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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
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18 comments:

  1. Vanilla GorillaApril 14, 2009 at 7:29 AM

    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.

    ReplyDelete
  2. AnonymousApril 14, 2009 at 7:46 AM

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

    ReplyDelete
  3. AnonymousApril 14, 2009 at 7:47 AM

    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)

    ReplyDelete
  4. StepApril 14, 2009 at 8:05 AM

    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.

    ReplyDelete
  5. SBApril 14, 2009 at 8:22 AM

    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!

    ReplyDelete
  6. C VApril 14, 2009 at 8:43 AM

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

    ReplyDelete
  7. MacApril 14, 2009 at 9:53 AM

    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".

    ReplyDelete
  8. Black and Gold CrossFitApril 14, 2009 at 10:02 AM

    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.

    ReplyDelete
  9. AnonymousApril 14, 2009 at 12:01 PM

    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.

    ReplyDelete
  10. NMApril 14, 2009 at 12:32 PM

    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

    ReplyDelete
  11. AnonymousApril 14, 2009 at 3:35 PM

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

    ReplyDelete
  12. RWApril 14, 2009 at 4:29 PM

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

    ReplyDelete
  13. ChewyApril 14, 2009 at 4:42 PM

    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...

    ReplyDelete
  14. MichaelApril 14, 2009 at 5:48 PM

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

    ReplyDelete
  15. N GApril 14, 2009 at 6:43 PM

    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)

    ReplyDelete
  16. GriffApril 14, 2009 at 6:45 PM

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

    ReplyDelete
  17. AnonymousApril 14, 2009 at 8:12 PM

    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.

    ReplyDelete
  18. Demet-hookApril 15, 2009 at 5:36 PM

    95
    115
    115
    125
    95
    95
    115
    135
    135

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

    ReplyDelete