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Friday 090828
Overhead Squat 3-3-3-3-3 reps
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Overhead squatting safely

Some inspiration: Nicole Carroll goes for bodyweight OHS x 15

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  • From the CrossFit Brand X forums in regards to today’s WOD:

    “Today, everyone is a Big Dawg. If you are unfamiliar with the lift or your air squat is still poor then grab your PVC or broomstick and give this a shot. Increase the weight slowly and only when sound and proper mechanics are present.”

    I couldn’t agree more with all that they say.
    In addition, please be sure to watch the video I linked above about how to overhead squat safely. As much as we want to avoid gratuitous dumping of weight, certainly everyone needs to know how and when to dump when necessary.

  • Sophie

    Hari, how many people have signed up for the competition so far?

  • Tim

    dumped 115
    dumped 120

  • kj

    Did many more at even lower weights as well, as I had the privilege of having Jacinto all to myself this morning. Really concentrated on proper form, and I was actually happy with the lifts. Thanks, Jacinto!

  • torch

    CFE this morning. Will OHS later today; afternoon or evening.
    6 rds; max effort
    90sec on, 90 sec off
    all were around 0.27mi. on road. in rain.

  • kj

    I love putting myself through two-a-days. Makes me feel like I’m back in HS.
    Torch, I did the same CFE workout. 0.25mi for the first five. Managed to squeeze out 0.26 for the last round.
    You. are. fast.

  • Reagan

    Black Box (180,180)

  • Sophie, we have 3 men and 2 women signed up so far (all members of CFNYC).

  • Tony

    Forgot to post my results when I completed this WOD on Tuesday.
    95 pound Thruster, 5 reps
    95 pound Hang Powercleans, 7 reps
    95 pound Sumo Deadlift High-pull, 10 reps
    6 rounds even at 75lbs.
    (20, 15)
    Today’s WOD:
    60, 65, 70, 75, 80
    (21, 16)
    Last time we did this I could barely manage 55 so a good improvement.
    Thanks Elizabeth and Martin for keeping an eye on my form.

  • For anyone that is paleo, thinking of doing paleo or participating in a paleo challenge, I have writen a cookbook that is 100% paleo to raise funds for FGB4, Athletes for a Cure and Wounded Warriors. You can see a sample recipe and order an advanced copy online at They are in full color, more than 100 pages with more than 60 recipes and a nutritional breakdown for each one!

  • Sara

    85-95-105-115-125(2, not full depth on the first squat of the set)

  • Brett_nyc

    plus some atlas stone shoulders at 175lbs

  • Mike M

    115-135-145(2)-145-155, first time max ohs
    impressive numbers brett

  • Hari

    85, 95, 105, 115, 125, 130 (0,F)
    (68,54), (55, 42), (37, 30)

  • Mike

    Did a ton of sets, but finally figured out that I’m better off just letting the bar be crooked overhead than trying to keep it straight.
    Looking forward to doing this again with more weight.
    Thanks to Craig, Brett, Zach, & Torch for the help with these.
    Almost forgot about the Atlas stone shoulders. Did one or 2 of those afterwards too.

  • Kurt

    First time doing more than form weight on OHS.
    After warm up: 105, 115, 95, 115, 125
    Next time should shoot for 135 across the board.

  • Jai

    32# x 3
    42# x 2, then 1 fail; 32# for third
    42# x 1, then 1 fail; 32# but also fail
    32# x 3
    32# x 3
    100 sit-ups. Then played with purple string.