W.O.D. 9.7.10

Over Head Squat

use 65% of your 3 RM to complete the following:
3 Rounds for time of:
10 OHS
10 Push-ups (hand release from ground)

(compare to 7.26.10)

The Overhead Squat by Greg Glassman

Community Reminder:
The mobility class will start today at 5:30-5:45PM and 6:30-6:45PM.

Squatting below parallel with Adrian Bozman - video [wmv] [mov]

Jason Khalipa -295lbs - video [wmv] [mov]

Kristan Clever -195lbs - video [wmv] [mov]

Rebecca Voigt- 175lbs - video [wmv] [mov]

"What a man thinks of himself, that is his fate."
-H.D. Thoreau


Deb 100 - 4:25/65#
Kara 65 - 4:29/40#
Chris T.75 - 5:16/45#
Charlie 145 - 3:24/45#
Dorothy 105 - 4:10/68#
Jeff 120 - 3:00/70#
Kevin 115 - 3:02/75#
Hannah 120 - 6:05/70#
JZ 135 - 4:22/85#
Aimee 135 - 5:52/88#
Nikki 135 - 6:09/88#
Steph V. form - 11:54/22#
Miranda 110 - 6:09/70#
WW 105 - 5:42/75#
Josh 135 - 3:27/85#
Ben 55 - 4:23/35#
Mike F. 155 - 4:57/100#
Laura 100 - 4:10/65#
Nicole St. 22 - 4:48/22#
Jason 225 - 7:18/145#
Kristen S. 80 - 6:59/53#
Kim G. 63 - 6:22/33#
Shawn 165 - 3:40/110#
Karen 68 - 6:37/43#
Tim G. 135 - 5:55/85#
CC 105 - 6:36/75#
Liz 75 - 5:41/45#
Donkey 85 - 4:24/45#
Tom S. 205 - 4:46/135#
Sandy 40 - 5:22/40#
Mel 70 - 2:52/45#
Lisa 55 - 4:58/35#
Kristin T. 65 - 3:38/40#
Jay E. 235 - 4:15/155#
Lindsey 65 - 5:40/40#
Peterson 125 - 4:28/85#
Mimi 55 - 3:48/35#
Joe M. 125 - 4:37/85#


Anonymous said...

To the coaches in the house...Question. On a strength day like this (AKA any of the squats) what should I focus on the get the most out of it? Should i do box squats, don't worry about breaking parallel, break parallel but go really light on the weight? How do you work on OHS...when your air squat is not even close to par???

FYI- I can break parallel but its slow, chest comes forward, and the stretch is painful to my post surgery knee (causing some fear response i believe as well). I believe i can get to atleast parallel with good form and adequate speed.

Any advice appreciated...i could avoid these kind of WODS, but i don't think that's in my best interest.

Nikki said...

Hey Steph - I would go as deep as you are comfortable at this point - so if you say you can go to parallel with good form and speed, I would shoot for that. Maybe even set up a box at that height so you can consistently get to that depth. I dont like the idea of the squat getting really slow and, at the same time, you feeling pain. The last thing I'd want is for you to stall at the bottom of the squat and put undue stress on the post-surgery knee.

I would continue to work towards full ROM (going below-parallel) with airsquats and/or lighter weight bars, but for heavy days like this push yourself to the point of discomfort, not pain.

This is all based on you saying you are comfortable getting to parallel... if your squat was really far above parallel then lightening the load and working ROM would probably take precedence.

Anyway, that's my two cents! Obviously if Aimee or Jason (or Jeff, our new mobility specialist) has another opinion I would be interested in hearing.

Aimee Lyons said...

Steph- I would work ROM with PVC and keep working on your wall squat getting to proper depth, using a stimulus to squat to will give you a goal and target-also good.

Post knee surgery is not a time to be loading heavy on weights without proper ROM, remember you are still re-habing the knee back to 100%...but there is no better rehab than CrossFit....so I definitely don't think you should "avoid" these WOD's at all!!! See you tonight!

You should work lighter, more reps, proper ROM - vs a heavy 3-3-3-3-3 scheme. Also we can work with bands and help strengthen the muscles around the knee.

Jeff said...

I agree completely with Aimee, and definitely show up for the WOD!

Jerry said...

Had a good WOD thrown at me today that I did...

5 Rounds for time:
20 Push Press (65% of 1 rep max)
20 Air Squats
20 Burpees
20 Push ups

Time: 35:20
I only used 95lbs.. which was scaled down cause I didn't know my 1 rep max for push press.
But a good wod nonetheless....

Dorothy said...

Thanks for the mobility lesson today. Highly recommended to everyone.

Anonymous said...

Thank u! thank u! thank u! Tonight was invaluable! It was a pleasure getting my Hiney kicked by a 22lb bar!