August 9, 2011
Overhead Squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 100906.
"Here is a photo from an advanced handstand class we held recently. Setting the rings low enough so that the athlete's hands can create friction against the mat increases support stability. By making one component less difficult you can focus on other aspects of the skill, like midline control."
- David Osorio
"The Week Before the Games" with Ben Hollingshaus, CrossFit Journal preview video [wmv] [mov]
"Cooking with Nick Massie: Tokyo Slaw" - video [wmv] [mov]
Games Vault: Mens Killer Kage, Heat 5 - video [wmv] [mov]
"Courage is the discovery that you may not win, and trying when you know you can lose."
Posted by Pukie at August 9, 2011 5:00 PM
- Tom Krause
Nice pic and wod looks fun.
My wife and I are looking for an affiliate that is hosting FGB6 in south FL (Miami, Ft. Lauderdale, Holloywood). We live in the Keys, so there is not a box down here we can visit. We have been doing Crossfit for about 1.5 years now, and really want to participate in this event. Please email me at firstname.lastname@example.org if you have any suggestions. Thank you very much.
as Rx'ed 21:37
What kind of dressing was using for the tokyo slaw? Does anyone know?
Hey Quinn, I did it too... 20:52. Also RX. The sdhp's were so light and it was still so hard! Amazing. Great respect to the "old guys" that can clean my clock any day of the week. I'm only 36 years old.
#4 Dressing was a ginger vinaigrette. If you have a CrossFit journal subscription there is an entire cooking series with Nick. The vinaigrette was made in the previous episode. Aired on 08/02/11 if you wanted to look it up.
Thank you Chris S. (Comment6). I'll check it out!
I really want the new reebok oly shoe! I wish I could buy them now.
Hurray For Laurel and Ken being on the mainsite!!!
Also- my name is spelt Osorio, but close enough!
Did today actually didnt push too hard because of a messed up wrist so I'm extremely happy with myself
Bridges come back on the Killer Kage was so epic...Great video.
3x 145 (PR)
On yesterday's post, I guess I forgot I had a birthday, I'm 26, haha.
I do my workouts at home and can't really do overhead squats and olympic lifts (can't drop weights)...any ideas what would be the best alternative for this? I don't mind doing two exercises.
Masters Chipper 18:00 as Rx'ed
Like the shout out to Tokyo today. I have the hardest time out here explaining to the expats that eating out in Japan can be healthy, there is seafood and veggies everywhere, but everyone likes to focus on the rice, curry and ramen.
Still working on form:
OHS WOD -
80KG X5 (SHOULD HAVE GONE A BIT HEAVIER)
-----pr is 185
155 (failed on 3rd rep)
3x200 <- PR, wrists are still sore though.
Ok this comment might have been said already and I know i'm late pointing it out.. But as an answer to the lame discussion that took place after the games about Mr Froning being so much better than the rest of the field that he had to be on steroids.. It's not that he out performed the field physically by 11%, if you take away the scores from the two skill test Bridges actually beat him by 30 points if my math is correct (Froning 661 Brigdes 691).. Froning is just the most allround crossfitter on earth!! (as far as we know!!) I suffer from PGD (post games depression) that is why i have nothing better to do then to through the scoreboard with "what if's"
Feels good to be back on .com WODs
My previous 1 rep was 165! Of course, I was wearing my Harbinger belt (+2 strength) and my VS weightlifting shoes (+3 dexterity, -4 stamina).
Can someone please delete my account from the Crossfit forums? I've sent multiple private messages and emails but have gotten no response.
Cool photo! That handstand looks seriously intense.
-Amy, Fuse Pilates
What is the correct technique for getting to the overhead squat position? Basically what I do is push press the weight and then kinda slide my hands out farther on the bar once overhead which is pretty awkward. Is there a better way, what technique is taught?
Do a behind the neck jerk, or snatch push press. Put your hands at the width you would have them for a snatch/overhead squat.
I'm a crossfit newbie...gonna give this a shot this afternoon but I've attempted overhead squats before. Even with little to no weight I'm still sucking at these. Form? Strength? Confidence? Yes. Yes. Yes.
still working on OHS form
first time doing overhead squats, real ouchy.
Just about managed with just the 15g bar, really need to get some fractional weights.
5 x 3 x 15kg
Hey HQ. Can we have a hero WOD for those operators that died this past weekend?
Just joining the forums...this will be my first post.
Getting better with my OHS form (I find my form improving towards the later sets, actually):
I had nothing left at the end but I wish I started higher.
