Overhead Squats

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Athena commented on 20-Jan-2010 07:04 PM

CFFTW WOD: RXd 5 rounds

Corey commented on 20-Jan-2010 08:05 PM

Today's WOD - 7 rounds plus OH squats, situps and 10 wallballs. Used 65# on OH squats, which is one of my weaknesses, but getting better. That was a good weight for me to get a good rythm. Short rest then a 1000m row - 3:22.

Eugenia commented on 21-Jan-2010 06:11 AM

AMRAP = 5 rounds plus 5 OH Squats - 25# bar, 10# WB. Bar and ball were too light, but needed to work on form, thanks Darin for the help and thanks to Kim for cheering me on!

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Overhead Squats

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Coach D commented on 19-Mar-2010 07:24 AM

Duh to me! I just noticed Josh was representing CFFTW at the run. Way to go Josh! I want to thank Josh and Terra for supporting CFFTW in their athletic endeavors outside the gym. It is families like this that make CFFTW a family!

Todd commented on 19-Mar-2010 08:25 AM

I like that determined-and-focused-while-I'm-POSE-running look. Way to represent J!

Tina Neuwirth commented on 19-Mar-2010 08:33 AM

Great job to Pete, Charlie, Amber, and Erin this AM! Way to stay determined and finish strong on the MetCon, and while those OH squats are tough, you all moved toward some great movement! I finished what I started Wed, but I don't recommend it! The rep count is too high, and I'll probably be feeling my shoulders (and my age) very soon. 7-6-5-4-3-2-1 pull ups, dips, ring rows, and ring push ups: 8:53. Next week, I'm back on a strength kick with lighter MetCon and some running if the weather holds. Have a great (maybe snowy) weekend all!

Terra commented on 19-Mar-2010 09:11 AM

Sorry I missed you guys this am. My body was screaming for rest...and I am practicing adding rest/recovery to my training. Still woke up early and couldn't sleep in, but laid in bed :)

Terra commented on 19-Mar-2010 09:12 AM

Pete...if you missed your beating today, I will be there tomorrow am at 8 :)

Coach D commented on 19-Mar-2010 03:09 PM

300m swim SC CFE, 5:32. 3 secs over PR, bummer.

Corey commented on 19-Mar-2010 07:53 PM

Today's wod-overhead squats-75-95-115-135-155. PR for me. I don't think I've even done 135 before tonight. Dman and Clayton were great helping with my form. You guys are awesome. Felt like I was finally getting it to some extent. On the amrap got 9 rounds plus 8 wallball. I think the bacon cheeseburger from lunch bit me in the bu** during that wod. I have got to get back on that food horse.

Peter commented on 19-Mar-2010 09:25 PM

Today's WOD was brutal for me. I did 8 rounds and finished up with wall ball. Charlie whooped up and completed 9 rounds.
As for the OH Squats: 95-105-115-135-145(2) 135(3). Corey you are a beast! I can tell I'm going to be struggling these weekend.

Terra- rest and fear are two different things. Unfortunately, my membership only allows me 3 days a week. Which makes it hard to kick your butt full time. Have fun tomorrow! You missed a great WOD. You probably wouldn't have placed though...wait sure you would of you just would have OH Squatted the bar and would have bypassed the weight on lunges and then done the ring pushups incorrectly. That would have given you 11 or 12 rounds.

Kimberly commented on 19-Mar-2010 11:00 PM

hahahahaha pete and tara ya'll are hysterical! i only got in 6 rounds. it kicked my butt!

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Overhead Squats

WOD

Overhead Squats 5x5

Rest

10!-10,9,8,7,6,5,4,3,2,1

Box Jumps 20"

HSPU (scale to push-ups or pike HSPU, if piking maintain vertical posture)

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This firefighter not only brings his "A" game to any fire, but he also is a CrossFitting beast! 

Come one, come all! We are adding a Ladies Only CrossFit Class at 8:30 am T-Th! This class will be taught be Miles. Our goal is to promote more ladies who don't presently train due to scheduling issues to have a later morning class for training. We are also working on a childcare sharing model where moms can come and train and provide each other childcare during the training session. If you are interested in the childcare, contact Michele at 817-715-3437.

