April 24, 2013

Wednesday 130424

Overhead Squat 1-1-1-1-1-1-1 reps

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AustinCronnelly_AnneFlip3_th.jpg

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Anne Shaneen.


"Welcome to the Fold" by Emily Beers, CrossFit Journal article [pdf]

Posted by Pukie at April 24, 2013 5:00 PM
Comments

Any idea on how to pick which tire size for tire flipping? I've looked up tractor tire sizes, but they don't list weights alongside the tire sizes.

Comment #1 - Posted by: Jim R./50/5'8"/160 at April 23, 2013 5:34 PM

Games are on espn2

Comment #2 - Posted by: Dave at April 23, 2013 5:38 PM

Anyone know any drills I can do to increase flexibility for overhead squats?

Comment #3 - Posted by: Kyle at April 23, 2013 6:00 PM

@#3
K.star got a good clip on youtube for ohs mobility. Just youtube
"mobility wod overhead squat"

Comment #4 - Posted by: Joakim at April 23, 2013 6:05 PM

@ Jim R - Check your local semi tire dealer in your area they will tell you how heavy. They range up to 400lbs some are heavier I think.

Comment #5 - Posted by: jackson at April 23, 2013 6:08 PM

@ Jim R check your local truck tire dealership they can weigh them and you pick your size I got a 400lB and they have used ones in the back for cheap.

Comment #6 - Posted by: jackson at April 23, 2013 6:09 PM

Whats a good weight for 24 year old male, I'm 6'2 , 205lbs and this will be my 3 week doing Crossfit.

Comment #7 - Posted by: Rulon at April 23, 2013 6:11 PM

Yeah Anne,representing WCF!

Comment #8 - Posted by: greg at April 23, 2013 6:34 PM

terrible tyre flipping position, there is meant to be difference between a tyre flip and a deadlift ?? , aren't they meant to be different tools ?? people at crossfit should know better shouldn't they ??

Comment #9 - Posted by: Scotte at April 23, 2013 6:37 PM

@ Rulon if you have never performed overhead squats or snatches, start with the bar and advance as you feel comfortable while focusing on form. I know it is going to be light based on your size and age, but this is a lift that you want to be performing with perfect technique/flexibility

Comment #10 - Posted by: R.I.P. Milton Friedman at April 23, 2013 7:10 PM

@ 1

Don't get stuck on weights because the height and width will add to the diffuctly of flipping it. I would chose a tire that is high enough "when laying flat" that you can drive ur chest into, and heavy enough where you can only flip it 4-7 reps unbroken.

Comment #11 - Posted by: BoBBy at April 23, 2013 7:30 PM

185. 195. 200. 205. 215. 225. 230.

Comment #12 - Posted by: Travis at April 23, 2013 7:37 PM

Go Anne!

Comment #13 - Posted by: Ling at April 23, 2013 7:37 PM

#8 i'm not sure what's wrong with this tyre flip position.. would you mind explaining what would be correct?

Comment #14 - Posted by: mark at April 23, 2013 7:41 PM

#4/jackson--will do.
#10/BoBBy--great advice--I hadn't thought about the other factors.

Thanks to both of you.

Comment #15 - Posted by: Jim R. M/50/5'8"/160 at April 23, 2013 7:57 PM

20-30-35-40-45-50 (stopped because of painful ankle due to sprain)
Switched to press

55 kg at 6 reps
60 kg at one rep
65 failed rep

Comment #16 - Posted by: Mik at April 23, 2013 8:05 PM

FPC Oakdale 33/M/5 9"/200
800M Run
1 RND (Ill read the directions better next time)
50 Burpees
40 Pullups
30 1 leg squats
20 KB swings
10 Handstand pushups
800M Run

16:00

Comment #17 - Posted by: NTS at April 23, 2013 8:22 PM

Wrong post..Meant to put this on today's

Comment #18 - Posted by: NTS at April 23, 2013 8:24 PM

M 53 6'2" 195
did 19,500 total lbs of squats today, but kind of wish I hadn't now

Comment #19 - Posted by: bobr at April 23, 2013 8:31 PM

not all overhead - back squats, front squats and some overhead at the end

Comment #20 - Posted by: bobr at April 23, 2013 8:32 PM

Props to Travis #11, who is OHS 230. What can I do to improve OHS? It feels so unnatural.

No stand so I have to clean everything from the ground. 2nd attempt at 135 got dicey and I had to dump it forward on the way down into the squat.

65-65-95-115-135 (PR)-135 (F)-115 x 5.

