August 10, 2012Friday 120810Overhead squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Post loads to comments. Compare to 110913.
As shown in frames 1 through 3, the explosive closing of the hips generates momentum used to elevate the athlete over the bar in the butterfly kip. The new CrossFit Community Site is live! WOD Demo with Rob Morris - video [wmv] [mov] [HD mov] "One Race, Every Medalist Ever", The New York Times. Posted by Pukie at August 10, 2012 5:00 PMComments
NIce one Comment #1 - Posted by: eggraid101 at August 9, 2012 5:20 PM@John C - can we keep this respectful please? Comment #2 - Posted by: Pär J Larsson at August 9, 2012 6:30 PM#2 is explosive closing of the hips useless? Comment #3 - Posted by: Boomerang at August 9, 2012 6:35 PMThe Community site looks great! I'm not saying it needs it, but are there any plans to revamp the main Site and make it a little more contemporary? -Nate Comment #4 - Posted by: Nate D at August 9, 2012 6:40 PMAm I wrong for saying he wants his body upright and yet he is low bar squatting ? Comment #5 - Posted by: D at August 9, 2012 7:41 PMOh not this tired old argument about kipping pullups vs strict pullups. So i guess we should only ever do strict shoulder press and never do push press or push jerk. Lets see what the olympians have to say about that.. Why does the guy in the demo look like he's popping his jaw before each rep? I've never seen anyone do that. Comment #7 - Posted by: Grob at August 9, 2012 7:45 PMPR on OHS, here I come!! Comment #8 - Posted by: Playoff Beard at August 9, 2012 7:50 PMThere are better ways to get explosive closing of the hips without stressing the shoulders, both by the nature of the exercise and by the person usually lifting their chin to get it over the bar. I personally think the importance of the kipping pull up (which after all was simply the means by which a gymnast could get over the bar without having to do tiring pull ups all the time) is waaaaaay overstated. Comment #9 - Posted by: Lars at August 9, 2012 7:56 PMOver Head S - 95, 115, 125, 135, 145 Front S - 145, 185, 225, 245, 275 Back S - 225, 275, 315, 405, 455 Good WOD Comment #10 - Posted by: JDawg at August 9, 2012 8:00 PMSo do we do all sets of OHS before moving on to Front Squats and so on? I'm assuming yes Comment #11 - Posted by: David at August 9, 2012 8:11 PMWith a extensive powerlifting background Great job on the programming HQ! I have looked around at a lot of the various programming over the years and I still think yours is the best and most diversified for GPP. The community site is excellent! I just got a new background for my computer! Comment #13 - Posted by: Ronnieboy at August 9, 2012 8:50 PMSo do we do all sets of OHS before moving on to Front Squats and so on? I'm assuming yes Comment #14 - Posted by: David at August 9, 2012 8:11 PM Isn't it the violent opening of the hips after they've been closed (legs swung forward/up) that generates the momentum to thrust the athlete's torso up? Or is it different with butterfly pullups..I've never done them Comment #15 - Posted by: cbecker at August 9, 2012 9:46 PMM/31/210/72 OHS- 135-145-155-165-175(pr) No spotter meant not going for max on BS. Will say that I felt pretty exhausted by the time I got to 305. May have failed anything above 315 anyway. Good day otherwise, great WOD. Comment #16 - Posted by: SeanP at August 9, 2012 10:33 PMhey pukie... after todays wod, ive been pukie all night and drinking lots of water to keep the burn out of my throat. i smoked the wod pretty good tho. Love the CrossFit Community site! Especially the emphasis on worldwide CF coverage and the (coming soon) ability to search for events near you. Thanks! Comment #18 - Posted by: Erin at August 9, 2012 11:00 PMI like the new community page. Thanks! Comment #19 - Posted by: Skip at August 9, 2012 11:15 PM4 mile run followed by Overhead
