Stay in the hole

By / February 7, 2013

Pause Overhead Squats (3 sec)

3-3-3-3-3-3-3-3-3-3 reps

Honoured to share the podium with a fellow CFM athlete
Honoured to share the podium with a fellow CFM athlete

69 thoughts on “Stay in the hole”

  4. Gillyon

    The pictures this week have been awesome. 🙂 Another congratulations to all that competed.

    Warmup
    OHS
    15-25-35-40-45-50-55-60-60-65

    Great sharing the bar with you Tania. Your squats were looking strong…especially that last round

    Cash out – 123

  5. Jenn

    You were both so awesome to watch! I was so proud to be apart of CFM! Congrats you two! Well deserved!

  6. Jack

    WU x 2

    2 min double under practice

    WOD:

    10 sets of 3 pause over head squats

    45,55,65,75,85,95,100,105,110,115

    115 was my PR from Monday. Very happy. Tried 135 without the pause just to see and got 2 solid reps.

    cashout: 2 min double unders

    Good sharing hte bar with you as always Shane. Nice finish with the 135#

  7. Mario

    Awesome pic! So much Beast on that podium.

    Also good work from the 6am & 7am classes! Keep it up! (in this WOD’s case, literally)

  8. Chantal L.

    Wu x 2 with shoulder mobility (worked on rotator cuffs)

    10 sets of 3 OHS with 3 sec hold at the bottom
    35-40-45-50-55-60-65-70-75-80

    Cashout: 2 mins double unders – 62. I spent more time pulling my pants up than skipping… that’s a good thing… right?

  10. Shane Hayes

    Awesome work Kevin and Lance u guys were awesome!
    Mobility
    Wu
    Practice DU’S
    Wod OHS with 3 sec pause at the bottom
    3/3/3/3/3/3/3/3/3/3/3
    45 for warm up
    55/65/75/85/95/100/105/110/115/135 these felt really good..
    Great sharing the bar with you this morning Jack. Your squats looked good.

    2. Michelle

      I lost my mojo after my week of flu. Got back on the paleo train this week, but sadly out of the challenge… this time! Fail!

  12. Kevin Mack

    Mobility

    WU x 1

    Group Shoulder Mobility

    WOD:

    10 sets of 3 Over Head Squats – pause 3 seconds at the bottom

    15,20,25,30,35,40,45,50,55,60

    Practiced Box jumps up to 20″

    Cashout: 2 minutes Double Unders – a whopping 5.

  13. Josh

    Mobility
    WU x 2

    Pause Overhead Squats (3 sec) x 3
    50-55-60-65-70-75-80-85-90-100

    Cashout: AMRAP 2mins Double Unders – 26

  15. Rachel

    mobility
    wu x 2 add figure 4, KBS 40,45 & wall ball 10# 5 reps

    WOD : Pause Over head squats hold 3 sec x 3
    45, 45,50, 55, 60, 65, 70, 75×2, 70×2

    cash out – AMRAP 2 mins DU = 2

  16. Gilles

    mobility
    wu x 2
    shoulder mobility

    WOD : Pause Over head squats hold 3 sec x 3
    45,50, 55, 60, 65, 70, 75, 80, 85, 90 match PR

    cash out – AMRAP 2 mins DU = 21 got 4 in a row

  17. Blake

    Mob/ WUx1

    WOD:
    10 sets of:
    Pause Overhead Squats (3 sec) x 3

    45-80-95-100-105-110
    (mild panic/disappointment when Kevin yelled “5 minutes left!”)
    130-135 PR!! (previous 1RM was 130)

    Felt really good. Thanks for sharing the bar Sean, and to you and Kevin for stretching me out!

    Great job nooners!

  18. Shawn Johnson

    Mobility

    WU x 2

    Group Shoulder Mobility

    WOD:

    10 sets of 3 Over Head Squats – pause 3 seconds at the bottom

    45, 50, 55, 65, 90, 95, 100, 110, 120 (Ran out of time but 120 was definitely max weight)

    Cashout: 2 minutes Double Unders – 43

    PR 14 DUs Unbroken, practicing with a thicker heavier rope. I find the speed ropes way harder, is that normal?

    2. Amanda Arseneau

      yes it’s (somewhat) normal…the green rope is going to help you learn to control the speed better. Once you find a rhythm, then you can pick up speed (with a speed rope). Good job on your DU pr 🙂

  19. Tara R

    Mob Wux1
    Group wu
    WOD:
    10 sets of 3 pause over head squats
    15-15-20-20-25-25-35-40-45-50
    2 mins du practice 0

  20. Patrick Arseneau

    Mobility
    Warmup x 2

    Over Head Squats with 3 sec holds:
    65-85-95-105-115-125-135-145-155
    Ran out of time. Close to max though. Next attempt would have been 160 and not 165.