Comment #21 - Posted by: G at April 23, 2013 8:48 PM

Mark, #8 she is more set up for a deadlift than a tyre flip, its a common mistake that people think they are the same but they are different movements, you will find plenty of info on the net for it and strongman wod probably has something in its archives if you only want to follow crossfit coaches. Briefly her feet should be further back, and her chest against the tyre, this will change the the angles of her legs to her spine etc, you do not lift up with your arms but drive against the tyre this is also to provide a more advantageous position to finish the lift, with a deadlift the bar rises vertical, with a tyre flip the lifting point is on an arc and not setting up to allow for this will produce less than optimal results

Comment #22 - Posted by: scotte at April 23, 2013 9:08 PM

Can't remember my PR on this...but I am getting older. Hey, you kids! Stay out of my garden!

Glass of milk at bedtime, OHS in the morning.

Goodnight moon.

Comment #23 - Posted by: Playoff Beard at April 23, 2013 9:43 PM

I wouldn't consider myself a true crossfitter (not yet anyways), but I regularly get on this site to get ideas and tips. I've noticed a lot of complaining and condescending comments on here lately in the comment section. What's the deal? Not everyone is at the same level, physically or on their knowledge of Olympic lifting. I know the redundant substitution questions can get annoying, especially since the site includes a substitution section, but shouldn't we all show a little more understanding and patience? And if there's a different way to tire flip, then how about sharing the variance. (The way depicted isn't wrong, it may be different from other ways but as long as your not lifting with your back, it isn't wrong) Rant over. Enjoy your day.

Comment #24 - Posted by: Seth at April 23, 2013 9:45 PM

@#11, Travis well done on the OHS! 230 is unreal.

Comment #25 - Posted by: Joyzee at April 23, 2013 10:43 PM

What if you don't have a tire to flip?

Comment #26 - Posted by: Lucy Glover at April 24, 2013 12:09 AM

I have been a "crossfitter" since 2007, and it has completely rejuvenated and enlightened me on methods of training and how fun and challenging a workout can be...in all modalities; strength, endurance, metcon, both at the same time, etc. I haven't posted on the site since 2007 because I have seen the comment section evolve (or devolve) into what it is today. My intentions are NOT to knock anyone or question their methods; however it astounds me at this point how many people question HQ's programming all the while it is a FREE website...and ask questions that are easily answered within the FAQ's or found on YouTube....or lack the creativity to find a workout that fits them as an individual if they do not like what is posted....personally I did 3 months of research on Crossfit workouts before I ever tried it. That was after two certifications (not Crossfit) and a degree in exercise physiology...the work is brutal sometimes...as it should be, but it is designed for elite athletes, which I am not, yet strive to hang with wods as rx'd...i feel there shouldn't be questioning to a free site that provides you with SO much information on how to get started , prepare for, and excel at these type of workouts! Not only does Crossfit challenge you physically and mentally, and both at the same time at points, it challenges you to think FOR YOURSELF...if weights are too heavy, do what you can...if rounds are too many, scale...do what YOU can do and make sure next time it is better than previous!! Use your creativity to accentuate what you are given here...it pays off exponentially!!

Comment #27 - Posted by: Illinois Patrick at April 24, 2013 12:32 AM

M/47/180

165-175-185-195-205-205-215

Comment #28 - Posted by: Cosmo at April 24, 2013 2:48 AM

#13 Her form is set up for a dead lift, which is fine if all she were doing is going straight up, but the tire will move away from her as she lifts. Her feet should be farther away and her chest should be hard up against the top of the tire. As she straightens her legs, her chest and upper arms will lock into the tire and she will end up pushing at an angle (45-65 degrees) to the ground. Once there she'll be in good shape to use a knee to push the tire to vertical and complete the flip. If she lifts from her current position she'll end up supporting the tire with her hands and having to try and do a bicep curl and maybe even trying to do a clean type movement. Check out Rob Orlando's video on tire flipping. IMHO

Comment #29 - Posted by: Drmithra at April 24, 2013 3:15 AM

I am looking for some beginner workouts , I'm try to supliment my running with crossfit

Comment #30 - Posted by: Jason at April 24, 2013 4:03 AM

65-70-75-80-95-105-115(f)
First time using more than the bar

Comment #31 - Posted by: Nate88 at April 24, 2013 4:47 AM

M/45/5'11"/200

115-125-135-145-155-160-165

Comment #32 - Posted by: nutfam at April 24, 2013 5:03 AM

95
95
95
95
95(f)
95
95(f)

For form, ~80% 1RM

Comment #33 - Posted by: Joe Northside m/34/70"/210 at April 24, 2013 5:04 AM

M/23/186cm/81kg

40-50-60-65-70-75-80kg

PR for OHS 80kg

Comment #34 - Posted by: Louis Berry (South Africa) at April 24, 2013 5:08 AM

95-95-105-105-115-115

M/44/5'8"/200

Meathead Trainer thought I was doing squats and wanted me to do squats his way. He has been failry helpful in the past so I apeased him during the middle of my set.

