July 5, 2012

Thursday 120705

Overhead squat 5-3-3-3-1-1-1-1-1 reps

Rory McKernan 225-245-260-275-290(f)-290-300(f)-300(f)-300lbs.
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CFGR2012_SoCal_WE6_T2B_th.jpg

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2012 Southern California Regionals.


"Kettlebell Clean Variations" with Jeff Martone, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Rory McKernan - video [wmv] [mov] [HD mov]

Posted by Pukie at July 5, 2012 5:00 PM
Comments

Wish they could have bleeped out the f-bomb in there. I was watching the workout preview w/ my 4-year old daughter. Not something I particularly wanted her to hear.

Comment #1 - Posted by: Jesse at July 4, 2012 5:26 PM

Doing Monday's wod again minus the sit ups cause I did squats, knees and situps on Wednesday. Love that workout.!

Comment #2 - Posted by: Mead at July 4, 2012 5:33 PM

How about the pauses in this kind of exercises?...How many minutes of pause between a serie and one another?...

Comment #3 - Posted by: Alex at July 4, 2012 5:51 PM

#3,

Give it about 3 minutes. This will allow the nervous system to recover as well as your muscles.

#1,

Sorry to hear about your predicament. I guess you gotta be ready for the unknown and the unknowable when watching videos too, haha!

Comment #4 - Posted by: Aaron S. at July 4, 2012 5:54 PM

Hell Yeah Rory- No Excuses!
#1 I'm sure Rory's Sorry, this video looks like there was some intense lifting going on, sometimes it slips.

Comment #5 - Posted by: Myles lewis at July 4, 2012 6:42 PM

Huge weight. Wow.

Comment #6 - Posted by: Rich at July 4, 2012 7:21 PM

Love the smooth jazz music. Really gets me pumped to lift heavy. Lol On a serious note Im looking forward to gettin better at this movement.

Comment #7 - Posted by: Matt Stallbaum at July 4, 2012 7:27 PM

Great work, Rory. . . why no WL shoes?

Comment #8 - Posted by: Tom D. at July 4, 2012 7:53 PM

Way to go Rory! Massive tonnage for such a tall dude! Awesome stuff

Comment #9 - Posted by: Dunc at July 4, 2012 8:04 PM

Nice work Rory! Next time I expect to see you in a bowtie! Guaranteed 5 lb. PR!

Comment #10 - Posted by: Cam at July 4, 2012 8:07 PM

whats a sub for the over head squat my girlfriend hasn't worked her way up to those yet?

Comment #11 - Posted by: andrew.p at July 4, 2012 9:00 PM

Andrew: does your girlfriend have a broomstick? Start there to work on form, and then go to progressively heavier other objects she can handle (rebar? Metal pipe? Small child or pet?Get creative.). Eventually she will be able to handle an empty barbell, and then add weight to the barbell.

Comment #12 - Posted by: Steve S at July 4, 2012 9:19 PM

Jesse: Our thirteen-year-old daughter's probably heard that word dropped on the order of a million times since she was a baby. Maybe not on this site; but in restaurants, movie theaters, or even just walking down the street. Right here in her own house, too. Somehow, miraculously, she's been able to manage without detrimental effects. Teaching her precisely what words are and how they are meant to be used has been empowering for her, and you may find that the same is true for your kid if you choose to see beyond immediate reactions that offend you.

Comment #13 - Posted by: SethD at July 4, 2012 9:57 PM

ahhh get big. This is nuts, can't wait to try this workout pretty fresh in the crossfit game, but in good shape. Will start super light with these to work my form... any tips from any of you experts?

Comment #14 - Posted by: Sean at July 5, 2012 1:00 AM

95-115-115-115-135-155-165-185-185

Comment #15 - Posted by: TomO/45/M/200 at July 5, 2012 1:15 AM

Thanks Tom

Comment #16 - Posted by: Sean at July 5, 2012 1:19 AM

sethD nailed it.

wicked lifting by mr bow tie.

Comment #17 - Posted by: anders at July 5, 2012 2:01 AM

M/31/215#/72"

95-135-145-145-155-165(f)-165-165

I PR'd!! I'm new to CF and definately OH squats. My previous PR was 125# about 3 weeks ago. These videos are really great at helping me on my form and technique. Finished with some 95# higher reps to work on form and handstand pushups to work on another serious weakness. Hope tomorrow isn't all HSPU's.

