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Overhead Squats

October 20, 2011

Marathon Training

2 x 4:00, rest 3:00, hold distance as close as possible on all sets

Lap 1:  884m
Lap 2:  859m

This one was a little difficult because there was a track meet at the track I usually go to for intervals.  I had to go to the church to decorate the tables for MOPS, so I just ran the parking lot a few times.  It was very windy…absolutely nothing to block the wind like at the track, which is in the middle of a county park with lots of trees.  Plus, there was a lot of loose gravel and it’s not exactly flat, so I had to be careful where I stepped.  Could’ve gone faster at a track.

CrossFit WOD:  3 rounds

15 OHS (95/65)
10 ring dips
5 Pull ups (strict)

I almost conquered my nemesis…the ring dip.  I was five away from completing this WOD as Rx.  I just got too fatigued :-(   On the bright side, I did get all the OHS and pull ups as Rx.

Time: 14:40 (almost Rx)

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October 11, 2011

CrossFit WOD

Nancy, 5 rounds for time

400m Run
15 Overhead Squats (95/65)

Poor, poor Nancy.  She has yet to get a quality performance out of me.  My first attempt at Nancy, I was two weeks post-op (gallbladder removal).  This time…the dreaded stomach virus.  Skyler came home from school with it on Thursday and it got me early Sunday morning.  Could not eat, or move for that matter, all day.  Monday, my appetite was starting to come back, but still felt like death warmed over.  Today, I felt better, but had zero energy.  I knew if I got my body moving, I would feel better, so I forced myself to workout.  I jogged the 400s and only did 25 pound OHS.  Finished in just under 19 minutes.  I do feel better…a little…ugh…

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September 22, 2011

CrossFit WOD


Technique on the Snatch (Bar only)

  • mid-hang snatch pull
  • mid-hang muscle snatch
  • scarecrow snatch
  • mid-hang snatch
WOD, 3 Rounds

3 Snatches (50%  of 1 RM)
15 Overhead Squats (only drop the bar on last rep)
15 Supermans

Nice little mini-clinic on snatch today.  I’m loving the SWOD’s!  Only way to get better is to practice, practice, practice.  I just hope Saturday’s 6 mile run isn’t terrible, seeing as how I skipped out on my sprint drills this week…stupid meeting on Tuesday and gym closed Thursday evening…oh well.

Time: 6:09

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August 19, 2011

CrossFit WOD

Teams of 2

3 rounds

30 Overhead Squats (95/65)
20 Clapping Push Ups
10 Tire Flips
2 Rope Climbs

Now that all of our teachers have gone back to school, our 9:30 class has shrunk considerably.  For today’s team WOD, I was paired with a teenaged boy who has only been doing CrossFit for a few days…maybe a week.  I thought it was kind of funny that when I asked him if he could do a 65# OHS, he said ‘I think so.’  I grabbed a 45# bar just in case.  The WOD started and I grabbed the 67.5# bar I had set up, snatched it up over my head and started doing OHS.  He never touched it.  He used and struggled with the 45 pound bar.  Never in my life did I ever think that I would be able to outperform a seemingly fit teenager.  Now I know that with proper coaching, and form, he will soon be outperforming me.  But, today…I outperformed him and I feel really good about that!

Our time was around the 15 minute mark.

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August 04, 2011

CrossFit WOD

For time:

21 Overhead Squats (95/65)
21 Hand-Release Push Ups
150 Double Unders
15 Overhead Squats (95/65)
15 Hand-Release Push Ups
100 Double Unders
9 Overhead Squats (95/65)
9 Hand-Release Push Ups
50 Double Unders

Today’s warm-up was almost as bad as the WOD.  That’s what happens when people start complaining about long runs in the warm-up.  800m is not long, people.  They found out the hard way today when Howard made them run 1800m (1 mile plus 200m), then do 5 muscle-ups, 10 pistols (one-legged squats…10 each leg) and 15 GHD situps before that beast of a WOD.  I’ve made some progress on my muscle-ups…so I’m happy about that.  I used a medium band to work on the transition from hang to dip and was able to push up and out of the dip on my own.  Just need to keep working on the transition.  I did try a couple after the WOD without a band, but was unable to kip up into the dip, so next time I’ll try using a smaller band.

Now for the WOD.  Overhead squats are not easy on the wrists, so I taped up, and used the 32.5# bar, which is a little smaller in diameter.  Makes it easier for my little hands to grip the bar with my hands farther apart.  So, in actuality, I was Rx+, but only by 2.5 pounds: 32.5# bar with 15s and 2.5s on each side= 67.5#s.  I was able to power snatch the bar up into position every time, which I haven’t always been able to do, especially when tired.  I consciously paced myself on the double unders, doing 5 sets of 30, 4 sets of 25, and on the final round: 20, 15 and 15.  I knew that is where I would struggle if I went too hard in the beginning and couldn’t catch my breath.  I probably could’ve gone a little faster, but I wanted to make sure I got every rep in and done properly (low enough on the OHS).  In all, I’m pretty happy with my time.

Time: 15:01 Rx

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