March 5, 2010

Friday 100305

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

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Announcing the 2010 St. Paddy's Day Shirts!


"Universal Scalability and the Push Press" - a CrossFit Journal preview video [wmv] [mov]


2010 CrossFit Games Georgia Sectionals overall winner Ken Gall, by CrossFit Again Faster - video [wmv] [mov]


"One is not idle because one is absorbed. There is both visible and invisible labor. To contemplate is to toil, to think is to do. The crossed arms work, the clasped hands act. The eyes upturned to Heaven are an act of creation."
- Victor Hugo (1802-1885, French poet, dramatist, novelist)

Posted by lauren at March 5, 2010 5:00 PM
Comments

what weight for women?

Comment #1 - Posted by: powder at March 4, 2010 5:03 PM

Smoking quote, thanks Lauren and Coach!

I'm live - CrossFit Fire of the Gods from the main site!

Comment #2 - Posted by: Apolloswabbie 72.5 209 45 yoa at March 4, 2010 5:04 PM

It's supposed to be a Shamrock (THREE leaf clover!!) not a four leaf clover!!!

Comment #3 - Posted by: Bill Hoogsteden at March 4, 2010 5:05 PM

How do I find the scaled work out on Brand X???

Comment #4 - Posted by: 12th Psyop at March 4, 2010 5:13 PM

Ken G is my idol!!!! Way to go... you're such a badass!

Comment #5 - Posted by: LeahP_CFATL at March 4, 2010 5:14 PM

Let me be the first to say (for my own video) that that has to be the worst clean and jerk in recorded history. Not surprising I got stuck at 245. Okay, now I get it when people tell me I am not getting under the bar. HaHa. That thing looked like a vertical bench press where you arch your back up to the ceiling rack the weight. Thanks for the video Patrick, I appreciate it.

Comment #6 - Posted by: Ken Gall at March 4, 2010 5:15 PM

Bingo?!?!?!!?

Comment #7 - Posted by: 12th Psyop at March 4, 2010 5:16 PM

Scaled WODs on Brand X:

http://www.crossfitbrandx.com/index.php/forums/viewforum/16/

Comment #8 - Posted by: Nick at March 4, 2010 5:17 PM

just one word: ouch!

Comment #9 - Posted by: 11381/29/m/5'7/155 at March 4, 2010 5:19 PM

21 x 135# OHS = approx 225# equivalent
Awesome WOD, but I will most likely have to break up the sets of 21...

Comment #10 - Posted by: greg 6'4"/216/38 at March 4, 2010 5:21 PM

I need some advice on the overhead squats. I've tried to do them before and for some reason I just can't seem to hold any real weight in the overhead squat form. It's not the amount of weight because I can easily shoulder press that 10+ times, and I even had difficulty doing overhead squats with weight as low as 65lbs. It seems to hurt my shoulders when I try it. Any ideas?

Comment #11 - Posted by: Aaron at March 4, 2010 5:28 PM

Ken Gall will be hard to stop in the SE Regionals. He is one hell of an athlete. I know this because I get my ass kicked by him daily. Nice job, Ken!

Comment #12 - Posted by: MikeG_CFATL at March 4, 2010 5:28 PM

holy crap. yes.

Comment #13 - Posted by: Adam (m/23/5'9"/165) at March 4, 2010 5:37 PM

I think my legs just puked...if that is possible.

Comment #14 - Posted by: Dan Blackmon at March 4, 2010 5:43 PM

#11

imho

The true problem is two fold. First, trap strength is what keeps your back completely straight even arched all the way down to the bottom of the squat; you have to squeeze your traps together like crazy - it sounds easy but it's not. Second, hip flexibility is crucial, you need to drop your but straight down between your heels (like a baby squatting down playing). Finally, I use olympic lift shoes, they're flat and stable with a slightly raised heel to help with hip placement. I don't know if this goes against CF morays so take from it what you will.

good luck in your Crossfit efforts.

Comment #15 - Posted by: bo_D_46yom/145#/5'8" at March 4, 2010 5:43 PM

btw

I can't wait to attack this WOD, thanks coach G!

Comment #16 - Posted by: bo_D_46yom/145#/5'8" at March 4, 2010 5:45 PM

Looks ugly, the dl are cake it is those darn ohs

Comment #17 - Posted by: Angelo at March 4, 2010 5:49 PM

Ken, that was a fun race to the top of that god forsaken mountain. Next time I'm taking you down! Kick ass at regionals!

Comment #18 - Posted by: Taylor Smith at March 4, 2010 5:50 PM

This wod looks like a brute!

Comment #19 - Posted by: TRIPKASE m/37/5'7/160 at March 4, 2010 5:51 PM

It's been a while since I last posted here.

Ken - congrats again on the victory!
You earned it!

Comment #20 - Posted by: Leo S at March 4, 2010 6:26 PM

15:27
as Rx'd... OHS were REALLLY hard..

Comment #21 - Posted by: bugaloo_shrimp at March 4, 2010 6:28 PM

Can someone give me a good sub for overhead squat?

Comment #22 - Posted by: KAL at March 4, 2010 6:28 PM

Thanks for the WOD. Wifey loves sore legs... She thinks their great punching bags after the workouts!

Comment #23 - Posted by: Johnny B at March 4, 2010 6:31 PM

Ken G., a/k/a "The Old Man," is not only a great athlete, with a HUGE motor, he is the man, along with Mike G, responsible for programming the training of CrossFit Atlanta's Games athletes. The results at the Ga. Sectionals speak for themselves. You da man Ken!

Comment #24 - Posted by: Dan MacD at March 4, 2010 6:40 PM

It usually states rounds for time when describing the exercises, but here it doesn't.. Is it suggested when coach tells you to post time?

Comment #25 - Posted by: Robbyhernz at March 4, 2010 6:53 PM

It usually states rounds for time when describing the exercises, but here it doesn't.. Is it suggested when coach tells you to post time?

Comment #26 - Posted by: Robbyhernz at March 4, 2010 6:54 PM

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Post time to comments.

Comment #27 - Posted by: dan colson at March 4, 2010 7:00 PM

Ken G epitomizes what CrossFit is all about. He's fast, strong, skilled and has the ability to dig deep when the suck gets past the point of unbearable.

An incredibly well rounded athlete that will continue to do well as he makes a run for not only the games, but games champion.

Congrats Ken! Look forward to more greatness out of you.

Comment #28 - Posted by: Tommy Mo at March 4, 2010 7:10 PM

The overhead squat was really difficult for me at first, too. Mostly because of poor shoulder flexibility. I found that by taking a wider grip with my hands all the way to bar collars, I was able do them much better. As a result, my flexibility has improved to where I can do them normal now.

Comment #29 - Posted by: Sean 38/6'2/210 at March 4, 2010 7:15 PM

Since rest days don't get as much traffic as the normal workout days, I thought I would post this again.

To all my fellow crossfitters,

This Monday, March 8th, will mark the one year anniversary of the tragic shooting of my beloved pastor, Dr. Fred Winters of First Baptist Church Maryville in Maryville, IL. Fred died doing what he loved, preaching the Word of God. Fred was a godly man, a loving husband and father, and a good friend to many.

In honor of Fred I have come up with the following "hero" WOD:

“Fred”

For time:

Jerks – 128lbs (or 135lbs for convenience) for 22 reps
Eight rounds of “Cindy” with chest to bar pullups
Swings, KB – 2 pood for 43 reps
Unders, double – 45 reps
Situps – 66 reps

-128 represents the chapter of Psalms Fred was preaching from when he was shot
-22 represents the number of years Fred was pastor of FBCM
-Cindy is the name of Fred’s wife, and the number represents the date he was killed (8th)
-2 represents the number of children Fred had, two girls
-43 represents the factor of church growth during Fred’s tenure, from 30 to 1300
-45 represents Fred’s age when the Lord called him home
-66 represents the number of books in the Bible

I urge all of you to join me in doing this WOD for a man who died “in the line of duty”. This will be a WOD I will do every year on March 8th, no more, no less. Since this Monday is a scheduled CF rest day, it won't interfere with the regular CF schedule.

My church family and I covet your prayers, as we have just begun our search for a new senior pastor. Our congregation is all over the place in terms of the grieving process, but we know that through consistent and careful prayer that the Holy Spirit will empower us to move forward through this transition period. I thank you all in advance for your prayers, support, and participation in remembering a great man.

If anyone would like to email me their WOD results, you can send them to ebirkner@yahoo.com.

Phil 4:13

Comment #30 - Posted by: EricB in IL at March 4, 2010 7:26 PM

Crossfit Sri Ram Asrham, India

Arvind
OHS 55kg
DL 102kg (rx)
16:03

Bachendra
OHS 40kg
DL 90kg
15:42

Ravi
OHS 35kg
DL 95kg
11:09

Comment #31 - Posted by: rashmi at March 4, 2010 8:07 PM

After a rest day didn't see that coming lol will be fun today.
And yes if you struggle with OH, keep your back really really tight, also it could be poor flexibility of your chest to prevent from full form, just keep trying and it will be done ;)

Comment #32 - Posted by: www.deforge.co.uk at March 4, 2010 8:22 PM

16:34

rx'd

Comment #33 - Posted by: Daniel Peck at March 4, 2010 9:08 PM

16:30 as Rx'd. Made my friend try this today and helped scale it down. He really liked the intense back treatment and core stabilization.

Comment #34 - Posted by: Benji at March 4, 2010 9:48 PM

16:09 with 65lbs overhead. I think I am falling victim to failure by analysis. What do I do???

Comment #35 - Posted by: MessDog at March 4, 2010 11:07 PM

Fishsticks...I did the squat compilation yesterday. Today should be interesting :)

OHS: 155, 175, 195, 205, 215 (new pr)
Front Squat: 225, 245, 265, 285, 295 (tie pr)
Back Squat: 315, 335, 355, 365(f), 345, 355 (-20 pr)

Comment #36 - Posted by: Kevin Bania, 28yrs in 4 days, 70", 180lbs, Ramadi, Iraq at March 4, 2010 11:13 PM

#1 - Women's Rx weight would be:
155lb for Deadlift, 95lb for OHS

#11 and #20 - If you're not confident performing Overhead Squats then I wouldn't recommend doing them for this WOD. Instead I'd sub with one of the other squats, Front Squat or Back Squat, or with push press if you prefer to focus on that movement. You're not going to really be able to completely mimic the core stability and everything else that OHS demands with these movements but at least you'll be close to achieving the intent of the workout. I'd also recommend working on your OHS with a PVC/dowel with a trainer during your warm-up/cool down so that you can work on improving in that movement. At least that's what I'd have you do if I was training you, I'm sure there will be a multitude of other suggestions from other folks on here. Good luck!

Comment #37 - Posted by: Lauren G at March 5, 2010 1:06 AM

7:05
freaking loved this workout.
i think someone above mentioned this above but allow me to reaffirm- ive found flat shoes or barefoot are great, especially for overhead squat

Comment #38 - Posted by: Lars m/22/6'1"/200 at March 5, 2010 1:15 AM

30/M/150/5'10 (MTN WARRIOR)

The deadlifts are going to be cake at 225, the OHS I am scaling them down to 75 pounds, Slowly but surely I am progressing up in weight for the OHS, a year from now and i should be able to OHS my body weight. Doing this workout at BAHGRAM Air base. HAVE A NICE WOD EVERYBODY.

SANTI

Comment #39 - Posted by: santi at March 5, 2010 1:29 AM

35/M/69"/168

14:12 (OHS 95lbs; form needs work)

Comment #40 - Posted by: ArcLite at March 5, 2010 2:05 AM

Accidently switched the order.. OHS is definately my weakness due to form..

OHS: 30kg
DL: 80kg

10:10

m24/6'1"/163 lbs

Comment #41 - Posted by: Danny G at March 5, 2010 2:33 AM

As prescribed 19:30. I am doing this in Kandahar, Afghanistan at the Canadian gym. The OHS were tough. This is my first day of Crossfit and I already love it.

Comment #42 - Posted by: Michael Wilfong at March 5, 2010 2:38 AM

7.30 as RX my lower back is mashed!!!!!

Overhead squats tho love it!!!

Comment #43 - Posted by: Jack graves at March 5, 2010 2:41 AM

This has to be one of the awesomest workouts of Crossfit. I did it with 105 kg and 50 kg, almost as rx'd. Had to clean the bar from the floor in the OHSs. Time was about 20 min. I think I learned a lot about the OHS, and am now closer to my goal of 15 reps with bodyweight. Just when you think you can't hold the bar overhead for another rep anymore, the bar convinces you to keep going.