Comment #18 - Posted by: SeanP at July 5, 2012 2:24 AM

65-70-75-90-105-125-130-135-145(fail)

Comment #19 - Posted by: Abe Matos at July 5, 2012 4:10 AM

135-145(f)-135-135-140-145-150-162(pr)-165(f)

Comment #20 - Posted by: ART/M/43/5'5"/145 at July 5, 2012 5:00 AM

Form Question for HQ or anyone who might know:

Is it ok to set the squat rack at a vertically higher level in order to receive the weight with your arms already locked out? Some guys at our gym started doing it today and it allowed them to really up their weight. Instead of having to essentially do a push press in order to get the weight above their heads, they already had the weight there and their arms locked out when it came off the rack.

I've never thought of doing it this way but it makes logical sense. I'm just curious if there is an official position on this kind of form.

Thanks.

Comment #21 - Posted by: Chris at July 5, 2012 5:05 AM

F/42/5'6"/145

55-65-75-80-85-90-95-100-100

Comment #22 - Posted by: mom to five at July 5, 2012 5:07 AM

I can't beleive how Narrow Rory's grip is on the OH.
Is it just me? How do you all set yourselves up; Wide or Narow? How about hand positioning True, False or Hook grip? Care to share?
Myself; Wide and True.

Comment #23 - Posted by: Karl at July 5, 2012 5:34 AM

45-65-76-85-95-105-115-125-135(f)

First time actually doing OH Squat for a workout, think I could have got 135 after a couple more attempts but pretty stoked to get as far as I did.

@ Karl

I keep my hands as wide as I can get them, basically touching the inside of the hooks that the bar is on, if I have them narrow I can't get my shoulders back at all and dip forward as soon as I try and squat but I have kinda lackluster shoulder flexibility.

Comment #24 - Posted by: Will E at July 5, 2012 5:52 AM

95-95-105-115-125-135-145-155-165

Comment #25 - Posted by: dave at July 5, 2012 6:03 AM

95-115-135-145-155-165-175-175(f)-165

Comment #26 - Posted by: Krazy Karl M/24/6'2"/235 at July 5, 2012 6:43 AM

m/32/5'10/83kg

5 x 80kg (176lb)
3 x 85kg (187lb)
3 x 90kg (198lb)
3 x 95kg (209lb)
1 x 100kg (220lb)
1 x 105kg (231lb)
1 x 107.5kg (236.5lb)
1 x 110kg (242lb)PR!
1 x 112.5kg (247.5lb) (f)

Just couldn't get 112.5 overhead and locked out. I think I would have been able to squat it had I managed to get it overhead...next time!

Comment #27 - Posted by: Roly at July 5, 2012 7:08 AM

@22
Technically the starting position for the OHS is barbell overhead with arms locked out. So using your tall rack technique isn't wrong per se. However I have never seen this technique employed. I would also say that if the weight it too heavy for you to jerk overhead (especially with a behind the neck jerk - which is most commonly used for as the setup for the OHS starting position) then its most likely too heavy for you to be handling OH, squat or otherwise.

Comment #28 - Posted by: Brone at July 5, 2012 7:11 AM

Great job, Rory!

Comment #29 - Posted by: Rob at July 5, 2012 7:31 AM

@ Skeeter: I don't think Jesse was saying anything about the fact that someone training hard said the f-bomb, only that it was included in the vid when it could have been bleeped.

Where I live, f-bombs are bleeped out on TV before the watershed of 9 pm. Trouble is, this isn't TV. This is 24/7 internet! And this is a training site showing people training hard. Because of this, I think it's probably fair to say that CF vids will contain profanity from time to time. So, if you want your young kids to be spared from hearing it, you really should watch any vids you want them to watch before they do.

Comment #30 - Posted by: Lol Mettam at July 5, 2012 7:49 AM

m/6'2/166

45,55,65,70,100,105,120

Comment #31 - Posted by: Bobby Evans at July 5, 2012 7:53 AM

95
115
135
155
165
165
175
175
175 (almost lost it)

Comment #32 - Posted by: coyo at July 5, 2012 8:08 AM

Day 65 - I think…
M/45/6'0"/195
Did 'Brenton' from 120630
Bear crawl 100 feet
Broad jump 100ropes feet & do 3 burpees after every 5 jumps. 90° &the wearing body armor vest w/o SAPI plates.
Time - 19:02

Comment #33 - Posted by: fargingbastige at July 5, 2012 9:30 AM

#24 i set my hands as narrow as i can to get a successful lift. it gets wider as the weight gets heavier

#22 never heard of taking it off the rack already locked out sounds good tho. i dont have a rack so i always do OHS from ground up i go from snatchs to clean and jerks as the wieght gets heavy

Comment #34 - Posted by: mattp at July 5, 2012 9:42 AM

THURSDAY 120705

Overhead squat 5-3-3-3-1-1-1-1-1 reps

This is a hard movement for me, both strength and mobility. I definitely feel my years-old skateboard-related rotator cuff injury here. Doing the CFWU regularly has helped, and I add stretches with the broomstick daily which also seems to have helped.

