February 2, 2011

Wednesday 110202

Overhead Squat 1-1-1-1-1-1-1 reps

Austin Malleolo 300lbs, Brandon Pastorek 275lbs, Kristan Clever 215lbs, Katie Hogan 210lbs, Rebecca Voigt 200lbs, Michelle Benedict 180lbs, Candice Ruiz 180lbs, Michelle Kinney 170lbs.
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AlexeySnurnitsinSiberiaRussia_th.jpg

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Alexey Snurnitsin, Siberia, Russia


"DogTown CrossFit Muscle-Up Drills" with Dusty Hyland and Kelly Pearsall, CrossFit Journal preview video [wmv] [mov]


"Captain Bill" with Bill Henniger - video [wmv] [mov]


Austin Malleolo on today's WOD - video [wmv] [mov]

Michelle Kinney on today's WOD - video [wmv] [mov]


2011 Reebok CrossFit Games Spectator Tickets On Sale Now


"There is nothing greater in the sky of Education. With it, virtue is transmitted by one to many. True education accelerates the progress of hundreds of years."
- Jigoro Kano

Posted by lauren at February 2, 2011 5:00 PM
Comments

110201

as Rx'ed 15:14

Comment #1 - Posted by: Quinn McCutchen M/41/150/5'10" at February 1, 2011 5:04 PM

Props to Alexey for working out in what looks to be sub 0 temps!! Austin, nice work!

Comment #2 - Posted by: Eric - CFNC at February 1, 2011 5:04 PM

Russia Represent!

Comment #3 - Posted by: vlad at February 1, 2011 5:09 PM

Michelle: Your OHS Form is inspirational....solid work! CrossFit Nation!!!!!

Comment #4 - Posted by: JD at February 1, 2011 5:17 PM

Awesome picture! Looks like southern Alberta right now.

Comment #5 - Posted by: Steve at February 1, 2011 5:25 PM

Question:

Why, when doing an overhead squat, the starting position is having the weight in a regular squat position, then having to do a jerk/split-jerk to get the weight up, and THEN go to an OHS.
Would't it make more sense to just start with the weight racked high so you just get a bit under the weight, straighten your arms below it, and lift it off the rack, just like a regular squat?
It seems as one is doing double-or triple the work to just BEGIN in the OHS position.
It's an OHS, not a split-jerk to OHS, or jerk to OHS, just an OHS. So should there not be an OHS starting position that doesn't require you doing a totally different exercise all together?

Comment #6 - Posted by: Chach at February 1, 2011 5:29 PM

Hey everyone I have some ?'s about how long you spend on things throughtout the day...
1. Stretching
2. Mobility
3. Nutrition

Comment #7 - Posted by: Cory at February 1, 2011 5:34 PM

Chach, I don't think they make a squat stand high enough to un-rack in an overhead position for most taller people. This is the easiest way to get into position.

Comment #8 - Posted by: Eric - CFNC at February 1, 2011 5:35 PM

I'd be curious to see the globo gym PR's of OHS by some of the top crossfitters. It's nice to have bumper plates isn't it? Some of us can't reject 200+ pounds metal plates on to the globo gym floor. They kinda frown upon that. Just saying.

Looking forward to this one.

Comment #9 - Posted by: Chris at February 1, 2011 5:38 PM

Chris, I feel you on that... I work out a globo gym, they're pretty tolerant of "unusual" types of lifting, but without bumper plates it's pretty hard to get all the way up to a max on OHS while still being safe and respectful of the equipment.

Comment #10 - Posted by: skrofl at February 1, 2011 5:45 PM

haha hitler quote deleted. hope everyone's panties are unbunched now lol

Comment #11 - Posted by: Rudy Wilde at February 1, 2011 5:48 PM

@ #11, what was the quote by Hitler?

Comment #12 - Posted by: E at February 1, 2011 5:53 PM

like from 8pm when the wod was posted until right before comment #1 the quote was from hitler not jigoro kano. that resulted in about 70 of the 100 comments posted in the first hour being about the quote and not the wod. some people we outraged blah blah blah and others were like look at the quote not the man blah blah blah.

Comment #13 - Posted by: Rudy Wilde at February 1, 2011 6:01 PM

the original quote was from hitler not jigoro kano... sparked a lot of non fitness debate

Comment #14 - Posted by: Rudy Wilde at February 1, 2011 6:04 PM

Keep the muscle up info coming!!!! Have vowed not to shave until I can get one of these bad boys.

Comment #15 - Posted by: "OX" at February 1, 2011 6:10 PM

was working OHS this evening! Great minds think alike! 65-80-90-100-100. #10 off PR but did some solid work Ger 'er done peeps!

Comment #16 - Posted by: Cookie 43/5'6"/mom of 3 at February 1, 2011 6:13 PM

SOFT CORE PORN!

Comment #17 - Posted by: Brad at February 1, 2011 6:16 PM

With a beard the picture would be perfect!

Comment #18 - Posted by: Dan at February 1, 2011 6:16 PM

Just wondering if anyone else noticed in Austin's video the guy wearing the red shirt in the back--was that some dumbbell lateral raises going on??? Were those for time, AMRAP, or what?! What are ya'll teaching there in Albany? Haha! just teasing!!!

Comment #19 - Posted by: Travis at February 1, 2011 6:18 PM

Guy in his underwear doing CrossFit. Where's the outrage?

Comment #20 - Posted by: jlundigard at February 1, 2011 6:25 PM

In soviet russia, box jump on you.

Comment #21 - Posted by: Jake Rubash at February 1, 2011 6:38 PM

Why isn't he wearing a shirt?? I'm never coming back to this site again!! Especially if anyone expects me to do box jumps in the snow, haha.

Comment #22 - Posted by: Milt at February 1, 2011 6:42 PM

# 20, Jake.....nice. I actually did LOL.

Are we to believe that he did a WOD barefoot, in shorts, in sub degree weather? Nice pic, but means very little.

Just guessing that the Hitler quote was probably about emotion vs. education.

Comment #23 - Posted by: Jose Carnish at February 1, 2011 6:55 PM

Did 10-8-6-4-2 OHS yesterday for strength before MetCon and hit 30kg-40kg-50kg-60kg-80kg by 1(1RM PR)

Comment #24 - Posted by: Dale Finlayson M/ 28/ 78kg/ 176cm at February 1, 2011 6:57 PM

That's a friggin' awesome picture.

Comment #25 - Posted by: Benjamin at February 1, 2011 7:06 PM

I may be over-analyzing, but I'm really hoping "Reebok CrossFit Games", doesn't inevitably translate into reebokcrossfit.com. I do appreciate the increasing recognition of crossfit athlete's (undoubtedly some of the finest nationwide), but I also cherish our unique community.

Just my thoughts. Enjoy the workout everyone.

Comment #26 - Posted by: Chris T at February 1, 2011 7:14 PM

Crossfit Sri Ram Ashram, India
Everyone hit PRs today!

Arvind - 66.5kg/5’7”/20/m
60kg-65-70-75-80-80-75kg

Bachendra – 65kg/5’3”/24yrs/m
50kg-55-60-65-70-70-75kg

Gautam – 59kg/5’6”/17yrs/m
60kg-65-70-75-80-85-90kg

Comment #27 - Posted by: rashmi at February 1, 2011 7:34 PM

Did this a week or two ago. Maxed out at body weight which is 145 lbs

M/22/5'6/145

Comment #28 - Posted by: Bryan Ohr at February 1, 2011 7:40 PM

"REEBOK" CrossFit Games?? Really?

Why weren't the previous Games called the Rogue Games or the Inov-8 Games or the Vibram Games??

Comment #29 - Posted by: XFitJay at February 1, 2011 7:41 PM

As for the Reebok Crossfit Games, heres hoping the Reebok/Crossfit partnership will give opportunities currently not available in India and other parts of the world. (a level 1 cert would be nice!)

