Overhead Squat
Overhead Squat
3-3-3-3-3
Work up to a max triple for the day.
Post loads to comments.
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For Time:
20 Overhead Squats 135/95
40 Pull-Ups
10 Overhead Squats
20 Pull-Ups
Overhead Squat comes off the floor. Load should be on the medium-heavy side. Any method of getting the bar overhead is accepable (Snatch, Power Snatch, Clean/Jerk/BTN Rack/PP). Sub for Pull-Ups is Ring Rows.
Post Rx and times to comments.
Throwback Thursday to when CFSBK hosted Annie Thorisdottir and Lindsey Valenzuela for the announcement of Open Workout 13.2. Who can you spot in the crowd?
- SCHEDULE UPDATE: CrossFit Teens is cancelled today and Tuesday.
- Due to the impending blizzard, the Community Potluck has been postponed until Saturday, February 6th at 7pm. We’re bummed that we have to wait another couple of weeks, but we want everyone to stay safe. You can still leave a note on the event page to let us know what kind of food you plan to bring!
TONIGHT! Look Feel Perform Better Q&A Info Session: “Understanding Macros”
Attend this Look Feel Perform Better Q&A Info Session, the second of this year’s bi-monthly Q&A Info Sessions. These sessions will function more as a support group setting than a true lecture, though they will begin with a lecture. In this second session, we’ll discuss how counting and regulating your macronutrient intake will, in turn, control your caloric intake and optimize your training while maintaining lean muscle mass. An open Q&A will follow.
Where: CFSBK’s second floor Annex
When: Thursday, January 21st at 6:30pm
Gym Etiquette Tip of the Week: Scanning In
Art by Jen Murray
Don’t forget to scan in at the Front Desk of 597 Degraw! Whether you’re taking group class, Active Recovery, Yoga, or Anti-Gravity, please scan your card at the desk and let us know which class(es) you’re taking. This is especially important for classes that meet at 608 Degraw. If you lost your scan card, the Front Desk will be more than happy to get you a new one!
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Yesterday’s Whiteboard: Squat | Dumbbell Thrusters, Box Jumps, Knees-to-Elbows
Ring Row Progression Gymnastics WOD
My Time as a Magnolia Bakery Cupcake Bouncer The Billfold
gym etiquette tip of the week!!!! SO GOOD
6am.
OHS: 95-115-135-145-155-165
All felt good, had to focus on stabilization on the heavier weights.
Metcon: 16:37 Rx. Decided to go heavy and throw out the clock.
OHS: 8-6-5-1 / 3-4-2-1. Pull ups: 10-10-6-6-4-4 / 10-10.
Lost the bar forward on the a few reps, last rep on the 1st set and first 2 or 3 attempts on the 2nd set. Pull ups were easy, quick sets.
7am with Jess & JB:
OHS – 75# / 85# / 95# / 105# / 115#
I can't believe how much my OHS has improved this cycle. PR'd my single @ 125# a couple weeks back (at another box) and got to 115# here without failure. Definitely a testament to the programming and coaching this cycle. Anyway, I have room on my heavy triple.
WOD @ 95# in 10:35
Broke the OHS into 8/7/5 and then 5/2/2/1. Meant to do it in 3 chunks but had a couple failures, both related to some wrist weakness on the back half. Strung 8 kipping pull-ups together in the first set and then digestible chunks ranging from 5 to 2. This was fun. Considering I had to bail on a WOD in October because I couldn't do more than 10 OHS at 75#, I'm calling this one a huge win for me.
OHS: 63-73-83-93-103.
When we did doubles a few weeks ago, I maxed out at 105#, so happy to hit this again for a triple.
WOD @ 83#, 1/2 pushups in 11:30
Broke up both groups of overhead squats into three sets. JB gave me the best cue ever for my pull-ups that I was pulling too early and should wait another second when I was further out. Huge difference. Went from struggling singles to consistent doubles.
Deadlift after: 275 x 3 x 3
6am with Jess and JB
OHS – 75, 95, 105, 105, 115
Kept it lighter and really focused on trying to find bottom, always a struggle with me on the OHS. Some helpful cues from JB to really slow down the decent which helped.
WOD in 10:42 with 95#. Lack of sleep and too much steak last night so took it easy on this. Focused on trying to get proper depth on all of these and think I succeeded for most except the last few of the 20.
OHS 10/10, 5/5
Pull-ups 5s for 40, 5+3s for the 20.
OG
Deadlifts
225, 245, 265, 285, 305 x5
I'm ready to shovel.
1. Josh- loving the personal touch to the blog 🙂
2. I'm looking to curate a solid crowd of individuals who will:
– work out consistently at 6:30pm
-push each other to do our very best
-beat the 6am crowd in the open
– ultimately get together & eat 30 pounds of dry aged steak at Peter Luger like the 6am crew did yesterday
I'm tired of 6am getting all the glory. Evening folks, we've got to step our game up!!