Comment #44 - Posted by: johannes at March 5, 2010 2:54 AM

32/m/190

as rx'd

18:03

-OHS cleaned from floor
-All OHS set broken
-All DL set un-broken

Comment #45 - Posted by: MWade at March 5, 2010 4:01 AM

M/29/145lb/5'6"

subbed 75lb for OHS. just not comfortable will my level on that move.

12:20, about 4min of which was doing the first set of OHS and getting that exercise dialed in. the next two sets were unbroken.

Comment #46 - Posted by: Mike at March 5, 2010 4:04 AM

m/57/5'10"/175

"To contemplate is to toil, to think is to do."

Thought I'd try this WOD the Victor Hugo way, and I got the whole thing done as rx'ed in 32 seconds.

I'm exhausted.

jeff

Comment #47 - Posted by: Jeff at March 5, 2010 4:11 AM

m/41/5'6"/145

scaled: 185 dl;45 ohs

10:12


Comment #48 - Posted by: duane at March 5, 2010 4:11 AM

42/m/176cm/73kg

21-15-9 reps of:
50kg SDHP
40kg OHS

11:59

Not enough weights at home for deadlifts. I liked my deep OHS today, but OHS are still more of a flexibility and balance issue for me instead of taxing my power output.

Therefore, after a brief rest, I rowed 2k:

7:25 PR (last time 7:28)

Comment #49 - Posted by: Memuc at March 5, 2010 4:18 AM

30/M/150/5'10 (MTN WARRIOR)

21-15-9 reps of:
225 pound Deadlift AS RX'd
135 pound Overhead squat ( SUBBED WITH 85 pounds 75,65 AND 55 POUNDS)

1st 3 reps of OHS did them with 85 pounds, next 3 reps with 75 pounds, next 3 reps with 65, still didn't have good form so finally did them all with 55 pounds, all rounds of OHS were broken, I also broke the deadlift to 16 + 5, 8 + 9, then all 9 unbroken, Time went by really fast, nice gym the one at Bahgram, got some weird looks because of the OHS, Nice WOD, I would have stayed at Heavy weight, however seems too me that this is like a less than a 10 minute workout for an Elite Athlethe, Still working on the OHS, went down in weight to keep the intensity, will get a better time whenever this WOD comes around.

SANTI.

Comment #50 - Posted by: santi at March 5, 2010 4:21 AM

as rx'd

7:45

Comment #51 - Posted by: joecam 35/M/189 at March 5, 2010 4:25 AM

I can't seem to keep the weight on my heels in the ohs. Any suggestions? Are they supposed to be incredibly difficult? Perhaps the problem is with my form. I used just the 45lb bar overhead and still struggled. Deadlifts were no problem. As adjusted 10:43. Any advice is welcome.

Comment #52 - Posted by: Benjamin at March 5, 2010 4:43 AM

35/F/135

Deadlifts #125
Overhead squats #65

21-15-9

6:29

Comment #53 - Posted by: Heidi at March 5, 2010 4:53 AM

185# DL
115# OHS

19.51

Comment #54 - Posted by: KOA2 at March 5, 2010 4:58 AM

M/25/6'2"/200

as RX'd: 12:11

the OHS kill me and I wasted a lot of time on them
all DL unbroken, all OHS broken minus last set of 9

for the threads on keeping heels down and barefoot people here is a suggestion:

I conduct pretty much all of my workout's in Vibram 5 finger's which basically mimics being barefoot. you have to break your body in to them after wearing support style shoes for so long but after a while it's amazing. I still prefer to do any sprint or anything over 5k in running shoes though. As for the heels on the ground aside from going barefoot or way of Vibram 5 fingers, I also suggest conducting some shoulder dislocate stretches prior to your workout and use lighter weight to practice proper form.

That is what I have found works for me, it's just a suggestion though and I hope it helps.

Comment #55 - Posted by: Patrick at March 5, 2010 5:11 AM

First off...BIG props to all the Rx'd rounds I'm seeing!

For me, being too stuborn to scale weight on the OHS... My rounds stink. Only one bar, so changed weights each round also. (still needed more rest!)

DL as Rx'd...first time with only one break or less for each round: 11,10; 8,7; all 9!! At least my grip is getting there.

Scaled all OHS to 9-6-3 reps. Spent 10+ min on first round OHS. 3,2,1,3 FS! Second time through I must have had an epiphony!! All 6 unbroken without all the wobbles either. Last 3 all unbroken as well. Despite form improvement, wanted to keep reps low for this WOD to keep thinking form. Next time will go Rx'd...even if it kills me.

Total Time: 22:38 with 1st round alone at 14:30.

Really shows what dialing in your form can do for your time!

Comment #56 - Posted by: Billy/Engine 25 37/M/214/5'9" at March 5, 2010 5:20 AM

M/64/198- 21-15-9 reps of:
225 pound Deadlift
135 (subbed 65)pound Overhead squat
13:41
Gotta get better in OHS.

Comment #57 - Posted by: peejay2 at March 5, 2010 5:27 AM

m/32/5'9"/175

scaled OHS at 95lb

9:11

Comment #58 - Posted by: elliott at March 5, 2010 5:32 AM

13:40 as rx'd

Comment #59 - Posted by: Tyler Scott at March 5, 2010 5:32 AM

29/6'8"/219

28:25

Comment #60 - Posted by: Stretch at March 5, 2010 5:33 AM

CFWUx3

11:49 - scaled to 185 DL and 95lb OHS

this is one of the best new wods I have seen. Surprised it was never thought of before.

Comment #61 - Posted by: chris M/34/69"/197 at March 5, 2010 5:48 AM

knee is still feeling iffy from Tuesday's run. I'm gonna rest the legs a little more

Ring strength it is then....

Comment #62 - Posted by: jean-paul lara at March 5, 2010 6:01 AM

32/m/5'10"/210

***Scaled***

Used 95lb for OHS instead of 135lb

8:26

Comment #63 - Posted by: D Craig at March 5, 2010 6:15 AM

Jeff: 15:05 OHS Bar Dead 225
PS: 15:10 OHS Bar Dead 225
PM: 14:50 OHS 65 Dead 225

Comment #64 - Posted by: Patrick M at March 5, 2010 6:24 AM

as rx'ed m/35/165

14:46 - harder than it looked

Comment #65 - Posted by: jk at March 5, 2010 6:28 AM

Back still not up for 225# DL's... and only have one bar, So.....

Used 135# for both Lifts:

12:00

Comment #66 - Posted by: MarcusG 5'9" 165 at March 5, 2010 6:36 AM

F/25/175

Women's RX (155 lb. deadlift, 95 lb. OHS)

8:33

Felt really good on this. Deadlift was cake for me (should've scaled up) and I maintained a steady pace for the OHS, though I didn't try to do them quickly for fear of losing balance.

Comment #67 - Posted by: Maria at March 5, 2010 6:43 AM

So worried about being able to do the OHS I started with them first by mistake. First 21 as RX then scaled to 115. Kept the DL @ 225. 16ish time. 35/m/6'3"/188

Comment #68 - Posted by: mike at March 5, 2010 6:43 AM

bw 165

subbed 95 for 135 OHS

8:01

Comment #69 - Posted by: paulw at March 5, 2010 6:46 AM

15:21
Used 95lb for the overhead squats

Comment #70 - Posted by: Mike 44M/6'2"/210 at March 5, 2010 6:46 AM

26/m/5'11"/211

6:49 rx'd

Comment #71 - Posted by: Nickosaurus at March 5, 2010 6:49 AM

OK, I love the shirts, but $42???
I should be used to that all the CF gear is overpriced.
I'm glad the affilates are staying reasonable.

cool WOD, Can't wait to hit it!

Comment #72 - Posted by: Philly Rob at March 5, 2010 6:52 AM

11:39

Comment #73 - Posted by: charbs 185/24/m at March 5, 2010 6:53 AM

Massively scaled.

185lb DL
95lb OHS round of 21, switched to 85lbs for 15/9.

16:00. Felt great. But needed to scale. Heavier next time.

Comment #74 - Posted by: Chris H m/31/147/67" at March 5, 2010 6:54 AM

27/m/5'11"/150

Scaled:
21-15-9
DL-205
OS-85

9:58

Comment #75 - Posted by: BLL at March 5, 2010 7:09 AM

m/34/160
21-15-9
225# dl, 95# ohs
10:25

Comment #76 - Posted by: J. Galt at March 5, 2010 7:11 AM

First time ever doing OH squats, will have to work those..
78kg dl, 35kg ohs
10:42

Comment #77 - Posted by: Anders m/28/73kg at March 5, 2010 7:18 AM

Had to sub. Only dumbbells, no access to bars/weights today.

21-15-9
55# Power Clean
40# OHS

17:32

Comment #78 - Posted by: schinizel/m/31/5'9/150 at March 5, 2010 7:23 AM

Like the T-shirts! Proteam are going to keep the flag flying here in Dublin with tabata pint drinking on March 17th.

Comment #79 - Posted by: Proteam at March 5, 2010 7:30 AM

21-15-9 Note DL done with belt and hand straps
CFWUx3

Set 1: DL 225x10x5x6 OHS 115x10x11
Set 2: DL 225x15 OHS 95x15
Set 3: DL 225x9 OHS 95x9

Time: 17:34

Loved this workout. I was gassed after the DL and had to rest before OHS. My elbows bend slightly when I OHS and I end up doing a pressing movement to finish. Need to correct this before I go up in weight...ideas?

Comment #80 - Posted by: Casey P. at March 5, 2010 7:35 AM

Gotta say, metcon/strength-type WODs that use only barbells, take about 15 mins, and make you sweat profusely are my absolute favorites.

Comment #81 - Posted by: Chris H m/31/147/67" at March 5, 2010 7:40 AM

Wow, excellent WOD. I really didn't think I had it in me after the first set, haha.

21-15-9 x (225# DL, scaled 115# OHS)

12:47.

Definitely would have gotten a steadier workout if I had dropped DL by about 15# and OHS by another 10#, but as it went, my muscles really performed well and the breaks were still short, albeit plentiful. Fantastic WOD.

Comment #82 - Posted by: Slav 22/m/68"/153 at March 5, 2010 7:43 AM

7:02 As RX'ed

Comment #83 - Posted by: D.B. at March 5, 2010 7:45 AM

m/45/200#/6'3"

155 dl
75 os

12:04

Comment #84 - Posted by: Warren at March 5, 2010 7:46 AM

M/27/185/6'2" USAF Bagram

I'm new so I scaled it back:

DL - 175
OHS - 95 [those are tough, shoulders still feeling the WOD from Wednesday!]

I need to add some more weight to my DL, not too sore right now.

Comment #85 - Posted by: emiller at March 5, 2010 7:48 AM

M/40/175/6'

As Rx'd 13:46

Comment #86 - Posted by: Judd at March 5, 2010 7:53 AM

Scaled overhead squats down to 115 with time of 8:39. First heavier lift in about two weeks, feeling great :) Good luck everyone!

Comment #87 - Posted by: José Riesco III, 5'9" 165 at March 5, 2010 7:54 AM

14:31 but my overhead squats are far from perfect. Im not afraid to admit it.

Comment #88 - Posted by: Law at March 5, 2010 8:06 AM

ohs 115

16:30

Comment #89 - Posted by: Andy at March 5, 2010 8:24 AM

21-15-9 reps of:
225 pound Deadlift
95 pound Overhead squat

16:10

Stay with 95# until you can stay off your toes.

Comment #90 - Posted by: Bama Jim - M/41/6'4"/207 at March 5, 2010 8:29 AM

Women's Weight:

155# deads
95# OHS

**had a rack available for when I broke on OHS (which was 2-3 times per round).
**OHS to parallel on all reps
**round 21 and 9 of deads unbroken, round 15 broke once.

TIME: 8:06

Comment #91 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at March 5, 2010 8:31 AM

women's weight
155# deads
95# OHS

deads unbroken in first and third round and broke once in second round.

Used a rack when I had to break in OHS. Parallel in all OHS.

TIME: 8:06

Comment #92 - Posted by: Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at March 5, 2010 8:32 AM

DL's no problem but the OHS is a differnet story. About a month or so ago I could not do a OHS at all but sticking with it is paying off. Not a beast yet but I am getting better.
DL 225lbs
OHS 65lbs

10:34

Comment #93 - Posted by: AD at March 5, 2010 8:41 AM

500m Row
135x5 DL
45x5 OHS

WOD (185/95)
:09::27

It's frustrating when prior to injury you 225 DL & 135 OHS was an easy thing. Long is the road that is humility...

Get some, Go again!

Comment #94 - Posted by: DJ at March 5, 2010 8:41 AM

New to CF, Never done overhead squats before
Did reg squats @ 135 lbs instead
225 dead lift as rx'd

13:19
Definitely not opposed to new exercises and I'm loving cross fit but could someone enlighten me on the overhead squat? I guess I just don't see the benefit v. risk in this particular exercise. Keep it up coach! I started out (In the past two weeks) just doing the WOD a couple of times a week and now I'm leaning towards CF being my primary training!

