January 5, 2013

Saturday 130105

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

Rich Froning 245-265-285-305-335(fail)lbs, Dan Bailey 215-225-235-245-275lbs, Talayna Fortunato 170-180-190-200-205lbs.
Post loads to comments.

Compare to 120907.

BenStricklin_stunt_th.jpg

Enlarge image

Ben Stricklin and April Miller.


"Caveman Vs. Zone" by E.M. Burton, CrossFit Journal article [pdf]


WOD Demo with CrossFit Mayhem - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] [HD mov]

From the Vault:
Overhead Squats (Going Heavy) with Mark Rosen, April 2007 - video [wmv] [mov]

Posted by Pukie at January 5, 2013 5:00 PM
Comments

Wow on Froning's OHS. Drops 305lbs to his shoulders when done?? Nuts. Still even got 335 x 2.

Comment #1 - Posted by: MattyB at January 4, 2013 5:40 PM

There's a really nice Caddy behind those 2 "cheerleaders" in the picture. Hope they don't flinch

Comment #2 - Posted by: MDMelissa at January 4, 2013 5:50 PM

Is there a prescribed amount of rest in between each set?

Comment #3 - Posted by: Justin Colvin at January 4, 2013 6:27 PM

I only have a five foot standard bar. Is it possible to still get the proper form? It felt really weird but I have NEVER done this excercise. Started with 95-95-105-105-95-65

Comment #4 - Posted by: noah at January 4, 2013 6:40 PM

So…how did “Fran” go? (Cough)

Yet another type of classic CrossFit WOD for your pleasure. This is a mono-structural WOD in which we do just one exercise or movement, today the OVERHEAD SQUAT. This WOD is not for time; we will get our intensity by moving a heavy weight.

Well, maybe. The overhead squat (OHS) is a very technical lift, one in which we do a full, deep squat (crease of the hip below the knee) while holding a loaded barbell above your head. 3 times, without putting it down between reps. Ever done anything like that? Of course not! That’s part of the fun of this whole CrossFit thing, learning new stuff.

Take a stroll to the “Exercises and Demos” up there on the left side of the Main Page, and look for videos on the OHS. Watch the demo video under the WOD posted just above. Spend a little time just getting an idea of what these things look like. If you’ve never done an OHS before make sure you do lots of practice in your warm-up with a PVC pipe or broomstick to get a feel for the exercise.

Take the bar from the rack in a back squat position. Spread your hands to about 7 or 8 inches beyond shoulder width and press the weight overhead. Drive (shrug) your shoulders up toward your ears (active shoulders) and keep them there throughout the lift. Load your glutes and your hams and squat. Stand straight up. One. Again—two. Once more—three. Either replace it on your shoulder and re-rack it or dump the bar in front of you. Wait, you used Bumper plates, right?! Don’t dump a bar loaded with metal plates! Really loud. Bad for the plates.

3-3-3-3-3. Five 3-rep sets. This is another very common rep scheme in CrossFit. Any time you see something written like this it means we are doing a strength workout, and each set is the number of reps stated. 1-1-1-1-1 would be 1-rep sets, 5-5-5-5-5 would be 5-rep sets, and so on. Add weight for each subsequent set. Really experienced lifters might choose to go “straight across” with 80-95% of their 3-Rep Max, but that’s not you! Nope, you should do an ascending progression. Aim for a max in round 4; this will leave you with a re-try if you fail, or a bonus round to get a really major PR (Personal Record).

These one-lift strength workouts are part of how we get strong here at CrossFit. You should approach this with the same level of preparation as any other WOD. Rest 3-5:00 between sets, enough to re-charge but not enough to cool off. If you are able to do this lift, or any single lift WOD, you should be just as fried at the end as you were after “Fran”, without the cough. But if you’ve never done an OHS before you really have no business doing this one for a max; make this a skill day and drill the movement with a light weight.

You’ve now done “Fran”. You are officially a CrossFitter. If you spend some time on the Internet you will find all kinds of criticisms of your new fitness gig. One of them is that we don’t do enough “core” work. Really? We’re doing OHS today. How can you possibly hold that weight above your head and do a squat without serious mid-line stabilization?! Says here that the OHS is the ultimate “core” workout.