Had problems with holding my arms straight on the way down. Guess I need more strength in core and shoulders.

Comment #35 - Posted by: John at April 24, 2013 5:10 AM

seth - i actuall later tried to post some pointers but for some reason the moderators must have decided not to post them but as Drmithra has pointed out some things including about the load on her biceps i should add this - you say provided she isn't useing her back it doesn't matter, well loading the biceps in tyre flipping can cause ruptures with good technique let alone in technique like pictured, i believe that putting photos on the main page up like this just reinforces to people that the technique shown is ok and puts people at risk unnecessarily

Comment #36 - Posted by: Scotte at April 24, 2013 5:31 AM

We did 65 lbs to check form.

65-85-95-105-115-125-135-145 (PR got it on second try).

No stand so we cleaned, push press, then squated.

Comment #37 - Posted by: Jake W. at April 24, 2013 5:39 AM

35-55-65-60-60-60-60

First day!

F/26/5'7"/190

Comment #38 - Posted by: catie at April 24, 2013 5:43 AM

The article is brilliant, "There is no right way to run a crossfit affiliate..."

Comment #39 - Posted by: Erik at April 24, 2013 5:46 AM

feb max - 85
today - 125

this has gotten me more excited than anything to date. my mobility has gotten so much better, thanks gym wod.

Comment #40 - Posted by: Mike Vinson/M/45/5'8/212 at April 24, 2013 6:36 AM

225/225/235/235/245/245/250 (PR)

M / 36 / 6'00 / 200

Comment #41 - Posted by: Mark at April 24, 2013 7:13 AM

I have only ever done OHS once before so i did 6 sets of 5-8 reps. The first three sets I focused on keeping the bar in the correct plane and the last three I focused on increasing my depth.

Comment #42 - Posted by: Damon Simmons M/21/190#/5'11" at April 24, 2013 7:34 AM

The article is brilliant, "There is no right way to run a crossfit affiliate..."

Comment #43 - Posted by: Erik at April 24, 2013 7:53 AM

Weird exercise. First time every doing it.
40-50-60-80-90-100-110

Comment #44 - Posted by: Roto at April 24, 2013 8:09 AM

M/23/5'11"/185

135-165-185-205-225x-205-205

PR is 235. I'd feel a lot more comfortable doing these if I had bumpers, and a couple spotters.

Comment #45 - Posted by: Miles Forks at April 24, 2013 8:17 AM

Just curious, but shouldn't the weights decrease in weight toward the last reps? I thought the purpose of the 1-1-1-1-1-1-1-1 setup was for max effort. I'm new to this and uncertain this is why I bring up this point. I read this in the FAQ section, but I noticed that most people are increasing in weight. I'm just trying to understand how to complete this style of workout. Thank you.

Comment #46 - Posted by: Kevin at April 24, 2013 8:19 AM

I like the effort, but she def should not be deadlifting the tire. Shoulders need to be lower, legs should be drive through the tire until she can get her leg underneath than drive through until flip is complete.

Sizes and weights roughly
17.5x25=300lbs
20.5x25=400lbs
23.5x25=500lbs
26.5x25>700lbs

Comment #47 - Posted by: Ken at April 24, 2013 8:51 AM

Warmup: 10-45#/10-65#/8-75/5-85

Workout: 3-95/2-100/2-105/2-105(f)/2-105/110(f)/1-105/1-105

Cooldown: 3-95/5-85/8-75/12-65

Tough in the am after doing Schmalls yesterday in the pm.

Comment #48 - Posted by: Jim R./50/5'8"/160 at April 24, 2013 8:53 AM

First time doing overhead squats! Shoulder strength and mobility were the limiting factor, along with using iron plates at a globo-gym and not being able to fail.

45-55-65-75-75-65-55

Comment #49 - Posted by: Zach m/27/5'9"/180 at April 24, 2013 9:21 AM

@ #9 Milton Friedman, thank you for the advice. I absolutley love this community its so awesome!

Comment #50 - Posted by: Rulon at April 24, 2013 9:35 AM

Made up yesterday's "Schmalls" this morning. Results posted there.