how many reps are you supposed to do of each of the 15 sets?? Comment #21 - Posted by: miles mock at August 10, 2012 3:36 AMOHS 65-75-95-115-125 Good day for OHS practice. Comment #22 - Posted by: Gabe at August 10, 2012 3:40 AMI have no Power-Rack or something comparable, so i had to do: Snatch + OHS: Clean + Front Squat: For Squats I sat on the benchpress, stood up with the weight, made 1 Rep and then sat back down: 185-195-225-245-245 Comment #23 - Posted by: Fabian at August 10, 2012 3:47 AMI just started crossfit training. Ive been lifting for a while but I can not do an overhead squat with any significant weight because I fall forward if I go in to a deep squat. Any suggestions. Comment #24 - Posted by: Zach at August 10, 2012 4:19 AMTo Lars, Ovs 50-55-60-65-70 CrossFit Critics.... How about you design your own superior program, take it nation wide, get Nike to sponsor you and have your own community to be negative in. Butterfly on! Be glad to see yo guys and your no butterfly pull up program in the games next year Comment #27 - Posted by: Matt at August 10, 2012 4:42 AMM/44/5'11"/195 OHS: 115-135-145-155-165(failed to get overhead) OHS: 95-115-135-155-135 Need some work on form. Comment #29 - Posted by: Jlew M33/6'5"/220 at August 10, 2012 4:51 AMJust want to see what people think about leg width during the kipping pullup (spec the butterfly kip). Do people notice more power when having their legs a little wider (like the woman in the picture) or pretty much together (like Spealler does)? Comment #30 - Posted by: MEAT at August 10, 2012 4:54 AMm/26/5'8/180 OHS 125-135-150-160-165pr I am so tired of these people coming here to voice out their hate towards the kipping pull-up. When will it end? Comment #33 - Posted by: Jon I at August 10, 2012 5:52 AMDemo video is significantly poor. The form is just not good. At all. Very few of those reps were below parallel. Comment #34 - Posted by: Pat McCarty at August 10, 2012 6:19 AMOHS 65-95-115-135-155 Should these type of workouts start with the weight on the ground or in a rack? Cleaning the 185 just is not working. Any help would be appreciated. Comment #35 - Posted by: Ripfit at August 10, 2012 6:24 AMI think it's funny when they say it's cheating, cause noone forces them to do kipping. If they want they can do strict pull-ups. But like most people they can't just shut up and go the hard way, no, they rather cry about how unfair life is. M/22/5'7"/150 I have no power rack, so I did Snatch & OHS, Clean & front squat and stood up from the bechpress bench with the weight already on my back for the normal squats. Snatch&OHS: 95-115-125-135-135 #10 He isn't popping his jaw he's inhaling before starting the rep. Filling your lungs with air before heavy lifts creates a "block" which helps stabilize your core during the lift. When holding heavy weight in the rack position its tough to take a full breath so you have to force it sometimes, as seen in the video. Comment #37 - Posted by: anks at August 10, 2012 6:48 AMOHS: 75-85-95-105-105 Granted I'm weak, but I didn't feel I got much out of this workout. With the "go up in weight each set" direction, I only felt any real stress in the last 2 sets of each lift. Comment #38 - Posted by: Jim R. M/49/5'8"/155 at August 10, 2012 6:49 AMf/30/5'5/124 although one rep max lifts don't challenge as much as the heroes or girls, they're nice to measure how far you can come with crossfit... I'm not a beast by any means, but I know I am stronger than when I started. OHS: 55-65-75-85-95 FS: 85-105-115-135-155(pr) BS: 125-145-165-185-205(pr) #37 Thanks Comment #40 - Posted by: Grob at August 10, 2012 7:20 AMOHS 115-125-135-145(Fx2) FOB Salerno 22 days remaining, whoop! Comment #41 - Posted by: james.patrick [M/50/66"/135] at August 10, 2012 7:26 AMLove the transitions of this workout. Overhead squat up to 225 - shoulders and blanace started to fail I can barely do OHS with just the bar. If anyone knows any good training techniques or a good link