CrossFit is a STRENGTH and conditioning fitness program. Today we concentrate on strength. OHS—3-2-1…GO.

--bingo

Comment #5 - Posted by: bingo at January 4, 2013 6:51 PM

Whoa Mr. Froning, no wonder you are no 1 in the world!

Comment #6 - Posted by: enforcer at January 4, 2013 7:17 PM

#3 there isnt, but i would do 2-3 minutes, but take as long as you want/need.

Comment #7 - Posted by: RyGuy at January 4, 2013 7:24 PM

Unbelievable how much of a beast Rich is. Jealous of anyone living in Cookeville TN who has the privilege to train with not only Rich but Dan as well.

Comment #8 - Posted by: T.O. at January 4, 2013 7:28 PM

Wow. Cool pic!

Comment #9 - Posted by: jennica at January 4, 2013 8:50 PM

Did front squat
205x5
225x3
275x3
285x3
275x3
275x3
My wife's a newbie did Fran 12:50 puked as rx'd.

Yeah rich and Dan are mad dogs. I just read last months muscle and fitness and Richs training is ridiculous. He trains 2 or 3 times a day 6 days a week then does a hour of cardio on his rest day. How is that even possible?

Comment #10 - Posted by: hollyhog at January 4, 2013 9:02 PM

Havent done ohs in a long time. Last PR was 205 for 1
175x3
185x3
195x3
205x3
225x3
225 felt really good i think I think I could of hit 240ish.

24/M/170#

Comment #11 - Posted by: Sean M at January 4, 2013 11:32 PM

M/40/5'11"/206

1 set every 3 min.

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

Then 75 thrusters @35kg in 10:31.

Comment #12 - Posted by: Jose-Luis Morales at January 5, 2013 2:02 AM

M/40/111/6'3"
Used DB front squat
20kg Oly bar x3
30x3
40x3
60x2
60x3

Comment #13 - Posted by: bretty72 at January 5, 2013 3:09 AM

55-65-75-90-110lbs

loving your guides everyday, Bingo - very helpful for beginners like me!

Comment #14 - Posted by: Ben at January 5, 2013 4:58 AM

AMP'ed, just saw your post from yesterday. Massive PR on "Fran"! Missed you at dinner at Bill and Nancy's.

PR'ing "Fran" while deployed in the Middle East...PRICELESS!

Comment #15 - Posted by: bingo at January 5, 2013 5:00 AM

M/47/185

135-165-165-165-165

Comment #16 - Posted by: Cosmo at January 5, 2013 5:34 AM

135-135-155-170x1f-167

Comment #17 - Posted by: ART/M/44/5'5"/152 at January 5, 2013 5:46 AM

#5 Your write-ups are very helpful for beginners, Thank you

Comment #18 - Posted by: JT at January 5, 2013 6:28 AM

M/22/5'11"/183

135-155-175-195-200

haven't checked to see if this is a PR yet, but it's 15# better than last time. I think 215 is my PR.

Comment #19 - Posted by: Miles Forks at January 5, 2013 6:47 AM

Being that I am new to CF and not sure what weight to use. I started out with a low weight and concentrated on form. I spent the beginning doing air squats with my hands over head(being that I did not have a broom stick). The weight was not so much a problem as the tightness in my hips, back, and shoulders. After a few reps I loosened up and slowly moved up in weight. I did more sets than required, but wanted to make sure i reached a weight that I could not do in correct form three times, so I had a baseline for next time I have OHS. I tried 115 a couple times, but could not complete 3 straight without breaking form.
45 x 3
55 x 3
65 x 3
75 x 3
85 x 3
95 x 3
105 x 3

Comment #20 - Posted by: BW at January 5, 2013 7:26 AM

"Fran", details there.

Comment #21 - Posted by: bingo at January 5, 2013 8:13 AM

145-155-165-175-185(1F)

Comment #22 - Posted by: phill 37deg21'41"N 118deg23'43"W at January 5, 2013 8:36 AM

95-95-105-115-125

Balance was an issue. End of my 2nd full wk, like the changes I'm seeing.

