CrossFit | 190226
Tuesday

190226

Workout of the Day

106

Overhead squat 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Omega-6 Vegetable Oils as a Driver of Coronary Heart Disease: The Oxidized Linoleic Acid Hypothesis

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“Consumption of the omega-6 polyunsaturated fat linoleic acid has dramatically increased in the western world primarily in the form of vegetable oils. ... Numerous lines of evidence show that the omega-6 polyunsaturated fat linoleic acid promotes oxidative stress, oxidised LDL, chronic low-grade inflammation and atherosclerosis and is likely a major dietary culprit for causing CHD, especially when consumed in the form of industrial seed oils commonly referred to as ‘vegetable oils.’”

Read MoreOmega-6 Vegetable Oils as a Driver of Coronary Heart Disease: The Oxidized Linoleic Acid Hypothesis

The Overhead Squat

1

"The overhead squat is the ultimate core exercise and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts and improves functional flexibility. Similarly, it develops the squat by amplifying and cruelly punishing faults in posture, movement, and stability. The overhead squat is to midline control, stability and balance what the clean and snatch are to power—unsurpassed." —Greg Glassman

Watch The Overhead Squat

Comments on 190226

116 Comments

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Shawn Hakimi
January 21st, 2020 at 2:41 pm
Commented on: 190226

115-125-135-140-145-155-160-165-175


Rx'd; no garbage reps, not maxes. Could have done more but nowhere to drop bar in case of failed rep so focused on form.

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Matthieu Dubreucq
November 27th, 2019 at 8:03 pm
Commented on: Omega-6 Vegetable Oils as a Driver of Coronary Heart Disease: The Oxidized Linoleic Acid Hypothesis

That is why I can't believe we still serve margarine!

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William Ma
July 23rd, 2019 at 4:47 pm
Commented on: 190226

65-85-95-105-115-125-130-135-140lbs

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Count Liapis
May 1st, 2019 at 5:18 am
Commented on: 190226

M / 27 /5'11 /170 lbs


165-180

190-195-200(F)

200(x1)-200(F)-195(F)


I almost never quit early especially on heavy days, but I was beyond frustrated. My previous info from a month ago must be way off- I have a 210 PR written down. No way.

Bummed since I haven't not beat a PR on heavy days for at least a year (out of the <2 years I've been back doing 3 on 1 off uninterrupted, though). I guess I'll a. savor my youth and b. surrender gracefully.

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Count Liapis
May 1st, 2019 at 5:20 am

<2 years I've been back doing 3-days-on, 1-day-off, though). I guess I'll a. savor my youth and b. surrender gracefully.

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Francisco Alférez
April 8th, 2019 at 9:54 am
Commented on: 190226

22-22-22-27-27-32-32-32-36-kg.

49-49-49-60-60-71-71-71-79-lb.

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Kevin Miller
March 28th, 2019 at 10:29 pm
Commented on: 190226

5-115

5-135

3-145

3-150

3-155

1-165

1-170

1-175

1-180(f)

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Kury Akin
March 26th, 2019 at 4:33 pm
Commented on: 190226

55,60, 62.5,62.5,62.5, 65F. All kg. Quit after first one rep attempt at 65kg. Head felt light. Week off from tomorrow. My mind's already checked out.

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Jeff Chalfant
March 24th, 2019 at 11:12 pm
Commented on: 190226

105-125-135-135-135-145-160-160-160


Felt unusually weak today so I just went ass to grass and did what felt safe. Did on March 19th. Skipped the 5k row the next day because I felt a tickle in my lungs and some fatigue. Came down with the flu that evening. Still not over it.

