Tuesday 130917

All-levels WOD/Beginner WOD:
A. Back Squat 3-3-3
B. 5 RFT: 40 double unders, 10 toes-to-bar

Competition Team WOD:
Part A. Back Squat 7×2
Part B. 15 minute AMRAP: 3 wall walks+30 unbroken double unders+15 unbroken wall balls (25/16#)

(Photo credit: Alex Robleto)

The overhead squat article
On Mondays following an NFL game, saturated-fat intake increases in cities with losing teams, decreases in cities with winning teams.
How long to nap?
Labelled a cheat, but he has a story
On pumping iron and making babies
Back flips & heavy cleans (video)
Schedule changes, effective Monday, September 30th

Here’s what’s on tap for Wednesday’s classes:

All-levels WOD/Beginner WOD:
A. Push Press 2-2-2-2
B. 3 RFT: Run 400 meters, 20 pull ups, 20 HSPU

Competition Team WOD:

Rowing Helen
600 m row
21 kb swings
12 pull ups
*there will be three heats so be prepared for a 1 mile run at some point during the class 🙂


  • reisbaron

    A: 285 across
    B: 10:17 with V-ups & triple singles

    Seems like at least once a year I have to relearn the back squat. Last year was the journey from low bar to high bar. This year seems to be finding the lift at a lower bodyweight. 285 felt pretty damn heavy. Trying to keep the ego in check…

    • BenS

      I feel like I have to relearn everything once a year.

      Also, that overhead squat article is amazing.

      • Brad Hoover

        If you never saw it watch Naughty Nancy (4 rounds of 600m run which was up & down the stadium, 25 OHS 140#) from the Games. Josh Bridges who weighs like 160 not only took first place, but did all four rounds of OHS unbroken and the OHS looked easy if that’s even possible. Besides Froning easily winning the two back to back events on Sunday that performance by Bridges was my favorite of the Games.

        • BenS

          I did see that and was amazed. OHS are a big goat for me and I need to make working on them a priority.

          • AndyK

            Yeah, I either need to get significantly stronger at OHS, or loose a lot of weight!

      • Allison Bojarski

        Glad to hear folks enjoyed the OHS article. I had read it years ago but was reminded of it when Ken R., one of our members, forwarded it to me yesterday suggesting it as a worthy link.

        And as further inspiration towards the 15 bodyweight overhead squats goal, here’s an amazing video from CrossFit.com of Nicole Carroll, one of the O.G. crossfitters from back in the day, working and working, failing and then finally succeeding, at achieving 15 BW OHS’s. Enjoy: http://www.youtube.com/watch?v=wjuULPqI-WY

        • Nicki Osborn

          Annie Sakamoto is my hero, I want to be her when I grow up. Thanks for the great OHS article!

  • AndyK

    A: 225, 245, 245
    B: 6:05 rx
    Ben, agree the OHS article is great – 15 bodyweight is a new long term goal that will need a lot of work to accomplish

    • Brad Hoover

      I read that article, and then added 15 body weight OHS to my list of long term goals right below 2x body weight back squat. Although admittedly I’ve never pushed the OHS weight to failure, and in turn have never tried a single body weight rep. I will next time OHS comes up if it feels good that day.

  • John E

    first time squatting in over a month
    A) 255-265-275
    B) practice DUs for 2 minutes (can only string 5-10 together at a time) now, 10 toes to bar every 2 minutes

  • Jim S

    Deja Squat

  • Jim S

    Wut? Did he say 15 OHS at bodyweight? Now that’s a goal worth a shoulder tattoo and an empty checkbox next to it.

  • Brad Hoover

    A: 185 across, which felt like 215… Today was a good experiment/test of sorts for several reasons: if you count the CMC I’d had just one rest day (Fri) in the last 8 days, I did back squat 3×5 185-205-205 & 200 air squats on Sun and last night I got just 6 hours of sleep. Given the multiple variables I have no concrete conclusion, but I think primarily Sunday + my 4th consecutive day contributed to 185# feeling quite heavy.
    B: 9:17, 120 single unders/round

    • Jim S

      Yeah, I’m about to do this wod and the 5×5 two days ago is still evident in the sensations emanating from my quads and hamstrings.

  • Justin Katz

    A: 135-195-225-255-265 (PR)
    B: 7:46
    Subbed 120 singles per round for DU

  • Nicki Osborn

    A: 93-103-113 (PR!)
    B: 8:31 with DU attempts & T2B/K2E

  • ben

    #225 bs x3…attempted #245. Got through a rep…but I took a red-eye last night and I actually don’t think I slept more than three hours last night

    Did 5:38 rx on the wod. Speed rope makes a huge difference. I couldn’t use a speed rope to learn double unders, but once I got the hang of them it was a huge difference to switch back to it. I think the key is the rope is lighter so your arms don’t fatigue as much and you get way less winded. Also started cutting down the motion on my toes to bar. The more you have to kip and swing backwards the more winded you seem to get

  • Jim S

    A: 225,230,235 That’s enough back squats for a bit. Lower back is feeling it.
    B: 7:52. Wanted to get sub 8. Woot! Double unders went unbroken until the last set.

  • Albert Insogna

    A- up to 185. Wait no squats tomorrow? I am disappoint.
    B- 4:45

  • stevenrerickson

    Micheal has been doing something which I think is extremely smart when double understand come up. Instead of subbing a number of single understand he puts a time limit on the double understand segment and you must work at them for that time period. Ex. Today was, 2:00 each time doubles came up. I actually started to string sets of 5 together. Smart guy!