OHS 10×10

Wednesday 111102

Overhead squats: 10 sets of 10 reps each

Big rocks vs. little rocks
My battle with disordered eating
Why you need to focus on form, not time
No bread, pasta or sugar: Stone Age-style restaurant serves only food that was available to our caveman ancestors

Cindy, Stan, and Anya at the Halloween party:

* * * * *
Here’s what’s on tap for Thursday’s WOD classes:

Part A. Handstand Practice. (Work towards free-standing.)

Part B.
2′ Double Unders
2′ Situps
90″ Double Unders
90″ Situps
1′ Double Unders
1′ Situps
30″ Double Unders
30″ Situps

Post reps for Double Unders and Situps to comments.


  • Dickie

    So, what exactly is Thursday’s WOD?

    • Sean M.

      2 mins max DU
      2 mins max sit-ups
      90 sec max DU
      90 sec max sit-ups
      1 min max DU
      1 min max sit-ups
      30s max DU
      30s max sit-ups

    • Anonymous

      I believe it should be minutes / seconds, not feet / inches.

      • Dickie

        Ah. That makes more sense.

  • Manny

    Does anyone have a rumble roller? If so, is it blue or black?

    I’m using a Trigger Point Grid and its not cutting it anymore. Any advice on which one to get? Thanks!

    • Anonymous


      I’ve had the large extra-firm black Rumble Roller for quite a while now. It’s the bomb.  

    • Brett_nyc

      we have a black one. It hurts a lot, but it’s great. 

    • Andy G

      Got the blue, wish it was the black.

  • Erika Ramos

    sup guys. werq’d out at crossfit101 in san jose today. amazing metcon! 

    800m run
    25 hspu 
    800m run 
    50 pullups (used a band)
    800m run 
    100 squats 
    800m run 
    200 double unders (or 600 singles) 

    the cutoff was @ 35 minutes and i didn’t complete it but i was probably about 25 singles and maybe 7 double unders into the last round. it was lots of fun! 

  • Matt M.

    OHS: 135-135-155-155-155-165-170 (9)-170(5)-165-165

  • Anonymous

    OHS: 10 sets 45#

    Sara ….Looking out on the morning rainI used to feel so uninspired and when i knew i had to face another daylord it made me feel so tired.before the day i met you,life was so unkindYou’re the key to my piece of mindyou make me feel like a natural woman.

  • Dickie

    Felt good on these, despite having a tender shoulder:
    I got the sand out by the 5th set and put big-boy weights on the bar.

    Great working with Rory, and a lot of fun today in the 6:15 Sausage Fest!

    • Rory

      45-45-65-70-75-75-80-80-80-85 (gotta work on getting weight behind me a bit more, tnx Sara!)

      Dickie good werq’ng w/ you today!  “Clam Bake”, i’m still cracking up…

  • Malcolm

    OHS: 65-85-85-95-95-105-105-115-115-135

  • Anonymous


  • Great working with Sofia and Sam at 0700.
    33, 43, 53, 58, 63, 58, 58 – only got 7 rounds in. 

  • Will Lanier

    95-115-135-145-155-165-175-175(8 then fail)-Fail-Fail

    went heavy and then wore out. 175 ain’t bad tho.

    • Anonymous

      You’re gettin there kid…

  • Paul B.


  • Erika Ramos

    went to crossfit101 in san jose again. we did a wod from SEALFIT. 

    SEALFIT “Trilogy”(1)15 rounds on the minute for 15 minutes of:5 dead hang pull ups10 hand release push ups15 jump squats(2)5 rounds of:400m run1x Frog Complex (6 squat clean thrusters, one at each weight – 95, 105, 115, 125, 135, 145lbs)(scale 1-  55, 65, 75, 85, 95, 105lbs)(scale 2 – 10, 12, 14, 20, 25, 35lbs) (3)1 mile run, then21-15-9Swing, 53/35lbsBurpee Box Jump, 24″Then, 1 mile run

    for 1, i could only hang until round 3 but i completed 7 rounds within the 15 min cutoff. for 2, i did 4 rounds and only went up to 62# for the squat clean thrusters. for 3, i scaled it down to 800m runs and finished in 25:34. WERQQQQQQQQQQQ. 

    • Anonymous

      Very nicely done Erika…that is some serious shit!

      • Erika Ramos

        thanks! dude. it was probably the hardest wod of my life thus far. definitely fun though! maybe the coaches will consider incorporating some sealfit wods into the programming?

  • Peter F

    OH Squats-   33/43/48/53/53/53/53/58/60/63
    Probably could have squatted more if I wasn’t such a spazz about lowering the bar back to my shoulders when I was done.  Thanks, 3pm crew, for tolerating my dramatic drops toward the end. 

  • Sara

    Worked up to 113×10, failed at 118.  

  • Jim S

    OHS are my ultimate goat. Really working hard on the necessary shoulder mobility, but have a hard time not losing the bar in front of me. Did these slowly and carefully to keep my weight on my heels. Only got through five sets. Failed somewhere between 5 and 8 reps on each, and then finished out the set. Sounds pretty lame, but this is my best effort to date.
    Did 5 rds of 10 110lb front squats to round it out.

  • Annie

    33, 33, 43, 43, 53, 53, 63, 63, 53, 68 (only 6 rounds – Failed)

  • drake

    Started at 95#.
    Ended at 135#.

  • Eric

    65, 75, 85, 95, 105, 115, 125F (9), 130F (4 or so), 115, 95

  • Steve Slo

    Loved this WOD:

    65 – 85 – 95 – 105 – 115 – 125f (5 reps) – 115 – 120 – 115 – 105
    Had to fight like hell for the 120. With the last 2 sets I was trying to make sure I didn’t spend too long down in the hole. But apparently I started rushing things and my form went to hell.

  • Michael C


  • David T.


  • Sully

    OHS 115-135-145-145-145-145-145-145-145-155(fail on 10th rep)

  • Zoe

    Did this on my own, since I didn’t make it in yesterday:

  • Jay

    45, 65, 75, 85, 95, 105, 115, 125 (6), 117