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Wednesday

Workout of the day

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Overhead squat 5-3-3-1-1-1 reps
Stretch for 10 minutes.
Practice slow descent from handstand for 10 minutes.

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Comments on WOD 190327

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Juan AcevedoMarch 27th, 2019 at 12:54 am

Intended Stimulus . Heavy day! Overhead squats are one of the many contributions of CrossFit to the fitness world. It is as much of a strength movement as it is balance and flexibility. It requires focus, respect, and composure. Let's get after it! Today go as heavy as possible. Take the first sets as opportunities to dial in your movement, take your time descending and maybe pause at the bottom a couple times. Treat this as a gymnastic movement: own your shapes and the path between them. Athletes for whom their max overhead squat is considerably lower than their front squat and back squat should know they have some flexibility, motor control or balance restrictions. Today is a good day to work on those restrictions. The best way to do this is to work only with loads in which you can find awesome positions and stay in those positions for a LONG time. Remind yourself: shapes and mobility are earned by working hard to get strong in those ranges of motion! Athletes new to overhead squats can work on overhead mechanics and squat mechanics. Use your 10 minutes of stretching wisely and work on your weakest link. For the negative handstand push ups use your experience from 190323 and build on it. If you did not do 190323, check my post on that for ideas on how to attack this and to view videos on movements. Option 1 5 sets building to a heavy-ish set 3 Tempo Overhead Squats @2211* *take 2 seconds coming down, 2 seconds pause at the bottom, 1 second coming up, 1 second pause at top. Option 2 5 sets 30 seconds barbell overhead hold (play with height) 30 seconds squat hold Rest 1:00 Check videos on @dotcomscaled on instagram

Chris SinagogaMarch 27th, 2019 at 12:57 am

Champions Club Scaling Notes - trying a different format here - RANT: Another overhead squat max effort, same as maybe two weeks ago. There is a good chance this is not intended to be a pr - especially for experienced athletes - so as with most max effort days, don't look at the specific reps or sets. Set the timer for about 20 or 30 minutes and just do overhead squats. If you feel good enough to go heavy, then do it. If light weight comes calling, then going slow (5-sec on the way down, 5-sec on the way up, or slower) helps get a good stimulus. Seeing that this is coupled with basically an upside down overhead squat proves that point about not going for highest weight. Treat this one like a upper-body workout. GROUP VERSION - No squat racks, if you can't snatch it up, it's too heavy for today. Go on tempo on the coach's call. In between sets have a double lacrosse ball ready for some mashing. It's good to use new range of motion after you get it. I think Kelly calls this mapping? Save the handstands for another day. I'M IN A RUSH VERSION - Do 10 sets of 10 light(ish) overhead squats with a handstand descent attempt or two between sets. Stretch before you go to bed. I DON"T WANT TO DO MAX EFFORT VERSION - AMRAP with overhead squats, handstand hold, 400m run. WARMUP: Jump rope - always Strict knees to elbows - overhead squat except hanging Hollow hold - handstand and ohs prep [pick something you suck at] GENERAL FEAR LEVEL - 4. Normally 3 but heavy (or fatigued) overhead is a little worrisome.

Mike AndridgeMarch 27th, 2019 at 11:32 am

Took your advice on the ohs. Thanks!

Chris SinagogaMarch 27th, 2019 at 1:08 pm

Sure thing, Mike. How did it go?

Mike AndridgeMarch 27th, 2019 at 2:38 pm

Went well--pretty happy. Looking back, I probably could have gone to 3 reps with a longer pause in the bottom. Garage gym rant----worst part was the freezing cold bar at 5:30 am:)

