May 18, 2013
2013 CrossFit Games Regional Event 2
Complete the following in 7 minutes:
3 Overhead squats
Begin with 135, 185, 225 or 255 pounds (or scale as needed) and increase by 10 pound increments to as heavy as you can within the seven minutes. Do not use a rack.
Post loads to comments.
Danielle Horan, 1st place after day 1, North East Regional Women's Individual Competition.
Jason Khalipa, Neal Maddox and Austin Stack on training together - video [wmv] [mov] [HD mov]
Posted by Pukie at May 18, 2013 5:00 PM
Start with the highest weight for the 3RM OHS. Apparently if you fail, it still counts.
So our choices are to snatch the weight or clean it, get it on our backs and do snatch balance?
Without using a rack my limiting factor will by far be getting the weight overhead, not squating.
So far the best response I can come up with to this workout is to perform it as Rxd, rest a little while and do it again using a rack. Starting with the weight on my back, doing snatch balance to get it overhead and then the 3reps.
Otherwise this will not be much of a (squat) workout.
I'd appreciate hearing others thoughts on this issue,
@Acemory, agree with all you have written. Same when we do back squats. I'm limited by what I can clean and then get overhead due to no rack.
But I have a different issue. My overhead squat is like a little girl. I'm terrible at it. I can't get down into the hole and as I attempt to it feels like the weight is going to dump forward or backward. It's a complete mess and embarrassing. And because of this I can't snatch worth a snatch either.
Please don't laugh at the numbers I post tomorrow.
Long time CFer here. Thank you CrossFit for changing my life for the better!
That said, WOD like this always feel like they're not one in the series of our scheduled workouts, but more simply a promotion for the Games.
In that same line of thinking, how are WOD scheduled? they don't seem to be random, but are possibly randomly scheduled within some sort of paradigm?
For event 2 tomorrow I'm starting at 255#. I won't get any reps but my score will be 255.0! Thanks Bozman!
This community is about supporting one another, not making negative comments. Read the article on www.games.crossfit.com, Adrian Bozman mistakenly told the athletes that there was no minimum work requirement.
The leaderboard for the games has been updated. All 3 rep sets have been scored higher than only partial sets.
Good morning. I usually fade to black (pun intended) after January when it comes to WOD explanations, but the Games-related WOD's bring up a set of questions that are just as predictable and are repeated as frequently as those in January. Allow me to "pre-answer" some of the general ones, just like January, as a little Spring gift to long-term denizens of the cyber-gym.
WODS posted on CrossFit.com are NOT random. There is a pattern to each 3 WOD cycle, and there are both micro- and macro-cycles as well. Part of the fun is to try to discern what those patterns are, IMO. Regardless of what you might think or feel, these patterns exist and are put into place in a planned manner by the programmers of Main Page CrossFit.
CrossFit via CrossFit.com has always meant to be programmed at a level that will "challenge the fittest elite athletes." Does it seem like it's gotten harder over the years? Does to me. Heavier, longer, more technical. How come? Easy. The fittest have now been doing CrossFit for >8 years and in order to continue to challenge the fittest (and to provide the stimuli for continued improvement) programming designed to challenge the right side of the Bell curve must become harder. Ergo, instead of Overhead Squats 3-3-3-3-3 we have 7:00 to achieve a 3-Rep max in OHS without using a rack for the "as Rx'd" WOD.
Does this mean you, or I, must do OHS today in just this manner? Of course not. CrossFit.com has provided us the template for today's workout, but CrossFit is STILL universally scaleable. What are your fitness goals, both short term (today) and long term? You should apply this filter to each and every WOD so that you are moving toward your own personal fitness goals. Each WOD should be evaluated through this prism. For example, I will do 7:00 of OHS from a rack because I will burn too much time getting the bar up off the ground and I will be less likely to injure myself in the process, ie. I will be doing a scaled version of today's WOD.
As far as the charge of using the WOD as "marketing", as if that is somehow nefarious, bad on its face, I'd like to offer a different spin. Most of us will never see the inside of the ring at Regionals, never mind the Games. I think it's pretty cool that the Main Page works the Regional and Games workouts into the programming cycles; I know many Affiliates do the same. Even if the programming takes a little detour and we do the Regional WOD's all in a row for a couple cycles, just for fun, why is that a negative? This stuff is fun, still, in a "it doesn't have to be fun to be fun" kinda way.
Best of luck to all of the Regional competitors, and while I'm at it to all of you who might give this a go.
Back to black...
Probably should have increased each incremental load. Do you all do multiple sets of this workout or is this it for the day?
After a 2 minute rest I did 30 Burpee Muscle-ups
23 reps within the 7 minute time cap.
Rings too low, could grab them from the ground without jumping.
Started with PVC, then moved to the bar. Snatch balance over and over again to improve. Videos on main site and more snatch balance.
Then, 65 pounds-75-95 (fail)-85.
Cash out: 150 DUs and full tabata cycle 1.5 pood kettlebell.
Great post @bingo #16. Concur.
@ #10 it is also about upholding standards How is it fair for this athlete?http://games.crossfit.com/article/missed-lift-shocked-south-east
I am commenter #8, a CFer for 6 years. Interesting how my innocent and open questions generated (2) negatively tinged comments from people, like #10, who purport to promote the positivity of CF. I am as positive about it as it gets! I love Crossfit and all for which it stands! ridiculing people who offer simple questions is...well, you know what you're doing.
Good luck to all.
and thank you Bingo for the info.
@Bingo, thank you. For what it's worth, my body has responded well to the patterns and cycles of the main site WODs, and my body is stronger because of them.
"Jackie" as Rx'd.
First sub-10 "Jackie" ever in year 8 of CF.