@ #38 - I concur, it would be a great gesture and tribute
OHS, my #2 goat right behind DU's.
115 (PR, still weak but I'll take it)
I do feel improvement since incorporating the Burgener WU and skill transfer exercises every day.
225 (1 rep)(pr)
i <3 Crossfit.
First OHS at 100 lbs since starting CrossFit almost six months ago. I could barely do the bar when I started. Flexibility, core strength and practice seemed to be the missing ingredients but this morning I probably could have gone a bit heavier.
I also discovered something about burpees: when I'm tired and contemplating a rest, I don't need to decide to do one more. I only need to decide to START one more, and my body takes over from there (doesn't work forever, obviously).
95/105/115/125/135 cool down with 9/6/3 of 135 squat clean, ghd and back extensions
@Laxcom - Well since they test using the WADA system, I'm pretty sure he would have been caught. Lots of wasted time on what if's and not enough on actual research.
215 went up well
225 lost balance on the last one
235 that was heavy. a bit unbalanced. wrists hurt a bit
245 old 1rm, got two. was standing with the third while leaning forward. didnt happen
280(f) dropped the 3rd rep
Followed with some regular squats:
@Comment #15 - Who says you HAVE to drop the weights to do olympic lifts or overhead squats? Just use a weight that you can control. If you're not doing olympic lifts right now, then even the lighter weight will have a ton of benefit in terms of learning the movement. And if you are used to doing these lifts with higher weight, then change it up and use a lighter weight with more reps.
Then did 5-4-3-2-1 Muscle Up, 133lb Squat Snatch
7:50 w/ lots of missed reps
Overhead Squat 3-3-3-3-3 reps
last, last time max
135 old PR
At 165lbs I still had room for more 170 would have been easy enough but my time was up for lunch. Real happy with the 165lbs it was easy.
DUs 10/20/30/20/10 no misses 2:03
21 KB swings 2 pood unbroken
135-185-205-225. Pulled a muscle and felt a pain on the last rep of 225.
125 (failed 3rd rep)
125 (failed 3rd rep)
145, 155, 163, 173, 177(PR)
Am I the only one that finds that guy in the week before the games video doing the interview annoying? It's bothersome to me that his whole purpose for any interview is to try to make someone look silly. At my regionals, people were staying away from him because he's a tool.
Also it wouldn't be all bad if he was actually in shape and DID crossfit. To have a guy wearing a crossfit shirt and holding a mic who clearly is not in shape is not the best PR move.
155 - 195 195 took a few attempts, but in a moment of Zen the final one was my best set of all.
165(f) dropped it forward at the bottom of the 2nd rep
165 felt good the second time
135# (Fail) Lost my balance and had to ditch the weights, but I totally could've got it! Next time!!
Not too bad for only my 2nd time doing OHS ;)
i didn't have time to go to the gym so i have run 10km in 1h04min
Previous 1rm was 155lb
155x1 failed on rep 2
Came back for more
@Catch... I stand corrected sir!! :) You're right, "what if's" suck!!
Failed to jerk 80kg from behind the head. Think that needs some work...
Did my own wod and got smoked
400 meter run
10 overhead squats 45 lbs
10 wide grip dead lift 95 lbs
Bout 30 min. Really felt it
Will definitely hit this later.
Finished off the 100-day burpee challenge today!
100, for time, 5:41.
felt good previous 1 rep max was 195
A month ago I was struggling with 65lbs. I love crossfit!! Could have possibly gone heavier but not in a crossfit gym and dumping your weights is not allowed. . .
OHSQx3: 65, 85,95,105,110x1
In order to get the bar in the OHS position:
Jerk it from the ground, and then press/push press it just high enough to be able to lower it to your neck. You don't need to put it all the way up overhead, just high enough to get your head under. When the bar is on your back/neck just slide your hands out until you have them in the desired width. Then just push press and drop under until you can press out and stand up. Then just squat til you drop!
WU - 95
105 - 3
115 - 3
125 - 3
135 - 3
145 - 3
65 - WU
135, 150, 160, 170, 185lbs. I've improved on these so much in the last few months.
7 x 185
7 x 205
7 x 215
7 x 225
7 x 235 PR
WOD (From CFE)
30 Box Jumps 20"
40 Walking Lunge
60 Push-ups (Games)
40kg, 50kg, 50kg, 54kg, 60kg. Gettin better. 3 months ago I could barely OHS a 20kg bar.