I welcome the opportunity to work on the movement. Kept it light but still challenging so I could practice the full range of motion.
55-65-75-80-80-80-80(F)-75

ian
M/39/6'/150#

Comment #35 - Posted by: iancr at July 5, 2012 9:55 AM

Did major Squats yesterday, but am looking forward to trying today's wod!!

Comment #36 - Posted by: SimplyJ at July 5, 2012 10:06 AM

M/41/6'1"/180

First time going all OH
65,75,95F,95,115,125,125,135,135

Comment #37 - Posted by: Mike L at July 5, 2012 10:40 AM

m/43/178/5'11

55/65/75/85/95f/95/105/115f/115

Got some great pointers at the gym for technique
• Weight on outer sides of feet and heel, pull outwards on toes (split the ground) – will feel the glutes activate
• Pull up top rib so chest is up and scapula are together and back before raising weight to ensure shoulders back and activated
• Keep shoulders activated to increase load capacity
• Can feel loss of activation in loss of control and weakness

This one is great for targetting my biggest weakness.

Comment #38 - Posted by: tom at July 5, 2012 10:50 AM

155/160/165/170/175(f)/175(f)/170/170

Comment #39 - Posted by: Jinsin311. M/34/5'8/180 at July 5, 2012 10:54 AM

made up 5x5 bench wod:

135-145-150-150-150

60-90 secs + 7x 40# dbs between sets

w/u - 7s of (push, sit, dip, be, 115# bench), 9-7-5 of pushup, be = 1:30)

c/d - 7x 1-leg 20" box jumps, shoulder / forearm mob

Comment #40 - Posted by: matt h at July 5, 2012 11:12 AM

135-165-175(2)-174(2)-185-190(pr)-195(f)-195(pr)-200(f)

Comment #41 - Posted by: mlt at July 5, 2012 11:13 AM

Really good workout! I post in kilos. 60-70-75-80-90-90-95-95. Had a go for 100 kg at the last, but missed it. So only got 90 kg at the last one.

Comment #42 - Posted by: aslak at July 5, 2012 11:21 AM

Did something else today, can't drop the weights at the Globo, so I wouldn't be able to really get after today's WOD.

run 400m - 1:29
rest 90 seconds
run 800m - 2:55
rest 90 seconds
run 1 mile - 6:37
rest 90 seconds
run 800m - 3:11
rest 90 seconds
run 400m - 1:23

temp: 103

Comment #43 - Posted by: GleichSTL m/34/177/5'10" at July 5, 2012 11:24 AM

m/40/5'11"/165

95(5), 105(3), 115(3), 125 (3-PR),
135(1), 145(1-PR)

retired army 1SG
clarksville, tn

Comment #44 - Posted by: mark nash at July 5, 2012 11:58 AM

44/m/(176cm/73kg

50-55-57.5-60-65-65-67.5-70-72.5 kg

OHS felt better than ever today.

Comment #45 - Posted by: Memuc at July 5, 2012 12:39 PM

24/m/190

first time doing OHS with weights - definitely getting more confident. next time will go heavier.
45-55-65-75-85-95-105-115-125

Comment #46 - Posted by: matt at July 5, 2012 12:48 PM

135X5
135X3
145X3
155X3
135X5(x4)
135X3
Worked on form

Comment #47 - Posted by: magnus at July 5, 2012 12:53 PM

Did 3 rds of:
Rope Climb (scaled) X2
400m run
15 OHS @35lbs

17:24
@17 weeks

Comment #48 - Posted by: brittk at July 5, 2012 1:24 PM

5x185
3x205, 3x225, 3x245(3RM PR)
1x265, 1x275, 1x285, 1x295(f), 1x295
*Old 1RM was 255

Comment #49 - Posted by: Matt at July 5, 2012 1:31 PM

my mobility is really poor from all my years of tennis and not stretching. i can't extend my arms directly up because of my shoulders. any advice or subs?

Comment #50 - Posted by: Tory at July 5, 2012 1:40 PM

I did not so well today...started very low to work on form, but my shoulder flexibility needs work. Had to keep a closer grip than I would have liked because my right wrist is still hurt, and had significantly-reduced power on my squat b/c of my toe injury. Here's my #s: 65, 95, 105, 115, 125, 135, 125 (dropped back down to work on form), 135 (f), 115.

