September 7, 2012
Overhead Squat 3-3-3-3-3 reps
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CrossFitter Will Johnson starting for the Pittsburgh Steelers this year.
CrossFit and Parkour with Ryan Ford - video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Silicon Valley - video [wmv] [mov] [HD mov]
Posted by Pukie at September 7, 2012 5:00 PM
Congratulations Will.....from a Crossfitting member of Steeler Nation! Please get our O-Line hooked on Crossfit!
Congratulations Will from everyone at CrossFit Charlotte and have a great season!
Just sat down after doing "manion" literally 3 min ago to get on computer to see what was for tomorrow and... Overhead squat... Sorry legs :)
Started crossfit this week. I think i should pass on this WOD. Dont want to injure a shoulder! With that said. Can anyone refer me to a crossfit facility in Toronto, Canada. This stuff doesn't work well at my current gym.
Total Knee Arthroplasty (TKA) 5 months +. My progress is good. Have to train smart, can’t push too hard.
Overhead Squat: 65-75-lost it at 85 and it bounced right into my shin just below my $8000 knee and slid right down my shin. Hope it heals before my Ortho appointment
145-155(2reps,failed on 3rd)-155-165-175-185(f)
Went down in weight and worked on technique after WOD.
I will only have 2-1.5 pood KBs to work with and it will suffice.
@Pete- I hope the best for you, man!
Here we go Stillers! Here we go! Congratulations Will. Will be looking for you to blow up some linebackers and lead the way for our RB's this Sunday.
175 fail on final rep
I know i could have done more, i admittedly didn't put full effort into this workout, couldn't get out of my head about life in my workout time.
Think if I was really focused could have 2 rep-ed 205
Pete, god bless! You keep pushing through! Good luck with knee.
Today I'm doing makeup WOD 100 thrusters
I probably won't go heavier then 55 lbs due to years ago of neck herniations. Whenever I go heavier I feel it in my neck...should I go light and do WOD or go heavier and make it 100 front squats?
A lot of work to do here...
30 sec on 30 sec off
95-115-135-145-155 1 rep (dropped it)-135 they don't like it at the gym when i drop the weights....
45 warm up
155 2 reps
115, 120, 125, 130, 135 x 2
2nd time ever doing OHS, think I tuckered out my back too early but not sure how much better it would have been had I not.
GO STILLERS! Glad to see Will starting for my beloved Steelers! Steelers and Crossfit two of my favorite things!
Still on vacation in St. Thomas.
Did (100) 40#DB thrusters for time...
My wife and I are just starting on your CrossFit workouts and were wondering if we are supposed to do the "official" CrossFit warm-up before every WOD. I noticed that it isn't shown on the daily WOD post but was wondering if the warm-up is just a given.
Love this website!
3x225 (fail on last rep)
So if I crossfit, I can be a highly paid top tier athlete in the NFL? Or does correlation still not equal causation these days?
3@95,3@115,3@135,2@145 failed on last rep, 3@135
135x3 (new PR for 3 reps)
145x1 (new PR for 1RM)
retired army 1SG
Day 3 of CF. I find I can't sleep at night because I'm too excited for the upcoming WOD - is that weird?
I'm going tonight to do OHS with my husband. From what I understand (from previous posts) this workout is a progression correct?
I also would like to know about the warm-up being a given.
Will post results later. Thanks for the help!
warm ups should vary and be consistent with the upcoming movements. Ive been crossfitting for 3 years now and try to maintain variety on a day to day basis, but specificity in relation to the upcoming movement.
For example, for this WOD i will Row 500m, spend time working my air squat, warming my shoulders (rotator cuff)PVC pipe work and mobility through the hips and Shoulders; general OH Squat prep. Then do a set or 2 of OH Squats at a lighter weight, gradually increasing until I get to my first 'Working Set'. Hope this helps.
My wife teaches Zumba and she is now the world's newest crossfitter. She is already killin it. Nyce work BBG!
Go Browns, as stated.
I am uncomfortable with Overhead squats but I like improving what I'm not already good at. Should be interesting. Should issues also make these difficult.