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Tina Neuwirth commented on 14-May-2010 09:07 AM

Good to have Pete and Terra back to the gym on a Friday! Missed the rest of you though. I did OHS, but 3-3-3-3-3: 65-75-85-95-105. Then 3 sets, 20 reps of GHD sit ups, and GHD hip extensions (not for time). I am really spent this week! Have a great weekend everyone. And good luck to D-man and Clayton in the sprint tri on Sunday. We'll be rooting for you guys and waiting for your post on how you did. Rock it!

Kimberly commented on 14-May-2010 06:21 PM

55-65-75-80-85 & 5'34"

Michele commented on 14-May-2010 09:39 PM

10! Time-5:53. No time for OHS tonight.

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Overhead Squats

WOD

Overhead Squats 3x5

Rest 

Dragon Flags 3x5 

800 meter Run (all out effort for time)

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Check this video out! This is a great accomplishment for any athlete. Tina has been working towards the muscle-up for months. She mentioned to me at least 3 months ago that she wanted to be able to do a muscle-up. So, she started diligently working on the transitional skills of pull-ups, ring pull-ups and dips. She also worked on the false grip. This is what a plan, hard work and consistency will get ya. You go girl! CrossFit Fort Worth's first female muscle-up! Who will be next?

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Athena commented on 21-May-2010 08:48 AM

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Athena commented on 21-May-2010 08:50 AM

Oops, trigger finger went to fast on the "Return" button. Tina, that is AWESOME!!! And very inspiring. That would be my goal for the end of this year. I can get my forehead above the rings but that's pretty much it.

Terra commented on 21-May-2010 09:39 AM

Way to go Tina...that is awesome! Very proud of you. Now, if I can just get strong enough to do pullups (more than 2!) unassisted...
Missed Pete this am...I think he was still embarressed about last Friday's rendition of HSPU's. I admitted my defeat and moved on, but guys' egos are bigger...not to worry, Cesa filled in on smoking me. My real accomplisment was making it to the gym today, thanks Erin!
OHSQ did very light weight, still nursing my shoulder back 45 but did 7 sets for fun. I think my 800 was a 3:05. Welcome to the group Beau...looking forward to Katie and Katie's husband joining us soon.

Tina Neuwirth commented on 21-May-2010 10:22 AM

Thanks guys. Athena, just keep working on the transitional skills and it WILL come. I actually did it for the first time last Wed, but the video was sideways and we could not turn it. I did not expect to actually do it...I was working on my transition and actually got over the top! Anyway, thanks! Today we did 5x3 dragon flags, and a 1000 m row: 4:21. I haven't done a 1000 m row in a while, but I think that is faster than my last time...definitely NOT my strong suit though.

Tina Neuwirth commented on 21-May-2010 11:29 AM

Speaking of trash talkin'...Corey, your post said you'd be in the gym in the AM tomorrow. That was yesterday, but I didn't see you today. What gives? And if D-man wants trash talk, I just have to say that everyone should take note of my time on the KB/SU WOD the other day, then take a look at D-man's. Ask, and you shall receive D-man...not often I can trash talk you! Happy Friday!

Corey commented on 21-May-2010 12:08 PM

Awesome job Tina on the MU! Definitely not an easy movement! Well as for this morning, I had my alarm set, told my wife I was going and the next thing I know it is 6:30 and I had turned the alarm of in my sleep! I don't even remember it going off! I was actually pretty bummed. Sorry I couldn't be there to smoke Tara too! :). So I'm going to do a quick wod at home this afternoon before we go camping for the weekend - 7 rounds for time of 10 body weight deadlifts (180-185 depending on time of day!), 250m run, 15 pushups, 20 situps. I'll let you know how it goes.

Corey commented on 21-May-2010 01:14 PM

Ok, I did everything as explained above except I used 165# on deadlifts because that was all my dinky barbell would hold! It turned out to still be a potent wod - 19:22. Love that Garmin I got for my (wife, wink) as I was able to map out exactly 250m.