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John Doody
March 22nd, 2019 at 9:47 pm
Commented on: 190226

115(5)135(5)145(3)150(3)155(3)160(1)165(1)170(1)170(fail)

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Manchild Manchild
March 21st, 2019 at 4:55 pm
Commented on: 190226

E2.5MOM, on MaxRack


2x65

3x95

4x115

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Pyer-Hugh Dion
March 18th, 2019 at 9:43 pm
Commented on: 190226

95-115-125-135-145-155-165-175(fail)-175

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Matt Crouse
March 8th, 2019 at 1:13 am
Commented on: 190226

115, need to focus on ohs

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Morgan Greene
March 4th, 2019 at 2:14 pm
Commented on: 190226

60-65-70-72-75-77-80-82-85

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Clint Michael
March 3rd, 2019 at 7:35 pm
Commented on: 190226

95, 100, 115, 125, 135, 145, 155, 160, 165-fail

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Knox Williams
March 3rd, 2019 at 4:03 pm
Commented on: 190226

95, 95, 100, 100, 100, 105, 105, 115, 115 rx

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Sam Pat
March 2nd, 2019 at 11:57 pm
Commented on: 190226

Front squat instead of overhead squat:


5 rep - 65 lbs

3 rep - 85 lbs

1 rep - 90 lbs

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Dmitry Zolotyh
March 2nd, 2019 at 12:43 pm
Commented on: 190226

55-55-60-60-60-65-65-70-70 kg

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Shannon Said
March 1st, 2019 at 10:42 pm
Commented on: 190226

5 reps: 40, 50, 55


3 reps: 60, 65, 65, 65,


1 reps (completed consecutively): 70kg

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Yura Gorbach
March 1st, 2019 at 8:43 pm
Commented on: 190226

40-50-55-60-60-65-65-70-70

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Jeffrey Howard
March 1st, 2019 at 2:58 am
Commented on: 190226

135-140-145-150-155-135-135-135-135

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Nathan Bynum
February 28th, 2019 at 9:58 pm
Commented on: 190226

Overhead squat

(95x5, 115x5) (135x3, 135x3, 135x3)

(140x2, 145x1, 150x1, 155x1, 165x1, 175x1)

M / 39 / 6' / 194lbs

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Ian Heeks
February 28th, 2019 at 6:56 pm
Commented on: 190226

50kgx5

60x5

70x3

80x3

70x3

70x1

70x1

70x1

60x1

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Claire Fiddian-Green
February 28th, 2019 at 5:45 pm
Commented on: 190226

5: 65 lbs., 75

3: 80, 85, 90

1: 95, 100, 105, 110 (PR)

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Adrian Aguilar
February 28th, 2019 at 1:34 pm
Commented on: 190226

This went pretty well considering the 19.1 retest had my legs feeling toasty! No lifters, no belt.


M/33/5'10"/185#


5 - 175

5 - 195

3- 205

3 - 215

3 - 220

1 - 225

1 - 230

1 - 235

1 - 240 (Fail)

1 - 225

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David Mz
February 28th, 2019 at 5:11 am
Commented on: 190226

135*5

145*5

155*3

165*3

170*3

175 *1

180 *1

185 *1

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Jesse Delander
February 28th, 2019 at 12:55 am
Commented on: 190226

155-175-195-195-195-205-205-205-205

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Jake Kiddoo
February 28th, 2019 at 12:20 am
Commented on: 190226

115-135-145-155-165-185-195-205-215

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Brian Rosenbaum
February 27th, 2019 at 7:36 pm
Commented on: 190226

M/56/6’2”/180

5x 115, 135

3x 145, 155

1x165(PR) 170(f), 170(f), 155

Second fail was completed , but about 2” short of proper depth. So close!

