75, 95, 115, 135 . . .after swimming 100 meters then did the crossfitendurance workout at 12 mph(5 min/miles). ...sore as crap already and its only been 5 hours since i completed.

Hey guys, I hear all this talk about the Paleo diet and I can't find any info on it. I checked the journal without luck. Please help with where I can find out about it. Thanks. Get Some!

Never know what to expect with these.
Something has to be wrong with my lower back... it's hurt in one way or another for a few weeks now. But when I get in game mode for the WOD, it rarely hurts enough to impede performance. I'll work on stretching a bit more, and if no improvement next week, I'll see a doc.

85
95
115
135
145
155 (f)

Only got one at 155, on the way back up it felt like my entire column (core) was wobbling and I just started laughing that my whole body failed.

PR at 145

115
135
145
155
155(F)

age 19 bw 170
145/155/165/175/180(f) couldn't get it out of rack

m/29/5'8/160

135-145-155-165-175

m/26/183/5'11''

first time trying to go anywhere near heavy with the ohs, this was rough

135x3, very shaky, unstable, lost it at top of last one and dropped weight on my thigh, no bumpers, so i lowered weight
95x2, lost balance
95x3
95x3
93x3
95x3

Dear CrossFit Coaches,

I have a very hard time attempting OHS's because I'm just not flexible enough to hold the bar extended over my head and squat at the same time. Basically, I can't do that motion. What's my problem and what do I need to do to overcome it?

Thanks a lot!

Per playoff beard's recs, took it light as the first time for OHS, and focused on form vs. max weight

65
75
75
75
75

cfwu x3 w/5min of cardio btwn sets

as rx'd

95
115
125
135
145(f)

m/38/76/200

95-105-115-125-115

All from HPS, which makes 125# a PR for that move

Hell yeah, Jason!

25/m/5'11"/208ish

195-205-215-225-245(pr)

45/50/55/60/65

how wide should your hands be on the bar?

M/49/153/1-1-06

Touchy shoulder day. Did FRONT squats instead, 3x5

CFWU x 3 (-dips)

Front Squats
45 x 10
95 x 10
135 x 5

155 x 5
175 x 5
185 x 5 PR

Back Squat 1 x 20 140# PR

"Karen" 12# ball

7:03 PR at this weight

M/52/5'11"/200
Warm Up

OHS 5x3
65,75,85,95,95
Jigglin' like a noodle at the end...you know those are good for you...ain't no cheatin' OHS (and living to tell the tale)

DB Bench, 5x5 / 160 (80 per)

First time with this movement, but I expected more.
Strong legs and back didnt make up for weak triceps and shoulders.

45x3
85x3
105x2, fail, 1
95x1, fail, 2
95x3

New to this whole cross fit phenomenon, never done these before and it took some getting used to. Found wide legs and arms closer than i'd normally use for push press was the key.

Done in Kg (UK!) so have tried to convert the weights to Lbs

110 (50kg)
132 (60kg)
154 (70kg)
176 (80kg)
176 (80kg)

115
125
125
125
135

95-105-105-105-105
first time OHS - really just worked on form - my lower back feels like it got all the weight - is that normal?

WOD - 95/ 115/ 125/ 135(fail on 3rd rep)/ 135(PR)

CFWUx3

75x3
85x3
95x3PR
105x3PR
115x3PR

These felt GREAT today...the right shoulder didn't like getting them from rack to over head though!

Took on a WOD posted by CrossFit New England (they are doing a throw down tomorrow)

4 rounds for time:

10 hang power snatches 75#/45#
10 box jumps 24"/20"
10 KB swings 2 pood/1.5 pood
10 pull ups

used 45#, 20", 1.5 pood

TIME: 9:32 You always know WODS are going to be tough...this got brutal-forearms like Popeye by the end!

#182~ I have done both. I believe that ring MU's are harder than bar muscle ups. I do bar muscle ups b/c they are less wear and tear on my shoulders that are already tender (bone spurs in right one). Whether I do them in the rings or on the bar I still have to give myself a little kip before nailing them...can't do from a complete dead hang. Bar muscle ups are more natural for me having been a gymnast.

M/20/6'4"/197lb

Last set was 120lb

Warm up;
45x10
95x10
135x5

155x3
155x3
155x3
155x3
155x3

M/35/183

After taking my first cycle off, nice one to get back in with...

3 x 96#
3 x 92# for remaining 4 sets.

m/19/5'10"/167

135x3
155x3
160x3
165x3
175x2
175x2

I was SO CLOSE to 3 reps on each of the last two sets. Oh well, next time.

cfwu x 3 (+ 3x30 pushups)

very limited by my shoulder inflexibility, but I feel like my form is improving.

room for improvement:
45x3
65x3
85x3
85x3
95x3

15 lbs
45 lbs
45 lbs
45 lbs
45 lbs

1st time doing this WOD, still working on technique!

95-95-95-105-115 (new PR)

Could definitely go higher, but it always takes me some time to get my form right. Looking forward to the next time we get to do these.

135,135,145,155,165

M/63/195-Overhead Squat 3-3-3-3-3 reps
95-95-105-105-110-110 PR!