Clayton commented on 21-May-2010 01:24 PM

Awesome work Tina!! Working hard for the goal, nice job.

Terra commented on 21-May-2010 01:55 PM

YES!!!, Tina, I noticed that you were faster than D...but didn't want to point out that he was faster than me :( I am getting my mojo back and pray that I don't take 3 weeks off again for a while! Wow, it appears I am on everyone's list to smoke...guess I better get my butt in gear and learn to love running in this humidity! Hills tomorrow am :)

Clayton commented on 21-May-2010 02:12 PM

And good luck to Athena, she has a match in Louisiana this weekend. Knock'em down.

Peter commented on 21-May-2010 02:21 PM

Terra, do you go by another name. I figured you might have a different alias because of the beatings you take at CFFTW. Just kidding Tara! My daughter got up about 12 times last night so when my alarm sounded at 4:50a I gave it a legitimate yeah right.
I did however take a break from work and do some Double Under skill work for about 30 minutes. I think I'm getting the hang of it. The most I got in a row was 10. I thought I was finished and then decided to do 100 pushups and 100 KB Swings 5 rounds of 20. That wore me out. See you in the AM monday.

Aaron Russell commented on 21-May-2010 06:08 PM

CFFTW WOD: DF 3x5 scaled, ovhd squat 135# 5x3. HSPU 10 Three times. Five rope ascentions. 3X10 RING ROWS. 3x10 ring pushups. TGIF!!!

Cesar commented on 21-May-2010 09:12 PM

Tina you truly rock. Thanks for pushing me this AM on the Dragon Flags...which I was only able to do the eccentric movement. I need to work on my OHSQ...arms of an albatross and legs of a great dane...bad combo. Terra kicked it on the 800m pushing me hard!!!!

Tina Neuwirth commented on 21-May-2010 10:43 PM

Pete, we did miss ya this AM. Corey, sorry your alarm did not work. I haven't had you in my class in a while. Would have made for a fun morning...maybe next week. Thanks for noticing the time, Terra. It's not often I can say I beat the D-man! Cesa, anytime. And it wasn't so much your arms as just getting your weight in the right place. Once you do that, there'll be no stopping you! Athena, WOW, nice weight on the OHS! You go girl! You guys have a great weekend.

Coach D commented on 22-May-2010 07:01 AM

Ok, i got the message! WOD-10x3 back squats 45sec rest between sets, 225#. Dragon flags 3x5, ring push-ups 3x10 on MB, HSPU 3x10. CFE Swim @ lunch 20:10 8 rounds 200m. BTW, Yall don't scare me, well, maybe Clayton...hehehe

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Overhead Squats

WOD

Overhead Squats 5x5

Rest

Three Rounds for time of

Tire Jumps Over & Out 10 reps

Thrusters (hold @ top 5 secs ea rep) 10 reps  95/65

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Jacinto Bonilla, 70 year old Coach at CrossFit NYC (Black Box) and a CrossFit legend! Thanks Jacinto for giving me a better perspective. Age is relative...

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Aaron Russell commented on 16-Jun-2010 09:00 AM

RACE DAY!! - Aquathlon 2k Swim - 10k Run: for time 1hr 57min 3sec. not bad... it was a super hot day. Darin what is the next TRI for ATO2????

Coach D commented on 16-Jun-2010 11:16 AM

Great work Aaron! Go to the ATO2 link and look up some races on the Ironhead site and any of the others. I am trying to decide now when my next race will be. Probably toward the end of July sometime.

Tina Neuwirth commented on 16-Jun-2010 04:44 PM

Reed, nice muscle ups! Looks better than my first ones, but it probably did not take you as long either! Good job! Today we did 10 sets of 2 reps BS @ 70% 1RM with 45 secs rest between sets. I did 150#. Then weighted push ups 5x5: 15-25-35(4)/25(1)-30-35. That is actually 15# less than my last time, but it felt pretty heavy today, probably because I am still so sore from Tabata on Monday. Have a great work out PM crew!

Corey commented on 16-Jun-2010 06:40 PM

Grand Rapids Crossfit (Michigan) - very nice people. Clean and jerk wod today 5 sets of 3 - 135-145-155-165-175-185. Felt good so, yes, I did an extra set.