M/34/178/5'10

Comment #23 - Posted by: Ryan at January 5, 2013 8:51 AM

Kgs. 50-52.5-55-60-62.5 (x2 F)

Linked two DU together, chuffed.

Comment #24 - Posted by: Ginge at January 5, 2013 9:09 AM

115-135-155-165-175

M/26/175/5'9"

Comment #25 - Posted by: james at January 5, 2013 9:35 AM

M/5'7"/165/36

First time doing these....I got a lot of work to do on these! Did all sets with 135lbs. Need to work on shoulder flexibility, I think it will help me with the balancing!

Comment #26 - Posted by: Guns76 at January 5, 2013 9:43 AM

135-145-155-160-165-170(2)

Comment #27 - Posted by: gb 45/m/71"/185# at January 5, 2013 10:00 AM

any tips for a skill exercise to improve my balance? Thanks in advance!

Comment #28 - Posted by: Josh at January 5, 2013 10:05 AM

95 115 125 135(1,f) 130

Comment #29 - Posted by: sebastian m/44/180/6'2" at January 5, 2013 10:35 AM

m/41/6'4"/229

105-125-140-155(pr)-170(2nd pr)

Comment #30 - Posted by: JayW at January 5, 2013 11:04 AM

m/42/5'8"/175

45/65/75/75/75
very happy with my form-felt great. left the ego at the door.

Comment #31 - Posted by: Mike A. at January 5, 2013 11:04 AM

M/31/195/72

115-135-155-175-185(1rep then failed second).

OHS is a skill I still need to work on tremendously. I feel I have the strength to do much more weight. the skill of keeping the bar from going forward at the bottom of the lift, I need to work on.

Comment #32 - Posted by: SeanP at January 5, 2013 11:07 AM

95
115
135
155
175-pr

Comment #33 - Posted by: Matt m/29/5'9/155 at January 5, 2013 11:37 AM

105
115
125
135
145

Comment #34 - Posted by: Andrew at January 5, 2013 11:59 AM

Several sets with 45# bar
65-65-75-75-75
More sets to finish at 45#.

A year ago, poor technique on overhead squats damaged my shoulder, therefore I approach this with caution. Concentrate more on form than on strength. I cut my rest time to less than 2 minutes.

Laura f/50/5'7/155

Comment #35 - Posted by: power-girl at January 5, 2013 12:03 PM

made up i finally nailed these. not been able to do them with proper oly bar before. used very small 1.2kg plates under heels aand lots of warming up! got the following.

20kg
30kg
35kg
40kg
40kg f
37.5 f
37kg
40kg. f (on last rep)

then finally managed to string together 10 butterfly pullups! grips been the failing point for me before but ive been working on it :-)

Comment #36 - Posted by: tom at January 5, 2013 12:08 PM

132-176-198-187(F)- 187

I reached 90kg (198) @ 3d attempt and felt like that was it for the day so decided to go back down and reach it again at 5th attempt.
Then I failed at 85kg (187) its all in the head, this proved it to me.
I made it again at 187 at 5th and nailed it. 90 is close to my current 3rep max. I weigh 178.5 (81kg) I cant picture myself doing 15 @ BW yet. Will train to do it and improve my OHS 3RM

Comment #37 - Posted by: Blas Raventos at January 5, 2013 12:23 PM

30 - 35 - 40 - 45 - 50 (fail at 2nd squat) - 50 (fail at 3rd squat) - 45

I'm quite new to crossfit as I started crossfit wods about a month ago (the day with zercher squats). I've been doing weightlifting stuff and kstar mwods since spring though.
bingo's comments are really helpful, i finally scaled fran yesterday to 22 kg and tried to do in a short time and i was burned. I like it this way, as I am getting better in all them toes to bar, HSPU, kipping pull-ups, overhead squats.

Comment #38 - Posted by: Marek-SVK M/38/173cm/74kg at January 5, 2013 12:31 PM

M/35/5'9"/165#

Getting less afraid of this OHS lift...
"Active Shoulders" is going to be the working point...

65-85-105-115 (2 reps, f), 115 (PR)!!!
Weights are lbs, need to get on this... Have to reach BW in 6 months...that's 50#...let's go!!!