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Viktor Wachtler
February 27th, 2019 at 7:25 pm
Commented on: 190226

All in kg

40x5

45x5

50x3

55x3

60x3

65

67.5 PR

70 fail

65

M 42/1.78m/77kg

Comment URL copied!
Michael Arko
February 27th, 2019 at 3:18 pm
Commented on: 190226

Forgot to post yesterday. Struggled with OHS in warm-ups so I subbed this:

For time:

8 Left-arm OHS

8 Right-arm OHS

20 GHD sit-ups

26lbs DB

16:00 flat

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Sam Meixell
February 27th, 2019 at 1:04 pm
Commented on: 190226

55-65-75-85-95-105-115-115-125

Comment URL copied!
Kevin Schur
February 27th, 2019 at 11:54 am
Commented on: 190226

65-75

85-95-105F

105-110F-110 - dropped weight and technique work

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Sebastien Fitzpatrick
February 27th, 2019 at 11:26 am
Commented on: 190226

200 - 200lbs

200 - 200 - 200lbs

225 - 225 - 225 - 225lbs


I wasn’t able to hit the same weights I’m used to. I’m feeling some wrist pain after holding on to a dumbbell that I didn’t control on the way back down from yesterday’s workout. Hit the floor at full speed while I was still holding on.

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Tyler Wood
February 27th, 2019 at 11:05 am
Commented on: 190226

First time doing OHS: 65-65-75-75-75-85-95-105-105

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Randy Sigman
February 27th, 2019 at 6:26 am
Commented on: 190226

DB Deadlifts 10-10-6-6-6-2-2-2-2 reps. I could not do the RX (Back)

85-85-90-90-90-100-100-100-100

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Dezert Sky Kiddoo
February 27th, 2019 at 5:29 am
Commented on: 190226

75-95-105-115-120-125-135-145-150-155

(Accidentally did extra set of 3)

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Rebecca Cunningham Rose
February 27th, 2019 at 4:53 am
Commented on: 190226

5s 15kg, 15kg

3s 20kg 22.5kg 22.5kg

1s 25 27.5 27.5 27.5

Really struggle with OHS

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David Smith
February 27th, 2019 at 4:39 am
Commented on: 190226

I did not feel comfortable going heavy on this. My OH Squats are rusty, so I kept same stimulus and rep scheme by doing 3-second pause OH squats.


This was a good option for drilling technique and quality of movement, while still keeping a max-effort feel to it.

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Shane Azizi
February 27th, 2019 at 3:48 am
Commented on: 190226

135, 155, 160, 165, 170, 175, 185, 205, 215 Rx

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Shane Azizi
February 27th, 2019 at 3:48 am

....Pr

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Phill Kiddoo
February 27th, 2019 at 3:28 am
Commented on: 190226

115#-135/145-155-175/175-185-195F

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Hank McKibban
February 27th, 2019 at 3:07 am
Commented on: 190226

135-145-155-175-185-195(f)-195-205(f)-200

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Kevin Marshall
February 27th, 2019 at 3:03 am
Commented on: 190226

190, 200, 210, 220, 225, 230 F235, F235

BW 175 ish

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Tyler Howard
February 27th, 2019 at 2:16 am
Commented on: 190226

M/25/5'9"/160#


95,95#

105,115,115#

125,135,155F,145,155#

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Isaiah Chavez
February 27th, 2019 at 2:03 am
Commented on: 190226

115,135,155,165,175,185,195,205,215 (failed)

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Stacey Carpenter
February 27th, 2019 at 1:59 am
Commented on: 190226

95*5 95*5 105*3 105*3 115*3 125*1 135*1 stopped at PR 135 :)

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Claire Fiddian-Green
February 28th, 2019 at 5:46 pm

Nice job!

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Js Smith
February 27th, 2019 at 1:28 am
Commented on: 190226

5s: 45#/55

3s: 65/70f/70 (PR)

1s: 75f/75/80f/75


I’ve got a thing about getting the 5 and 3s backwards. Started two years ago unable to squat with a pipe. Fairly pleased with today’s work.

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Js Smith
February 27th, 2019 at 4:30 am

*65# was 5 reps

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Nicole Deaver
February 27th, 2019 at 9:40 pm

Great job Js! From unable to squat with the pipe to now 75 is a great improvement!!

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Claire Fiddian-Green
February 28th, 2019 at 5:46 pm

Congrats!

