March 24, 2012

Saturday 120324

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

Chad Vaughn 335lbs, Wes Kimball 305lbs.
Post loads to comments.

Compare to 120103.

Bowen_SnowboardClearingRocks_th.jpg

Enlarge image

Grant Bowen.


"CrossFit Striking: Lead and Rear Straights" with George Ryan, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Chad Vaughn and Wes Kimball - video [wmv] [mov] [HD mov]

Posted by Pukie at March 24, 2012 5:00 PM
Comments

One of my favorites! <3

Comment #1 - Posted by: AllisonNYC at March 23, 2012 5:50 PM

I hope Sunday will be rest, will not move after this

Comment #2 - Posted by: Manuel González at March 23, 2012 7:31 PM

Sick shot Grant Bowen!

Comment #3 - Posted by: Myles lewis at March 23, 2012 8:24 PM

The Chad Vaughan videos are awesome!

Wow. Incredible depth for a x3!

Comment #4 - Posted by: Ronnieboy at March 23, 2012 8:27 PM

Wes is a class act. Well done.

Comment #5 - Posted by: Koltrane at March 23, 2012 9:24 PM

wu 65 - 95 - 95 - 115

115 - 165 - 165 - 165 - 185(F)

Comment #6 - Posted by: franklin bukoski at March 23, 2012 11:22 PM

M/28/5'7"/150
66 - 77 - 82 - 88 - 93

F/27/5'4"/123
27 - 34 - 38 - 44 - 44

Comment #7 - Posted by: Orkun at March 24, 2012 5:23 AM

100-125-135-150-160(pr)

Comment #8 - Posted by: ART M43/5'5"/148 at March 24, 2012 5:51 AM

m/29/5'8"/180

Warmup: stretching/situps/etc; 45x10; 75x3; 95x3
Workout: 115x3; 125x3; 135x3; 145x3; 155x3

Comment #9 - Posted by: Justino at March 24, 2012 7:01 AM

Awesome shot, Bowen! Is that Jackson Hole, WY? If so, I've shot that chute, only in not as fun conditions. Jealous of all the powder, you scored.

Comment #10 - Posted by: Lars at March 24, 2012 7:40 AM

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

FOB Salerno

Comment #11 - Posted by: james.patrick [M/50/66"/135] at March 24, 2012 7:44 AM

M/29/5'7"/185lbs

135x3-155x3-165x3-185x3-205x2 Failed on 3rd rep @ 205.

Good information on the WOD demo video from the 2 time Olympian.

Comment #12 - Posted by: John Vickery at March 24, 2012 7:52 AM

f/30/5'0"/117

45-45-50-50-50

might have been able to do heavier, but was unsure about my form.

Comment #13 - Posted by: sam at March 24, 2012 9:09 AM

21-15-9 225DL/HSPU, then
135 OHS x 5 sets, garage, butt onto box
1mile cooldown (up/down hill)
1/8/12:
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

Comment #14 - Posted by: Ajax at March 24, 2012 9:21 AM

M/52/153/1-1-06

Benefit WOD "Survive for Eden"

AMRAP 30:00 (Full WOD is 60)

Sandbag Run 100# (scale to 50#)
4HSPU (Toes on Bar)
18 PU
30 Overhead Lunge 45# (Scale to 25#)
90 Single-Unders

3 Rounds + Run + HSPU + 13PU

Comment #15 - Posted by: bingo at March 24, 2012 10:07 AM

135-135-135-135-135

Comment #16 - Posted by: Erik Mortensen at March 24, 2012 10:11 AM

2012-03-24: 193X2, 203f. Bombed!!! :(
2012-01-03: 200X3.
2011-12-22: 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.

Comment #17 - Posted by: gs at March 24, 2012 12:30 PM

135-185-185-185-185.
Then did 21-15-9
95#OHS
70# Kb swings.
5 Minutes flat.

Comment #18 - Posted by: Kurt/M/38/190 at March 24, 2012 12:39 PM

115-120-125-130-135

Comment #19 - Posted by: J.Wood at March 24, 2012 12:47 PM

165-175-180(PR)-185(1)-185(2)

Comment #20 - Posted by: mlt at March 24, 2012 12:49 PM

Only 20 comments? Everybody must be hitting their last attempts at the Games WOD.

