August 9, 2011

Tuesday 110809

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

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Compare to 100906.

DavidOsorioRingHandstandLesson_th.jpg

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"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."
- Tom Krause

Posted by Pukie at August 9, 2011 5:00 PM
Comments

Nice pic and wod looks fun.

Comment #1 - Posted by: chris at August 8, 2011 5:26 PM

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 john@cranepoint.net if you have any suggestions. Thank you very much.

Comment #2 - Posted by: john h at August 8, 2011 5:29 PM

Masters Chipper

as Rx'ed 21:37

Comment #3 - Posted by: Quinn McCutchen M/42/150/5'10" at August 8, 2011 5:29 PM

What kind of dressing was using for the tokyo slaw? Does anyone know?

Comment #4 - Posted by: Matthew Lawrence at August 8, 2011 5:33 PM

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.

Comment #5 - Posted by: Sid at August 8, 2011 5:59 PM

#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.

Comment #6 - Posted by: Chris S at August 8, 2011 6:14 PM

Thank you Chris S. (Comment6). I'll check it out!

Comment #7 - Posted by: Matthew Lawrence at August 8, 2011 6:57 PM

I really want the new reebok oly shoe! I wish I could buy them now.

Comment #8 - Posted by: Matthew Lawrence at August 8, 2011 7:00 PM

Hurray For Laurel and Ken being on the mainsite!!!

Also- my name is spelt Osorio, but close enough!

Comment #9 - Posted by: David Osorio at August 8, 2011 7:03 PM

Crossfit SBK represent!

Comment #10 - Posted by: Ian J at August 8, 2011 7:18 PM

Did today actually didnt push too hard because of a messed up wrist so I'm extremely happy with myself

155-185-205-205-225

Comment #11 - Posted by: Christian M 5'10/180 at August 8, 2011 8:04 PM

49/175/M
3x75
3x95
3x105
3x105
3x115

Comment #12 - Posted by: Ibzim at August 8, 2011 9:36 PM

Bridges come back on the Killer Kage was so epic...Great video.

Comment #13 - Posted by: Josh P at August 8, 2011 9:49 PM

M/26/5'7"/138

3x 95
3x 115
3x 125
3x 135
3x 145 (PR)

On yesterday's post, I guess I forgot I had a birthday, I'm 26, haha.

Comment #14 - Posted by: Fidencio Hinojosa at August 8, 2011 11:14 PM

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.

Comment #15 - Posted by: Chris E at August 8, 2011 11:52 PM

Masters Chipper 18:00 as Rx'ed
215/5'10"/27/M

Comment #16 - Posted by: J Kirk at August 9, 2011 2:01 AM

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.

Comment #17 - Posted by: Chikara Mike at August 9, 2011 2:39 AM

m/46/185

135 5 sets

Comment #18 - Posted by: cosmo at August 9, 2011 2:41 AM

Still working on form:
45-55-65-65-75(fail)-70

Comment #19 - Posted by: Scottie Warren at August 9, 2011 6:38 AM

OHS WOD -

60KG X3
65KG X3
70KG X3
75KG X3
80KG X5 (SHOULD HAVE GONE A BIT HEAVIER)

FUN WOD

Comment #20 - Posted by: SCOTTIE BUTLER at August 9, 2011 6:44 AM

115
135
155
175(2)
190(f)
-----pr is 185

Comment #21 - Posted by: Jonblaze at August 9, 2011 6:46 AM

27/m/5'11"/175
135-155-175-195-215(1)-215(PR)

Really pleased!

Comment #22 - Posted by: justaman - liberty, sc at August 9, 2011 6:46 AM

115
135
145
155 (failed on 3rd rep)
155

Comment #23 - Posted by: Townsend m/28/5'8"/140 at August 9, 2011 6:46 AM

31/m/1.74m/68kg
40kg x6
50kg x4
55kg x3
55kg x2
55kg x3

Comment #24 - Posted by: Jesse at August 9, 2011 6:49 AM

3x135
3x145
3x155
3x185
3x200 <- PR, wrists are still sore though.