I love the idea of a mini-competition between morning and evening during the open!
I also think Allie B is a 6am-er at heart and she should come over to the dark side.
7 am:
Worked up to 83# in the triple OHS and WOD with #63 in 7:31. I usually freak out when cycling ohs in workouts, but for some reason these felt really stable. Did them in sets of 10–will have to move up in weight next time!
First class back after a few vacation weeks in Japan. 47-52-57-62-67 OHS – I have to check but I think 67# may actually be a PR or tied. So that was ok! But the WOD was a hot mess. At one point my jetlagged brain could not figure out how to get the bar up off the floor – I hope no one saw it but in a fog I attempted to clean it with a snatch-width grip. That was not pretty. Anyhow, it's good to be back in the 7 AM groove with everyone.
To Matty and Allie's competition idea – I thought I remember reading on the blog last year or the year before that someone's old gym did an intramural version of the Open where all participants were drafted on to teams and then competed by total score for each workout or style points or vibes generated or some other meathead KPI. I always thought that was a cool idea, and a way to make the Open a little more locally applicable.
Bench press: 172.5x5x3
Stagnating on the weighted pull-ups and dips:
Pull-ups @25lbs: 6,6, 5
Dips @25lbs: 6,7,6
@Allie,
I mostly come to the 6:30pm class, so you can count me in to represent the evening crew.
8 am with Fox
OHS 43, 53, 63, 68, 73 and 73. 73 might be a PR but I forgot to confirm that.
WOD – 52. Did the first set unbroken, the second set I dropped after 2 because I went way off balance, then 8. The pull ups took time because I was trying to work the spaz out of my kip using a green band, which might actually make it harder to kip because it's bouncy at weird moments. 8:02.
@Allie – I go to different classes depending on the day so does that mean I get invited to everyone's steak dinner? (Yes, please.)
i want steak ASAP please
12pm Crash B's Rowing:
3x3000m with 3min rest
1) 13:10.9, 2:11.8, 26s/m
2) 13:15.6, 2:12.6, 26s/m
3) 13: 51.3, 2:18.5, 25s/m
-The first piece was supposed to be at T4 zone (2:11-2:17), 2nd piece at T3-T4 zone (T3=2:18-2:26) and the last at T3. Happy about being pretty spot on with that and keeping to the lower ends of the range.
@Allie B
I love that idea!!! I want to commit to 6:30PM but I fluctuate between 6:30 and 7:30PM. The forming a team to battle 6AM though may make me commit though!
@Mike C
I really think that idea would be awesome!!! I know I am not going to regionals so this would give people (me) some nice motivation to push hard during the open. I think once everyone registers there can either be a draft, or random selection, or whatever way was used to pick the FGB teams.
all you 6's…psh…
7:30-8:30 is where it's at.
@Brad. Truth. 7:30/8:30 is where it's at.
This should be easy enough. Let's average the scores of the 6am members and 6:30pm members for each of the Open Wods. We can all pick a time that Saturday to do them together for added trash-talking. Winning group buys the steak for the losing group.
Steve, you better find me quickly because you have no chance to win without me. MattyChm is writing checks that you probably can't cash without me. Don't be the guy responsible for making 6am looking bad.
Steve's jump rope is my hero.
:'(
Steve! Shoulder too wonky for overhead squats so I went to the Y for a swim and some jump rope today – where I discovered that I swiped Steve's jump-rope by mistake! The horror, the shame. Sorry Steve, sorry Steve's jump rope! I only spritzed on it mildly. Returning tomorrow…. Scott
8:30pm stand up
Jump rope! I still may shame 6am but at least it won't be because of you! Nothing can separate us except Scott.
Steve's Jump Rope: I love you Steve, I've always have.
Steve: Ditto.
Glad to see Steve and his jump rope get reunited, but what about me? Has everyone given up hope on finding me?
4:30pm Group Class
OHS
95×3
115×3
135×3
155×3
175×3
185×3
OHS/Pull-Up Metcon As Rx'd 135lbs
8:00 Even
All OHS Unbroken
Pull-Ups
(40) 20-10-5-5
(20) 5-5-3-3-2-2
We'll do fun stuff for the open, My forearms are incapable typing more at this moment
I sure hope 8 am stays neutral in this 6 am/6:30pm war. 8 am'ers aren't into aggression. We're just super laid-back people who don't mind being consistently, egregiously late for work. Also, little known fact: we eat steak WHILE we WOD. One hand on the kettlebell, another on a New York Strip . . .
8 am w/ Fox
Overhead Squats
75-85-90-95-100
I think I had at least 5 more pounds in me. Should've made some larger jumps.