Comment #95 - Posted by: Tyler Holt at March 5, 2010 8:41 AM

Scaled way back...
OHS 40#
DL 110#
9:24

Comment #96 - Posted by: BL F/25/5'8"/135 at March 5, 2010 8:44 AM

M/31/189cm/111kg

DL: 100kg 21-15-9 3:40

Then I took a lot of time to stretch and practice form on OHS.
Can't go up in weight, still feels to unnatural.
But it's getting better and better...

Comment #97 - Posted by: Bugsy at March 5, 2010 8:57 AM

Tyler Holt #92,

Think of the final position in a Snatch. The more you can OHS the more you can potentially snatch.

Think of the midline stabilization necessary to hold that weight overhead while you do a squat. Might be a little dynamic core work there, eh?

I'm not sure what risk you mean, but it behooves every athlete to learn how to bail on ALL overhead and dynamic lifts, using lower weights to practice and be comfortable with bailing out.

Welcome aboard. Fasten your seatbelt.

Comment #98 - Posted by: bingo at March 5, 2010 9:02 AM

Off to Columbus, OH for the Arnolds. Crossfit and Crossfit Kids have a huge presence there. The MW Sectionals will take place on Sunday. Very exciting. I'll be helping out at the CF Kids expo-drop by and say hi!

Crossfit hits the Arnolds! 3-2-1...GO.

Comment #99 - Posted by: bingo at March 5, 2010 9:03 AM

M/44/180
Scaled 115# OHSs
13:12

Comment #100 - Posted by: Alan at March 5, 2010 9:14 AM

12:48.59 as Rx'd(well for women's anyways haha not ashamed)

started out with 185lb for DL and after 21 reps could barely eek out 3 reps of 115lb subbed OHS so dropped to 155lb DL and 95lb OHS kept clock running probably could have finished under 10 if I had started with what I had ended.

Comment #101 - Posted by: Cphil 24m/5'9"/155# at March 5, 2010 9:15 AM

30:00
Had to scale back to 185 for DL and started with 85 on first few broken sets OHS. Stepped down in weight every few sets because no bumper plates at gym.

Comment #102 - Posted by: Jimmy/24/6'/215 at March 5, 2010 9:15 AM

I killed the 21 deadlifts in just under 30 seconds... BIG mistake. OHS were real difficult to keep balance on. Seemed like the balance muscles in my legs got fried on the deadlifts. Wasn't able to keep good form on OHS during last 9.

10:34

Comment #103 - Posted by: ALX at March 5, 2010 9:23 AM

Carole
F/51/5'6"/133
155# deadlift
75# front squat (can't do ohs, due to hand issues)
11:54

Kevin
M/50/5'11"/168
205# deadlift
95# overhead squat
10:54

Comment #104 - Posted by: Kevin C. at March 5, 2010 9:37 AM

M/21/200/5'11"

DL-225#
OHS-115# (scaled down)

Time = 8:12

Blew through DLs with very little problem. My OHSs suck. I have trouble going down parallel, so it's usually around 3/4 down. I can't go any lower without falling forward. Need to look over some videos and journal entries and learn the proper technique.

Comment #105 - Posted by: Dan at March 5, 2010 9:38 AM

DL 100 kg
OHS 60 kg
Time 12:08

Comment #106 - Posted by: Ulrik at March 5, 2010 9:38 AM

21:39 as Rx'd
DL unbroken, OHS mainly in 3's

Comment #107 - Posted by: Jette 40/M/5'11"/175 at March 5, 2010 9:39 AM

1 X CFWU + 500 m Row

WOD (11m40s)

21-15-9
Deadlift (135#)
OHS (90#)

All deadlifts undbroken expect for last set (4+5)
OHS broken into sets of 7.

Fun WOD :D

Comment #108 - Posted by: j514 at March 5, 2010 9:41 AM

13:14
Overhead Squats were only about 3/4 down.

Comment #109 - Posted by: Linwood Wright at March 5, 2010 9:42 AM

Sidelined with tendinitis/bursitis or worse of my right shoulder
Today: squat improvement training

Comment #110 - Posted by: Pete In Sun City at March 5, 2010 9:47 AM

32/M/190

not as rx'd - I had to scale both down.

DL's to 185 and O-Squats to 95.

Time was 10:01

Gotta do something about my deadlift - it sucks.

Comment #111 - Posted by: john g at March 5, 2010 9:52 AM

As Rx'd - 15:50.

This was tough after I did "DT" yesterday. Loved it, though. I'm really working to get stronger on OHS.

Comment #112 - Posted by: Michael m/47/5'9"/175 at March 5, 2010 10:02 AM

110 for OH squats
225 dl's

12.48

Comment #113 - Posted by: Phil C 48/m/160 at March 5, 2010 10:07 AM

19:10 Rx'd

Comment #114 - Posted by: Zeb m/29/5'8"/160 at March 5, 2010 10:15 AM

30/M/6'2"/215
E-City CrossFit

Santiago-12:57 as Rx'd

Power snatch to get to OHS position. would have been faster but lower back got really tight half way through 2nd round DLs so had to go to 5 reps at a time. first time ever happend on any 21-15-9 DL WOD. not bad form i think the Power Snatch might have been too much, should have racked the weight.

Comment #115 - Posted by: spungerju at March 5, 2010 10:17 AM

HOW DO I SCALE THIS WOrKOUT TO BODYWEIGHT! I'M ONLY 130 LBS.

Comment #116 - Posted by: Afed at March 5, 2010 10:22 AM

DL 155
OHS 35

Still light on ohs, shoulders not very flexible, but last set of 9 unbroken.
15:10

Worked on ring dips during warmup and a few after

Comment #117 - Posted by: brittk at March 5, 2010 10:24 AM

34/M/6'0/195

Scaled OHS to #115.

29:45

Man those OHS were slow. My 1RM is #135 so this was pretty heavy for me.

Comment #118 - Posted by: Dan D. at March 5, 2010 10:24 AM

Warm-up:

1. 3 rounds-samson stretch, 10 x back extensions,10 x OH Squats
2. Push-ups: 20,25,20,20,28
3. Sit-ups: 30,38,30,30,42
4. Pull-ups: 3,2,2,1,1
5. Deadlift: 5 x 135, 5 x 185
6. OH Squat: 5 x 45

WOD: 21-15-9

1. 225lb Deadlift
2. 135lb Front Squat - subbed front squat for OH Squat(shoulder injury)

As Rx'd - 15:42

M/40/6'1"/250

Comment #119 - Posted by: dean at March 5, 2010 10:32 AM

155# DL
95# OHS
= 10:40

Tremors in hands pre/during wod. Had to slow it down so that my heart did not feel like it was going to jump out of my body. Driving me nuts. Tried a 2nd time to see if I could better my time- 2nd time around after a 4 min rest was 10:42- pretty consistent! I could have prob thrown in a 3rd round and been about the same. But my “sprint” time today was not there. Gotta get these shakes checked out.

Erin

Comment #120 - Posted by: in8girl at March 5, 2010 10:32 AM

9:25 rx'd

Comment #121 - Posted by: B-Mo 6', m,32,197 at March 5, 2010 10:35 AM

Rx'd

6:49

Comment #122 - Posted by: amped 35/M/190/6' at March 5, 2010 10:38 AM

25m/205
21-15-9
of 225 DL and 65 OHS.
12 mins
Inexperienced with OHS and dont have bumper plates. Will definetly be adding weight next time.

Comment #123 - Posted by: paulpersizzler at March 5, 2010 10:38 AM

As rx'd, 18:02.

Probably should have scaled down the OHS on this one, as the rx'd weight is 80% of my 1RM. Oh well, live and learn. DLs went fast, 21 / 10-5 / 6-3, OHS were: 7-4-5-5 / 5-1-5-2-2 / 4-3-1-1. Form on OHS was okay, but not great, I had a tough time keeping the bar in line; as I fatigued, it kept drifting in front of me. Was also tough b/c the weight got too heavy for me to snatch as I went on, so I had to clean it, then get it behind my head, and then adjust grip and push jerk it up from behind. Totally spent at the end.

Left shoulder okay during the WOD, but a little sore and tight afterward - monitor.

Comment #124 - Posted by: Mel/36m/5'10"/170 at March 5, 2010 10:39 AM

WOD 38 of 200 as rx'd in 2010

Comment #125 - Posted by: Mel/37m/5'10"/170 at March 5, 2010 10:40 AM

Guys - Do you do 21 straight reps - rest - followed by 15 straight reps - rest - etc...? or what and what about weight for 21 reps? Do we add weight as we go down in reps - the classic pyramid? Thank for the help!

Comment #126 - Posted by: 12th Psyop at March 5, 2010 10:55 AM

Good WOD! Completed as rx'd 12:40!

Comment #127 - Posted by: Dan/M/28/185 at March 5, 2010 10:56 AM

This might be a stupid question, but what if i can't lift 225 deadlift and 135 overhead squat?

Comment #128 - Posted by: josue at March 5, 2010 10:59 AM

47/m/71 kg
3xCFWU
WOD with DL 102,5 kg, OHS 32½ kg
time 20:02

Comment #129 - Posted by: AndersI SWECON KFOR at March 5, 2010 11:05 AM

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat
RX'd
time 16:16

Deads were easy, my grip is the only reason I broke at all.

OHS's on the other hand were hard. I did ok on the first 7or so reps, but My shoulders started to give way. .

Dropped the bar on second set once.
Dropped the bar twice on the the thidr set. My shoulders just couldn't stand up to that much reps. I got done and my shoulders were screaming! I thought about rolling them for a second they hurt so bad. But it passed quick enough.

Comment #130 - Posted by: NikNichols42yo 5'7'' 165lbs at March 5, 2010 11:08 AM

First day with cross fit and I am glad I found CrossFit.com. I had to start at lower weights unfortunately to get accustomed to the new movements, specifically balance.

DL 205lb
OHS 75lb
16:07

Comment #131 - Posted by: Kendall at March 5, 2010 11:11 AM

--question about scaling--

Would it be better to break up the 225 in to 2, maybe 3 smaller sets of 21?

OR

Lower the weight down to say 185, and try to get the full 21 reps without a break?

Thanks!

Comment #132 - Posted by: exige at March 5, 2010 11:11 AM

M/36/5'10"/175

8:14 as Rx'd

As I figured my legs are shot...so is my back, grip, core and lungs. Awesome WOD. Love the new 21-15-9 workout. Let's give it a nice girls name just for fun. We already have Fran, Diane, and Elizabeth in this scheme. Just thinking out loud.

NEVER QUIT!

Comment #133 - Posted by: Dan Blackmon at March 5, 2010 11:16 AM

@ Dan B.

I vote for Bertha.

Comment #134 - Posted by: exige at March 5, 2010 11:19 AM

CFWU x3

26:11
OHS @ 95#

Comment #135 - Posted by: Matthew at March 5, 2010 11:21 AM

m/38/195/6

21-15-9
155# deadlift
75# ohs

16 minutes
worked on form

Comment #136 - Posted by: jsr at March 5, 2010 11:25 AM


m/6'4/185/22

14:23

95# for OHS ... Working on my technique so going up to Rx'ed weight wouldn't have been good. Overall I think my OHS is getting better. Great WOD!

Comment #137 - Posted by: John Carstensen at March 5, 2010 11:25 AM

43:08 as Rx'd. I am so weak!

Comment #138 - Posted by: Chad at March 5, 2010 11:27 AM

8:50 Rx'd
First WOD with my new DoWin's
Feet felt a little cramping towards the end.

Comment #139 - Posted by: Gabriel Wright at March 5, 2010 11:28 AM

CFWU x 3 Std

#185 DL; good wt, next time +10
#65 OHS (LOL) but some of them felt like good form.... so progress

11:56

HSPUs, Jump rope to close.

Comment #140 - Posted by: F15E_WSO/47/6'/180 at March 5, 2010 11:32 AM

M/42/5'11"/180

As rx'd

19:55

(OHS were tough since I don't have bumpers--lost balance and dumped twice)

Comment #141 - Posted by: nutfam at March 5, 2010 11:33 AM

Chad, #136,
Don't worry about being "weak" (your words) you will get stronger but 43 minutes is a LONG time for this type of WOD. You might think about lowering the weight and trying to "blow through" so you can knock these out faster, that is part of the process too....good luck and hang in there.

my 2 cents.

Comment #142 - Posted by: F15E_WSO/47/6'/180 at March 5, 2010 11:35 AM

Kept this lite as I wanted strict form but a quick pace.