Eric O'ConnorMarch 27th, 2019 at 1:09 am

My athletes will either spend time drilling the overhead squat or complete the Burgener warm-up with a PVC pipe followed by a slow build-up in load. This will give them plenty of opportunity 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 these athletes, I can look back at 190226 to give estimates on loads to be used for today. For less experienced athletes, I will likely remove the sets of 1 rep and have them continue to perform sets of 3-5 reps at submaximal loads. This will provide them with more opportunities to refine technique. 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. If I have athletes that really struggle with this movement, I will keep them at light loads and work on refining range of motion and mechanics. However, there might be special situations where I modify the movement slightly. One option is to squat to a target that allows for sound mechanics, even if above parallel. Another is 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. Stretch: I will focus on the shoulders, lats, and thoracic area. This is to help with recovery from the overhead squats and to help prepare for the demands on the descent from handstand. Athletes will complete 3-4 different stretches. Descent from Handstand: I will have my athletes attempt to progress in difficulty from what they did during the 190323 practice session. This could be by having them perform the same variation at a slower cadence and/or attempt to complete this variation with improved technique. The next option would be to progress in difficulty from the previous variation utilized. For example, if an athlete did leg lifts when piked on the box, I may have them progress to a handstand hold and crow pose combination. Feel free to check out my post from 190323 to see some of the options utilized on that day.

Steven ThunanderMarch 27th, 2019 at 1:30 am

Globo Scale: If you have bumper plates and space do this as Rxed. For those who don't, build to heavy singles at a weight that you can safely bring the weight down to your shoulder. For those of you who do not have barbells, you are working up the dumbbells today to find a max DB OHS on each side. 5-3-3-1-1 alternating sides with the same weight for each set. (5l/5r at weight 1, 5l/5r at weight 2, 3l/3r at weight 3, and so on). If you max out the dumbbells, do AMRAP until you have to put the DB down and count reps for each side. For the slow decent from handstand, you can do DB negatives or BB negatives if you do not have a wall to kick up to. Otherwise, you can do slow decent piked HSPU from a box/bench or couch, or even push up negatives. For the stretching, if you have access to ROMWOD or M-WOD, go ahead and do a session of that today for the stretches.

Rajat SamantaMarch 27th, 2019 at 2:42 am

30-40-50-60-70-70 all in kg!

Sebastien FitzpatrickMarch 27th, 2019 at 10:31 am

225lbs 155 - 155lbs 155 - 155 - 155lbs My wrist isn’t 100% back apparently, I felt some pain every rep. Stretched internal and external rotation of the shoulder, and did some wrist mobility. Handstand decent is getting slower in the first half, but the landing is still hard and fast.

Mike AndridgeMarch 27th, 2019 at 10:38 am

5x5 ohs @115 As slow and controlled as I could. Drilled technique. Stretched 10 min Handstand decent as slow as I could. m/49/175

Mike AndridgeMarch 27th, 2019 at 5:40 pm

Just watched a video from CrossFit Training about slow decent from handstand.....ummmmm I completely did it wrong. Ooops.

Claire Fiddian-GreenMarch 27th, 2019 at 11:34 am

Did yesterday’s WOD first and only had time for OH Squats before work. OH Squats: 5 @ 75 lbs., 3 @ 85 and 90, 1 @ 95, 100, and 105.

Dyon TorrellMarch 27th, 2019 at 12:15 pm

60kg-80kg-100kg. Did all from behind head.

Christopher GaisendreesMarch 27th, 2019 at 12:30 pm

80-85-90-100-110-115kg

Hendrik BünzenMarch 27th, 2019 at 2:13 pm

60-70-75-80-85-90(fail)

sebastien coteMarch 27th, 2019 at 2:57 pm

115x5 125x3 135x3 140x1 145x1(pr) 150(not deep enough) add for time rds of 5thrusters & 5 push jerks. of 95-105-115-125-135(very cool) practice handstand.descent

Michael ArkoMarch 27th, 2019 at 4:16 pm

Very poor at OHS, and I've not been working on these since I started shoulder treatment a few weeks ago. So rather than Rx, I just did several sets of 3-5 reps at various weights, barbell, 1-arm dumbbell (both arms), with barbell weight up to 75lbs and dumbbell up to about 28lbs -- for motion, stretch, position. At 75lbs I found maintaining the bar position a real struggle, so I also just did bar holds of about 15-20 secs to keep drilling the position. Enjoyed the stretching and the practicing of handstand technique, but I still suck at it.

Jesse DelanderMarch 27th, 2019 at 4:36 pm

155-175-195-205-225-245-275(f) Stretch ✅ HS practice ✅

Adam KingMarch 27th, 2019 at 4:45 pm

95 for the first 5, then 65 for the rest

Steve DayMarch 27th, 2019 at 4:56 pm

Only had up to 50 lb dumbbells so I did: OHS - 3x5 @ 50 DB Snatch 40lb x 5 (each arm) 45lb x 3 (each arm) 50lb x 3 (each arm) Stretch HS practice

Albert KombeMarch 27th, 2019 at 5:00 pm

95-115-135-155-165-175lbs(missed) Stretch for 10mins. Practice slow descent from Handstand for 10mins.