Form is improving, and I'm glad to push myself to failure and dropping the weight (home made power rack safety bars took a beating)
I know not rx'd today but had to do my first Fran today. M/37/186 95lbs 10:50... Finally I have a Fran bench mark:)
I really felt I could have done more but, next time.
I usually do the warm up on the website and then take five minutes to do some mobility depending on the WOD. Like today I would work on shoulder mobility and position, hips and stretching of my legs. Light ohs to get the movement down and some air squats. if you havent checked out mobilitywod.com yet, you really need to. It is extremely helpful, especially with ohs.
Made up yesterday's Helen this morning.
11:15, runs on elliptical
11:01, runs on treadmill
I'm garbage at OHS!
Done recently with the boys coaching. First time going for max by jerking the weight up from shoulders with snatch grip.
135 x 3 (new PR)
Subbed a CrossFit Pickens WOD
15 min. AMRAP of:
3 ground to overhead @ 95 lbs.
Made up "Manion" from 120902-Sunday
As RX'd: 27:32
The last time "Manion" was in the rotation was the day before I started CrossFit and I missed it Sunday and wanted to make sure I got this one in this week. Nice... and RIP "Manion".
m 51 6'2" 195
95 95 115 115 125 125 135 145 X1 only 125
Pete in Sun City is an inspiration for us old guys - OHS after total knee replacement! what an animal!
That's amazing that you can OHS your husband!! :o)
Love how things come across in typed form sometimes!!
@Comment #4. I tried Crossfit Newmarket Central when I was on travel and was satisfied by the knowledge of their trainers and how welcoming other athletes were. May be a drive if you're in downtown Toronto but it's not too far.
My $8000 knee is good to go. No pain or swelling this morning
Thank you all
I wish the Stillers did Crossfit!
I'm a member at Crossfit Select in Mississauga which I love.....
In terms of affiliates in Toronto, you can find them here:
I could overhead squat my husband... if he weighed 95# (Thank goodness he doesn't)
Overhead positions are so uncomfortable.... in the wrists and shoulders.
Then I did Annie.. 10:20 Sit ups were the limiting factor today...
Great job will but boo steelers.
Loving the WOD video, btw. Everybody was super pumped and Judd rocked the motivational stuff. Great job Michaela and Casey!
I think 215 might have been a PR
as rx'd 135, 155, 175, 185, 205
45-65-85-105-115X1 (lost focus on rep 2) - 115X3
First time ever doing OHS. Watched the WOD Demo, as well as every video on the main site I could find about OHS.
Finished with 3 minutes slamming a 16# med ball as fast as possible.
#31 hit the nail on the head. IMO
Did heaving snatch balance. Got up to 100 kgs (220 lbs) for a triple.
205 tied PR
I am just curious about the numbers everyone is listing. Are those pound values per side or are they total. The reason I ask that is the videos look like they have a lot of weight on the bar but they record 135# which is like a normal Olympic plate per side.
First time doing OHS.
1st Time doing OHS. I watched every video I could find about OHS on the main site today. Great resources.
45-65-85-105-115X1 (lost focus on rep 2) - 115 X 3
105-115-125-135(PR)-145(PR) then 150 (ORM PR)
70-75-80-85-95 new to CF, all PRs
100 95#thrusters for time
95-105-115 (attempted 125 three times. 1st & 2nd attempt I got 1 rep, 3rd attempt I got 2 reps).
Go Ravens. All day, every day.
also did 30 rounds of row for meters
30 sec on 30 secoff
CFWU w vest
95/105/115/95 x 4
After Helen no rest
Fight Gone Bad.
Let's not talk about it...
3x117 (53kg)(fail on last rep)
3x117 (53kg) (fail on last rep)
Last set 155 lbs personal best
85, 95, 115, 135, 155 (1)
Haha #48 that's awesome! I obviously didn't catch that. He's only 205. Pretty sure I'd be in the CF games with #s like that. Thanks for the tips too everyone.