for a video demonstration, I would appreciate it. OHS 45-45-45-45-45 OHS: 135,140,145,150,155,160(PR) Love the Friday PRs though. Never Quit! Comment #44 - Posted by: Playoff Beard at August 10, 2012 8:10 AMFRIDAY 120810 CFWU x 3 Overhead squat 1-1-1-1-1 reps 65-75-85-85-95 ian m/41/6'4"/230 OHS: 45,65,95,115,115 Kept all weights low with intent of getting legs below parallel. Frankly, I'm not concerned with weight right now. I realize I need to get lower after years of just going parallel. For those that are having trouble with OHS, as I do, I widened my grip all the way out which lowered the bar closer to my head. Made a world of difference. this move stablized the bar and allowed me to get my butt lower. I intentionally held my low position to stretch my hips and groin. All of this combined made the OHS more successful and thus has made me look forward to next time OHS comes up in a wod. Comment #46 - Posted by: JayW at August 10, 2012 8:58 AM@Mike Jones I'v almost lost my patience with people like you who think we don't to "legitimate" pull-ups...but just to be kind... Please for the love of knowledge do some research before you display your lack thereof. You'll find we not only do "legitimate" pull-ups, we do L-pull ups, wieghted pull ups, L-rope climbs on occasion when the work out is focused on building those muscles. Comment #47 - Posted by: Jon I at August 10, 2012 9:08 AMf/39/5'3/125 OHS: 45, 65, 70, 75, 80 40min Comment #48 - Posted by: Janel at August 10, 2012 9:09 AMM/44/185 OHS - 165/175/185/195/205 First week of Crossfit and am loving it. Looking forward to another strength day... :-) m/37/186 OHS:95,115,125,130,135 The pull-up is one of the criteria for the Marine Corps physical fitness test. Eight years in the Marine Corps has taught me that kipping would count as a no-rep for my PFT and effect my score negatively. So when I started doing kipping pull-ups (don't quite have it yet, but I've only been crossfitting for about two weeks by myself and watching videos :/) I was getting a lot of hate too. But I'd like to say the kipping pull-up is a totally new beast; the cadence and technique makes or breaks you. Like mentioned before, it's the standard pull-up for crossfit, but it doesn't mean strict pull-ups, L-ups or any of that is lacking in the prescription of WODs. Just my two cents - Former strict pull-upper Comment #51 - Posted by: tatumvay at August 10, 2012 10:37 AMM/19/185 OHS-155-165-185-195-205PR tired by the time back squats came around, couldnt get near PR. good wod Comment #52 - Posted by: Brandon at August 10, 2012 10:38 AMDay 102 Overhead squat 1-1-1-1-1 reps 135-185-205-215-225(PR!!!) Overhead Squats My front squat PR final rep was 225 which I'm told was impressive for my weight and experience. My back squat PR final rep was 245. Most of the scores I've seen here have a significant increase on the back squat. Is it a concern that mine was only 20 pounds? I'll start doing regular squats more. It's been clearly stated many times that kipping/butterfly pull-ups are a different exercise than strict pull-ups. They use muscles differently, have a different total effect on the body systems, and have different purposes/goals. This makes that part of the (seemingly) eternal pull-up debate a non-issue. I DO have to come to the critics' defense on the form issue however, in that if the chin doesn't cross the threshold of the bar, it's not up to the standard set by the definition of the exercise. In many of the videos, chins don't even REACH the bar, much less cross it. When fatigue sets in, this is totally understandable; the work is still happening, the intensity is still there, the spirit of the WOD is being respected. ...but it's still a technically failed rep. Just the 2-cents of a long-time main site reader, and rare poster. Comment #57 - Posted by: danny at August 10, 2012 11:42 AMOHS: 75-95-115-125(PB)-135(PB) That KTM 990 Adventure can overhead squat more than I can... Comment #59 - Posted by: Greg at August 10, 2012 11:47 AMM/34/6'3"/200 Prev: O-205 OHS 95-115-135-145-145 Overhead squat 85, 90, 95, 115, 115 Yessss Comment #63 - Posted by: Shachar at August 10, 2012 12:15 PMSpider Chick: Where are you? Email me. Let's talk Paleo and how Sugar is the Devil. Comment #64 - Posted by: WahooCat at August 10, 2012 12:26 PM M/44/1m83/83 kg