Deadlifts 155#
Overhead squats 65#

8:50

Finished out with rounds of 6 and 3 for 11:10

Did several sets of back extensions, g/h sit ups
and hang straight leg raises.
Hit the core hard.

Laura f/47/5'7/150

Comment #143 - Posted by: power-girl at March 5, 2010 11:36 AM

As Rx'd 19:44

My garage is now a biohazard zone if it wasn't before. 2nd day of antibiotics for pneumonia and my garage is covered in all these yellow spit puddles as my lungs did some spring cleaning of their own. I almost puked several times, this WOD was hard.

Good day

Henry

Comment #144 - Posted by: Henry 33-186-M-@5280' at March 5, 2010 11:36 AM

Deadlifts 225 unbroken and sweet...Ohs 66 pounds improving slowly...total time 13:27

Comment #145 - Posted by: Craigb at March 5, 2010 11:38 AM

rx'd
8:18

Comment #146 - Posted by: Ryan at March 5, 2010 11:41 AM

10:27 as Rx'd
back hates me

Comment #147 - Posted by: Kevin Bania, 27yrs, 70", 180lbs, Ramadi, Iraq at March 5, 2010 11:44 AM

CF W/U x2

Brand X scaled:

15-9-6

155 lb Deadlift
75 lb Overhead Squat

FML

Comment #148 - Posted by: Chris Bonvie at March 5, 2010 11:48 AM


m/6'4/185/22

14:23

95# for OHS ... Working on my technique so going up to Rx'ed weight wouldn't have been good. Overall I think my OHS is getting better. Great WOD!

Comment #149 - Posted by: John Carstensen at March 5, 2010 11:57 AM

Anybody know what time the sectionals are going down at the Arnold? I can't seem to find any info on the website.

Comment #150 - Posted by: steelo at March 5, 2010 11:57 AM

13:22

Comment #151 - Posted by: mrd m/25/5'10"/195 at March 5, 2010 12:12 PM

M/32/6'/172

8:45 Rx'ed.

Been doing doubles all week, the weights were fine but felt smoked. Wanted to go unbroken on OHS but ended up 11 & 10, 3 & 6 & 7, and 6 & 3. Lungs felt seared, hoping this respiratory crap goes away b4 Norcal Sectionals. Fun WOD, this should be a benchmark!

Comment #152 - Posted by: Damon - Wasatch at March 5, 2010 12:13 PM

bw-200

wod
21-15-9
225# deadlift
42-30-18
dowl overhead squat

8:42 total

Comment #153 - Posted by: corry at March 5, 2010 12:14 PM

21:30
Subbed 135lb squats

Comment #154 - Posted by: headhunter at March 5, 2010 12:17 PM

225/95

15:02

Comment #155 - Posted by: Raph at March 5, 2010 12:17 PM

205# dead lifts
started at 65# & went to 45# bar & worked on form.

got r done in 12:11

Illegitimi non carborundum

Comment #156 - Posted by: Bill Hoogsteden at March 5, 2010 12:17 PM

Snatch grip dead lifts 225 lbs; OHS 115 lbs, 19:07.

Wow, that was hard I guess my OHS is still a weak point. Felt energetically a little down today also. Time for me to rest this weekend.

Comment #157 - Posted by: Kamper M/45/200/74" at March 5, 2010 12:27 PM

First week doing crossfit

as rx'd 15:32

Comment #158 - Posted by: dmt37 at March 5, 2010 12:33 PM

CFWUx3

as rx'd for the first time (kipping pullups, pullups and dips broken into sets)

I've decided it would be more fun to give the exercises interesting names. Therefore, today I did:

185# stonehauler's lift (i wanted to call this the manmaker lift, but that's already a different exercise)

65# oakspine squats

21-15-9 (broken sets, ~5 for the DLs, up to 10 for the OHS as i progressed)

25min

Once I got the feel for the OHSs, I realized I could probably go heavier next time, but I'm glad I started lighter to feel it out a bit.

The deadlifts felt a little light at first, but I think if I had gone heavier I probably would've hurt myself by the end.

40min treadmill

-this was shitty cardio. my body was just not feeling it after the DLs and squats so most of it was just walking. stilll...

-230 cal, 2.4mil

Comment #159 - Posted by: CJPSmith M/23/5'10"/180 at March 5, 2010 12:38 PM

15:59
sub for OHS=front squat at 135
-legs are jello
-finally did first OHS with 45lb bar, very excited to continue to work on that new skill.

Comment #160 - Posted by: magnus 24/5'8"/155 at March 5, 2010 12:40 PM

Are OHS supposed to work your lower back out more than your legs and shoulders?

stopwatch broke, looked at a clock
18 min & some seconds

202lb x 15 then 162lb for the rest of Deadlift
47lb OHS

I would have done more on deadlifts but my gym only has one usable bar, and there are no 35lb weights, I just tried to make it so I could change the weights fast enough, and I was feeling lazy today, still sore from a thrash metal concert.

Comment #161 - Posted by: FinnishCraig m/22/5'8"/158 at March 5, 2010 12:46 PM

I didn't see a question like this, and have searched all i could.

I am going to have to work out at my house tonight, and I only have 135# of weight. So do I do the Rx'd reps for deadlift? or Do i up the reps for the dead lift to make it a bit more taxing?

Comment #162 - Posted by: wyatt22 at March 5, 2010 12:51 PM

Hi all, I just started crossfit in November. I'm new to the OHS so I scaled the weight quite a bit. During the last set today, I heard and felt a tear in my left bicep. It's not unbearably painful but uncomfortable to lift anything remotely heavy. Any ideas what I did? Should probably heal itself, right?

Comment #163 - Posted by: Eric at March 5, 2010 12:51 PM

7:42 Rx'd after a 300 m sprint row for 48.6

Comment #164 - Posted by: Espresso Doctor at March 5, 2010 12:51 PM

m/36/5'11/213ish/5'11

As Rx'd
15:54

*Not to plug but watching a CF Journal video helped w/ the OHS. Good example. I would always receive the bar from the rack and try to OHS with my hands about should width apart cuz I couldn't lift if they were wider and even racking it from the front proved uneffective. It never crossed my mind to rack it on the back squat, get positioning then jerk to OH position.

Comment #165 - Posted by: Keith M at March 5, 2010 12:53 PM

*ineffective*

Comment #166 - Posted by: Keith M at March 5, 2010 12:54 PM

m/178cm/89kg/34y
225 pound Deadlift(100kg)
110 pound Overhead squat(50kg)
11:25

Comment #167 - Posted by: gepeto at March 5, 2010 12:58 PM

17:00 on the dot

scaled to 185lb dead, 75lb OHS

Time could have been much lower if I didn't have to change weights off the bar between every set.... that being said the overhead squats absolutely murdered me, my form is still bad even with a pvc!

Comment #168 - Posted by: Bill at March 5, 2010 1:00 PM

m/21/5'8/180

after warming up with some bench, shoulder press, and dips,

as recommended
11:20

good one

Comment #169 - Posted by: Stuart at March 5, 2010 1:07 PM

m/5'10"/195lbs/32y
200lb deadlift
65lb OHS
11mins (ish)

CrossFit newbie (1st week!), only the 2nd time ever doing OHS, damn they are tough! Looking forward to the next WOD!

Comment #170 - Posted by: CrazyPete at March 5, 2010 1:08 PM

m/42/72/188

cfwux3 (no ohs)

scales WOD to 185/95(75 after first 10)
11:58

Comment #171 - Posted by: Derek at March 5, 2010 1:10 PM

This might be a dumb question, but what if i can't lift 225 deadlift and 135 overhead squat.

Comment #172 - Posted by: josue at March 5, 2010 1:15 PM

m/27/5'11"/195
m/38/6'/190
As rx'd
5:15

Legs were definately rubber afterwards.

Comment #173 - Posted by: David and Kevin @ La Jolla Country Day at March 5, 2010 1:15 PM

M/26/5'11"/200

deadlift 205
ohs 95, down to 75 after 2 reps in 2nd set.

23:47.6

Comment #174 - Posted by: Matt d at March 5, 2010 1:22 PM

Scaled to 205 DL and 115 OHS

17:39

Comment #175 - Posted by: Cleveland at March 5, 2010 1:25 PM

M/29/5'10"/183

deadlift 225
OHS 95

7:24

working on form for the OHS. very new to those

Comment #176 - Posted by: Mark at March 5, 2010 1:27 PM

CFWUx3 (OH Squats w/o bar/pipe)
BWU

20:08

Scaled down to 165lb. Deadlift and 65lb. Overhead Squat.

Ernest 39/M/61"/158

Comment #177 - Posted by: twiki2 at March 5, 2010 1:31 PM

m/170

as rx: 10:32

Comment #178 - Posted by: jnel at March 5, 2010 1:36 PM

as rx'd
9:47

Comment #179 - Posted by: B Miller/m/5'9"/248 at March 5, 2010 1:48 PM

DL:167#
OHS:67#

should have done more weight on DL but im finally starting to get the hang of these OHS by the end of the workout

32:12

Comment #180 - Posted by: Jeff m/6'/155/16 at March 5, 2010 1:56 PM

DL: 185#
OHS: Bar only (my form needs to improve)

13:26

This is day 4 of my CF experience. Talked into it by a co-worker and can say I'm a fan, regardless of the suck.

Comment #181 - Posted by: B Baugh/m/5'10"/207 at March 5, 2010 2:07 PM

m/44/185

as rx'd

9:55

Comment #182 - Posted by: cosmo at March 5, 2010 2:08 PM

m/38/254

Wanted to do some running
800 m run
situps x 30 (did knees to elbows)
burpee x 20
pull ups x 20 (did with 30 lb band)
115 cleans x 15
30 19" box jumps
400 m run
5 dips / 5 pull ups (band 30 lb)
24:29:26
catch up later

Comment #183 - Posted by: tpdfish at March 5, 2010 2:13 PM

as rx'ed

11:58

m/5'9/160

Comment #184 - Posted by: bingell at March 5, 2010 2:14 PM

m/6'/185

rx exceeds RMs so rearranged into rnds;

11-10-8-7-5-4
DL w/225
OHS w/135
total time: 12:30

Comment #185 - Posted by: RobertP at March 5, 2010 2:24 PM

Scaled to 115# OHS

12:33

Aloha,

Jordan

Comment #186 - Posted by: Jordan...28/180 @ Holloman AFB at March 5, 2010 2:28 PM

m/42/5'6/170

as rx'd

26:41:66

Scaled down the OHS to 65lbs (recovering from a shoulder injury). Practiced keeping good form on this WOD.

Comment #187 - Posted by: James Barchenger at March 5, 2010 2:29 PM

14:02

Scaled to 115 OHS after failing with the 135's after a couple of attempts

225 lb Deadlift

34/165/5'8"

www.crossfitjulia.com
Louisville, CO

Comment #188 - Posted by: Shawn Bandel at March 5, 2010 2:34 PM

M/45/6'1"/185

As Rx had to redo a number of OHS for form/depth
11:33

Comment #189 - Posted by: medic8 at March 5, 2010 2:37 PM

225# Deadlift
95# Overhead Squats

11:30

Much harder than I thought it would be and I scaled overheads down.

Comment #190 - Posted by: Bells 37/6"1"/195 at March 5, 2010 2:45 PM

Pack (185/95)

15:30

Comment #191 - Posted by: graham King M/36/6'3"/205 at March 5, 2010 2:48 PM

scaled OHS to 65# because im still working on form. they still tore up my wrists pretty good though.

12:48

Comment #192 - Posted by: CodyS m/16/6'0"/190 at March 5, 2010 2:51 PM

Second workout of the day
as RXd
17:47

did 30 muscle ups for time this am in 9 minutes

M/165lbs/47/ATL

Comment #193 - Posted by: brad mcleod at March 5, 2010 2:52 PM

6'/2"/ 30/ 195
scaled
15, 12, 9 reps of
225 dead lift
115 OHS
best set of OHS was 5 together
they need regular work
15:21

Comment #194 - Posted by: Horst at March 5, 2010 2:54 PM

39:06 as rx'd..I finished and that was all that matters,being that 135lb is my (comfortable)max. 225lb d.l. no problem. ass to grass on OHS.

Comment #195 - Posted by: TRIPKASE m/37/5'7/160 at March 5, 2010 2:55 PM

m/38/76/210

DL 225-225-225
OHS 115-105-105

14:55

Comment #196 - Posted by: Chas at March 5, 2010 2:56 PM

Deadlift 225
OHS 65
14:35

Comment #197 - Posted by: Paul at March 5, 2010 2:56 PM

As Rx'ed
26:14

Comment #198 - Posted by: CBrown at March 5, 2010 2:57 PM

11:55 with 75 OS and 185 DL

Dissapointed with how much I had to scale, but finally made it through a workout properly.