85-85x-85x-85-90

24/m/195

40k x 5
60kx 3
90k x 3
100k x 3
105k x3

91k x5 x 3

Overhead Squats
205
205
225
225
245

Finished with some Turkish Get Ups:
100x3 (each side)
110x3
120x3

For those not using bumper plates, I found a useful trick to safely do OHS in a squat rack: I find that when I miss this lift it is usually in the bottom position, so I put the guard bars just below the lowest point the bar will travel during the exercise. This way if I fail with a weight, it will only drop a couple of inches. I then place the pins and bar at the top of the rack. When I get under the bar, I keep my arms straight in the overhead position and use my legs to stand up and unrack the weight.

First week of CrossFit and loving it!

M/23/72"/175

95 115 135 155 175

PR by 30

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

135x3x5

didn't have bumper plates, definitely could've done more.

5k run - 4 mins slower than last time...wtf.

105/110/115(f)/110/110

did one rep at 115, a PR snatch and OH squat.

D
@ home

109
109
114
119
124
129F

30yo, 5'11", 173lbs

135
145
155
165
175

95
105
115
115
115

135
155
175
185(failed to get it overhead)
155(5)
155(5)

I'm pretty sure that I could overhead squat the 185 for three reps. In fact I think I could go even higher than that, 175 was fairly easy. But I have a hard time getting the weight over head. If I do a push jerk to get it there, then moving my hands into position is hard. Any suggestions? Should I just do higher rep ranges on days like today? Should I work more on my jerks with a wider grip to make the transition into an overhead squat grip easier? Thanks

40kgs (1+f),40kgs,40 kgs (1+*),75 lbs,85lbs (2+f)
*=Bail after shoulder says "I'll give you one warning, don't do that again!"

I just got back from one cycle of working out at Crossfit Ft Walton Beach due to business travel. It was great to work out with an affiliate for a change. Jordan, Jesse and the gang are first class in both trainer skills and making a guy feel welcome. Thanks guys!

JP

115-135-145-155-165

then I did 1 max rep of 175-185 (PR)

WOD
90x3 (40kg)
90x2
80x3 (37,5kg)
80x3
80x3

Not my best exercise...

As rx'd...Crusader warmup

First time doing these...and my form was horrible!

95x3
95x3
95x3
95x3
115x3

First successful overhead squats since April 4 2009 (middle of 4th round of Nancy right shoulder hyperextended). Last time I tried OHS was just the bar about 3-4 weeks ago and I wasn't able to maintain upright position enough to keep my shoulders from extending back while even getting to parallel. Since, I've been able to increase my hip flexibility enough to maintain the proper upright position so shoulder injury does not occur, and can only attribute this to the use of a foam roller over the last two weeks. I am ecstatic to not only be doing this movement again but to be doing it properly.

85lb
105lb
115lb
125lb
135lb

Didn't want to overdo it on my first day back at this movement :)

CFWUx3x15

as rxd

135x3 max - new PR

went 95/105/115/125/135

95 x 3
100 x 3 (pr)
105 x 2 (f)
105 x 3 (pr)
105 x 3
110 x 2 (f) so close...

Love the OHS! Form is getting better with full depth on bottom.

85x3
95x3
105x3
120x3
130x3 --PR

cfwu x 1

overhead squat x 3:
110lb x 3
120lb x 3
130lb x 3
135lb x 3
145lb x 1, fail
145lb x 2, fail

135lb x 3 08/28/2009
135lb x 3 06/02/2009
105lb x 3 01/15/2009

#190 Mike M - here's a start on info about Paleo eating... basically no grains & legumes, no dairy, no sugars, everything fresh, not processed. Fits with CrossFit's prescription of "base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. "

CrossFit and Nutrition: http://www.crossfit.com/cf-info/start-diet.html

Paleo specifics:
http://www.paleodiet.com/
http://www.thepaleodiet.com/faqs/

Feel free to visit & join the 30 days of Paleo challenge which started out with the FRAT (http://crossfiteclipse.typepad.com/the-frat-paleo-challenge/), and check out the blog that inspired the FRAT (http://www.byersgetsdiesel.com/)

1ST TIME OHS

CFWU x 3 (BOTH)
FATT BOY 31/66"/215/m
AS RX'D
45
55
65
95
115

BAD JUJU 28/63"/153/F
WORKED FORM OHS
SUB DEAD LIFT
45
55
95
105

M/25/195/6'1"
135-155-155-165(1)f-165 PR
30 more 'til BW

m/22/150/5'7

115-125-125-125-125

killin me.

S/f

3x53
3x58
3x63
3x68
3x73 (fail)
3x70.5
f/40/5'11/165

m/29/6'/168

first time ohs with heavy weight

90x3
110x3 (sketch ROM, weight a bit to far forward)
110x3 (felt good this time)
120x3 (pretty good on all 3)
135x1 (fail, weight to far forward had to bail)
130x3 (1st rep not quite deep enough, 2nd rep slight bend in left arm, 3rd rep solid)

looking forward to seeing my progress on this lift

m/24yrs/225lbs

1st attempt: 95lbs good!
2nd attempt: 135lbs good!
3rd attempt: 185lbs FAIL!!!! got a little over-zealous here...
4th attempt: 155lbs good!
5th attempt: 165lbs good!...but barely.

It's official...I can't "hang" on the OH Squats...My stability overhead is horrible. My legs didn't even get a chance to feel the weight. I am definitely looking forward to blowing this WOD away next time.

CFWU

As prescribed:

135-145-155-165-165

M/33/70/210

M/42/6'/270
135
145
155
160
162 * PR by 7 lbs. still pitiful though.