Michele commented on 16-Jun-2010 07:24 PM

Planned to go to the box today but kids music lessons and vball practice got in the way. Home Tabata WOD - pushups(12), situps(13), squats(17), KB swings(9). 20 sec on, 10 sec off. Score lowest rep each exercise. Total rep count - 435. Ladies WOD in the morning!

Troy commented on 16-Jun-2010 08:31 PM

OVHD Sqts: 65-70-75-80-85, geesh...ovhd sqts are very humbling. Metcon: 7:20 with big "booger" tire and 75# thrusters thru first round and a half, then 65# for the rest.

Athena commented on 16-Jun-2010 08:47 PM

Overhead Squats: 55-65-75-85-75 Had to go lighter on the last set because the last rep on 85# was getting ugly. Metcon: 8:19, 65# Bubba first two and then bertha on the last. That overhead holding business wears you out FAST!

Pam commented on 16-Jun-2010 11:02 PM

Good job Reed!
OH Squats-35-45-45-55-55. Stuck with light weights and worked on form, definitely need it! Metcon with big bad Bubba and 45# thrusters: 7:35. Great job everyone and thanks Athena for the great pics!

Coach D commented on 17-Jun-2010 05:25 AM

Ovhd Sqts-95,95,115,135,95 worked on form. WOD-5:20 rx'd. Great cooperation and time in the box!

Brady commented on 17-Jun-2010 08:52 AM

been really busy with camps at school and family so hit another at the school. oh, how i love OHS- 95, 115, 135, 145, 145. WOD rx'd 4:45

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Overhead Squats

WOD

Dynamic warm-up and mobility before the WOD

Overhead Squats - 3-3-3-2-1-1

Rest

For time 

100 Wall Ball  20/14

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Saturday morning the 25th @ 9:00 am at Luke's Locker in downtown Fort Worth, GSX will be hosting Fight Gone Bad. If you are interested in going downtown and doing FGB let us know! This is a great opportunity to donate your sweat and effort for a good cause.

All things are difficult before they are easy - Thomas Fuller

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Comments

Peter commented on 20-Sep-2010 10:19 AM

OH Squats: 95/115/135/155/165(pr)/175(pr).
100 wall balls: 3:12 unbroken as Rx'd.

Don commented on 20-Sep-2010 01:14 PM

OH Squats are finally starting to feel right. Thanks D for the tips and pushing me to work on form today and forego weight. I think the next set of these I can start moving heavier with a degree of confidence. 100 wall balls: 3:47 broken with 14# ball while wrists are healing.

Tina Neuwirth commented on 20-Sep-2010 01:58 PM

Picked up the Friday WOD from 9/3/10 that I did not do that day. I like to save those that I can do at the clinic for days when I work out here. Anyway, it felt much hotter today at lunch than I expected, so the running about did me in, but I did all KB's unbroken. 18:22 Rx'd. Still trying not to cook Bryna, but today I got so hot, I'm not sure how good a job I did!

Tina Neuwirth commented on 20-Sep-2010 01:59 PM

By the way, the WOD was 4 rounds: 25 KB (35#), 10 walking lunges (each leg), 400 m run.

Peter commented on 20-Sep-2010 04:14 PM

D - Count me in for Fight Gone Bad. Where is it going to be exactly?

Matt commented on 20-Sep-2010 08:30 PM

OHS - 135x3-155x3-165x3-175x2-185x2-190x1(PR)-200x1(F)

Elisabeth commented on 20-Sep-2010 08:32 PM

OHS- 35(3)-55(3)-65(3)-75(2)-75(1)-80F-80F. 75# PR. Happy with that.

Reed commented on 20-Sep-2010 08:45 PM

OHS: 95,115,125,135,145,155 and then tried 165. Failed on 165 but it was mental so next time I'll get it. 100 wall ball: 5:15 I feel like I should of done better. Charlie you killed it man!

Coach D commented on 20-Sep-2010 09:30 PM

WOD OHS 3-3-3-2-1-1, 135,155,165,175,190(2 performed),200(1f) PR, 100 WB for time 3:10.