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Michael Bishop
February 27th, 2019 at 12:56 am
Commented on: 190226

Shoulders didn't want to hold up any more than 115 lbs today so plenty of 5x and 3x sets focussing on form

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Gordon Lee
February 27th, 2019 at 12:36 am
Commented on: 190226

1 hour at climbing gym

Then:

5x 45lbs

5x 65lbs

3x 85lbs

3x 85lbs

3x 85lbs

1x 95lbs

1x 95lbs

1x 105lbs

1x 105lbs

First time doing OHS

Comment URL copied!
Steve Adams
February 27th, 2019 at 12:15 am
Commented on: 190226

5- 75, 85

3- 95, 105, 115

1- 125, 135f, 135 got it but ugly, 135 a little better, still sketchy.

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Ryan Smith
February 27th, 2019 at 12:06 am
Commented on: 190226

Warmup

10 arm circles forward/back big/small

4 sets :15 handstand hold :15 off

Mini Metcon

3 Rounds

50 Double-Unders

25 Ab-mat Situps

2 Strict Consecutive Pull-ups

Pullups must be in back to back if break no rep

Time cap 6 Minutes

Time 4:46

Mainsite

OHS

5:65 5:75 3:95 3:115 3:125 1:135 1: 140 1:145 1:150

Most weight I have Overhead Squatted since wrist injury.

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Tripp Starling
February 26th, 2019 at 11:54 pm
Commented on: 190226

95x5

105x5

115x3

125x3

135x3

140x1

145x1

150x1

Comment URL copied!
Shannon Said
February 26th, 2019 at 11:36 pm
Commented on: 190226

5 reps: 40, 50, 55


3 reps: 60, 65, 65, 65,


1 reps (completed consecutively): 70kg

Comment URL copied!
Eric Love
February 26th, 2019 at 10:42 pm
Commented on: 190226

155(5), 175(5)

185(3), 195(3), 205(3)

215(1), 225(1), done

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Jacob Cram
February 26th, 2019 at 10:40 pm
Commented on: 190226

95.105.115.125.135.145.155.165.185(PR)

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Jacob Cram
February 27th, 2019 at 3:56 am

95.105

115.125.135

145.155.165.185(PR)

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John Smith
February 26th, 2019 at 10:35 pm
Commented on: Omega-6 Vegetable Oils as a Driver of Coronary Heart Disease: The Oxidized Linoleic Acid Hypothesis

Notice a trend in many "healthy" recipes to start with a super lean piece of meat; e.g., skinless chicken breast, and then have to add some form of vegetable oil-based sauce or dressing to make it palatable. I suggest remove the fat swap by starting with a fattier piece of meat such as chicken thigh.

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Brian Anderson
February 26th, 2019 at 10:29 pm
Commented on: 190226

135-150 x 5

165-175-175 x 3

185-185-195-200 x 1


M-42-69-170#

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Hendrik Bünzen
February 26th, 2019 at 9:15 pm
Commented on: 190226

70-75-80-80-80-82-85-80-80 all in kg

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Mark Yates
February 26th, 2019 at 9:13 pm
Commented on: 190226

My workout hardly deserves mentioning - mostly practiced form, flexility and control. Maxed out at 135#.

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Romain Grelier
February 26th, 2019 at 9:04 pm
Commented on: 190226

90-110-130-140-150-165-175-190-190 lbs

PR AT 190 lbs

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Scott Wiedmeyer
February 26th, 2019 at 8:45 pm
Commented on: 190226

32 / M / 5'9" / 140lbs


Dumbbell OHS left arm, right arm


20-20

25-30-35F

40-45-45F-40F

Comment URL copied!
John DIFABIO
February 26th, 2019 at 8:41 pm
Commented on: 190226

95*5 115 *5 135*3. 155 or then 185 fail

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Vincent Dahlqvist
February 26th, 2019 at 8:32 pm
Commented on: 190226

