Tuesday, April 12, 2011

Tuesday, April 12, 2011

overhead squat

then, Tabata Mash-Up: Front Squat + Swing
Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the odd intervals are front squats @ 110/70-lbs., and the even intervals are swings @ 55/35-lbs. There is no rest between exercises, except a one-minute break after round 16.

This workout is scored by the total repetitions completed from all 32 intervals.


  1. Rob | April 12, 2011 at 9:38 pm

    Strange workout. Seems like the whole point is to get through the 1st round muscle-ups in time so you can get back to the burpees and rack up additional reps.

    • T | April 13, 2011 at 12:36 am

      I imagine we’ll see a lot of 90s on the scoreboard after this one. I’m just hoping to get through the 30 OHS at 90lbs.

      At least the explanation video gave me a lot of TWSS moments.

  2. rdavies05 | April 12, 2011 at 10:02 pm

    OTB (modified yesterday’s):

    air squat
    strict chin-up on hotel lat machine
    static dip on treadmill


    The dips felt awkward because my hands were so wide… is that bad?

  3. coach | April 12, 2011 at 10:45 pm

    Borja G.: 125-135-145-lbs., 203 (50-lb. dbs.)
    Erez Y.: 125-135-145-lbs., 113 (45-lb. dbs)
    Derek B.: 135-145-155-lbs., 248 (45-lb. dbs)
    Ralph A.: 115-125-135-lbs., 135 (40-lb. dbs, 45-lbs.)
    Kris C.: 75-85-95-lbs., 216 (30-lb. dbs)
    Alex M.: 95-95-95-lbs., 196 (50-lb. dbs)
    Larry B.: 95-95-95-lbs., 215 (35-lb. dbs, 35-lbs.)
    Ted K.: 95-95-95-lbs., 222 (30-lb. dbs, 35-lbs.)
    Jessy C.: 75-95-90-lbs., 202 (25-lb. dbs)
    Steve M.: 85-100-110-lbs., 211 (35-lb. dbs, 35-lbs.)
    Phil S.: 70-75-80-lbs., 168 (25-lb. dbs., 35-lbs.)
    Michael F.: 55-65-70-lbs., 212 (40-lb. dbs, 45-lbs.)
    Jon H.: 55-65-65-lbs., 187 (30-lb. dbs, 35-lbs.)
    Jen O.: 55-65-65-lbs., 203 (25-lb. dbs)
    James C.: 55-65-70-lbs., 210 (25-lb. dbs, 35-lbs.)
    Sofia J.: 55x-55-65-lbs., 207 (20-lb. dbs, 25-lbs.)
    Mike S.: 165-175-185-lbs., 121
    Rob K.: 155-165-175-lbs., 156 (45-lb. dbs)
    David O.: 150-150-150-lbs., 192 (45-lb. dbs)
    Brian T.: 135-145-150x-lbs., 136 (40-lb. dbs)
    Josh M.: 145-155-165x-lbs., 196 (40-lb. dbs)
    Sidra C.: 115-125-135x-lbs., 140
    Caitlin S.: 65-65-65-lbs., 212 (sub: squat)
    Holmes H.: 80-85-90x-lbs., 210 (30-lb. dbs)
    Matt H.: 75-75-75-lb., 192 (30-lb. dbs, 35-lbs.)
    Anne M.: 55x-45-45-lbs., 156 (25-lbs. dbs)
    Christine S.: 65-70-70-lbs., 251 (25-lb. dbs)
    Jeff T.: 75-75-80-lb., 161 (30-lb. dbs, 35-lbs.)
    Brian J.: 75-85-85-lbs., 198 (25-lb. dbs)
    Bill G.: 95-95-95-lbs., 270 (45-lbs.; sub: weighted sit-up)
    Joe P.: 205-225-235-lbs., 132
    Jeff W.: 105-115-125-lbs., 173 (40-lb. dbs, 45-lbs.)
    Ivy F. 130-135-140x-lbs., 236
    Christy P.: 155-165x-165-lbs., 291
    Noland C.: 95-95-95-lbs., 226 (25-lb. dbs.; 35-lbs.)
    Roselena R.: 95-105-115-lbs., 207 (25-lb. dbs.)
    Amy D.: 40-40-40-lbs., 255 (25-lb. dbs)
    Kelly S.: 25-25-25-lbs., 180 (15-lb. dbs, 25-lbs.)
    Kirsten P.: 35-40-40-lbs., 117 (15-lb. dbs, 25-lbs.; sub: squat)
    Jennifer M.: 45-55-60-lbs., 242 (20-lb. dbs, 25-lbs.)
    Livia S.: 4r, 4l, 5r, 5l, 5r, 4l, 271 (25-lbs.; sub: max single-leg squat, goblet squat, single-arm swing)
    Drew P.: 155-155-160-lbs., 188 (45-lb. dbs, 45-lbs.)
    Mark C.: 115-120-120-lbs., 126 (25-lb. dbs, 35-lbs.)
    Joseph P.: 75-85-90-lbs., 283 (35-lbs.; sub: squat)
    Lisa C.: 55-55-60-lbs., 273 (20-lb. dbs, 35-lbs.)
    Josh O.: 135-150-150-lbs., 131 (45-lb. dbs, 45-lbs.)
    Steve D.: 155-165-180-lbs., 222
    Dave R.: 220-230-240-lbs., dnf
    Andrew R.: 120-125-130-lbs., 164 (45-lb. dbs)
    Stuart W.: 95-105-108-lbs., 202 (40-lb. dbs, 45-lbs.)
    David S.: 95-110-115-lbs., 151 (110 x 3) (45-lb. dbs)
    John M.: 25-25-25-lbs., 151 (20-lb. dbs, 35-lbs.)
    Veni M.: 55-60-60-lbs., 205 (20-lb. dbs, 35-lbs.)
    Julie G.: 25-30-35-lbs., 195 (15-lb. dbs, 25-lbs.)
    Aaron B.: 25-35-35-lbs., 🙁 (15-lb. db.; sub: front squat, squat, russian swing; 3-3-3, 1/2x)
    Rocio Q.: 25-35-35-lbs., 128 (15-lb. db.; sub: front squat, squat, russian swing; 3-3-3, 1/2x)
    JC L.: 35-35-35-lbs., 192 (25-lb. dbs, 35-lbs.)
    Sean M.: 220 (sub: max v-hold, squat, bodyrow)
    Ben T.: 90-105-115x-lbs., 222 (30-lb. dbs, 35-lbs.)
    Lee P.: 105-115x-115x-lbs., 88 (30-lb. dbs, 45-lbs.)
    Matt C.: 90-100-100x-lbs., 143 (30-lb. dbs, 35-lbs.)
    Set S.: 58-60-63x-lbs., 236 (sub: shoulder press, sit-up, incline pushup)
    Bobby M.: 85-85-85-lbs., 217 (35-lb. db.; sub: front squat; 3-3-3, squat, sit-up)
    Callie W.: 55-55-55-lbs., 126 (15-lb. db., 25-lbs.; sub: front squat; 3-3-3; 1/2x)
    Peter H.: 55-55-55-lbs., 110 (20-lb. db.; sub: front squat; 3-3-3, 1/2x)
    Kaisa A.: 55-55-55-lbs., 127 (15-lb. db.; sub: front squat, 3-3-3, 1/2x)
    Jesse L.: 105-115-125lbs., 151(15 x 3) (30-lb. dbs, 35-lbs.)
    Meghan M.: 165-175-185x-lbs., 276
    Wayne C.: 130-140-150-lbs., 236 (45-lbs.; sub: goblet squat, single-arm russian swing)
    John B.: 120-130-140x-lbs., 212 (45-lb. dbs)
    Jeff B.: 75-75-80-lbs., 238 (30-lb. dbs, 35-lbs.)
    Jerry C.: 75-75-75-lbs., 141 (45-lb. dbs; 45-lbs.)
    Leota B.: 60-65-70-lbs., 172 (30-lb. dbs)
    Scott T.: 35-35-35-lbs., 205 (25-lb. dbs, 35-lbs.)
    Jason C.: 45-45-45-lbs., 337 (25-lbs.; sub: squat, sit-up, pushup)
    Alissa G.: 55-65-70-lbs., 161 (25-lb. dbs)
    Leigh T.: 35-35-35-lbs., 174 (35-lb. dbs, 45-lbs.)
    Pete S.: 55-55-55-lbs., 162 (30-lb. dbs, 35-lbs.)
    Valentina F.: 45-55-55-lbs., 62(20-lb. dbs, 20-lbs.; sub: front squat, goblet squat; 3-3-3; 1/2x)
    Katherine C.: 45-50-50-lbs., 236 (20-lb. dbs, 25-lbs.)
    Ralph B.: 35-35-45-lbs., 233 (20-lb. dbs, 35-lbs.)

