Welcome back! You apparently survived “Fran”. Congratulations! Did you get the famous “Fran cough” that started about 10 minutes after you finished and wouldn’t quit for an hour or so? Felt like you might cough up a lung? Yep…you did “Fran”.

Before we get to the WOD (quiz: what does “WOD” stand for?) let’s chat just a bit about the workout schedule here on CrossFit.com (also known as the “Main Page” or simply “.com” in the CF world). A long time ago in a galaxy far, far away…OK, it was in Santa Cruz…Coach and the original CrossFitters did lots of crazy stuff trying to figure out some keys to maximizing fitness. It turns out that a high intensity fitness program produces its greatest effect using a schedule of 3 consecutive days working out followed by a rest day. 3 on, 1 off. Today is day 2 of a typical 3 day CrossFit cycle.

So, the WOD for today: Overhead squats 3-3-3-3-3. Some kinda code, right? Yer thinking you need a secret CrossFit decoder ring, or some other culty thing, aren’t you? Nah…stick with me, kid. Let’s start with “Overhead Squats” and the beginning of “bingo the broken record”: start over on the left side of the Main Page and click on “exercises and demos”. Scroll down to “Overhead Squats”. Load video. Watch video. While you’re there check out the “CrossFit Warm-up”. And you DID notice the 3 Demo videos above, right? Watch 'em. Go ahead…we’ll wait.

[See bingo wait]

OK, in competitions and for really strong, experienced lifters you’d start this from the floor, clean the weight, then jerk it overhead. You’re new here, though, so let’s concentrate on the essentials of the movement. Rack a bar high enough that you can lift it off in the overhead position. Hands wide in a “snatch grip”, almost to the end of the bar. Now, lift your shoulders up to your ears and continue to actively push them up on each rep. Keeping the weight directly above your heels, do a full squat. At the bottom of your squat the crease of your hips should be BELOW your knees. You heard that correctly, we squat deeply chez CrossFit. One.

What does 3-3-3-3-3 mean? We are exploring our 3-rep max Overhead Squat. How much weight can we put on the bar and do 3 Overhead Squats without putting the bar down. Warm-up with lighter weights and get your form grooved, then do 5 sets with progressively greater weight. Rest 3-5:00 between sets, enough to re-charge but not enough to get cool. Very experienced weightlifters will sometimes do 5 sets with 95-100% of their max, a so-called “straight across”. That’s not you. Start low and increase. If your technique gets iffy drop (way) down to a lower weight. Never done these before? Strongly consider doing simply technique work.

Is that all there is? Shouldn’t I do more? Nope. That’s it. Trust me. If you did some version of the CrossFit Warm-up, warmed up your Overhead Squats, then took the time to max out you should be pretty fried. Don’t forget, it’s only day 2 of a 3 day cycle. No matter what you do extra today it’s guaranteed to show up on tomorrow’s WOD. Coach is like Santa—he knows what you did.

Here you go, your first CF strength WOD. 3-2-1…Go.

Spanky Rules!!

DND
DJD acting up, swollen and achy knee, Pain killers, ice and rest for the next couple days. Extracting synovial fluid isn’t pleasant
M/54/6’/205

Question - what's a good WOD substitute for OHS? I have junky shoulders with horrible range of motion right now, working on the mobility at the moment (thanks K-Star) but just don't have the range of motion to handle OHS at the moment.

Cheers.

"OK, in competitions and for really strong, experienced lifters you’d start this from the floor, clean the weight, then jerk it overhead."

Uhhhhh...no.

MattyP-
I have a semi-bad shoulder also, sometimes I sub thrusters for OHS, because it at least includes the full squat with the weight plus an extension overhead. You might just want to take the opportunity for more ROM work. Good luck.

Great video Tommy and Taylor...so good to see Miranda and Tyson in the background! I miss the mainsite, I guess I have to start back up again! Thanks BINGO for all your help! 3-2-1 GO!