45
55
60
65
70 x 1 (F)
65

m/20/5'8/185

did back squats instead
135,185,205,225,245,255

me-
95-95-105-110-115

wife-
25-35-35-35-35-35

kids- same as wife

M/23/6'/170

75, 85, 95, 105(PR), 115(F)

I don't like overhead squats. I always feel like I have more but I'm being limited by bad form. Guess I need to practice these more too.

This is in response to comment #190
Check this web sight
http://www.crossfitss.com/CrossFit_Southside/HOME/HOME.html

CFWU+pushups x3

45
65
85
95
105

very tough movement

and one more thing...

365 days ago, i was repping 315 3x10, today - 225 2x5.

i'm more fit now, but boy crossfit has made me weak!

As Rx'd

95x3, 105x3, 110x3, 115 (f), 115x3, 120 (x2), 120x3.

Raise your hand if its way easier to power snatch it up there than it is to do the dang squats.

CF Day 4

Was looking forward to this, but never has anything ever been so damn sore as my traps are today. That's what I get for being a noob.

As Rx'd:

95#
100
105
110
115 x 2 (f)

95 x 3

This one was all mental; don't know why I broke down on the last set. It's hard for me to push real hard on these since my globo-gym doesn't have platforms or proper bumper plates, so I can't exactly drop the bar...lame--and dangerous.

Thanks Cynthia J. I will check those sites.

F/38/140/5'2"

OH squat x 3
63
83
93
103
108 :)
Shoulders burnt out from HSPU'S
Day 12 on the Paleo diet! Down 2+ 1/2 lbs, looking forward to week three.

oh squat x 3 (5 sets)
63lbs all sets
attempted 135 on 3 set, got 3/4 way down lost stability. First time on oh squat, liked exercise, suprised on how little amount of weight I could balance to do full rep.
m/46/197/5'9"

135-155-155-165-175

m/27/5'10"/195

135
135
135
135
135

First week following crossfit...luvin it!

M/41/5'11"/185

105
115
125
135
140

CFWU X 3

135, 135, 145, 155, 165

24/m/175

115 x3
135 x3
145 x3
145 x3
150 x3

34/F/5'10"/160

Not sure if I was going to do this one today. OHS and snatches are the worst movements for my shoulder, but it felt OK today, so I went ahead and gave it a shot.

110
120
130
135 PR
140 PR

Might have been able to get more, but didn’t want to push my luck…maybe next time I will be fully functional and able to get bodyweight :)

I did a different OHS workout today.

Complete in as few sets as possible:
95 pound Overhead squat, 75 reps

I did 95# in 3 sets. 27, 27, 21

Wrists were definitely the limiting factor.

No OHS for me...shoulders just can not handle them.

Continuing training for the Raw World PL meet in October:

Beltless back squats (done barefoot because I can't find my Oly shoes):

225x3
230x3
235x3
235x3
225x3

3450 total pounds

Bench press (first rep of each round paused on chest):

155x3
165x3
165x3
165x2 (too fatigued to attempt third rep)
155x5

2250 total pounds

85
95
105 failed (lost my balance)
115
135 failed

95
105
115
125pr
135x2(f)

finally got the form. ohs is all about form...

95
105
115
125
135
145
150

Anybody CFing in Fairbanks AK?
Or am I the only one.

max 135 x2, dumped on 3

26/m/5'7/155
First day in my new home gym woohoo!

OHS 5x3
95x3
95x3
105x3
135x3
155 Fail
135x3

I will get the 155 next time. I don't have a squat rack yet, so I had to clean the weight and press it overhead each time. If I could have cleaned the 155 I'm pretty confident I would have completed the 3 reps. Enjoyed this one.

OHS' suck! Only 2nd time with those since I started CF in May. Stopped at only 115 as ROM started going to crap, along with other excuses.

I can back squat 275, deadlift 300+, push press 205, but only OHS at 115? Yikes.

Still have lots to learn and lots of technique to improve.

Mike/VaBeach
39/6'2"/230

CFWU x 3

WOD as rx'd
w/u with 45#bar
95 x3
135 x3
140 x 3
145 x 3
150 x 3 (pr)

95,125,135,145,155,160,

need to start including ohs in warmups again.

Decided to do little bench press in between ohs was another mistake. Shoulders are fried.

85-90-90-90-95x4-100x2(just a tad above parallel)

65-75-80-85-100

25/m/200

What an absolutely inspiring video, true definition of mental toughness.

Great Work Jason!

135x5
185x3
225x3
235x3
245x3
250x3

plus some atlas shoulders at 175lbs

M/58/6-2/208

65x3, 70x3, 75x3, 75x3, 80x1

48 yr/6'2"/195
Just did front squats as I hurt my shoulder last time we did snatch.
95 X 10
95 X 10
135 X 8
135 X 8
185 X 5 (form started to suffer)
165 X 8
went really low and concentrated on good form

95
115
115
135
145 (fail)
145 (PR!)

These never fail to surprise me at how hard they are. Even 115 was tough - did it twice to make sure I was ready to tackle the rest. First attempt at 145, I didn't even get 1 clean rep. I did the 1st rep, but I wasn't low enough in the squat, and then I had to bail on #2. Technically, that was my last set, but I wanted to give it another go. Stayed patient, and focused on active shoulder and breathing. Or rather, deep breath and hold.

Then did some form work – 95x10. Not easy on the last few reps, but they all felt comfortable. Anyone else notice sore wrists/hands from OHS? I haven't noticed it before, but it was quite painful this time. Finished off with some light weight cleans working on the hook grip.

