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Sunday, June 8th, 2014 - OHS
Posted: 07 June 2014 05:35 PM   [ Ignore ]
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SUNDAY 140608

Overhead squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 130424.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 07 June 2014 05:36 PM   [ Ignore ]   [ # 1 ]
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Last time out, Unforgibbon scaled this as:

unforgibbon - 23 April 2013 07:59 PM

This is a self-scaling WOD. However, buttercups are well-advised to work unloaded or with an empty bar to gain familiarity with the overhead squat.

More experienced lifters can choose to hit one load straight across for 7 singles or pursue a 1-rep max.

Recall that the overhead squat is a skill-transfer exercise for the snatch, so you should be trying to bring both lifts together in terms of foot and hand position. We look to overhead squat with our feet in the same (landing) position as we receive a snatch. We should grip an overhead squat with our snatch grip.

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Craig Massey


“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 08 June 2014 02:30 AM   [ Ignore ]   [ # 2 ]
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21-15-9 reps for time of:
115-lb. squat cleans
Handstand push-ups w/ 1 Ab-Mat

Time - 16:56

Had to keep this a little lighter since my shoulder is still smarting from heavy cleans last weekend.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 08 June 2014 03:19 AM   [ Ignore ]   [ # 3 ]
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Warm up: 500m row

WOD 140605 (Pack)
21-15-9 of:
DL 85kg,
Pull ups
Time: 5:39

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M/47/80kg

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Posted: 08 June 2014 07:59 AM   [ Ignore ]   [ # 4 ]
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W/U
5:00 jumping rope
stretch
handstands
3x samson, shoulder pass

Back Squat
10 x 45 5 x 95 5 x 135 3 x 140 1 x 145
3 x 160
10 x 45

140606
Pack
4 rounds for time of:
400-meter run
65-lb. thruster, 15 reps

16:14

$o
headstands

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M/42/5’10”/173#

“Be yourself, everybody else is already taken.”

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Posted: 08 June 2014 09:12 AM   [ Ignore ]   [ # 5 ]
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4 rounds
floor wipers w/ 135 (20-30-30-30)
hand to chin pull-ups (10-12-12-12)

then 3 x 10 chin-ups

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 08 June 2014 09:19 AM   [ Ignore ]   [ # 6 ]
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Recon Ron, 6 pull-ups: 1-2-2-1

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 08 June 2014 10:24 AM   [ Ignore ]   [ # 7 ]
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12,5 trail running 1:20

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M/44/6´/185
CF since 08/01/2013

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Posted: 08 June 2014 11:49 AM   [ Ignore ]   [ # 8 ]
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140606

Pack
4 rounds for time of:
400-meter run
65-lb. thruster, 15 reps

16:36

rolleyes

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Oak Ridge, TN
M / 33 / 5’11” (181 cm) / 220lb (100 kg)
CrossFit-ing since 1 May 2012
1 Corinthians 16:13

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Posted: 08 June 2014 12:12 PM   [ Ignore ]   [ # 9 ]
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Box squat 12”
235 x 5

Left leg working really well!

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 08 June 2014 12:13 PM   [ Ignore ]   [ # 10 ]
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Been off Line for 3 days competing in the 3 Gun Midwest Nationals. Felt good to get back to it!

3 rounds of 10 reps
Samson Stretch
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

Overhead dumbbell squat #(total both dumbbells)
10#-20#-30#-40#-40#-40#-50#

When I reached 50# my form fell apart. I am still working on the Overhead Squats in the warmup. My shoulders are super tight still making it hard to get the form at the higher (for me) weights. Any advice would be great.

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Posted: 08 June 2014 01:26 PM   [ Ignore ]   [ # 11 ]
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Warm Up:  500m Row, 20 Pass Throughs, 20 OHS w/ PVC, 3 @ 75#

Work Sets: 95, 105, 115, 125, 130 (PR), 135 (PR), missed at 140# core was breaking down in the bottom of the squat

45/m/5’8”/ 146#

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M/45/5’8”/146.  CrossFit Level 2 Trainer.  Health and Fitness is my passion.

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Posted: 08 June 2014 01:29 PM   [ Ignore ]   [ # 12 ]
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markhawkeyeordnance - 08 June 2014 12:13 PM

Been off Line for 3 days competing in the 3 Gun Midwest Nationals. Felt good to get back to it!

3 rounds of 10 reps
Samson Stretch
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip

Overhead dumbbell squat #(total both dumbbells)
10#-20#-30#-40#-40#-40#-50#

When I reached 50# my form fell apart. I am still working on the Overhead Squats in the warmup. My shoulders are super tight still making it hard to get the form at the higher (for me) weights. Any advice would be great.

I think you will find that your OHS with a barbell would be much stronger.  Doing them with dumbells or KBs substantially ups the difficulty of an already difficult move.

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M/45/5’8”/146.  CrossFit Level 2 Trainer.  Health and Fitness is my passion.

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Posted: 08 June 2014 01:48 PM   [ Ignore ]   [ # 13 ]
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81 Degrees, 52% Humidity

140605 Pack Weight, Rx Reps
21-15-9
185 lb Deadlifts
Pull-ups
9:09

5 Minutes Rest/Set-up

140606 Porch-ish
4RFT
400 Meter Run
75 lb Thrusters, 15 Reps
17:22

First workout(s) since taking 3 days off and I really felt sluggish.  I had all the energy in the world yesterday and I woke up this morning feeling out of it.  My only theory is that I mowed the yard yesterday (something I haven’t had to do in a long time) and maybe all of that pollen and dust got to me.  No clue.  Very frustrating.  As for the OH Squat workout, good job to everyone.  My knees don’t dig OH Squats so I’m going to skip that one.

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2 Timothy 1:7 For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.

1 Corinthians 9:25 All athletes are disciplined in their training.  They do it to win a prize that will fade away, but we do it for an eternal prize.

Why do I workout?  To make light of heavy situations.

M/34/5’10”/185

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Posted: 08 June 2014 02:24 PM   [ Ignore ]   [ # 14 ]
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Rowing and HSPU variations

Afternoon bike ride
11.7m, 44:15, 15.8 mph


pullups, green band
14x3

Deadlifts
5x5 165#

Squats
5x5 115#

Puppies
3 rounds
500 m row
Max super strict push ups -or- 10 roll up push ups

Time: 9:36
I did 10 inclined pushups (Smith machine #4)
Focused on keeping my elbows in

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M 51/5’9”/177#190#
CF DOB 9/9/2009, 198#
1st half-ironman 9/12/2010

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Posted: 08 June 2014 02:31 PM   [ Ignore ]   [ # 15 ]
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OHS
Overhead squat 1-1-1-1-1-1-1 reps
20-30-40-50-60-70-80

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M / 56 / 5’ 7” / 173 lbs
Started Crossfit Jan 10, 2009
Age is an issue of mind over matter. If you don’t mind, it doesn’t matter. Mark Twain
PRs: http://www.crossfitbrandx.com/index.php/forums/viewreply/315127/

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