Nicole DeaverMarch 27th, 2019 at 5:14 pm

OHS 10@45/65/75/75# Stretching ✅ Handstand decent work ✅, not sure how slow it was. On my OHS warmup set at 45# I just felt off somehow so just went for volume instead of weight.

Nathan Michael KingMarch 27th, 2019 at 5:47 pm

5 X 195 3 x 205 3 x 210 1 x 215 1 x 220 1 x 225 1 x 230 Freestanding Handstand Holds paired with Wall Supported Handstand Holds

Gordon LeeMarch 27th, 2019 at 7:46 pm

Ohs 65# 10reps 85# 5-5-5 reps 95# 3-3-3 reps Toes to bar 30-20-20 Stretch 10 mins

Tom PerryMarch 27th, 2019 at 7:55 pm

57 / 167 Started CF in Aug-2006. Don't do OHS anymore with a shoulder replacement so I went into the way back machine and found a WO from 2010 I did. I know it was to honor the Firemen who lost their lives in 911. Workout is call '343'. I did it 24-Sep-2010. WO is 100 145# DL, 100 95# PC, 100 65# Gnd-to-overhead, and 43 burpees. Time then was 51:22. Today 9 years older, I did it but used 10# lighter weight for the lifting. Completed in 37:42. Thanks CrossFit.

Mike AndridgeMarch 27th, 2019 at 11:12 pm

Good work Tom.

Viktor WachtlerMarch 27th, 2019 at 8:02 pm

50-55-60-65-65-65kg Did not feel going heavier. Skipped stretching 10 minutes of slow descents done. M 42/1.78m/77kg

Marcel Ferreira MartinsMarch 27th, 2019 at 8:29 pm

Good Afternoon! In KG OHS 5x70 3x78 3x80 1x88 1x90 1x92 Thanks for all.

Vincent DahlqvistMarch 27th, 2019 at 9:20 pm

5x40kg, 3x50kg, 3x55kg, failed singles at 60 kg. Practiced handstand descends

Reymond KiddooMarch 27th, 2019 at 9:31 pm

#155-160-160-175-185-185-185

Owen WebbMarch 27th, 2019 at 9:35 pm

40kg, 50kg, 55kg, 57.5kg, 60kg, 60kg

Stacey ThompkinsMarch 27th, 2019 at 10:06 pm

M/44/6'2"/185# Made up row wod from a few days ago results there then OHS 135# 145/155 165/175/185 Will work on HS descents another day

Travis OwensMarch 27th, 2019 at 10:47 pm

95 115 135 145 155 175 185

Shane AziziMarch 27th, 2019 at 11:03 pm

135, 155, 165, 185, 205, 225(f) Rx

Kevin MarshallMarch 27th, 2019 at 11:31 pm

185, 205,215, 220, 225, 230

Tripp StarlingMarch 27th, 2019 at 11:39 pm

115(5) 125(3) 135(3) 145(1) 155(1) 145(f)

Stacey CarpenterMarch 27th, 2019 at 11:51 pm

ran clock but not important time12:30 5 strict CFgymnastics scale ring MU knees on ground start to dip 1 min box Lsit

Michael MarleauMarch 28th, 2019 at 12:01 am

Overhead squat 5-3-3-1-1-1 reps (115, 135, 135, 145, 155, 155lb) Stretch for 10 minutes Practice slow descent from handstand for 10 minutes (14 descents)

Michael BishopMarch 28th, 2019 at 12:14 am

Got to 145x1 had more but not pushing my shoulders yet getting better tho

Stacey CarpenterMarch 28th, 2019 at 12:30 am

did yesterdays then today's ohs 595 3105 3115 1120 1125 1130 then slow lower leg from handstand kickup to wall and switch feet it hold for 10mins practice some stretching and roll out later

Faye KnowlesMarch 28th, 2019 at 1:05 am

65x5 75x3 80x3 85x3 90x1 95x1 100x1 lbs

Js SmithMarch 28th, 2019 at 1:28 am

45# 50/55 60/65/70 10 min stretching 5 min slow pike push-ups Wrist started hurting so stopped there