5x66Ibs, 5x110Ibs, 3x121Ibs, 3X121Ibs, 3x121Ibs, 1x132(failed), 1x99Ibs, 1x110Ibs, 1x121Ibs

Comment URL copied!
Coastie Nick
February 26th, 2019 at 8:19 pm
Commented on: 190226

95-105-115-125-135-145-150-155-160

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Nicole Deaver
February 26th, 2019 at 7:58 pm
Commented on: 190226

OHS

10@ 45 (Warmup set)


5@ 50/55/65/75

3@ 85/90

1@ 95/95/105(F)/100(PR)- Matched previous


I messed up my rep counts.


I did these today without shoes. Other than cold feet, My form actually felt better. Until 105# when I had it up & then stumbled moving from the rack leaned back too far & had to drop the bar behind me. 😞

Comment URL copied!
Js Smith
February 27th, 2019 at 1:24 am

Yikes! Be careful!

100# is pretty great and you bust the next time for sure

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Claire Fiddian-Green
February 28th, 2019 at 5:47 pm

Nice work!

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Gavin Carruth
February 26th, 2019 at 7:10 pm
Commented on: 190226

135-145-155-165-175-185-195-205-215




M/6-3/215lbs

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Rosanna Edison
February 26th, 2019 at 5:41 pm
Commented on: 190226

Got a new PR on my overhead squat 120#

F/33/130#

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Js Smith
February 27th, 2019 at 1:22 am

Congratulations

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Nathan Michael King
February 26th, 2019 at 5:38 pm
Commented on: 190226

185/195 x 5

205/215/220 x 3

225/235/240/245 x 1

Comment URL copied!
Matthew Martzall
February 26th, 2019 at 4:57 pm
Commented on: 190226

5 135lb 185lb

3 205lb 210lb 220lb

1 225lb 235lb 240lb 245lb

Comment URL copied!
Cy Azizi
February 26th, 2019 at 4:36 pm
Commented on: 190226

95,95,115,120,125,130,135(PR),140(F),140(PR)

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Marc Phillips
February 26th, 2019 at 4:22 pm
Commented on: 190226

5x 95/115#

3x 135/155(x)/155

1x 165/175/185/205


Lost core bracing on the first set of 3x 155# and failed the last rep. I could barely OHS the pvc pipe 3 years ago.

Comment URL copied!
Reymond Kiddoo
February 26th, 2019 at 4:20 pm
Commented on: 190226

135-145-155-155-165-185-185-185-185

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Albert Kombe
February 26th, 2019 at 4:19 pm
Commented on: 190226

75-95-105-115-125-135-145-155-170lbs(PR)

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Js Smith
February 27th, 2019 at 1:23 am

Nice!

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Mike de Graauw
February 26th, 2019 at 3:07 pm
Commented on: 190226

5-65#

5-75#

5-95#

3-115#

3-125#

3-135#

1-145#(f)

1-145# x 2(PR)

1-145#


Good news after yesterday’s disappointing 19.1


M/59/6’2”/230

Comment URL copied!
Js Smith
February 27th, 2019 at 1:22 am

Congrats

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sebastien cote
February 26th, 2019 at 2:55 pm
Commented on: 190226

115-120 x5

125-130-135 x3

135-140-145(not deep enough) x1

135x2 rest-paused in the bottom

95 x 15-12-10-8

Comment URL copied!
Jim Rix
February 26th, 2019 at 2:46 pm
Commented on: 190226

All sets of 5 reps

Warmup: 65-75-85

WOD: 95-95-100-100-105-105-110-110#

Comment URL copied!
Lisa Stanley
February 26th, 2019 at 1:43 pm
Commented on: 190226

All power clean and jerked

2x5 65

3x3 75

4x1 95

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Justin Adams
February 26th, 2019 at 1:26 pm
Commented on: 190226

So I have started incorporating a linear strength program in addition to to WOD 4 days a week. That being said, I have been skipping the strength days on the main site and doing a met con after my strength session, just getting an idea of how others approach this situation?