CrossFit newbie here.
Have had 4 workouts at P3 CrossFit here in Houston, finishing dead last each day, even on a mod a week ago. (However, I had a PB on Thursday: I didn't triple anyone's time!)

I don't know what you call on on-site gym at your apartment complex... a Crapo-Gym? Anyway, they had a bar bell and enough weights for a feeb like me to have plenty. So here's my first mainsite WOD...

With the bar weight (45#) included:
45#, 95#, 115# (re-racking failure), 95#, 105#

f/30/140/5'8"

45-45-50-50-45-45lbs

shoulders still very sore from last few workouts so could not move up on weight much. Decided to do extra set.

#196 Talon, I'm not one of the CF superstars, but here's my little contribution about what might help with your OHS difficulties:

1. Warm up and loosen up your shoulders with shoulder dislocates w/a broomstick or PVC every day (here's a YouTube video, but he does them really fast). Also big Figure 8s with the stick help (don't have a video of that one)
2. Check your grip on the bar- should be more of a snatch grip (wide) than a clean grip
3. Make sure you have "active shoulders" - shrugging up towards your ears
4. Sometimes helps to "pull the bar apart" with your hands
5. Work on your hamstring flexibility
6. Make sure you breathe properly - big breath at the top, hold all the way down and up to stabilize your midsection.

Hope that helps!

31/m/196

115
135
135
145
155

OHS 5x5: 135,145,155,135,135
Bench 3x5: 235,250,265
DL 1x5: 295

Felt alright today, but I couldn't go as big as I wanted to. Here at Camp Leatherneck, the gym floor is wooden and not that high in quality. I didn't want to be "the guy" that got the gym closed for 2 days for repairs where 165# went through the floor.

85
105
115
125
145

34yom / 205lbs

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

45
65
85F
75
75

This was my first time doing overhead squats, so I started light. I thought I would get a higher max, but this is a very difficult lift. Had plenty left in my legs, but my overhead balance is what kept me from going heavier.

as Rx'd

75
85
95
105
115

20/m/5'11"/163

65-65-70-75-80-85-90-95x1, failed one, stopped.

Last time I stopped at 75. PR!

Thanks to good coaching, I've made improvements!

27/m/190

95x3
115x3
135x3
135x3
145x3

M/40/5'8"/182

135,155,165,175,185(PR)

Nice after all the F'N AMRAP!

5x3 OS
115
125
125
130
140
not bad, form was good, except about 80% of full. Next time will be full and a PR.

3x5 over head squats

135x3
145x3
155x3
165x
170x3
175 (F)

as rx'd
45x10
95x3
135x3
155x3
165x3
185x3
195x1 then failed

M/23/185/5'10

115
120
125
130
135

Haven't done this one in awhile, but I'm certain its a PR, as the last time I remember failing after doing 135 once.

135 - 145 - 155 - 165 - 175 - 185

Old PR 155

Felt really strong today... might pay for it tomorrow with the snatches :)

44/6'1"/185

185 195 205pr 210x2 205x2 185

happy with the pr. should have had 210 though. just lost the balance forward. did an extra set just to finish 3 consecutive.

cfwu
65-75-95-115(f)-115

did front squat by accident...

135-145-155-165-175 (F #2)

45
55
65
70
75

Had a lot of trouble just doing the motion last time with 40lb, so I'm happy to just be able to do it now.

31yo M 180lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Handstand push ups against wall to 7” stack x 10.
Overhead squat 45lbs x 5-5 95lbs x 5 105lbs x 3 115lbs x 2.

Overhead squat
135lbs x 3-3-3-3
140lbs x 3
3 minutes rest per set
Compared to 090114: same
Handstand push ups against wall to 7” stack x 10.
Foam roll after

Jason, you continue to be in inspiration to me, even from 2500 miles away!! See you in 2010!

115-125-135-140-140

115x3,135x3,145x3(pr),155x3(pr),165x1(1 rep pr)
Been doing overhead squats in warmup with 45lb bar for 10...definitly felt easier today.

95, 105, 115, 135, 135.

My squat form has improved greatly since I started my squat therapy 1 month ago. Almost to the point where I can start lifting real weight!!!

85, 95, 105, 115, 125, 130 (0,F)

F/21/5'8"/140

65, 75, 95, 105, 110

m/48/179

Overhead Squat, 3 reps, PVC/45/45/97/117(1 rep)/117(PR)/122(2 rep)

Really need to focus on these - have been working at this lift for about 7 months now and would like to start adding on some weight.

did 5-5-5-5-5 by accident
75
85
95
105
115
125(PR)

M/33/5'9"/162

WU 3X3 minute rounds rope jumping

OHS
45
65
75
95
105

I think I underestimated myself on this one. I felt like I could have done more. Oh well, live to fight another day!

as rx'd
155/165/175/185/195

I had a food eating extravaganza at the company BBQ! If you would of entered me in a food eating competition... I probably would of won. :)

I need to learn how to warm up better...

I started out doing snatch/OHS at 115, 95

but then I got bored of it and moved on to rack because I wanted to practice lifting up the weight off my shoulders which I've never done before.

I tried going to 135 but couldn't lift it up because I wasn't warmed up good so I brought the weight down...

125
130
135!

I could of done more but then I called it a day.

After that, I just goofed around and did some 135 full cleans and pull-ups and I got a new PR on HSPU... 6 reps! I tried practicing staying in a hand-stand without a wall... I need to practice that more often. All-N-All a good day...