    2min Double Unders: 134

  21. Andrea

    Mobility
    WUX2
    Shoulder mobility
    WOD:
    Overhead squats with 3 second hold:
    15-20-25-30-35-40-40-45
    Only 2nd time doing OHS with weight!

    Double Unders 2min: 3….gotta keep practicing:)

  22. Frank

    WU x 2
    shoulder mobility

    Pause Overhead Squats (3 sec) x 3
    45-55-65-75-85-95-105-115-125(2)-125(1)
    great sharing the bar with you Chris

  23. Darrell

    Wux2
    Front squat x3
    65 85 95 100 105 110 115 x2 had to stop shoulder was hurting. Pretty happy haven’t done Ohs for strength in almost 2 years.
    150 DU

  24. Robyn

    Mobility
    WU x 2
    Shoulder Mobility (Group)

    Pause Overhead Squats (3 sec.) @ 3 x 10 sets
    15-15-15-20-20-20-25-25-30-30

    The importance of proper form is really made clear for me with the OHS, because with sloppy form, I can’t OHS a broom stick without shoulder pain.

  25. natacha

    mobility
    wu x 2

    OHS 3 sec hold times 3
    15-20-25-30-35-40-45-55(1.5)-50-50

    2 min amrap DU
    alternated 3 singles-1 DU… total 35 DU… getting there slowly but surely

  26. Chris

    WU x 2
    shoulder mobility

    Pause Overhead Squats (3 sec) x 3
    45-55-65-75-85-95-105-115-125(2)-135(2)
    great sharing the bar with you Frankie

    110 DU’s 2 minute cash out

  27. Amanda

    Today was fun! I love strength days!

    Pause Overhead squats (3 seconds)
    45-50-55-65-70-75-85-90-95-100

    119 Doubles

  29. Jenn

    Warmup
    Shoulder Mobility

    Pause Overhead squats (3 seconds)
    15-20-25-30-35-40-45-50-55-60

    Much appreciated feedback & technique tips Tank (MarieNo) & Corinna.

    OHS are not my friend but perhaps someday.

    50 pull Row Challenge: 506m

  30. jeff

    Mob
    2xWU

    shoulder mobility

    OHS x 3 with 3 second hold at bottom
    45-65-75-85-95-115-125-135-145-155(f)-155 (2)

    these felt awesome tonight, thanks for sharing the bar Kevin and Lora.. that was alot of fun!

  32. Lora

    Mobility
    WU x 2
    More mobility – pec ball, lev scap, hip flexors, ankles…some day I’m going to be flexible.

    WOD “Pause OHS”
    10 sets of 3 reps with 3 sec hold at bottom
    45-65-75-75-85-85-95-105-110-115

    Very pleased with this. With better overhead position (still far from perfect, but better) these felt a lot more steady then they ever have. 🙂

    Nice sharing a bar with you Jeff and Kevin. I don’t think I had to load the bar once…

  33. Corinna

    WU x 1

    Group Shoulder Mobility

    OHS x 3 Pause 3 seconds 10 sets

    45-50-55-60-65-70-75-80-85-90

    Cashout: 2 minute double under’s.

    Nice sharing the bar with you Jeff L.

  34. Jeff L

    Mobility
    WU X 2

    Group Mobility

    3 second pause OHS (10 sets of 3)

    45-50-55-60-65-65-65-70(2)-70-75

    Thanks for sharing the bar Corinna. Thanks Kevin and Frankie for the stretch.

    These were the best they’ve ever felt tonight.

    1. Jeff L

      Cashout – AMRAP DU’s 2 mins = 5

      Member challenge – distance row 50 pulls = 552 (I think, don’t have journal with me)

  35. Heather Colleen

    Mobility
    WU x 1.5 (ran out of time)
    Shoulder mobility

    3 Second pause OHS

    15-20-20-20-25-25-25-30-30-35

    They felt great…scary as hell, but great. I don’t think I’ll ever fear this lift again. I’ll be careful doing it, but I won’t fear it.

    2 min DU – got 16, only 3 unbroken. I’ll keep working on them. 🙂

  36. Jason Gagnon

    Mobility
    Wu x 2
    Shoulder Mobility (as group)

    Pause Overhead Squats (3 sec) x 3
    45,55,65,75,85,95,100,105,110,120

    Cashout: AMRAP 2mins Double Unders – 95

  37. Jessica F

    Mob
    Wu x2 (plus burpees)
    Shoulder Mobility (as group)

    Pause 3 sec. OHS (10 sets of 3)- Got up to 50lbs (pr). Finally getting the right form, depth, and adding the weight. Thanks Kevin for helping me get to where I am today.

    Cashout: AMRAP 2mins Double Unders – 9 (this is the most I have got yet)

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