Comment #51 - Posted by: Julio V (m/34/5'6/174) at July 5, 2012 2:13 PM

M/5'5/35/145lbs

145-160-165-175-185-190-195-205-210

This was deceptivly harder than I thought But I did achieve a new max for overhead squat.

Comment #52 - Posted by: Jason at July 5, 2012 2:14 PM

Impressive weight Rory.

Today was rough and not sure why my weights have done down on this movement.

115, 115, 120, 120, 125, 125, 135(f), 135(f), 115

Comment #53 - Posted by: Eric at July 5, 2012 2:18 PM

45-55-60-65-70-75f-75-80f-80
F /35/5'5/185

Comment #54 - Posted by: Michelle at July 5, 2012 2:30 PM

40 y/o male 102 degrees outside
1 mile outdoor run to the Globo Y
65-95-110-135-155-165-175-180(F)-180(F)
1 mile outdoor run back home.
Shoulders are still really weak. Still working on them. Squat part of the WOD was fine.

Comment #55 - Posted by: Darrin at July 5, 2012 2:45 PM

F/22/146/5'2"

5-85
3-90
3-95
3-100
1-110
1-115
1-125
1-130
1-135

Im a week into doing crossfit an i love it so far. I did this Wod after doing "Isabel" @ 95lbs in 4:32.

Comment #56 - Posted by: SummerHughes at July 5, 2012 2:51 PM

M/18/180(some fat to lose)/73"

Day 14:

5-45lbs (don't laugh, had to get balance and technique down)
3-65lbs
3-85lbs
3-95lbs
1-115lbs
1-125lbs
1-135lbs
1-145lbs

Comment #57 - Posted by: Carter at July 5, 2012 3:34 PM

Epic fail at 225 almost had it

Comment #58 - Posted by: JOMO at July 5, 2012 3:38 PM

65
75
85
95
115
125
135
145(f)
145

Then, 50 ghd's for time. 1:19

Comment #59 - Posted by: Kevin C. (M/53/5'11"/175) at July 5, 2012 3:39 PM

30kg-35-40-45-50-55-57.5-57.5-60(PR)

Comment #60 - Posted by: Brett (M/24/188cm/77kg) at July 5, 2012 4:12 PM

53 lb
63
73
82
93
103
113
123 PR
128(F)

Comment #61 - Posted by: Evelyn F/28/5'8"/155 at July 5, 2012 4:13 PM

M/22/6'3"/220

5 - 65
3 - 85
3 - 95
3 - 115(f)
1 - 115
1 - 115
1 - 125
1 - 135
1 - 155(PR!)

I have a slightly bad should shoulder due to a past injury and so that explains the slow start.

Comment #62 - Posted by: Groves at July 5, 2012 4:15 PM

65,75,85,95,105,115,120,125,135

Never really done 'heavy' OH squats. 135 is a best for me. Focused on form over weight.

Comment #63 - Posted by: mack 28/m/177# at July 5, 2012 4:46 PM

M/35/5'4"/145lbs
135, 155, 155, 175, 175, 180, 180, 180(f)

Comment #64 - Posted by: Matthew Burritt at July 5, 2012 4:54 PM

5-95
3-105
3-115
3-125
1-135
1-145
1-155
1-155
1-165 fail
First time doing overhead squats, was a lot harder and needed more flexibility than i expected

Comment #65 - Posted by: Josh at July 5, 2012 4:55 PM

135
145
155
165
175
185
205
225-----> wobbled on the way up and had to step foward

Comment #66 - Posted by: Greg Prioleau at July 5, 2012 5:09 PM

135
145
155
165
175
185
205
225------> wobbled on the way up and had to step foward

Comment #67 - Posted by: Greg Prioleau at July 5, 2012 5:10 PM

M/34/6'2/257

Never done these before ,loved it .it really fires all stabilizers .
135x5
155x3
175x3
185x3
205x1
225x1
235x1 fail
235x1 fail
235x1 success

Comment #68 - Posted by: Rusty at July 5, 2012 5:11 PM

185x5/205x3/217.5x3/225/235

Comment #69 - Posted by: Troy at July 5, 2012 5:14 PM

TKA > 3 months ago, my progress is good
Overhead Box squats with 45lbs and 65lbs; have to train smart work on form and build strength carefully
M/54/6’/205

Comment #70 - Posted by: Pete at July 5, 2012 5:27 PM

M 27 6'2" 254

135
155
165
185
195
205 f
205
215
215

Comment #71 - Posted by: Matt at July 5, 2012 5:37 PM

25-45-45-45-55-55-55-55-55

Left shoulder and elbow are tweaked. Would have liked to gone a bit heavier.