Comment #25 - Posted by: Dave W 27 5'8" 180 at August 9, 2011 6:54 AM

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"
great games!!!

Comment #26 - Posted by: Laxcom at August 9, 2011 7:03 AM

155
185
205
225(fail)
225(pr)

Comment #27 - Posted by: Caveman/m/5'9"/200/27 at August 9, 2011 7:34 AM

As rx'd:

155x3
165x3
175x3
180x3
185x3

Feels good to be back on .com WODs

Comment #28 - Posted by: Barberic at August 9, 2011 7:35 AM

2011-08-09: 195X3.
2011-06-27: 165X13.
2010-12-04: 160X6.
2010-09-06: 160X3.
2009-08-28: 150X3.
2009-08-06: 160X2.

Comment #29 - Posted by: gs at August 9, 2011 7:51 AM

95-115-115-125-135

Comment #30 - Posted by: jason at August 9, 2011 8:07 AM

155x3
165x3
170x3
175x3
180x2
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).

Comment #31 - Posted by: Timmy at August 9, 2011 8:11 AM

Hello,
Can someone please delete my account from the Crossfit forums? I've sent multiple private messages and emails but have gotten no response.

Thanks!
Shane

Comment #32 - Posted by: Shane S. at August 9, 2011 8:11 AM

Cool photo! That handstand looks seriously intense.

-Amy, Fuse Pilates

Comment #33 - Posted by: Amy at August 9, 2011 8:15 AM

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?

Comment #34 - Posted by: Mike at August 9, 2011 8:30 AM

@ #33

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.

Comment #35 - Posted by: Struan at August 9, 2011 8:41 AM

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.

Comment #36 - Posted by: Justin at August 9, 2011 8:50 AM

still working on OHS form
32-32-42-52-52f

Comment #37 - Posted by: Iron E at August 9, 2011 9:02 AM

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

Comment #38 - Posted by: Sach at August 9, 2011 9:04 AM

Hey HQ. Can we have a hero WOD for those operators that died this past weekend?

Comment #39 - Posted by: BP at August 9, 2011 9:22 AM

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):

25/M/5'8"/145

115x3
125x3
135x2
130x3
135x3

Comment #40 - Posted by: Chris at August 9, 2011 9:25 AM

135-145-155-165-185#

I had nothing left at the end but I wish I started higher.

@ #38 - I concur, it would be a great gesture and tribute

Comment #41 - Posted by: Patch 24/M/6'0"/165 at August 9, 2011 9:25 AM

OHS, my #2 goat right behind DU's.

105
105
115 (PR, still weak but I'll take it)
115
115

I do feel improvement since incorporating the Burgener WU and skill transfer exercises every day.

Comment #42 - Posted by: Bill M. m/46/5'3"/133 at August 9, 2011 9:32 AM

135
155
175
185
205
225 (1 rep)(pr)

i <3 Crossfit.

Comment #43 - Posted by: spencerbrett at August 9, 2011 9:37 AM

60-70-85-95-100(PR)

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).

Comment #44 - Posted by: Peter H. at August 9, 2011 9:47 AM

95/105/115/125/135 cool down with 9/6/3 of 135 squat clean, ghd and back extensions

Comment #45 - Posted by: preacherman at August 9, 2011 9:51 AM

@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.

Comment #46 - Posted by: Catch at August 9, 2011 9:59 AM

115-125-135-140-145

Comment #47 - Posted by: gb 44/m/71"/185# at August 9, 2011 10:10 AM

m/26/196/70''

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
215

Comment #48 - Posted by: gino at August 9, 2011 10:15 AM

27/m/5'11"/218ish
225
245
255
265
280(f) dropped the 3rd rep

Comment #49 - Posted by: Nickosaurus at August 9, 2011 10:24 AM

65-85-105-125F-95-95
Followed with some regular squats:
135x10x3

Comment #50 - Posted by: Aaron B. at August 9, 2011 10:43 AM

@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.

