Overhead all the things!

19
Jan

Overhead all the things!

Overhead Squat – 5RM

OH Weighted Situps x8

Cashout – 20 Grasshoppers + 20 Mountain Climbers + 20 Kickouts

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68 Responses

  1. WU x 1 + 10 Wall balls + 10 KBS

    Group WU

    Overhead Squat x 5
    45-55-65-75-85

    Overhead Weighted Situps x 8
    35-35-45

    Cashout (not for time)
    – 20 Grasshoppers
    – 20 Mountain Climbers
    – 20 Kickouts

    Feels good to be back after a few months.

  2. WU x 1 + mob

    OHS x5
    45-65-75-85-90 wahoo! Haven’t hit this number for so long… thanks Wrist straps!

    OH weighted sit ups x 8
    20-25 .. not my forte

    Cashout (not for time)
    – 20 Grasshoppers (2 count)
    – 20 Mountain Climbers (2 count)
    – 20 Kickouts

    I know… not for time… but 3:10 πŸ˜›

  3. Blake

    WU x 1

    OHS x 5
    95 – 120 – 135 – 145 – 155 (PR 15#)
    Last PR was in June of 2013. it’s amazing what you can do with a non-gimpy wrist!

    OH Weighted Situps
    45 – 65 – 80 – 95(5)

    Cashout – Completed.
    Note: the only thing worse (and funnier) than doing GH, MC and Kickouts in Oly Shoes is trying to do them in sock feet.

  4. Heather Colleen

    50 no-show burpees (Yay cardio!)

    OHS
    35-45-55-65(4) (PR for reps)

    So today was a test to see if the Open is a good idea, with my left shoulder the way it is. I figured if I could pull of OHS 65# for 5 reps then I could probably manage most strength components. Obviously that didn’t happen…but I was so close.

    TL;DR: I’m still on the fence.

    OHWS
    35-35 (Owie shoulder)

    Cashout time – 2:08

    Just for fun, I tried some DUs…got 75 unbroken right away, at which point I just stopped then realized that I could have kept going – this could have been the day I got to 100!! Darn it.
    It was still a PR, and it’s probably good I stopped because Shane pointed out that I hold my breath the whole time (which is OBVIOUSLY why I end up dizzy and winded every time I hit 60.) Cannot wait to try again!

    1. Blake

      Sign up already!
      There’s a scaled division so anyone can sign up and do the workouts. You’re only competing with yourself…but with a bunch of other awesome people and a ton of cheers and encouragement.
      Stop worrying about what you can’t do and come celebrate what you CAN do!

  5. Shawn Johnson

    WU x 1 minus the squats

    Group WU minus the squats

    Floor Press x 5
    105-125-145-165-185-195×3

    Overhead Weighted Situps x 8
    45-65-75

    Cashout Plank Unbroken
    2:34

  6. Kevin

    OHS x5
    95-135-155-175-195 (PR!)

    I had to dig deep into my old journals to find an old 5RM. Last one was Mar.20/12 and I managed 165×5. Pretty happy with a 30# PR!

    OHWS x8
    65-75-80

    I timed the CO – 1:53

  7. OHS 5RM
    15-25-35-35-35

    Weighted OH sit-ups x8

    35-35-40 + 6×40

    Cashout 20 grasshoppers, 20 mountain climbers, 20 kickouts.

    ***I need to remember to comment my workouts!!!! Because I’m rrrrrrreally good at losing books, and just stuff in general.

    πŸ™‚ πŸ™‚

  8. Crystal

    OHS x 5
    35-55-60-65-75 (PR 5#)

    Weighted OH Sit-ups x 8
    35-45-50

    Cashout – Just keep moving.

    Fun sharing the bar/rack/floor with your strong ladies! πŸ™‚

  9. Another long-ass post, bear with me…

    Mob + 20 Scap Pullups
    Crossover Symmetry (Act/Comp/8reps)
    WUx2

    Deadlift
    135×5 – 225×5 – 275×3 – 295×3 –
    315×3 – 335×3 – 365×2 – 385×1
    405×1 – 425xNOPE

    WOD (today’s workout from Crossfit.com)

    AMRAP 20 mins
    20 calorie Row
    10 Burpees over bar
    5 Thruster 185# (scaled 155#)
    = 5 + 1 Thruster

    … kept 1000 cal/h pace on row, burpees were kept consistant, broke up most of thrusters. (5, 3+2, 3+2, 2+3, 5)

    EMOTM 10 mins
    5 Power Clean @ 135#

    EMOTM 5 mins x2 (rest 3 mins btwn)
    3 Muscle-Ups
    … all unbroken, until round 9 (2 reps) & 10 (1 rep)

    Bench Press
    10-9-8-…-3-2-1 reps @ 135#
    … lifted every 2 mins for first sets, 90s for middle sets, and 60s on last few.

    Cashout = 2:00

  10. Terri-Lynn

    Mobility & WU x1

    OHS x 5
    35 – 55 – 65 – 75 – 80 (15# PR)

    Weighted Overhead Situps x 8
    35-40 – 45 – 50

    Thanks for Sharing the bar Andrea!