Tomorrow I'm using a free 50 min session at 24 hour fitness for being there 1 year! This should be interesting... (***Yawn***)

"PROPS TO THA FRAT!!!"

Franiel

as rx'ed

85,85,85,95(PR),105(PR)

my OHS suck, anyway as RX'D

95
105
115
125(PR)
135(2)then fail on 3

Good Luck All

obviously not one of my stronger lifts, but I really like OHS anyway!

35-45-55-65-65(2)

135-155-175-185(f)-180

21/m/155/5'8

65/89/99/109f/109f after 24-hour fast.
Almost had 109, but failed on the third rep both times. So close.

Ryan - M/25/155#/5'7"

BWU
45# x 10, 95# x 5

135#
145#
155#
165# (PR)
185# (F)

Dropped the weight on that last one and tweaked my back very slightly. May have to take the rest of the cycle off. We'll see...

Amanda - F/23/95#/5'3"

BWU

22#
27#
27#
27#
27# (PR)

First time doing OHS.

MGySgt. USMC M/47/6'2"/205

45 x 3
95 x 3
105 x 3
115 x 3
125 x 3
135 x 2 #3(F)

OooRahh CrossFit

175
185
205
215f
185
Next time warm up shoulders/push press more ( LIMFAC today)

65 75 85 95 105

m did: 22 32 42 42 42

75# stiff back

Aaron 25/195/5'10"
First time with this max, i though i'd stick to one rep, I think my knees still fell in some.

got to 155

155

m/30/73/181
105-105-105-110-115

85
95
105
115
125

95
105
115
125
135

105,115,125,135,145=

625 total
previous 575

M/33/5'9/210

85x3
95x3
95x3
105x3
115x3

Getting a little more stable.

67
77
87
87
97

95
95
95
100
105

Got solid depth on the squat, and holding the bar up is starting to feel a lot more stable

45, 55, 65, 75, 76

115, 125, 125, 135, 135, 120, 120

95-95-95-95-95

As rx'd

135, 155, 175, 185, 195

M/32/172
125-145-155-170-185 (PR by 40lb)

23/M/160.5

CFWUx3

115
115
125
125 (fail on 3)
125f
115

I was way too aggressive on these, and my form, and thus competence, suffered. If I had checked what I did previously and known I'd done 135 I would have behaved differently :-) I think overhead squats are interesting, and want more of them so I can figure them out!

First OHS!!
Spent a lot of time with a dowel on form, then hit WOD.

45
65
85
75
75

Really started to get the hang of it by the end.

95
105
115
125
135 got 2 then lost it b/c of R shoulder

Still not feeling completely comfortable with these.

45-55-65-75-80

Heavy OHS are what I think tore my shoulder up months ago; held back to work on form and get some blood flowing in the shoulder.

3 mile run
22:57
then
5 X 3 of 135# thrusters
then
50 Sits

29/M/175

95,95,95,105,105

85
95 (2)
95
105
115 (PR)

Worked more on form than highest weight possible. Still, PR by 20#!

first OHS, spent a majority of the time with bar working on form

45x15
45x15
45x10
45x10
65x5
85x3
95x3
115x3
135x1

65x3
85x3
105x3
115x3
125x2 (PR)

I wobbled off balance the first time on the last set, thank goodness I asked a staffer for a spot or I may have been in a bad situation.

Terrible form. First time I've done overhead squats. Did three sets with just the bar, then switched to 95 pounds and did 3 sets of 5 front squats.

I have a surgically-repaired right knee. I don't quite have the range of motion or stability yet to do overhead squats.

135# - max reps (between 5 and 7 per round)

65
85
105(2X)
95
95

30/m/71"/184#/Camp Taji, Iraq

CFWUx3
115, 125, 135 fail, 135 fail, 125

M/47/200

I find OHS to be the toughest lift. My numbers always disappoint compared to other WODs. So I finished this one by squatting my body weight, one set, same number of reps as my age.

115
135
155(f)
145
155

3x125
3x135
3x145
3x155
3x165

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

30kg, 32.5kg, 35kg, 36kg(pr), 37.5kg(pr)

Found it hard to pp with hands wide on the bar from behind my head, as the bar got heavier. Luckly ended up with a human rack, my husband and Tommy held both the ends of the bar up high and I took the bar with my hands raised and did my Overhead squat from there.

Husband did wod as well at the same weight. He had also done a 17min 25sec hilly 5k before.

Good Fun

3x115
3x115
3x115
1x125, then dropped it- no bumpers=loud crash
3x115

M/23/161

60-80-100-100-100

Overhead Squat:

Using 35 lb bar:
96 x 3
125 x 3
136 x 3
145 x 0 x 2

Using 45 lb bar:
146 x 0
146 x 3
151.5 x 2.5
151.5 x 0

45 lb bar has thicker handle and doesn't slip on the hands.