Comment #30 - Posted by: rashmi at February 1, 2011 7:41 PM

I tell you what doesn't suck about sponsorship, a million dollar purse for the athletes. It's also a chance to push crossfit to the next level when kids start seeing these athletes and start wanting to do what these guys are doing. It's fun being in before it got big, but I don't think one involved in MMA wishes stayed how it was in 2002 before the Ultimate Fighter Show and everyone jumped on the bandwagon. Sponsors came in and kids started wanting to be fighters. I see a similar scenareo with crossfit we need sponsors and mainstream exposure to grow.

Comment #31 - Posted by: Brandon Couden at February 1, 2011 7:50 PM

#8 Eric

With regards to not being high enough. The only things that i have seen are those large rectangular prism-shaped squat racks with the pull up bar in the front. It has holes all the way up and down so you can adjust the height of the bar. I see it as being more/less the same as a squat. Have to just hunch down a little bit to get in the proper position.
But i see where you're coming from.

Comment #32 - Posted by: Chach at February 1, 2011 7:58 PM

Meanwhile in Serbia...

Comment #33 - Posted by: Ryan at February 1, 2011 8:06 PM

M/17/205/5'10"

245 lbs.

Comment #34 - Posted by: Phil Cress at February 1, 2011 8:31 PM

Where's Ben Smith at? I saw that kid do 360 on youtube. I still don't understand how he's so strong and yet is such a little guy still. Can't wait to see him at the games this year.

Comment #35 - Posted by: Jordan D. at February 1, 2011 8:34 PM

Chach. Try the way you are speaking of and try and get in a proper position. Then try back jerking the weight up and find your position. I'll bet the later will be your future preference. I've done rack OHS. They are way harder. Great for snatch work though.

Comment #36 - Posted by: Doug at February 1, 2011 9:36 PM

Comment #20
May be in some other countries its look like underwear. But here it’s swimming wear really. If you want, I can send you two or free?)

Comment #37 - Posted by: allesio at February 1, 2011 9:45 PM

Jigoro Kano, the father of Judo and modern sports in Japan. Sports nerds do your homework and enjoy his great history.
CF mainsite, as always inspirational.

Comment #38 - Posted by: aj at February 1, 2011 10:32 PM

On picture, in that day was -40*C. Hot Siberia CrossFitter ! ;)

Comment #39 - Posted by: sirena at February 1, 2011 10:34 PM

I think Alexey isn't wearing shoes because it makes him jump faster.. I know I would, anything to get my bare feet off of that snow!

Comment #40 - Posted by: carebear at February 2, 2011 12:26 AM

In Soviet Russia, the box jumps you.

Comment #41 - Posted by: Max at February 2, 2011 1:05 AM

65-75-95-115-135-155-165

Comment #42 - Posted by: TomO/44/M/200 at February 2, 2011 1:10 AM

189

Comment #43 - Posted by: travis reese m/24/175/68 at February 2, 2011 2:27 AM

95-95-95-115-115-135-135

Comment #44 - Posted by: gb 43/m/71"/185# at February 2, 2011 2:36 AM

Did the Deadlift/Spring workout 2 nights ago and had to stop during the second set because of a throbbing pain on the back of my skull just above my neck. Pain gradually lowered but never fully went away all day yesterday. Tried to do the thruster/pullup workout this morning and it came back with a vengeance.

Has anyone else experienced anything like this?

I'm a relatively fit 23yo male btw.

Comment #45 - Posted by: Kevin M at February 2, 2011 3:08 AM

In kilos-
25-30-35-38-41-42f-42f

Lost my shoulder stability on the last two, fatigued.

Still a big PR, had never really pushed myself that much on OHS.

Comment #46 - Posted by: Kristina F/27/5'3"/122 at February 2, 2011 4:09 AM

135 155 185 205f 205 215f 205f 185x3 185x3

Legs and core could have gone higher, snatch grip jerks were the stumbling block.

Thanks, crossfit, for always showing me how I suck

Comment #47 - Posted by: Dave W 27 5'7" 180 at February 2, 2011 4:09 AM

Rx'd
85-105-125-135-145-155-165

Comment #48 - Posted by: Pokey at February 2, 2011 4:31 AM

Tostitos Fiesta Bowl
Sunkist Orange Bowl
The Bronfman Science Center
The Moll Cancer Center
Progressive Field
Reebok Crossfit Games

What do all of these things have in common? Someone, or some company, paid someone else some money and received "naming rights" for something else. The Bronfmans and the Molls donated enough money to have an academic or medical building named after them, buying posterity for both their name and their act of charity.

The others? They bought a billboard.

Sheesh...will you guys relax already...

Comment #49 - Posted by: bingo at February 2, 2011 4:40 AM

Rashmi...best comment I have heard so far in regards to Reebok/CrossFit. That's the plan, right? To spread the word...share the wealth...develop CF globally! I too hope a L1 Cert comes your way soon, that would be amazing for you guys, you deserve it. Keep up the good work out there. If you build it, they will come...

Comment #50 - Posted by: Denise Thomas at February 2, 2011 4:41 AM

F/40/5'6"/150

55-70-85-90-95-100-105

first time dropping the bar from overhead--got some Rogue bumper plates for Christmas--quite a clatter--hope I didn't wake the neighbors

Comment #51 - Posted by: mom to five at February 2, 2011 5:01 AM

Reebok/CrossFit is a great idea, especially for those who are trying to get there garage gyms more action. Promotion, Promotion, Promotion......Love it

Comment #52 - Posted by: Anthony at February 2, 2011 5:07 AM

Very cool picture :)

Comment #53 - Posted by: Melissa Long at February 2, 2011 5:10 AM

185x1
205x1
225x1
235x1
245x1
255x0 (Missed jerk, lost it out front)
255x1

255 was a 10 pound PR both for OHS, and for shoulder to overhead

Comment #54 - Posted by: Shane Jensen@Crossfit Rehoboth (23/5'11"/185) at February 2, 2011 5:20 AM

185
195
195
205
205
210
215 (all PR's)

Comment #55 - Posted by: Tyler Scott at February 2, 2011 5:28 AM

Not exactly as Rx...
shoveled 16" of snow out of the driveway
and actually broke a sweat with the wind chill at 3*
58:00

Comment #56 - Posted by: Shane G/ 220/6'3"/26 at February 2, 2011 5:30 AM

not exactly as Rx
but shoveled 16" of snow out of the driveway
and actually broke a sweat with the wind chill at 3*

58:00

Comment #57 - Posted by: Shane G/ 220/6'3"/26 at February 2, 2011 5:31 AM

m/230/32

135
155
185
205
225
245
275 1/2 way up
275 missed

Comment #58 - Posted by: Matthew at February 2, 2011 5:58 AM

Thanks for the responses, just wondering what everyone else thought about it.

Damn it's cold!

Comment #59 - Posted by: Chach at February 2, 2011 6:28 AM

Love the picture! Looks like southern Alberta right about now!

Comment #60 - Posted by: Steve at February 2, 2011 6:31 AM

I'm pretty new to CF and have been trying hard to improve my squats without much success. Will anyone suggest a workout or progression I can do that might help me get going with the squats? I'm 6-1, about 190...

Comment #61 - Posted by: God Help Detroit at February 2, 2011 6:36 AM

Phenomenal Austin! Absolutely full depth on 300... be proud!

Comment #62 - Posted by: MSgt B. USAF at February 2, 2011 6:55 AM

"BINGO"

Where did you go? I got the impression from your post a couple days ago that you might not be posting your assessment of the days WOD any longer. I am not new to CrossFit (married to the founder of CrossFit East, TJ Cooper)..BUT I really really enjoyed your posts and actually scaled my workouts to your recommendations. Hope you come back. If not THANK YOU for invaluable assistance!!

Comment #63 - Posted by: liv4tris at February 2, 2011 7:02 AM

Hit a new PR today. Old one was 135 Did 170 lbs today :D It still felt great could had done more it felt like but I am still nursing shoulder injuries, so im very cautious right now on going really heavy. Yesterdays thrusters put enough punishment on my shoulders anyway.

170 lbs p.r.