Bill- I have even more respect for your time now. I had to scale it, just to be close to your Rx time.
Nicely done.

Comment #51 - Posted by: Kevin C. (M/54/5'11"/175) at April 24, 2013 10:11 AM

2013-04-24: 215. Took two tries, hold felt good, slow to come back up.
2012-05-14: 215, 225f. 185X6.
2011-03-17: 205. Good. 166X9.
2011-02-02: 206 (Little shakey at 1st, 165X7)
2011-01-06: 200 (Rest day)
2010-12-04: 187 (CFT)
2010-11-09: 185
2010-06-20: 177
2010-01-26: 170 (CFT)

Comment #52 - Posted by: gs at April 24, 2013 10:20 AM

Subbed a HERO Workout for one of my former students who died in Afghanistan last week.
"Barrett"
10 rounds for time of:
10 burpees
10 situps
5 squat clean to thrusters (95 lbs.)
200 meter run
27:59

Comment #53 - Posted by: SB at April 24, 2013 10:43 AM

65
75
85
95
105
110
115

Still working on being solid in that bottom position.

Comment #54 - Posted by: Hooper at April 24, 2013 10:53 AM

Day 359
M/46/6’0”/195
Made up WOD-130420-Sat
“Jackie” – for time:
Row 1000M
45# Thruster, 50 reps
30 Pull-ups
Time – 9:37
Compare to 130211 – 10:04
(0:27 quicker today)
--Rest 5 Minutes—
Made up WOD-130422-Mon
3 RFT of:
Run 800M
50 Wall Ball Shots, 20#
Time – 24:16

Comment #55 - Posted by: fargingbastige at April 24, 2013 10:55 AM

Kevin C. -- didn't look like you scaled it much at all to me. Subbing 30 GHDs for the OLS might even be a scale-up, esp going into the KB swings right after. Nice work.

Comment #56 - Posted by: Bill M. m/48/5'3"/135 at April 24, 2013 11:08 AM

Subbed:
"Barrett"
10 rounds for time of:
10 burpees
10 situps
5 squat clean to thrusters (65 lbs.)
200 meter run
34:06

Comment #57 - Posted by: brittk at April 24, 2013 11:15 AM

M/32/178cm/91kg

20-30-40-50-60-60-60kg

Comment #58 - Posted by: Tim at April 24, 2013 11:45 AM

M/36/5'7"/180

145lb

Could of gone heavier, but afraid that I'll drop the bar on the ground (strictly forbidden in the gym) Maybe I'll have another go tomorrow, or do box squat wide stance 5x5 Westside style, for hip developement

Comment #59 - Posted by: Vladimir at April 24, 2013 11:47 AM

M/32/178cm/91kg

20-30-40-50-60-60-60kg

Comment #60 - Posted by: Tim at April 24, 2013 11:47 AM

88 lbs

Comment #61 - Posted by: nakko at April 24, 2013 11:47 AM

75-95-115-135-145-155pr
definite improvement

Comment #62 - Posted by: jh 45/210 at April 24, 2013 11:48 AM

185/215/225/235/240(f)/240(f)/240 pr

Comment #63 - Posted by: Troy at April 24, 2013 12:11 PM

Made up Schmalls. Results there.

RIP Justin

Comment #64 - Posted by: Carole (F/54/5'6"/135) at April 24, 2013 12:25 PM

Practiced OHS form at home w/ 45# bar.

Comment #65 - Posted by: NewbyBelle at April 24, 2013 12:39 PM

Jason said, "I am looking for some beginner workouts , I'm try to supliment my running with crossfit"

The CrossFit warmup is a good start (air squats, pull ups, situps, dips/pushups, back extensions, samson stretch. 3 rounds of 15 reps. I scale that down to fit the individual.

Working on fuctional movement using deadlifts, squats, cleans, and snatch. These lifts take time to learn properly. CrossFit has a scaled workout link so most anyone can jump in and find a level that works for them. If not tweak it until it fits your situation, fitness level, and any physical limitations.

Comment #66 - Posted by: MikeB at April 24, 2013 12:51 PM

95 - 105 - 115 - 135 - 145 - 155 - 165(pr)

Comment #67 - Posted by: JTJ/M/29/160 at April 24, 2013 1:15 PM

M/21/5'6/172

95-95-95-105-105-115-115

Comment #68 - Posted by: Patrick Leonard at April 24, 2013 1:51 PM

135-155-175-185-195-205-135... got shaky at the end didn't want to overdo it and compromise form.