Comment #72 - Posted by: Chrissy/31/f/4'11"/105 at July 5, 2012 5:51 PM

M 27 5'6" 143

First time ever doing overhead squats. Had to learn the form with a stick before attempting, and was nervous about dropping the weight so went at a very slow increment.

45-50-55-60-65-70-70-70-70

Comment #73 - Posted by: Yuji Inagaki at July 5, 2012 6:02 PM

M/52/154/1-1-06

OHS fell on a Back Squat day

215 x 3 (tie PR)/225 x 1F (still a 1RM PR post shoulder injury)

21-15-9
DL 185#
DU

5:50 (0:40 PR)

Comment #74 - Posted by: bingo at July 5, 2012 6:03 PM

M/30/184/5'8"

THIS IS ACTUALLY REALLY EMBEARASSING, BUT I REALLY HAVE TO WORK ON TECHNIQUE BEFORE I EVEN THINK OF PUTTING HEAVY WEIGHT OR ELSE I WILL HURT MY SELF. :(

CF WU

then

45,55,65,65,70,75,75,75,75

then

200meter walk with 95lbs overhead
2:15

Comment #75 - Posted by: luis at July 5, 2012 6:23 PM

28/m/5'11"/180
135-165-185-205(2)-225(f)-225(f)-225(f)-225-245(ff)

Really wish I could get back up to normal on this one, but happy with 225.

Comment #76 - Posted by: justaman - liberty, sc at July 5, 2012 6:41 PM

why are her arms pushed so far from the bar in the pic... can't you people even do a leg lift without kipping!!!!

Comment #77 - Posted by: frank at July 5, 2012 6:59 PM

65#
80
80
80
80
80
80
80
80

Comment #78 - Posted by: Saganamooo at July 5, 2012 7:13 PM

80# 100 105 105 110 110 110 110 115

Comment #79 - Posted by: Mr TJ at July 5, 2012 7:16 PM

85-95-95-95-105-115-125(f)-125-135(f)

Comment #80 - Posted by: ScooteR at July 5, 2012 7:24 PM

F/42/152/5'7"

Weights in lb:
5-45
3-50.5
1-50.5
1-56
1-61.5
1-67
1-72.5

Maybe those weights seem wimpy, but a few months ago I couldn't overhead squat more than 30 lbs! Crossfit rocks. I think I could actually have done at least another 10 lb heavier!

Comment #81 - Posted by: KER at July 5, 2012 7:25 PM

115-125-130-135-145-145-155-165(f)

Comment #82 - Posted by: Sinal M/33/5'9"/220 at July 5, 2012 7:47 PM

Brock 95-115-125-125-135-145-145
Seb 95-115-125-125-135-145(f)-145(pr)
Jen 800m row x3, 100m row x5

Comment #83 - Posted by: Sebastian at July 5, 2012 8:04 PM

M/29/175/5'11"
4th WOD

5-95, 3-95, 3-95, 3-95, 1-105, 1-110, 1-110, 1-110, 3-110

1st time doing OH Squats, focus on form. Deep squats, push from heels, no butt wink, shoulders to ears, arms angled slightly backward, head up. Using squat rack so have to lower the bar back onto shoulders.

It's becoming clear that if I want to continue CF I'm going to have to quit my gym and find a box. Crowded, non-olympic weights (the multi-sided ones that can bounce back at you). Nowhere to safely drop a fail. Loving CF, so maybe change is in this sticky, summer air...

Comment #84 - Posted by: Glenjamin at July 5, 2012 8:09 PM

missed last 2 singles, ggrrrrrr

Comment #85 - Posted by: sebastian m/43/180/6'2" at July 5, 2012 8:18 PM

25 / M / 5'9" / 140lbs

105
115-120-(125-125-125F)
125-130-135-125-130F

I push jerked 140, but I could tell the OHS wasn't going to happen, so I dropped back down to 125. Didn't get deep enough on the last one...

Comment #86 - Posted by: BC at July 5, 2012 8:47 PM

45-65-75-85-100-110-115-125-135(F)

everything past 45 was a PR... a month ago I could hardly do a over-head squat with a broom stick... GIANT improvement
Thank you crossfit

Comment #87 - Posted by: JeffHamilton at July 5, 2012 8:58 PM

M/31/6'/200
Max weight lifted for a single OH squat 165(pr)