KGs: OHS-105,115,125,130F,130PR M/28/5'9/170 Comment #67 - Posted by: Joel C at August 10, 2012 12:46 PMOHS 145, 155, 165, 175, 185 Overhead - 95 95 100 115 125 ohs 95,115,135,155(f),135,145 Total Knee Arthroplasty (TKA) over 4 months ago, my progress is good. M/43/5'8"/170 OHS 130-145-140(PR)-145(PR)-150(PR) Set of 117 burpees for day 117 of my one-year-of burpees 40 y/o M 229lbs. As RX'D OHS Good job Warren Gilpin!! You are what crossfit is all about! Nice effort on today's wod!! Comment #75 - Posted by: Jim at August 10, 2012 3:33 PMGood job Warren Gilpin!! You are what crossfit is all about! Nice effort on today's wod bro!!! Comment #76 - Posted by: Johnny Z at August 10, 2012 3:35 PMfirst time overhead squating 40 kg and with the barbell just learning the exercise ohs: 115-125-135-145-155 115-125-135-155-175 105-125-145-155f-155 M/24/180
OHS 135-155-175-195-205(f) Overhead squat: OH - 185, 195, 205, 215(f), 215 Compare to: m/15/150 m/15/152 Big PR day today. OHS - 95, 115, 125(PR), 135(PR), 145(F) Breaking 300 on the backsquat was the best feeling. Comment #87 - Posted by: Moondog at August 10, 2012 6:43 PM95-105-115-125-130(f) 219/30m/6' OHS: 135-145-155-165-175(F) M/40/184cm/95k OHS 35-37-39-42-43 oly workout then only did ohs and front squat: didnt do bs, exhausted by this point Comment #92 - Posted by: Troy at August 10, 2012 7:40 PMOHS- 135-185-185-195-215 Overhead squat 155#, front squat 255#, back squat 375# Comment #94 - Posted by: lex at August 10, 2012 7:54 PMOHS, 275,290,300,310,320 (fail on Jerk) 25 / M / 5'9" / 140lbs Overhead squat 105-115-125-135-140PR Back squat PR is 235lbs... feels like I'm never going to beat it. I guess expecting 3 PRs in one WOD is a bit much, though. Comment #96 - Posted by: BC at August 10, 2012 8:57 PMWhat am I doing wrong on my OHS? For days after I OHS my right shoulder joint hurts when I raise my arm. Feels like its the bone joint ? Comment #97 - Posted by: Jason at August 10, 2012 10:01 PM155-165-175-185-195(f) OHS- 155-170-185-205-225 Very smoked after the front squats, made the back squats hard to complete. I can usually hit 545 for a single back squat, but not today, totally smoked after all that. Comment #99 - Posted by: Jim Gross M/38/235 at August 11, 2012 7:38 AMOHS, 135,185,205,205, 215 OHS: 105, 115, 125, 135, 145(pr) I've never maxed ohs. Could probably have gone higher. FS: 155, 165, 185, 195, 215(pr) same as OHS. Never maxed before, could have done a little more. BS: 255, 265, 275, 285, 305(f) 305 was previous max. M/26/5'8"/175 Comment #101 - Posted by: Anewman at August 11, 2012 10:03 AMOverhead squat 115-135-145-165-185 M/52/153/1-1-06 OHS 135 Tie PR (Includes a PR on Snatch-grip jerk) Comet Saturday WOD followed Comment #103 - Posted by: bingo at August 11, 2012 10:52 AMOHS: 135,155,175,195,205(f-too tentative diving under bar) Paul Heather WOD AS RX'd OHS 135 145 155f 155f 145f 265 OH Squat 135-140-145-150-155 M/44/255/73" All squats to a med ball. I could not do an OHS with a bar or a single air squat to a med ball two years ago. It's all about hip flexors. Comment #110 - Posted by: Eric at August 12, 2012 7:11 AM115-135-155-185-185 (pr unchanged) ohs: 180 M/35/260/74 Had to makeup this one today was on vacation to weights. O s Followed by mobility work Still recovering from torn ab/sports hernia. no heavy weights. 5x8 at 95, 115, 135, 155, 175 m/22/5'11"/185 questionable depth on last back squat. Comment #115 - Posted by: Miles Forks at August 13, 2012 7:59 AM37/m175 OHS-45-75-95-115(f)-105
