Christy's XFit Blog

The more I CrossFit, the less I suck.

Archive for overhead squat

WOD #342 – 28 Mach 2011

W/U: row drills

WOD: Overhead Squat 3-3-3-3-3
35-45-55-65(PR)-65

Row 2000m

time = 8:32.5 (PR)

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WOD #320 – 21 February 2011 – Recovery 60

W/U: Overhead Squat 5-5-5
35-45-55

4 Rounds
30 Squats
15 Pull-ups – 2 red bands

time = 7:30

notes:  feeling good.  down from blue band to two red bands on pull ups.  today will be my last self-imposed “recovery” WOD.  all in going forward.

WOD #319 – 17 February 2011 – Recovery 59

W/U: 10 min @ 1 min (4 hang power clean 35#, 4 hip raise, 2 push up)

WOD: Snatch Balance 3-3-2-2-2-1-1-1-1
35×3-40×3-45×3-50×2-55×2-55-60-65-65

5 Rounds
7 Overhead Squats (95/65) – scaled 35#
7 Pull-ups – scaled blue band

time – 5:38

notes: miscounted the reps on snatch balance, but felt good in the movement (rarity!).

WOD #234 – 2 September 2010

W/U: DB DLs, DB OHS, lax ball

WOD: Wendler deadlift
105×5, 140×5, 157.5×3, 175×4

4 Rounds
7 Overhead Squats (135/95) – scaled 40#
14 Lateral Jump Burpees (over the bar)
7 Pull-ups – red/black bands

time = 11:27

Notes: need to move to the next notch on pull up bands

WOD #222 – 13 August 2010

W/U: DB exercises

WOD: Overhead Squats 5-5-5 (60% 1RM)
35-40-45

3 Rounds
400m Run – scaled to 500m row (raining)
7 Squat Clean Thrusters (clusters), 135/95  – scaled to 4  @ 65#
21 Push-ups – scaled to 12 push ups off box
Rest two minutes.

time splits = 4:25, 10:50, 17:29

WOD #131 – 17 February 2010

W/U: group ladder sprints, 3x(40 sec plank, 10 OHS)

WOD: 21-15-9
OHS (scaled to 35#)
Pull-ups (blue band kipping)
+ 2 Burpees on the minute

time = 8:51 + 16 burpees

Notes: 1st WOD at CrossFitFlexGym in Golden, Colorado.  Next time try for 40# OHS

WOD #129 – 14 February 2010

W/U: group sprints, dynamic stretch

WOD: For Time: plus 4 Burpees on the minute
20 Thrusters (95/65) (scaled to 35#)
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

time = 8:45 (includes 32 Burpees)

Notes: should have tried for a heavier weight (maybe 40# or 45#) to work the OHS form.