Comment #51 - Posted by: Michael at August 9, 2011 10:45 AM

153x3
177x3
187x3
197x3
207x3
221x3 PR
Then did 5-4-3-2-1 Muscle Up, 133lb Squat Snatch
7:50 w/ lots of missed reps

Comment #52 - Posted by: Adam Manley 28/199lbs at August 9, 2011 10:52 AM

125
135
145
145
155 (pr)

Comment #53 - Posted by: coyo at August 9, 2011 10:54 AM

Tuesday 110809
Overhead Squat 3-3-3-3-3 reps

1. 135lbs
2. 140lbs
3. 150lbs
4. 155lbs
5. 165lbs

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

last, last time max
105
115
125
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

Comment #54 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at August 9, 2011 11:15 AM

135-185-205-225. Pulled a muscle and felt a pain on the last rep of 225.

Comment #55 - Posted by: Jeff A at August 9, 2011 11:20 AM

95
115
125 (failed 3rd rep)
125 (failed 3rd rep)
125

Comment #56 - Posted by: Jason S. at August 9, 2011 11:31 AM

145, 155, 163, 173, 177(PR)

Comment #57 - Posted by: Jette 42/M/5'11"/175 at August 9, 2011 11:41 AM

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.

Comment #58 - Posted by: Lou at August 9, 2011 11:52 AM

155 - 195 195 took a few attempts, but in a moment of Zen the final one was my best set of all.

Comment #59 - Posted by: TRN III at August 9, 2011 11:57 AM

135
145
155
165(f) dropped it forward at the bottom of the 2nd rep
165

165 felt good the second time

Comment #60 - Posted by: GleichSTL m/33/177/5'10" at August 9, 2011 11:57 AM

95#
105#
115#
130# (PR)
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 ;)

Comment #61 - Posted by: Matt at August 9, 2011 12:05 PM

i didn't have time to go to the gym so i have run 10km in 1h04min

Comment #62 - Posted by: Balázs Kónya at August 9, 2011 12:30 PM

175-185-205-205-210 Rx

Comment #63 - Posted by: GAC - M/28/6'4/190 at August 9, 2011 12:37 PM

M/33/6'3"/200

135-175-185-205(PR)-210(F)

Prev:
95-115-135-135-135

Comment #64 - Posted by: Ben S at August 9, 2011 12:43 PM

Previous 1rm was 155lb
today:
115x3
135x3
155x1 failed on rep 2
Came back for more
155x3
165x3 PR
175x3 PR

Comment #65 - Posted by: Mike D 28/6'/190 at August 9, 2011 12:49 PM

@Catch... I stand corrected sir!! :) You're right, "what if's" suck!!

Comment #66 - Posted by: Laxcom at August 9, 2011 1:03 PM

As rx’d
135
155
165
175
185

Comment #67 - Posted by: Cory at August 9, 2011 1:27 PM

70kg.

Failed to jerk 80kg from behind the head. Think that needs some work...

Comment #68 - Posted by: AGL at August 9, 2011 1:30 PM

Did my own wod and got smoked

5r'ds
400 meter run
10 overhead squats 45 lbs
10 wide grip dead lift 95 lbs

Bout 30 min. Really felt it

Comment #69 - Posted by: Angiestone 49 f/115/53" at August 9, 2011 1:38 PM

95-115-135-145-155

Comment #70 - Posted by: Alan M/45/180# at August 9, 2011 1:59 PM

Will definitely hit this later.

Finished off the 100-day burpee challenge today!

100, for time, 5:41.

Comment #71 - Posted by: Mel/38m/5'10"/175 at August 9, 2011 2:04 PM

as Rx'd

185-195-195-205(PR)-225(PR)

felt good previous 1 rep max was 195

Comment #72 - Posted by: PadenW at August 9, 2011 2:08 PM

f/45/6'1"/151

65-70-75-80-85

Comment #73 - Posted by: Erika at August 9, 2011 2:20 PM

as rx'd
185/195/205/215/225

Comment #74 - Posted by: Troy at August 9, 2011 2:36 PM

F/25/122/5'5"

65lbs,70lbs,75lbs,80lbs,85lbs

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. . .