Comment #199 - Posted by: Ian Morris at March 5, 2010 3:03 PM

29/M/145

Scaled to 185 lb DL and 75 lb OHS. Only had one bar, so switching weight between sets definitely added a bit.

12:51

Comment #200 - Posted by: Eric E at March 5, 2010 3:15 PM

overhead squats for time. thats a new one

Comment #201 - Posted by: rock strongo at March 5, 2010 3:23 PM

41/M/228/6

Scaled OHS to 45#

13:20

Comment #202 - Posted by: power_puff_boy at March 5, 2010 3:31 PM

20/M/5'10"/170

Scaled the OHS to 90#, but did the Dead Lift as Rx'd. I tried the OHS at 135# and lost the weight as I went down for the first squat. I threw it into the platform and caught some looks from everyone in the gym. I decided to scale after that.

18:34

Comment #203 - Posted by: JAW4 at March 5, 2010 3:33 PM

m/22/180

scaled OHS to 125
DL as rx'd

13:30

Comment #204 - Posted by: harry at March 5, 2010 3:37 PM

8:55 as rx'd

Comment #205 - Posted by: Delahunty at March 5, 2010 3:39 PM

31yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Deadlift 95lbs x 5-5 135lbs x 5 185lbs x 3 225lbs x 2
Overhead squat 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 3 135lbs x 2

As rx’d: 27:16
Foam roll after

Comment #206 - Posted by: Sesoku at March 5, 2010 3:40 PM

had to scale those overhead squats as my shoulders were screaming and about ready to give out halfway through the first set of 21 - didn't want to take too much of a chance

OHS: 115
Deadlift: 225

9:35

Didn't seem to be going low enough on those OHS - did a lot of practice with the barbell to get as low as possible - back straight, bar over vertical symmetrical axis of body goes a long way - weight on heals, curved spine, butt out.

Finish Strong!

Comment #207 - Posted by: Neill m/20/5'11"/186 at March 5, 2010 3:40 PM

Are you supposed to do 21DL then 21OHS, 15DL then 15SP and so on?

Comment #208 - Posted by: Jason at March 5, 2010 3:43 PM

21 - 15 - 9
115# Cleans
115# Front Squats
12:15 Good workout
then 12:00 X-Trainer
then 50 Sits
Then 25 Pushups

Comment #209 - Posted by: dyagg at March 5, 2010 3:49 PM

OHS! One of my many weaknesses!

12:08

Scaled to 75# for OHS, but they still felt like garbage and looked even worse than they felt, so I dropped to 45#/bare bar after the first 12 and finished off focusing on form.

Comment #210 - Posted by: neil at March 5, 2010 3:50 PM

33/m/165

cfwu x2

subbed 135lbs thrusters,front squats,and back squats for the ohs. 225 dl

23:33

Comment #211 - Posted by: karim saouid at March 5, 2010 3:52 PM

34/m/175

No excuses, just not up to my full potential...yet

185 Dlift
115 OHSqt

4:03

Comment #212 - Posted by: eo at March 5, 2010 3:57 PM

Dlift 95lbs
OHS 33lbs

5:40

Deadlift was pretty good. Had to really concentrate on form for the OHS.

F/34/5'0"/108lbs

Comment #213 - Posted by: Nyree at March 5, 2010 4:02 PM

M/33/142lbs/5'5"

DL's as rx'd
OHS 95lbs - wrists didn't like heavier weight.
10:10

Comment #214 - Posted by: Brandon Burritt at March 5, 2010 4:03 PM

38M/5'10"/170#

W/U: jump rope, 100 single-unders + 50 double-unders; (45# OHS, GHDSU, back ext., strict pull-ups, push-ups), 1x10; OHS, 3x5 at 70-90-120#; DL, 3x5 at 135-185-205#.

As Rx: 10:44.

C/D: PNF of hamstrings; 17 ROM exercises.

I should be able to cut some time on this, if I do a better W/U. The first round of OHS were too slow, but felt great after that.

Comment #215 - Posted by: rjf (Since 07-20-07. WOD no. 720) at March 5, 2010 4:14 PM

13:07

Comment #216 - Posted by: Ron - M/23/5'7/155lbs at March 5, 2010 4:22 PM

Subbed 95# OHS
Deadlifts as rx'd (unbroken)

Only had one bar, so lost a lot of time changing out weights. Very happy with ass to grass OHS. They are getting better. Not too long ago, 100# was my one rep max. (See workout log for time and details).

Comment #217 - Posted by: Ronnieboy at March 5, 2010 4:25 PM

Anyone have a good sub for OHS? I did front squats with 135 for 21-15-9. My arms are absurdly long and I feel myself falling forward and balancing on my toes with OHS. Thanks a lot!

Comment #218 - Posted by: Chris M/24/190/6'1" at March 5, 2010 4:28 PM

as rx'd
6:25
M3/39/5'7/165lbs

Comment #219 - Posted by: Bryan B at March 5, 2010 4:30 PM

33m/5'8"/175
as rx'd
23:23

Comment #220 - Posted by: Chris McLendon at March 5, 2010 4:30 PM

65# overhead squats
13:40

Comment #221 - Posted by: mikes at March 5, 2010 4:32 PM

26/m/5'11"/180
did as rx'd until 10th OHS then went down to 95
25:37
Just not feeling good and still worried about knee.

Comment #222 - Posted by: justaman - liberty sc at March 5, 2010 4:35 PM

DL's as Rx'd
Scaled OHS to 95lbs. (still pretty ugly)

18:04

Comment #223 - Posted by: Garth M/28/6'2"/185lbs at March 5, 2010 4:36 PM

M/36/175

Forgot to start clock. Oh well, awesome WOD!

225# as rx'd.
OH Squats done with 95#.

Comment #224 - Posted by: BillB at March 5, 2010 4:38 PM

rx 13:38
after seal fit strength wod and stamina wod killer workout

Comment #225 - Posted by: andrew at March 5, 2010 4:38 PM

13:14
OHS @95 lbs
Wish I had gone heavier. Could not do OHS 6 months ago so this was an accomplishment..
Heavier next time
DL sets unbroken.... @ 225

M 6'2"/230/40

Comment #226 - Posted by: Lynchy at March 5, 2010 4:44 PM

First time I feel like my OHS are starting to come around. Has taken over a year! Scaled to 115, but should've done 135 as rxd. Next time. DL as rxd.
12:39
Oh yeah. Weight shoes help me a lot.

Comment #227 - Posted by: jeffc M/53/210/6'0" at March 5, 2010 4:52 PM

Whoa. Nobody told me that this would crush my soul so bad.

OHS kill me - they combine my two weaknesses. My poor right shoulder isn't happy unless I lock it in perfectly, and squats have always been bad.

- Typical CF Warmup
- OHS - Had to do 85lbs.
- Deadlifts 225lbs, tore em up in no time. My favorite.

12:00 flat. Gotta get the OHS up.

Music: Angel Dust - Bleed

Comment #228 - Posted by: Berto/28/6'0/185/11% at March 5, 2010 4:57 PM

21:49

Only one bar to work with, so I had to change weights in between sets and snatch into each set of overhead squats.

I'm probably in the minority here since I was able to do more of the overhead squats unbroken than the deadlifts. I don't know what that says about my strengths/weaknesses, but I do love me some overhead squats.

Comment #229 - Posted by: Alton 30/m/5'11"/175lbs at March 5, 2010 5:01 PM

205 Dlift
105 OHSqt

24:42

Comment #230 - Posted by: Glenn at March 5, 2010 5:04 PM

Overhead squat breakthrough! Only used the bar, but form felt much better after I got a roll going. Used 135 for deads.

11:17

Chin up!
Olive

Comment #231 - Posted by: Olive Oyl f/43/150/5'10" at March 5, 2010 5:16 PM

CFWUx3x15

185# DL
95# OHS

6:22/5:30/2:22 = 14:15 total

sort of disappointing

hard to get good rhythm on OHS - next time try a few warmup sets with the regular weight

Comment #232 - Posted by: Pete - Decatur GA at March 5, 2010 5:16 PM

21-15-9
225# deadlift
135# overhead squat

mackey 8:56
tony 7:31

Comment #233 - Posted by: mackey at March 5, 2010 5:17 PM

Just did squats yesterday so changed to 21-15-9 of 225# deadlifts and 135# push presses. Fun WOD 8:58

Comment #234 - Posted by: Benny1 at March 5, 2010 5:20 PM

95 # OHS
275 DL

13:04

Comment #235 - Posted by: Tim 42/m/5'8"/205# at March 5, 2010 5:25 PM

Need a lot of work on the overhead squats. Props to those who did this WOD as rx'd. I'll be feeling this in the morning for sure.

Comment #236 - Posted by: Bedo at March 5, 2010 5:27 PM

Crossfit Day 5

Deadlifts 135
Squats 135(not OH)

21-15-9

Need alot of work

Comment #237 - Posted by: IrishMarine13 at March 5, 2010 5:35 PM

cfwu x 3 (+90 pushups)

21-15-9
scaled to:
207# DL
65# OHS (Did the first 8 reps w/ 89#, but shoulders started cramping.)

forgot to time it.

Comment #238 - Posted by: crix (39/5'11"/169) at March 5, 2010 5:37 PM

M/33/5'4"/142lbs
Subbed 95lbs for OHS
DL as rx'd
8:46

Comment #239 - Posted by: Matt Burritt at March 5, 2010 5:43 PM

M/25/5/9"/177

21-15-9 reps of:
225 pound Deadlift
95 pound Overhead squat

Time: 15:17 Only had 1 bar, bar power snatched, OHS wasnt bad at this wt.

Base gym doesnt have bumper plates and they freak when u drop a loaded bar so I didnt want to go as rx'd on OHS because I knew I would have to bail a few times. Next time clean the wt. or use a sqt rack.

DO WORK!!!

Comment #240 - Posted by: BlackCatX-Fit at March 5, 2010 5:45 PM

scaled OHS to 95#. 17:00

Felt like I was able to dial in the OHS for a string of 8 on the first and second round, but aside from that really struggled. DLs were good, only set down weight to change grip.

Comment #241 - Posted by: ryan 6'/33/185 at March 5, 2010 5:45 PM

Subbed 205 lb. deadlift, 95 lb. overhead squats
Deadlift - 21, 15, 9 reps
OHS - 15, 9, 3 reps

Comment #242 - Posted by: SB at March 5, 2010 5:45 PM

scaled OHS down to 95#
13:15

Comment #243 - Posted by: GU997 at March 5, 2010 5:47 PM

Forgot to post the time 20:23

Comment #244 - Posted by: SB at March 5, 2010 5:47 PM

DL 135#
OHS 45#
10:26

the 21 OH squats were unbroken which made my day! :)

plus MU, HPC & BP skill development

Comment #245 - Posted by: Nicky (F/46/5'2"/122) at March 5, 2010 6:00 PM

185 dl
65 ohs

18:08

Comment #246 - Posted by: illis m/29/160/5'10 at March 5, 2010 6:21 PM

DL 225#
OHS 45#
25:26

Comment #247 - Posted by: gazaloo/m/45/160lbs/5'9" at March 5, 2010 6:24 PM

m/37/186/72"

DL 225
OHS 85#(21),65#(15&9)
8:58

Comment #248 - Posted by: VooDoo Medic at March 5, 2010 6:26 PM

91 lb dealift
44 lb overhead squat

Comment #249 - Posted by: rox f/44/5'4"/120 at March 5, 2010 6:31 PM

As RX'd

8:30 Liked the way this one sucked.

Stairs now hurt. Not looking forward to my 10 mile run tomorrow.

Comment #250 - Posted by: Dodsworth m/29/200/5'9'' at March 5, 2010 6:58 PM

42/m/155
205 DL and 115 OHS
first time back from injury
11:28 got the heart going, but feeling good
scaling down was the right thing.

Comment #251 - Posted by: mhollis at March 5, 2010 6:59 PM

As RX'd

7:55

22/70/170

Comment #252 - Posted by: Matt Chupp at March 5, 2010 7:03 PM

Unbroken and pretty fast, but i went light today. I am still uncomfortable with overhead squats, but am starting to feel a bit better about them. I think I'll go heavier next time they come up.
185# deadlift
65# overhead squat

Comment #253 - Posted by: runningeasy m/44/5'9"/205 at March 5, 2010 7:11 PM

started with 135# OHS kept scaling down to 65# to work the form and technique.

Comment #254 - Posted by: greg 6'4"/216/38 at March 5, 2010 7:16 PM

Well, I had a sense of trepidation when I saw the WOD. Unfortunately, it turns out that I was correct. My lower back has a weak spot and it is now a pain in my tail again.