Comment #88 - Posted by: karl at July 6, 2012 5:02 AM

120-125-130-135-130-135-140-145-150

Comment #89 - Posted by: myles456 at July 6, 2012 5:51 AM

110-120-130-140-150-160-170-170-160

Comment #90 - Posted by: benadictator at July 6, 2012 6:03 AM

M/ 38/ 134 lbs/ 5'-6"
I did a different WOD last night:
Bench Press 3 reps on the minute for 15 minutes (I used 140 lbs for the first 6 rounds then used 145 lbs for the rest). I REALLY focused on good tight form and SPEED. I concentrated on not bouncing and exploding up from touching my chest.
Good Speed and it felty pretty good... I was SUPER tight last night so warm up also included a 500m row in a little under 1:57.
I then did Tabata pushups immediately followed by tabata situps (anchored)
Tabata Pushups:
20, 20, 18, 18, 17, 17, 16, 14 (last 2 rounds I was crashing and stopping for a second or two. I could have gotten a few more in the earlier rounds but wanted to try to keep close to about 20 for all the rounds.)

Tabata Situps:
20, 18, 18, 18, 18, 18, 18, 18 (last few killed)

Comment #91 - Posted by: anton at July 6, 2012 6:06 AM

M/ 38/ 134 lbs/ 5'-6"
I did a different WOD last night:
Bench Press 3 reps on the minute for 15 minutes (I used 140 lbs for the first 6 rounds then used 145 lbs for the rest). I REALLY focused on good tight form and SPEED. I concentrated on not bouncing and exploding up from touching my chest.
Good Speed and it felty pretty good... I was SUPER tight last night so warm up also included a 500m row in a little under 1:57.
I then did Tabata pushups immediately followed by tabata situps (anchored)
Tabata Pushups:
20, 20, 18, 18, 17, 17, 16, 14 (last 2 rounds I was crashing and stopping for a second or two. I could have gotten a few more in the earlier rounds but wanted to try to keep close to about 20 for all the rounds.)

Tabata Situps:
20, 18, 18, 18, 18, 18, 18, 18 (last few killed)

Comment #92 - Posted by: anton at July 6, 2012 6:14 AM

45-45-45-65-65-85-85-95-95

Realy feeling the rotator cuff and back mobility on this one.

After doing Nasty Girls.

M/5'8"/180#/31

Comment #93 - Posted by: Arcticelf at July 6, 2012 6:26 AM

M/22/5'11"/183
5-155
3-170
3-180
3-190
1-205
1-205
1-215
1-200
1-185

form was going to hell so backed off. Was over-thinking the whole thing. PR from May 2012 was 235.

Comment #94 - Posted by: Miles Forks at July 6, 2012 6:29 AM

M/34/6'3"/200

200(4)-205-210-215(2)-225-235(F)-235(F)-235(F)-235(F)

F!!!!!!!!!!

Comment #95 - Posted by: Ben S at July 6, 2012 8:11 AM

140, 155, 165, 175, 185, 205 (F), 195, 205, 215

Comment #96 - Posted by: Kyle Bisceglie, 45/m, 5'10", 180 at July 6, 2012 8:58 AM

Overhead reverse lunges

95
105
115
125
130
135
140 (f)
140
140

Comment #97 - Posted by: JFA at July 6, 2012 10:03 AM

M/32/224/6'0"
95-115-125-135-155F-135-145F-135-135

Comment #98 - Posted by: Aaron at July 6, 2012 11:02 AM

C-
@ home, couldn't remember actual workout so I guessed.
I did 5-5-3-3-3-1-1-1
105-115-125-135-145-155-165-165

Comment #99 - Posted by: Jeff & Charity @ CF Snohomish at July 6, 2012 12:37 PM

Jeff @ 2.0
5's-205
3's-225-225-225
1's-245-255-265

Comment #100 - Posted by: Jeff & Charity @ CF Snohomish at July 6, 2012 1:00 PM

male, 39yo, 151#, 68"

5- 55
3- 65, 75, 85
1- 95, 95, 105, 105, 105

Comment #101 - Posted by: Karl at July 6, 2012 1:25 PM

OHSQ: 45x5, 55x3, 60x3, 65x3, 70, 75, 80, 85, 90

Comment #102 - Posted by: Harpo m/45/5'7"/145 at July 6, 2012 4:26 PM

65x5, 95x3x3, 105x1, 115x1, 125xf, 125xnot deep enough, 125x1.