Pam commented on 20-Sep-2010 11:44 PM

OHS-65(3)-75(3)-85(3)-95(2)-105(1f-1 good one)-110(1f-1 good one)PR. 100 WB:4:58.
I'm in for FGB too, just let me know where!

Tina Neuwirth commented on 21-Sep-2010 05:41 AM

D, you had to take Pete down...2 seconds! That sounds like a future race to me! Pam, awesome numbers girl! Way to go!

Michele commented on 21-Sep-2010 06:31 AM

OHS-35,45,55,65,70,75(PR by 10#!) Wall Balls - 4:58 Wanted to finish in under 5:00 but probably took a few too many breaks! Another "sounds easier than it actually is"!

Charlie commented on 21-Sep-2010 10:21 AM

95,115,125,135-pr,145-pr,155-pr, 165-f (couldn't press weight-should have squat-jerked)

3:30-something wall balls

nice push tonight, reed.

Athena commented on 21-Sep-2010 01:11 PM

+1 on what Tina said. Great numbers on that OHS, Pam! WOD at CF Intrepid somewhere in L.A.: 3x5 back squats (of course I interpreted it like we did when in fact they meant 5x3) 115, 125, 135, 145, 155 then metcon: 3 rounds for time 20 KB snatches (20 kb swings in lieu of due to still sensitive wrists), 8 strict pullups (used 2 purple bands) and 100m run. 4:40 ish. Great little box with a great community. It's great to meet several other asian chicks built like me lol.

Candace commented on 21-Sep-2010 01:33 PM

OHS 35-55-65-75-85-95. Didnt fail on any....guess im getting stronger than i thought. Wanted to push it until i failed. I dont think Ive ever gone over 65. So was a big jump for me. I can barely walk from the wallballs. Dont really wanna discuss my time on that one ;-)

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Overhead Squats

WOD

Dynamic mobility before the WOD

Overhead Squats 5x5

Rest

Four rounds for time of

Wall Ball 20 reps 20/14

Overhead walking lunges  10 ea leg 25/15

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Peter commented on 07-Feb-2011 08:17 AM

Nice to be back at the Box! Fun WOD this morning...your legs are gonna feel great after this one. OHS: 95/115/135/155/165. Metcon: 5:57. Great effort by all. I advise you to rest when your finished or rest when your dead.

Corey commented on 07-Feb-2011 07:20 PM

OHS - 95-115-135-155-175(4). Metcon - 6:48. Way to smoke it Charlie. Can't wait to see Athena on Top Shot tomorrow night! History Channel - 9:00pm

Charlie commented on 07-Feb-2011 07:37 PM

ohs 95,115,135,155(4),165(3)
metcon 5:30

Coach D commented on 07-Feb-2011 08:52 PM

WOD - OHS-135-155-175-190-200(2), Meetcon
6:42 rx. Great fun by all! You guys were killin it! Remember, come over tomorrow night 9pm sharp for Athena Watching!

Candace commented on 07-Feb-2011 08:57 PM

OHS-75-85-95-105(2)-110(2)PR. Metcon as rx'd 8:11

Reed commented on 07-Feb-2011 09:15 PM

OHS 95,115,135,155,165(3) Metcon 8:45 I think. Tuff one for me but I tried to keep my head up and finish strong. There were a lot of strong lifts tonight! Way to go Erin on the PR this morning! Charlie you for real killed that Metcon, that was impressive man. Good job to everyone and just so you all know the Grilled Chicken Salad with Avocados Shannon made for dinner was LIFE CHANGING!!!

Shannon commented on 07-Feb-2011 09:19 PM

I am so glad to be back in the box. I never thought I would actually miss it. OHS 65-75-85-95-105. Surprised myself tonight. Nice surprise. Way to finish strong Candace! Everyone looked very strong and happy to be able to workout again. Metcon 6:49. Apparently I made a pretty good salad :)

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Overhead Squats

WOD

Dynamic mobility and skill work for OHS before the WOD

Overhead Squats 8x4

Rest

Ring rows 3x10

Pull-ups (dead hang) 3x10

Ring Push-ups 3x10

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Congrats Corrine for finishing On-Ramp! You keep it up girl!