M/38/190lbs

Comment #64 - Posted by: DamonWV at February 2, 2011 7:11 AM

#7.

Nutrition is all day every day.
Mobility and stretching are something that I do when I feel the need. I feel that it is important to know how my body should feel before, during, and after workouts. So, if I am at the gas pump and something feels off I will stretch that muscle in my idle time. Also, lots of us go home and watch TV for an hour or so everyday... and I've found that during that down time is perfect for a mobility WOD!

Thanks for asking that question

Comment #65 - Posted by: MaryWNC at February 2, 2011 7:12 AM

M/36/218

I feel really weak when I look at the weights being put up by those ladies. I started out light to make sure I had my form locked in and core tight, so I wouldn't have issues at the heavier weights.

95, 115, 135, 155, 185(f on the jerk), 175, 185 (pr on OHS)

US Army Chaplain, Joint Base Elmendorf-Richardson, Alaska

Comment #66 - Posted by: Ken "Chappy B+" at February 2, 2011 7:23 AM

My WOD will be Croosfit Shoveling. I'm not going anywhere for a while 3-4ft of snow!! I love the Midwest!!

Comment #67 - Posted by: Mickey at February 2, 2011 7:26 AM

#31 Brandon...awesome analogy! It's so easy to see the comparison and I hope that it gives those against Reebok's sponsorship a different set of eyes. We trust Coach with our programming, so why not now, right?!

Comment #68 - Posted by: Darin m/42/175 at February 2, 2011 7:34 AM

#45 Kevin M,

I had this problem recently, probably your levator scapulae, its a smaller muscle that starts below your trap and connects just below the base of your skull. When it gets inflamed it can irritate the nerves on the back of your head and give you one hell of a headache. Go see a massage therapist and try to keep your head and shoulders neutral when you pull.

Comment #69 - Posted by: Tim at February 2, 2011 7:48 AM

225, 245, 265, 315, 345, 415.

Comment #70 - Posted by: BeastEP at February 2, 2011 8:05 AM

M/43/5'11"/190

115-135-145-155-165-170-170

Comment #71 - Posted by: nutfam at February 2, 2011 8:10 AM

Props to the Valley Crossfit Girls (Kristan, Katie and Rebecca). Check those OHS squat poundages people! Amazing work ladies!! :)

Comment #72 - Posted by: Ken M/47/5'11"/210 at February 2, 2011 8:12 AM

1) 115lbs 2) 125lbs 3) 135lbs 4)145lbs 5)155lbs 6)165lbs 7) 185lbs (didn't get quite low enough on the last set)

Comment #73 - Posted by: Matt Lawrence at February 2, 2011 8:13 AM

175
185 PR
185
190 PR
195 PR
195F
185

Comment #74 - Posted by: KyleNYC 44/m/5'10"/180 at February 2, 2011 8:28 AM

2011-02-02: 206 (Little shakey at 1st, 165X7)
2011-01-06: 200 (Rest day)
2010-12-04: 187 (CFT)
2010-11-09: 185
2010-06-20: 177
2010-01-26: 170 (CFT)

Comment #75 - Posted by: gs at February 2, 2011 8:30 AM

The name on the banner may have changed but it is and will forever be The CrossFit Games! Reebok is a supporter of CF, they hired Dive Lipson as one of their Head Coaches. They believe in the community we have built, they're not going to take it, NOR is Coach or anyone at HQ going to let that happen! Thank you Reebok for opening you eyes and wallet to help us grow! Was I the ONLY one who felt like the prize money last year was a slap in the face to such AMAZING FEATS OF HEART!?!

Comment #76 - Posted by: Adam at February 2, 2011 8:34 AM

@#45, Kevin M.

I have recently had to take a month off from crossfit due to this kind of headache. You can find info on the boards under "tension headache", or "excercise headache". I have come to find that mine was a result of chest tightness that was pulling my shoulders forward. My neck was overcompensating for that and was stressed. When the muscles in your neck get tight like that, they dont let the blood flow to your brain as fast as it should, resulting in a headache that feels like someone cracked you over the head with a 2x4. My best advice is to do as much stretching and mobility work that you can to your neck, shoulders, and chest. Get some deep tissue work done too, the kind that really hurts. Lastly, and this really sucks, but take some time off to recover. Do more running, drop your loads to about 50-60% of rx'd, etc. Basically, avoid the things that trigger it. Good luck!

Comment #77 - Posted by: ElliottJ at February 2, 2011 8:41 AM

27/m/5'11"/213
225-235-255-265-275-285-300

Comment #78 - Posted by: Nickosaurus at February 2, 2011 8:49 AM

M/ 37/ 132 lbs/ 5'-6"
(165 lbs was my best today)
I was going to do an earlier WOD today, but when I started doing warm-up pullups I noticed a prettyu bad feeling in my back so in the more educated sense I abandoned that WOD and went with today's pretty close to Rx
I did:
75 lbs x 10
95 lbs x 10
115 lbs x 8
125 lbs x 6
135 lbs x 6
145 lbs x 4
155 lbs x 2
165 lbs failed (at PJ to get it overhead.. mental block)
165 x 1 (PR)not pretty but got it.. sooo slow
155 x 2
135 x 6
I wish I had bumper plates and could drop the weight after a rep.. eventaully I'll have my own home gym.
I workout in a regular gym where they allow/ tolerate my CrossFit ways, so I use metal plates and it's VERY frowned upon to make insane noise. I haven't gone HEAVY OHS in a while, so I was pretty happy with today's WOD. I wanted to go heavier, but after the exercise, I have to lower it onto my back and then re-rack, and I have to avoid dropping it, which kills me when I'm going for max bodyweight reps... I usually get about 8-10. I occasionally drop the weight but catch it somewhat usually since it't not a true max.
I am on GOOD terms with the trainers, etc and have in no uncertain ways told them that if I ever need to drop the weight or abandon the attempt, I'm ALWAYS going to try to save my ass instead of the equipment or the floor. That's how I roll. I'm considerate, but to a point.

Comment #79 - Posted by: Anton at February 2, 2011 9:19 AM

WOD #29 - I think I'm starting to get this "overhead squat" thing. I think I went from "completely awful" to "not quite sucking" today.

CF Warmup - 3 x 10
OHS - 7 x 1

95, 115, 125 (bobble at the top), 125 (bobble at the top), 125 (Good, PR!), 135 (Good, PR!!), 145 (GOOD, PR!!!)

M/42/5'11''/258

Comment #80 - Posted by: Pat Overton at February 2, 2011 9:22 AM

Michelle Kinney is a beautiful badass

Comment #81 - Posted by: jm at February 2, 2011 9:29 AM

95-105-115-125(f)-135-140(f)-140

Comment #82 - Posted by: SB at February 2, 2011 9:47 AM

Oh and also, I'm very against the "Reebok" CrossFit Games, but that's just because I'm more of a Nike/Under Armour guy. Get over yourselves already.

One more thing I meant to add, "Look out girls! My PR's are only going to get better. Here I come!"

(And by that I mean, "Holy Cow, those girls are killing it!")

Comment #83 - Posted by: Pat Overton at February 2, 2011 9:57 AM

Michael: 135, 145, 155, 165 (f), 165 (f), 165, 170, 175
Haile Leul: 90, 95, 109, 115, 120, 125, 135
Mariana: 65, 70, 75, 85, 90, 90, 95

“Soldiers are debased in war, and this is one thing this video shows, that the character of these young soldiers in the air has been corrupted by the process of war. We should have some sympathy for these soldiers who go to war, but understand that it is an inevitable outcome in sending them, and stop sending them.”
Julian Assange, on The Colbert Report

Comment #84 - Posted by: Espinosa m/26/5'11"/165 at February 2, 2011 9:57 AM

100622: 150 PR
110202: 175 PR

Comment #85 - Posted by: Espinosa m/26/5'11"/165 at February 2, 2011 9:59 AM

111, 131, 151, 166, 177, 182, 187(PR)

Comment #86 - Posted by: Jette 41/M/5'11"/175 at February 2, 2011 10:05 AM

as Rx'd:

135-135-145-155-165-175-185(pr)

Comment #87 - Posted by: Ken Mitchell at February 2, 2011 10:06 AM

#63, liv4tris

Thank you for the kind words! Every year, as a birthday/anniversary gift to myself and the other long-term posters here, I "Pre-answer" the typical Newbie questions that seem to come up so frequently at the beginning of the year. I DO enjoy doing it, and I especially enjoy the fact that there are fewer repeat questions!

