September 13, 2011Tuesday 110913Overhead squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Pat Barber: OHS 265lbs, FS 330lbs, BS 370lbs. Compare to 110317.
Jenny Powers. "Gymnastics Warm-Up at the 2011 Summer Affiliate Gathering" with Jeff Tucker, CrossFit Journal preview video [wmv] [mov] Laurie Galassi bests the CrossFit Santa Clara "P-bar Man Test" - video [wmv] [mov] WOD Demo with CrossFit New Zealand - video [wmv] [mov] WOD Demo with Elyse Umeda - video [wmv] [mov] Duncan Martin and Jack Marks on today's WOD - video [wmv] [mov] "Sorry, Wrong In-Box" by Frank Bruni, The New York Times. Posted by Pukie at September 13, 2011 5:00 PMComments
I'm shooting for just slightly more weight than the 13 year olds lifted... Comment #1 - Posted by: Playoff Beard at September 12, 2011 5:07 PMI'm with you, #1! 265 pound overhead squat?? AWESOME!! Comment #2 - Posted by: Ack-Man at September 12, 2011 5:14 PMLaurie Galassi is da (wo)man!! Comment #3 - Posted by: Milt at September 12, 2011 5:30 PMThanks @ Jeff for feedback from 9/7 on front squat form. That was very helpful! "Man Test" video = classic Comment #4 - Posted by: Chris at September 12, 2011 5:30 PMHit up Fran today, PR'd at 3:59, oh yea!! Ready for this one tmr! Comment #5 - Posted by: Joe-fiT at September 12, 2011 7:21 PMgreat picture. wallpaper status. Comment #6 - Posted by: alex at September 12, 2011 7:36 PMPat Barber nice job. Now was the 265# OH Squat taking it from the Floor to overhead and then performing the squat, or is that from the rack? This pic is hilarious. Its an ex girlfriend who doesn't do crossfit at all! Great climber though:) Does anybody have any reccomended rest period between attempts? Thanks for any responses. Comment #9 - Posted by: Cody at September 12, 2011 8:36 PMwhat's the name of the song at about 4:45 in the man test video? Comment #10 - Posted by: Rev at September 12, 2011 8:52 PMwhat's the name of the song at about 4:45 in the man test video? Comment #11 - Posted by: Rev at September 12, 2011 8:52 PM@#11, it's called Cinema by Skrillex Comment #12 - Posted by: James at September 12, 2011 9:41 PMThis picture is hilarious. Jenny Powers was my roommate up until january. My wife (2x Games competitor) and I tried to convince her to try Crossfit maybe two dozen times. Wouldn't even give it a shot partly because she was afraid it might hurt her climbing, but mostly for fear it might make her look muscular. Odd choice for the main site. Comment #13 - Posted by: Jay Lampas at September 12, 2011 9:53 PMAnyone know the location where was the photo was taken? Comment #14 - Posted by: Steven at September 13, 2011 12:18 AMOHS: 45-65-75-95-115 m/46/185 ohs:175 OHS 286 OHS: 140 It's been a while since heavy squats so I took it easy. Plus I'm not too comfortable with the OHS. OHS: 55 OHS: 190(pr) OHS: 95-115-125-135-150 @ Steven-probably somewhere here in the Salt Lake City area. Highline Trail maybe? Her ex, who posted on here earlier, may know better. He's an actual crossfitter who completed the Wasatch 100 ultra marathon this last weekend and knows the trails here well. Comment #22 - Posted by: Jay Lampas at September 13, 2011 5:55 AMOHS: 135-135-155-165-185(f) stiff/sore from thrusters yesterday, so felt pretty weak on OHS (PR is 200) Comment #23 - Posted by: Dave W at September 13, 2011 6:03 AM131/183/203 Comment #24 - Posted by: flashp at September 13, 2011 6:05 AM131/183/203 Comment #25 - Posted by: flashp at September 13, 2011 6:06 AMF/41/5'6"/145 OHS: 65-75-85-95-100 really don't like front squats! 