April 24, 2013
Overhead Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 120514.
"Welcome to the Fold" by Emily Beers, CrossFit Journal article [pdf]
Posted by Pukie at April 24, 2013 5:00 PM
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.
Anyone know any drills I can do to increase flexibility for overhead squats?
K.star got a good clip on youtube for ohs mobility. Just youtube
"mobility wod overhead squat"
@ 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.
@ 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.
Whats a good weight for 24 year old male, I'm 6'2 , 205lbs and this will be my 3 week doing Crossfit.
Yeah Anne,representing WCF!
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 ??
@ 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
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.
185. 195. 200. 205. 215. 225. 230.
#8 i'm not sure what's wrong with this tyre flip position.. would you mind explaining what would be correct?
#10/BoBBy--great advice--I hadn't thought about the other factors.
Thanks to both of you.
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
FPC Oakdale 33/M/5 9"/200
1 RND (Ill read the directions better next time)
30 1 leg squats
20 KB swings
10 Handstand pushups
Wrong post..Meant to put this on today's
M 53 6'2" 195
did 19,500 total lbs of squats today, but kind of wish I hadn't now
not all overhead - back squats, front squats and some overhead at the end
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.
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
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.
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.
@#11, Travis well done on the OHS! 230 is unreal.
What if you don't have a tire to flip?
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!!
#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
I am looking for some beginner workouts , I'm try to supliment my running with crossfit
First time using more than the bar
For form, ~80% 1RM
PR for OHS 80kg
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.
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
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.
The article is brilliant, "There is no right way to run a crossfit affiliate..."
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.
M / 36 / 6'00 / 200
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.
The article is brilliant, "There is no right way to run a crossfit affiliate..."
Weird exercise. First time every doing it.
PR is 235. I'd feel a lot more comfortable doing these if I had bumpers, and a couple spotters.
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.
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
Tough in the am after doing Schmalls yesterday in the pm.
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.
@ #9 Milton Friedman, thank you for the advice. I absolutley love this community its so awesome!
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.
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)
2010-01-26: 170 (CFT)
Subbed a HERO Workout for one of my former students who died in Afghanistan last week.
10 rounds for time of:
5 squat clean to thrusters (95 lbs.)
200 meter run
Still working on being solid in that bottom position.
Made up WOD-130420-Sat
“Jackie” – for time:
45# Thruster, 50 reps
Time – 9:37
Compare to 130211 – 10:04
(0:27 quicker today)
--Rest 5 Minutes—
Made up WOD-130422-Mon
3 RFT of:
50 Wall Ball Shots, 20#
Time – 24:16
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.
10 rounds for time of:
5 squat clean to thrusters (65 lbs.)
200 meter run
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
Made up Schmalls. Results there.
Practiced OHS form at home w/ 45# bar.
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.
95 - 105 - 115 - 135 - 145 - 155 - 165(pr)
135-155-175-185-195-205-135... got shaky at the end didn't want to overdo it and compromise form.
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.
I CAN'T do O/H squats!!!
See you tomorrow....
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)
2nd time doing overhead squats
Better than the first
2nd time doing overhead squat. Better than the first. Squatting is the least of my worries.
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.
did 3 reps 115lbs ohs every minute on the minute for 10 minutes instead
#24 Seth and #27 Illinois Patrick
Right on and damn straight! Thank you guys.
Every reps I need to do Clean and Jerk before because i don't have a hack
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
3x1 (90kg) I never did it :)
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#
Had plenty left form got better as I went. Feel I'll be able to handle 20-30lbs more next go round.
5 minutes rest then:
3 rounds for time of:
50 double unders
15 toes to bar
15 overhead squats 95#
Gained confidence and firm on oh squat. 1st time going heavy. Felt I could have gone heavier but I workout in a commercial gym.
Developing my OH squat techniques but happy with my weights on this WOD
32kg - 36kg - 38kg - 36kg - 38kg - 38kg - 43kg
Harder than I thought it would be!
Legs are sorter than I thought.
caught in snatch position
Thanks Scotte! That was really helpful :-)
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.
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.
WU: Row 2000m, 100 SU, practice double unders.
OHSq: 40# x 10 - 60# x 5 - 80# x 3 - 90# x 3
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
3:00 min. rest intervals.
5 sets of 3 with 95 lbs. NSA.
135, 145, 155, 165, 175, 185(f), 185 PR
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
5 chin ups after each warm up set and each 1RM attempt.
male, 40 yo, 151#, 68"
45, 65, 85, 105, 125, 135, 140 (f)
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
100 reps hollow rock (30/20/15/15/10/10)
Did 2 WODS to catch Up...
500 M Row
20 (20#) Dumbell Thrusters
Then Did the regular wod for today slightly modified.
(10) 135# Clean and Jerks
worked up to 165 at heaviest
Still learning out to do overhead squats
Maxed out at 95# however, previously could only do them with a broomstick with proper form
Master P 60
Veronica 105 Front Squat
Crystal 80 Front Squat
135/155/155/185/185/155/155. My goal is 225.
3rd week doing crossfit
155 was real shaky!
Still a heap of work to do!
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.
135, 155, 165, 175, 185
Then FS 3,3,3
185, 215, 235
Did 5x3 Front Squat... Deployed gym has low ceilings and (shock) no squat rack.
Prev 1RM OHS: 230
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.
65, 95, 115, 135, 145, 150, 155
OHSQ: 65, 75, 85, 95, 100, (105F), 85
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
155lb (pr) :D
Then front squat: 225x5, 255x5, 275x5, 315x5
75, 95, 115, 135, 135, 155, 155
Quick WU to get it done before afternoon coaching session.
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.
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
Not bad. Legs are a little burnt from yesterday's Schmalls wod.
1 set E2MOM.
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
60-132, 65-143, 70-155, 72.5