WOD
OHS @ 75#, scaled pull-ups to half volume with green band
Finished in 8:30, but then felt guilty for scaling volume on the pull-ups, so I did an extra 10.
I find solace in the fact that my bike helmet is out there, somewhere, keeping someone's head safe.
I went to the 4:30 class and got a lot of looks like "Do you even go here?" Just ask Jenna J., she can confirm that I do actually do Crossfit! I worked up to 93# on the OHS I believe that is a PR triple. I went for 103# and got to the bottom of the second rep and bailed out. Which makes me want to come to Crossfit classes more often bc 103# felt majorly difficult for reps. Want to be able to snatch that all day (instead of just once in a blue moon while jacked up on ultra-concentrated Kool-Aid) so maybe some more OHS are in order for me.
I was scared of that workout so I did 53# and ring rows. I finished pretty fast so maybe should have done more weight? Fun and fast workout! If there was a posse there who wanted to go to Luger's I definitely would have been in!
Mellow and fun 5:30 class today. Hadn't worked out since Sunday (sigh).
Allie's rallying cry had me going for a moment but then I remembered I had something else pressing to attend to, like not buying dinner for the huge 6am class…
OHS are pretty rare for me. Worked up to 165×3 which felt good. I struggle a little to hit depth on these (typical d-pack).
I was nervous about doing the WOD RX but shouldn't have been, the OHS totally were fine. I got 2 no reps from the coaches and gave myself another for a total of 33 attempts, but overall this was a good weight for me and I moved decently fast through them. 60 pullups is really high volume, though; this was basically a pullup workout for me. Finished in 10:19 with a lot of breaks to let my arms rest between sets of pullups. Not really a workout I could go hard on because of pullup fatigue.
Omg you guys are hilarious. Allie- Can I be in your gang? I mean I'm kind of a daytime person but definitely PM these days.
Bench Press
45 x 5, 75 x 4, 95 x 3, 105 x 2, 115 x 4 x 6
5:30pm with DO.
3RNFT
5 x behind the neck push press
5 x OHS
5 x sots press (ouch)
33#
OHS
63-73-83-88-93-95.5-100
Misloaded the bar (I thought it was 98 but forgot 2.5 on one side) and didn't notice until after I was done. Really happy with hitting 100 as I couldn't when we did 2x the last time! It's a PR- the very most I have ever overhead squatted ever, ever and I would have had more if we had had more time!!
WOD in 8:03 with 83# and 2/3 pull-ups. Not entirely sure how this happened! power cleaned and push pressed the weight up because I don't trust my snatch at that weight, OHS- 10-10, then 6-2-2 (I think?) Pull- ups were 25 for the first round, 15 for the next. I managed 5-4-3 a few sets of 3 then mostly 2's and singles.
Really surprised myself on this one because I was pretty scared walking in.
Awesome to see Whitney OHS all the weight and fly through this WOD and Asha demolish full volume pull-ups. So impressed.
3RNFT
10 x abwheel roll-outs.
20 GHD sit-ups
Great dying bug performance by coach today.
BSQT:
75% x 5 x 2
80% x 5 x 3 (BW)
Power cleans:
75% x 2
80%
83%
85%
83%
80%
RDLS @ 55kg 4 x 8
Good platform fun today
Team AllieB FTW.
I only mingle with those lowly morning folks when the schedule is out of control – like tomorrow morning. <—that may have been a poor choice.
7 a.m. may get an extra hour of sleep on 6 a.m. but I can confirm we spend most of it dreaming about steak
7:30 class with kharpz after a great informational session with professor Fox!
I <3 OHS
Worked up to heavy set of 3
95/115/135/165/185/205/225
Finished off at 225 which was hard but felt good.
WOD RX'ed in 5:34
Rested the bar on my back instead of putting it down
OHS 10/5/5
PU 10/10/10/10
OHS 10
PU 10/3/4/3
Set of 3 had 2 breathes between, really fast just for my grip.
Team Steak!
OHS: All sets of 3: 75-85-95-105-105
7# PR for a 3RM (and I was able to do it twice!). Had a slightly narrower grip as Katie suggested which I think allowed me to control the bar a little more.
WOD in 9:14 + about a minute 🙁
OHS at 83#: First round approximately: 8-5-2-3-2, Second round: 5-5. Glad Katie made me put 25s on the bar so I would stick it out even though they took forever. I also forgot I could rest the bar on my shoulders and dropped the bar which wasted time until I saw Ben do it.
Pullups: First 40 done in sets of 5-7. I only did 10 pullups by accident on the second set hence the additional minute I added to my time. Didn't realize I missed pullups until I wrote the WOD down in my notebook. I worked an 11 hour day so I will blame my miscounting on that. I rarely get frustrated in CF, but this really bothers me bc I would like to know my real time. 🙁 Doing 10 pullups after the WOD was not going to make me feel better. I will have to repeat this WOD during OG.