Comment #75 - Posted by: Jessica at August 9, 2011 2:50 PM

OHSQx3: 65, 85,95,105,110x1

Comment #76 - Posted by: Harpo m/44/5'7"/145 at August 9, 2011 3:01 PM

@ #33

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!

Comment #77 - Posted by: reb at August 9, 2011 3:13 PM

WU - 95
105 - 3
115 - 3
125 - 3
135 - 3
145 - 3

Comment #78 - Posted by: SB at August 9, 2011 3:16 PM

65 - WU
75
85
95
100 (f)
100

Comment #79 - Posted by: Thinlizzie at August 9, 2011 3:18 PM

As Rx'd
135, 150, 160, 170, 185lbs. I've improved on these so much in the last few months.

Comment #80 - Posted by: Matthew Lawrence at August 9, 2011 3:18 PM

M/51/153/1-1-06

CFSB Deadlifts
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
50 PU
60 Push-ups (Games)
70 Sit-ups
80 Squats

18:27

Comment #81 - Posted by: bingo at August 9, 2011 3:46 PM

40kg, 50kg, 50kg, 54kg, 60kg. Gettin better. 3 months ago I could barely OHS a 20kg bar.

Comment #82 - Posted by: LongIslandIceTea at August 9, 2011 3:54 PM

45yom/6ft/188lbs

Couldn't workout yesterday, so I did both today's and yesterday's WOD today.

OHS 3-3-3-3-3.
115.
120.
125(Old PR).
130(New PR).
135(2+F).

5min break then:

4 Rds of:
Row 500m.
Rest 3min.
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!..

Comment #83 - Posted by: Harry at August 9, 2011 4:02 PM

85 x 3
105 x 3
115 x3
125 x 3
95 x 3

Previous PR = 135 x 3

Comment #84 - Posted by: Miyagi m/31/165.6# at August 9, 2011 4:04 PM

40M/5'10"/170#

W/U: SP, 3x5 at 95-110-125 (deload); OHS, 4x1 at 45-65-95-115.

As Rx: 135-145-155-165-175.

C/D: skipped.

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.

Comment #85 - Posted by: rjf (Since 07-20-07. WOD no. 1112) at August 9, 2011 4:11 PM

M/34/148lbs/5'5"

135-135-135-135-145(failed on 3rd rep)

Comment #86 - Posted by: Brandon Burritt at August 9, 2011 4:19 PM

3-3-3-3-3

135
155
185
205
215 PR!

M/34/175/5'8"

Comment #87 - Posted by: marco at August 9, 2011 4:30 PM

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...

Comment #88 - Posted by: Marco Gonçalves at August 9, 2011 4:47 PM

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...

Comment #89 - Posted by: matt h - m49 | 5'11" | 185 bwt at August 9, 2011 5:15 PM

M/43/5'11"/190

115-135-145-155-165(f)--couldn't get 165# overhead

M/14

35-55-55-60-65(2)

F/7

Squats holding dumbbells at shoulder
10-16-20-30-20

F/4

Squats holding dumbbells at shoulder
4-10-10-10-16

Comment #90 - Posted by: nutfam at August 9, 2011 5:28 PM

85-95-100-110-115 (PR!!)
WHOO HOO!

Comment #91 - Posted by: despicable me at August 9, 2011 5:49 PM

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.

Comment #92 - Posted by: ScottMacArthur at August 9, 2011 5:58 PM

115 x3
125 x2 (f) on third rep
125 x3
125 x3
135 x3 (pr)

Comment #93 - Posted by: GU997 M/42/197/5'10" at August 9, 2011 6:15 PM

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.

