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Overhead Squat

(E2/8) 3-3-3-1 Tempo Squats

A tempo simply means that the amount of time you spend in certain positions of an exercise are controlled.  This is a great way to develop position-specific strength and stability.  Today's tempo will work like this:
:03 Hold at the top
:03 Hold at 1/4 depth
:03 Hold at full depth
:01 Ascent back to top

Post loads to comments.
compare to 8.28.10

For time:
63 Double Unders
21 Power Cleans 155/105
45 Double Unders
15 Power Cleans 155/105
27 Double unders
9 Power Cleans 155/105

Post time and Rx to comments.

The Congregation Ritual

There are no classes this Saturday for Robb Wolf's Paleolithic Solution Seminar.  Folks who won't be coming to see Robb speak are encouraged to come out to Red Hook for some track work and tacos.

CFSBK Track Meet
9:30 am
Benchmark distance at the Red Hook Track
4 x 400 meters
Food Truck Follies to follow!

Please RSVP to Christian(AT)CrossFitSouthBrooklyn.com


Fight Gone Bad Team 9:
1. Alec H
2. Charles L
3. J L
4. Laurel M
5. Jenn M

Fight Gone Bad Team 10:
1. Will S
2. Debbie P
3. Josh L
4. Claire M
5. Jeremy F

Reader Comments (19)

@David Mak: Hey, email me at samirchopra1 AT Yahoo DOT Com
September 1, 2010 | Unregistered CommenterSamir Chopra
Look at Laurel's hair in that photo!

Hello from self-imposed exile...miss all y'all! Work travel, insufficient sleep, and LHP are all conspiring to keep me from the gym, boo.

Congrats JMD for your very well-deserved recognition. I love the new feature.
September 1, 2010 | Unregistered CommenterCharlotte
I did this last night and was excited to actually do a double under WOD as RXed. Then the numbers got revised up... boo. But still, I was happy how this went.

OHSq(3): (45, 65, 95, 115) tempo sets at 115, 125, 125Acc WOD: 42 DU + 21 cleans + 30 DU + 15 cleans + 18 DU + 9 cleans = 10:29
September 1, 2010 | Unregistered Commenterkatie
Tempo OHS 3-3-353x3, 58x3, 63x3I think I could have gone heavier still had my wrists not petered out on me. Next time I will tape up.

WOD: Did last night's version of the DU wod/clean wod which was 42/21, 30/15 and 18/9. Did it light at 63lbs = 7:17
September 1, 2010 | Unregistered CommenterBethany
paleo challenge, anyone?

after robb's talk on saturday, i'm sure i'll be ALL fired up to do a 30-day challenge (my first) and i'm looking for at least one other person to take the ride with me.

so if you are looking for a buddy, ping me.

mignyc at gmail dot com.
September 1, 2010 | Unregistered CommenterMichele
OHS tempo: 95x3x3

This went pretty well. Nice to have Dave Mak back.

Double Under/Clean wod: 13:27 135 lbs.

Double unders are still slow, I would have much preferred last night's version. Cleans felt pretty good though.
September 1, 2010 | Unregistered CommenterBjorn
OHS tempo: 115x3x3 - felt pretty good

DU/Clean WOD - 7:45 Rx'd Those cleans added up

Good to see everyone tonight. Big class!
September 1, 2010 | Unregistered CommenterDan Langevin
for those looking for it, we did a similar workout april 8th.

mostly due to improved form on the clean, i took five minutes off with the same weight (thanks coaches)

7:19 at 105 lbs. overhead tempo squat at 105 lbs
September 1, 2010 | Unregistered CommenterJMD
OHS with Samir - great partner, brutal work. (45x3, 65x3, 85x3) 95x3, 100x3, 105x3. Wasn't sure where to work this given all the hip shenanigans. Felt good. Last rep I turned into warm jelly, but it still came back up.

WOD: 8:19 as rx'd. This was fun. I started a minute behind everyone cause I was a slow poke and had to use the bathroom, but once I was into the workout I forgot and just felt wildly behind everyone else. very motivating.

Just a reminder that Sunday @ 9:30 is our wedding after party to which all of you are invited. Come have bubbly stuff and eat ice cream, or cut to the chase and go for the tequila. We'd love to have you.
September 1, 2010 | Unregistered CommenterLaurel
paleo challenge buddy has come forward! we begin this weekend.

tonight, fifth meeting of Strength Cycle A:

feeling much more lubricated by the high ambient temperature. oh, and the return of the prodigal lifting partner.

on the other hand, hip flexors feeling the opposite of flexxy for over a week. trying all kinds of contortions and worshipping at the altar of Kelly Starrett trying to unlock them.

no dice.

regardless, we pressed on.


smooth sailing : 45x5, 75x5, 95x5, 105x3, 115x3x5.


butt back! 33x5, 40x3x5.


my great triumph from last cycle, undone.

blue band: 6,4,5.

note to Ariel: fish oil+feelings=fun for all.
September 1, 2010 | Unregistered CommenterMichele
Man what an emontional rollercoaster class was today.

