September 7, 2012

Friday 120907

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

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Compare to 120103.

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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
Comments

Congratulations Will.....from a Crossfitting member of Steeler Nation! Please get our O-Line hooked on Crossfit!

Comment #1 - Posted by: Tom 50/5'10/177 at September 6, 2012 5:50 PM

Congratulations Will from everyone at CrossFit Charlotte and have a great season!

Comment #2 - Posted by: Andy Hendel at September 6, 2012 5:58 PM

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 :)

Comment #3 - Posted by: Kyle at September 6, 2012 5:59 PM

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.

Comment #4 - Posted by: Herman at September 6, 2012 8:04 PM

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
M/54/6’/200

Comment #5 - Posted by: Pete In Sun City at September 6, 2012 8:38 PM

M/31/205/72

145-155(2reps,failed on 3rd)-155-165-175-185(f)

Went down in weight and worked on technique after WOD.

Comment #6 - Posted by: SeanP at September 6, 2012 9:28 PM

I will only have 2-1.5 pood KBs to work with and it will suffice.

@Pete- I hope the best for you, man!

Comment #7 - Posted by: Frank at September 6, 2012 9:28 PM

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.

Comment #8 - Posted by: Sonny at September 6, 2012 9:55 PM

M/24/6'1''/260lb
95
115
135
155
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

Comment #9 - Posted by: Greg Prior at September 6, 2012 11:40 PM

95-115-135-155-165

Comment #10 - Posted by: TomO/46/M/200 at September 7, 2012 1:19 AM

115
125
135f
135
165pr!

Comment #11 - Posted by: ART/M/43/5'5"/148 at September 7, 2012 2:18 AM

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?

Comment #12 - Posted by: Angiestone 50 yr 115 5'3 at September 7, 2012 3:28 AM

M/29/136# 62kg

KG: 30-40-50f-45(2)-45
lbs: 66-88-110f-99(2)-99

A lot of work to do here...

Comment #13 - Posted by: Keen-NZ at September 7, 2012 4:07 AM

5'9"/180/30/m
30 rounds
30 sec on 30 sec off
row
4873 meters

Comment #14 - Posted by: zak at September 7, 2012 4:21 AM

95-115-135-145-155 1 rep (dropped it)-135 they don't like it at the gym when i drop the weights....

Comment #15 - Posted by: Jlew M33/6'5"/220 at September 7, 2012 4:38 AM

M/27/6'/211

45 warm up
75
95
115
135
155 2 reps

Comment #16 - Posted by: Justin. at September 7, 2012 4:49 AM

115, 120, 125, 130, 135 x 2

Comment #17 - Posted by: fathertyme 34/m/6'/175# at September 7, 2012 5:08 AM

m/47/185

135-155-185-185-185

Comment #18 - Posted by: cosmo at September 7, 2012 5:19 AM

M/32/67"/235#
50#
65#
75#(fail)
75#(fail)
70#
70#(fail)
70#(fail)
65#(fail)
50#
60#

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.

Comment #19 - Posted by: Wally at September 7, 2012 5:27 AM

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...

7:58

Very painful.

Comment #20 - Posted by: GleichSTL 34/177/5'10" at September 7, 2012 5:30 AM

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.

Thanks,
Mike Fleck

P.S.
Love this website!

Comment #21 - Posted by: Michael Fleck at September 7, 2012 5:37 AM

cool parkour video!

Comment #22 - Posted by: kevin o at September 7, 2012 5:52 AM

95-115-135-135-145

Comment #23 - Posted by: gb 45/m/71"/185# at September 7, 2012 5:54 AM

3x135
3x155
3x185
3x205
3x225 (fail on last rep)

Comment #24 - Posted by: Alexander Schmid at September 7, 2012 6:25 AM

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?

Comment #25 - Posted by: AP at September 7, 2012 6:51 AM

31m/214/6'
3@95,3@115,3@135,2@145 failed on last rep, 3@135

Comment #26 - Posted by: Daniel cram at September 7, 2012 6:53 AM

m/40/5'11"/165

115x3
125x3
135x3 (new PR for 3 reps)
145x1 (new PR for 1RM)
145x2

retired army 1SG
clarksville, TN

Comment #27 - Posted by: mark nash at September 7, 2012 6:55 AM

All sets done @ 225lbs.

