Tuesday 4/14/09

For Weight.

Overhead Squat

5 x 3 x 3 x 2 x 2 x 2 x 1 x 1 x 1

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Again, this is one of those workouts where you should really focus on your form. Do not go so slow that you lose any kind of intensity but really concentrate on good mid line stabilization, keeping your head and chest up, feet angled slightly out, knees over your toes, and crease of your hips below the bend in your knees.

For those of you Ranger wannabes check out Monday's post on the CrossFit Endurance Website about a new Ranger who used CF and CFE to get physically and mentally prepared. www.crossfitendurance.com

18 comments:

Vanilla Gorilla said...

95, 105(f), 105, 115 (Not deep enough), 115, 125(Not deep enough), 125, 135.

Great to see such a large group today. Thanks to Major Mayo for helping with form this morning.

JP said...

95, 115, 135... I stayed at 135 for the other sets to work on my form. Thanks to CV for helping out.

dan09 said...

5 - 135
3 - 145
3 - 155
2 - 165
2 - 170
1 - 185 (F-Couldnt get it overhead)
1 - 185 (PR)
1 - 190 (F-Couldnt get it overhead)

Step said...

first time doing these, little awkward but i'll get it. just tryin to catch up to dan and V...


thanks to MAJs Mayo and Blackmon for the help with form.

SB said...

135lbs...tried 145 but was no go.

I did a "Virtual" Fran (unweighted) using PVC pipe afterwards.
time: 2:17 which cut my regular Fran time in half, which it should have. A little humbled though because the record for a regular Fran is 1:53 by Jason Kaplan so i have a ways to go. After the WOD, see what you can do when "strength" is not a limiting factor. Make sure you still achieve good form on thrusters. Enjoy!

C V said...

5-135
3-155
3-175
2-185
2-195
1-205
1-225
1-245

Mac said...

Worked up to 135 during the sets of 2, and then brought it back down to 95 lbs for some work on form. Shoulders seem to go fairly quickly, so I guess mine are "active".

Black and Gold CrossFit said...

135
145
155
165
175
185
185
185

Tried to "hang out" down at the bottom of the squat to get a good stretch and really work my balance and stabilization muscles. Wanted to try 195 but THS took over.

petera said...

75, 85, 95, 105, 105, 105, 115, 115

These are the weights for both Dana and I. Our form has greatly improved since the last time we did OHSs.
We have been using the PVC pipes to become more flexible for warm-ups before workouts. Thanks to MAJ B for holding me to the standard this morning! thanks Sir.

NM said...

OHSs are, by far, my biggest goat. Focused mainly on form this morning...got a lot of work ahead of me.

5-55
3-65
3-65
2-75
2-75
1-95
1-95
1-95

upty03 said...

5--95
3--105
3--115
2--125
2--135
1--140
1--145
1--145

RW said...

5- 95
3- 115
3- 135
2- 135
2- 145
1- 155
1- 155
1- 165

Chewy said...

I have never really done these before...definitely need some coaching/help.

5x5 @ 65lbs

just worked on form, need to build my flexibility so I am able to get low enough...

Michael said...

65, 85, 95, 95, 105, 105. Forgot the sets of two, but did 20 reps with the bar afterward to work on form.

N G said...

5 - 65
3 - 85
3 - 95 (F - crappy form, repeated))
2 - 100 (Last PR)
2 - 110
1 - 115 (F, repeated)
1 - 120 (New PR)
1 - 125 (should have been lower)

Griff said...

5-75
3-85
3-95
2-105
2-115
1-125
1-130
1-135

Tex said...

I spent the entire morning and 45 minutes this afternoon working on form with the PVC pipe and 95lbs. I feel much more confident in my form now.

Demet-hook said...

95
115
115
125
95
95
115
135
135

I felt good with my form except my toes would point outward as I squated