Alas, though, I have a day job, one that Coach has described as a "dead-end job that it's time I leave", but I'm pretty good at it, and it fills up a goodly portion of my day. Too much to do the Newbie posts all year long.

I'm glad you enjoyed them. Feel free to "reach out" at any time. My best to T.J.

bingo

Comment #88 - Posted by: bingo at February 2, 2011 10:10 AM

200! a new PR, from 185

155 - 200 was the progression; score a victory for mobility WOD's and light snatches to warm up

m/46/170

Comment #89 - Posted by: TRN III at February 2, 2011 11:09 AM

Over Head Squat
115-135-145-155-165-175-185(fail)165 3x

I know I could Overhead Squat more weight but i can't press or thrust more then 175lbs over my head.

Comment #90 - Posted by: Tyler M/18/5'10''/185lbs at February 2, 2011 11:09 AM

65
75
85
95
105
115 (PR)
125 (f)(f)

Comment #91 - Posted by: brittk at February 2, 2011 11:15 AM

165 pr

Comment #92 - Posted by: GBNT at February 2, 2011 11:31 AM

65-95-95-115-115-125-135

Comment #93 - Posted by: therozfather. 31/M/194 at February 2, 2011 11:32 AM

95
135
155
175
185
195
205(pr)

Comment #94 - Posted by: Jonblaze at February 2, 2011 11:38 AM

Baseline 5:10

OHS (In kg)
30-40-45-45-50-50-55

PR from 45 I think

Shoulders are getting stronger

Comment #95 - Posted by: JohanS m/41/177cm/87kg at February 2, 2011 11:40 AM

CFWU x3

95
115
115
125f
125
135f
135f

strength is not what is failing. form needs lots of work.

Comment #96 - Posted by: Matthew at February 2, 2011 11:47 AM

Glad to see a quote from the great Dr. Kano.

Comment #97 - Posted by: Steve Rogers at February 2, 2011 12:12 PM

95-105-115-125-135-140-145(PR) at Blue Flame CF

Comment #98 - Posted by: preacherman at February 2, 2011 12:16 PM

WOD 1:
AQAP
7 rounds of:
7 hspu
7 back squat
(forgot to start the watch)

then 50 unbroken 1.5 pood Kb swings

WOD 2:

35min of shoveling

and if it continues like that

WOD 3:

repeat WOD 2

Comment #99 - Posted by: math at February 2, 2011 12:18 PM

85
95
115
135 (f)
115
115
135

First time trying OH squats. Form needs work. I felt like I could do more, but afraid to risk injury in lieu of boosting my ego.

Comment #100 - Posted by: Jeremy Vanover at February 2, 2011 12:29 PM

Yesterday's M/U:

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

Scaled Thrusters to 126:

16:42

Comment #101 - Posted by: james.patrick [M/48/66"/135] at February 2, 2011 12:39 PM

First WOD after long time away from the gym

UMBERTO: 222 LBS

CLAUDIO: 90 LBS

Comment #102 - Posted by: Umberto - CROSS GYM at February 2, 2011 12:43 PM

F/40/5'4"/118

I did my first handstand pushup this morning!
Head on the floor, took a big leg kick, but got my arms straight. Woo! Hoo!
Now, if only I could string together some double unders...

Comment #103 - Posted by: Heather Szabo at February 2, 2011 12:53 PM

WOD 1: Shovel Driveway of the snow/frozen rain heavy mix

WOD 2: OHS - Big PR for me. One of my goals by May 2011 was to OHS my Bodyweight. Got 200, than went for 210 and got that. A year ago, I could barely OHS 115, so I will take my 210 and be proud for the moment.

WOD 3: Partnered up with one of the other coaches at CFP and did the 5 min AMRAP that Mikko and Graham did, however, stayed at a manageable 95 lbs. 11 rounds.

WOD 4: Shovel the slush out of my driveway so that the flash freeze does not turn my year into a skating rink.

Comment #104 - Posted by: judah M/36/200/5'10" at February 2, 2011 12:54 PM

Nice Post and Photo!

http://www.fitness-uebung.de

Comment #105 - Posted by: Marko at February 2, 2011 1:03 PM

155 rx'd - however, I wasnt sure if my form was exact so i did it again - fail. Then again - fail.
sooo 135 with solid technique.
My minds not in it today... cant wait for Friday WOD!

Comment #106 - Posted by: Ted - Ocala, Fl (35/6'1"/190) at February 2, 2011 1:05 PM

95/115/125/135/140PR/125/115/95

Comment #107 - Posted by: Hale at February 2, 2011 1:07 PM

Snow day! Stuck at home. Practiced one legged deadlifts and one legged power cleans.
One legged front squat 45lbs.
One ledges squat clean and jerk 15lb bar.
One legged hang clean-worked my way up to 100lb right leg, 95lb left leg.
15lb bar one legged overhead squat.

Did tabata hollow body position.
Followed by
Tabata hollow rock

Comment #108 - Posted by: Chris B. 18/150/5'7" at February 2, 2011 1:07 PM

95
95
105
115
115
125
125

Comment #109 - Posted by: Tbr at February 2, 2011 1:09 PM

42/m/176cm/74kg

10x40kg
5x45kg
5x50kg
5x50kg
5x50kg
5x50kg
10x50kg

Done at home with metal plates over parquet floor and no room for failure... My 1RM last time was 75kg.

Comment #110 - Posted by: Memuc at February 2, 2011 1:33 PM

45 all

Comment #111 - Posted by: ewizzle at February 2, 2011 1:36 PM

32/m/5'10"/220

...don't want to overwork my shoulder. And I need to work on my form.

135
135
135
135
135
135
135

Comment #112 - Posted by: D Craig at February 2, 2011 1:42 PM

F/33/155lbs

95
115
135
145
150
Long limbs are no fun with OH squats!

Comment #113 - Posted by: Jessi CF Springfield at February 2, 2011 1:45 PM

age 21 bw 170

135/135/155/155/155/135/135

pr is 200. i was extra strict on form. i was coming forward on the balls of my feet at 155 so i dropped back down

Comment #114 - Posted by: Chris S at February 2, 2011 2:03 PM

Skipped this W.O.D and shoveled for 8 hours instead. Good times, good times.

Comment #115 - Posted by: RossT/Male/41/5'9"/165lbs at February 2, 2011 2:12 PM

Hey Austin,
Where were you working out? I heard racquetball being played in the background and it looked like you were in a converted racquetball court. I would like to look into this type of location. Please let me know so that I can contact the owners.

Thanks. Keep killing it bro.

Comment #116 - Posted by: Olen Gifford at February 2, 2011 2:17 PM

110
130
130
150
160
170
180PR
Looking forward to a day off after trying to find my driveway again after 16" of snow

m/37/6'1"/205

Comment #117 - Posted by: Rough Robbie at February 2, 2011 2:32 PM

m/18/182/5'11

as rx'd

115
135
155
185 (f)
185 (f)
175 (f)
165

Not a PR. Bad series there. My first attempt at 185 went very poorly with form and just hurt me for all the rest. Will rest and try again soon.

Comment #118 - Posted by: Kevin A. at February 2, 2011 2:33 PM

M/17/165/5'11"

85-105-115-125-135(f)-135-145(f)

Overhead squats need some work

Comment #119 - Posted by: RYAN P at February 2, 2011 2:37 PM

So I just do 7 squats. I'm a newbie to crossfit..lol

Comment #120 - Posted by: nathan at February 2, 2011 2:39 PM

So I just do 7 squats. I'm a newbie to crossfit..lol

Comment #121 - Posted by: nathan at February 2, 2011 2:40 PM

OHS max is tough to do with no rack and no bumper plates but we all make do with what we have eh?