24/m/5'10/177 OHS: 155-175-185-205-225 M/26/5'9/162lb OHS Personal best on every thing, so pumped might have my self a couple glasses of wine tonight with the steak! Comment #28 - Posted by: Rob at September 13, 2011 7:11 AMM/39/190/5-10 OHS= 145-155-165-175-185 Then support GC with 5 Rds for time (dropped the KB, no need to go after the back again, after the other lifts) Splits were :1.28-2.35-2.24-2.24-2.02= 10.56 Also walked to work, about 30 min easy, flag football this afternoon. OHS 165-175-185-195-205 PR! Rough WOD - got a 1RM OHS PR tho so all is well Comment #30 - Posted by: Curtis Warren at September 13, 2011 7:48 AMM/39/5'10"/192lbs OHS: 105,115,125,130,135(PR) FS: 165,175,185,195,205 BS: 215,220,225,235,240 I can go heavier on the back squat, but I don't have a spotter or a power rack in the garage gym. PR on the OHS was fun, easily could have gone heavier. Never Quit! Comment #31 - Posted by: Playoff Beard at September 13, 2011 7:56 AMnumbers held up in the filter again.. Comment #32 - Posted by: Playoff Beard at September 13, 2011 7:56 AMLooks like Antelope Island in the picture.....could be wrong though. Comment #33 - Posted by: BRNew at September 13, 2011 7:57 AMOhs: 45kg-50kg-55kg-55kg-57.5kg 77, 87, 97, 107, 117 M/51/153/1-1-06 Beeyouteefull sunny day in Cleveburg. Too nice to be indoors. Plan was run tomorrow, squat today. Who knows what tomorrow's weather will bring? 4 x 800M 3:42 OHS - 155(PR by 20 on this W.O.D.) M/37/5'10"/177 125 to 275 Comment #38 - Posted by: Rholl at September 13, 2011 8:28 AMW/U: row 500; ROM drills; CFWU x 2 OHS: worked up to 195, which is a PR, not a post-surgical PR, just a new PR! It's been one of my goats so I was pleased to see it go up 10 pounds from almost a year ago. FS: worked up to another new PR: 275. BS: worked up 355, and left it at that. Was pretty much crushed after that. After that we did a metcon that involved mentation: 40 burpees, math, 30 burpees math, 20 burpees, math, 10 burpees math for time. It's part of a new program we are experimenting with at CrossFit Gwinnett to test mental capacity under physical duress/stress and will involve math, logic, reasoning, patter recognition and recall, memory and learning. Short clip here of two athletes doing burpees and math (the math was kept easy at first, but it's going to ramp up quickly): http://www.facebook.com/video/video.php?v=10150376276431532&saved#!/photo.php?v=10150376276431532 Comment #39 - Posted by: Steven M. Platek at September 13, 2011 8:34 AMEarly am workout: did a variant of yesterday's 4 x run - thruster - pullup WOD; details over there... Comment #40 - Posted by: matt h - 49m - 5'11" - 183 bwt at September 13, 2011 8:37 AMOHS- 135-155-185-195-205 OHS 145/ FS 215 PR/ BS 250 PR. FELT GOOD TODAY. M/30/185LBS Comment #42 - Posted by: jacob kilbride at September 13, 2011 9:07 AMOHS 125-135-145-155-165 My best squat workout ever thanks to motivation from Chris Moore's journal article Squat Heavy and Often and Mark Divine's Staying in the Fight. 