Comment #39 - Posted by: Jean-Jamil Rojer at January 5, 2013 1:32 PM

M/27/6'/215#

205,225,235,245,255

Comment #40 - Posted by: Adam A. (A2) at January 5, 2013 1:46 PM

m/29/6'0"/195lbs

135-155-175-185-195

Comment #41 - Posted by: battwood at January 5, 2013 2:26 PM

M/30/6'5"/220

185-195-185-185-185

After two nice PRs earlier this week, this was a reality check. Shoulder felt gritty, had to back it off and just hold steady.

Comment #42 - Posted by: JB at January 5, 2013 2:35 PM

Is it ok to have a really wide stance? I found for me to keep my knees behind my toes and weight on my heels I had to go wider than normal. Was that ok?

Comment #43 - Posted by: D at January 5, 2013 2:38 PM

F/45/128/5'2"

45# men's barbell. 3-3-3-3-3
Working on developing skill and form.

Comment #44 - Posted by: Stephanie at January 5, 2013 2:49 PM

95
95
115
125
135

Comment #45 - Posted by: Ramsey at January 5, 2013 3:05 PM

95-105-115-105-105
wish those were in kilos, but they aren't. An old shoulder injury makes keeping the bar steady overhead very hard...at least that's my excuse.

#35/Tom...why put lifts under your heels? Seems it would put your weight and knees farther forward, risking knee injury. I truly don't know...just asking.

Comment #46 - Posted by: Jim R. M/50/5'8"/155 at January 5, 2013 3:12 PM

95-135-155-185-195-205(2)

Comment #47 - Posted by: Stephen Braudo at January 5, 2013 4:02 PM

45-65-85-95-105-115

Comment #48 - Posted by: Rob at January 5, 2013 4:06 PM

m/22/245/6'

135-185-205-225PR-245PR

double PR

Comment #49 - Posted by: MH at January 5, 2013 4:08 PM

Kg 30,30,50,60,70

Still struggle with flexibility and find my shoulder strength limits my loads

Comment #50 - Posted by: Owen Langton at January 5, 2013 4:33 PM

M/33/5'6/169

OHS
95-115-135-140f-135

Also
115 x 10
95 x 10

Comment #51 - Posted by: Aldo Villasenor at January 5, 2013 4:38 PM

M/26/170#

Power cleaned and then jerked from behind the head for each weight - tiring

50kg (110lb) x3
52.5 (115.5lb) x3
55 (121lb) x3
57.5 (126.5) x4 (was unsure of depth on one so did an extra)
60 (132lb) failed to jerk it up - too tired

Comment #52 - Posted by: Micah at January 5, 2013 5:21 PM

165-175-185-195(f)-195(pr)

Comment #53 - Posted by: mlt at January 5, 2013 5:21 PM

115-135-165-185-195.

Comment #54 - Posted by: Kurt M/39/185 at January 5, 2013 5:22 PM

135/135/140/140/145

Much improved since last time.

Froning is the man!

Comment #55 - Posted by: Ronnieboy at January 5, 2013 5:23 PM

2013-013-05:205
2012-09-07: 15rnds:167X3
2012-01-03: 200
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 #56 - Posted by: gs at January 5, 2013 5:27 PM

95/115(f)/115/125/135(f)

Comment #57 - Posted by: Guti (M/185/28/6'1) at January 5, 2013 5:32 PM

95
105
115
125
135

Comment #58 - Posted by: dj at January 5, 2013 5:48 PM

115
135
155
175
195

10 pounds more than last time, way back in September 2010.

Comment #59 - Posted by: Alton 33yo/M/5'11"/175lbs at January 5, 2013 5:57 PM

26 / M / 5'9" / 140lbs

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

That picture is pretty scary. Yeesh...

Comment #60 - Posted by: BC at January 5, 2013 6:13 PM

Subbed 'Helen' due to missing it!