Hey guys im new to CF, I am an active duty Marine. I went to the CF Box on base a few times, but I went on deployment after wards and got peer pressured into traditional weight lifting. The result I have more muscle mass but agility, endurance, and flexibility are horrible. Unfortunately, my job doesn't let me go to the CF Box classes due to the time they have them at......Is it possible or even advisable to do CF just based from the main site using what ever equipment I can find at the regular gym? If so do I just do the WOD plus the warm up? Being a Marine I am still required to participate in our regular physical training, is that going to hinder my progress as a CFitter? CF is definitely superior to all other ways of training for fitness, can't wait to get started! Thanks ahead of time if anyone replies.

Semper Fidelis

355 x 3

Does anyone know what type of wrist straps Tommy and Taylor had on? My wrists start to hurt when doing OHS and snatches. I figure its time to invest in some wrist straps. Thanks!

@Chris
http://www.roguefitness.com/weightlifting-bars-plates/chalk-accessories.php

42.5kg
45kg
45kg
50kg
55kg

115-135-155-165-165

bad shoulder and just starting out. So I just did 45# bar x5

65-75-80-85-90

#5 Victor,

Watch the Games videos from this year and last, as well as the Open 2011. OHS taken from the ground. You could, of course, snatch it as well.

Matty P,

Think of what you wish to accomplish today. I like the advice above about concentrated mobility work, and the thruster advice is sound, too. You could as easily say this is a squat day and seek a 3-rep max in Front Squat, for example.

When training, CrossFit is you vs. you.

Anyone know the name of the cool song in the Tommy/Taylor vid?

Gasland.

M/44/5'11"/190

115-125-135-145-155

95/ 115/125/135/145 PR. UGLY.

Nate: m/29/202/5'7 165#

Paula: f/28/115/5'2 60#

95-115-125-135(F)-135(F)

FOB Salerno

F/41/5'6"/145

75-85-90-95-100

Overhead Squat 3-3-3-3-3
Modified CF Warmup
95, 115, 135, 155, 165
Left foot moved on one rep last set
Felt great

135-145-155-175-185

Scott and Bingo - thx. Although Fran smoked my quads yesterday so no idea how I'll go with another round of thrusters or front squats.

m/42/68"/180#
95-105-115-115-115

50 days

Worked up to 105, PR.

43/m/176cm/74kg

60-65-70f-60-60-60 kg

60 and even 65 kg felt solid, but then I failed twice on rep one with 70kg. Did the last two sets without belt, didn't make a difference.

M/30/5'09/265
185, 195, 215, 225, 235

Respectable, but should be doing much more given my size =\

sean
140

lorie
45

f/32/5'2"/128
3-3-3-3-3 @ 85# resting 30 seconds between sets. Should've went heavier!

2012-01-03: 200, 185X5.
2011-01-02: 165X15.
2011-08-09: 195X3. 
2011-06-27: 165X13.
2010-12-04: 160X6.
2010-09-06: 160X3.
2009-08-28: 150X3.
2009-08-06: 160X2.

M/36/1.84/92

40kg/50kg/55kg/55kg/55kg

I have just up to 55kg bumperplates, saving up for more....

no squat rack, so snatched the barbell overhead.

m/26/68"/196lbs

115x3
135x3
155x2(f)
135x3
145x1(f)

I had a really hard time keeping the weight stable. I don't think it's too bad since this is my first overhead squat workout.

M/51/153/1-1-06

CF Warm-up
OHS Warm-up

85-95-105-115-125(F) Prior PR is 125

Time to tidy up the nutrition.

M/25/5'11"/190

Have taken a 4 year break from CF, today is my second WOD as Rxed
125,155,155,185,185

weight is not the issue right now, i just have to get back into good form and work my balance back up to par. feels good to be back though!

95 x 5 - working on form

* 115-120-125-130-135.
* Then Ricky 111230 for six rounds + 10 pull-ups + 1 deadlift (AMRAP20 of 10 pull-ups, 5 deadlifts of two 75 lb DBs, and 8 push press of 135 lb scaled to 120 lb).