2011-09-13: 210(pr),235,265. OHS: 115-135-130-135-140 OHS - 95-115-135-145-155 BW approx 134.4 today OHS: 95-100-105-110-115 Felt weak and logy today. Struggled to get singles with weights I've recently hit for solid triples on each type of squat. Comment #47 - Posted by: Bill M. m/47/5'3"/134 at September 13, 2011 10:27 AMM 36/5'7"/130 OHS: 45-65-85-95-95 @Steven-The pic was taken at Antelope Island just northwest of Salt Lake City. Its an island of the Great Salt Lake and a great place to run while the snowline is still low and the bugs aren't out yet! Under the Crossfit heading of preparing for the unknowable and being ready at any time for anything, the following video is presented. I don't know any of the participants, and certainly don't know if any do Crossfit. Also note, not all the rescuers are big burly dudes, one is an ordinary looking girl. Greeting from sweden :) 99,110,121,132,143 Had no spotter so got kinda chicken :) Comment #51 - Posted by: Jonni Wettervid at September 13, 2011 11:01 AMOHS 143, 153, 163, 173, 178 Tuesday 110913 OHS FS Back squat Happy enough though this shows I need to work on front squat. Comment #53 - Posted by: Nik Nichols 40yo 5'6'' 167lbs at September 13, 2011 11:13 AMOHS - 115-125-135-145-155 M/41/6'/206 OHS-65 lb 135,135,155,155,175F RX'ed not to start anything, just asking for technical reasons. Isn't Jenny showing "bad form" for running based off the POSE Technique and the "4" leg positioning? It seems her back leg is positioned waaay far behind her pelvis. Again, I know the pictures are for inspiration, and I do recognize the aesthetic of the beauty in her suroundings... Just asking because running is a focus of mine since I HATE to do it and am terrible at it, so I've been a little obsessed lately with learning proper technique. Comment #58 - Posted by: Brian at September 13, 2011 11:37 AMHow long should I pause between sets when performing 1-1-1-1-1 or 3-3-3-3-3-3-3 or 5x5? Had to take it easy on OHS due to shoulder trouble, did just bar for 3 sets of 5...back in March, couldn't do the bar for OHS, so that is great improvement in technique @ #59 1-1-1-1-1 Do your 5x1 of over head, then, front, then back. done. tack on 5lb or 10lb what ever you want each rep searching for that one rep max for each work out. Comment #61 - Posted by: Rob at September 13, 2011 12:13 PMM/35/5'11"/230 28% BF (Fat kid crossfit!) :P All three lifts @: 95-105-110-115-125 each lift was a power clean into a split jerk. Overhead squat, straight into front squat, straight into back squat. Last round the bar was reset and each lift started with a Power clean into a jerk. 400 meter run for cool down. Comment #62 - Posted by: Jack B. at September 13, 2011 12:31 PMOHS: 95/115/135/155/175 my overhead and front squats are kinda weak right now, i think i need to work on my form. But my back squats are getting better every time they are rx'd. Comment #64 - Posted by: Chris P ` at September 13, 2011 1:00 PMOHS- 135-185-195-205-215(PR)
95-115-115-135-135 OHS 55, 65, 75, 85, 95 24 Hr Fitness, Camarillo, CA. Smart thinking bingo, I kind of wish I'd done the same. Comment #67 - Posted by: mas 54/M/155 at September 13, 2011 1:09 PMOHS: 115-125-130-145lbs(PR)
OHS: 50,60, 2x50, 2x50, 2x50 BP: 14x70kg Comment #69 - Posted by: Sgt Jon at September 13, 2011 1:17 PM215 - is a PR! Prediction for tomorrow's WOD: Same rep scheme as today, but with press, push press and push jerk as the three movements. I hope I'm right, because that would be really fun! Comment #71 - Posted by: Playoff Beard at September 13, 2011 1:30 PMOH 40, 50, 60, 65, 70 (fail) out of time Comment #72 - Posted by: AGL at September 13, 2011 1:51 PMOHS = 165 135# Thrusters 1-5 I think my first post may have not made it through. I have limited weight in my garage with no rack so each movement was a power clean with a jerk. rounds 1-4 were power clean/jerk, oh squat straight to a front squat into a thruster, rack the weight on my back into a back squat with a split jerk, then