BrandX pack scaling:
3RFT
400m run (1 lap of block)
16kg dumbbell swing
12 ring pull ups (no bar, Roachy jumping pull ups)

Harry 15:01
Roachy 17:59

Comment #61 - Posted by: Harry King at January 5, 2013 6:19 PM

34 /M/ 168cm/ 145lb
With 45lb bar: 50-60-70-80-90

Comment #62 - Posted by: JPS at January 5, 2013 6:32 PM

105,115,125,135,145(2)

Comment #63 - Posted by: scfd1_9607 at January 5, 2013 6:56 PM

30-35-40-45-50-55-60f on 2nd-60-62.5

Comment #64 - Posted by: Mik at January 5, 2013 7:01 PM

75,95,115,135f,135

Comment #65 - Posted by: cort at January 5, 2013 7:20 PM

Overhead Squats
3 x 95
3 x 135
3 x 155
3 x 175
3 x 185 (f)

Comment #66 - Posted by: T. Harbin at January 5, 2013 7:47 PM

Overhead Squats
3 x 95
3 x 135
3 x 155
3 x 175
3 x 185 (f)

Comment #67 - Posted by: T. Harbin at January 5, 2013 7:48 PM

Power cleaned and then jerked from behind the head for each weight

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

Kgs : 38.5-43.5-48.5(f, 1)-43.5-48.5(f)
Lbs : 85-96-107(f, 1)-96-107(f)

All PR

Comment #68 - Posted by: Saganamooo at January 5, 2013 7:56 PM

65. 85. 85. 85. 85.

Comment #69 - Posted by: Todd walters at January 5, 2013 8:00 PM

M/27/5'10"/195

135-155-175-185-205

I cannot get the heavy weight over head from the back squat position so I jerk it from a front rack position. Is this a big deal as far as technically completing the lift as rx'd? Or is getting the weight overhead by any means necessary okay?

Comment #70 - Posted by: Drew B at January 5, 2013 9:14 PM

Nicely done photo shopped picture!

Comment #71 - Posted by: Gar at January 5, 2013 10:38 PM

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

Comment #72 - Posted by: Brett (24/M/188cm/75kg) at January 5, 2013 10:42 PM

Did 5 x 5 instead of 5 x 3

115
135
145
145
135

Comment #73 - Posted by: texinma (m/43/5'7/148) at January 6, 2013 3:37 AM

125-130-135-140-145

Comment #74 - Posted by: myles456 at January 6, 2013 10:34 AM

DND
shoulder issues
M/55/6’/205

Comment #75 - Posted by: Pete In Sun City at January 6, 2013 11:08 AM

M/38/71/180

135-155-170-185-205(f)

Comment #76 - Posted by: Hatch at January 6, 2013 12:18 PM

M/20/ 6ft, 194lbs London

220-240-260-280-295

Think I could of gone higher on this

Comment #77 - Posted by: Jack Brookes at January 6, 2013 12:20 PM

M/36/180 125-135-145f on 3-145-155F on 3

Comment #78 - Posted by: Craig Hicks at January 6, 2013 12:59 PM

135, 155, 165, 185, 135
wrist bothered a little at 185

Comment #79 - Posted by: Jetté 43/M/5'11"/175 at January 6, 2013 3:15 PM

F/51/5'6/125
45-50-55-60-65

Comment #80 - Posted by: D.S. at January 6, 2013 4:19 PM

kelley 55 65 75 90(fail)90(got 2 fail 1) PR

cale 65 85 105 125 (1 fail) 135 PR

molly 55 55 55 55 65 PR first time doing weighted OHS

rod front squats PR 170

Comment #81 - Posted by: kelley F/47/5'3"/134 at January 6, 2013 4:26 PM

ohs 5x3: 65-75-85-95-105#(1 rep good, fail 2nd)-95x1

wrists annoyed.

Comment #82 - Posted by: matt h at January 6, 2013 8:53 PM

25/m/5'9"/175

overhead squats 10-10-10-10-10-10

185-185-185-185-185-205

wrists have felt weak lately (and some minor pain)... any recommendations on stretches

Comment #83 - Posted by: agnips at January 7, 2013 7:44 AM

95# x 3 x5
Did after Fran

Comment #84 - Posted by: Johnh 44/205 at January 7, 2013 8:40 AM

95,115,135,145,155

Comment #85 - Posted by: cscarr52 at January 7, 2013 1:12 PM

read it wrong, weird, and worked up to 165x1. Did 3 at 95, 115, 135 then 155x1 and failed at 175. Just cant seem to get stronger with these. Then went back and did 115x5, 125x5 and 135x5 for some extra work. 160 was best last

Comment #86 - Posted by: Bells at January 7, 2013 1:39 PM

95, 105, 105, 115, 115.