Comment #28 - Posted by: Drewpy at September 7, 2012 7:36 AM

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!

Comment #29 - Posted by: L2Mom at September 7, 2012 7:42 AM

yuck. Go Browns!

Comment #30 - Posted by: Abomb at September 7, 2012 8:01 AM

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.

Comment #31 - Posted by: Chip at September 7, 2012 8:04 AM

compare to 120324

Comment #32 - Posted by: Mel 39/m/5'10"/175 at September 7, 2012 8:51 AM

My wife teaches Zumba and she is now the world's newest crossfitter. She is already killin it. Nyce work BBG!

Comment #33 - Posted by: baqdraft57 at September 7, 2012 8:58 AM

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.

Comment #34 - Posted by: Pheens at September 7, 2012 9:00 AM

M/37/5'10"/170
65-85-90-95-105(fail)
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)

Comment #35 - Posted by: Matthew at September 7, 2012 9:16 AM

105-115-120-125-130(tied PR)

Comment #36 - Posted by: MCross at September 7, 2012 9:24 AM

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:)

Comment #37 - Posted by: Antoinne at September 7, 2012 9:26 AM

95-115-125-135-145(PR)
I really felt I could have done more but, next time.

Comment #38 - Posted by: Angel at September 7, 2012 9:29 AM

@21 Micheal

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.

Comment #39 - Posted by: Ed M/33/5'10/205 at September 7, 2012 9:51 AM

Made up yesterday's Helen this morning.

Carole
F/54/5'6"/135

11:15, runs on elliptical

Kevin
M/53/5'11"/173

11:01, runs on treadmill

Comment #40 - Posted by: Kevin C. (M/53/5'11"/175) at September 7, 2012 9:56 AM

65-95-115-135-155

M/45/5'7"/207

Comment #41 - Posted by: ripfit at September 7, 2012 10:17 AM

65/3
95/3
115/1/fail
115/2/fail
115/3
135/fail
135/almost/fail

I'm garbage at OHS!

Comment #42 - Posted by: jfurtado at September 7, 2012 10:19 AM

F/42/5'6"/145

75-85-95-100-105

Comment #43 - Posted by: mom to five at September 7, 2012 10:23 AM

M/52/153/1-1-06

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)

Comment #44 - Posted by: bingo at September 7, 2012 10:24 AM

Subbed a CrossFit Pickens WOD
15 min. AMRAP of:
21 DU's
7 pullups
3 ground to overhead @ 95 lbs.
12 rds.

Comment #45 - Posted by: SB at September 7, 2012 10:37 AM

Day 130
M/45/6'0"/189
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".

Comment #46 - Posted by: fargingbastige at September 7, 2012 10:47 AM

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!

Comment #47 - Posted by: bobr at September 7, 2012 10:52 AM

@#29

That's amazing that you can OHS your husband!! :o)
Love how things come across in typed form sometimes!!

Comment #48 - Posted by: Ben at September 7, 2012 10:59 AM

M/5'10"/195

85-95-135-155-155

Comment #49 - Posted by: JKrueg at September 7, 2012 11:13 AM

@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.

Comment #50 - Posted by: John at September 7, 2012 11:18 AM

My $8000 knee is good to go. No pain or swelling this morning
Thank you all

Comment #51 - Posted by: Pete In Sun City at September 7, 2012 11:24 AM

I wish the Stillers did Crossfit!

Comment #52 - Posted by: Area code 412 at September 7, 2012 11:41 AM

I'm a member at Crossfit Select in Mississauga which I love.....

In terms of affiliates in Toronto, you can find them here:

http://map.crossfit.com/

Comment #53 - Posted by: Jon at September 7, 2012 11:53 AM

f/42/180/5'10"

75-85-95-95-95

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...

Comment #54 - Posted by: JuliePlatt at September 7, 2012 12:00 PM

Great job will but boo steelers.

Comment #55 - Posted by: Dan slc at September 7, 2012 12:02 PM

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

Comment #56 - Posted by: Will M/21/5'11/175 at September 7, 2012 12:26 PM

95-115-135-155(pr)-175(pr)
M/25/155

Comment #57 - Posted by: Mike H at September 7, 2012 12:35 PM

Loving the WOD video, btw. Everybody was super pumped and Judd rocked the motivational stuff. Great job Michaela and Casey!