95 - 115 - 135 - 155 - 165

Probably have a good 20lbs over 165 but it just doesn't feel safe unless I'm free to drop it on a fail (instead of "set it down in a manner resembling reasonable") and we can't drop it in globo gym.

Austin's lifts had my cornhole puckered 10x - once on each split jerk and once on each decent. He's a bad, bad man.

Comment #122 - Posted by: bdiggle at February 2, 2011 2:47 PM

185

Comment #123 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at February 2, 2011 2:50 PM

135/145/155/165f/165f/160f/155 My right arm was acting up, couldn't keep the heavier weight locked out over head. I think I might have some tendinitis in my right elbow to go along with all my other shoulder problems.

Practiced cleans and Front squats. PR'd on squat cleans at 190# felt good but, I didn't push it higher.

Comment #124 - Posted by: Jim D. 50/m/165/5'11" at February 2, 2011 2:59 PM

135/155/165/175/185/205(f)/205

Comment #125 - Posted by: Casey at February 2, 2011 3:09 PM

m/39/76/210

95#(x5)-115(x3)-125-135-135-145-155pr

Comment #126 - Posted by: Chas at February 2, 2011 3:10 PM

Kevin-overhead squats

115
135(f)
135
145
150
155
160(PR)

Carole-worked on "goats" today.

Comment #127 - Posted by: Kevin C. (M/51/5'11"/172) at February 2, 2011 3:10 PM

145

Comment #128 - Posted by: Dryw m/32/175 at February 2, 2011 3:19 PM

135/145/155/165/175/185/135

7 sets - never done this before!!!

32/Male/5'10/222lbs

Comment #129 - Posted by: KellyP at February 2, 2011 3:19 PM

115
135
145
155X
155
155
165X
155

Did an extra set cause I hate ending with a failure.

Comment #130 - Posted by: Jarv/m/33/6'0/168 at February 2, 2011 3:23 PM

Aaron: 225
AW: 135

Comment #131 - Posted by: Aaron Acosta at February 2, 2011 3:28 PM

M/39/6'1"/175

85
95
115
125
135
140 (fail)
140 PR

Comment #132 - Posted by: chad81 at February 2, 2011 3:29 PM

@BeastEP #70

415lbs.!?!?!?!!?!

Post a video of that.

Comment #133 - Posted by: rugbyBoy at February 2, 2011 3:32 PM

M/33/6'3"/200

135-155-185-205-215-225(PR)-230(PR)

Comment #134 - Posted by: Ben S at February 2, 2011 3:48 PM

M/35/6'03"/185
KCPD CrossFit

155
165
175
185
195
200 (old PR)
205 (PR)

Comment #135 - Posted by: Jim K. at February 2, 2011 3:54 PM

CFWU x 3

95
115
125
135

Then chickened out because I was at the globo and couldn't drop the weights. Finished with 95lb OHS to failure x 3 sets.

Then did 100 burpees for time, 7:10 (PR). Improved by almost two minutes since I did it last fall!

Comment #136 - Posted by: Sheldon N (M/33/6'/183) at February 2, 2011 4:22 PM

M/168

260 PR +10#

Comment #137 - Posted by: JNel at February 2, 2011 4:23 PM

reduced number to 5 reps and did some weighted dips too
60kg
70
75
80
85

Comment #138 - Posted by: Munk at February 2, 2011 4:27 PM

Done this one on sunday for fun before the metcon and i PR : 220lbs

Comment #139 - Posted by: J-F/20/5'9/160 at February 2, 2011 4:27 PM

39M/5'10"/170#

W/U: OHS, 3x5 at 45-55-65#; OHS, 3x3 at 75-85-95#.

As Rx: 135-145-155-165-175-185(f)-185#.

C/D: BP, 3x5 at 90-110-130#; static stretch of shoulders.

New 1RM PR at 185 by 10#. Happy with the progress, but this should be a lot heavier. New PR is most likely due to increased shoulder mobility. Fail at first attempt at 185 was due to not squatting below parallel.

Comment #140 - Posted by: rjf (Since 07-20-07. WOD no. 971) at February 2, 2011 4:34 PM

135
155
175 (tied my pr - tried two reps but failed on 2nd)
180 f
180 f

Will get it next time

Thanks

Comment #141 - Posted by: mikeyb m/50/176 at February 2, 2011 4:45 PM

As RX'd

175
185
195
205
215
220
225 (PR)
230(F)

WOOHOO 20# PR, LOVE ME SOME CROSSFIT

Comment #142 - Posted by: JMack at February 2, 2011 4:46 PM

Austin that was sick. way to push through brudda. trying this one manana

Comment #143 - Posted by: Sam at February 2, 2011 4:50 PM

m/31/5'11"/215

Followed the 'overhead squatting safely' video b/c I don't have a squat rack at home only did 3 sets.

135
155
185

with a proper setup I will try 225. Followed this wod with yesterday's.

Comment #144 - Posted by: clinton tracy at February 2, 2011 5:04 PM

not feeling confidence to go up with the weight at the OHS so did a reguler squat untill i will get the OHS right:

1)265lbs
2)275lbs
3)286lbs
4)297lbs
5)308
6)308lbs(F)---->297lbs
7)297lbs

Comment #145 - Posted by: Lior M - m/22/187/5'11" at February 2, 2011 5:05 PM

32yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round
Overhead squat 45lbs x 5-5 65lbs x 5-5 95lbs x 3-3 115lbs x 3 135lbs x 2

Overhead squat
145lbs x 1
155lbs x 1
165lbs x 1
155lbs x 1-1-1-1
3 minutes rest per set
Foam roll after
Compared to 100619: 165lbs max

Comment #146 - Posted by: Sesoku at February 2, 2011 5:06 PM

135-140-145-150F-135-150-140-140

total=985
avg=141

Comment #147 - Posted by: Quinn McCutchen M/41/150/5'10" at February 2, 2011 5:07 PM

Didn't someone volunteer to take over for February with the "Bingo-like" explanatory posts? I swear I saw someone post it last week. Oh well. . .

Thanks Bingo, I always love your explanations and musings, too!

And Michelle Kinney is AWESOME!

Comment #148 - Posted by: dani girl at February 2, 2011 5:07 PM

115-120-125-130-135-140-145(f)

Comment #149 - Posted by: JLC at February 2, 2011 5:30 PM

155

Comment #150 - Posted by: Craig-Always Forward CrossFit at February 2, 2011 5:42 PM

27/m/185.

295lbs. Ten lb PR

Comment #151 - Posted by: Brian at February 2, 2011 5:43 PM

400 meter row 2:00

Squats 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1

1500 meter row : tbd......

Installed my squat rack tonight! Worked up to 165 and almost killed myself doing it a 2nd time....then kept at it with some lesser weight, still breaking in that Concept 2 I bought yesterday! Winter in Vermont isn't all that bad....