dump the weight @ 95-115#'s. Last round was 125#, each lift started with a power clean into a jerk. The weight was dropped after each rep. Comment #75 - Posted by: Jack B. at September 13, 2011 2:02 PMOHS: 115lbs M/30/210/77" Comment #76 - Posted by: Broomstick at September 13, 2011 2:18 PMCFWU x 3, then WOD as Rx OHS: 115-125-135-145-155(tie PR) OHS done with metal plates, can't drop them so was scared to go heavier. Front 20x10 60x5 100x3 120x1 130x1 140x1 145x1 fail Back squat 150x1 160x1 170x1 180x1 185x1 Comment #78 - Posted by: RAF airman at September 13, 2011 2:37 PMM/42/135# OHS-165# 135 OHS Gotta start box squatting, jeepers! Comment #80 - Posted by: james.patrick [M/49/66/135] at September 13, 2011 3:07 PMF/40/125 OHS - 105 OH: 95-135 m/43/72/183 M/34/5'4"/145lbs M/33/6'3"/200 O-175-185-205-220-230(F) Prev: No WOD Because of a higher priority. Granddaughter woke up from her nap 40M/5'10"/173# 40M/5'10"/173# O-115-135-145f-145-145PR Need to keep working on OHS. Comment #89 - Posted by: CF (M41/195/6'4") at September 13, 2011 5:11 PMOHS - 125 - only did two b/c the gym manager said I wasnt allowed to lift overhead on the Oly platform! OHS: 135, 145, 165, 175, 185 New pr 110317: missed Mariana f/24/5'4"/115: 101109: 78, 117, 147 Comment #91 - Posted by: Espinosa m/26/5'11"/165 at September 13, 2011 5:15 PM85-105-115-125-145 OHS OHS PR is 355 on BS, felt good so I went for 365.... not today Comment #94 - Posted by: Ben at September 13, 2011 5:38 PMf/41/180/5'11" OHS 65-85-95-105-115 FS 155-175-185-195-205 BS 210-215-225-235-240 The Front squats went so well I was a bit worried that I wouldn't be able to increase my weight each set on the back squats.... Thankfully I have 2.5 lb plates. OHS: 95, 100, 105, 110, 115f OHS: 135-155-185-190-190 Could have gone much heavier on BS, worried the rack was going to break under more weight. Comment #97 - Posted by: Aaron (M/26/5'8''/175) at September 13, 2011 5:52 PMohs-95-105-120-130-145(Personal best) m/41/185/5-9 Comment #98 - Posted by: b hirt at September 13, 2011 6:03 PMOHS: 45-55-60-65-70 OHS: 65-75-85-85-95(failed) :First time ever doing OHS. Arms were giving out quicker then my legs OHS 95-115-135-failed 2 attempts at 155 5 months off. Going slow, getting back to form and strength. 60/m/195 - 50/f/130 m/52/158 M/26/185 Ohs 135-155-175-205-225=895 OHS: 115-125-135-145-155(f) Was in a time crunch, went through this pretty quickly. OHS: 95-105-115-125 (PR)-135 (PR) not sure if i want to count mine since i'm sure my form was terrible on the heavy sets and using the smith machine because i dont wanna be that guy that falls over. PR all of them though OHS - 180 PR M/28/145/5'9" Comment #109 - Posted by: Eric H. at September 13, 2011 8:35 PMOHS: 115-135-155-185-185 (PB!) = 775 total load - 3470 Comment #110 - Posted by: Tony (M/33/5'9"/205) at September 13, 2011 8:36 PMI have terrible form on my OHS. I was afraid to really try heavy weights on it with such bad form so I just did some OHS at 45 lbs just to get some in. I practiced getting it overhead and bringing it back down. Anyways, I did do the front squat and back squat. FS: 185, 195, 205, 215, 225 OHS: 115-135-155-175-185 (pr) Got to: Nice Work Duncan and Jack! Great meeting you two beasts at the Arnold Classic last winter. No suprise with the numbers you are both putting up, keep up the hard work. -Hack Comment #114 - Posted by: tommyhackenbruck at September 13, 2011 9:53 PM28/m/5'11"/180 Just one of those days today. Back Squat felt pretty good though. Comment #115 - Posted by: justaman - liberty, sc at September 13, 2011 9:53 PMohs 155 175 195 195 210f m 31 170 5'8" Comment #116 - Posted by: Jason M. at September 13, 2011 10:35 PMOHS: 155 (pr) OHS 143 M/26/5'7"/138 OHS: 145# 135-145-155-165-175(PR) 200 lb overhead squat-PR by 25 lbs OHS -155-175-195(f)-200-210 OHS 155-175-195-205-220 Nice Duncan, and Jack Comment #124 - Posted by: Travis Bagent at September 14, 2011 6:55 AMM/ 37/ 133 lbs/ 5'-6" overhead 85,95,105,125,135 Overhead squat 1 rep x5 Overhead reverse lunge (1 per leg): 95-100-105-110-115 I LOVE OHS's ! ! So I'm not CrossFit Games material, but This was fun & I didn't hurt my all ready rickety knees... OHS: 105-115-125-135-145(f)-145 So, my OHS weight is incredibly pitiful, especially for my fitness progress. I can barely put up the bar and properly do the lift. Is there anything I may be doing wrong, or are there workouts I could do to improve this specific area? Comment #131 - Posted by: Willie at September 14, 2011 9:16 AMOHS 135-145-165-175-185 (limited by shoulder strength) M/33/5'10"/195lbs CFWU OHS 95x3,135-135-145-155(f)-155-155 FS 165-175-185-195-205 BS 215-225-245-255(f)-245-245 Comment #134 - Posted by: Tim 34/5'10/165 at September 14, 2011 12:45 PMM/22/6'3"/210 OHS:185 FS:385 BS:445 Comment #135 - Posted by: Vincent Ledney at September 14, 2011 12:48 PMOHS: 120, 125, 130, 135, 140 FS: 160, 180, 190, 200, 210 BS: 230, 250, 270, 290, 300 Comment #136 - Posted by: fosterww98 at September 14, 2011 1:15 PMDay late but glad I did it. Gives me a base to judge squat progress. w/u - 30sec Samson, 5 @ push - dip - sit, 10 @ BE - air squat - scapula push, 1 @ 45# OHS w/o - 10# increments (except for last two BS) OHS - 55-95# c/d - skipped Went light to focus on form and help recovery from -- and not add to -- Sunday's right groin tweak / pull. (As with a month ago, my best Rx for groin pulls appears to be rowing + light squats.) Pleased with improving OHS and FS form (trusting strength will follow). Best squats since arthro knee surgery in May. Went narrower on stance than in past (just outside shoulder width), with maybe 15-30 degree foot turnout after seeing McKenzie / Kinnick video where McK. talks about squat (really, thruster) stance width and its relationship to solid glute/ham base. Still need to play with stance a bit more I think. Why so many groin pulls, and what's the Rx for gait issues with walking / running? I asked Chiro Chris today; he immediately found huge disparity in right - left hip flexibility / rotation and said, rather globally I thought, "THAT's your posture / gait / leg issue right there." We'll see if the prescribed stretches do the trick. And it's clearly time for me to check with Kstar's mobilitywod project, specifically on hip flexion / rotation issues... Comment #137 - Posted by: matt h - 49 183 3-9-11 at September 14, 2011 2:25 PMCompare to: 95-115-135-145-155 95,115,125,135,145 65,85,105,115,135 os 45/65/85/105/115 no rack, so all reps cleaned from ground. 