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Shannon commented on 29-Jun-2011 10:08 AM

Coaches WOD yesterday. I just couldn't get the MUs down at all. I was not tired and, surprisingly 165 felt fine on DLs but I just didn't have the MUs in me. 2 rounds plus 2 MUs and that equals frustration. I will do this WOD again as soon as my fingers
heal up a bit.

Matt commented on 29-Jun-2011 01:43 PM

You're Canadian?

Tina Neuwirth commented on 29-Jun-2011 05:13 PM

Shannon, I figured you'd kill this one! At least you can do muscle ups, girl! I have been working them but still have not gotten them back since the pregnancy. So, today I did W.7 with jumping muscle ups (because I can do a ring pull up and ring dip but
can't seem to get the transition down right now) x 2 rounds, then 9 pull ups/3 unassisted dips, 6 with red band, then 9 pull ups/9 dips with red band, then 3 pull ups on the last round. Total 4 full rounds + 3 pull ups. DL weight as Rx'd. Good luck to those
who haven't done this one yet. It was definitely NOT my favorite.

Candace commented on 29-Jun-2011 07:03 PM

W.7-3 rds w/ jumping muscle ups. DLs rxd. Felt good. Fun wod. One day I will have muscle ups. Like Tina, I just don't have the transition YET.

Corey commented on 29-Jun-2011 07:44 PM

Tried the coach's challenge today and after the first MU I couldn't stabilize my wrist even with heavy tape and had to stop. Frustrating, but I'll recover to try another day. Candice and Charlie kept it going and did great. So I made up another wod in
its place - 4 rounds of 200M run, 6 deadlifts (245#), 10 knuckle pushups, 15 box jumps (24" box) - 8:44

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Overhead Squats

WOD

Dynamic warmup before the WOD

Overhead Squats 5x5

Rest

"Annie"- 50-40-30-20-10 Double Unders, Sit-ups

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Look mom, no hands!

Talk about lots of meters and miles! Matt D and I were wondering how much distance our box has rowed since we have been open. CrossFit Fort Worth members have rowed 7,696,231meters or 4782.2 miles! Where could you have traveled to from cowtown?  We could have rowed from Fort Worth to London.

The Coaches Challenge results will be posted tomorrow morning! Challenge participants who completed all the workouts in the 12 week timeframes, whether scaled or prescribed, will receive a high speed cable jump rope. The top 3 scorers who performed the workouts all prescribed and completed all 12 workouts in the 12 week timeframe will receive a 1 year subscription to the CrossFit Journal! We haven’t decided if we should make a tee for the challenge. Let us know what you think?

Our Strength Program starts September 1^st, get ready, more info. to come!

The Ranch WOD date has been set and will be released soon!

Protein Powder dispensers have been ordered and should arrive soon. Once we get them installed, athletes will have the ability to conveniently dispense a pre-measured amount for consumption after a WOD! Instead of charge a monthly fee, we have decided to price each protein serving at 1.50 which will cover the cost and help to re-supply.

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Tina Neuwirth commented on 19-Aug-2011 08:38 AM

Way to work through it all this AM to those remaining after everyone left for school! Anyone who hasn't watched Erin OHS should try to do that, great example! Katie's going to be a force pretty soon too...nice job on your first non-On Ramp WOD! I did the
WOD today too: OHS 85-95-95-105-105. Need to get better depth, but it was acceptable, not as good as Erin's though! :) Then Annie: 9:49 (actually 2:23 off my PR from several years ago, and 16 secs off my last Annie in May when I was early in my pregnancy).
Guess I still have a way to go. Always a work in progress. Have a great weekend everyone!

Katie Myers commented on 19-Aug-2011 07:26 PM

Thank you Tina! Did my first real WOD today OHS 35-35-45-45-50. Hopefully I will be able to add more weight soon! Erin rocks at the OHS, way to go Erin! Annie: 13:26. First one, so just gets better and faster from here! Tina thanks for all the great tips
today you are amazing!

