Monday, February 1, 2010

Bodyweight Overhead Squat today - woohoo!

First thing this morning, I broke out the new jump rope determined to set a new double under PR in a minute. Just made 80. It's amazing how hard it gets in that last 15 seconds! Now I'm shooting for 85 - climbing the board.

We got started with Overhead Squats. It had been awhile since we'd attempted any heavy weight but I knew that I was stronger so I assumed a max OHS of 95k.

5 - 5 - 5+ at 65% - 75% - 85% of 1RM

60k - 72k - 80k for 5 - tough!

The WOD was 2 rounds for total reps of
:60 Burpees
:60 Rest
:60 Box Jumps
:60 Rest
:60 Double Unders
:60 Rest

I was determined to put up a solid # to give Pete and Matt a run for their money.  Finished 245 - the new rope really helped.  I was solid on the double unders.  Burpees were tough - thought I did strong on the box jumps.  I'll have to wait and see how the rest of the crew finished on this one assuming they were able to keep the count!

5 at 80k wasn't bad and I was excited to go for a new OHS PR and even more excited to get body weight overhead so I headed back out to the Fort at 4pm with that goal in mind.

Tough luck!  I was a little to close to the wall and stumbled a bit warming up with 80k.  I survived but the wall didn't!  That is not a small hole :)

I moved away from the wall after that incident and loaded up the bar with 93.5k - approx 205lbs which is body weight for me.  Getting it overhead via a push jerk off the back was half the battle.  I went into the squat and was determined to nail it.  I didn't stand up fast but I did finish the movement before dropping the bar which is all that counts.  I'll go for 2 next time :)


  1. A bodyweight OHS is a solid effort. Great job!

  2. Love your site WildGorillaMan - it's a new favorite. Checking it daily. You should also check out - I'm going to try and keep that one more up to date with a new AM crowd over at CrossFit Fire. Keep the beautiful pics coming!