Comment #152 - Posted by: DavisBenDavis at February 2, 2011 5:57 PM

WU then gymWOD: AMRAP 5min, :45 (:15 rest)
burpee, candlestick, jumo. 36 reps

OHS:135x5-185-225-245-275F-255F-255

missed the jerk on 275 and 255 failures. Low concentration, taking it easy tonight.

stretch, go home, think about garage games...

later,
b

Comment #153 - Posted by: brian p m/34/5'8-1/2"/169 at February 2, 2011 6:05 PM

95-135-155-165

missed 185. No weights to go to 75 which I have done in the past

Comment #154 - Posted by: Bill/m/34/5'8"/198 at February 2, 2011 6:14 PM

30/M/134

65-75-85-95-105-110PR-115F


Alisha311
30/F/105

32-45F-32-32-32-32-32

Comment #155 - Posted by: Eric E at February 2, 2011 6:31 PM

M/51/158
10X45
5X89
3X101
2X112
1X123
1X133
1X146

Comment #156 - Posted by: DAVID LINGLE at February 2, 2011 6:46 PM

m/26/196/70''

good day

205-215-225-235-245 (20# pr)-205-205

Comment #157 - Posted by: gino at February 2, 2011 6:58 PM

115. Not a good day. Stronger shoulders/arms needed.

Comment #158 - Posted by: Sinal M/31/5'9"/215 at February 2, 2011 7:00 PM

m/43/200/5'11"

Overhead Squat
1-1-1-1-1-1-1-1
78 89 100 111 122 133 144

Comment #159 - Posted by: slowweak at February 2, 2011 7:03 PM

185, 195, 200, 205, 205, 210, 215(f), 215

Compare to:
100619 - 160, 185, 190, 195, 200, 205, 210

Comment #160 - Posted by: B. Rhaly at February 2, 2011 7:10 PM

So, after almost a year off from olympic lifting!
Hit 120 kilos just another 60 kilos and will be close to my best

Comment #161 - Posted by: Guillermo E. Bujanda at February 2, 2011 7:16 PM

115-135-155-165-175-185-205

First time I ever did OHS, this is surprisingly tough! I can DL 450 and squat 315 cleanly so I was expecting to OHS more than 205lbs. Oh well, I need more practice I guess.

Comment #162 - Posted by: C Bird M/27/5'10"/215 at February 2, 2011 7:22 PM

got to 135 lbs.

Comment #163 - Posted by: Kyle A. at February 2, 2011 7:45 PM

185 (pr)failed 3 times and was about to clean up and leave but wanted to leave on a good note and got it on my 4th attempt

Comment #164 - Posted by: Castillo m/20/159 at February 2, 2011 7:53 PM

m/21/5'8"/145

105
115
125
135
145
155(pr)

previous pr was at 135. Really feel the form coming on. Felt like I could've gone up another 10lbs but was a stupid gym where you cant drop weights.

Comment #165 - Posted by: Hazzard at February 2, 2011 8:01 PM

M/23/180

155-175-185-195-205-215(PR)-225(PR)

225 felt pretty good although I wasn't able to go hamstring to calf on it, I only made it passed parallel which is alright. I've noticed that once the weight is overhead it's no problem, so it seems that my jerk is what's ultimately holding me back. If my jerk was more solid I wouldn't need to fool around with it overhead. Anyhow, huge PR over last time which is good.

Comment #166 - Posted by: Jordan D. at February 2, 2011 8:19 PM

27/m/5'11"/180
135-155-185-205-225(fff)-225-240(f)

shoulders fried from Thrusters

Comment #167 - Posted by: justaman - liberty,sc at February 2, 2011 8:39 PM

95
105
115
125
135
145f
95
95

Comment #168 - Posted by: Rosie in Atl at February 2, 2011 8:42 PM

210-220F-220-230-240F-240F-240

Comment #169 - Posted by: hillmanb at February 2, 2011 8:51 PM

65
75
80
80
80
75
65 x 4

still getting the form down on this one, felt much better than the first time i tried OHS

Comment #170 - Posted by: tim at February 2, 2011 9:09 PM

No OHS here, did Thrusters up to 185, failed on 195 twice. Rough, crazy day at work.

Comment #171 - Posted by: ScottMacArthur at February 2, 2011 9:34 PM

115 125 135 145 150 155 160

My depth really sucks on these...I'm trying but it's nothing like what I see in the videos...I'm going to try to work on it

Comment #172 - Posted by: Cleveland at February 2, 2011 9:35 PM

115
115
125
125
130 (f)
130
135

Comment #173 - Posted by: DajM M-33/5'7"/152 at February 2, 2011 10:29 PM

OHS 1-1-1-1-1-1-1

135-140-145-155-160-165-170

Comment #174 - Posted by: Jeff M at February 3, 2011 12:52 AM

275#

On seventh round missed 295... It felt good on the way down, just couldn't get out of the hole. Next time I want 300#.

Comment #175 - Posted by: Ben M/28/5'10/200 at February 3, 2011 6:34 AM

F/40/5'4"/118
65
70
70
75
80
85
90*New PR!!

Comment #176 - Posted by: Heather Szabo at February 3, 2011 7:08 AM

CFWUx3
BWU

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

Ernest 40/M/61"/167

Comment #177 - Posted by: twiki2 at February 3, 2011 7:32 AM

50 55 60 65 70 75pr 80 not quite enough depth so I went again at 80 and got it.

Comment #178 - Posted by: hillmang at February 3, 2011 7:33 AM

Happy "snow day" to most of the nation. Gyms closed here on Fort Bliss, so looks like a garage workout for me!

For teh noobs: The Overhead Squat(OHS), in my humble opinion, is one of the most difficult movements to execute properly. After 3+ years of Crossfit, I struggle with it every time it comes up. Take the advice you see from the old hands here, and practice-practice-practice. The Crossfit Warm-up (CFWU) includes 3x10-15 OHS reps with a light bar (broomstick, etc.), so take this opportunity to focus on form: feet where they are comfortable for you to squat deep, butt back with your spine NOT curved forward, arms overhead and fully locked out, rotate your shoulders back behind your ears, and squat (keeping your weight OFF your toes) until the crease of your hip is at least below your knee...stand back up to open-hip position and weight fully extended overhead = 1 rep.

Today is a strength day, NOT a high-intensity / METCON day. This means that, after the CFWU, do some reps of the OHS at a weight to help you settle into the movement, then add weight and attempt your one-rep-max (ORM) for seven attempts. Rest as needed between attempts, enough to give it your all for the next rep, but not so much you get cold. Record the weight for your seven heaviest completed lifts.
Then STRETCH!! I can't emphasize this enough, as a broken old soldier who has come only belatedly to realize the benefits of stretching when you're warm, post-workout. If you're anything like me, your legs and lower back are very tender from the deadlift-sprint WOD followed by yesterday's heavy thrusters - so I wouldn't expect stellar weight today. Focus on getting the OHS right, because it's an essential movement/position that is incorporated into many other lifts like snatches and jerks, and trains you to extend for overhead shoulder press movements.

Drink water, avoid sugar, get your carbs from veggies, grains, and legumes and your protein from lean meats, FISH, and eggs. Snack on the magic stuff: berries, nuts, dark-skinned veggies.

(!) REST (!) on the rest days. When in doubt...REST MORE! You're joints and connective tissue take a beating on this schedule, and you need not only the days off, but also plenty of sleep (8+ hours) nightly.

In conclusion, I provide a word to the wise: Haven't had a 5K or 10K run or row WOD since.......I'm just sayin'.....

Comment #179 - Posted by: Bingo's Ghost at February 3, 2011 8:19 AM

Same as last time, sub'd 5x5, 135lb. Form good.
Matt and I in garage, we finished up with 10' yoga cooldown.

Comment #180 - Posted by: ajax at February 3, 2011 10:19 AM

155

Comment #181 - Posted by: mr. blue at February 3, 2011 10:34 AM

ohs, my arch nemesis.

115
135
135
140
145
155
165 (f)

still need to work on shoulder flexibility and stabilization!

Comment #182 - Posted by: thesomnambulant at February 3, 2011 10:43 AM

176
198
209
220
231
should have tried one more but instead did speed work on box squat
50% x 2 x 10, about a set per 50 sec

Comment #183 - Posted by: dan colson at February 3, 2011 10:56 AM

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

As rx'd, all sets at 255.

Then worked on some overhead squats.

95x10
135x5
155
175x2
195 (fail)
195
205
220 (PR)

Wasn't going to push it on OHS, but the calf felt fine and normal, so I kept going up. Everything above 175 was a little shaky.

Comment #184 - Posted by: Mel/37m/5'10"/175 at February 3, 2011 12:23 PM

m/38/190

45x10
45x10
95x5
95x5
135x5
155
165
175
175
185
190 (huge PR, had never done more than 155)
200(f)

Comment #185 - Posted by: Patrick at February 3, 2011 1:39 PM

135, 145, 155, 165, 175, 185 (f) 175(f), 170 (f), 165

All failures were on the initial jerk; otherwise, I'm sure I could have done the 185. Still not back to full power after herniated disc, but getting there!

