Warm-up Drills (09.08.2009)50 x Double-Unders or
200 x Single-Unders
Overhead Squat Max Effort Warm-up Sets
Max Effort Overhead Squat Triples and Other Fun Things (09.08.2009)
Overhead Squats 3-3-3-3-3
Rest 5:00
Complete 4 Rounds for time of
400m Run
25 x Burpee Jumping Pull-ups
Post loads and times to comments.
Skill Development (09.08.2009)
3 Rounds at your own pace of
15 x GHD Sit-ups
15 x Back Extensions
CrossFit Endurance WOD (09.08.2009)
''The Lactate Shuttle''
All out maximal efforts for your choice of the following:
Swim, Bike, Run, or Row (C2)
5:00 x 2:30 rest
6:00 x 3:00 rest
7:00 x Done!
Post distances to comments.
Note: If you are interested in reading about a fascinating new realm of study based around human performance try Googling ''Lactate Shuttle''.
Link: Overhead Squat Demo Video
Please watch this entire short video clip, it is filled with excellent guidance on Overhead Squat Technique. Also note the way in which the athlete gets the bar up overhead to perform his OH Squats, this method is called the ''Snatch Balance'', which we will be practicing with more frequency in the coming months.
Posts
20 comments:
135/145/155F/145/145
27:38
Jim
After being dominated by the "awkward barbell" I realized why CrossFit is so great. There is always, always room to improve and become more of a ninja in this game.
OHS=lots of reps
23:36 for the "Other Fun"
Great job everyone! I am jealous/pissed/determined.
Dang/Kyle
JoeF
overhead squats-max efforts
65/75(f)/75/80/85(f)
400m run/25 burpee jumping pullup
4rounds-33:52
My first attempt at OH squats. Finished with 135 lbs for a max of 3 reps. Very pleased. On the 4 rounds of 400's and 25 burpee pullups my time was 24:37. Tough workout.
95f/95/105/115f/115f
run burp run: 29:28
45/55/65/45/45
23:24
Sam
55/55/60/65/75F
23:44
It was so good to be back! Overhead squats were not so good 55/60F/60F/60F/60F I will slay the dragon next time.
Run, Burpees, Run etc Time 24.01 I was happy with that.
OD
wod of the day
overhead squats were interesting. have to work on form but still had fun
95/115f/115/135/145f/145f
that "other fun" 29 and change.
Butch your balls are showing......
Don Pepe i was just outside your barracks and noticed you left your headlights on.....
Nice work on the run Dos Deb
Billy the Tuff
Dan H
135,145,155,165,170
Wod 23:05
Lynn
65,70x2,70,75x2,75x2,
Wod 28:04
65 75F 70F 65 70F 70
those OHS S.O.B.s
speaking of SOBs, 33:14 for that crazy burpee pullup madness. my hands are a bloddy mess!
nice job today "ninjas"
95/105/115/125/135
OH squat
31:31 for run and burpee pull ups
-Nate
Lots of fails, got 85 and 95 because I have no overhead balance. 30 someodd minutes. Not a high performance day
Jake
135/145/155(f)/155/175
23:24 (I think...can't remember exactly)
Nick
Over head squats
95/105/115/125F/125
23:36
Indy
65f/55/60f/60/65
32:05
Tiffanie
OH squats
55f/55/60f/60f/60f form was poor couldnt manage the load in the squat position.....mmm next time!
400 meter run and 25 burpee fun fest......24:14 lunch was almost burped up, UGH.......Tough work out all away around. Thanks OD for your support you are amazing.
ChaCha
20090908 - Overhead Squats and Other Fun Things
Overhead Squats : 3-3-3-3-3
75-85-95-105F(2 reps)-105
4 Rounds of 400m Run & 25 Burpees
20:47
Good day today.
OH Squats
65/70f/70/75f/75f - Gotta learn to get the load over my head on my own.
30:10 - Thanks Billy for the extra push during the run. Damn cramp!
Dos Deb
Staci 50/55/60/65/70
400 meters 25 burpees 25:45??
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