M/37/150

at home,
75
95
135
145
155

overhead squat 3-3-3-3-3 reps

95lbs x 3
135lbs x 3
155lbs x 3
175lbs x 3
185lbs x 3

m/15/5'6"/110
today was more a skill/form day due to my poor form
i think i've mastered the form though
45x3
45x3
45x3
50x3
50x3

m/36/230lbs/5'9"

95x3/135x3/145x3/150x3/155x1

OHS 3-3-3-3-3

F/45y/62"/136# JULIA
45, 50 PR, 55, 60, 65

M/40y/68"/157# GEORGE
85, 95 PR, 105, 110 F, 105

M/ 35/ 129 lbs/ 5'-6"
115 x 5, 125 x 3, 135 x 3 , 145 x 3 , 145 x 3
Not as high as I'd wanted, but I wanted to do very good form and NOT get injured, so I'll keep on working on my form and my intensity.. I've done 155 a couple times before, so I think I'll just have to ramp back up to that.
I did the Annie WOD (about 6:30)about 15 minutes after the overhead squatting and that fried me.
I was thinking of just doing a few double unders and I got the idea to see how it'd feel to try Annie, so I just did it.

95x5/125x3/125x3/125x2/95x5

warm up run and then pullups, knees to elbows, muscle up to skin the cat to L-pullup x 5. ended w situps...

135
175
185 pr
205 pr
205

50s

CFWUx3
5x45
95-105-115-125-125
10x95

Matt: 5x5 with 45

m/41/245/6'

95x3
115x3
115x3
135x3
135x3
135x3
135x3

M/25/5'9"/187

CFWU X 3

OHS 3-3-3-3-3

115x3
135x3
145x2 F
145x3
150X3

I will go heavier next time, didnt want to bail out at my base gym because they would flip out. Screw that next time, youre going to have to drop some wts if you wanna PR.

DO WORK!!!

Wrists feeling a bit weak. Trained at home so unable to drop weights.

60kg, 67.5kg, 72.5kg, 75kg, 77.5kg (Failed 3rd)

Completed August 29, 2009

37/m/185/6'
CFWUx3
A few light rounds to figure out where I fell weight wise:
105
105
115
115
115

27/f/145/5'01"
CFWx3
A few light rounds to see where she fell weight wise:
95
95
95
95
95

Then we just threw in some curls for looks.

37/m/185/6'
CFWUx3
A few rounds to dial in the weight:
105
105
115
115
115

27/f/145/5'01'
CFWUx3
A few rounds to dial in the weight
95
95
95
95
95

Then threw in some curls for looks!

95 x3
95 x3
105 x3
105 x3
105 x3
115 x3
115 x3

Really struggle with OHS but am working super hard at getting better at them. My shoulder's are very lax and subluxate fairly easily and I've found that these movements are amazing for rehab..just gotta get 3 times stronger in the movement and i'll be on my way to being content :)

in kg: 35, 37.5, 40, 42.5 (failed 3rd), 42.5 (failed 3rd again).

Thanks all! Good work

25 year old male
223lbs bodyweight
155/165/175/185/205
PR by 15#
I feel like I should be stronger than I am. I guess I'll just have to keep at it.

m/30/5'10/205

As rx'd:
95/105/115/120/130(pr)

M/20/198/6'1"

111, 140, 140, 140, 111..not great form..need to work on lower back strength and flex..

never done OHS before, only day five of crossfit

95-105-115-125-135, definitely could have done more if my form didn't stink

m/35/195/6'1"

95-105-115-125-135
go for 155 next time

easy wu and stretching, then wod with PVC to work on depth.

Black Cat...Just bail bro. The services folks will only be mad for a littlebit. I bailed out of a 205 snatch today and the SrA doing his rounds just looked at me and walked off.
Gotta love the apathy of a one year tour to Osan!!

120, 140, 150, 160, 170(f)

Honestly not a great effort today.

CFWU

75, 95, 95, 95, 95.

My shoulder felt like it was going to pop out.

95/105/115120/125

OHS 5x3
155, 175, 185, 185, 190 PR by 10
Followed that with some 5x5 back squat
225, 250, 270, 285 PR by 5, 245

Smoked!

100
120
130
140
145

65-75-85-95-105
Working on shoulder flexibility. Core feels good, legs feel good, just can't get the weight back over center of mass very well.

m 29/5'9"/155

115-125-135-140-145(pr)

Nursing a shoulder injury and still trying to work on OHS form, balance, & coordination. My balance was really off when I tried 115#.

WOD: 75x5-85x5-95x5-105x5-115f-95x12

CFWU + 1/2 mile run

BS-
10x- 30,30,40,40
5x- 45,45,50,50
3x- 65,65

Did OHS 5-5-5-5-5

75-77.5-80-85-95 (all PR I think.)

F/43/5'5/130

I am still trying to baseline my max so i started light...
45-50-55-60-60 Failed at 65 - couldnt get the bar over my head. Hate being so weak.

F/43/5'5/130
I am still trying to baseline my max so i started light. 45-50-55-60-60 Failed at 65 - couldnt get the bar over my head. Hate being so weak.

as rx

95, 95, 115, 120, 120

27m/225/6'4

115-125-135-135-135

165
175
185
190
195

not too good with these but after a solid snatching session yesterday they seem easier...

ohs X 3

45 - 65 - 85 - 85 - 95 - 95

butt to the ball every rep with the exception of the last set, those were excruciating

M/29/6'4"/202

135
145
155
165 pr
185 f

45-55-65-75-85

Need a lot of work with OHS. These felt good but no confidence to go higher.

135 145 150 155F 155

Had no idea where to start. Had never done the OHS before.

65, 85, 95, 105, 105(failed last rep)

CFWU x 3
3x5 (KG's)
50
55
60
65
65

usually core is the weak spot. definitely shoulders today.