I'm having more fun succeeding at Main Site WOD's - doing a lot better there than on the Games, I must admit.

195 across the board - up from 185 in January.

Knock 'em dead on 12.5, folks!

Comment #21 - Posted by: TRN III at March 24, 2012 1:27 PM

4x1000m rows vs
95,115,125,135,145 1/3/12
95,115,135,145,155 8/10/11
95,115,135,145,155(1),155(1) @ cf santa barbara 8/31/09

Comment #22 - Posted by: kevin o at March 24, 2012 1:34 PM

SICK picture. Wish I was hitting that jump with you.

Comment #23 - Posted by: Skeeter at March 24, 2012 1:47 PM

Actually, should have said I wish I had the BALLS to hit that jump with you!!!

Comment #24 - Posted by: Skeeter at March 24, 2012 1:48 PM

125-125-125-125-125
Lost balance and dropped on the second set but I redid it.

Comment #25 - Posted by: Edwards M/15/5'11/178 at March 24, 2012 2:15 PM

135-145-165-175-185

Comment #26 - Posted by: Brat M/26/5'7/150 at March 24, 2012 2:25 PM

CFWU x 2

115
135
145 (PR)
150 (PR)
135

Chickened out on 155 the last set and went back to 135. I know I can do more!

Comment #27 - Posted by: Sheldon N (M/34/6'/181) at March 24, 2012 2:34 PM

75-95-115-125-135(1)

Comment #28 - Posted by: Kevin C. (M/53/5'11"/175) at March 24, 2012 2:39 PM

115 ,125, 135(f), 135, 140

Comment #29 - Posted by: Manchild at March 24, 2012 3:02 PM

175/185/195/205/215 (2)
Did this after mikesgym.org workout

Comment #30 - Posted by: Troy at March 24, 2012 3:27 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 3 HSPU per round
Overhead squat 45lbs x 5-5 65lbs x 5 95lbs x 5 115lbs x 3

Overhead squat
145lbs x 3
155lbs x 3
165lbs x 3
175lbs x 3
180lbs x F-F
175lbs x F
155lbs x 3
Foam roll after
Compared to 100103: last two sets at 175lbs

Comment #31 - Posted by: Sesoku at March 24, 2012 4:19 PM

55/65/65/70f (on 3rd rep)/65

Comment #32 - Posted by: RussA at March 24, 2012 4:40 PM

First
2 rounds of
15 Pull-ups, Push-ups, Sit-ups, and 2 minutes speed bag
Then
3-3-3-3-3 reps of:
Floor press, Barbell sit-up combo
Worked up to 95lbs then 5 sets of 3reps
TKA on 2 April, M/54/6’/210

Comment #33 - Posted by: Pete In Sun City at March 24, 2012 5:30 PM

M/30/6'1"/160
OHSQ 3-3-3-3-3
54-61-65-74-81

Comment #34 - Posted by: adam at March 24, 2012 5:46 PM

41M/5'10"/167#

W/U: OHS, 10x3 at 45-55-65-75-85-95-105-115-125-135.

OHS, 5x3: 145-155-165-175-185 (new 3RM PR by 10#).

"Diane," as Rx: 2:48 (off PR by 0:22).

C/D: skipped.

Developed a side cramp in the middle of the first set of DLs during "Diane." Otherwise, I may have seen a new PR.

Comment #35 - Posted by: rjf (Since 07-20-07. WOD no. 1214) at March 24, 2012 5:48 PM

On tracks: 90, 100, 110, 120, 140.
Free standing: 70, 90, 110 (fail), 110 PR.