As rx’d
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

Comment #94 - Posted by: Sesoku at August 9, 2011 6:29 PM

3 X 5
135# Thrusters
then
50 Weighted Sits
Then
25 PushUps

Comment #95 - Posted by: dyagg at August 9, 2011 6:42 PM


115
125
135f
130
135 

Comment #96 - Posted by: RC51 at August 9, 2011 6:47 PM

65x3
85x3
105x3
125x3
135x3

Comment #97 - Posted by: b hirt at August 9, 2011 6:47 PM

115x3
135x3
155x3
165x2 fail
DNF
DNF

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.

Comment #98 - Posted by: Milo of Croton at August 9, 2011 6:48 PM

65/95/115/135/115

Comment #99 - Posted by: Hale at August 9, 2011 6:49 PM

Ran 6 miles this morning, 8 this evening, WOD-95,115,115,135,135. Then did 50 hspu's for time-3:57.

Comment #100 - Posted by: Kelly M/40/135 at August 9, 2011 6:56 PM

m/42/6'0"/187

3x 95
3x 105
3x 115
3x 125
3x 135

Comment #101 - Posted by: Jeff H at August 9, 2011 7:15 PM

M/23/70"/192#

9/11/10
45#
55#
65#
75#
85#

8/9/11
95#
115#
125#
135#
140#

Always gotta attack my OHS/ankle and hip flexibility and mobility. Glad I have improved though!

Comment #102 - Posted by: Bill Gibson at August 9, 2011 7:38 PM

65
85
90-form was garbage
85-still had trouble getting low
85-i suck

Comment #103 - Posted by: mnf at August 9, 2011 8:01 PM

95-105-115-125-135

Comment #104 - Posted by: SInal M/32/5'9"/222 at August 9, 2011 8:16 PM

Strained lower back (Didn't go heavy)
95x3
105x3
135x3 - 3 sets

Joni -
3x25
3x35
3x45

Comment #105 - Posted by: sblackburn 38/5'11"/203 at August 9, 2011 8:43 PM

108-118-128-135-145lbs, rxd.

at least i'm improving with my ohs. couldn't do 118 3 weeks ago for a single. i still suck though. yay!

Comment #106 - Posted by: aermio m/32/5'7"/150 at August 9, 2011 8:52 PM

F/41/5'6"/145

85-90-95-100-105

Comment #107 - Posted by: mom to five at August 9, 2011 9:17 PM

95# 115# 135# 155#(PR) 165#(F)

Comment #108 - Posted by: DomH at August 9, 2011 9:41 PM

m/39/6/190ish
As Rx'd
135
155
165
175 (got two reps then failed)
175 (New PR by 60 pounds)

f/29/501/140ish
As Rx'd
115
115
125
135 (got two reps then failed)
135 (New PR by 40 pounds)

Comment #109 - Posted by: Jeremy A. Olive at August 9, 2011 9:47 PM

135lb
135lb - form was getting questionable
125lb
125lb
135lb

m/22/5'8/160

Comment #110 - Posted by: BCrump at August 10, 2011 4:38 AM

135/185/205/225x2/225

Comment #111 - Posted by: amped 37/M/195/6' at August 10, 2011 4:39 AM

175
185
195
205
210
175 x 10

NEVER QUIT!!

Comment #112 - Posted by: Dan Blackmon (M/37/5'10"/180lb) at August 10, 2011 5:15 AM

135-145-155-165-175(PR)

Comment #113 - Posted by: mlt at August 10, 2011 5:40 AM

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...

Comment #114 - Posted by: Dan Stolar at August 10, 2011 6:26 AM

45
55
65
75
85

Comment #115 - Posted by: em :) at August 10, 2011 7:56 AM

M/34/5'4"/144lbs
135, 145, 155, 155, 160

Comment #116 - Posted by: Matthew Burritt at August 10, 2011 9:17 AM

offsite MYR
jogged 1.2 mile to MYR primary
10 x 40m sprint on 30" mark
50 x HSPU
jogged 1.2 mile back to condo