  4. T | April 13, 2011 at 12:34 am

    overhead squat

    then, Tabata Mash-Up: Front Squat + Swing
    @35lb dbs/ 35lb db

    88-99-110 (110 was pretty sloppy); 189

    since doing goblet squats last week, my lower back has been really tight and even painful during some exercises; the cleans in Open workout 3 really hurt, for example. These squats got so painful that I was only get 1 or 2 on the last rounds.

  5. train2live | April 13, 2011 at 9:31 am

    Ok, I know it has been a while since I have posted anything on this blog, but today I feel compelled. I have to share about a conversation I overheard in the locker room of my office’s gym that just made me want to smack someone.

    Here goes…

    I overheard two guys in the locker room talking about P90X. If you don’t know what this is, google it. They were bragging about the fact that they were doing the program and how challenging it is and how good they feel. One guy even talked about how he lost 5 pounds in 90 days. Good for them, right? Look, even though I am a Crossfit junkie, I don’t bemoan anyone else’s workout program. I think it is great that people are out there trying to improve their health and well being. However, shortly after the chest beating started, the truth began to come out. They started talking about various work outs and how they were “gaming” them to make them “easier” for them. One guy talked about how jarring squat jumps were to his back. Really!! Come on, dude! I also heard “I can’t do”, fill in the blank, “It’s just too hard”…and then those fateful words were spoken…wait for it…”because afterall I am 47 years old” AHHHHHHHHH!!!!!!! I wanted to grab that guy shake him, slap him silly and then throw him out of the gym telling him to never return…UGH!!! Since when is there an age limit to what one can or cannot do in an exercise program. I hear this kind of thing all the time, particularly from people in their 40s. They just piss me off! They fucking give up on themselves before they even try. Try telling the 63 year old guy who was featured on the 2011 Crossfit games site that he is too old to compete or perform certain movements. He would rip off your head and spit in your neck!

    In May I will be 49 years old. I have never been stronger, faster, more fit, had better posture, been healthier or carried myself with greater confidence in my entire life. All due to Crossfit and Paleo. I don’t think about my age at all, in fact all I think about is performing to the best of my ability and when that is not good enough, focusing on improving my ability. I may have my days when I don’t perform well or question whether or not I am going to make it through the workout, but I never game it and I never quit! (Ok, there was that one time I quit on a 2K row, but there were other circumstances that surrounded that day)…just keeping myself honest here. The point is, you are never too old…NEVER TOO OLD!!! I hope I am Crossfitting until the day I die…and at the rate I am going, I will be around for a long time. So, stop with the fucking excuses and do another squat!

    Dave O (702)


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