Couldn't workout yesterday, so I did both today's and yesterday's WOD today.
5min break then:
4 Rds of:
Rd 1: 1:46.
Rd 2: 1:42.
Rd 3: 1:48.
Rd 4: 1:49.
Then worked on self-spotted MU work and some weighted Dips and PU. Awesome workout day!..
85 x 3
105 x 3
125 x 3
95 x 3
Previous PR = 135 x 3
W/U: SP, 3x5 at 95-110-125 (deload); OHS, 4x1 at 45-65-95-115.
As Rx: 135-145-155-165-175.
New 3RM PR at 175 by 10#. Third time doing this WOD. Catch behind the head (no bumpers). Still my active rest cycle. But, the OHS was feeling pretty good today so I kept adding weight. Still a goat of mine, but nice to see progress.
135-135-135-135-145(failed on 3rd rep)
30years / male / 178cm / 81kg
3 x 3 x 3 x 3 x 3 reps
55 x 60 x 60 x 60 x 60
my first CROSS FIT workout...
w/u - static nk-shldr, cfwu x 1 (burpees inst of pullups, no snatch), 15 air squat, 45# OHS x 3
w/o - 55-65-75-85-85
Went for form, as I essentially have no OH form or strength ;) Overhead lockout needs work but is getting there. Pleased with squat depth and rt knee, left groin did fine
(Evidently CF's/my 'Rx' for pulled groin on Sunday -- hard short rows yesterday, light-deep squats today -- does just great for the injury.)
c/d - FS 85# x 3, BS 85# x 5
Been reading up on 'golfers elbow' so tried all sorts of wrist curls, reverse wrist curls, both concentric and eccentric, on leg and on bench; then rolling 2.5# plate on rope up from floor using forearms -- 5 fwd, 5 back. Elbows definitely less painful after all that.
Max L-sit off bench -- 16 secs. Got a ways to go on that one...
115-135-145-155-165(f)--couldn't get 165# overhead
Squats holding dumbbells at shoulder
Squats holding dumbbells at shoulder
115 135 145 155(2) 155(2).
Not great, but good for me, psyched cause these are the first OHS I've done in a long time. Felt good.
125 x2 (f) on third rep
135 x3 (pr)
33yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Overhead squat 45lbs x 5-5 95lbs x 5 115lbs x 3.
145lbs x 3
150lbs x 3
155lbs x 3
160lbs x 3 PR
165lbs x 3 PR
3 minutes rest per set
Foam roll after
Compared to 100906: 155lbs max
3 X 5
50 Weighted Sits
The student rec is a horrible place to lift cross fit when you want to push yourself but are unable to fail properly. Gym has those crappy plates you can't throw on the ground plus they'd kick me out anyway for doing so. In hindsight should have done some back or front square but was too pissed off to care at the time. First time I had really figured out the OHS too. Pitty.. I'm thinking more seriously about joining the cf gym across town every WOD even though I'm a poor college student. Sorry for the sob story. Crossfit definitely can't be beat in my book.
Ran 6 miles this morning, 8 this evening, WOD-95,115,115,135,135. Then did 50 hspu's for time-3:57.
Always gotta attack my OHS/ankle and hip flexibility and mobility. Glad I have improved though!
90-form was garbage
85-still had trouble getting low
Strained lower back (Didn't go heavy)
135x3 - 3 sets
at least i'm improving with my ohs. couldn't do 118 3 weeks ago for a single. i still suck though. yay!
95# 115# 135# 155#(PR) 165#(F)
175 (got two reps then failed)
175 (New PR by 60 pounds)
135 (got two reps then failed)
135 (New PR by 40 pounds)
135lb - form was getting questionable
175 x 10
Hey #89 Matt H-Curious what you've been reading about golfer's elbow...it's been plaguing me, too, though I don't golf...
135, 145, 155, 155, 160
jogged 1.2 mile to MYR primary
10 x 40m sprint on 30" mark
50 x HSPU
jogged 1.2 mile back to condo
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95
3 x 95
185,225,245,255,265x2. Hands narrower than usual due to sprained wrist
Done immediately after the 500m x 4 rowing workout, bad idea. Metal plates, no dropping.
I have a lot more in me, if I could do this with bumpers.
M/40 year/ 81 kg/179 cm
95,115,135,145,155(1),155(1) @ cf santa barbara 8/31/09
1k run wu 4:59. abmat x 16 after.
All reps felt solid.