Overhead squats would not be a good idea for me the day after Jackie. So, I did the same rep and time scheme, but with power cleans, instead of ohs.
Thanks bingo. That was exactly what I had in mind today, even before I read your post!
I've watched some how to videos on overhead squats and I'm still confused by the meaning of externally rotated shoulder. Should I be showing my armpits by rolling them out or in? Same with breaking the bar. Should I be breaking in or out with my wrists? Sorry if it's a dumb question
Does anyone know why yesterday's video of Dan Bailey doing Jackie - along with all comments referencing it - were removed?
Nevermind! Found it all on comments page for 130420.
I'm confused with the coaching videos on overhead squats. Does externally rotated shoulders mean I roll my armpits out, and same with my wrists. Am I supposed to break the bar turning wrists in or out? Any help would be great
Holy posts stuck in the filter...
85, 95, 105f, 100, 105f. Gee I wonder what tomorrows WOD is gonna be
Scaled for my CoCr & Polymer Knee
65 x 3
75 x 3
85 x 3
95 x 3
105 x 1 times up
3.5 mile run
60:00 boot camp class
I need some rest, Batman.
115-135(F) kept missing snatches :(
Dang goats, get 'em outta here! :)
With your hands at your side, rotate your arms at the shoulder such that your palms face forward. This is external rotation. If you look down, your right arm should rotate clockwise, and your left arm counter-clockwise. The same applies to your forearms. Then just take that same rotation overhead.
You should also go look at MobilityWod.com, Kelly Starrett's site. He talks about internal/external rotation of the shoulder or hip in almost every video.
26 / M / 5'9" / 140lbs
#32/drw, I'll try to help. Think of rotating your wrists such that your pinkie finger would be pointing backwards if you weren't holding a bar. Also perhaps think of it as if you were rolling your shoulders so as to open, not close your chest.
Bingo, nice explanation. And congrats on a sub 10:00 Jackie! Review yesterday's posts--lots of old guys hit good times.
135, 146, 155, 166
OH squat is one of my weak points
Done in seven minutes
3 x 95 lb
3 x 105 lb
3 x 115 lb
3 x 125 lb
3 x 135 lb
2 x 145 lb
#32/DRW..... think like this.... put your hands out in front of you, palms down. Now give a thumbs up. Now continue to rotate your hand and arms in the direction. This is external rotation. Now look at your elbow pits and notice they are facing directly up if you are externally rotating enough. Hold your elbow pits facing the ceiling and rotate your hands back to "grab the bar", you should be able to grab the bar and then twist your arms as though you were giving a thumbs up and create torque, as well as externally rotate. This allows your armpits to face the wall you are focusing on and your elbow pits to still face the ceiling. This is also called "breaking the bar". Hope this helps.
Stumbled on the 145, knocked out 3 in the last 30 seconds
1:20 left, didn't attempt 185
Bingo, congrats on the "Jackie" PR! Excellent work my brother!!
3mo doing CF so Still new to my dreaded OHS and working on this form.
Used the broomstick with 20# so making progress.
Urgh. Scaled. Used rack.
OHSQx3: 65, 75, 85, 95 ... outta time
went on to 100x1(+F)
bingo- congratulations on the sub 10 Jackie! Nice work.
worked up to triple at 165
At my own personal Regionals in my back yard...
New to CrossFit but was able to work up to 245lbs. Hardest part was getting the weight up. Is a snatch the best technique?
BC and Shane thanks for the help. Tomorrow morning I'm doing OHS . My daughter has been working with me for four months and she's all in. She loves crossfit as much as I do. She's lost twenty pounds gotten stronger and we're closer than we've been in quite a few years.
Complete the following in 7 minutes:
3 Overhead squats
Kg : 38.5-43.5-48.5-53.5
Lbs : 85-96-107-118
used squat rack
Didn't follow 7 minute time cap
30 burpee muscle-ups, 6:02
well posted bingo - thanks. Sometimes, I forget to have fun and challenge myself. I get so down on myself for not being able to do what these guys have been working 8 years to be able to do
@Trina, you're still doing it and will be lifting heavier with good form in no time. Keep at it!
As rx'd 135-145-155-165-175-185(2). Then rested two minutes and 30 burpee bar muscle ups for time - 10:14.
I wanted to get the experience the regional competitors are going through. Slower and no rings but still felt it!
Goat. 135 with good form. 145 f and ugly. Would that mean fugly.....
3 x 20kg
3 x 25kg
3 x 30kg
4 x 1 x 35kg, unable to complete 3 reps at this weight, continued trying until time ran out
Struggled with the ohs .
Did 10 sets 4 4 reps hanging power cleans with 60 kg
4 sets 4 reps hanging power snatch 40 kg to finish up .
score 56,2 kgs
95/105/115/125/135/145 - my "bad-knee" is trashed. Not sure I can keep doing this exercise in the future.
10 135# Front Squats
5 X 5 155# Bench
50 Weighted Sits
8:00 X Trainer
PR was 120.
Still need more weight.
No time limit, worked to 3 sets of 135x3. Then ran to Zemmer/back. Garage.
Terrible, just terrible. And ugly.
Started at 135, made it to 175
95-115-135-145-155(x 1) (ran out of time)
165x2 then fail on third
most i did for one rep before was 115. so I was very excited. also got a new PR of 245 for push press!
Delayed due to 101 degree fever
Light stretch then CFWUx3
135 (2 reps)
145 (2 reps)
105 (2 reps)
95, 105, 115, 125, 135(2 reps)
Found out the hard way I was far too overzealous on this one. Should've started at 135. After the 165, I dropped it down.
Rotator cuff MWOD
Then,Complete the following in 7 minutes:
3 Overhead squats
finished with front squats and db shoulder presses.
3 rep pb 176lb