155-175-185-205-205=925

M/25/215/6'2"

45-95-135-165-185 (failed after 2 reps)

GO GRIFF!! You are a stud!

50lbs 5 sets of 10
First time doing over head squats and needed to feel out the weight. Looking forward to figuring out my max

95lb 3RM

185 across the board
That was just in time; I was a little rusty!

M/36/165
Worked up to 50 kilos. Yet another discipline that I seriously need to work at.

105,115,125,135,140pr

28/m/5'11"/185to190
135-155-185-205-220(2)
PR is 215 but I was still happy with how bad I felt today.

at what weight do you guys start to use wrist straps or tape the wrists? I was doing 155lbs x 3 and the weight and balance were fine it was just my wrists that were holding me back.

45-65-75-85-105(PR)

Yay Griff!!! Lookin good!

115-135-155-165-135(x5)

Definitely needs some work, the Fran cough was still around today.

115# 125# 1 rep

Burgener warm up+ shoulder rotations.

95#, then 135# across the board for the rest, don't feel comfortable going heavier yet.

Followed by the CFFB workout. (8rnds:
70% BW PWR CL 3 reps followed by 3 broad jumps for distance)

plus 4 200# 75ft prowler pushes.

Love this stuff...

65,85,95,135,145 really uncomfortable on the last reps of 145 anybody got a link to any website that will help me make sure I'm getting correct form? An overhead squats for dummies type thing?

Thanks Bingo! Good info.

50/M/178
3x95
3x115
3x125
3x135
3x135

Does anyone have a good Crossfit app for the iphone. I thought I seen someone post one a while back but cannot find it. Thanks.

45# all sets
shoulder injury prevents me from holding the weight overhead. The bar was all I could manage.
So I did back squats after:

5-5-5-5-5
135-155-165-175-185

"fran cough" ha..it lasts longer than an hour bingo

Laura f/49/5'7/145

115
125
135
145
150(pr)

95-115-135(f on 3rd)-125 Shoulder was acting up and couldn't do third set.

185
195
205 (F)
205
215
225 PR

1st PR of the year. NICE!!

NEVER QUIT!!

95-115-125-135-145

CFWUx1; Burgener WUx1; OHS 95x10, 135x5

165
175
190
200 (PR)
205 (PR)

These felt good. My hips and shoulders felt more open than usual. Maybe due to extra mobility yesterday (10-min squat test, Burgener wall shoulder stretches)?

Then tested bodyweight OHS again. 175x10 (PR). Getting closer to 15 - think I will get there this year.

135-155-165-185(2)-200(f)
Form was much better. Need to get much stronger.

M/36/205/5'6"
Fran 3:52 pr; ohs 225
My left shoulder has been hurt since the wod with mu's pp's and rowing. It was the only thing holding me back from trying heavier. Happy new year everybody. Good luck and no injuries all around.

hahaha comments for dec 31st wod - 98
comments for jan 2 wod - 225
wonder if the high number of people looking/commenting will continue past february?

95/115/135/145/155pr

80% effort... lingering shoulder and back injuries from the last five 2011 wods. a healthier me could've gone 10-15 lbs heavier. hopefully i'll be recovered by the next cycle to give 100% effort.

155, 165, 175, 185(f), 185

Awful day, pain in both shoulders so curtailed weight.
OHSQx3: 65,75,85(pain),65,65

310x3

95/115/135/155/165

# 17 the song is the boombox saints by red cloud
M/24/5'11"/ 210
225
245
265
285
305
And 315 for kicks and a big F

33yo M 180lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round
Overhead squat 45lbs x 5-5 95lbs x 5 115lbs x 3.