Back was tweaked when this wod was up so made up for it today. Don't have a squat rack at work so couldnt max and had to clean the weight up. I haven't been able to do OHS so I focused on those today doing 8 sets of 5. Was able to get 105# and felt good. Finally figured them out so stoked! OHS- 45# 5 55# 5 65# 5 75# 5 85# 5 95# 5 105# 1 M/34/5'9"/155 OHS: 115, 125, 135, 145, 155 95,115,125,135,145 95,115,125,135,145 65,85,105,115,135 os 45/65/85/105/115 1k run wu 5:06 abmat x 18 after. Comment #120 - Posted by: kevin o at August 13, 2012 5:29 PMOHS*: 55;65;85;95;105 *First time doing these two, so more worried about form. New CFer so somewhat weak shoulders. Glad to start no these challenging exercises though. M/29/6'3"/183 Comment #121 - Posted by: TJC at August 14, 2012 10:49 AMoh squat 95 115 135 145 155 same as last Overhead Squats: 95, 115, 125, 130, 135 95-115-135-145-155 Overhead Squats: 95,100,105,135,140(f) M/ 38/ 134 lbs/ 5'-6" FS: 115 lbs x 5, 145 lbs x 5, 165 lbs x 3 BS: 155 lbs x 5, 175 lbs x 5, 185 lbs x 3, 205 lbs x 3 215 lbs x 1 I have not back squatted in a LONG time... all lifts were with nothing on.. no belt, etc. I want to train like that, unless it's truely in a super safe space and I'm going for a true max effort. I was feeling it a bit in my hamstrings as if I was pulling myslef up in the heavier lifts. I was concentrating on racking the bar on my shoulders, pushing back to initiate the posterior, wait a second and then decend slowly. I was trying to then push out of the hole well. All lifts felt good.. I kind of sent in slowly because I have not done that movement in a while. I also had to kind of rush the BS sets... I was running out of time at the gym as it was closing down. Comment #126 - Posted by: Anton at August 15, 2012 8:30 AMThe kip is just like the box squat, towel bench, push press, push jerk, etc. It's a dif exercise that works dif muscles dif ways. All I know is I have done strict wide, weighted strict wide pull ups yet now that I'm doing kips & Ls my latts are running to my waist & my back muscles r ripped so poop on plain old pulls Comment #127 - Posted by: Keith "the Freak" at August 15, 2012 9:03 AMOH- 45 OHSQ: 45, 65, 75, 85, 95 Overhead squat 135-145-160(f)-165-175 reps OH-30,40,50,60,70 44/m/176cm/73 55, 60, 65, 70, 75f These are kg. Next time I'll start with 60. Short rest, to keep some momentum going and not thinking too much. Hold posture of power and remember that failure means learning. Comment #132 - Posted by: Memuc at August 17, 2012 1:47 PM44/m/176cm/73 55, 60, 65, 70, 75f These are kg. Next time I'll start with 60. Short rest, to keep some momentum going and not thinking too much. Hold posture of power and remember that failure means learning. Comment #133 - Posted by: Memuc at August 17, 2012 1:47 PMWarmup: WOD: OHS: 125-130-135-140-145 FS: 215-225-230-240-245 BS: 260-265-270-280-285 Tried a rep of 290 at the end but failed Comment #134 - Posted by: savetheh at August 17, 2012 3:36 PMOHS 95-105-115-125-13 Left shoulder not tolerating lowering the bar in a wide grip. Very close to losing it, even at these weights. Dropped last one to the ground after completing the squat. Back squats went up easy. Comment #135 - Posted by: Benny M/43/74"/225 at August 18, 2012 10:36 AMOHS - 95 105 115 125 135 195-285-355 Comment #137 - Posted by: nsb at August 19, 2012 8:18 PMF/42/5'6"/145 OHS: 85-90-95-100-105 OS-95, 115, 125, 135, 155 os m/41/5'8/240 Comment #140 - Posted by: phat boi at August 23, 2012 3:44 PM 95, 115, 125, 135, 140 last 2 OHSs were a little shaky Comment #141 - Posted by: Manchild at September 1, 2012 11:15 AMM/36/5'11"/195 OSQ (95, 115, 135, 145, 155) x 1 95-115-135f-125-135 Overhead squat: 135, 145, 155, 175, 185 Last time (September 20, 2011): 09.12.12 (all kg) 12.10.11 OHS 50-70,FS 80-95,BS 102.5-112.5 09.12.12 (all kg) 12.10.11 OHS 50-70,FS 80-95,BS 102.5-112.5 CFWUx3 Post a comment
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