Comment #69 - Posted by: Dan at April 24, 2013 1:55 PM

M/23/165

65/85/95/95/95/95/95

Comment #70 - Posted by: Jordan at April 24, 2013 1:58 PM

m/43/5'8"/180

65/85/95/115/125(f)/115/95

As a garage crossfitter, I get having to workout outside in snow and cold during the winter months, but on April 24th? Come on spring.

Comment #71 - Posted by: Mike Andridge at April 24, 2013 2:35 PM

I CAN'T do O/H squats!!!
See you tomorrow....

Comment #72 - Posted by: Nathan at April 24, 2013 2:44 PM

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

Comment #73 - Posted by: jack m/31/5'11/165 at April 24, 2013 3:51 PM

Praus

45.55.65.75.85.95.105.115.125.135.145.155.165.175

Comment #74 - Posted by: Praus at April 24, 2013 3:52 PM

Overhead Squat 1-1-1-1-1-1-1 reps

Kgs : 43.5-43.5-43.5-43.5-43.5-48.5-53.5(f, shallow)
Lbs : 96-96-96-96-96-107-118(f, shallow)

Comment #75 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at April 24, 2013 4:09 PM

2nd time doing overhead squats
Better than the first

95-95-95-105-105-105-105
M/33/164/5'7"

Comment #76 - Posted by: Marty at April 24, 2013 4:16 PM

2nd time doing overhead squat. Better than the first. Squatting is the least of my worries.
95-95-95-105-105-105-105

Comment #77 - Posted by: Marty at April 24, 2013 4:20 PM

f/43/178/5'10"

95-105(f)-95-95-95-95-105

This is well below my PR... but after dropping the second set, I figured I'd just sit at 95# for the workout. Then, I thought I'd video a rep. I've crossfitted in my garage for 4 years now, and I've never videoed myself before. It looked pretty good so I thought I'd try 105 again.. no probs.

These are pretty hard on my shoulders, however. I don't think I'll ever be able to put a lot of weight above my head. It's certainly something I need to work on, but my list of goats is so long it's hard to give each one a bit of time each day.

Comment #78 - Posted by: JuliePlatt at April 24, 2013 4:36 PM

did 3 reps 115lbs ohs every minute on the minute for 10 minutes instead

Comment #79 - Posted by: Josh M/20/5'6"/189 at April 24, 2013 4:56 PM

#24 Seth and #27 Illinois Patrick
Right on and damn straight! Thank you guys.

Comment #80 - Posted by: Keith Fleming at April 24, 2013 4:59 PM

Every reps I need to do Clean and Jerk before because i don't have a hack
1-50kg
2-60kg
3-60kg
4-70kg fail
5-70kg fail
6-60kg
7-3 reps 60 kg
8- 60 kg i've tried to do another but i can't

Then i decided to try some front squats
3x5 (40kg)
3x3 (50kg)
3x2 (60kg)
3x1 (90kg) I never did it :)

Comment #81 - Posted by: Eduardo P Junqueira at April 24, 2013 5:19 PM

65-95-105-115-115(fail)-105-110

Comment #82 - Posted by: Goose at April 24, 2013 5:24 PM

65-95-105-115-115(fail)-105-110

Comment #83 - Posted by: Goose at April 24, 2013 5:25 PM

New to Crossfit. First time perform OHS with decent weight. Started off lightly to make sure form was okay and because I wasn't sure what I could actually lift. 5'9 175#

65-75-85-95-115-140
Had plenty left form got better as I went. Feel I'll be able to handle 20-30lbs more next go round.

Comment #84 - Posted by: Noah at April 24, 2013 5:41 PM

95/105/115/125/135/135/140

Comment #85 - Posted by: Rowan M/48/5'5"/154 at April 24, 2013 5:50 PM

37-43-47-53-57-59-61kg

Comment #86 - Posted by: lucio1928,M/41/184cm/96kg at April 24, 2013 6:01 PM

M/34/5'7/160
95/115/125/145/155/165//175(pr)

Comment #87 - Posted by: Ryan at April 24, 2013 6:03 PM

135-165-185-205-225(f)-215(f)-215.
5 minutes rest then:

3 rounds for time of:
50 double unders
15 toes to bar
15 overhead squats 95#
time 9:10.

Comment #88 - Posted by: Kurt M/39/185 at April 24, 2013 6:22 PM

135
145
155
175
185
195
205
210
215

Gained confidence and firm on oh squat. 1st time going heavy. Felt I could have gone heavier but I workout in a commercial gym.

