Monday, August 15, 2011

Posted by on Aug 12, 2011 in WOD | 20 comments

Warm Up

:15 mins – Work on Overhead Squat Technique

“OMF – OHS”

100 Overhead Squats (95/65)

10 rep Toes-to-bar/Leg raises each time the bar comes down from over head. No resting on back. Bar is to be taken from the floor.

20 Comments

  1. I am available for the Dragon Boat…Dr. Wagg says that I am OK to paddle ..BUT only if I can get in the boat safely…

  2. Why do I feel like Greg may have had some say in this..

  3. I have zero say in the programming šŸ˜€

  4. Nick and I will not be at the gym tomorrow morning. We are getting home too late from NS

  5. Oh man, I’m gonna need a bank loan for the swear jar!!

    I will focus on proper form,
    I will not get frustrated,
    I will not cry…Much ;D

  6. No new comments yet? Where is everybody?

  7. Time: 15:27 as Rxā€™d with 50 T2B
    Breaks @ 34, 50, 65, 80, 90

    March 21st: 12:02 @ 75lbs with 50 T2B
    Breaks @ 30, 50, 60, 73, 88

    Now for some fun math. Iā€™m about to geek-out hardcore a la Grace. Which workout did I perform better by CrossFit standards: a lighter weight faster or a heavier weight slower?

    Assumptions:
    [1] since I took the same amount of breaks for T2B, I’ll assume the time is the same between March 21st and Today.
    [2] It’s approximately 2.5ft from the bar in the bottom of my OHS to the top of my OHS.
    [3] I’m not including the work done by Snatching the weight overhead.

    Today:
    95lbs x 2.5ft = 237.5 foot-lbs
    It took me 927 seconds to do it 100 times.
    237.5 foot-lbs/927 seconds = 0.2562 ft-lbs/s

    March 21st, 2011:
    75lbs x 2.5ft = 187.5 foot-lbs
    It took me 722 seconds to do it 100 times.
    187.5 foot-lbs/722 seconds = 0.2560 ft-lbs/s

    0.2562 > 0.2560 so by CrossFit standards for Power, I very marginally improved šŸ˜€

  8. WOD – 10:04 @ 40lbs with breaks at 20, 40, 50, 70, 80, 90… and I also did another set after my last 100 because I thought I remembered that last time we did this you had to do your last 10 leg raises after your 100th OHS, but turns out that wasn’t the case… so I guess my time would be a bit less than 10:04

    I enjoy this one! Yay OHS! lol

  9. Greg, can you see my head spinning?
    All thats missing is the space time continuum factor.

    You must love physics and math.

    šŸ™‚

  10. WOD – 19:07 @ Rx’d

    By far my best performance to date on OHS. I dare say these may be leaving the “GOAT” category?? Now to move on to proper HSPU’s and MU’s to figure out.

    Greg and Amy destroyed this WOD…Fantastic job!

  11. To be fair Greg, these calculations would assume that if/when balancing the bar overhead becomes an issue that the 95lbs exerts the same force as the 75lb barbell as you fight to keep it from falling front/back/left/right.

  12. @Nick – if you can come up with a way to represent that numerically, let me know. For now, I’ll only assume it’s the same. šŸ™‚

  13. Due to the absence of any bars weighing less than 40 lb, I used the dowel and concentrated on form and depth.
    Determination kept me going without taking a break so I completed it in 6:27

  14. i tried the ohs and a nerve in my left shoulder said… no way ho-zay… so Amy, sweet thing that she is, said i could substitue for front squats… at 85 lbs…so i did the 100 that way… holy crap šŸ™‚

    took breaks at 20, 40,60, 80 and 90 and did leg raises

    not sure what my time was though. i think it was someting between 11 and 13 minutes maybe lol… too brain dead to check lol…

  15. 10:36 as rx’d. Not quite sure of the break down but I did 25 before putting it down the first time and then less than that each other time. I believe I did 50 toes to bar. Great Monday workout!

  16. Wod: 19:15 @ 50
    Forearms kept giving out. 1st break at 23 then every 10ish after that

  17. After the 6pm crew beat up the WOD and left, I decided to do some Squats & Chinups:

    Squats: 5R Day – Cycle 2 – +5lbs
    AMRAP5: 9x225lbs
    Chinups: 3×5 @ bw+7.5, bw+17.5, bw+27.5

    Now, if I could just find my Skins Recovery pants….

  18. OK – can you see that I dislike this movement.
    This one frustrates me to no end. On the good side I had better positioning of the dowel and good depth.
    The bad is that I do not feel comfortable with the bar overhead and squatting with it. Somehow I need to get comfortable with the first downward movement with weight over my head.
    I definitely need help on this and this is not a goat, it is a pain in the butt. šŸ™

  19. Helen…I did Helen again…guess she wants to be my BFF…I did not dawdle through it…however I worked on form and trying to find a new way to row…sort of less pain but still bad in the groin šŸ™ and just for fun I threw in some sit ups šŸ™‚ made me feel better.
    THE WAFFLE COOKIES ARE NOT PALEO !!!!!

  20. For some reason I found out I’ve been doing squats wrong which sucks. No better time then today to try and correct. Back to the basics. Will be better in the long run… Tomorrow is another day. Bring it šŸ™‚