Thanks guys for all the encouragement as I was the last to finish in class!
@Allie, I love your idea! Can I be grandfathered in since I did 6:30pm last school year?
It's on! 6:30 is forming a solid lineup of contenders…It's not too late everyone! You can still join us! (Although I'd totally be a 6am-er if I didn't have to be to work by 7am every day)
OHS:
63, 73, 78, 83X3 (Felt solid)
WOD:
Went heavy for me (70#), 25/15 pullups
Don't really remember my time, except that I basically finished last.
OHS: 11/9, 5/4/1
PU: 3s the entire time.
ALSO! Started a new thing where every time I walk by this overhead hang at school I have to do a strict pull-up, as per Noah's suggestion at AG. I probably did about 20 today!!!!
My forearms are back to normal. Great comments today by all!
The cool thing about the open is that you can make as many teams as you want. What about an AM (6,7,8,10,12) versus PM (430,530,630,730,830) throw down for the open???
Special treat tonight… I got to take 5:30PM class!! Thanks DO for being the best ever 🙂 Really needed to be around people and lift some weights tonight.
WU:
crossover symmetry, hollow rocks, and btn snatch push press/ohs/sotts press combo…
OHS:
(63×3, 83×3)
103×3
113×3
123×3
133×3
143×3 *PR!
My previous best OHS was either 133 or 138#, so it felt pretty rad to squat 143 for three reps tonight. They weren't perfect, and I need to brace my ribs down more as I hit the bottom (thanks David), but they happened!
Haven't tried a heavy single in a while, and I feel ready to go for it!
WOD: 6:28 RX'd
Oh man this was fun.
OHS: all unbroken!
Pull-ups: First set: all 5's butterfly. Second set: 5-3-3-3-3-2-1
David did the first 20 OHS unbroken at 4:30 so I had to go for it. I knew it would be challenging but possible. Finished those just under a minute.
Also I failed my first power snatch of the second round of OHS. WOW FOREARMS!!!
Butterfly rhythm was good tonight: Still have some work to do here… the limit was grip!
So fun to be back in group class 🙂 Need to make that happen more often.
My first group class in quite some time.
630!
OHS 95-135-185-205-235-255 (f). Failed the last rep at 255. I was rushing and once I got on my toes I couldn't recover.
Wod rx'd 4:23. Finished the first 20 OHS in about :36. Pull-ups 12-10-8-5-5
10 OHS unbroken. Pull-ups 7-5-3-5. I broke up the pull-ups a lot but had about 2 sec rest in between drops.
Allie I want to be on your team but I can't commit to 6:30pm class, I'm afraid! Also- I have a pull-up bar at home and I used to do that because I have this thing where I forget what I was about to do when I walk into another room (we all do, right?!) and I need to retrace my steps to figure out what it Is I have forgotten- well i was trying to train myself not to do that by having to do a pull- up each time I passed the bar. It didn't work because because I am not that disciplined. But I'm ready to do that again! So I'm in for this challenge!!!
6:30 PM class
Today's OHS were a small victory for me. For the first time in 8 months, I was able to hold weight overhead. For anyone who's ever delt with an injury, you know how frustrating it can be when trying to make a comeback. Walking into this WO, I had zero expectations. In fact, I was already annoyed by the fact that I most likely wouldn't be able to do it at all. Well…not only did I do it, but I worked up to a solid 85lbs…woo hoo! I know that's warm up weight for some of you heavy hitters…lol, but for me, just being able to OHS again meant a lot.
Did the WOD in 9:03. I only used 55lbs for the WOD because I really wanted to focus on good form and also because I didn't want to do too much too soon and risk re-injury, so I kept the weight manageable and broke my reps as needed.
Thanks coach Whit for the awesome AR class tonight.
Latasha, your post gives me hope! Someday I will OHS again!
@DO YES! Too much pressure to arrange my daily routine to make 6:30! And you obviously want to avoid those two classes getting too full!
@Whit so sad I missed you on a rare day of me not being able to go to 5:30. Would've loved to see you destroy that WOD!
Oh and I used a belt on the OHS today since it was my first time doing volume at 83#.
8:30 With KHarpz
OHS: 75,95,115,115,125
With OHS I find that there is just this magical position that when my body finds it reps move smooth and quick otherwise its slow and stressful.
WOD: 9:49 #95 and 1/2 pull ups. All pull ups were sets of 2s or 1s
@DO – I like that idea! and like Klove said, you dont want those classes to get too full because Allie is a hell of a recruiter!
8:30 With KHarpz
OHS
95, 100, 110, 115, 120 KHarpz coached me up and had me slightly more narrow than my full snatch width grip and I felt much more control. Feel like I'm on to something now.
WOD with 95 lbs. Still nursing some discomfort so went with ring rows in place of pull-ups today. Finished in 9:28.