Comment #117 - Posted by: Ajax at August 10, 2011 9:51 AM

65,75f,65,65,70,70f

Comment #118 - Posted by: David Burns at August 10, 2011 11:35 AM

115-135-145-155PR-160PR

Comment #119 - Posted by: Rough Robbie at August 10, 2011 11:41 AM

M 36/5'7"/130

3 x 95
3 x 95
3 x 95
3 x 95
3 x 95

Comment #120 - Posted by: Dan at August 10, 2011 11:49 AM

m 36/5'7'/130

3 x 95
3 x 95
3 x 95
3 x 95
3 x 95

Comment #121 - Posted by: Dan at August 10, 2011 11:50 AM

185,225,245,255,265x2. Hands narrower than usual due to sprained wrist

Comment #122 - Posted by: JDisch at August 10, 2011 12:46 PM

105
105
110
110
110

Comment #123 - Posted by: Jacek at August 10, 2011 1:42 PM

Done immediately after the 500m x 4 rowing workout, bad idea. Metal plates, no dropping.

95
115
125
135
140 (PR)

I have a lot more in me, if I could do this with bumpers.

Comment #124 - Posted by: Sheldon N (M/34/6'/183) at August 10, 2011 1:54 PM

75-95-115-135(f)-135

Comment #125 - Posted by: therozfather at August 10, 2011 2:14 PM

75-95-115-125-135f

Comment #126 - Posted by: drewsevelt 27/m/200 at August 10, 2011 2:56 PM

M/40 year/ 81 kg/179 cm

50 kg
55 kg
60 kg
60 kg
55 kg

Comment #127 - Posted by: Sigurbjorn at August 10, 2011 4:49 PM

95,115,135,145,155 vs
95,115,135,145,155(1),155(1) @ cf santa barbara 8/31/09

1k run wu 4:59. abmat x 16 after.

Comment #128 - Posted by: kevin o at August 10, 2011 5:13 PM

205#
215#
225#
235#
245#
All reps felt solid.

Comment #129 - Posted by: Travis Whatcott at August 10, 2011 5:28 PM

@ 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...

Comment #130 - Posted by: matt h - m49 | 5'11" | 185 bwt at August 10, 2011 5:31 PM

50, 60, 70, 80, 90

Comment #131 - Posted by: mas 54/M/155 at August 10, 2011 6:12 PM

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.

Comment #132 - Posted by: brian p m/34/5'8-1/2"/170 at August 10, 2011 6:12 PM

65 lbs
75 lbs
85 lbs
85 lbs
95 lbs

Comment #133 - Posted by: dar at August 10, 2011 6:39 PM

m/52/158
135#
140#
145.5#
151#
156#

Comment #134 - Posted by: DAVID LINGLE at August 10, 2011 6:47 PM

135(3), 145(3), 155(3), 165(f), 165(3)

Comment #135 - Posted by: ggf at August 10, 2011 6:58 PM

100-105-110-115-120

Comment #136 - Posted by: myles456 at August 10, 2011 7:05 PM

Had to do back squats today because of bad shoulder:

rounds of 10-8-6-4-2-1 reps
Loads: 135-155-185-205-225-245lbs

Comment #137 - Posted by: Saam at August 10, 2011 7:54 PM

First time doing overhead squats.

27.5kg
30.0kg fail
27.5kg fail
25.0kg
27.5kg

They were fun! Looking forward to getting better in the months to come.

Comment #138 - Posted by: JD Maher at August 10, 2011 7:54 PM

165
185
195
205,pr by 1#
215 x2

Definitely more wt. next time!

Comment #139 - Posted by: soccerman/CrossFitRenaissance/6'/192 at August 10, 2011 9:17 PM

95/105/115/125/130 PR!

Comment #140 - Posted by: Xman at August 10, 2011 9:57 PM

95/105/115/125/130 PR!

