12/31/2010

''Overhead Squats 3-3-3+ and Sorry John'' (12.31.2010)

Holiday Hours for Friday 12.31.2010:
Open 6-10am Only today.
Saturday Closed.
Have a great New Year and we'll see everyone Monday!

Warm-up Drills (12.31.2010)
Run 800m
''Burgener Drill'' (PVC/2Rnds)
5 x L-sit Pull-ups
7 x Push-ups (CFSG)
12 x Pistols (alt.legs)
15 x Hollow Rocks
-Sumo Squats
-Shoulder Opening Drill (Wall)
-Shoulder Dislocates (PVC)
-Hip Mobility Complex

''Overhead Squats 3-3-3+'' (12.31.2010)
Work through the following sets of Overhead Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

Notes:1-Rep Maximum/Percentage Calculator

Post loads to comments.

''Sorry John'' (12.31.2010)
Row 500m
10-9-8-7-6-5-4-3-2-1 reps each of
Burpee Jumping Pull-ups
KB Swings (32/24kg)
Row 500m

Mobility WOD

CrossFit Endurance WOD (12.31.2010)
''4 x Intervals''
Swim: 4 x 200m holding fastest possible pace without slowing more then 5 sec per fastest 200m. 30 second recoveries.
Bike: 4 x 2k holding fastest possible pace without slowing more then 5 sec per fastest 2k. 90 second recoveries .
Run: 4 x 800m holding fastest possible pace without slowing more then 5 sec per fastest 800. 90 second recoveries.
C2: 4 x 1000m holding fastest possible pace without slowing more then 5 sec per fastest 1000m. 90 second recoveries.

Post times to comments.

18 comments:

Khan said...

"Overhead Squat 3-3-3+"
80/90/105x6

"Sorry John"
21:03 w/24kg

mtn rob said...

75/90/100

20:03 24kg

Indy said...

"Overhead Squat 3-3-3+"
100/115/130x8

"Sorry John"
17:27 w/32kg

Ultimate MMA & Self Defense said...

I had to find my max first then do the workout.

155/160F "Sorry John" 21:29

Mike D said...

OVS
85 / 95 / 110x6

Sorry John
Burpees once again made me extremely light headed... Got 10 then 9
After that just did rounds of 5 kb swings / 5 pullups until everyone was done and on the rower

Peter said...

Overhead squats 35-45

Sorry John
19:44 16kg

Gollum said...

Overhead Squat 1RM
165

"Sorry John"
17:49

Almost forget about the last row.

John M said...

80/95/115 X 9

Sorry John
18:20(?)

sdaghir@gmail.com said...

Hahahahaha I love how every post says ''Sorry John'' and then a time.

lewis.robertdavid@gmail.com said...
This comment has been removed by the author.
Marcus said...

Sorry John:

19:00

Anonymous said...

Overhead squats 145/170/190x6 sorry john 15:31,32kg

Anonymous said...

Oops that was Dan. At bar very tired.

Mike S. said...

1/2/11

OVS:

80/90/100(6)

Sorry John:

16:24 w/ 32kg KB

sdaghir@gmail.com said...

Good to see you returning to glory, Mike.

Mike S. said...

: ) mishu

Brian said...

Found Max OHS 205
20:37 "Sorry John"

ericachief said...

OH Squats
45/50/60
Sorry John
19:00
Erica