Comment #89 - Posted by: hollyhog at April 24, 2013 6:23 PM

Rest Day
M/55/6’/210

Comment #90 - Posted by: Pete In Sun City at April 24, 2013 6:24 PM

Developing my OH squat techniques but happy with my weights on this WOD

32kg - 36kg - 38kg - 36kg - 38kg - 38kg - 43kg

Comment #91 - Posted by: Jules (F/42/5'2"/66kg) at April 24, 2013 7:10 PM

95/105/115/115/105/105/115
Harder than I thought it would be!
Legs are sorter than I thought.

Comment #92 - Posted by: Bill at April 24, 2013 7:43 PM

95/95/95/95/115/115/115

caught in snatch position

getting better

Comment #93 - Posted by: cody sorells at April 24, 2013 8:42 PM

145-155-165-175-180-185-190

Comment #94 - Posted by: phill 37°21'41"N 118°23'43"W at April 24, 2013 9:25 PM

110-130-150-155-175-195-200(PR)

Comment #95 - Posted by: CRF M/29/6'0/218 at April 24, 2013 9:29 PM

95/105/115/125/145/155/175

Comment #96 - Posted by: Matt m/30/165/5'9 at April 24, 2013 9:31 PM

Thanks Scotte! That was really helpful :-)

Comment #97 - Posted by: mark gear at April 24, 2013 9:33 PM

No ohs for a while, subbed front squats 7x1: 75-85-95-105-115-125-135.

Started super-light bc last week fs reps led to knee tweak. No tweak today. Light as it is, 135 may be a PR.

In between sets, did 125 meter row-sprints -- 27-34 seconds. Repaired right elbow felt great. Later today, physical therapist told me to hold off rowing, pushups, pretty much any right arm strength stuff for 3 more weeks --apparently 12 weeks post-surgery is "go" for strength. Will likely honor that.

Comment #98 - Posted by: matt h 51 180# 3.9.11 at April 24, 2013 10:04 PM

40kg-45-50-55-60-65(PR)-67.5(f)

Comment #99 - Posted by: Brett (24/M/188cm/77kg) at April 24, 2013 10:39 PM

I agree with some of the posts. The tire is too low for proper positioning to flip. Not to mention the technique should be questioned.

The tire should be high enough that when the person has their chest/shoulders (close to where a rack would sit). Legs are position behind the hips and the hips should be lower than the top of the tire.

Think lineman drill where the athlete drives forward and up. The legs drive forward/up and the feet pump continuing the forward momentum and the tire naturally begins to turn over on it's own.

The position in the pictures looks like it will place a lot of strain on the lower back region because the weight remains forward of the shoulders.

Comment #100 - Posted by: Dan at April 24, 2013 11:35 PM

60k
70k
80k
85k
90k
95k
100k

M33/5"11/208lbs

Comment #101 - Posted by: Tony Rigby uk at April 24, 2013 11:52 PM

WU: Row 2000m, 100 SU, practice double unders.
OHSq: 40# x 10 - 60# x 5 - 80# x 3 - 90# x 3
For time:
90# Shoulder press x 10
30# OHSq x 15
90# PP x 20
100# FSq x 25
90# PJ x 30
100# BSq x 35 - 17:02

Comment #102 - Posted by: JBR M/37/5'9"/168# at April 25, 2013 1:20 AM

140-150-155-175pr!-180PR!-155-155
3:00 min. rest intervals.

Comment #103 - Posted by: ART/M/44/5'5"/150 at April 25, 2013 2:39 AM

5 sets of 3 with 95 lbs. NSA.

Comment #104 - Posted by: Xman at April 25, 2013 3:06 AM

135, 145, 155, 165, 175, 185(f), 185 PR

Comment #105 - Posted by: Sut Sut at April 25, 2013 5:31 AM

95
115
135
155
165
175

Comment #106 - Posted by: Bells at April 25, 2013 5:40 AM

M/31/185/5,8

95/135/155/175/185/190pr/195f

Comment #107 - Posted by: david rochon at April 25, 2013 6:48 AM

F/51/5'6/120
55
60
65
70
75
80
85#
Any thoughts on if I'm better off doing the same weight or work my way up since I'm so weak at this. Thanks

Comment #108 - Posted by: D.S. at April 25, 2013 7:06 AM

80/90/100/110/110(f)/110/120(f)

Comment #109 - Posted by: DLong (M/37/5'10"/185) at April 25, 2013 7:35 AM

185-195-205(f)-205-210(fx2)-185

Comment #110 - Posted by: mlt at April 25, 2013 7:50 AM

M/40/5'10"/189lbs

125
135
140
145
150
155(f)

5 chin ups after each warm up set and each 1RM attempt.

