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Wednesday
Apr292009

Overhead Squat

3-3-3-3-3

Post loads to comments.
compare to 2.9.09

Accessory Work
Dumbbell Press 5-5-5-5-5
Knees To Elbows 3x8

3477990859_2d317cd4b6_b
David McGrath puts on a handstand clinic


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NYPD
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New York's Fire Department and Emergency Service Agencies
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Working for lesbian, gay, bisexual and transgender equal rights

We're proud to have members belonging to each of these organizations at SBK.  Please check out the new links located at the bottom right of the blog.  If you're affiliated with a particular organization and would like us to post their link, please let me know.

"As Rx'd" CrossFit iPhone App
Maybe Shoeless Joe was onto Something? BB GAdgets
Are Running Shoes a Waste of Money? Mail Online

Reader Comments (28)

Anyone try this "As Rx'd" software? Very mixed reviews on the store.
April 29, 2009 | Unregistered CommenterDan R
Dan,

Ive got the as Rx'd app. Just downloaded it last night when I saw Juan post it on the NYC blog. I havent played around with it too much but it seems pretty cool. Im having a hard time getting the SBK RS Feed onto it.

You (and anyone else) can check it out on my iPhone today.





April 29, 2009 | Unregistered CommenterDavid
How 'bout a link to AARP?????
April 29, 2009 | Unregistered CommenterJack
Related to those shoe articles, I found this vid interesting as well:http://www.youtube.com/watch?v=9itkEkcQ8WM
April 29, 2009 | Unregistered CommenterYoon
Just got to be chivalrous - lugged someone's enormous and heavy suitcase up two flights of stairs in the subway. I found them helplessly staring at the stopped escalators. I said "do you need help?" and they said "I kept pushing the little button and no one came." and I said "I can do it," and they said "Oh no, don't worry.." then off I went and they followed after spluttering, "but but, how're you so strong?" GRIN.
April 29, 2009 | Unregistered CommenterLaurel
Overhead squat 3x5 85,95,105,115(pr),125(2).

Felt pretty good, need to get stronger at the holding overhead. Last set I actually failed while standing up.

Dumbbell press 5x5. 20,25,30,30,30.Knees to elbows 3x8.
April 29, 2009 | Unregistered CommenterMalcolm
Overhead squat 5x3:42, 47, 52, 57, 62Felt ok - very hard on my bad wrist and the related shoulder. Got through the presses@20lbs, but only did one set of 8 knees-to-elbows before my shoulder started to hurt. GRRrr. Maybe I should tape my wrists next time?
April 29, 2009 | Unregistered CommenterLaurel
Laurel, that's awesome! The only way it could have been better is if you put the suit case overhead and then went up the stairs.

Actually, that would be an awesome video. Any takers?
April 29, 2009 | Unregistered CommenterDan R
ohs:75-85-90-95-100pr

db press: 20lbx5, 25lbx5, 30x5, 30x5, 30x5

Laurel and beth you both rocked tonight. I felt strong tonight!

See you guys manana
April 29, 2009 | Unregistered CommenterJuliana
Overhead squat 5x3:65 70(pr) 75 80 82

Knees to elbows, all assisted, 3x8Dumbell presses, 5x5:15 15 15 20x2+1 15

It'd been 8 months since I last overhead squatted outside of pvc warmups and it felt great!
April 29, 2009 | Unregistered CommenterBethany
First Ohs with weight ever 5x3:

75x3 85x2 85x3 95x2 95x0

lots of misses, never really felt well balanced, very interesting.

Db presses 5x5: 20, 25, 35, 45, 45Knee to elbows 3x8 assisted by Malcolm and Ash. Thanks! Nice to know what they're supposed to feel like.



April 29, 2009 | Unregistered CommenterBjorn
Massive 55lbs PR on the OHS today.

Prior max of 110x3, today managed 165x3 in the final round.

Worked with David and Felix, both of whom did amazing today. Thanks for all the encouragement guys!

Mad props to Bethany for rocking it, and Juliana for PRing as well. "Frankie" - hope you feel better babe.