Comment #103 - Posted by: Elliott Harding at July 6, 2012 7:39 PM

95*5-115*3-135*3-155*3-175*1-175*1-155*1-155*1-155*1
Had to drop weight at the end wasn't getting deep enough
J johnson

Comment #104 - Posted by: Jerry at July 7, 2012 6:14 AM

95 x 5
105 x 3
115 x 3
115 x 3
125 x 1
135 x 1
140 x 1
145 failed

Comment #105 - Posted by: Bells at July 7, 2012 7:30 AM

5x 165
3x 185
3x 205
3x 210 F(1)
1x 210
1x 215 F
1x 215
1x 220
1x 225

Comment #106 - Posted by: MarcusG 31 5'9" 165# at July 7, 2012 9:38 AM

185/205x3/225x5

Comment #107 - Posted by: amped 37/M/195/6' at July 7, 2012 1:11 PM

Did modified Sealfit 4th of July:
Baseline: 4 Rounds: Lunge 25 reps, then 5x front squat, 5x push press, 5x back squat (75#-105#)

Strength: Back squat to 265 1rep (no spot, iron)

Stamina: Chipper, not timed: 15x Back squat @ 195lbs, 75x KB Goblet (front) squat (25lb plate), farmer's carry 2 x 75lb DBs around gym for a lap.

Work Capacity: 6 rounds for time: 8x Barbell burpees (65#), 8x jumping lunges, 8x pull ups.

Durability: recovery bike hills, level 15/20, 10' ride. Active stretch.
LA Fitness Springfield.

Comment #108 - Posted by: Ajax at July 7, 2012 2:21 PM

95-115-135-145-155-165(f)-165-175(f)-175

Comment #109 - Posted by: Brent Buffington at July 7, 2012 7:15 PM

135
145
155
165
175
185
195
205
215 (f)
215

Comment #110 - Posted by: dsm19 / 33 / 6'0 / 210 at July 8, 2012 8:35 AM

95
95
115
115
125
135 (f)
135
145 (pr)
x

Comment #111 - Posted by: GU997/M/43/200#/5'10" at July 8, 2012 2:18 PM

just missed 70kg

Comment #112 - Posted by: AGL at July 8, 2012 7:19 PM

50-55-60-60-65-65-67.5(F)-67.5(F)kgs

Comment #113 - Posted by: DPL at July 9, 2012 4:17 AM

2012-07-09: DNC

Comment #114 - Posted by: gs at July 9, 2012 5:04 AM

M/ 38/ 134 lbs/ 5'-6"
As Rx:
Overhead squat 5-3-3-3-1-1-1-1-1 reps + 15 BW OHS Squat
I did a general warm up with DUs and some OHS practice and general calastethics.
OHS warm up:
45 lbs x 10
75 lbs x 10
95 lbs x 8
115 lbs x 6
125 lbs x 5

135 lbs x 5
140 lbs x 3
145 lbs x 3
150 lbs x 3
155 lbs x 1 (PR)
160 lbs x 1 (PR)
165 lbs x 1 (PR)
165 lbs x 1 (PR)

135 lbs x 15 (PR) (only set I used wrist wraps)

I do not normally go too heavy with OHS... BW is enough for me to feel it and I super concentrate on keeping a tight midline. I was REALLY HAPPY about the PR in the 15 BW OHS... I did that on my last set and it felt good. This was the only set I used wrist wraps. I was feeling good on the actual movement.. I had a bit of trouble getting it up and getting it back down onto my back on the heavier sets, but wanted to stay in control. I also felt good in a slightly less wide grip. I was normally using middle finger or less at the slot between the knurling.

Comment #115 - Posted by: anton at July 9, 2012 8:55 AM

95-105-115-125f-125-135-145-155-165f

Comment #116 - Posted by: therozfather. 31/M/194 at July 9, 2012 10:46 AM

M/44/5'11"/195

115-125-135-145-155-160-160-160(f--could not press)-145

Comment #117 - Posted by: nutfam at July 10, 2012 4:27 AM

f/42/180/5'10"

OHS

5x75
3x85
3x95
3x105
1x115
1x120
1x125
1x130(PR)
1x115

So many weak links that need strengthening... wrists, shoulders, core, and ability to jerk from behind the head to get the weight up.

Comment #118 - Posted by: JuliePlatt at July 10, 2012 2:10 PM

Jessica - 24:06 - BW=125 (DL 185, BP 125, Power Clean 95)

Comment #119 - Posted by: B. Rhaly at July 10, 2012 6:43 PM

185, 190, 195, 200(x2), 205, 210, 215(f), 215(f), 215(f)

Comment #120 - Posted by: B. Rhaly at July 10, 2012 6:45 PM

95 115 115 then stopped. Did not want to dump in globo.

Squats. 135 185 185 185 205

Comment #121 - Posted by: JonNYC - xfit since 6/08 at July 11, 2012 9:50 AM

For those who were wondering about his narrow grip he's a freak of nature! His hips and shoulders must be hypermobile to have a torso that upright and get that depth. That just makes his lifting that much more impressive. Anybody looking to improve their OHS could do no wrong by regularly visiting Kelly Starret over at MobilityWod.com.