Comment #58 - Posted by: Jon at September 7, 2012 12:44 PM

185/195/205/215/220(2)
I think 215 might have been a PR

Comment #59 - Posted by: Troy at September 7, 2012 12:49 PM

as rx'd 135, 155, 175, 185, 205

Comment #60 - Posted by: Casey Ray at September 7, 2012 1:36 PM

M/32/304

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.

Comment #61 - Posted by: Steve at September 7, 2012 2:04 PM

#31 hit the nail on the head. IMO

Comment #62 - Posted by: bill at September 7, 2012 2:07 PM

Did heaving snatch balance. Got up to 100 kgs (220 lbs) for a triple.

Comment #63 - Posted by: Jeremy Rutledge at September 7, 2012 2:09 PM

185
195 F
195 F
195
205 tied PR

Comment #64 - Posted by: MarcusG 31 5'9" 160# at September 7, 2012 2:10 PM

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.

Comment #65 - Posted by: Steve at September 7, 2012 2:22 PM

First time doing OHS.

65-65-75-85-85

Comment #66 - Posted by: Nick at September 7, 2012 2:53 PM

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

M/32/304lbs.

Comment #67 - Posted by: Steve at September 7, 2012 2:59 PM

Jon M/43/5'8"/170

105-115-125-135(PR)-145(PR) then 150 (ORM PR)

Josh 16/5'10"/240

70-75-80-85-95 new to CF, all PRs

Comment #68 - Posted by: Jon Craig at September 7, 2012 3:04 PM

100 95#thrusters for time
11:34
5'9"/180/30m

Comment #69 - Posted by: z McGathey at September 7, 2012 3:07 PM

95-105-115 (attempted 125 three times. 1st & 2nd attempt I got 1 rep, 3rd attempt I got 2 reps).

Comment #70 - Posted by: Steven673 at September 7, 2012 3:13 PM

Go Ravens. All day, every day.

Comment #71 - Posted by: Tristan at September 7, 2012 3:15 PM

also did 30 rounds of row for meters
30 sec on 30 secoff
4873m

Comment #72 - Posted by: z McGathey at September 7, 2012 3:17 PM

M/27/5'8/183#

rx'd 135-155-175-185-190(pr)

R-A-I-D-E-R-S

Comment #73 - Posted by: Gabe at September 7, 2012 3:18 PM

95lb. as rx'd

Comment #74 - Posted by: Carl H. at September 7, 2012 3:35 PM

135
145
155
165
175 (pr)

Comment #75 - Posted by: coyo at September 7, 2012 4:06 PM

CFWU w vest
115 3
125 3
135 3
145 3
155 3
160 1

Comment #76 - Posted by: Tom J 46/6'/210 at September 7, 2012 5:25 PM

95/105/115/95 x 4
After Helen no rest

Comment #77 - Posted by: Johnh 44/205 at September 7, 2012 5:30 PM

Fight Gone Bad.

Let's not talk about it...

Comment #78 - Posted by: bingo at September 7, 2012 5:41 PM

3x104 (47kg)
3x108 (49kg)
3x113 (51kg)
3x117 (53kg)(fail on last rep)
3x117 (53kg) (fail on last rep)

Comment #79 - Posted by: lucio1928,M/40/184cm/96kg at September 7, 2012 5:55 PM

40kg-45-50-55-50(1)

Comment #80 - Posted by: Brett (M/24/188cm/77kg) at September 7, 2012 5:59 PM

Loads
185-185-185-185-195

Comment #81 - Posted by: Adam William White at September 7, 2012 6:09 PM

135-165-185-185-185.

Comment #82 - Posted by: Kurt M/38/185 at September 7, 2012 7:26 PM

Last set 155 lbs personal best

Comment #83 - Posted by: Matt at September 7, 2012 7:47 PM

85, 95, 115, 135, 155 (1)

Comment #84 - Posted by: scfd1_9607 at September 7, 2012 9:31 PM

3 OHS
66#-77-77-77-77

Comment #85 - Posted by: Saganamooo at September 7, 2012 9:31 PM

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.

F/31/66/160
45
65
75
80
85
85
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.

