August 9, 2011Tuesday 110809Overhead 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." "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." Comments
Nice pic and wod looks fun. Comment #1 - Posted by: chris at August 8, 2011 5:26 PMMy 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 PMMasters Chipper as Rx'ed 21:37 Comment #3 - Posted by: Quinn McCutchen M/42/150/5'10" at August 8, 2011 5:29 PMWhat kind of dressing was using for the tokyo slaw? Does anyone know? Comment #4 - Posted by: Matthew Lawrence at August 8, 2011 5:33 PMHey 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 PMThank you Chris S. (Comment6). I'll check it out! Comment #7 - Posted by: Matthew Lawrence at August 8, 2011 6:57 PMI 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 PMHurray 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 PMCrossfit SBK represent! Comment #10 - Posted by: Ian J at August 8, 2011 7:18 PMDid 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 PM49/175/M Bridges come back on the Killer Kage was so epic...Great video. Comment #13 - Posted by: Josh P at August 8, 2011 9:49 PMM/26/5'7"/138 3x 95 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 PMI 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 PMMasters 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. Comment #17 - Posted by: Chikara Mike at August 9, 2011 2:39 AMm/46/185 135 5 sets Comment #18 - Posted by: cosmo at August 9, 2011 2:41 AMStill working on form: OHS WOD - 60KG X3 FUN WOD Comment #20 - Posted by: SCOTTIE BUTLER at August 9, 2011 6:44 AM115 27/m/5'11"/175 Really pleased! Comment #22 - Posted by: justaman - liberty, sc at August 9, 2011 6:46 AM115 31/m/1.74m/68kg 3x135 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" 155 As rx'd: 155x3 Feels good to be back on .com WODs 2011-08-09: 195X3. 95-115-115-125-135 Comment #30 - Posted by: jason at August 9, 2011 8:07 AM155x3 Hello, Thanks! Cool photo! That handstand looks seriously intense. -Amy, Fuse Pilates Comment #33 - Posted by: Amy at August 9, 2011 8:15 AMWhat 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 AMI'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 AMstill 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 Comment #38 - Posted by: Sach at August 9, 2011 9:04 AMHey 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 AMJust 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 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 AMOHS, my #2 goat right behind DU's. 105 I do feel improvement since incorporating the Burgener WU and skill transfer exercises every day. 135 i <3 Crossfit. 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 AM95/105/115/125/135 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 AM115-125-135-140-145 Comment #47 - Posted by: gb 44/m/71"/185# at August 9, 2011 10:10 AMm/26/196/70'' 215 went up well 27/m/5'11"/218ish 65-85-105-125F-95-95 @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 AM153x3 125 Tuesday 110809 1. 135lbs last time last, last time max 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 AM135-185-205-225. 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 AM95 145, 155, 163, 173, 177(PR) Comment #57 - Posted by: Jette 42/M/5'11"/175 at August 9, 2011 11:41 AMAm 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. Comment #59 - Posted by: TRN III at August 9, 2011 11:57 AM135 165 felt good the second time Comment #60 - Posted by: GleichSTL m/33/177/5'10" at August 9, 2011 11:57 AM95# Not too bad for only my 2nd time doing OHS ;) Comment #61 - Posted by: Matt at August 9, 2011 12:05 PMi 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 PM175-185-205-205-210 Rx Comment #63 - Posted by: GAC - M/28/6'4/190 at