As rx’d
145lbs x 3
155lbs x 3
165lbs x 3
175lbs x 3-3 PR
3 minutes rest per set
Foam roll after
Compared to 110809: 165lbs max

65-95-115-135-145(f) lbs
135 x 3 is a new pr i think

m/17/6'0"/190lbs
65,85,95,95,95
hands went numb after last 2 sets. i should probably figure out why

M/34/5'7"/195

155-165pr-175pr-185pr-190(f)

nice to finally do this with bumper plates, limited before with what I could safely bring back down. Best Christmas gift I've ever bought myself.

F/38/5'0"/125

65-70-75-85-95pr-100(f)-95

was limited by the jerk portion.

115-125-135-145-155(x2)

I really couldve gotten that last rep... mentally, it wasn't there... On the bright side, by previous 1RM was 145lbs, so I that is a decent improvement regardless!

M/36/5'6"/192

Apparently I don't have the hip ROM to hit the down position with my hands over my head, so OHS is out of the question. Substituted in box squats: 185-205-225-235-240

185-195(2)-195(1)-185-195(2).

115
135
155
185(tie pr)
190(1)

Joe,
You can absolutely do crossfit workouts at the base gym. There's usually enough equipment to do it as rx'd. If not you should check out the FAQs tab at the left of the main page...there are substitutions for almost everything. As far as your unit PT...you should be fine. If your's is anything like ours was it's a joke anyway so it'll be good for getting loose for your real workout (crossfit). If you're just starting out though you should definately take some time and explore the FAQ and Exercises and Demos tabs on the left of the main site. There is a lot of good information there.
Semper Fi
John

F/22/5'6"/112
Light half mile jog then modified CF warmup
55-65-75-80-85

105, 110, 115, 120, 125

M 51 did Cindy challenge against one of my friends on rest day, then Fran yesterday - really shouldn't skip rest days! Today just did 95lb OHS concentrating on form, and worked my rotator cuff.

Sebastian 75-95-115-135(x2)-145(x2)then some extra for technique.
Brock 75-95-115-135-145

55-65-75-85-95

m/39/6/190
As Rx'd
165
175
185
185
185
Tried 195 and got one rep. Failed on number 2

f/30/501/140
95
115
135
135
145 x 2 (f)
145 x 1 (f)

95,115,125,135,145 vs
95,115,135,145,155 8/10/11
95,115,135,145,155(1),155(1) @ cf santa barbara 8/31/09

1k row wu 3:57

90, 100, 105, 110, 115

95,115,135,145,155

First time trying to go heavy in this lift. Did this in the local YMCA today; the plates and floor made it impossible for a safe/responsible bail. I think I could have went heavier but I wasn't allowed to fail haha.

170, 175, 180, 185(1 of 3), 185

Jessica - 115, 125, 135, 140, 145

95/95/115/115/115. Sets of 5. Off my PR by 15. Struggling with proper width of feet and hands.

160#

M/49/175#

5 sets @35lbs. Gotta start somewhere :)

115-135-150-165(f)-155(2)

Backsquats: 115/125/135/135/125

M/28/173

Backsquats: 115/125/135/135/125

M/28/173

32/m/243
No gym access today:
100 push ups
100 air squats

OHS: 45 x 5; 65 x5; 75 x5; 75x4; 85x2, 75x1.

DL: 165x5; 185x5; 205x5; 225x3.

3-3-3-3-3 OHS

50-60-65-60-60kg

155-165-175-185(PR)-195(PR)

More time I woulda tried bodyweight.

M/ 37/ 133 lbs/ 5'-6"
As Rx:
burgener warmup, rowed 750 meters and did my own regular warm up stretching, etc.
95 lbs x 8
115 lbs x 6
WOD:
135 lbs x 3
145 lbs x 3
155 lbs x 3
165 lbs x 3
170 lbs x 2 (I don't use bumper plates at my gym and was getting a little wobbly after 2 so stopped) - I didn't fail, but wasn't so sure of the possiblility of success...
not too bad (1.28 bodyweight)
actually for me, the initial thrusting of the weight up is one of the hardest parts... I am wearing wrist wraps now after 155 and they really help prevent my wrists from hurting and helping me concentrate on my body more than my wrists.
I should be able to do more than this, but no bumpers mean lowering the weights back down after each set onto my back and my traps get really sore as well as my neck sometimes.. I'm trying to be accurate but when you're tired lowering the weight back perfectly is hard.