Comment URL copied!
Ryan Doherty
February 26th, 2019 at 1:19 pm
Commented on: 190226

5 x 95 - 115

3 x 135 - 145 - 155

1 x 165 - 175 - 185 - 205 - 207.5 - 210


Position felt good this morning. Had to keep going!

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Mike Andridge
February 26th, 2019 at 1:08 pm
Commented on: 190226

95x5

115x5

135x3

135x3

155x1

155x1

160x1

175 F -would have been a 5# pr

175 F

m/49/175

Technique felt so good this morning on all of them UNTIL the stupid 175 in which it went to crap and I thought I could just get a little pop and muscle it up--needless to say I had some choice words for myself. I know I can get this weight.

Yet on the other hand, at 42 yrs old I could not even OHS a 45# bar. So I got that goin' for me:)

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Jim Rix
February 26th, 2019 at 2:47 pm

A very nice effort, and an even better perspective. Nice job Mike.

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Mike de Graauw
February 26th, 2019 at 3:09 pm

Impressive, Mike! So close. Like you, I couldn’t OHS 65# 5 years ago.

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Js Smith
February 27th, 2019 at 1:21 am

Wah hoo! Nice work Mike!!! 🥳

Comment URL copied!
Alex Gergen
February 26th, 2019 at 1:02 pm
Commented on: 190226

Was all over the place with rep scheme. Did not feel comfortable going to heavy singles.

Reps: 5-5-3-3-5-5-5-5-4-2

Weight (pounds) 135-135-155-155-155-155-155-165-165-165

Comment URL copied!
Benedict Regenstein
February 26th, 2019 at 12:09 pm
Commented on: Omega-6 Vegetable Oils as a Driver of Coronary Heart Disease: The Oxidized Linoleic Acid Hypothesis

The problem is not the source but the volume of the intake. You dont want to focus O6 but more O3 ! There is no reason to supplement / focus on O6, since the intake is too high anyways compared to O6

Comment URL copied!
Benjamin Wilton
February 26th, 2019 at 12:01 pm
Commented on: 190226

5x70 - 90

3x100 - 110 - 120

1x125 - 130 - 135 - 140

Comment URL copied!
jeff pugel
February 26th, 2019 at 11:37 am
Commented on: 190226

44/M/230. converted to front squats due to mobility issues. started at 90lbs, ended at 170. not best workout at all today, was a complete chore with no fulfillment.

Comment URL copied!
Dyon Torrell
February 26th, 2019 at 10:20 am
Commented on: 190226

60kg-70kg-80kg-80kg-80kg-105kg-110kg

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Jamal Kheiry
February 26th, 2019 at 10:13 am
Commented on: Omega-6 Vegetable Oils as a Driver of Coronary Heart Disease: The Oxidized Linoleic Acid Hypothesis

I can’t imagine it’s a coincidence that the oils most often used in processed foods - those highest in Linoleic acid - are those from food most subsidized by federal farm policy. More bad policy driving sad health outcomes.

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yuya shimazu
February 26th, 2019 at 8:45 am
Commented on: 190226

70kg,75kg:5rep

85kg,90kg,95kg:3rep

100kg:1repí—4set

Comment URL copied!
Rajat Samanta
February 26th, 2019 at 6:08 am
Commented on: 190226

40-50-55-55-55-60-65-65-70 all in KG.

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Katina Thornton
February 26th, 2019 at 2:59 am
Commented on: Omega-6 Vegetable Oils as a Driver of Coronary Heart Disease: The Oxidized Linoleic Acid Hypothesis

While this may be widely known among the CrossFit community, it is definitely not among the general population, and as such bears repeating. A casual check of food labels throughout the grocery store reveals that inexpensive omega-6 vegetable oils are the food industry's oil of choice.Thank you, CrossFit, for underscoring this important concept.