Comment #111 - Posted by: Playoff Beard at April 25, 2013 7:51 AM

male, 40 yo, 151#, 68"

45, 65, 85, 105, 125, 135, 140 (f)

Comment #112 - Posted by: Karl at April 25, 2013 7:54 AM

115,135,145,165,175,185,195(f)

Comment #113 - Posted by: scfd1_9607 at April 25, 2013 10:10 AM

OHS 1-1-1-1-1-1-1

WU - T, Y, L; 20 pushups, 20 squats, 45lb bar fs, 45lb bar oh squat, 45lb bar good mornings

Strength - FS 135, 135, 135, 155, 145, 145; Bench - 135, 185, 185, 185, 195, 195

WOD - OHS - 65, 95, 115, 135(f), 135 (ques. depth), 135, 135, 145

Comment #114 - Posted by: murphinator - M/5'10"/185/38 at April 25, 2013 10:39 AM

45/m/176cm/74kg

60-65-70-75-75-75-70(3) kg

100 reps hollow rock (30/20/15/15/10/10)

Comment #115 - Posted by: Memuc at April 25, 2013 11:51 AM

Did 2 WODS to catch Up...
Modified them...
3 rounds
500 M Row
20 (20#) Dumbell Thrusters
10 PullUps
14:28
Good Workout
Then Did the regular wod for today slightly modified.
(10) 135# Clean and Jerks

Comment #116 - Posted by: dyagg at April 25, 2013 12:40 PM

worked up to 165 at heaviest

Comment #117 - Posted by: JRL M/29/5'8"/160 at April 25, 2013 1:15 PM

Still learning out to do overhead squats

Maxed out at 95# however, previously could only do them with a broomstick with proper form

Comment #118 - Posted by: Pond m/33/195#/74 at April 25, 2013 1:34 PM

rx 95/95/115/115/115/115/115
m/29/5'9/160
cambridge wi

Comment #119 - Posted by: m clems at April 25, 2013 3:53 PM

Jacob 145
Bubs 9:56
Master P 60
Ricky 70
Connor 60
Aaron 25^
Katie 55
Veronica 105 Front Squat
Crystal 80 Front Squat
Murley 95
Jason 145
Syd 85

Comment #120 - Posted by: Champions Club at April 25, 2013 5:16 PM

135-140-145-150-155-160-165

Comment #121 - Posted by: myles456 at April 25, 2013 5:17 PM

135/155/155/185/185/155/155. My goal is 225.

Comment #122 - Posted by: iron415 at April 25, 2013 6:22 PM

3rd week doing crossfit

100/110/120/135/140/145(pr)/155(pr)

155 was real shaky!
Still a heap of work to do!

M/18/6'1/200

Comment #123 - Posted by: Justin at April 25, 2013 7:30 PM

A little late but CrossFit 256 in Cullman, AL did 3-3-3-3-3 the same day as our programming.

155-185-205-225(old 1RM for 3)-245(1 rep, new PR)

Almost got 245 for 2 but lost in on the way up, shoulders were smoked.

5'10"/Male/188 lbs

Comment #124 - Posted by: Dakota at April 25, 2013 7:50 PM

OHS 3,3,3,3,3
135, 155, 165, 175, 185
Then FS 3,3,3
185, 215, 235

Comment #125 - Posted by: Jetté 43/M/5'11"/175 at April 25, 2013 7:55 PM

M/35/6'3"/200

Did 5x3 Front Squat... Deployed gym has low ceilings and (shock) no squat rack.
135/185/185/205/175

Prev 1RM OHS: 230

Comment #126 - Posted by: Ben S at April 25, 2013 8:02 PM

M/32/5'8"/185

185
195
205
215
225pr
230pr
240pr
250f
250f

Comment #127 - Posted by: Chris Luka at April 25, 2013 8:39 PM

F/42/5'6"/140

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

Comment #128 - Posted by: mom to five at April 26, 2013 4:27 AM

215

Comment #129 - Posted by: Grant at April 26, 2013 6:03 AM

Well said Illinois Patrick. I find myself having to mod some movements here and there but overall I don't think I will go back to my old ways of fitness. In the last 4 years crossfit has changed my understanding of fitness. Constantly varied, high intensity, skill, skill, skill.