However,

12:32.7 Yup, I completed the dang thing!

110 pound deadlift
95 pound overhead squat

Comment #255 - Posted by: Notsohot at March 5, 2010 7:20 PM

sub 185 DL, 65 OHS
27:33

Comment #256 - Posted by: David Burns at March 5, 2010 7:24 PM

21-15-9 of:

170 lb. Deadlift
60 lb. OHS
10:57

My PR is only 115 lbs. on OHS, so I tried 80 lb for the first 3 reps.The 4th was pretty tough and I broke form, so I knew it would not be a good idea to push with that weight. 60 lbs. worked really well. Hoping my OHS will go up quickly :)! Great wod!

Comment #257 - Posted by: Steele at March 5, 2010 7:31 PM

W & D @ home

W
scaled 153# DL 67# OHS
21 - 4:20
15 - 8:45
9 - 11:00

D
scaled to 135# back squat, 225# DL
1 day post ER visit for Migraine and narcotics
no fine motor skills possible today
21 - 3:35
15 - 7:35
9 - 9:47

Comment #258 - Posted by: waderpro at March 5, 2010 7:35 PM

12
9
6

around 30 minutes

Comment #259 - Posted by: I_M_Sam at March 5, 2010 7:41 PM

As Rx'd

13:56

Comment #260 - Posted by: jon h M/48/145 at March 5, 2010 7:56 PM

M/26/140/5'11"
subbed 115 for ohs
as rx'd on dl
10:30

Comment #261 - Posted by: Jon at March 5, 2010 7:58 PM

18:54

I sacrificed form for time, my OH squats were barely 90 degrees, not even close to ass-to-ankles...and it wasn't even that good a time.

next time, strict OH squats

21/m/158/5'8

Comment #262 - Posted by: Clack_Attack at March 5, 2010 8:09 PM

13:03 RXD

Comment #263 - Posted by: Chris Shone at March 5, 2010 8:18 PM

13:03 RXD

Comment #264 - Posted by: Chris at March 5, 2010 8:19 PM

M/31/190/6'1"

As rx'd: 16:56
The first time that I've ever done overhead squats. They felt strange at first but I started getting used to them after the first round.

Comment #265 - Posted by: Clint at March 5, 2010 8:22 PM

CFWoD 27

Awesome WoD... first time doing a real set of OHS - glorious and brutal.

21-15-9 of
80kg DL
30kg OHS

Time: 15:00

Comment #266 - Posted by: Jacques at March 5, 2010 8:30 PM

First round deadlift at 225 all 21 reps
65 lb OHS is still a awkward lift for me, hips are tight
2nd round of 15 rep deadlift at 205 lbs and stopped there

Comment #267 - Posted by: Jhaley 26/M/6'/180lbs at March 5, 2010 8:41 PM

SUB 185# dl
SUB 95# os

14:39

Comment #268 - Posted by: Ticotexas M/40/69/150 at March 5, 2010 8:44 PM

Deadlifts as rx'd
OHS scaled from 135 to 45

6:54

Comment #269 - Posted by: nolaRyan at March 5, 2010 9:17 PM

cfwu x 3 (4 strict pu's/round)

not Rx

21-15-9 of 205lb. dead lift, 115lb. overhead squat

20:27

Comment #270 - Posted by: Darren 37m/5'10"/215, Pasadena, CA at March 5, 2010 9:22 PM

"could someone enlighten me on the overhead squat? I guess I just don't see the benefit v. risk in this particular exercise." Comment #95 - Posted by: Tyler Holt at March 5, 2010 8:41 AM

Tyler - you did the right thing. Ovhd Sqt provides a unique test of your ability to weld hip to spine and stabilize - long moment arm will punish any unstability and/or flaw in your squat. However, you wouldn't want to learn how to ovhd sqt in a WOD like this - but definitely watch a bunch of vids, both from cf.com and the Journal, and practice the movement with empty bar daily. when you get the feel for it, add weight. Get coaching on the movement if at all possible - faster learning curve. First time you knock out 15 ovhd sqts with some weight, you'll know why it's cool to be able to do this movement.

Comment #271 - Posted by: Apolloswabbie 72.5 209 45 yoa at March 5, 2010 9:26 PM

m/30/5'11"/180

As rx'd

9:24

Thought I might have to scale the OHS's but was able to get them done and even managed the last set unbroken.

Comment #272 - Posted by: m t cowboyd at March 5, 2010 9:34 PM

rx'd

10:58

Comment #273 - Posted by: tpd122/M/23/167/5'8" at March 5, 2010 9:41 PM

13:27
OHS at 95lb. ID'd my weakness and will set my goals.
M/39/162/5-11

Comment #274 - Posted by: 42elysium at March 5, 2010 9:52 PM

m/27/200/6'1.5"

95 lb OH squuat
225 DL

11:37

should have gone 115 for squats

Comment #275 - Posted by: mark at March 5, 2010 10:25 PM

11:04

Comment #276 - Posted by: B. Rhaly at March 5, 2010 11:21 PM

M/25/150#/5'7"

As Rx'd

All DL unbroken
OHS broken sets:
1. 7, 5, 5
2. 5, 5, 5
3. 5, 4

Time: 14:15 (PR)

Comment #277 - Posted by: Ransom at March 5, 2010 11:50 PM

17:30

DL 225#, OHS 45# (new movement, training)

Then I bicycled home.

Aloha.

Comment #278 - Posted by: pedalingj on Maui m/38/213/77" at March 6, 2010 12:38 AM

DEADLIFT:
21X45LB 15X65 9X95 6X115 3X135
OVERHEAD SQUAT:
very light bar 10lbs...worked on form and going very very deep
21x10 15x10 9x45 6x45
11:17

Comment #279 - Posted by: angie at March 6, 2010 2:53 AM

12:03 did overheads with 95lbs. to maintain some decent form.

Comment #280 - Posted by: Pacers at March 6, 2010 2:55 AM

OS: 95 lbs - Tried 135, but just wasn't going to be able to do enough in a row to make it worth while.
DL: 225

Time: 11:37

Comment #281 - Posted by: steve g m/25/6'3"/215 at March 6, 2010 4:07 AM

M 36/5'10/170

225DL
115 OHSQ

26:07
1 bar
w/ at least 6 minutes of weight changover

+30GHD & 10 Ring Dips

Comment #282 - Posted by: RHoll at March 6, 2010 5:09 AM

scaled OHS to 115

no accurate time, forgot watch

Comment #283 - Posted by: Jon-David at March 6, 2010 5:17 AM

m/41/6'0"/195

as rx'd

17:31

Comment #284 - Posted by: Jeff H at March 6, 2010 5:45 AM

Subbed OHS 75lbs

15:01

Comment #285 - Posted by: Wayne at March 6, 2010 5:48 AM

M/32/6'3"/200

As Rx'd: 9:17

Comment #286 - Posted by: Ben S at March 6, 2010 6:02 AM

23/m/6'0/195

14:19

Sub'd 105# OHS. Had an embarrassing bout with trying 135# an 115# so...

Comment #287 - Posted by: DenverDawg at March 6, 2010 6:09 AM

m/31/220

8:15

Comment #288 - Posted by: Matthew at March 6, 2010 6:43 AM

I'm starting to have a rough time remembering how to do the WODs.

Scaled:

21-15-9
155lb DL
85lb OHS

Did the first 21 reps of the DL 50lbs light...*shakes head*

Comment #289 - Posted by: Fkarcha at March 6, 2010 7:03 AM

Err, my time was 10:31

Comment #290 - Posted by: Fkarcha at March 6, 2010 7:08 AM

scaled to 40kg ohs: 13.55

Comment #291 - Posted by: Jon A at March 6, 2010 7:50 AM

DL 2x150lb, 2x135, 17x115
DL 15x115
DL 9x115
OHS 45lbx21,15,9
time 25 minutes

Comment #292 - Posted by: JoshuaM M/28/73"/165# at March 6, 2010 8:01 AM

as rx'd

10:59

repeated several ohs as balance precluded going all the way down. great glute wod. much harder on the cardioresp than i thought too. somewhat frannish.

Comment #293 - Posted by: mtvet/45/6'/220 at March 6, 2010 8:06 AM

Not quite as Rx'd.

21-15-9
155lb Deadlift
40lb Overhead squats

14:27.

Form and balance are still major issues with the overhead squat. Just last week it was hard with a broomstick so I won't complain. Not an easy movement.

26/F/5'7"/151

Comment #294 - Posted by: Allison at March 6, 2010 8:25 AM

scaled
205 DL
95 OHS
had to change weights in between
18:56

Comment #295 - Posted by: tjmahl at March 6, 2010 8:27 AM

21-15-9
225 lb. deadlift
95 lb. overhead squat

9:50

Comment #296 - Posted by: Brian 19/m/6'3"/230 at March 6, 2010 8:40 AM

scaled to 200 and 100, 17 min even.

m/34/192lbs

Comment #297 - Posted by: JustinT at March 6, 2010 8:46 AM

m/47/177
rx'd 14:35 dl slow still watching back.

Comment #298 - Posted by: Troy at March 6, 2010 8:57 AM

9:59

As rx'ed except for a slightly smaller than reg bar...probably about 120...talking to my gym about that one.

Comment #299 - Posted by: jongb at March 6, 2010 10:01 AM

12.42

Comment #300 - Posted by: Rosie in Atl at March 6, 2010 10:25 AM

Scaled to 95# OHS. 8.30

15 minute break and then 30 muscle ups: 9.35 (PR)

Comment #301 - Posted by: Mike Honcho M/31/5'10"/170 at March 6, 2010 11:07 AM

29/78"/230
as rx'd
5:57
all sets unbroken

Comment #302 - Posted by: Erik Miller at March 6, 2010 11:25 AM

35/71"/220
As rx'd, but added 180# bench press
20:34

Sets were a little broken
OHS form a little off. Went 90. Working on it.

Comment #303 - Posted by: Wes Lizotte at March 6, 2010 11:46 AM

M/32/175
Rx'd : 8m58s

Comment #304 - Posted by: GPerron CFChambly at March 6, 2010 11:48 AM

m/28/160
as rx'd
17:05
As suspected, OHS times killed the entire workout. Left shoulder felt like it was pushing its anterior ROM limit.
This workout did increase confidence in the OHS. I have only gone over 135 once to test my "max" which is only about 145 because of the jello shoulders.

Comment #305 - Posted by: JonDavila at March 6, 2010 11:54 AM

No gym for me. D/L's I have been struggling with lately, OHS with me being soooooo flexible have been a pleasure lately. Will catch this one up.

Had a laugh in work on Friday. New boy sat beside me and was telling me how he likes to go to the gym and use weights and how he could squat his body weight on the Smith Machine. Said I could squat more than my body weight with a barbell. Don't think he believed me and no he did not use a barbell it was way to dangerous.

Comment #306 - Posted by: Elaine, Scotland at March 6, 2010 12:01 PM

DL 1x5 (355)
WOD, Rx'd.
12:26

Comment #307 - Posted by: Josh M/35/74"/195# at March 6, 2010 12:04 PM

3.25 miles in 27:30 (8:45/mi pace)

M/26/155

Comment #308 - Posted by: Joshua at March 6, 2010 12:37 PM

as rxd 10:44

Comment #309 - Posted by: Chewuch Jeff 36/5'9"/190 at March 6, 2010 12:44 PM

CG E-City CrossFit;
Leary:
9:42*
*used 115 on ohs

Comment #310 - Posted by: Dan Leary at March 6, 2010 12:54 PM

OHS Scaled to 115lbs
Time:15:47
Better control on the OHS! Good Workout

Comment #311 - Posted by: J-F/19/155/5'9 at March 6, 2010 1:14 PM

as rx'd

6:39

Comment #312 - Posted by: troy at March 6, 2010 1:19 PM

actually scaled up deads to 235

Comment #313 - Posted by: troy at March 6, 2010 1:20 PM

DL 225
OHS 95

13:03

Comment #314 - Posted by: solsen57 at March 6, 2010 2:54 PM

Starting back after 2 weeks off for injury recovery. Scaled down to 15-12-9 of:
200lb. DL
65lb. narrow grip OHS
It still kicked my butt. Trying to narrow my ohs grip to help shoulder.
10:41. It's amazing how out of shape you get in 2 weeks.