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Shakha Gillin
February 26th, 2019 at 6:10 am

Totally agree. The USDA Dietary Guidelines which dictate national food policies and programs encourages vegetable oils. In fact, they include strategies to shift from butter to vegetable oils.


https://www.choosemyplate.gov/oils

https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/


It’s unfortunate that vegetable oils are used so commonly when eating out, or with pre prepared foods. Awareness is essential.

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Ed Rauscher
February 26th, 2019 at 2:54 am
Commented on: Omega-6 Vegetable Oils as a Driver of Coronary Heart Disease: The Oxidized Linoleic Acid Hypothesis

Similar to the question Joe asked, what about Conjugated Linoliec acid (sp?) like that found in cow's milk. I thought CLA was 'cardiac' and 'brain' positive with no known downside. Perhaps Linoleic is different than CLA(?)

Comment URL copied!
Jim Rix
February 26th, 2019 at 2:39 am
Commented on: 190226

Coaches, this workout gives me the chance to ask questions I have long had:

1. Learning with a PVC pipe. To me, PVC is so light that I can't tell if I'm doing something wrong; in an OHS, I can't tell if the pipe is too far forward, b/c its too light to feel the technique flaw. I typically do 15 OHS in my warmup with the 45# bar. That's easy, and I can feel where the bar is. What am I missing?

2. That said, OHS getting increasingly hard for me. I have bad shoulders, and they increasingly cramp up in heavier OHS and some joint pain in the first few 45# OHSs. Is perhaps the weight too far back? It feels balanced over my body, but I don't think I'm near as upright as James Hobart is in the demo video.

Thanks!

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Chris Alexander
February 26th, 2019 at 3:34 am

Without seeing you overhead squat Jim, one can’t accurately say what the problem could be.

On the first point, yes sometimes the bar will feel much better than pvc. The bar has a weighted feedback so you can feel where it is. We still do pvc first so prep the joints and for athletes to feel how their bodies are that day. Then a barbell warmup.


On the second point, it could be ankle mobility, hip mobility, thoracic spine mobility, shoulder mobility, wrist mobility....

Any one of these slightly off can cause an over compensation in the movement.

Or it could be an unknown medical condition?

You probably want to go see an expert in person re this. A good weightlifting coach would probably be a good place to go first :)

Just my two cents.

Best wishes

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Jim Rix
February 26th, 2019 at 2:44 pm

Tks Chris. Probably a lot of my lifts could use some coaching!

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Js Smith
February 26th, 2019 at 3:34 pm

Jim, lots of folks have trouble judging distance and alignment with this lift. Definitely helps to get eyes on it from a pro.


In the meantime, try the PVC but face a door jamb, an upright on a lifting cage, an end of a wall, etc. It’ll help you judge distance and if you or your hands lean too far forwards, you’ll get immediate *ahem* input, and pulling back will be easier to judge as well. There’s always filming yourself lift too.

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Eric O'Connor
February 26th, 2019 at 2:38 am
Commented on: 190226

As with the prior two heavy lifting sessions, this rep-scheme allows for plenty of time to practice and refine mechanics. At submaximal loads, athletes will have multiple chances to dial in technique and prepare themselves for near-maximum singles. I will have most of my athletes attempt this workout as prescribed, as long as sound mechanics are maintained. My experienced athletes will be coached to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. For less experienced athletes, I will likely remove the sets of 1 rep and have them continue to perform sets of 3 reps at submaximal loads. This will provide them with optimal volume to continue technical development.

As with all heavy days, I will reduce load on the remaining sets if an athlete’s technique significantly deviates from sound mechanics or if there are multiple failed attempts.