@ Dan Stolar #114 - disclaimer, none of this is anything but info I've picked up on golfers elbow within last 2 weeks, and I'm no medico. Hope some of it is useful and not too basic.
(It's also a long entry, so others should avoid if golfers elbow's of no interest.)
All links wfs.
- golfers elbow = 'medial epicondylitis' (inside-elbow inflammation)
- tennis elbow = 'lateral...' (outside-elbow...)
- Steven Low, who posts frequently on the CF Message Boards, has good advice on golfers elbow in some of the injury forums. His posts tipped me off to the importance of eccentrics / reverse wrist curls. (Also has a link to perhaps the sickest exercise vid ever: kid at a gymnastics site doing a knuckle-to-back-of-hand pushup, easily, over and over. Supposedly great for golfers elbow? I can't even attempt it.)
- A crossfitter in England, Colin McNulty, extensively documented his rehab from golfers elbow. Just search for his name + golfers elbow. (Ultimately I think he recommends purchasing a particular book, which I haven't done.) Better for the writing style than actual 'what worked'
Below are exercises that seem to have helped, which more or less assume you're beyond intense pain in the elbow. Consensus I've read seems to be that frequent icing is how you get beyond the intense pain, followed by massage and/or rehab exercises...
- An exercise called the 'reverse tyler twist' which I do with a towel (cuz I don't have the recommended Thera-Bands), seems promising (eccentric against tension). Look er up on YouTube.
- Specific YouTube vids:
Dr. Pederson / Positive Motion Chiro -- "Golfers Elbow Exercises" -- http://www.youtube.com/watch?v=Kuj8YLAHZVg&feature=related -- good on ice, weird on elbow-band thing, good on stretching (@ 4 min mark) and dumbbell exercises (@ 5 min mark), with emphasis on slow eccentrics -- weirdest tip that has helped me: rubber-band exercise for wrist extensors @ 7 min mark. I was sure that was a loser exercise ("how could a rubber band exercise help with *anything*?"), but I can feel it working the affected tendon...
PT 'Krista' - http://www.youtube.com/watch?v=-qBRc7BJFKg&feature=related - to ice and stretching, adds something called a "nerve glide" which seems promising. Going to try it tonight since it will involve shoulder and wrist.
- One other vid, whose URL I can't find now, used regular and reverse wrist curls (like Pederson, above) but had you assist, with free hand, on the concentric phase to really focus on eccentric. Guy in the vid, a PT, said he'd gotten up to 40# single-wrist DB eccentrics! I'm in the 10#-20# range so far for assisted eccentrics. Have been mixing them with unassisted eccentric and concentric DB curls, both fwd and reverse, 2-3 sets of 15 each.
- Not sure where I sourced this recently, but I remembered my hockey buddies in high school did a sick forearm exercise: put a small weight (2.5-10#) on a 3' rope, connect rope to stick or short pole, then with palm down, roll the stick forward and knuckles away from you, winding rope on stick and weight up (so for about 10-15 eccentric reverse curls, weight travels up 2-3 feet), then reverse direction of roll still with palms down so knuckles are coming toward you, and roll the rope out and the weight down (15 concentric reverse wrist curls). Yesterday I did that cycle 5x with 2.5# and it felt like every tendon-muscle-tissue from elbow to pinkie, both hands, was engaged and blood-filled. Did that cycle 3x this morning with 10# and similar result. Will probably go to every other day on this one -- don't want to overdo it. I like it that both arms are getting punched by the same exercise.
If the folks who say tendons don't get enough blood flow are right, and that such blood flow is a key part of healing, then that last one is gold -- elbows hurt markedly less today.
I'm also looking into shoulder involvement in golfers elbow, as my rt. elbow is more pained than the left, and my rt. shoulder has much less ROM and much more crunchin' going on when I move the arm...
Hang Snatch+OHSx3: 95 up to 200# - PR for HSN.
FSx2 on the min for 6min: 290#
WBx50 unbrokenx3: 1:38 (1:20) 1:34 (1:09) 1:33 - 7:16 total
T2B 5x15 UB, 25sec work(30-50sec rests) 5:09 total
good legs day today, happy with HSN, felt light.
135(3), 145(3), 155(3), 165(f), 165(3)
Had to do back squats today because of bad shoulder:
rounds of 10-8-6-4-2-1 reps
First time doing overhead squats.
They were fun! Looking forward to getting better in the months to come.
205,pr by 1#
Definitely more wt. next time!