Comment #186 - Posted by: Ben 32/5'5"/142 at February 3, 2011 1:44 PM

185-205-225-235-245-245-255(PR)
added 25lbs since last OHS

FOB Tarin Kowt Fire Dept Afghanistan

Comment #187 - Posted by: Andrew Foster m/25/5'10/190 at February 3, 2011 1:52 PM

topped out at 165, missed my first attempt but then got it. Pretty stoked, almost bodyweight which has been a long time goal. Now all I have to do is get 15 of them.

Comment #188 - Posted by: Smithy/m/50/5'10"/168 at February 3, 2011 3:13 PM

75-85-95-100-105(f)-105(f)-100(f)...nothing in the tank today.

Comment #189 - Posted by: thinlizzie at February 3, 2011 3:47 PM

F/31/170/57kg

30, 35, 40, 42.5, 45, 47.5, 50

Comment #190 - Posted by: Alenka at February 3, 2011 3:48 PM

175
185
195
205
215 F
215 f
210 PR

Comment #191 - Posted by: MarcusG 30 5'9" 168 at February 3, 2011 3:57 PM

115, 125, 135, 145, 155, 165f, 165

Comment #192 - Posted by: mlt at February 3, 2011 4:25 PM

135-155-185pr-135-135-135-135

Comment #193 - Posted by: controlfreak at February 3, 2011 4:31 PM

6 months Post Op Rotator cuff surgery
Recovering from an odd calf strain
7 x 3 with 65#
m/53/6’/215

Comment #194 - Posted by: Pete In Sun City at February 3, 2011 5:23 PM

90-95-100-105-110-115-120

Comment #195 - Posted by: myles456 at February 3, 2011 5:40 PM

135-155-165-175-180-185(pr)-155(f)

previous pr was 175, the 185 is tie for most i've had overhead. the 155 wasn't given 100 percent, too stoked about the 185

Comment #196 - Posted by: Raph at February 3, 2011 8:35 PM

m/178cm/86kg/35y
kg
75,80,85,90,95PR,100PR,105f

Comment #197 - Posted by: gepeto at February 3, 2011 11:44 PM

47/m/71 kg
CFWU
WOD: 35kg, 40, 42½, 45, 45, 45f, 45f

Comment #198 - Posted by: AndersI at February 4, 2011 3:13 AM

M/41/5'8"/152

CFWU + Burgener WU

95-100-105-110-115-115-120 (PR post-ACL reconstruction)

Comment #199 - Posted by: Jon at February 4, 2011 9:20 AM

Ask, and ye shall receive! I know it's late, but I'll get in the routine...

Happy "snow day" to most of the nation. Gyms closed here on Fort Bliss, so looks like a garage workout for me!

For teh noobs: The Overhead Squat(OHS), in my humble opinion, is one of the most difficult movements to execute properly. After 3+ years of Crossfit, I struggle with it every time it comes up. Take the advice you see from the old hands here, and practice-practice-practice. The Crossfit Warm-up (CFWU) includes 3x10-15 OHS reps with a light bar (broomstick, etc.), so take this opportunity to focus on form: feet where they are comfortable for you to squat deep, butt back with your spine NOT curved forward, arms overhead and fully locked out, rotate your shoulders back behind your ears, and squat (keeping your weight OFF your toes) until the crease of your hip is at least below your knee...stand back up to open-hip position and weight fully extended overhead = 1 rep.

Today is a strength day, NOT a high-intensity / METCON day. This means that, after the CFWU, do some reps of the OHS at a weight to help you settle into the movement, then add weight and attempt your one-rep-max (ORM) for seven attempts. Rest as needed between attempts, enough to give it your all for the next rep, but not so much you get cold. Record the weight for your seven heaviest completed lifts.
Then STRETCH!! I can't emphasize this enough, as a broken old soldier who has come only belatedly to realize the benefits of stretching when you're warm, post-workout. If you're anything like me, your legs and lower back are very tender from the deadlift-sprint WOD followed by yesterday's heavy thrusters - so I wouldn't expect stellar weight today. Focus on getting the OHS right, because it's an essential movement/position that is incorporated into many other lifts like snatches and jerks, and trains you to extend for overhead shoulder press movements.

Drink water, avoid sugar, get your carbs from veggies, grains, and legumes and your protein from lean meats, FISH, and eggs. Snack on the magic stuff: berries, nuts, dark-skinned veggies.

(!) REST (!) on the rest days. When in doubt...REST MORE! You're joints and connective tissue take a beating on this schedule, and you need not only the days off, but also plenty of sleep (8+ hours) nightly.

In conclusion, I provide a word to the wise: Haven't had a 5K or 10K run or row WOD since.......I'm just sayin'.....

Comment #200 - Posted by: Jon at February 4, 2011 9:23 AM

W/U 3 Rds:
Samson Stretch: 30 sec Each Side
OH Squat - 10 Reps w/ PVC
Crunches - 10 Reps
Back-Extension - 10 Reps
Pull-ups: 3.5,3,2.5 (Band Max Reps each rd. after)
Dips: 4,3,2 (WOW. Those suck)

WOD:
45#, 50#, 55#, 60#, 65#, 70#, 75#, 80#,
85# (Fail -Dumped on way up)

Can start at 60# next time. At the gym. Can prob do 95# if go to a crossfit friendly gym next time!!!!

Ran 3.5 miles on Treadmill.

Comment #201 - Posted by: liv4tris at February 4, 2011 9:49 AM

135
145
150
155
160
165
170
175(pr+20)

Comment #202 - Posted by: bookworm at February 4, 2011 10:32 AM

175 for all reps. Nice one for me.

Oh, to have bumper plates!

Comment #203 - Posted by: Michael m/48/5'9"/175/MI Survivor at February 4, 2011 11:26 AM

ohs

75 90 95 100 105 110pr 95

did cleans after....

Comment #204 - Posted by: bert at February 4, 2011 1:07 PM

worked up to 135

first time doing "heavy" OHS

Comment #205 - Posted by: Gerard Dawson at February 4, 2011 2:23 PM

M/34/5'4"/141lbs
135, 145, 155, 165(f), 165, 170, 175(F)

Comment #206 - Posted by: Matthew Burritt at February 4, 2011 4:08 PM

135-145-155-165-165-145-145
Questionable depth. No ROM today...

Comment #207 - Posted by: M. Honcho M/32/5'10"/180 at February 4, 2011 4:38 PM

M/34/142LBS/5'5"

155-155-155-155-155-165-175(f)

Comment #208 - Posted by: Brandon Burritt at February 5, 2011 4:46 AM

115-135-145-150(f)-145-145

Comment #209 - Posted by: leibc2 (M/27/5'9"/165lbs) at February 5, 2011 8:17 AM

m/45/6'4/185

55-65-85-95-105-115(f)-115(partial 2x)

OHS are tough... can't seem to keep shoulders back far enough when I add weight, not comfortable yet.

finish with some reps at 95# for practice.

Comment #210 - Posted by: knodes at February 5, 2011 9:33 AM

85, 95, 105, 115, 125, 130, 135

Comment #211 - Posted by: Manchild at February 5, 2011 9:34 AM

as rx'd 95/95/95/115/135/145
m/27/165/5'9 manhattan ks

Comment #212 - Posted by: matt c at February 5, 2011 11:32 AM

m/29/5'1"/197

185
195
205
220
230-F
230
235-F

Next time I plan to stay near my 1 rep max instead of starting my count at such a low weight...