    Cashout
    20 grasshoppers
    20 mountain climbers
    20 kickouts (first time doing these, I continuously felt like I was going to fall on my face)
    2:50

  11. WU Γ— 1
    Group MOB

    OHS Γ— 5
    15, 20, 25, 30, 35, 40 (1)

    Weighted situps Γ— 8
    20, 30, 35

    Cashout
    20 grasshoppers
    20 mountain climbers
    20 kickouts
    (going to add these to my repetoire at home to get better at them)

    Thanks for sharing the bar today Natacha…and to Bob for standing on my feet!

  12. mob wux1
    group wu
    overhead squat ( front squat instead)
    65×5-65×5-65×5-65×5-65×5
    weighted sit up (regular sit up
    no weight x10-x10-x10
    cash out
    20 grass hooper
    20 mountain climber
    20 kick out
    time 1:08

  13. Open gym

    WU + mobility

    Clean & Jerk
    35×5/55×5/75×3/85×2/95×1 (x5)

    Snatch
    55×3/65×2/70×1/75×1/80×1/85×1/90×1 (5# PR)!

    OHS x5
    45-65-85-90-95-100 (PR for reps)

    OH weighted sit-ups x8
    35-40-40

    20x grasshopper, mountain climbers, kickouts. 3:51

    Fun afternoon! πŸ™‚

  14. WU x 1
    Practice handstands

    Group WU

    Overhead Squat x 5
    35-45-55-65-75# (pr)

    Overhead Weighted Situps x 8
    35-40-45#

    Cashout (not for time)
    – 20 Grasshoppers
    – 20 Mountain Climbers
    – 20 Kickouts

  15. CLASS
    Mob
    Berg WU
    Group WU/Mob

    OHS:5RM
    95 – 115 – 135 – 155 (might be a PR) was pretty happy with my locking out today, watching the OLY comp practice on Sat really emphasized it’s importance for me ;).

    OHWS: X8
    45 – 65 – 75 – 80

    CO: 1:40

    Thanks Mario!
    Fun times in 5pm today!

  16. Overhead Squat – 5RM
    35#-55-65-75-80PR!!
    Old 1RM was 75# not too long ago πŸ™‚

    OH Weighted Situps x8
    35-40-45×4-45×4.
    These sucks haha

    Thanks for sharing the bar with me Clarie!!!

    Cashout – 20 Grasshoppers + 20 Mountain Climbers + 20 Kickouts
    Time: 1:54

    DU’s and knee raises

  17. – Mob
    – WUx1
    – Group mob

    OHS x5
    45-65-75-85-95

    OH Weighted situp
    65-75-80×4 then F

    Cashout:
    – 20 grasshopper
    – 20 mountain climber
    – 20 kickout

  18. ChristieN

    WU X1 + MOB
    Group WU

    OHS X5 (35#, 40#, 45#, 50#, 55#) – This was my first time doing OHS (I missed the day in prep when it was covered), thank you to Heather for the encouragement, DEF would not have even attempted the 55#, did it, needs work, felt ok πŸ™‚

    OH Weighted Sit up; this form I will need loads of work on …
    35#, 35#, 40#

    Thanks Mario for taking the time on the OHS movement!

    Cashout:
    20 grasshopper
    20 mtn climber
    20 kick out

  19. Frankie

    WU x 1

    WU

    Overhead Squat x 5
    95-95-95-115-135 kept it light because of shoulder

    Overhead Weighted Situps x 8
    65-75-85

    Cashout (not for time)
    – 20 Grasshoppers
    – 20 Mountain Climbers
    – 20 Kickouts
    time = 2:30

  20. mobility
    WUx1

    OHS x5
    35-65-75-85-95(PR for Reps)

    Overhead Weighted Situps:
    40-45-50×2 Shoulders gave out.

    Fun Sharing the bar with Maria and Crystal!

    Cashout: A bunch of core stuff

    Thanks Blake!

  21. WU x 1 + Hip Mobility

    Group WU

    Overhead Squat x 5

    65-85-95-105

    Overhead Weighted Situps x 8

    65-75-80 (7)

    Cashout (not for time)
    – 20 Grasshoppers
    – 20 Mountain Climbers
    – 20 Kickouts

  22. Heidi

    WU x1

    OHS x 5
    35-45-55-65-75-85

    These felt really good…after months of not doing these, I’m pretty happy

    Weighted Sit Ups x 8
    35-45-55

    last round was really tough

    Cash out. NFT, but it took me 3:00

  23. Annie

    Overhead Squat x 5
    35-45-45-45

    Overhead Weighted Situps x 8
    25-30-35

    Cashout (3:00)
    – 20 Grasshoppers
    – 20 Mountain Climbers
    – 20 Kickouts

  24. Forgot to post so here it is….
    Lab: WUx1
    Beat swings 6, 6, 5, 4
    T2B work: Bar hang 40 sec.
    #155 DL holds…..17 sec, 14 sec.
    Ring Rows: 3 feet out-10, then 5
    Pushups: strict from toes 10, 5, 4
    Squat Cleans x 3
    (# 55, 65, 75, 85, 95) 1x 100, 100f, 100 power cleaned, then 1x 100 Thanks Steph!!!
    WOD:
    OHS 5 RM
    5 x (#35, 45, 55, 60, 65) pushing up from the shoulders really helped, thanks Steph!!
    OHWSitups x 8
    (#35, 40, 55) felt great
    Cashout: 20 grasshoppers, 20 mountain climbers, 20 kickouts…..ughhhhh……2:24

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