115
135
155
165--bad form, not deep squats
150

30 at 115--sets way broken

m/40/5'4"/138

wu 65 x 3
wu 65 x 3
wu 65 x 3
1) 80 x 3
2) 95 x 3
3) 105 x 3
4) 115 x 2 uglies
5) 115 x 1 ugly
6) 95 x 3

* 10% lower body workout, 90% shoulder torture
* bar from floor with semblance of a power snatch

Good form with Bar only. First time.

115-135-155-165-165

m/42/162/6'
55, 65, 75, 95x3, 85

as rx'd:

5 x 3 reps: 60; 65; 70; 72.5; 75kg (1 rep only)

m/29/6'1/193

as rx'd

185x3
195x3
205x3
215x3 (f)
215x3 pr!

m/44/174

65
70
75
75
85

Too hungover, gym never more crowded than it was Sunday at 11:00am.

Did three sets subbed HPC for snatch. Didn't time it.

Started with a more intense warmup than usual since I have been in the gym in about 2 weeks. CFWU, parts of Burgener warmup and some other movements to get the blood going.

95
105(pr)
115
125
135
135(fail)

Big improvement on these from last time. Feels like its been a while since I did any kind of overhead squat.

65
75
85
95
95

47m 205# 6'0"
3 reps OHS

95-115-135-155(miss on 3rd)-155 (miss on 3rd)

32/m/#230
135/155/175/195/205

Beat scene. Struggling with form. Tried with 105lbs and could get a couple sets of 3 but form wasn't there.

Beat scene. Struggling with form. Tried with 105lbs and could get a couple sets of 3 but form wasn't there.

C-
105-115-125-135-140(2)

CFWU x 3 Mod; low rep DH pullups

Working back into program

65-75-75-85-85

Not difficult but no confidence in right arm yet.

worked on form

Ring Dips between sets, 2 x PAC sprints, 1:16, 1:24

115-135-145-155-160. Working out in a gym where you cant drop weights doesnt help... wrists were killing me

65
75
85
95
95

I suck at these!

115,
125,
135,
145 (i think)
135,

F/24/153

First time on weighted OHS..

45-50-55-60-65

Just about nearing my limit on that last one, but manageable!

Jeff @ work
170-180-190-200-205-210

155
165
165
170
170

135X5

took the weekend off, so a little behind:
CFWU, OHSx3-95-135 then WOD

OHSx3:
165-185-195-205-215
175x15

no bumpers, so didn't push the weight. Finished with 175x15 for fun.

then did tomorrow's WOD, 95#x15 PS, 400m:
15:30
(2:40,2:47,3:10,3:25,3:30)

had to walk to treadmill and gym was crowded so a little waiting.

later,
b
m/32/5'8-1/2"/168

65
85
105
115 x 1
115 x 1

Failed on second rep of 115 on 4th and 5th round.

95
105
115
125
135

m/40/67"/185#

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

95,115,135,145,155(1),155(1) @ cf santa barbara

first OHSs. As rx'd
55
65
65
65
65
70

harder than i thought.
40-40-50-60-70
next time, need to start at 60

m/29/6'2/200:
Warm-up:
.5-10 minutes of reaction ball
.10 reps per leg of each of the following kicks: Front, Round, Side, Spinning Back, and Jumping 360 Crescent

WOD: OHS- 5 x 3
.PVC x 5
.5 x 3 w/ just the bar

Was really trying to match my form.

135, 145, 155, 165, 175

I can go higher. Use bumper plates next time.

Sun 30th Aug

W/U Dynamic Flexibility, then
3 Rnds Cindy
5 Pullups
10 Pushups
15 Squats

WOD Overhead Squat 3-3-3-3-3
40 - 42.5 - 45 - 47.5 - 50kgs

NOTE// Could have gone heavier but wasn't confident in lowering technique to behind neck.

cfwu x3 (15 pullups, ring dips, back extensions, 12# ohead squats)
as rxed

95
105
125
135
145 need to get bumpers to drop out

27M 6'5" 214#

135,135,135,135,135

I don't understand why my mid-back and hips are feeling such a painful stretch with this movement!

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

135x3
155x2(f)
140x4
135x3
135x3

Really struggled with form, I lack so much flexibility. I have no problem being over head with the weight it is just lowering myself after, pathetic showing and a definite goat for me.

45# all rounds.

First time doing overhead squats with more than 60lbs.
75
85
95
105
105F
95
Thanks Crossfit!

95
95
115
125
135 - failed getting it up
1x135, 2 = fail - felt dizzy

95lbs
115lbs
125lbs
135lbs
145lbs

M/37/185/5-10
5x3 OHS
95-135-135-155-185.
Felt good reaching my body weight.
Then worked form on snatches...pretty bad, need more work there.

WOD OHS 3-3-3-3-3
just caught up,was at gymnastics cert in N.Ireland,
50kg-52.5kg-55kg(p.b.)-55kg-57.5kg(p.b.)
up 5kg fae last time .

135
135
155
165(2)
155(2)

95, 115, 125, 125, 130

48kgs all the way
form got better for the last set

#145 max. Failed twice at #155.

45, 65, 85, 105, 125

started slowly, first time doing heavy OHS since the back incident

45, 65, 85, 105, 125

started slowly, first heavy OHS since the back incident
all squats were A2A

3x95
3x105
3x105
2x115
F@105
weak shoulders and lost balance!

M/31/5'9"/152

111
121
133 (new PR)
Fail @ 133
121

Weights in lbs. Funny numbers because of mix of imperial/metric plates.