Comment #315 - Posted by: ScottMacArthur at March 6, 2010 3:05 PM

34 yom 230 bwt

wod scaled
21-15-9 of:
225lb deadlift
95lb ohs
time: 10:31

Comment #316 - Posted by: brian t at March 6, 2010 3:06 PM

26:50

225# dead lift
sub BS for OHS

Comment #317 - Posted by: Adam at March 6, 2010 3:24 PM

1000m row
cfwu x 2
scaled
21-15-9
DL-185(12,9)(3,3,3,3,3)(5,4)
OHS-95,45,65(10,7,4)(15)(9)
19:17

Comment #318 - Posted by: surffire at March 6, 2010 3:27 PM


7:11 as rxed

but some of the ohs were shallow, 2nd wod of the day.

Comment #319 - Posted by: Kevin McClellan 48/M/195 at March 6, 2010 3:34 PM

31 yom, 190 lbs


17:50


subbed 95 lbs for OHS

Comment #320 - Posted by: Jeff Weltmer at March 6, 2010 3:49 PM

2010-03-06: 11:20 - Subbed 111lb OHS and clock not started until 21 unbroken deads.

Comment #321 - Posted by: gs at March 6, 2010 3:58 PM

11:53, scaled OHS to 115
AM, WS gym

Comment #322 - Posted by: Ajax at March 6, 2010 4:25 PM

Theresa: 11:11 DL-155# OHS-75#

Comment #323 - Posted by: Mark & Theresa at March 6, 2010 5:16 PM

DL @ 205#
OHS@ 115#

11:40!

Comment #324 - Posted by: wyatt22 at March 6, 2010 5:20 PM

WOD
D/L @ 102.5kg
OHS @ 45kg

11.57

Should've done the OHS heavier,but had struggled the night before wi everything from the 20kg bar,thru,25kg,30kg,35kg,without getting any easier position wise wi the ohs,legs,hips,shoulders,you name it ,i'm tight in them all,unlike some ! who just walk in and nonchalantly,ohs nae bother,making me look even more stupid than normal !
hopefully try again when more flexible ! if ever !

Comment #325 - Posted by: Pedro Barrera,Scotland at March 6, 2010 5:50 PM

9.56, Awesome WOD.

Comment #326 - Posted by: apolloswabbie at March 6, 2010 6:09 PM

17.50

way out of it today...ohs were ugly.

Comment #327 - Posted by: controlfreak at March 6, 2010 6:10 PM

btw 115# ohs

Comment #328 - Posted by: controlfreak at March 6, 2010 6:11 PM

As Rx'd:
11:54

Really wanted to be closer to the 10 minute mark, but didn't consider the effect of my wrists being kinked from the OHS limiting my grip for the DL after. Definitely slowed me down. I either need to get used to my wrists being cocked back like that for OHS or figure out what i'm doing wrong as to stop them from feeling that way.

Comment #329 - Posted by: Eric Gohl 23/5'10/170 at March 6, 2010 7:34 PM

Subbed 155 for dl
and 75 for ohs

6:58

Comment #330 - Posted by: BPemberton at March 6, 2010 8:12 PM

6:07

21-15-9

225 lb Deadlift

90 lb Overhead Squat (Shoulder issues)

Comment #331 - Posted by: Logan Gelbrich M/24/6'3''/210 at March 6, 2010 10:17 PM

225 lb deadlift, very much endurance needed.

OHS: Could only do 55lbs. I really need to work on form. But I gave it go.

Comment #332 - Posted by: GWW5/45/m/208 at March 6, 2010 11:29 PM

21-15-9
deadlift 225lbs
squat cleans 135, last round 95lbs.

i havn't tried ohs before and been working on squat cleans so i upped the anti and killed my self yesterday with this wod. i'm really proud of myself, never thought i could do 21 deadlifts at 225lbs. took 45mins and i'm right proud of myself.

Comment #333 - Posted by: alex at March 7, 2010 12:47 AM

M 6'0/33yrs/180lbs

7:55 as rx'd. The three guys who got in the 6:00 range. Wow. That's amazing.

Comment #334 - Posted by: Joe K at March 7, 2010 4:51 AM

8:35 as rx'd

M/33/5'8"/175

Comment #335 - Posted by: marco at March 7, 2010 6:20 AM

Rx on a frozen bar w/no gloves
12.52

Comment #336 - Posted by: NavyMike at March 7, 2010 9:00 AM

Rx'd on a frozen bar w/no gloves
12.52

Comment #337 - Posted by: NavyMike at March 7, 2010 9:01 AM

M/32/5'9"/150

Scaled as follows:
OHS: 95lbs
DL: 205lbs

23:09

Comment #338 - Posted by: Antun Karlovac at March 7, 2010 10:52 AM

As Rx'ed: 13:09

Had to break the sets of 21 + 15 down. Pushed through the last 9 of each. Definitely harder than it looked, but loved it!

M/41/6'4"/260

Comment #339 - Posted by: Marc Ackerman at March 7, 2010 11:35 AM

M/24/155 GregAwu

As rx'd (no bumper plates made it a bit slower)

24:30

Comment #340 - Posted by: Y. Zhou at March 7, 2010 12:30 PM

Deadlift 225lb
OHS 115lb

DL21
OHS12
HSPU(11) + airsquats (11)

15
9
6 + 6

9
3
6 + 6

OHS is my biggest week point. Need to improve here. Deadlift is my strongest.

Comment #341 - Posted by: bradh M/71"/167/29 at March 7, 2010 12:44 PM

As rx'd

10:26

M/1967

Comment #342 - Posted by: Mac at March 7, 2010 2:12 PM

Did first 4 reps as rx'd then had to scale to 40kg OHS as rx'd was too close to 1 rep max to get good intesnsity... Otherwise as rx'd

10:56 including the time to change weight

Did 6 minutes of continuous front and side plank holds at the end.

Comment #343 - Posted by: Brian R at March 7, 2010 3:00 PM

9:16

DLs as prescribed. Subbed back squats for OHS. OHS are "not allowed" in my gym (obviously not a CF gym).

Comment #344 - Posted by: Chris O m/29/177 at March 7, 2010 4:19 PM

21-15-9 reps of:
135 pound Deadlift
65 pound Overhead squat

7:44

Comment #345 - Posted by: Avi Tevet at March 7, 2010 4:20 PM

One bar, carpeted gym floor (WTFO?!), no dump option. Scaled OHS to 105. Did not time to external friction of hotel gym. Got er done!

Comment #346 - Posted by: Xman at March 7, 2010 6:58 PM

35:28

Dead-lift as rx'd
OHS 65, 70, 75

A lot of my time is contributed to switching the weights and positioning the rack. Plus, I'm still don't have the endurance I'm trying to achieve. Awesome work-out, those over heads are tough.

Comment #347 - Posted by: Brian M/30/227/6'4" at March 7, 2010 8:27 PM

Deadlift as Rx'd
OHS - Ended up just using the bar because I kept loosing my form and just wasn't feelin it. My OHS PR is only 135 so it may be awhile before I'm doing this bad boy as Rx'd.

20:40 with 1 bar

Comment #348 - Posted by: MattTruss M/24/5'7/165 at March 8, 2010 3:59 AM

30:20

Comment #349 - Posted by: mjp at March 8, 2010 5:19 AM

21-15-9

155# Deadlift
55# OHS

7:33

Deadlifts were manageable. OHS got ugly in the last round. I didn't have to dig deep to finish so it wasn't hard enough. Double under practice and HSPU progession afterwards.

Comment #350 - Posted by: Tree Farmer at March 8, 2010 5:52 AM

205# DL
65# OHS

12:05 workout time, stopped clock while I changed the weights on the bar.

took alot out of me.

Comment #351 - Posted by: berts (6/41/180/M) at March 8, 2010 6:47 AM

As rx'd (subbed front squats for overhead)

Gunnar: 8:44
Harold: 10:28

Deadlift 95lb and front 65lbs
Jen: 8:15

Deadlift 155 and front 115
Chris: 9:02

Comment #352 - Posted by: Jenniferg at March 8, 2010 7:07 AM

m/45/165

subbed 105 lb OHS
20:15

Comment #353 - Posted by: panger at March 8, 2010 7:27 AM

DL: 185#
OS: 45#

OS set of 21 broken up 17/4. Need to work on that weakness.

Comment #354 - Posted by: bruce at March 8, 2010 10:28 AM

185# dl
95# ohs

Got interrupted by a phone call after the first set of dl's and first 5 ohs's... unfortunately I didn't note the time or stop the clock. The remainder took me 8:02 (including losing my balance on one of my last ohs's and dropping the weight, nice dent in the footing for my power rack now!)

Comment #355 - Posted by: coyo at March 8, 2010 11:27 AM

225# DL
115# OHS

9:33

Did an Triathlon yesterday and a bit sore today so I scaled the OHS, afterwards, I realized I Could have probably done it as Rx'd

Comment #356 - Posted by: Kiko M36/168/5'9" at March 8, 2010 11:54 AM

15:35 205 DL 115 OHS

Trying to catch up from my vacation and 8 days off. Scaled to prevent injurying myself (just returned from PT on my shoulder) and because I was a slob for the last 8 days. Put together 2 streaks of 9 OHS and the shoulder felt good.

Comment #357 - Posted by: Jim D. 49 m/165/5'11" at March 8, 2010 12:28 PM

EJ
M/36/170
SUBBED 185 AND 95 FOR LIFTS
7:45
EJ

Comment #358 - Posted by: EJ at March 8, 2010 12:43 PM

m/39/250

cfwu x 3

225 lb deadlift
75 lb ohs
working on ohs

Comment #359 - Posted by: tpdfish at March 8, 2010 2:10 PM

m/39/250

cfwu x 3

225 lb deadlift
75 lb ohs
working on ohs
8:54:60

Comment #360 - Posted by: tpdfish at March 8, 2010 2:11 PM

21-15-9 reps of:
225 pound Deadlift
185 pound Front squat

8:30

Felt pretty good about my time, just can't do those overhead squats!

M/25/5'11''/200

Comment #361 - Posted by: Kent at March 8, 2010 2:30 PM

21-15-9 reps of:
135lb Deadlift
45lb Overhead Squat

8:50 seconds - one bar (time wasted).

M/32/6'1"/190

Comment #362 - Posted by: Kelson at March 8, 2010 3:02 PM

deadlift 225.
scaled overhead squat to 95 pounds.

22:18

*that is good for me just to be able to get through it at that weight. I still have to become good at olympic/power lifts to become crossfit.

Comment #363 - Posted by: Jonathan Paulson 6'7" 217 26M at March 8, 2010 3:25 PM

145lb deadlifts
75lb overhead squats

22:27

Comment #364 - Posted by: SueAnne/49/5'6"/138 at March 8, 2010 3:36 PM

DL = 225 as Rx'd
OHS = 115
15:34

Will try to up OHS to 135 next time, but slowly. I could Phil McGroin about to pull on some of the OHS as I got off-center.

Great workout! Time to teach some late-night analytic trigonometry! Get it on!

Comment #365 - Posted by: SeanW 32/M/215/5'11 at March 8, 2010 4:14 PM

His name is Jonathan Paulson....
His name is Jonathan Paulson....
His name is Jonathan Paulson....

Comment #366 - Posted by: SeanW at March 8, 2010 4:15 PM

A little slow going after 2 week hiatus! No stopwatch so no time recorded.

21-15-9
205# Deadlift
65# Overhead Squat - wicked bad right shoulder!

Comment #367 - Posted by: dingrr 51/m/170 at March 8, 2010 4:17 PM

have a slight tweak in my lower back so no DL for me

21-15-9

40kg OHS
90cm box jump

8.42

Comment #368 - Posted by: nick in sydney 38/6ft/85kg at March 8, 2010 4:21 PM

Missed - tendonitis

Comment #369 - Posted by: Bphantom at March 8, 2010 5:13 PM

C-
9:48

Comment #370 - Posted by: Jeff & Charity @ CF Snohomish at March 8, 2010 6:06 PM

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat SUB 65 pound

17:37

Comment #371 - Posted by: Louis Herrera 51 70" 179 at March 8, 2010 9:06 PM

12:13

Pack:
21-15-9 reps of:
155-185 pound Deadlift
75-95 pound Overhead squat

Comment #372 - Posted by: JT at March 8, 2010 10:14 PM

21,15,9:

225lb deadlift (11,10)(8,7)(9)
115lb overhead squat (5,5,6,5)(6,9)(9)

did first 5 reps of ohs at 135, but it was too heavy.