Tried pull ups for fun and practice after. Felt good on OHS but felt like I could do more but was scared. Then I realized you can use a rack which I didn't do. Next time.
I sucked today. Shoulder dislocation is a bastard. My shoulder wants to pop always. Anyhow:
95, 115, 125(2), 125, 135(1).
Then today i did my first muscle up!
then i did 15 more! 16 muscle ups! I feel stronger than ever, and the physics is great, i learn well with science.
That is all, shoutout to Jameson.
#71, the Ravens are merely an extension of the Browns. Combining the illustrious history of both organizations, you have one Lombardi. Let me know when you get to 6!
My first overhead squats, I wasnt too mouch cofident... in kgs 40-45-50-55-60
115-125-135-145-155(failed to press)
135, 155, 165, 165, 165
2012-09-07: 15 rnds of 167X3
2012-01-03: 200, 185X5.
26 / M / 5'9" / 140lbs
still working on technique and core strength
95 95 115 115 135
worked hard at form, could have gone heavier, felt good
Tried 165, but failed.
3 Mile Run
3 X 5 135# Front Squats
20 K's to E's
Did this after doing Level 1 this past weekend. With some helpful tips taken from the course, I beat my last pr and did 105 today! Love CF
Did Helen earlier
Couldn't get form down. Something to fix.
worked to 155 x 2, failed on third. Butt onto med ball. Ran a couple miles this evening. Luke.
worked to 155...butt onto med ball, PAC, then ran 1.5 mile at 9' pace, treadmill.
135-155-165-175-185(fail on 3rd rep)-180
Back not feeling great so didn't push:
Still Working trough over head strenght
no OH for at least another week - shoulder impingement
so, back squats
215x4 - PR
225x4 - PR
255x4 - PR
275x3 - PR
frig, no fails - should have started higher
worked up to 157
135, 155, 165(f), 135, 135
95,115,135,145,155(1),155(1) @ cf santa barbara 8/31/09
1k run wu 3:52. abmat x 20 after.
135,155,long break,165,175,185(ties PR)
Very surprised since my rt shoulder has been sore and weak lately. But, I felt very strong.
40-50-55-60-65 (2) kg
form was breaking up at 155 and getting a little uneven, but a pr nonetheless
wrists were starting to give out so, dropped it back down to 95 and did two more sets of 6 with great form to finish
3 sets of 5 reps each of OHS, front squat, back squat
120lb x 3
125lb x 3
130lb x 3
135lb x 2 (failed on third)
135lb x 3
5 rounds of 75lb OHS x 10
The Total Lower-Body Blast
One circuit unbroken of:
20lb Alternate-Leg Deadlift x 12
Prone Hip Extension x 15
65lb Good Morning Bend x 10
Stability Lunge x 12/leg
22.5lb Skater's Stepup x 12/leg
Single-Leg Plank: 60sec/leg
OHSQx3: 45, 65, 75, 85, (95x1)
Did BSs 185 205 215 215 225(1) 205 215(2). Last time with OHS did to 125 but couldnt push bc couldnt dump the bar.
45 x 10
75 x 8
95 x 6
115 x 4
135 x 3
145 x 3
155(tied pr) x 1 (dropped it on #2)
145(f)(dropped it on #1)
135 x 3
Overhead Squat 3-3-3-3-3 reps
200 ( PR )
Failed on 205 because I couldn't push press it above my head. I should have tried again, but I was scared to drop the weight from above my head (no bumper plates). I lowered the weight to 195 and got that easily. I decided to try for 200 and do an extra set and I got it! PR.
OHS 95, 105, 115, 135 x 3, 155 x 1 (lost shoulder control)
OHS 95, 105, 115, 135 x 3, 155 x 1 (lost shoulder control)
CFWU-3. Monkey touches 3rd. Superman. Burgener. DU.
Didn't think I did good job w/bar position (need further back), engaging triceps, lats shoulders
19.08.11 40, 40, 42.5, 42.5, 45k
27.09.10 24, 28, 32, 36, 36k
1 set E2MOM.
Compare to: 130311 (1 set E3MOM): 60x1.