August 9, 2011 12:37 PMM/33/6'3"/200 135-175-185-205(PR)-210(F) Prev: Previous 1rm was 155lb @Catch... I stand corrected sir!! :) You're right, "what if's" suck!! Comment #66 - Posted by: Laxcom at August 9, 2011 1:03 PMAs rx’d 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 PMDid my own wod and got smoked 5r'ds Bout 30 min. Really felt it Comment #69 - Posted by: Angiestone 49 f/115/53" at August 9, 2011 1:38 PM95-115-135-145-155 Comment #70 - Posted by: Alan M/45/180# at August 9, 2011 1:59 PMWill 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 PMas 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 PMf/45/6'1"/151 65-70-75-80-85 Comment #73 - Posted by: Erika at August 9, 2011 2:20 PMas rx'd 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 PMOHSQx3: 65, 85,95,105,110x1 @ #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 PMWU - 95 65 - WU As Rx'd M/51/153/1-1-06 CFSB Deadlifts WOD (From CFE) 30 Box Jumps 20" 18:27 Comment #81 - Posted by: bingo at August 9, 2011 3:46 PM40kg, 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 PM45yom/6ft/188lbs Couldn't workout yesterday, so I did both today's and yesterday's WOD today. OHS 3-3-3-3-3. 5min break then: 4 Rds of: 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 PM85 x 3 Previous PR = 135 x 3 Comment #84 - Posted by: Miyagi m/31/165.6# at August 9, 2011 4:04 PM40M/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 PMM/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 PM3-3-3-3-3 135 M/34/175/5'8" Comment #87 - Posted by: marco at August 9, 2011 4:30 PM30years / male / 178cm / 81kg my first CROSS FIT workout... Comment #88 - Posted by: Marco Gonçalves at August 9, 2011 4:47 PMw/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 PMM/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 F/4 Squats holding dumbbells at shoulder 85-95-100-110-115 (PR!!) 115 135 145 155(2) 155(2). 115 x3 33yo M 175lb 5’10” As rx’d 3 X 5
65x3 115x3 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 PM65/95/115/135/115 Comment #99 - Posted by: Hale at August 9, 2011 6:49 PMRan 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 PMm/42/6'0"/187 3x 95 M/23/70"/192# 9/11/10 8/9/11 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 PM65 95-105-115-125-135 Comment #104 - Posted by: SInal M/32/5'9"/222 at August 9, 2011 8:16 PMStrained lower back (Didn't go heavy) Joni - 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 PMF/41/5'6"/145 85-90-95-100-105 95# 115# 135# 155#(PR) 165#(F) Comment #108 - Posted by: DomH at August 9, 2011 9:41 PMm/39/6/190ish f/29/501/140ish 135lb m/22/5'8/160 Comment #110 - Posted by: BCrump at August 10, 2011 4:38 AM135/185/205/225x2/225 Comment #111 - Posted by: amped 37/M/195/6' at August 10, 2011 4:39 AM175 NEVER QUIT!! Comment #112 - Posted by: Dan Blackmon (M/37/5'10"/180lb) at August 10, 2011 5:15 AM135-145-155-165-175(PR) Comment #113 - Posted by: mlt at August 10, 2011 5:40 AMHey #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 AM45 M/34/5'4"/144lbs offsite MYR 65,75f,65,65,70,70f Comment #118 - Posted by: David Burns at August 10, 2011 11:35 AM115-135-145-155PR-160PR Comment #119 - Posted by: Rough Robbie at August 10, 2011 11:41 AMM 36/5'7"/130 3 x 95 m 36/5'7'/130 3 x 95 185,225,245,255,265x2. Hands narrower than usual due to sprained wrist Comment #122 - Posted by: JDisch at August 10, 2011 12:46 PM105 Done immediately after the 500m x 4 rowing workout, bad idea. Metal plates, no dropping. 