Post WOD:
weighted pullups:
25 lbs x 5
45 lbs x 3
55 lbs x 3
60 lbs x 3
25 lbs chest to bar x 4.. wasn't really "hitting:" the bar on these.. so I wouldn't really call them chest to bar.. didn't really have that extra pull after both heavy workouts.

Team 18
FOB Salerno

Dewey - 135/145/155/165/185
Shade - 95/115/125/135/135
Whitaker - 75/95/105/115/115

135
155
175
185
190---felt easier than 185, this was my pr for single ohs.

anyone doing over 300 is an absolute beast.

Day 1 crossfit the overhead squat was awkward lift, my form must be off I must watch video. 5 sets of 3 weight was 105

as Rx'd 165/185/195/195/190

Burned out 135 - 13 reps
Burned out Barbell only - 26 reps

as Rx'd 165/185/195/195/190

Burn out 135 - 13 reps
Burn out barbell only - 26 reps

145
155
165
175
185

Felt way stronger, but holding the weight overhead is painful on my wrists (I am a former gymnast and will have a lifetime of pain). Any ideas CFers?

95
105
110
115
125

135-145-155-165-175

105-115-115-125-135

As Rx'd: 135, 155f, 155, 165, 175

255 for 3.

Worked up to 85# for 2 reps of OHS, then 4 sets of 4 reverse overhead lunges (alternating legs):
95
105
110
115

155-165(2)-165(1)-165(2)-165(2) off PR by quite a bit.

2.5 mile run
18:45
then
3 X 5
135# Front Squats
20 K's to E's

2.5 Mile Run
18:45
Then
3 X 5
135# Front Squats
Then
20 K's to E's

105-110-115-120-125

135 x 5

Did 18 burpees, 15 toes to bar, 12 pullups instead(20 min AMRAP)- 3 rds plus 18 burpees

95
115
135
145
155PR(145 last)

did this on Wed Jan 3rd...

M/36/195/6'3

warmup/skill work (from Gymanstics wod)

800m run
3 mins backward roll to candlestick & return
3 mins fwd roll/straddle roll

3 rnds CFWU:
5 Shoulder Pass Thrus
15 OHS (Broomstick)
10 Commando Pullups (2 sets of 5 each side)
15-15-10 Dips
10 GHD Situps/Roman Chair Situps
15 Hip Ext
2x15sec Sampson Stretch

OHS
45#x5/5, 95x3, 115x3, 125x3, 135x3, 135x2.

Power Snatch used to get into position for 45-125#. 135 failed to power snatch, had to power clean, push press, rack jerk to get in position.

Last rep on OHS felt like grip was giving out.

Then:

3 mins Pistol to roll (alt legs, roll back to standing)
3 mins roll to pistol (legs were spent, couldn't get all the way up. got into a nice rhythm with going from candlestick to left pistol as high as I could go/lower/roll back to candlestick, candlestick to right pistol as high as I could go/lower/roll back to candlestick, candlestick to both legs squat to standing, then lower/roll back to candlestick & repeat.)

95, 115, 135, 145, 135

M35/5'4"/145lbs
135, 145, 145, 145, 145lbs

CFWU x 3, Nellis Gym

#95/95/105/105/110

10PUs/5 Pullups/10 Situps per round

95 - 3
105 - 3
115 - 3
120 - 3
125 - 3
(135 - 1)

m/33/5'10/175lbs

135
135
135
145
145

95/105/105/105/95

115, 145, 175, 185 (1 rep), 185 (none)

Scared to drop weight in my apartments weight complex. Other then that, I felt fantastic.

22/m/5'11"/169

185

119, 129, 134(PR), 134(PR), 139(2,f,PR)

155/165/165/170/175
Felt pretty good.