Comment #122 - Posted by: Argall at July 11, 2012 10:11 AM

85-100-105-115-115-125-1135-145(F)-140(PR)

Comment #123 - Posted by: Jeff Gebbie at July 11, 2012 7:04 PM

Holy Smokes Rory!
I didn't know you had it in you. Sitting behind the desk, you look pretty unassuming.
Nice work!

Comment #124 - Posted by: BTS at July 12, 2012 12:38 PM

125 x 5
125 x 3
125 x 2 (failed 3rd)
125 x 3
130 x 1
135 (f)
135 x 1
140 x 1
145 x 1

Post-WOD:
The Iron Glute Workout
1 round with no rest between sets of:
Rotation lunge: 10lb x 10/side
Reverse lunge single-arm press: 10lb x 10/side
Hydrant extension: 12/side
Lateral shuffle: 10 steps each way, 4 sets/side
Wide squat with ball: 30lb x 12 (4 count up, in squat, and down)
45-degree lunge: 12/side
Static squat with front raise: 3 sets of 8 x 10lb DB raises

Comment #125 - Posted by: savetheh at July 12, 2012 3:29 PM

115x5
.8 mile run to gym, additional warmup, then
135x3
135x3
135x3
135x1
135x1
155x1
155x1
155x1

Finished off with 115x7

.8 mile run home

Comment #126 - Posted by: clark at July 13, 2012 7:37 AM

m/38/5'9/177
CFWU-3. No dips 2nd or 3rd to give chest a rest. Superman. Row 500m.
135,145,155,165,175,185,190,190,195
Finally able to jerk 195! Good deep dip, tight core, bar slightly back in hands.
OHS itself not bad.

Comment #127 - Posted by: jrm at July 13, 2012 8:00 PM

5-3-3-3-5 reps w/ 95 lbs. knee felt good. 1k row wu 4:05. abmat x 18 post.

Comment #128 - Posted by: kevin o at July 14, 2012 11:12 AM

7/13
WU: 8x95
WOD: 5x155,3x170,3x180,3x185(T-PR for 3-rep max),1x195,1x205(f-couldn't jerk to get under it),1x205(f-same reason),1x200(got it!),1x205(got it-PR!)
Finished w/ MU: 3,2,2,3

Comment #129 - Posted by: Mike Scott M/45/5'10"/190 at July 14, 2012 12:34 PM

65-65-75-95-95-115-125-135-155

Comment #130 - Posted by: pickle93 (m/41/6'/183) at July 16, 2012 5:50 PM

65-65-75-95-95-115-125-135-155

Comment #131 - Posted by: pickle93 (m/41/6'/183) at July 16, 2012 5:51 PM

5x3 Back Squat

275# for all reps

Comment #132 - Posted by: MikeyPaul/m/30/170/5'8" at July 17, 2012 5:46 PM

65
95, 105, 115,
125, 135, 145, 145, 150

Comment #133 - Posted by: Manchild at July 18, 2012 6:20 AM

40-45-50-55-60-65-70-75-75f

Comment #134 - Posted by: Mik at July 19, 2012 1:43 AM

75x5
95x3
95x3
105x3
all 5 One reps at 115

This excercise scares me too much to really push the weight

Comment #135 - Posted by: Cleveland at July 20, 2012 5:06 PM

45/55/55/65/75/85

Comment #136 - Posted by: EdC at July 24, 2012 7:12 PM

95, 100, 105, 115, 120, 130, 140, 140

Comment #137 - Posted by: Ukkrew at July 25, 2012 9:02 AM

165-175-175-175-185-185-185-185-185

Comment #138 - Posted by: nsb at August 1, 2012 5:52 AM

195 x5
205 x3
215 (fail)
215 x3
225
235
245 (fail)
245 (PR)
255 (fail)

Didn't feel rock solid today, but was able to hang in there with 245. For 255, it took me two tries to get the weight up successfully, and it did not feel right on the descent, so I bailed.

Comment #139 - Posted by: Mel 39/m/5'10"/175 at August 15, 2012 1:55 PM

60x5
65x3, 67.5x3, 70x3
72.5, 75, 77.5, 80, 80.

Comment #140 - Posted by: zenoperegrinus at October 15, 2012 3:35 AM

CFWUx3
95-105-115-115-135-135-135-135-135

Comment #141 - Posted by: Doug at February 8, 2013 7:21 PM

M/41/5'11"/204

1 set every 2 min.

(kg) 30-35-40-45-50-55-60-65-70

Comment #142 - Posted by: Jose-Luis Morales at August 25, 2013 9:36 AM
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