Overhead Squats

5-5-5-5-5 reps

Post loads to comments.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.

The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Everyone is a Big Dawg today.  If you are unfamiliar with the lift start with pvc and work on your technique.

http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

Kelly: 5rds for time of-run 400m(eliptical), 30 box jumps(12” box), 30 wall ball shots(6kg ball-heaviest the gym has)

time-18:42

On Sunday, May 31st did:

Rest.  No good reason except for exhaustion and hung-over-ness.

On Monday, June 1st did:

Tabata Something Else:
Pullups: 14,10,8,6,5,5,4,3=55
Pushups: 15,12,8,5,5,5,4,4=56
Squats: 20,16,17,15,16,15,10,11= 123
Situps: 11,13,12,11,10,11,12,13=91

Total: 325

The situps were unachored, with unmoving feet; had a partner to do a crossfit workout with for the first time ever.  I was great, though I didn’t put in my best squat performance ever.  Oh well.

On Tuesday, June 2nd, did:

20kg plate-swings/GHD situps/25kg overhead squats
21/15/10 for time: 8:49

I also set a new PR for fastest time to work by bike, by 1 second: 26:16.

Warm up
2k row
stretch
OHS with Broomstick x5

WOD OHS
5-5-5-5-5
45-45-50-55F(3 reps)-55F(4 reps)

Pulled up the WOD at the gym. Wasn’t quite sure about the load/time. Decided to do the 100 overhead squats @95lb for time. 14min. It was pretty rough.

Buy in

10 pullups
20 push ups
30 situps
40 squats
30 sit ups
20 push ups
10 pullups

OHS

practice with bar x 10

12kg, 17kg, 20kg, 22kg, 25kg(F) 2 reps

cash out

jump rope

OHS with bar practice only

090601

Erin scaled for puppies

Buy in:  1.4 mile hike

Puppies:
Three rounds for time of:
20 pound Dumbbells split clean, 15 reps( 15 reps each leg)
21 Beginner Pull-ups

time = 9:49

cash out:  1.4 mile hike

Overhead squats

75lbs
85lbs
85lbs (failed after 2) 65lbs (last 3)
65lbs
65lbs

Thoroughly disappointed with myself.  I thought I’d be better at this, something about my form is just not right on the overhead.  Staying positive though, I saw others doing normal squats with big weight, but they don’t go down all the way.

Overhead Squats

5-5-5-5-5 reps PVC

I am struggling to keep the pipe overhead, its continually moving forward as I lower my squat.  I’m not sure what is wrong with my form.

Ah, another reason to love Crossfit, it keeps you humble.  I have never done overhead squats squats before, watched the demo video, thought can’t be that hard and promptly struggled my way through with and empty bar.

buy in:
3 rounds 10 push ups, dips, pullups, squats

Overhead squat:
45
45
45
45
45

cash out:
500 m row 1:57

warm up: 25 minute bike ride

5-5-5-5-5
45# for all sets
working out alone today. i think i could have done more weight with a cheerleader/spotter.
focused on form and breathing:)

cashout: abs. stretching

Amazing watching these videos then going to the gym to crash and burn.  Really shows you what a complete training program Crossfit is.

OHS

45-55-60-65(failed after 3)-55-60

Forgot to take in the deep breath for stability.  Will keep practicing.

Cash out:  3x5 of the Bear 75-75-85

CFWU X 3
Subbed HSPUs w/bridged feet for pull-ups and dips

Erin
Puppies:
3 rounds for time:
20 lb. bumbells split clean- 15
Beginner pull-ups- 21
(18:40)

Man!  This was tougher than it looks. The beginner pull-ups are harder than the assisted. Definitely broken, but I pushed through it.  I now have blisters on my callouses, the one above my wedding band is especially bad (broken). Pity, pity. 

20 minutes- upright bike, random setting, level 11

“Kelly”

Puppies:
Three rounds for time of:
Run 400 meters
15 Box jump, 24 inch box
15 Wall ball shots, 14-20 pound ball

14:48

Treadmill runs, 3% incline.
First five box jumps were actual jumps, the rest were step-ups
Wall balls substituted with 20# dumbbell thrusters

Yay! First post!

Overhead squats. First time ever, so I started with the bar. 45-55-65-75-95. Managed to do 5 reps of all despite my right shoulder’s pain from doing the fri WOD (subbed pullups and dips for the muscle ups). Probably could’ve done more, but I want to make sure I don’t injure myself and miss a bunch of WODs.

Look forward to being humbled again.