Comment #213 - Posted by: nathlete at February 5, 2011 1:13 PM

M/33/183/6'
95 - 2
115 - 2
115 - 1
115 - F - Shoulders Caved
115 - 1
115 - F - Shoulders Caved
115 - 2

Comment #214 - Posted by: Montana03 at February 5, 2011 1:47 PM

As rx'd

130
140
154 (old PR)
164
174
184
198 (new PR)

Comment #215 - Posted by: JC (M/23/5'9"/175) at February 5, 2011 5:18 PM

As rx'd

130
140
154 (old PR)
164
174
184
198 (new PR)

Comment #216 - Posted by: JC (M/23/5'9"/175) at February 5, 2011 5:25 PM

305 on 7th rep

Comment #217 - Posted by: D. Swan at February 6, 2011 10:26 AM

275# fail @ 285# on way up

Comment #218 - Posted by: JDisch at February 6, 2011 1:30 PM

205

Comment #219 - Posted by: Repto M/40/5'11''/220 at February 6, 2011 3:39 PM

85
95
100
105
115
125
135 f

Comment #220 - Posted by: al deezy at February 6, 2011 4:16 PM

85
95
105
115
125
135 (F)
135 (F)

Previous PR = 140

Comment #221 - Posted by: Miyagi m/30/168.2# at February 6, 2011 8:17 PM

did sets of 7 reps
45
65
85
95
105
115
125
135(6 then failed on 7th)

getting more stable with these but not comfortable going overly heavy with no bumper plates

Comment #222 - Posted by: Bells 38/195 at February 7, 2011 7:57 AM

Completed on Mon 2-7 (rest day)

65x5; 75x3; 75x3; 85x2; 95x2; 100x2; 100x2
then played with the snatch balance:
65# sets of 3 reps 5 rounds
worked on form, balance

Laura f/48/5'7/155

Comment #223 - Posted by: power-girl at February 7, 2011 8:06 AM

Did murph - 25# body armor, 39:43

Comment #224 - Posted by: Mad Max at February 7, 2011 7:29 PM

m/32/5'8"/170lb

OHS
135
145
155
165
175 (previous PR)
185
195 (PR)

74 125 145
250 Cal

Comment #225 - Posted by: Adam Hamm at February 8, 2011 7:15 AM

Scaled - only 6 rnds

First WOD after back injury ... taking it super easy

135 x2
155 x2
165 x2

Comment #226 - Posted by: XAF at February 8, 2011 12:18 PM

Rx'd

18 x2 (Body Bar)
25 x2 (Bumper Plate)
35 x2 (Bumper Plate)
45 (Bar)

Comment #227 - Posted by: Phage at February 8, 2011 12:23 PM

135, 155, 175, 185, 195, 205
do more warm-ups the first light weight squats were the hardest. Once I was warm and flexible in shoulders and hips Iwas able to do heavier weights. Key is to maintain tight core through full ROM.

Comment #228 - Posted by: greg 39/6'3"/217 at February 8, 2011 6:44 PM

m/42/6'0"/194

worked form

5x 95
5x 95
5x 95
5x 115
5x 135

Comment #229 - Posted by: Jeff H at February 9, 2011 7:33 AM

Did this workout on 2/9/11. Rode the bike for 5 minutes, did one round of the crossfit warm-up and then jumped into the workout. In between sets I did one body weight squat focusing on the lower abs and breastbone points of resistance. Then I did one rep with a 45 lb. bar. I felt my form was a little shaky and I had trouble reaching a true parallel while also keeping my hips and back in line. First time I've done these in awhile so I stayed lighter and focused on form.

1 x 95 lb.
1 x 95 lb.
1 x 95 lb.
1 x 95 lb.
1 x 95 lb.
1 x 95 lb.
1 x 95 lb.
1 x 95 lb.

Then I ran one mile in 7:15 on the treadmill.

Comment #230 - Posted by: RJB7 at February 9, 2011 2:45 PM

As rx'd

45
55
65
75
85 (f)
75
80 (f)

I stink at OHS.

Comment #231 - Posted by: Henry M/6'4/200lb/24years at February 9, 2011 4:02 PM

Maxed at 175. Failed 185.

Comment #232 - Posted by: Greg/50/70"/215/3/17/08 at February 9, 2011 4:08 PM

"Mrs. Miyagi"
65
75
85
95
100
105
110 (F)

This was the 2nd WOD ten minutes after 110201 WOD.

Comment #233 - Posted by: Miyagi m/30/168.2# at February 9, 2011 5:23 PM

45-65-75-75-85-85-95-105

Comment #234 - Posted by: Jeff Gebbie at February 9, 2011 8:42 PM

95, 105, 115, 120, 125, 130, 135 PR!

Comment #235 - Posted by: Ukkrew at February 10, 2011 12:26 PM

135, 145, 155, 165(pr), 170(pr), 180 (f), 180 (pr)

Comment #236 - Posted by: bill/52yo/72"/207 at February 11, 2011 2:18 PM

60kg
65kg
70kg
70kg
75kg (fight for depth)
75kg (good depth)!
77.5kg

Comment #237 - Posted by: JT at February 11, 2011 11:28 PM

195

Comment #238 - Posted by: Demko at February 14, 2011 2:52 AM

R - 95,105,115,125,135,145,145
D - 65,75,85,95,105,105,105

Comment #239 - Posted by: BigCurly13 at February 14, 2011 3:03 PM

male, 68", 151#, 38 y/o,

WOD
65,85,95,105,115,125,125

Comment #240 - Posted by: Karl at February 15, 2011 6:27 PM

CFWU x 3

#65 x 3 warmup

95/115/115/125/125/125/125

500m row

Comment #241 - Posted by: F15E_WSO/M/48/180 at February 16, 2011 12:53 PM

261 lbs. PR

Comment #242 - Posted by: P Castaneda at February 16, 2011 8:04 PM

185-195-205-215-225(f)-225-235(f)-235(pr)

Comment #243 - Posted by: marty c m/48/6'/240 at February 17, 2011 7:04 AM

Frank: 45 lbs
Kenz: 95
Emma: 65
Pip: 95

kept everyone down a little to work on form. snow day so we had low numbers

Comment #244 - Posted by: BFCC at February 17, 2011 10:13 PM

48k
53k
55.5k
58k
60.5k
63k fl
63k pb
63k/138lbs

form really improving.

prev 55k (1 rep) pb 17.12.10

Comment #245 - Posted by: zenoperegrinus at February 20, 2011 12:56 AM

125, 135, 135, 145, 145, 155, 155, 155

Comment #246 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at February 21, 2011 3:56 PM

Me: 44yo/M/5'10"/184lbs/16%BF

Warm Up: Greg A's Warm Up

WOD: Overhead Squat

Warm Up:

45lb bar x 15reps
95 x 10
115 x 6
135 x 3

WOD:

155 x 1
160 x 1
165 x (f)
160 x 1
160 x 1
165 x 1
165 x 1

Have Fun, Train Hard,

Billy

Comment #247 - Posted by: Crossfit Billy - Olympic Crossfit at February 23, 2011 12:37 PM

135
160
175
185
195
205 (tied PR)
215(f)

Comment #248 - Posted by: MoGreene at February 25, 2011 10:11 AM

2011-03-17: 205. Good. 166X9.
2011-02-02: 206 (Little shakey at 1st, 165X7)
2011-01-06: 200 (Rest day)
2010-12-04: 187 (CFT)
2010-11-09: 185
2010-06-20: 177
2010-01-26: 170 (CFT)

Comment #249 - Posted by: gs at March 17, 2011 11:43 AM

CFWUx3
95, 115-135-135-145-145-145-145

Matt: 5x5
65-75-75-75-75

Comment #250 - Posted by: Doug at March 28, 2011 4:59 PM

115 x 5
135 x 5
155 x 4
175 x 3
175 x 1
155 x 1
135 x 1

Comment #251 - Posted by: JerryM (m/39/6'2"/240) at April 14, 2011 4:53 AM

m/33/5'9"/164

95
100
105
110
115
120
125 (pr)

Comment #252 - Posted by: jiggastemple at June 3, 2011 10:42 AM

M/23/70"/195#

95#
115#
125#
135#
145#
155# (fail)
135#

Comment #253 - Posted by: Bill Gibson at August 16, 2011 8:33 PM

30/40/40/40/50/50/55kg/121lbs

Comment #254 - Posted by: Michał at September 2, 2011 8:57 AM
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