95 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 PM75-95-115-135(f)-135 Comment #125 - Posted by: therozfather at August 10, 2011 2:14 PM75-95-115-125-135f Comment #126 - Posted by: drewsevelt 27/m/200 at August 10, 2011 2:56 PMM/40 year/ 81 kg/179 cm 50 kg 95,115,135,145,155 vs 1k run wu 4:59. abmat x 16 after. Comment #128 - Posted by: kevin o at August 10, 2011 5:13 PM205# @ 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 PM50, 60, 70, 80, 90 Comment #131 - Posted by: mas 54/M/155 at August 10, 2011 6:12 PMHang Snatch+OHSx3: 95 up to 200# - PR for HSN. 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 PM65 lbs m/52/158 135(3), 145(3), 155(3), 165(f), 165(3) Comment #135 - Posted by: ggf at August 10, 2011 6:58 PM100-105-110-115-120 Comment #136 - Posted by: myles456 at August 10, 2011 7:05 PMHad to do back squats today because of bad shoulder: rounds of 10-8-6-4-2-1 reps First time doing overhead squats. 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 PM165 Definitely more wt. next time! Comment #139 - Posted by: soccerman/CrossFitRenaissance/6'/192 at August 10, 2011 9:17 PM95/105/115/125/130 PR! Comment #140 - Posted by: Xman at August 10, 2011 9:57 PM95/105/115/125/130 PR! Comment #141 - Posted by: Xman at August 10, 2011 10:00 PMm/42/67"/180# OHS 3-3-3-3-3 75-95-115-135-155(f) f/34/142/5'1" 45 M/ 37/ 134 lbs/ 5'-6" 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. 40 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 AM20 kg x 3 My shoulders are killing me... Comment #148 - Posted by: Tapio M at August 11, 2011 9:16 AM95
Got up to 125 lbs. 8/10 8/10 95, 115, 135, 155, 175 (pr) 22/m/5'11"/171 Comment #153 - Posted by: Logan S at August 11, 2011 1:27 PMSub 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! 115-125-145-155-165 previous pr was 145 Comment #155 - Posted by: Raph at August 11, 2011 4:41 PM95 185 43/m/176cm/73kg 50-55-60-65(PR)-60 kg Comment #158 - Posted by: Memuc at August 11, 2011 10:59 PM95 Jeff @ home C- 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 PM45-55-65-75-85 Comment #162 - Posted by: Jeff Gebbie at August 12, 2011 6:47 PM45 As rx'd 185, 205, 215, 215x 2, 205 then 2 rds of run 800 m 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 AM155 100, 110, 120, 130, 140 Comment #167 - Posted by: fosterww98 at August 15, 2011 9:22 AM22lb 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 PM155 95 135 (pr) Comment #171 - Posted by: Craig-Always Forward CrossFit at August 16, 2011 6:05 PMm/37/5'9/182 145, 155, 165 PR, 175 (f), 175 (f), 175 (f x 2) 100908: 145 Comment #173 - Posted by: Espinosa m/26/5'11"/165 at August 17, 2011 10:05 AMWorked up to 65. Balance is definitely the limiting factor... Comment #174 - Posted by: Seigs at August 18, 2011 4:34 AM135, 135, 145, 155, 185 I think the 185# is a PR. Comment #175 - Posted by: SF at August 18, 2011 3:28 PM40 - 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 PMAs Rx'd: 115, 135, 145, 155, 165 Comment #177 - Posted by: Dennis M/28/6'0/190 at August 20, 2011 2:20 AMM/33/5'9"/155 Did this on August 8. 115 135 Fairly light today, garage/no rack m/178cm/87kg/35y M/173/5'7"/31 95, 115, 125, 135, 135 Comment #181 - Posted by: Mark S. at August 22, 2011 2:47 PM140-150-160-170-180lbs Overhead squat 3x7 Overhead squat, 3 reps each set 95 lbs 95 95, 105, 115, 125, 130 Comment #186 - Posted by: Manchild at September 4, 2011 8:55 AMCFWUx1; OHS 95x10, 135x5 155 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 AMm/33/5'8"/170lb 115-135-155-175-195 Comment #188 - Posted by: Adam Hamm at September 6, 2011 8:22 AM50lbs more than last time! Woohoo! Comment #189 - Posted by: Adam Hamm at September 6, 2011 8:24 AM65-95-115-135-145 Comment #190 - Posted by: Dan 29/6'/248 at September 10, 2011 8:43 PM95, 135, 155(2), 155 right wrist gave way, had to stop Comment #191 - Posted by: Faleep at September 22, 2011 6:26 AMCFWUx3 Post a comment
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