Comment #87 - Posted by: Tim P. at January 7, 2013 2:41 PM

135 x3, 185x3, 205x3, 225x3, 230x3
m/5'10"/192/43

Comment #88 - Posted by: LWMenges at January 7, 2013 3:58 PM

Getting better: I have not cleaned 170 before.. I used to be so frightened. Now I need a pair of 15 lb bumpers to increase my loads.

135
145
155
165
170

Comment #89 - Posted by: Bobbo at January 7, 2013 5:16 PM

OHSQx3: 55, 65, 75, 85, 95 (+10lb)

Comment #90 - Posted by: Harpo m/45/5'7"/145 at January 7, 2013 6:09 PM

Compare to:
120103 - 170, 175, 180, 185(1 of 3), 185
Jessica - 115, 125, 135, 140, 145

Comment #91 - Posted by: B. Rhaly at January 7, 2013 7:21 PM

M/27/6'0/185

95-115-125-130-130

Comment #92 - Posted by: Odysseus at January 8, 2013 6:29 AM

44/m/176cm/74kg

50-55-60-65-65 kg

Pretty solid and I think it's a PR also.

Comment #93 - Posted by: Memuc at January 8, 2013 11:20 AM

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

Depth iffy on last set

Comment #94 - Posted by: Manchild at January 8, 2013 1:05 PM

115-135-145-155(1 then f) - 95

Shoulders were gone after the 145. Lost it forwards in the second squat at 155lbs. Gutted. Nothing left afterwards.

Comment #95 - Posted by: DomH at January 8, 2013 1:20 PM

F/27/5'5"/120

65-85-95-105-110x1

Previous PRs 100x3 and 105x1

Comment #96 - Posted by: Sisyphus at January 8, 2013 3:14 PM

M/30/5'9"/223 LBS

135
145
155
165 (f)
135
145

First try. Super tough if you're not used to overhead squats.

Comment #97 - Posted by: Boggs at January 8, 2013 5:00 PM

121-131-131-131-141(1,f)

felt like I could get 141x3 or maybe a little more, but ran out of time to continue trying.

Comment #98 - Posted by: Brian R M/ 50/ 6'2"/ 187 at January 9, 2013 9:40 AM

95,105,115,125,135

Comment #99 - Posted by: ecp2 at January 9, 2013 4:10 PM

65-75-85-95-100

PR by 25# not a bad day!

Comment #100 - Posted by: Boo Boo F/147/5'8/24 at January 9, 2013 8:07 PM

1/9
3x135,155,165,175,185
Ties PR across the board for this WOD. A little wobbly since I've been off my regular schedule, but still pleased overall.

Comment #101 - Posted by: Mike Scott M/46/5'10"/194 at January 9, 2013 10:43 PM

M/53/153/1-1-06

95/105/115/125/135(F)

Then did 6 X Row 1:30/Rest 1:00

Comment #102 - Posted by: bingo at January 10, 2013 4:09 PM

165-175-185-185-185

Comment #103 - Posted by: nsb at January 10, 2013 8:20 PM

170#

as warm up for Cindy

Comment #104 - Posted by: Nathan m/165#/1979/ since 2008 - at January 10, 2013 9:16 PM

M/175#/5'10"/32

45-65-75-85-95

Then an hour of foil fencing practice.

OHS is getting better but hip and shoulder mobility are the limiting factors.

Comment #105 - Posted by: arcticelf at January 11, 2013 3:00 PM

65
85
90
95
100

Comment #106 - Posted by: Jeff at January 11, 2013 3:28 PM

188,235,265,285,305x1 @ CFS

Comment #107 - Posted by: jdisch at January 11, 2013 3:47 PM

M/35/5'9"/160

115
125
135
145
2@155

Comment #108 - Posted by: Antun Karlovac at January 12, 2013 11:26 AM

M/28/170
95, 115, 135 3rd F, 145, 155 3rd F
Was very happy with 155 overhead, cant get my hands out to a proper width cuz the dumb squat cage at gym is too narrow and they dont have bouncers. First time going heavy overhead. With proper shoulder and core activity its not nearly as scary as i thought it would be, very solid.