Byron HillsMarch 28th, 2019 at 2:21 am

75-95-95-115-115-125 Need lots of work on OH squats - mostly shoulder ROM (5) 12 sec HS negatives 6 rep Trap Bar DL’s in between 150-200-230-250

Logan SimpsonMarch 28th, 2019 at 4:07 pm

29/m/5’11”/181 75, 95, 105, 115, 125, 135

Nathan BynumMarch 28th, 2019 at 11:09 pm

I felt terrible today. Hips hurt, back hurt. 114x5 135x3, 155x3 165x1f, 165x1, 175x1 I did the stretching but not the handstand practice. M / 39 / 6' / 193

Tripp StarlingMarch 29th, 2019 at 12:45 am

Wifey: 15(5) 15(3) 15(3) 25(1) 35(1) 45(1) 50(1)

Nathanael AkinMarch 29th, 2019 at 2:18 am

95-115-125-135-145-145

David MzMarch 29th, 2019 at 5:05 am

135 5 155 3 165 3 175 1 185 1 190 failed

David SwicegoodMarch 30th, 2019 at 1:11 am

5x 65 3x 75 3x 75 1x 85 1x 85 1x 95 About 7 ascents for HS

Knox WilliamsMarch 30th, 2019 at 3:46 am

95, 105, 115, 125, 135, 145

Christopher VoghtMarch 30th, 2019 at 2:25 pm

OHS 5@165 3@185 3@195 1@205 1@215 1@225

Tyler WoodMarch 31st, 2019 at 11:44 am

5: 70 3: 80 3: 80 1: 90 1: 100 1: 110 lbs.

Clint MichaelMarch 31st, 2019 at 11:00 pm

95, 115, 115, 155, 165, 170(fail)

Richard FosterApril 1st, 2019 at 12:59 am

Dotcomscaled option 2 5 x OHS Hold x 30sec Squat hold x 30 sec Rest 1 min 5x3 Slow -'be HSP with feet on box Max hover hold

Richard FosterApril 1st, 2019 at 1:00 am

20 mins stretching/ yoga between

Shannon SaidApril 2nd, 2019 at 10:55 am

5s - 60kg 3s - 70kg 1s - 80kg but not good form Replaced handstands with 10 mins of scales

Sam PatApril 2nd, 2019 at 5:26 pm

5-3-3-1-1-1 min on rowing machine stretch - 10 min practice pushups - 10 min

D SchultzApril 2nd, 2019 at 6:41 pm

5-45 3-55 5-65 4-75 3-85 2-95 1-95 1- 105PR need a lot of work still Rx’d stretches and HS slow decent Plus farmers walk 350# 12rds 20 ft 9:42

Morgan GreeneApril 9th, 2019 at 2:11 pm

135, 165, 175, 185, 185, 190

John DoodyApril 9th, 2019 at 10:48 pm

145-155-160-165-170-175lbs

John CampionApril 10th, 2019 at 6:14 pm

All kgs 65 65 70x1 70 70 70

Jeff ChalfantApril 18th, 2019 at 5:52 am

145-165-165-175-175-175 Abductor and forward fold stretching. Straight leg straight arm straddle lowers from handstand as slow as possible. 10-12 from wall, 3 from freestanding

Jeff ChalfantApril 18th, 2019 at 5:40 pm

Barefoot so I could work on correct foot usage, no belt, went deep. Felt much better than last time we did OHS. 40/192/5’9”

Kevin MillerApril 23rd, 2019 at 2:29 pm

5-135 3-145 3-155 1-165 1-175 1-185 (Failed)

Kury AkinMay 1st, 2019 at 3:18 pm

35. 45. 55. 60. 60. 62.5 (25mins) Squat stretch 11 Kip ups to wall and slow descents (5-8secs)

Nate GordonMay 7th, 2019 at 8:41 pm

95-135-155-165-175-185-195-200-205f

Francisco AlférezMay 14th, 2019 at 10:08 am

32-42-42-52-62-62-kg. 71-93-93-115-137-137-lb. TOTAL: 292-kg. (644-lb.)

Manchild ManchildMay 28th, 2019 at 5:13 pm

MaxRack, and did stretch last 95, 2x105, 3x115