1/3
3x135,155,165,175(f-1st,focus!),175(barely),180(f-2nd)
A little weak due to so much time off lately.

105. 115. 125. 135. 140 (2)

135/185/205/225/245

75, 95, 115, 125, 135

For future comparison, PR is 130 x 3.

145/165/185/195(1f)/195

worked to 155...butt onto med ball, PAC, then ran 1.5 mile at 9' pace, treadmill.
9/6/10:
garage/no rack
-95/115/125/135/145
last time:
175
185
205
215f
185

65
95
115
115
fail on first attempt of last set
115
ready for 120 or 125 not 135

m/34/6'1/192

M/24/70"/187#

65#
75#
85#
95#
105#

CFWU

115, 115, 115, 125, 135

3 x 115
3 x 135
3 x 155
3 x 175 (f)
3 x 165

170
180
190
205 old PR
215 PR

115-120-125-130 failed 3rd rep- 130 failed 3rd rep again.
Been crossfitting at home for a year now and I am still terrible at this movement.

Sub...no OHS

5x3 (1 minute rest) Back Squat 245# - A2G
4x3 (1 minute rest) Romanian DL 225#

95, 135, 135, 145, 155

95, 115, 135, 155, 165

suck @ ohs. worked on form, front squats

C-
@ CFS
125-135-145-145-150

01/12/2012

65
75
85
95
105
115x1
95x1

185x3
195x3
195x3
205xF
200x3

Down ten #'s since last time

Back Squad
102,5kg x3
122,5kg x3
122,5kg x3
122,5kg x3
122,5kg x3

Back Squad
80,5kg x2
80,5kg x2
80,5kg x2
80,5kg x2
80,5kg x2

6th wk of Xfit
6' 238 m
previous OHS max 4 weeks ago 160
145x3
155x3
165x3
170x3
175x3

Did this just prior to Cindy WOD, so I did not go all out.

45-95-115-115-135

Felt very comfortable with 135. Technique feels like it's getting much better. Need to push the weight up next time and see where it goes.

Jackie 40
Christina 72.5
Jesse 50
Frankie 60
Ant 55
Aly 77.5
Sydni 75
Bubs 85
B Will 85
Ryan 185
Mikey 115
Anita 125
Gabe 45
Nick P 105
Aneas 25
Reggie 25
Anna 35
Allison 30
Amanda 45
Ryan L 65
Mrs Carey 55
Joe 65
Mrs Pip 55
Lynn 85
Mr Wonsil 20
Mama V 45

40-45-50-55-60-65-70f

m/40/190/5-10

Subbed deadlift 5x3
all at 300 lbs.

first time to really do overhead squats. was at my sister's house with no one to spot me and failure was not an option (is it ever? haha).

85-95-105-110-115-115

going to have to improve bottom position and shoulder flexibility to really make gains.

As Rx'd: 135lbs, 145lbs, 155lbs, 165lbs, 170lbs, 175lbs

To 125. Not possible to dump the bar so could not be aggressive.

up to 125# x 3

m/37/5'9/180
WU @ Triangle
165,175,185,195,200
Good job overall. Really tried to focus on active shoulders, armpits forward.
8/9/11:145,160,175,185,195
9/6/10: 135,145,155,165,175
8/28/09: 125,135,145,155,165-F,165

210lbs

65-85-95-95-105

135, 155, 175, 195, 205 (f), 205 (f)

Dang, couldn't get the last set. Successfully got one rep @ 205# on both tries, but couldn't get a second (too wobbly up top). Better than last time: 135, 135, 145, 155, 185.

08.02.12 50,55,60,65pb,65k(2+1fl)

19.08.11 40, 40, 42.5, 42.5, 45k
27.09.10 24, 28, 32, 36, 36k

185 - 195(f) - 195 - 205(f) - 205(1)

Bad OHS Day but it's all good.

CFWUx2
5x20 kg
45-50-55-60-60 kg
10x40 kg

60-70-80-90-95(f)