Comment #36 - Posted by: JT m/38/5'10"/175 at March 24, 2012 5:51 PM

Sebastian 115lb for all sets after doing 12.5 games workout, could have gone heavier but really worked on form as legs were fried.
Jen-Fran ladder 20lb thrusters, jumping pull ups, 85 reps

Comment #37 - Posted by: sebastian m/43/180/6'2" at March 24, 2012 5:53 PM

115,115,125,135,135

practice this movement

Comment #38 - Posted by: brent at March 24, 2012 6:02 PM

3 mile run
21:45
Then
3 X 5 135# Front Squat
then
20 K's to E's
OK workout

Comment #39 - Posted by: dyagg at March 24, 2012 6:29 PM

75-85-95-105-115(f)

Comment #40 - Posted by: ScooteR at March 24, 2012 7:06 PM

@ work. 225,265,295x1,300x2,300x2,315f,315x1pr.
Ended with max reps at 205# - 17

Comment #41 - Posted by: JDisch at March 24, 2012 7:51 PM

30kg-30-40(2)-40-45(1)

Comment #42 - Posted by: Brett (M/23/188cm/77kg) at March 24, 2012 8:20 PM

95-115-125-135-155 (pr)
Previous pr was 115#.
This stuff really works! Weird.

Comment #43 - Posted by: Joey 26/M/5'6"/170 at March 24, 2012 9:26 PM

Rowed 500m plus 16 ghd sit-ups and back ext. as warmup. Then 95-115-135-145-165f-135x2. Then a few "muscle-ups" and biking for 25 min

Comment #44 - Posted by: Cphillips at March 24, 2012 9:45 PM

Rowed 500m plus 16 ghd sit-ups and back ext. as warmup. Then 95-115-135-145-165f-135x2. Then a few "muscle-ups" and biking for 25 min

Comment #45 - Posted by: Cphil/26m/69"/165# at March 24, 2012 9:51 PM

135-145-155-165-175

Comment #46 - Posted by: MightyJoe at March 24, 2012 10:38 PM

50
50
55(2)
55
55kg's

Comment #47 - Posted by: DPL at March 25, 2012 3:51 AM

Wow,I'm a relatively new crossfitter (1 month) and not used to this motion. This is hard without good flexibility (which I don't have yet.) I am working on daily stretching to help but with my crappy form I ended up with 85-85-85-85-85 for M/39/6'/175#. Cool thing is now I have a baseline to improve from. I am hooked!!

Comment #48 - Posted by: Ben at March 25, 2012 5:41 AM

265 PR.

Comment #49 - Posted by: Jeff A. at March 25, 2012 10:27 AM

As with Ben, I am still a novice so I was working on mastering the overhead squat form when I did this today.

I love CrossFit now that I got into it, it is just hard to push myself harder on my own at college. I promise to improve

Comment #50 - Posted by: Greg Whelan at March 25, 2012 12:39 PM

115-135-135-135-135 (25 Mar '12)

Comment #51 - Posted by: NAMWIZ at March 25, 2012 2:06 PM

105 , 115 , 125 , 135 , 140

Jan. was my first attempt at this workout and my max was ONLY 85#!!!!!!

Comment #52 - Posted by: Todd at March 25, 2012 3:57 PM

105,115,125,135,145(f)

Comment #53 - Posted by: cort at March 25, 2012 4:26 PM

110-115-120-125-130

Comment #54 - Posted by: myles456 at March 25, 2012 5:11 PM

95
95
95
100
105

Comment #55 - Posted by: D. Peterson at March 25, 2012 5:22 PM

95-115-125-135(PR)-140(PR)

Comment #56 - Posted by: 513climber at March 26, 2012 1:46 AM

26-36-46-56-60-65 f on 2nd

Comment #57 - Posted by: Mik at March 26, 2012 2:33 AM

95-95-95-95-95

Comment #58 - Posted by: Chris at March 26, 2012 4:03 AM

M/44/5'11"/200

115-125-135-145-155

Comment #59 - Posted by: nutfam at March 26, 2012 4:59 AM

95/115/125/150(2times) disappointed

Comment #60 - Posted by: preacherman at March 26, 2012 5:36 AM

That is a sick shot, always a lot to read and review on your site! Keep it up!

