Monday 6/2 WOD

[rord]

Post your comments, questions, and time.

Hoo-Yah!!

[sonovthegun]

Like a week late on this one.

Did the WOD from two Thurs ago 'cause I had no motivation and it was short and sweet. Ran the mile, walked to the gym then did the WOD. Pu$$¥, I know, I know, but I'm cautious with my shin. This is my second run in at least 6 months.
Run = 8 min [I'm actually happy with this, sad hunh?]
WOD = 5.55 [Snatches unbroken, KTEs sometimes as low as 3, but almost no rest]

Then I did strength training. Each exercise as many sets of 2 reps as possible in 20 min. Load is supposed to be 85% IRM
OHP = 14 rounds at 126.5 [really coming up in strength here. This is higher than 85, but with consistent training, my former plague is becoming a favorite.]

DL = 11 rounds at 308 [Could have done more rounds, but I take minimum 2 minutes rest between these sets. Better to err on the side of caution...]

Weighted PullUp = 10 rounds and a miss at 45 lbs [These are sad I know, but couldn't do sh!t in this department a while back.]


Good times.

5 days to freedom fellas, F -- I -- V -- E !!!!!!!!!!!! Cannot wait.

Hoo-Yah and it's enthusiastic companion OO-RAH!!!!!!

[chewy5369]

as rx'd............35:10

Hoo-Yah

[parishke]

Did 5 rounds of WOD as Rx'd

Time=15:03 minutes


Then did 5 additional rounds of WOD as Rx'd

Time=15:30 minutes

[commandochris]

WOD as rx'd 24:00.
Legs felt super flat on the runs. Just didn't seem to have my normal speed.

10 rounds in just over 30:00 minutes.....You're FAST dude...killer times

Chris

[pipelinesurfer]

never put down the bar except for the runs- on a tread 3%

time- 21:02

ab blast pyramid

pool work

[jmcfc38]

24 minutes and some change. Performed as indicated with the exception of sub front squats for overheads. I can't do overhead squats with even the bar.

[jmcfc38]

Any suggestions on performing overheads? My problem is I basically fall forward. I can't keep the weight back and over my center of gravity.

[danodec]

jmcfc,
Check out some of the videos at CrossFit.com and on Youtube for tips on doing the OHS and what it should look like. There is a great series on Youtube called "Squat Rx" that goes into detail on all sorts of squats and I think OHS is covered. I'd link it for you but Youtube is blocked at work.

Falling forward could be a shoulder flexibility issue. Doing shoulder dislocations and other stretches/exercises will help loosen up your shoulders and improve your thoracic mobility. You have to have decent flexibility in order to maintain balance during OHS. I'd recommend using one of those 12 lb broomsticks or similar and working on OHS during your warmups to help get the form down. That's how I started and it really helped me.

Another great informative site is Stronglifts.com. Here's a link on how to do shoulder dislocations.
http://stronglifts.com/shoulders-dislocations/

[drew_hinnant]

as rx'd: 20.37

having to go yo the third floor for the run is killing my time, but o well

[commandochris]

Any suggestions on performing overheads? My problem is I basically fall forward. I can't keep the weight back and over my center of gravity.

Had this same problem. Try a wider grip on the bar. I also added them to every warmup, and it seemed to help alot. Not saying my form is perfect but I am able to do OHS and go all the way down. I think someone already mentioned about flexibility being the real issue as to why most of us have trouble with the overhead squat. Its an important movement to perfect as its the basis behing the olympics lifts (clean, snatch etc.) It also brings weaknesses to the surface, and now you are aware of something that maybe needs a little extra work.

Keep up the good work.
Cheers all
Chris

[scskowron]

m/19/5'8"/145#
18:46
Used 67# because my Oly set is metric

This one was harder than it looked on the screen, and pretty fun too. I broke up the snatches into 7/3 and did the OHS in full sets.

[zeus1911]

Did workout as Rx'd

time: 20:36

Did 3 sets of 120 reps situps
4 sets of 30 curls
1/2 mi cool down

Feeling a tingle that goes down my arm to thumb. Also my arm felt funny when I ran. Think I may have pinched a nerve while do OHS. Anybody else feel that during their workout?

[jdoleac]

Once again, crossfit is the victor.
33:14. Very slow, and to boot I could only do the 45lb. bar. I figured out a lot about my weaknesses today though. I have a great deal of shoulder inflexibility and inflexibility in general, which is why I was unable to do muscle-ups the other day.

In my defense though, I did add sets of 10 pull-ups to each round as a penalty. Ran a 7:18 mile at the end as well.

Thanks for link above about the warm-up with the broomstick. I used to do that, but only a couple of times and I never rolled it all the way back. It helped immensely. Without it, I might not have been able to do it at all. I probably did 30 reps practicing with the bar on OHS and the other exercise before I set the timer and began in earnest. Without those reps I might have not been able to do any. I'll have to keep working at this, because I think I've found a serious weakness in my training. However, this means that if I can improve upon this, I think it will help me in other areas as well. Any tips would be welcome to help me with this.

You should have seen how wide my grip was to allow me just to get down to parallel.

What is the best way to do squats (bodyweight) that might also attack this weakness?

And zeus, I did experience some numbness in my hand, but nothing serious or lasting. I believe it was because of my shoulder inflexibility. Not a pinch, but more of a rub. I think it will dissipate as this improves.

[wcor]

Todays was a great workout. This one had me sweating buckets, It was hot here today. As Rx'd: 19:26.

Then 10 G.I Jane's (burpee to a pullup) just to finish off. Found them on Youtube.

Then did Ab Pyramid up to 10

[jimmyseven]

5 Rounds
10 Hang Squat Snatch (65lbs)
10 Overhead Squats (65lbs)
Run 400 Meters
Time 25:26
Thanks for the stretch link danodec, very helpful

[deadly nedly]

zeus -- numbness is probably coming from something not being tight enough. Make sure you have a big, tight ACTIVE shoulder girdle. Shoulders in your ears. And grab the bar with your hands hard. I get the numbness when I'm getting assed out on the WOD, but it usually just takes me getting my shoulders higher to make it go away. Good luck!

[tiffani]

21:00 great workout!

[bch0021]

Been a while....

As Rx'd - 18:11

I love the way the legs feel like they couldn't hold up a golf ball on leg workout/run days.

Great job everyone!

[cbrittendahl]

Fun workout

I wanted to run on longer intervals so I increased the runs to 800m on a treadmill set to 3.0 incline; and, I used 70#'s for the lifts (only dropped the bar for the runs).

Time: 29:26

Going for a swim after work and once I finish my school work.

[gmt-nyc]

A lot of respect to those under 20 mins. This WOD hits two of my weaknesses: Snatches and OHS. I've been working on the latter, not the former... so today when I did this WOD it was a bit messy...

Round 1 was such a mess - unable to get into squat for HSS, and my OHS was an abortion -- round 1 took nearly 8 minutes. I was disgusted so I didn't count it, and restarted the WOD after stretching out some more with the PVC.

My HSS never got deep to the point of really qualifying as a squat snatch (more like a 1/2 squat snatch as I just can't seem to get the landing down correctly - need to start practicing the snatch), so I penalized myself by doubling the OHS reps. So my WOD was:

10 Hang 1/2 Squat Snatch
20 OHS
Run 400m

Of course I forgot to restart my stopwatch, but it took around 30 mins I think. I was a puddle again.

[rkryan2002]

46 minutes for the lifting and jogs. Met time limits in the swiming. Hot about 99 degrees here in central Texas.

[hurd07]

as Rx'd 18:41

[hurd07]

forgot to add m/20/210#