1k run wu 4:58. abmat x 17 after. Comment #140 - Posted by: kevin o at September 14, 2011 5:31 PM65 75 85f 75 75 WOD #134 - Done on 9/14. Great workout today. Two PR's and a major increase from the last time we did this. Greg A.'s warmup M/43/5'11"/258 Comment #142 - Posted by: Pat Overton at September 14, 2011 8:11 PMOHS 60kg Only got through overhead square before I had to leave for the liberty game. We lost :( 115, 135, 155, 170 (pr), 185 (pr) 22/m/5'11"/171 Comment #144 - Posted by: Logan S at September 14, 2011 11:14 PMOHS 135-185-225-245-265(PR) Did wrong and in a hurry, still hit some PRs… 43/m/176cm/73kg OHS 50-55-60-65-70-75f kg OHS: 185,190,195,200,205 205, 265, 320 as rx'd Comment #149 - Posted by: Moises Del Mar 166lb;1983 at September 15, 2011 5:31 PMOHS 285 m/43/200/5'11" Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps OHS 255,265,275,285,300(pr) OHS: 95/100/105/115/135 m/185/29 Comment #153 - Posted by: GrandeLSM at September 16, 2011 8:35 AMm/178cm/87kg/35y OHS: 135/155/185/205/225 110-115-120-125-130 oh sq 95/115/135/145/155 OHS: 100-105-115-120-125 tied PR Hit a wall at the end, felt like one of the knees might get cranky in a hurry. Finished with 3x8 BS of 135. Comment #158 - Posted by: brett_from_wylie at September 17, 2011 7:44 AMOHS: 135 lbs worked up 10 lbs every set. OHS is my weakness, well it was my first time. but I feel good about that WOD... feeling sore already! Comment #159 - Posted by: SeanMz at September 17, 2011 9:52 AMOS - 115-125-135-145-155(pr!) OH: 95,115,125,135,145 M/43/5'11"/190 OHS: 135-145-155-165-175(f-could not get overhead) M/14 OHS: 15-20-25-35-40 OHS 20, 30, 32.5, 35, 35(f) OHS form needs a lot of work, not sure I'm getting deep enough. Comment #163 - Posted by: gazza at September 18, 2011 4:22 AM9/16...(m/u = muscle-up) OHS -95-105-115-125-125 (PR) m/45/6'4/180
Last three times... OHS: 145, 160 (pr), 160 Best all-around effort... Yesterday, I did the 30 Muscle-ups for time... first time ever as rx'd: 9:30. I was happy about that one... Comment #166 - Posted by: Craig at September 19, 2011 5:58 PMOS65/FS145/RS165 Comment #167 - Posted by: KF at September 20, 2011 3:23 AMNot a great day at the rack OHS 205-230-245-255(f)-250 OHS: 125,135,140,140,145 OHS: 95,115,135,145,155 Overhead squat: 135, 145, 155, 175, 185 FS: 185, 205, 225, 235, 245 WU Remember next time keep your eyes focused on a high visual reference to keep proper form. M/50/193#/72" Comment #173 - Posted by: RB at September 21, 2011 6:06 PMm/37/5'9/181 11/9/10: 6/15/08: Jeff with class @ 2.0 C- Overheard: Up to 95 OHS: 95-105-115-115-115 135, 225, 275 (PR: 285) Comment #179 - Posted by: Manchild at September 25, 2011 1:51 PM09/16/2011 OHS: Front: Back: CFWU x 3 OHS--85-95-100-105-115 Improvement by #10 for all, finished as knee problem last time. OHS were deep Comment #181 - Posted by: F15E_WSO/M/49/180 at September 26, 2011 1:12 PMOHS-115-125-135-145-155(PR) As Rx'd: OHS - 65,95,115,125,135 9/24 OHS: 175 - 185 - 195 - 205 - 215 Did this at my globogym. It's been a long time since I've done heavy OHS there - for obvious reasons - so I put the safety bars high, and started conservatively. However, they felt great today - it felt like a PR day...but in the end, I really didn't want to have to bail so I stopped at 215. Very close on second attempt at 290 front squat. Next time. Comment #186 - Posted by: Mel/38m/5'10"/175 at September 30, 2011 12:01 PMM/23/70"/187# OHS: 95#/100#/105#/105#/110# I have terrible form on my OHS. I was afraid to really try heavy weights on it with such bad form so I just did some OHS at 45 lbs just to get some in. I practiced getting it overhead and bringing it back down. Anyways, I did do the front squat and back squat. FS: 185, 195, 205, 215, 225 12.10.11 25.03.11 09.11.10 M/33/5'8"/170lb 165-175-185-205-215(fail) Overhead OHS 95-115-135-135-135 Didn't max out the weight to avoid tweaking recent injuries, so finished off with 20 reps BS @135. Comment #192 - Posted by: clark at November 15, 2011 6:29 AMCFWUx3, OHS 105 Post a comment
|
