Tuesday Workout: Overhead Squat
February 1, 2010
Strength
2-2-2-2 Overhead Squat (compare to 12/29)
Mini-WOD
3 Rounds of
- 10 Unbroken Power Cleans (scale the weight so you aren’t resting between reps)
- 10 Burpees
The Evidence Based Fitness Community
SuperFit Games
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Recent Comments
Justin on Details on the CrossFit Open… John on Monday: Open WOD #3 and Goat… Kim on Monday: Open WOD #3 and Goat… Brice on Monday: Open WOD #3 and Goat… Elizabeth on Friday Workout: Grace -
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At home WOD:
5 rounds of
20 sit ups
15 assisTed pullups
did not time
Couldn’t make it in this morning, so worked out from home.
5 rounds
5 weighted pullups (25lbs)
20 abmat situps
71-76-81fail-81
66# hung power cleans 5:46
111-133×3
3:18 @104#
I thought I was recovered but my lungs, back and shoulders seem to think otherwise
http://online.wsj.com/article/SB10001424052748703837004575013350262520066.html
Do be sure to watch the video that goes with the article. Maybe with some tissues on hand…
Can anyone that has bought their own jump-rope make a recommendation about where to get one? Online? Somewhere in Charlottesville?
Thanks!
http://www.buddyleejumpropes.com/
The junior size (which is also the least expensive) is supposed to fit someone up to 6’7″.
I second the Buddy Lee ropes.
I have a Buddy Lee but I’d also like to try one of these sometime: http://www.roguefitness.com/store/product372.html
Justin,
Lydia has one of those ropes – I’m sure she’d let you try it. Be careful!
Justin,
I have one of these ropes. You can try it if you want. So far I don’t like it very much. It is really fast, but the problem is you can’t see it at all. You just jump on complete faith. I considering getting myself a Buddy Lee rope instead.
I tried Nate’s rope. It IS super duper fast, but I still prefer my Buddy Lee. But, again, Nate’s rope is a fine rope, and did I mention super duper fast?
Overhead squats- 4 rounds of 8 with the bar (have to work on the flexibility!)
#89 power cleans
4:03
OH Squats – bar only: 3 rounds, x8. Shoulder flexibility coming slowly, but surely.
3 rounds of Hanging power cleans @ 67# x10 & 10 Burpees – 4:05
45-50-55-60, 4:17 @ 45#s
OH Squats: 8x8x8 just bar. 4:12 67# hanging cleans & 10 burpees
OHS: 77, 89, 99, 109
WOD: 3:01 @ 89#
OHS: 60#-66#-44#(8)-44#(8)
WOD: 4:46 – 66#
OHS 133 x 3, 143 PR!
3:01 on WOD @ 133# (did not break BUT I did not stand all the way up and did’nt redo them) SO “X”
No squatting, cleaning or burping for me today. Swam 25 minutes then hot tub for time. I’m thinking the hot tub is my best skill by far.
Hard life back to lifting.
115# 3:51
thanks to Fran and Landon staying late for me.
OHS: 45-52-57-62 note for next time: I can go a decent amount heavier, just need help getting the bar overhead!
45# 3:58 (I think – also I did the WOD believing I was using a 35# bar, haha)
no that was 45! you are getting stronger and it’s awesome.
OHS: 77 – 82 (not full depth, boo) – 77 -77
WOD: 3:53, 67#
OHS – I did, what, 6 or 7 rounds of “warmups” – between 3 and 5 reps at 40-45# and then was too tired to do any of this 2-2-2-2 business
WOD in 4:00 with a ~55# frankenbar made up of a 15# bar, 5 kilo plates, my red plates, and the 2.5#’s … and clips
OHS: 89-99-111-111
“Joby”– 15:07 (89#, and I think approximately 1 of my HSPU’s would have legitimately counted)
15-20-22-22
4:05, 25#