12:08 03/08/2010

Comment #373 - Posted by: johnathon in seattle 28/5'8/160 at March 8, 2010 11:43 PM

Subbed OH sq for Front Squat

12.19

Comment #374 - Posted by: Liam McKarry at March 9, 2010 12:52 AM

12 min or 20 min

OHP (scaled to 75)
DL (many sets)

Comment #375 - Posted by: Hale at March 9, 2010 5:46 AM

Scaled OH Squat to 95 lbs

Time: 14:55

Comment #376 - Posted by: patleb940 at March 9, 2010 6:22 AM

M/ 36/ 132 lbs/ 5'-6"
15:40
Used 115 lbs for OHS & As Rx. for D.L. (225 lbs)
(Grip was a big factor in the D.L. I NEED to bring chaulk next time I do D.L. and when I do OLY lifts as well. I had a greasy grip today.. sweaty hands and I was slipping after like 5 reps when I had a lot left in my body to do more. Good WOD. Maybe next time I'll use 125 lbs for the OHS. I was better after the first few. I think I was firing too fast and I was a little too fatigued after the first round of D.L. and went right into the OHS, so I was a little off and breathing too heavy.

Comment #377 - Posted by: Anton at March 9, 2010 7:28 AM

12 9 6 of 220 DL and 99 OHS

5:17

Comment #378 - Posted by: jack b at March 9, 2010 8:07 AM

185# deadlift
95# overhead squat

8:06

back was very tight!

Comment #379 - Posted by: cory at March 9, 2010 8:42 AM

6:41 as rx'd this one played to my strengths

Comment #380 - Posted by: jbark at March 9, 2010 9:52 AM

16:54 as RX'd

Comment #381 - Posted by: dubbs at March 9, 2010 11:40 AM

(3/8) Stopped at end of round of 21 at about 12:15 or so. Felt strong but low back just got really tight. My first DL rep of 2nd round was too uncomfortable to continue.

Comment #382 - Posted by: Mike Scott M/43/5'10"/215 at March 9, 2010 12:06 PM

7:50 rxd, got off to an awful start, just couldnt get loose until rd 2

Comment #383 - Posted by: dan colson at March 9, 2010 12:40 PM

m/22/160#

Did this workout with 215lb deadlift and 115lb OHS. Very taxing on the legs!

Comment #384 - Posted by: Patrick at March 9, 2010 12:48 PM

D/L 70kg
OHS 30kg

Time 17 min 56 sec

Took longer than I had hoped. D/L's took forever, should have lifted more for the OHS, me being as flexible as I am.

Good Fun

Comment #385 - Posted by: Elaine, Scotland at March 9, 2010 1:14 PM

@ the sweatbox

subbed 95# OHS for 135#
rest as Rx'd

17:50
deadlifts unbroken;
however just didnt have the strength
and energy tonite but got'em all done;
next time im kicking ass and taking no prisoners!!

Comment #386 - Posted by: N_Rahim 28/m/150# at March 9, 2010 4:34 PM

225# Deadlift (15/6), (10/5), (9)
95# OHS (8/7/6), (8/7), (5/4)

9:56

Comment #387 - Posted by: Miyagi 30/m/168# at March 9, 2010 4:44 PM

M/22/167#/6'

21-15-9

185# DL
95# OHS

Time: 30:05

Comment #388 - Posted by: Daniel B at March 9, 2010 5:13 PM

Done 3/7/10

M/50/153/1-1-06

185# DL
75# OHS

10:55

Hard enough.

Comment #389 - Posted by: bingo at March 9, 2010 5:34 PM

15/12/9 with 225/115 in 16:08

Comment #390 - Posted by: ecp2 m37/69/165 at March 9, 2010 8:14 PM

24/m/175lbs/70"

as RXd

13:03

Comment #391 - Posted by: Eric-Clint, Texas at March 9, 2010 8:26 PM

7:01
155# deadlift
45# overhead squat

Comment #392 - Posted by: dcyn at March 9, 2010 10:33 PM

15:41

as rx'd

Comment #393 - Posted by: mwf at March 10, 2010 5:47 AM

21-15-9

deadlift, 185 lb.
overhead squat, 95 lb.

18:10

sets broken
(11/6/4, 7/5/5/4)
(9/6, 6/5/4)
(9, 5/4)

Comment #394 - Posted by: cbecker at March 10, 2010 6:06 AM

scaled OHS to 115.

23 minutes.

Comment #395 - Posted by: jonfaiella at March 10, 2010 8:11 AM

#155 DL
#95 (OHS)
No Rack snatched em up
8:36

Comment #396 - Posted by: Krista Colson at March 10, 2010 10:09 AM

as rx'd

time = 10:48

Comment #397 - Posted by: Paul S_31/185/6'0 at March 10, 2010 11:52 AM

m/41/169/5'9"

As rx'd:

28:31

Comment #398 - Posted by: Richie D. at March 10, 2010 12:30 PM

CFWUx3
17:15
Scaled OHS to 115

Comment #399 - Posted by: Doug at March 10, 2010 12:41 PM

subbed 95 lb ohs instead of 135...
135 lb would have destroyed me!

12:19

pretty rough!!!

Comment #400 - Posted by: al deezy (32-m-155) at March 10, 2010 1:35 PM

scaled to:
45# ohs
135# deadlift

18:37

Comment #401 - Posted by: d_wurm at March 10, 2010 5:32 PM

scaled ohs wt to 115

7:09

Comment #402 - Posted by: marty c 6'/m/240#/46 at March 10, 2010 6:00 PM

A bit over 15 minutes

Scaled OHS first to 115 then after the first 3 reps to 95 for the rest of the WOD. Would have to slow down too much to keep it at 115 or greater to avoid issues with form.

All DL's unbroken, OHS broken into sets of 6 or 9.

Good WOD, switch from the hard/fast DL to the smooth/measured OHS was the biggest challenge.

Comment #403 - Posted by: clark at March 11, 2010 10:45 AM

29/m/185

as rx'd: 13:36

Comment #404 - Posted by: MoGreene at March 11, 2010 10:50 AM

21-15-9 reps of:
225 pound Deadlift (subbed 195#)
135 pound Overhead squat (subbed 40# DB front squats)

Time: 13:08

Comment #405 - Posted by: blades at March 11, 2010 2:20 PM

as Rx'd
10:25

Comment #406 - Posted by: bubbles m/35/5'9"/185 at March 12, 2010 4:08 AM

As Rx'd: 10:25

Comment #407 - Posted by: bubbles m/35/5'9"/185 at March 12, 2010 4:13 AM

as rx'd, 21:52

OHS were a challenge...

Comment #408 - Posted by: Todd S at March 12, 2010 6:34 AM

sub front squats - protecting shoulder - no bumpers

9:46

Comment #409 - Posted by: MikeyPaul/m/28/170/5'8" at March 12, 2010 3:57 PM

WU
22:40 as rx'd
M/49/197#/72"

Comment #410 - Posted by: RB at March 12, 2010 6:50 PM

30/m/71"/180#/Camp Taji, Iraq

CFWU x3
As Rx'd: 40:00

*135# was probably too heavy for me for OHS's. Especially since the gym's squat rack was full and every brief broken set was started from the floor.

Comment #411 - Posted by: Archer6479 at March 12, 2010 9:37 PM

75# ohs

time - 14:04

Comment #412 - Posted by: bookworm at March 13, 2010 5:44 AM

Long WU including DL, Clean, MU, HSPU then

King Kong Jr: 3rnds of 405# DLx1, MUx2, 205# Cleanx3, P-bar HSPUx4
7:54
1st time trying, not ready for KK as rx'd (450/250). Cleans were the hardest, mostly PC with FS.

10min rest then WOD as rx'd: 21-15-9 DL/OHS:

8:43

very slow after KKjr.

massage.

later,
b
m/33/5'8-1/2"/165

Comment #413 - Posted by: brian p at March 13, 2010 1:24 PM

m/36/5'9/177
CFWU-3. Reg. Superman. No Burgener or DU.
14:09 as rx'd.
OHS tough. Couldn't keep core as stable as I thought I'd be able to on OHS. More lumbar curve. Grip tough.

Comment #414 - Posted by: jrm at March 13, 2010 6:21 PM

@thegym

subbed 75# OHS

10:40

Comment #415 - Posted by: stinker [27.m.160#] at March 15, 2010 5:56 AM

As rx'd

20:26

OHS killed the time because I could only do 3 at a time.

“then know this, you and all the people of Israel: It is by the name of Jesus Christ of Nazareth, whom you crucified but whom God raised from the dead, that this man stands before you healed. Salvation is found in no one else, for there is no other name under heaven given to men by which we must be saved.”- Acts 4:10,12

Comment #416 - Posted by: Jon/M/28/5'9/160 at March 15, 2010 8:36 AM

m/38/185/5-10

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

scaled OHS to work on form to 95... should have done more weight as I did OHS straight thru on 15-9. Next time 125 would be better. Didn't want to scale but though it best to work on form, got down to just below 90 degrees. Can always do better.

Time = 7:42.
avg hr = 71%
133 calories
recov 47 beats-167-120
rnd 1 = 3.10 67%
rnd 2= 2.20 75%
rnd 3 = 2.11 75%

Eliptical easy 440 calories afterward.

Comment #417 - Posted by: Matt A at March 16, 2010 7:01 PM

Poor ROM on my 95# OH squats although I got lower as I went on with the sets. I need to get back to warming up with light OHS.

14:34

Comment #418 - Posted by: Ukkrew at March 17, 2010 11:20 AM

Scaled.
DL: 155lb
OHSQ: 45lb
21-15-9, 8:01

Comment #419 - Posted by: Harpo m/42/5'7"/145lb at March 17, 2010 2:56 PM

scaled to 185# DL and 95# OHS
could have gone a bit higher on both - next time
M/35/190/6'-1"

Comment #420 - Posted by: reese at March 17, 2010 5:42 PM

CFWU X 3

as rx'd: 14:30

Comment #421 - Posted by: Casey at March 17, 2010 8:43 PM

Scaled to 185/75

10:35

Comment #422 - Posted by: TimAFG at March 17, 2010 8:55 PM

Scaled
155/65

Comment #423 - Posted by: Mike 36/66"/170# at March 18, 2010 11:22 AM

Subbed 143lb back squat for OHS, still can't stop tipping onto my toes with those. Deadlift as prescribed.
Had someone comment afterwards that 'those intense workouts you're doing' were motivating other people in the gym. Good stuff :)

17:54

[17:54]

Comment #424 - Posted by: JonK at March 18, 2010 5:21 PM

20100323 1300hrs
WOD100305: 21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Used 100kg and 60kg. As Rx'd in 21:06.
Wow...that one was frying my back!!

Comment #425 - Posted by: AlexR 29/m/94kg at March 23, 2010 4:23 PM

snatches, heavy Deads, and Bench Press left me slow and low on energy.

rx'd 10:59

Good WOD. Looking forward to doing this when I'm fresh next. It should play to my strengths since I can almost deadlift 500 and my Nancy time is in the low 12's.

Comment #426 - Posted by: soccerman/CrossfitRenaissance/190/6'0 at March 26, 2010 9:43 PM

As Rx'd

9:37

OHS killed my time!

Comment #427 - Posted by: cheflin 31/M/5'11"/200 at March 27, 2010 2:01 PM

scaled for M: 185lb deads and 45lb overheads...took 12:00
R-Dog stand. bar + 10's & broomstick...took 12:00

Comment #428 - Posted by: M-DOG at March 31, 2010 8:14 AM

scaled to 195/85

11:20

could get a little lower in ohs, but just wanted to make it through

Comment #429 - Posted by: Callum at April 4, 2010 7:19 PM

16:35

155# DL
85# OHS

Comment #430 - Posted by: MaroonSwim at April 5, 2010 10:20 PM

185# DL
95# OHS

25:35

Comment #431 - Posted by: Adam B. | 38m | 202 # at April 8, 2010 12:53 PM

000000000000000000000000
31/m/165/65"
as RX'D
had to change weights every set. only one bar
16:53

Comment #432 - Posted by: ac at April 8, 2010 1:19 PM

did 45 lbs. overhead squat

9:52

Comment #433 - Posted by: Manchild at April 9, 2010 11:42 AM

45/m/165

12:58

DL strong
OHSQ weak

Comment #434 - Posted by: moglee at April 21, 2010 6:31 PM

M/34/170

21-15-9 reps of:
155 pound Deadlift
85 pound Overhead squat (not great form)

9:10

then (back to back to back),
5:40 jump rope work (mix of 2-feet, jogging, single leg, double unders)
30:00 stationary bike
95# front squat, 10 reps
30:00 stationaly bike
95# front squat, 10 reps

Comment #435 - Posted by: Chad at April 27, 2010 1:10 PM

time: 10:03
225 lb dl
95 lb over head squats.
21-15-9

Comment #436 - Posted by: chaps at April 28, 2010 8:59 AM

EJ
M/37/170
12:40 AS RXED
EJ

Comment #437 - Posted by: EJ at May 10, 2010 4:55 PM

23.m.139.65"

as rx'd
30:15(PR)

Comment #438 - Posted by: Francis Vu Nguyen at May 28, 2010 12:25 AM
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