Michele commented on 19-Aug-2011 09:23 PM

OVHD squats 35,45,55,65,70 - wish there were muscles in my wrists that I could strengthen! Ouch! Annie - 15:12 Rx! Shaved almost 4 minutes off my time doing it Rx'd in May! I got 15 DU's in a row at one point!

Reed commented on 19-Aug-2011 09:38 PM

OHS 95,105,115,125,135 Annie, 9 something. My goal was to break 10 and now it is to break 9. Good class tonight, very laid back but focused. Shannon and I have to go back to strict Paleo. We have cheated here and there lately and we both feel like it shows.
Michele, keep it up and we're back on the wagon with you. It was also interesting to hear about Micheles past modeling job, ask her about it!

Michele commented on 20-Aug-2011 09:21 AM

Reed, I think something was lost in translation! LOL!

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Overhead Squats

WOD

Dynamic mobility before the WOD 

Overhead Squats 5x5

Rest

Three rounds for time of;

Row 600 meters

Deadlifts 8 reps w/ 1.5x body weight

Goblet Squats 10 reps

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Charlie's movin so fast even sports action photography can't catch him! Come join Muay Thai Boxing on Saturday mornings for free!

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Corey commented on 04-Oct-2011 06:32 PM

Strength - BS 260#, SP 120#, KB swings 2.5, 2.75, 3 pood. 3 sets of 10 deadhang pullups.

Craig commented on 04-Oct-2011 08:56 PM

Starting Strength 4-1: BS - 300, BP - 200, DL - 355

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Overhead Squats

WOD

Overhead Squats 5x5

Rest

AMRAP in 10 min:

Row 400 meters

KB swings 20 reps

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After the storm....

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Coach D commented on 31-Oct-2011 10:35 PM

Finally got to do Grace! 3:23 rx. Better next time.

Shannon commented on 01-Nov-2011 01:57 PM

Great Grace times everyone! It made me sorry I missed it! OHS: 75,85,95,100,105. Not my best. WOD: 3 rds plus 78M row. I stuck with 1.5 pood KB but it rocked me!

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Overhead Squats

WOD

Mobility-shoulder mobility with band before the WOD and movement with PVC for overhead squat

Overhead Squats 7x5

Rest

Five rounds for time of;

Box Jumps 7 reps 20/14

HSPU 7 reps

Power Clean 7 reps 135/95

Post loads and time to comments

Z-Team (Tabata for your weakest movement after the WOD)

OLYMPIC LIFTING BASICS beginning Monday Feb 6 @ 6:30 pm! Check the calendar and Community section for details

Comments (4) | Permalink |

Comments

Tina Neuwirth commented on 03-Feb-2012 08:23 AM

Nice to meet Jeremy and Ashley this AM. All of your "regulars" say hi to our new members, we have several! Good effort to all. I know OHS is not an easy movement. I did the WOD today: OHS 65-75-85-95-105(1) and 1(f). Tried to finish the last set but couldn't
quite get the weight where I wanted it so I stopped there due to time. The movement felt good, I was just a little off balance. Then MetCon Rx (20" box and 95#): 8:35. HSPU ROM could have been better but I did do them all inverted. Have a great weekend everyone!

Corey commented on 03-Feb-2012 07:21 PM

One set of overhead squats and my wrist couldn't take it. Need to save it for the Open so did front squats. 7x5 - I think it was 135-155-175-195-205(5). Long time since ive been able to do those. Then 4:50 as rx'd on the metcon. Had to leave so will do
tabata at home tonight.

Matt commented on 03-Feb-2012 07:42 PM

OHS(135-145-155-155-165(failed at 5) - WOD as rx'd in 6:03.

Rachel DeHoyos commented on 03-Feb-2012 08:08 PM

Slept in this morning, so I went to the 5:30p class. It was nice to put faces w/names from these posts. It has been a LONG time since I have done OHS. They were much harder than I remember. 35-45-45-50-55. Metcon: 20" step-ups/ box push ups/ 55# power
cleans. 8:03. This is the closest I've come to completing an unbroken metcon. That was a good feeling. Good group tonite!

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