Comment #86 - Posted by: L2Mom at September 7, 2012 10:17 PM

12/09/08 105,115,125,135,140(2)
12/01/03 95,100,100,110,120

Comment #87 - Posted by: DPL at September 7, 2012 11:35 PM

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.

Comment #88 - Posted by: Pheens at September 8, 2012 12:58 AM

#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!

Comment #89 - Posted by: Tom 50/5'10/177 at September 8, 2012 3:29 AM

My first overhead squats, I wasnt too mouch cofident... in kgs 40-45-50-55-60

Comment #90 - Posted by: Ondatree at September 8, 2012 3:46 AM

3 x 55-65-75-85-95(f)

Comment #91 - Posted by: Brian @ PV, FL m/46/5'8"/150 at September 8, 2012 4:09 AM

M/44/5'11"/195

115-125-135-145-155(failed to press)

Comment #92 - Posted by: nutfam at September 8, 2012 6:16 AM

95
115
115
135
135

Comment #93 - Posted by: Jordan N. at September 8, 2012 7:05 AM

M/35/5'4"/146lbs
135, 155, 165, 165, 165

Comment #94 - Posted by: Matt Burritt at September 8, 2012 7:22 AM

165-175-185(2)-185(2)-185(pr)

Comment #95 - Posted by: mlt at September 8, 2012 9:33 AM

120-125-130-135-140

Comment #96 - Posted by: myles456 at September 8, 2012 9:40 AM

2012-09-07: 15 rnds of 167X3
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.

Comment #97 - Posted by: gs at September 8, 2012 10:31 AM

70, 90, 100, 110, 120

Comment #98 - Posted by: JT m/39/5'10"/175 at September 8, 2012 10:35 AM

26 / M / 5'9" / 140lbs

115-120-120-125-130

Comment #99 - Posted by: BC at September 8, 2012 11:52 AM

M/23/5'10"/175

95-115-115-125-135

still working on technique and core strength

Comment #100 - Posted by: T. Swihart at September 9, 2012 2:41 PM

115-125-135-155(pr)

Comment #101 - Posted by: ferb44 169# at September 9, 2012 4:16 PM

95 95 115 115 135
worked hard at form, could have gone heavier, felt good

Comment #102 - Posted by: sebastian m/43/180/6'2" at September 9, 2012 5:49 PM

115
135
145
155
160PR

Comment #103 - Posted by: Bells 39/195 at September 9, 2012 7:39 PM

115
125
135
145
155
Tried 165, but failed.

Comment #104 - Posted by: Ken at September 10, 2012 7:44 AM

3 Mile Run
21:50
Then
3 X 5 135# Front Squats
Then
20 K's to E's

Comment #105 - Posted by: dyagg at September 10, 2012 9:25 AM

95, 115, 135, 155, 165

Comment #106 - Posted by: Pacers at September 10, 2012 11:36 AM

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

Comment #107 - Posted by: Danielle at September 10, 2012 3:47 PM

M/22/5'11"/186
135-150-165-175-185

Comment #108 - Posted by: MilesForks at September 10, 2012 4:21 PM

M/25/5'9"/160

Did Helen earlier

105-105-95-75-45
(f)-(f)-1(f)-1(f)-3

Couldn't get form down. Something to fix.

Comment #109 - Posted by: lwoody at September 10, 2012 6:41 PM

worked to 155 x 2, failed on third. Butt onto med ball. Ran a couple miles this evening. Luke.
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
185

Comment #110 - Posted by: Ajax at September 10, 2012 6:54 PM

135-155-165-175-185(fail on 3rd rep)-180

Comment #111 - Posted by: Peter Nemr M/31/65.5"/167 at September 11, 2012 12:39 AM

Back not feeling great so didn't push:

135
145
155
155
155

Comment #112 - Posted by: dsm19 M / 33 / 6'0 / 210 at September 11, 2012 3:15 AM

95,95,105,105,115

Still Working trough over head strenght

Comment #113 - Posted by: Manolo at September 11, 2012 5:06 AM

115, 125, 135, 140, 145

Comment #114 - Posted by: Manchild at September 11, 2012 9:52 AM

m/44/173/5'11

no OH for at least another week - shoulder impingement

so, back squats
155x4
175x4
195x4
215x4 - PR
225x4 - PR
255x4 - PR
275x3 - PR
frig, no fails - should have started higher

Comment #115 - Posted by: tom at September 11, 2012 10:36 AM

115-135-145-155-165!(NEW PR!)