135 5x3

28 m 201

95*3
105*3
115*1
105*3
105*3

CFWU2
BWU at 45,65
HPC's 95x3
OHS 95x5 WU
OHSx3
115-135-145-155-155

95, 115, 135, 145, 155

5x3 x 60 kg

FAIL - nearly gave up 3 times...
Need long rest(5 minutes) between sets for wrists

20kg x 4
30kg x 3
40kg Fail
30kg x 3
30kg x 3

1st time doing Overhead Squats

Male, 37 y/o, 149#, 68"

WOD
55,65,75,85,95

155
155
165
175
185

105
115
125
135
145

First time, overheads are still really difficult,
45
65
85
105
115 F, F, X (last two didn't count but I wanted to see if it was my timing or a strength based failure.

(done 8/31)
10x95
3x135,155,165,175,185(PR)
My reps became slower/more deliberate as the weight increased since form became more crucial. Actually restarted 2nd rep at 185 to correct my balance. Since I did 185 three times, my true PR is higher. Will be fun to figure it out!

As Rx'd:
-snatched weight for first rep each set

Worked up to 155# and did it for the last 2 sets. Lost paper with increments, but that was the max. Wrists not likey

first time ever on this, went for 2 extra rounds:

bar
55
65
70
75
80
85 (PR)

65x10 (oops)
75
85
95
105

10 L-PUs
45 sec L Hang
10 dips
6 PU

95x3/95x3/95x3/115x3/135x2 failed on last rep.

28/m/78kg

65-70-75-80-85 (kg) (PB)

Spotted on the push jerk and lowering down (since can't dump the weight)

85
95
95
95
105
115

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

45-55-65-75-65

25/m/5'8"/148

as Rx'd:
135
145
155
165
170f
165

50kg
50kg
50kg
50kg
60kg

still haven't gotten the form down

did as many sets as it took to get to 100reps @ 45# w/ 3min rests

40kg
60kg
70kg
80kg
80kg

I could have started heavier and pushed harder at the end but I was focusing on my form rather than max weight. Will try to push for 90-100kg next time this comes around.

24/m/6'7/225

Focus strict on form and nervous without any bumper plates so kept the weight the same.

135x3 - 5 times

Followed up with 135# D/L's and pullups.

WU
14 burpees
OHS
95/3; 100/3; 105/3; 110/3; 115/3
M/48/193#/72"

cfwu

sub front squat for ohs

115
135
145
165
165

Nate: 115, 135, 155, 175, 185

m/ 26/ 200/ 74"

60 kg
65 kg
70 kg
75 kg
78 kg

Tried 80, but that wasn't happening :o)

m/35/5'9/176

CFWU-3. Reg. Superman. Burgener. 13 Burpees.

125,135,145,155,165-F,165

Shoulders got tired at end. After rest, last set felt pretty good. Think I could've gone a bit heavier. Shoot for 175 next time.

55-60-95-95x1

176
198 3 sets
225

45#, 65#, 95,95,95.

Can start with 95. Technique felt much better

1.10 mile run/50 situps WU

65
95
115
115
125 x 1 (failed on 2nd) lost focus
125 x 2

CFWUx3
95-95-115-115-105

m/31/6'1"/195

Strength: worked up to 5RM DL - 360

WOD: OH Squat 5x3
First time trying an OH Squat w/ more than 95lbs...
95/105/115/125/135(fail...only did 1)

Definite progress and gives me a lot of confidence next time I try this.

M/35/6'/205#

75
85
95
105
115

M/35/6'/205#

75
85
95
105
115 (PR)

Finally getting better at these. Its been a long time coming

M/33/190

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

Balance, or lack there of, is the reason I lost the last reps of the 135 and 155 sets not the weight

M/24/153 GregAwu

After Push-press WOD, also no bumpers:

135x5,150x3,155x3,155x3,135x5

65
75
85
95
105

65
75
85
95
100
105

EJ
M/36/167
185 X 3,165 X 5,135 X 3, 95 X 10
EJ

J 20x5, 30x5, 40x5, 30x3, 30x3, 30x3, 30x3, 30x3
P " " " " 35x3, " " 35x3

(95,115,135,155,175)x3
went easy - a bit tired from prev 3 wrkts

m/178cm/89kg/33y
50 60 50 50 60 (PR is 3x70kg)

95, 100, 105, 110, 115

23.m.136.65"

as rx'd
140, 140, 140, 140, 140(PR)

Last Time/PR:
135, 135, 135, 135, 135

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

29/m/185

95, 115, 135, 135, 145(PR)

36m192
95,135,135,145,145

36f128
45, 50, 55, 60, 65

In kilos:
55
60
65
70 (2 & f)
70 (2 & f)

95
115
115x2
95
105

0000000000000000000000000
31/m/160/65"
135
155
135x6
135x6
135x6
went back down to 135 as i didn't have a spotter and was using iron weights. didn't feel safe.

45/m/165

135
145
155
165
175

tied PR, stay same

6'2/42/185

95x3
115x3
125x3
135x3
145x3

145

M/27/6/165

well after 10 days off this was going to be fun. Im looking forward to getting back into it.

95x3
115x3
125x3
135x3
145x1

snatched every set overhead.

m/159/20

as rx'd
175

2010-12-04: 160X6, 135X16(pr) after CFT
2009-08-28: 150X3,135X8,95X30(pr)
2009-08-06: 160X2