M/ 37/ 134 lbs/ 5'-6"
I did this WOD and yesterday and my balance was terrible when I was starting and as I got up in wieght the balance got better, but my pop to get the weight up was terrible as well... all in all not a good day for me with this WOD I must say.
75 lbs x 10
95 lbs x 10
115 lbs x 8
135 lbs x 6
150 lbs x 3
155 lbs x 3 (felt really easy actually)
160 lbs (failed to pop it up) my shoulders felt really tight in the back squat position today
160 lbs x 2
160 lbs x 3
135 lbs x 10
took a couple minutes and then did Annie WOD for a speed component with 50,40,30,20,10 (D.U & situp) I do my situps with dumbells to anchor my feet: 4:20
then I did 20 all out burpee pullups with a little break and then did 10 burpee pullups.
I just wanted to do a few movements since my body was not doing so well with the OHS for a little variety.
115 125 125 135 135
Did it after court in the AM...knee a little sore still from slipping in a gravel parking lot during a chase...went all the way down to black box for the first time on an overhead squat...a little scary will try for more next time
Did it at JC and tried to go all the way down to a wall ball...didn't make it once...next time I do these I will just go with less weight and try to do it right
115 135 145 115 115 (failed on 2)...was trying to go down real low and lost balance had to bring the weight down quickly
20 kg x 3
20 kg x 3
30 kg x 3
30 kg x 3
20 kg x 3
My shoulders are killing me...
Got up to 125 lbs.
Missed 135 twice.
3x145,160,170,180(f-3rd rep),180(got it)
Started heavier than last time, so didn't get to my 185 PR at the end (actually planned on 190 for the final set). The failed rep was a lack of focus on active shoulders.
3x145,160,170,180(f-3rd rep),180(got it)
Started heavier than last time, so didn't reach my previous 185 PR (I planned on 190 for the last set). Failed rep due to lack of focus on active shoulders.
95, 115, 135, 155, 175 (pr)
Sub in smithmachine for lack of range of motion (working on it!)
60kg overall because injured me knee last time, reason was lack of range of motion and stressed muscles.
Thx for xfit!
previous pr was 145
Jeff @ home
Quad hip flexor stretch between last two sets helped immensely.
CFWU x 3
10 pushups/5 pullups/10situps between sets
185, 205, 215, 215x 2, 205
2 rds of
run 800 m
12x DL 275#
Shoulders were spent from the post wod swim yesterday. I am trying to train for my first sprint triathalon in Oct. I've noticed that I have started doing a lot of things I never thought I could or would after doing crossfit. Things like gymnastics on the rings or on the floor, triathalons, etc. Many thanks to Coach and the CF community.
Is anyone else doing the Warrior Dash in Huntersville, NC on 8/28?
@130 Matt H-Thanks for such a long post...I'll be tracking down a lot of those things...mine fits the definition of golfer's elbow, but I don't golf and it flares up most when I play tennis (esp serve) and when I do pull-ups, which is a bummer for crossfit. Thanks again, much appreciated.
22lb for all sets - use more wt next time
also: 7 x 400m rest 1:00 between sets. total time=23min
CFWU-3. Reg. Superman. DU. Done at Triangle.
Not bad. Pretty good job w/lumbar tightness. Tighten up range on loads next time.
145, 155, 165 PR, 175 (f), 175 (f), 175 (f x 2)
Balance issues as weight gets heavier; coming forward onto toes.
Worked up to 65. Balance is definitely the limiting factor...
135, 135, 145, 155, 185
I think the 185# is a PR.
40 - 40 - 42.5 - 42.5 - 45k
27.09.10 24 - 28 - 32 - 36 - 36k
As Rx'd: 115, 135, 145, 155, 165
Did this on August 8.
Probably should've dropped wt when complete, lots of wrist stress coming back down onto rack (PAC)
Fairly light today, garage/no rack
Comment #118 - Posted by: Ajax at September 6, 2010
95, 115, 125, 135, 135
Overhead squat 3x7
30-35-45-50-55-60-65 failed on 2nd
Overhead squat, 3 reps each set
CFWUx1; OHS 95x10, 135x5
175 (fail, 1 -- lost concentration and had to bail)
Then tried to see how many bw OHS I could do (15 is the eventual goal).
I was going great until rep 7, which was wobbly at the bottom, barely got it up, had to reposition. It took a lot out of me. Got 8, but then lost it forward at the bottom of 9.
50lbs more than last time! Woohoo!
95, 135, 155(2), 155 right wrist gave way, had to stop