Comment #116 - Posted by: Saam at September 11, 2012 5:08 PM

115-135-145-155-165f

Comment #117 - Posted by: cm2790 at September 11, 2012 10:06 PM

C-
@ CFS
worked up to 157

Comment #118 - Posted by: Jeff & Charity @ CF Snohomish at September 12, 2012 2:16 PM

135, 155, 165(f), 135, 135

Comment #119 - Posted by: Crossfit Chris at September 12, 2012 6:01 PM

95,115,135,145,155 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

1k run wu 3:52. abmat x 20 after.

Comment #120 - Posted by: kevin o at September 12, 2012 7:00 PM

9/12
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.

Comment #121 - Posted by: Mike Scott M/46/5'10"/190 at September 12, 2012 9:39 PM

44/m/176cm/73kg

40-50-55-60-65 (2) kg

Comment #122 - Posted by: Memuc at September 13, 2012 12:45 PM

M/22/5'11"/185
135-150-165-175-185

Comment #123 - Posted by: Miles Forks at September 13, 2012 3:18 PM

95-115-135-155(pr)-135-135

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

Comment #124 - Posted by: clark at September 14, 2012 2:31 AM

Pre-WOD:

Shoulder mobility
DUs
3 sets of 5 reps each of OHS, front squat, back squat

WOD:
120lb x 3
125lb x 3
130lb x 3
135lb x 2 (failed on third)
135lb x 3

Post-WOD:

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

Comment #125 - Posted by: savetheh at September 15, 2012 9:39 AM

275, 285, 295, 305, 305

Comment #126 - Posted by: MikeyPaul/m/30/170/5'8" at September 15, 2012 10:37 AM

OHSQx3: 45, 65, 75, 85, (95x1)
+20lb.

Comment #127 - Posted by: Harpo m/45/5'7"/145 at September 17, 2012 3:11 PM

F/24/148/5'8"

55-65-75-75-70

Comment #128 - Posted by: Boo Boo at September 18, 2012 6:59 AM

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.

Comment #129 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at September 18, 2012 10:46 AM

195

Comment #130 - Posted by: nsb at September 18, 2012 7:51 PM

go Cardinals!

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

m/41/5'8/240

Comment #131 - Posted by: phat boi at September 22, 2012 11:17 AM

95
105
115
125
135 PR

Comment #132 - Posted by: Ukkrew at September 25, 2012 10:12 AM

M/28/229/6'0''

Overhead Squat 3-3-3-3-3 reps
135
155
165
205 fail
195
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.

Comment #133 - Posted by: IrishPhysicist at September 26, 2012 6:47 AM

M/36/5'11"/195

OHS 95, 105, 115, 135 x 3, 155 x 1 (lost shoulder control)

Comment #134 - Posted by: Rob S at September 28, 2012 8:01 PM

M/36/5'11"/195

OHS 95, 105, 115, 135 x 3, 155 x 1 (lost shoulder control)

Comment #135 - Posted by: Rob S at September 28, 2012 8:08 PM

m/38/5'9/181
CFWU-3. Monkey touches 3rd. Superman. Burgener. DU.
165,175,185,195,205-2
Didn't think I did good job w/bar position (need further back), engaging triceps, lats shoulders
1/3/12:165,175,185,195,200
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 #136 - Posted by: jrm at October 2, 2012 6:44 PM

18.12.12 60,65,70,75pb,75

04.05.12 60,65,70,75fl,72.5pb
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

Comment #137 - Posted by: zenoperegrinus at December 17, 2012 10:30 PM

M/41/5'11"/206

1 set E2MOM.

(kg) 40-45-50-55-60

Compare to: 130311 (1 set E3MOM): 60x1.

Comment #138 - Posted by: Jose-Luis Morales at May 10, 2013 11:06 PM

CFWUx3, 50 singles, 10 DUs
5x20 kg
45-50-55-60-60 kg

Comment #139 - Posted by: Doug at May 28, 2013 6:49 PM
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