Comment #61 - Posted by: Zach man at March 26, 2012 10:42 AM

145
175
185
195f
205

Comment #62 - Posted by: Kyle Byrne at March 26, 2012 11:58 AM

M/38/133 lbs/ 5'-6"
I modified this WOD to use medium to heavy weight but for 8-10 reps each set.. my shouder is still bothering me and I don't want to overload it, which happens on occasion when I go super heavy with the OHS
regular warm up.. DU, stretching, burgener warm up
Then:
75 lbs x 10 OHS
95 lbs x 10 OHS (without wrist wraps)
115 lbs x 10 OHS (without wrist wraps)
135 lbs x 8 OHS (without wrist wraps)
145 lbs x 8 OHS (without wrist wraps)
145 lbs x 8 (with wrist wraps)
155 lbs x 7 (with wrist wraps)
145 lbsx 7 (with wrist wraps)
135 lbs x 10 (with wrist wraps)

Post WOD:
20 DU + 35 lbs dumbell swings (about 30 secs.)
rest 1:30
20 DU + 50 lbs dumbell swings (about 30 secs.)
rest 1:30
20 DU + 60 lbs dumbell swings (about 30 secs.)
rest 1:30
20 DU + 70 lbs dumbell swings (about 40 secs.)
rest 1:30

stretching and pool fun with the kids for 2 hours after this.

I have to admit I had some pretty off nutrition prior to the WOD.. plus post WOD was really only a glass of milk.
I also ate a bit of a meaty chessy pasta dish with lots of other veggies for dinner.. first time with pasta in a while... I just wanted it and I ate it... no big deal.. gotta live and eat with the family sometimes too.

Comment #63 - Posted by: anton at March 26, 2012 12:18 PM

70kg. Missed the first attempt (failed on rep 3) got the second.

Comment #64 - Posted by: AGL at March 26, 2012 5:21 PM

6ft male 237
7sets x 3 reps
155x3
165x3
175x3
185x3previous 3 rep max
195x3
205x3
215x3new 3 rep max but can get 5-15 more pounds

Comment #65 - Posted by: billy at March 26, 2012 7:13 PM

125-135-145-155-165(1)

Comment #66 - Posted by: Raph at March 27, 2012 7:48 AM

75/80/85/85/85

Comment #67 - Posted by: Jason O'Dell at March 27, 2012 10:18 AM

135/185/205/225/255

Comment #68 - Posted by: amped 37/M/195/6' at March 27, 2012 12:27 PM

All 5 sets at 175# (just over my body weight)

Comment #69 - Posted by: Michael 5'9"/172#/49yo/MI Survivor at March 27, 2012 1:32 PM

M/42/5'8"/166

65-65-75-85-95

Comment #70 - Posted by: Jon Craig at March 27, 2012 3:13 PM

got up to 115 lbs.

Comment #71 - Posted by: Kyle A. at March 27, 2012 4:08 PM

Jill:

55,55, 65, 65, 65
Form concentration

Joe:

45, 55, 45, 45, 45
back tweaked, rehab workout

Comment #72 - Posted by: Jill & Joe at March 27, 2012 8:59 PM

225-245-265-285-300

24yrs
5'8"
210lbs

Houston, TX

Comment #73 - Posted by: Jesse Dominguez at March 27, 2012 9:24 PM

M / 34 / 6'0 / 232

as rx'd: 185

Comment #74 - Posted by: sj9701 at March 28, 2012 5:35 AM

165 (pr)

Comment #75 - Posted by: ferb44 180# at March 28, 2012 11:44 AM

165, 175, 185, 190, 195

Compare to:
120103 - 170, 175, 180, 185(1 of 3), 185

Jessica - 115, 125, 135, 140, 145

Comment #76 - Posted by: B. Rhaly at March 28, 2012 5:08 PM

M 38/5'10"/188

165-165-185-195(1, then fail)-185

Comment #77 - Posted by: Rholl at March 28, 2012 5:49 PM

65, 75, 85, 95, 105

Comment #78 - Posted by: fitz997 at March 28, 2012 6:55 PM


3/29/12: 155, 145, 135, 135. Could have done more. Back was off after one week off then Diane yesterday.
1/19/12: To 125. Not possible to dump the bar so could not be aggressive.

Evidence based fitness.