Comment #141 - Posted by: Xman at August 10, 2011 10:00 PM

m/42/67"/180#

OHS 3-3-3-3-3
95-115-125-135-145

Comment #142 - Posted by: Tony Rubino at August 11, 2011 4:26 AM

75-95-115-135-155(f)
m/225/36

Comment #143 - Posted by: Toby D at August 11, 2011 5:10 AM

f/34/142/5'1"

45
50
55
60
65

Comment #144 - Posted by: sharlene at August 11, 2011 5:32 AM

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.

Comment #145 - Posted by: Anton at August 11, 2011 8:13 AM

40
50
55
57.5 (PR)
60 (PR)

Comment #146 - Posted by: Jack - Hitchin at August 11, 2011 8:34 AM

Previous

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

Tonight

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

Comment #147 - Posted by: Cleveland at August 11, 2011 8:46 AM

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...

Comment #148 - Posted by: Tapio M at August 11, 2011 9:16 AM

95
105
110(f) 2
110
115


m/45/6'4/180

Comment #149 - Posted by: knodes at August 11, 2011 9:34 AM

Got up to 125 lbs.
Missed 135 twice.

Comment #150 - Posted by: Kyle A. at August 11, 2011 10:13 AM

8/10
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.

Comment #151 - Posted by: Mike Scott M/44/5'10"/205 at August 11, 2011 11:00 AM

8/10
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.

Comment #152 - Posted by: Mike Scott M/44/5'10"/205 at August 11, 2011 11:24 AM

95, 115, 135, 155, 175 (pr)

22/m/5'11"/171

Comment #153 - Posted by: Logan S at August 11, 2011 1:27 PM

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!

Comment #154 - Posted by: Pers.Anton at August 11, 2011 1:52 PM

115-125-145-155-165

previous pr was 145

Comment #155 - Posted by: Raph at August 11, 2011 4:41 PM

95
115
125
135(pr)
145(pr)
155(2)

Comment #156 - Posted by: ferb44 178# at August 11, 2011 5:50 PM

185
190
195
200
205
210
215 Fx1
215x2xF

Comment #157 - Posted by: PaulDiane at August 11, 2011 7:00 PM

43/m/176cm/73kg

50-55-60-65(PR)-60 kg

Comment #158 - Posted by: Memuc at August 11, 2011 10:59 PM

95
115
135
145PR

Comment #159 - Posted by: Bells 38/195 at August 12, 2011 7:58 AM

Jeff @ home
185-195-205-215-220
Quad hip flexor stretch between last two sets helped immensely.

C-
125-135(2)-135-140-145

Comment #160 - Posted by: Jeff & Charity @ CF Snohomish at August 12, 2011 12:36 PM

CFWU x 3

75/85/95/105/105

10 pushups/5 pullups/10situps between sets

Comment #161 - Posted by: F15E_WSO/M/49/180 at August 12, 2011 1:23 PM

45-55-65-75-85

Comment #162 - Posted by: Jeff Gebbie at August 12, 2011 6:47 PM

45
55
65
75
95

Comment #163 - Posted by: al deezy m/34/150 at August 13, 2011 2:43 PM

As rx'd

185, 205, 215, 215x 2, 205

then

2 rds of

run 800 m
12x DL 275#
24x T2B

17:...

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?

Comment #164 - Posted by: JoeR at August 13, 2011 4:55 PM

@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.

Comment #165 - Posted by: Dan at August 14, 2011 9:30 AM

155
175
195
200
205
Load 930

Comment #166 - Posted by: Quattlebaum at August 14, 2011 9:39 AM

100, 110, 120, 130, 140

Comment #167 - Posted by: fosterww98 at August 15, 2011 9:22 AM

22lb for all sets - use more wt next time

also: 7 x 400m rest 1:00 between sets. total time=23min

Comment #168 - Posted by: Lis at August 15, 2011 12:05 PM

155
175
195
200
205
Load=930

Comment #169 - Posted by: Quattlebaum, Jeff at August 15, 2011 6:05 PM

95
115
125
135
145(2X)

Comment #170 - Posted by: Eli at August 15, 2011 10:03 PM

135 (pr)

Comment #171 - Posted by: Craig-Always Forward CrossFit at August 16, 2011 6:05 PM

m/37/5'9/182
CFWU-3. Reg. Superman. DU. Done at Triangle.
145,160,175,185,195
Not bad. Pretty good job w/lumbar tightness. Tighten up range on loads next time.
9/6/10: 135,145,155,165,175
8/28/09: 125,135,145,155,165-F,165

Comment #172 - Posted by: jrm at August 16, 2011 6:28 PM

145, 155, 165 PR, 175 (f), 175 (f), 175 (f x 2)
Balance issues as weight gets heavier; coming forward onto toes.