Started off a lil tired, but woke up after the whipping rope on my back.

Got into some OHS that I felt good about on a whole. This was only my second time with OHS, but i felt a lot better this time around. Still needs work (stay on heels, knee out, tight abs, big chest, the usual)

Then came the WOD, which I was excited about at first, that just never seem to end. If i could have just kept my cold, I think I would have done much better. But I had to have a tantrum, all because i couldnt count my reps

so0o0o thanks for letting me vent ... I am sorry for my childish fit.
September 1, 2010 | Unregistered CommenterJosh M
2 rounds 10 squats, 10 swooshes, 10 kb swings

Snatch to 70kgClean-grip Sots press to 50Trap Bar DLs to 114x4x4HSPU+vest: 3x3Incline db rows: 30lbsx4x6

September 1, 2010 | Unregistered CommenterYoon
Thanks Bjorn, always a great day when I get to work out with you.So I did Low Bar Back Squats because I can't pretzel my body(yet) into a form any where near resembling an over head squat. 215 x 3 x 3Still keeping it easy on the back

The DU/clean WOD, 11:41 @ 115There were some rockin' times posted and incredible effort exerted today. Insperational!
September 1, 2010 | Unregistered CommenterDavid Mak
Warmup:-jump rope practice-wall stretches

OHS 3 sec tempo(45x3, 55x3, 65x3)work: 75x3, 80x3, 85x3-Definitely got increasingly wobbly as the weight got heavier but all felt good. The 3 sec holds definitely made it more challenging. Looking forward to more OHS exposures!

DU/Clean wod:9:09 @ 88lbs.-knew that this wod required way too many cleans for me to be able to go heavy. Next time i'd probably try 95. My du's weren't great and that got me frustrated while also wasting energy in failed attempts. Need to go back to practicing these more often.

And Yoon, the only swooshes I know are on Nikes. Doubt you incorporated sneaker tying into your warmup...can you explain? ;-)

September 1, 2010 | Unregistered CommenterJess
My first class with Margie! Hard to believe. Lots of fun today though, and great coaching :-)

OHS 3 sec tempo:(22x3, 42x3)work: 62x3x3-think this was my 2nd or 3rd time ever with OHS, so wanted to start conservatively. felt pretty good. 62 was heavy, but i'm ready to go for more.

DU/CLEAN WOD:8:28 @ 65lbs-I don't have consistent DUs, so just started as best as I could before I lost them and it got ridiculous...-so, 30 DUs to start, then did double the amt of listed DUs as singles. (30 DUs, then finished with 66 singles that round; all others were singles)-cleans are feeling much better and this went up pretty quickly, so look fwd to adding more weight here

September 1, 2010 | Unregistered CommenterWhit
Hey Jess,

Swooshes = a back squat/push press combo. It's not an official term or anything, but I heard a friend call them that one day, and it stuck. Plus it rolls off the tongue a bit better than "back squat to snatch-grip behind-the-neck push press" or "snatch-grip behind-the-neck thruster." :)

They're a nice exercise to incorporate into a weightlifting warm-up. I don't go too crazy with the loading since I'm not a fan of anyone lowering significant amounts weight behind the neck. Plus catching the bar properly on the descent takes a bit of getting used to.

That said, I have seen a video of a 2004 Olympic gold medalist perform these with well in excess of 300lbs for reps. Yikes!
September 1, 2010 | Unregistered CommenterYoon
*performing, not perform
September 1, 2010 | Unregistered CommenterYoon
A very hard day at the box.

OHS with Laurel as partner - good times! Identical lifting numbers: (45x3, 65x3, 85x3) 95x3, 100x3, 105x3. (the 105 came after I bailed on the first attempt due to wrists giving way - Margie came to the rescue and taped me up and I tried again and did it, but a bit ugly).

Then came the soul-destroying DU/Cleans WOD. My laces became untied three times, I lost my double-unders. Miserable. I finished in 13:22 with 105 lbs. I felt wrecked and bummed afterwards; losing double-unders is not cool. Need to practice and get them back.
September 2, 2010 | Unregistered CommenterSamir Chopra
Nice semi-private with Shane and Alec tonight. Thanks for the push on the overhead squats Shane!

WU: row 10 hard pulls, 10 easy, 10 hard, 10 easy, 10 hardDROMS

OHS 1-1-1-1-1(33x5,43x5,48x5)53x1,63x1,73x1,83xF,83xF, 78x1ish,78x2PR

Had to do that last one twice just to make it count. Learning how to go to weights I will most likely fail at in order to find a new range is the lesson today.

SDHP review

:40 on, :20 off alternating SDHP 45# and Box Jumps 20" as mini FGB practice. Oh. Boy.
September 2, 2010 | Unregistered CommenterDeb

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