This movement can be very difficult for a lot of athletes, but improvements come from continuous practice. For this reason, even if I have athletes that really struggle with this movement, I will keep them at light loads to work on refining range of motion and mechanics. However, there might be special situations where I modify the movement slightly. Some options, I may use, is to squat to a target that allows for sound mechanics, even if above parallel, and/or potentially elevating the heels to allow for a more vertical torso (though I only do this with very light loads). There may also be situations where I have athletes perform a heavy back or front squat followed immediately by some light barbell behind the neck strict presses or PVC overhead squats. I may use this strategy for an athlete where mobility issues severely limit loads on the overhead squat and I want them to still achieve the heavy loading stimulus of the day.

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Shiret Singh
February 26th, 2019 at 2:35 am
Commented on: Omega-6 Vegetable Oils as a Driver of Coronary Heart Disease: The Oxidized Linoleic Acid Hypothesis

Nothing new here. There have been studies since before 2009 saying the same thing. Any cardiologist worth his salt has know this for over a decade.

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Chris Sinagoga
February 26th, 2019 at 2:01 am
Commented on: 190226

Champions Club Scaling Notes


STIMULUS:

So I gotta say… I really, really think these handstand descents are working. I know it’s not a big number, but I hit a pr today that I had no business hitting with how inconsistent my training has been (215 lbs., when my previous one was 200). I felt more control, and that is what this workout is ultimately about. You need to be able to control every centimeter of the lifts today (if we didn’t want control, we’d be doing a snatch). Doesn’t matter what weight, how many reps, or how long you spend on each lift. Look for control — which is just another word for coordination.


GROUP:

I always hate seeing this come up on the main site because I know only about half of the people (or maybe less, to be honest) can really hit this lift as a true max effort. Their wrists hurt, they can’t get too far down, their shoulders don’t move like that… whatever the reason. The mobility is a long-term fix that we work on and have seen improvement, but what they need in the short term is to actually do the movement.

Here is the group scale today. 40 freaking minutes of boring, frustrating, hate-inducing tempo overhead squat practice. Everyone goes at the same time, everyone goes on your count, and loads range from PVC pipe to like 85 lbs. No need for racks, start with sets of 20 then work your way down. Nobody will enjoy it, including yourself, and the peeps will not appreciate it. But it will make them better, and that’s your job. If a couple people look good, then they can do their thing after the group leaves.


WARMUP:

Handstand — prep for ohs

Kipping pull-up — keep those on point with all the strict we’ve been doing

Hollow hold — tendency is to overextend on ohs, so this can help

Jump rope — always


KEY MATCHUP: your peeps’ temporary hatred of you vs. the Get Out Of Hate Free cards you’ve built up over your years of coaching them.


SCALING THIS WELL WILL CAUSE ME TO: Have a better overhead squat position at the end of the session than I did at the beginning.


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4 as an athlete (there’s always that dropping it on your neck factor that is not pleasant to think about) and 8 as a coach for reasons stated above


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 8. Strong people can get crippled by this movement. Which might mean they aren’t really strong. Which means usually they'll just skip it.

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Joseph Askwith
February 26th, 2019 at 2:01 am
Commented on: Omega-6 Vegetable Oils as a Driver of Coronary Heart Disease: The Oxidized Linoleic Acid Hypothesis

So I know it said specifically or something along the lines of the omega-6 being more harmful when coming from the vegetable oils but what about the omega-6 intake from farmed salmon?

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Katina Thornton
February 26th, 2019 at 2:54 am

I will not eat farmed fish, and I'm a little weary of hearing the term "sustainably raised" in reference to farmed fish, as it appears to assert a health benefit.

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Alexey Arutyunov
February 26th, 2019 at 1:50 am
Commented on: The Overhead Squat

Nice and clear video

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Steven Thunander
February 26th, 2019 at 1:19 am
Commented on: 190226

Globo scale... If you have bumper plates, you can do this one Rxed. You may need to clean the bar up and double jerk it into the OHS position. If you have only iron plates at your globo, go for heavy sets of 3-5 reps out of the squat rack, with safeties set high (a little lower than shoulder height). Otherwise you can do this as dumbbell overhead squats on each side (much more difficult).

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