100908: 145

Comment #173 - Posted by: Espinosa m/26/5'11"/165 at August 17, 2011 10:05 AM

Worked up to 65. Balance is definitely the limiting factor...

Comment #174 - Posted by: Seigs at August 18, 2011 4:34 AM

135, 135, 145, 155, 185

I think the 185# is a PR.

Comment #175 - Posted by: SF at August 18, 2011 3:28 PM

40 - 40 - 42.5 - 42.5 - 45k

27.09.10 24 - 28 - 32 - 36 - 36k

Comment #176 - Posted by: zenoperegrinus at August 19, 2011 4:06 PM

As Rx'd: 115, 135, 145, 155, 165

Comment #177 - Posted by: Dennis M/28/6'0/190 at August 20, 2011 2:20 AM

M/33/5'9"/155

Did this on August 8.

115
125
135
2@140
125

Comment #178 - Posted by: Antun Karlovac at August 20, 2011 4:02 PM

135
145
145
155
155
Probably should've dropped wt when complete, lots of wrist stress coming back down onto rack (PAC)
Last time:

Fairly light today, garage/no rack
-95/115/125/135/145
last time:
175
185
205
215f
185
Comment #118 - Posted by: Ajax at September 6, 2010

Comment #179 - Posted by: Ajax at August 20, 2011 5:20 PM

m/178cm/87kg/35y
OHSx3 60-70-80-85-85

Comment #180 - Posted by: gepeto at August 22, 2011 2:23 PM

M/173/5'7"/31

95, 115, 125, 135, 135

Comment #181 - Posted by: Mark S. at August 22, 2011 2:47 PM

140-150-160-170-180lbs

Comment #182 - Posted by: Kevin - M/190/6'/39 at August 22, 2011 2:58 PM

Overhead squat 3x7
30-35-45-50-55-60-65 failed on 2nd

Comment #183 - Posted by: Mik at August 22, 2011 10:04 PM

Overhead squat, 3 reps each set

95 lbs
115
125
135
145 (f)
145 (PR)

Comment #184 - Posted by: Adam G. - M/25/155/5'10" at August 27, 2011 2:36 PM

95
115
115
115
125
125

Comment #185 - Posted by: Ukkrew at August 29, 2011 12:09 PM

95, 105, 115, 125, 130

Comment #186 - Posted by: Manchild at September 4, 2011 8:55 AM

CFWUx1; OHS 95x10, 135x5

155
175 (fail, 1 -- lost concentration and had to bail)
175
185
195 PR

Then tried to see how many bw OHS I could do (15 is the eventual goal).

175x8

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.

Comment #187 - Posted by: Mel/38m/5'10"/175 at September 4, 2011 10:09 AM

m/33/5'8"/170lb

115-135-155-175-195

Comment #188 - Posted by: Adam Hamm at September 6, 2011 8:22 AM

50lbs more than last time! Woohoo!

Comment #189 - Posted by: Adam Hamm at September 6, 2011 8:24 AM

65-95-115-135-145

Comment #190 - Posted by: Dan 29/6'/248 at September 10, 2011 8:43 PM

95, 135, 155(2), 155 right wrist gave way, had to stop

Comment #191 - Posted by: Faleep at September 22, 2011 6:26 AM

CFWUx3
5x20 kg
45-50-55-60-60 kg
10x40 kg

Comment #192 - Posted by: Doug at November 16, 2011 5:09 PM
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