Posts Tagged ‘Overhead Squat’

Tonight I was given the opportunity to work out WITH the athletes in the 6:00pm class, so I jumped on it! That means there is no video from the class. Just trust me…. it was awesome.

Strength work for today was Overhead Squats. I always tell the class that I think this is one of (if not the) hardest lifts to complete because it requires flexibility in the hamstrings AND the shoulder… as well as a super strong core. Go figure, people were PR-ing all over the place. YOU GUYS RULE!

Today’s main workout came from the 2011 Regionals Competition that will be happening in a few weeks. Run far, do handstand push-ups then row far. Ready… go! 🙂

Workout of the Day:
Overhead Squat 5 / 3 / 3 / 3 / 1 / 1 / 1

Run 1000m / 30 Handstand Push-Ups / Row 1000m

Please post your Overhead Squat Weights to the comments section!

Today, CrossFit Lakewood went after the 4th workout of the 2011 CrossFit Games Open. With a 10 minute cap on the workout, that means a lot of people out there wouldn’t even get close to completing one round. This one requires a LARGE amount of work to be done in not a lot of time, so the goal is basically to get through as much as you can.

Workout of the Day:
Learn the Zercher Squat
Work up to a good 3 Rep Max

CrossFit, CrossFit Lakewood, Smashby Training, Zercher Squat, Alon Crushing the Zercher Squat

Alon looking STRONG! (Bent bar, too!)

Complete as many rounds and reps as possible in 10 minutes of
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

The pace everyone kept throughout all 60 Burpees was really impressive!

As CrossFitters, we also tend to enjoy watching people suffer. Here is your chance to watch me struggle through my first attempt at this workout. The Overhead Squats just KILLED me. Hopefully I can get through 1 full round on Saturday. (Always open to critique of form / No-reps, etc)

HQ released the next workout of the 2011 CrossFit Games Open, and a lot of people in the CrossFit Community let out a collective groan.

Without further ado, here is Workout 11.4:

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees / 30 Overhead squats (120lbs / 90lbs) / 10 Muscle-ups

For those of you who may be wondering what a Muscle-Up is, it’s a movement done primarily on gymnastics rings that consists of a pull-up transitioning into a dip! The video here will show you exactly what it looks like and give some pointers!

Achieving the Muscle-up from Patrick Cummings on Vimeo.

In my opinion, it’s going to be a lot like the last workout where some people simply won’t be able to complete parts of it. During the first two workouts, most people were able to handle the weight and reps in some form or another, so the differences in scores were simply how many rounds people were able to complete.

Last week, some male athletes simply couldn’t get 165 pounds into a Squat Clean and Jerk. This week’s biggest challenges will fall in one of two categories; either 120 pounds for men (or 90 pounds for women) will be too heavy for some athletes to Overhead Squat 30 times, or they’ll get through them and get stuck on the Muscle-Ups.

The exciting part about involving such a challenging movement in this workout, though, is that there will be HUNDREDS of people out there who will get their first-EVER Muscle-Up during this workout! I hope that CFHQ puts together a video of all of the first MU’s caught on tape from this week’s workout 🙂

The video below is from HQ showing the official range of motion requirements for the movements.