OHS: 125/135/140/145/155/160/165/170/175

Comment #130 - Posted by: Naomie at April 26, 2013 10:16 AM

145-155-165-175(f)-175-185-190(PR)

Comment #131 - Posted by: Alex M/22/6'0"/181 at April 26, 2013 11:39 AM

m/43/164

165
185
205
215
225
235
245

Comment #132 - Posted by: Seth H. at April 26, 2013 5:55 PM

65, 95, 115, 135, 145, 150, 155

Comment #133 - Posted by: Manchild at April 26, 2013 6:07 PM

95-100-100-105-105-110-115

Comment #134 - Posted by: Jeff Gebbie at April 26, 2013 7:28 PM

OHSQ: 65, 75, 85, 95, 100, (105F), 85

Comment #135 - Posted by: Harpo m/45/5'7"/145 at April 27, 2013 3:36 PM

M/24/6'2/195/4+months XP

145
165
165
175
185
205
225 (fail)
215


I could definitely be doing 245+ once I clean my technique up!

Missed this workout on Wednesday, so I did it on Friday before I did the Muscle-up & run WOD

Comment #136 - Posted by: AJX at April 27, 2013 9:29 PM

135-145-155-165-175F-175-185F

Comment #137 - Posted by: Sinal M/34/5'9"/215lbs at April 28, 2013 6:53 PM

M/43/174cm/81kg

155lb (pr) :D

Comment #138 - Posted by: SJ Lee at April 29, 2013 5:01 PM

135,185,205,235,255,265(M),265 PR

Then front squat: 225x5, 255x5, 275x5, 315x5

Comment #139 - Posted by: Burk at April 29, 2013 8:33 PM

95-115-135-145-155-160-165

Comment #140 - Posted by: Rob S at May 1, 2013 3:47 PM

95,115,125,135,140(f),135(f),125

Comment #141 - Posted by: Drewski at May 2, 2013 6:17 AM

75, 95, 115, 135, 135, 155, 155

Comment #142 - Posted by: SF at May 2, 2013 6:00 PM

m/39/5'9/178
Quick WU to get it done before afternoon coaching session.
170,175,180,185,195,205,215
Started to lose weight behind me at very end, but counted it. Much better getting weight jerked overhead. Good depth on squat. Good job pressurizing trunk.
5/14/12: 170,175,180,185,190
Failed quite a few times at 195. Couldn't jerk weight. Try snatch balancing next time. OHS itself not bad.
From 6/19/10: 145,155,165,175,185

Comment #143 - Posted by: jrm at May 3, 2013 7:08 PM

90 lbs

Comment #144 - Posted by: nakko at May 7, 2013 4:24 AM

@ HCHS

95
105
115
135
155
175
200(pr)

Comment #145 - Posted by: Ferb 183# at May 7, 2013 7:49 AM

135/135/140/140/145/150/155

Not bad. Legs are a little burnt from yesterday's Schmalls wod.

Comment #146 - Posted by: Ronnieboy M/50/5'9"/185 at May 7, 2013 4:52 PM

95
115
135
155
185(f)
155(f)
135

Comment #147 - Posted by: vic* at May 10, 2013 6:27 PM

M/41/5'11"/206

1 set E2MOM.

(kg) 40-45-50-55-60-65-70(f).

Comment #148 - Posted by: Jose-Luis Morales at May 16, 2013 8:41 AM

65k/145lb,65,70/155,70,72.5/160,72.5,75k/165lb = 489k/1,085lb 06.11.13 - had a thigh strain - aim 80k

50,60,62.5,65,67.5,70,72.5k 02.08.12 can do more
48,53,55.5,58k,60.5k,63,63,63k 20.02.11

60-132, 65-143, 70-155, 72.5

Comment #149 - Posted by: zenoperegrinus at November 6, 2013 5:27 AM

CFWUx3, 45x5, 95
117-135-135-146-146-146-146

Comment #150 - Posted by: Doug at January 24, 2014 1:54 PM

2014-01-31: 221. Felt Good.
2013-04-24: 215. Took two tries, hold felt good, slow to come back up.
2012-05-14: 215, 225f. 185X6.
2011-03-17: 205. Good. 166X9.
2011-02-02: 206 (Little shakey at 1st, 165X7)
2011-01-06: 200 (Rest day)
2010-12-04: 187 (CFT)
2010-11-09: 185
2010-06-20: 177
2010-01-26: 170 (CFT)

Comment #151 - Posted by: gs at February 1, 2014 5:25 AM

Warm up:
2 rounds not for time:
Samsung stretch
10 squats
15 GHD situps
10 back extensions
10 push-ups
5 pull-ups
10 dips

WOD:
Overhead Squat 95-105-115-125-135-145(f)-135 1rep
Front squat 145-145-145-145-145 5reps

Comment #152 - Posted by: vic* at June 16, 2014 9:25 PM
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