Comment #109 - Posted by: Tim K at January 12, 2013 2:56 PM

M/33/5'7"/168
95,115,135,155,175(fail)

Comment #110 - Posted by: Mark S. at January 14, 2013 3:57 AM

145, 150 x 1, 155, 160 x 2, 170

Comment #111 - Posted by: Pacers at January 14, 2013 11:51 AM

M/40/6'/195

Just learning ohs. Worked on form.
45(bar only),65,65,65,65,95(fail)

Comment #112 - Posted by: Dave Witt. at January 14, 2013 10:52 PM

sub/scaled to 4 rds 95lb OHS x 20 in attic (couldn't drop wt, Matt napping). Then jogged around town, to duck pond w/ kids.
9/10/12:
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 #113 - Posted by: ajax at January 15, 2013 10:01 AM


1/15/12: 135#.
Prior: To 125. Not possible to dump the bar so could not be aggressive.

Comment #114 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at January 15, 2013 10:05 AM

95-115-135-145-155

Comment #115 - Posted by: pickle93 (m/42/6'/183) at January 15, 2013 6:12 PM

m/39/5'9/181
Quick WU. Triangle WOD went over, talked to Bob. Had to get to work.
165,175,185,195,205
Decent job overall. Bar in good position on last set. Decent job w/knees out & staying on heels.
9/7/12: 165,175,185,195,205-2
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 #116 - Posted by: jrm at January 15, 2013 6:16 PM

13/01/05 95, 95, 115,115,125
(Have not done OHS in months due to sore left wrist - did not feel too bad but did not want to push it)

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

Comment #117 - Posted by: DPL at January 17, 2013 2:15 AM

16 min bike warm up.

67 lbs,76,89,98,98x2 fail
Need to improve my OHS
After the last set. 67x5 reps, 45 x 8 reps

Comment #118 - Posted by: Keith M/29/5'9/162 at January 18, 2013 10:27 AM

150, 165, 170, 175, 180

Compare to:
120103 - 170, 175, 180, 185(1 of 3), 185
Jessica - 115, 125, 135, 140, 145

Comment #119 - Posted by: B. Rhaly at January 21, 2013 6:51 PM

m/34/5'8"/175lb

225 1RM

145-170-180(2+F)-180-190

felt really weak today, wanted to get in the 200's but didn't happen. Tweaked my upper back too. :(

Comment #120 - Posted by: Adam Hamm at January 22, 2013 7:15 AM

C-
3 min rest between sets
125-135-145-155-160(2)
then max set @ 75%
14 @ 115

Comment #121 - Posted by: Jeff & Charity @ CF Snohomish at January 22, 2013 8:19 PM

First time @ OHS

Lots of warm up with a broomstick. Still not sure I nailed form accurately.

25kg/30kg/35kg/40kg/45kg

Needs more practice.

Comment #122 - Posted by: Pebbles at January 23, 2013 3:17 AM

105, 115, 125, 135, 140 PR

Comment #123 - Posted by: Ukkrew at January 23, 2013 8:23 AM

95, 115, 135, 145, 150 (f)

Comment #124 - Posted by: fathertyme 34/m/6'/175# at January 30, 2013 5:01 AM

45 x 10
75 x 8
95 x 6
115 x 3
135 x 3
145 x 3
155(tied pr) x 2 (dropped it on #3)
145 x 3

m/42/5'8/240

Comment #125 - Posted by: phat boi at February 5, 2013 2:17 PM

50-50-52.5-55-58.5

Comment #126 - Posted by: Roman-Sibir at March 17, 2013 10:09 PM

70,75,80pb,80,80 22.06.13

60,65,70,75,75 17.12.12

Comment #127 - Posted by: zenoperegrinus at June 23, 2013 1:12 AM

CFWUx3, 5x20
95-106-117-128-133.5

Comment #128 - Posted by: Doug at October 6, 2013 12:09 PM
Post a comment






Remember personal info?