Comment #79 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at March 29, 2012 9:14 AM

121, 126, 131 (f), 131 2,(f), 136 x 3

then afterward did
141 2, f - (PR)
146 f, f, f, 1 - (PR)

Comment #80 - Posted by: Brian R M / 50 / 6'2" / 186 at March 29, 2012 10:33 AM

44/m/176cm/71kg

60-65-65-70f-65(2)-60(6) kg

Comment #81 - Posted by: Memuc at March 29, 2012 12:22 PM

135, 155, 165, 175, 185, 190 (PR)

Comment #82 - Posted by: Jetté 42/M/5'11"/170 at March 29, 2012 3:47 PM

Missed

Comment #83 - Posted by: al deezy at March 29, 2012 3:50 PM

M/42/6'3"/262#/12-27-08
145# PR

Comment #84 - Posted by: Halvy at March 29, 2012 7:21 PM

m/38/5'9/181
CFWU-3. Reg HS shuffle instead of HSPU 3rd. Superman. Burgener
165,175,185,195,200
Finally got last round after many failed attempts. Finally thought to split jerk weight. OHS technique terrible-no lumbar curve, but gutted through it since I finally had weight overhead.
Did 3 rounds of 200m run, 15 box jumps, 40 squats
9:49
1/3/12:
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

Comment #85 - Posted by: jrm at April 1, 2012 6:51 PM

105 lbs. Done in squat cage, I think is psyched me out. Next time do them in open.

Comment #86 - Posted by: Oyster 305 at April 2, 2012 12:12 AM

500mC2 row, 400m run, CFWU x3

95/95/105/115/125/125/135

10# less than last but w/outs have been way absent of late.

Comment #87 - Posted by: F15E_WSO/M/49/72"/180 at April 2, 2012 12:31 PM

Missed

Comment #88 - Posted by: al deezy at April 2, 2012 1:26 PM

M/173/5'7/32

95,95,125,125,95

Comment #89 - Posted by: Mark S. at April 2, 2012 11:21 PM

135
135
135
145
155

Comment #90 - Posted by: dsm19 / 33 / 6'0 / 210 at April 3, 2012 4:18 AM

sub deadlift:

275, 295, 315, 335, 355

Comment #91 - Posted by: MikeyPaul - M/30/5'8"/170 at April 3, 2012 6:32 AM

185,205,205,215x2,215

Comment #92 - Posted by: B-Mo at April 3, 2012 12:47 PM

95, 105, 115, 125, 135

Comment #93 - Posted by: Pacers at April 6, 2012 5:02 PM

115-135-135-135-135

dropped once on thrid round, otherwise, pretty solid - next time 155!

Comment #94 - Posted by: clark at April 9, 2012 4:38 AM

185-195-205-210-205

Comment #95 - Posted by: nsb at April 10, 2012 5:44 AM

185
195
205
215 (PR)
215

Then bodyweight OHS (175) for max reps (10, ties PR). Good day for OHS. Though I am a bit disappointed with the bw OHS, it was a good effort - I was pretty tired by the end of this. I actually failed the first rep on my initial attempt, and had to re-rack and try again. Still, I really should have had 11, and maybe more. But my hands were killing me, and I think the pain distracted me - I lost tightness in the bottom, and had to bail.

Comment #96 - Posted by: Mel 39/m/5'10"/175 at April 10, 2012 2:11 PM

185
195
205
215 (PR)
215

Comment #97 - Posted by: Mel 39/m/5'10"/175 at April 10, 2012 2:12 PM

4/11 out of order after Pheezy (4/7) yesterday & heavy thrusters before that
Shoulders pretty fatigued from previous WODs so didn't get to 185 as planned
135,145,155(little shaky),165(totally shaky),170(totally shaky)

Comment #98 - Posted by: Mike Scott M/45/5'10"/190 at April 12, 2012 10:38 AM

60,65,70,75fl,72.5k pb 04.05.12
50,55,60,65pb,65k(2+1fl) 08.02.12
40,40,42.5,42.5,45k 19.08.11
24,28,32,36,36k 27.09.10

Comment #99 - Posted by: zenoperegrinus at May 4, 2012 6:12 AM

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

Comment #100 - Posted by: Doug at September 10, 2012 4:16 PM
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