'''M.E. Overhead Squats 3-3-1-1-1 and Nasty Girls'' (12.17.2010)

John M. demonstrating awe inspiring coordination and stamina (2 of our 10 physiological aspects of fitness) as he refuses to stop during his warm-up speed rope drills. His pants, unfortunately, called it quits early.

Warm-up Drills (12.17.2010)
Row 500m
''Burgener Drill'' (2 Rnds/PVC)
5 x Deadhang Pull-ups
7 x Push-ups (CFSG)
9 x Air Squats
12 x Abmat Sit-ups
*Overhead Squat Warm-up Sets/Reps
-Shoulder Dislocates
-Sumo Squats
-ITB Stretch

''M.E. Overhead Squats 3-3-1-1-1'' (12.17.2010)
Work through the following sets/reps of Overhead Squats using progressively heavier loads in order to determine an accurate 1-rep maximum. Use the first two sets of 3 reps as your heavier warm-up sets.

Post loads to comments.

''Nasty Girls'' (12.17.2010)
3 Rounds for time of
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Cleans (135/95lbs)

Post times to comments.

Mobility WOD

CrossFit Endurance WOD (12.17.2010)
''Time Trial''
Swim: SC:10min LC:15min U:20min
Bike: SC:20min LC:30min U:60min
Run: SC:20min LC:30min U:60min
C2: SC:10min LC:15min U:20min

Post distances to comments.


John M said...

OHS - 125/130/135
Nasty Girls - 16:07 Rx'd

Khan said...

Overhead Squats

Nasty Girls
12:42 95lbs/ mu's

Waldo said...

OHS -- 115/125/135

Nasty Girls -- 24:42 @ 135 w/ MU's

Justin said...

Bieber is out with flu. Hopefully I will be able to suffer with you Monday.

Workout of the week: for time, empty your stomach out of all contents and see how long you can go without solid food.

Anonymous said...

OH Squats 215/225/235ef

Nasty Girls- 8:05

John keep the pants on next time there are ladies around.

John M said...

Good point, Dan. Next time I'll be more careful when you're around;)

SRD said...

OH Squats
*As I stalled in the bottom of the squat I saw a small creature with goat legs walk out from behind the spots floating across my vision... he told me to dump the weight before I black out and lose all my cool points in front of the kids.

''Nasty Girls''
3 Rounds for time of
50 x Air Squats
7 x Muscle-ups
10 x Hang Power Cleans (135lbs)


Beiber, that's too bad dude... you were on such an awesome ''no vomit'' run there for a while.

Anonymous said...

Overhead Squats

"Nasty Girls"
11:10 @ 75lbs. & mu's

laura b.

Anonymous said...

Overhead squats

"Nasty Girls"
18:48 @ 135# with pull ups/ring dips


Mike D said...

95 / 115 / 135 / 155F
Got 155 above my head and down...

"Nasty Girls"
29:47 @ 115 / 2rnd's MU's / last round PU's&Dips

0 said...

Over Head Squats

Nasty Girls
13:17 rx'd (PR)


Anonymous said...

Lance says....
Best overhead squats to date!
Over Head Squats

Nasty Girls
-sub 21Pullup + 21 Ring Dips for 7 Muscle Ups

Unknown said...

M.E. Overhead Squats

Nasty Girls
26:58 (sub 21x pullups/ring dips for muscle ups)

Anonymous said...

Overhead squats 95/105/115

Nasty Girls ("Samy assisted" MU, 115#)

Jeff B

Andrew said...

8:08 Rx Huge improvement.

Anonymous said...

overhead squats 115

that other thing 29:59