Jack, good to have you back!

And hello Rachel.

Warm-up:50 doubleundersDot Drills 5x53x5 sprints using the green band. (Considerably harder than the blue.)2x10 PVC OHS2x5 PVS Snatches12 C2B pullupsOHS: 65x15

WODOHS95x8, 115x5, 135x5, 145x3*, 155x3, 160x4**, 165x3

Accessory WorkDumbbell press35x5, 40x5, 45x5, 50x3, 45x4, 35x5

K2E 3x8

Notes:*Changed grip slightly, ring finger to marker.**Margie called shallow on rep 1.Am definitely limited by the amount of weight I can OHS by the amount I can push jerk.Further limited by shoulder strength imbalances that the dumbbell press are revealing.
April 29, 2009 | Unregistered CommenterDan R
OHSWU Bar x5 65x5 95x5115PR 125PR 135PR 145PR

This was the second time to do OHS. Last time only got 115x1. Working more on technique, need to work on getting lower and staying back on heels. Great lifting with you Dan and Felix.

Awesome PR Dan.

Great story Laurel, you go girl!

Accessory WorkDumbbell Press35x5 40x5 45x5 50x5 50x5

K2E 3x8

only saw the green bands for sprints as i was leaving. have to try them tomorrow.
April 29, 2009 | Unregistered CommenterDavid McG
Warm-up:5 Dislocates/5 PVC Snatch Grip Push Presses10 PVC Toe Taps/10 PVC RotationsStraddle Stretchx210 NG/WS OHS10 WG/NS OHS10 NG/NS OHS10 OHS

OHS 5x3(45x5, 75x3, 95x3, 115x1)135x3, 145x3, 155x3, 165F, 165x2

DB Press30'sx5, 35'sx5, 40'sx5, 45'sx5, 50'sx2Damn you, 50's!!

I had no pop coming out of the hold in OHS's. I actually got "stuck" at the bottom twice and just had to drive myself back up from a dead stop. weird.

Laurel's chiseled!!



April 29, 2009 | Unregistered CommenterDavid
Discussion in class re. sarcoplasmic and myofibrillar hypertrophy and what happens to our muscles when we do static holds? E.g. L-Sits, wall sits, hang on the bar till we drop off, etc.

There was some talk about those "movements" engaging our stabilizer muscles, but what's happening on a cellular level?
April 29, 2009 | Unregistered CommenterDan R
from wikipedia:http://en.wikipedia.org/wiki/Isometric_exercise#Comparison_with_dynamic_exercises

Comparison with dynamic exercises

Isometric exercises have some differences in training effect as compared to dynamic exercises. While isometric training increases strength at the specific joint angles of the exercises performed and additional joint angles to a lesser extent, dynamic exercises increase strength throughout the full range of motion[7]. Generally speaking however, people who train isometrically don't train through a full range of motion as the strength gained at the training joint angle is where they require it. While dynamic exercises are slightly better than isometric exercises at enhancing the twitch force of a muscle, isometrics are significantly better than dynamic exercises at increasing maximal strength at the joint angle.[8] Flexibility may be increased when isometrics are performed at joint range of motion extremes. These isometric contractions recruit muscle fibers that are often neglected in some dynamic exercises. For example, gymnasts are extremely strong at great ranges of motion through the practice of isometric holds.

[edit] NASA studies

NASA has researched the use of isometrics in preventing muscle atrophy experienced by astronauts as a result of living in a zero gravity environment. Isometrics, muscle lengthening and muscle shortening exercises were studied and compared. The outcome showed that while all three exercise types did indeed promote muscle growth, isometrics failed to prevent a decrease in the amount of contractile proteins found in the muscle tissue. The result was muscle degradation at a molecular level. As contractile proteins are what cause muscles to contract and give them their physical strength, NASA has concluded that isometrics may not be the best way for astronauts to maintain muscle tissue.[9]
April 29, 2009 | Unregistered CommenterFelix
Hm very frustrating this morning. My shoulders are getting worse, not better. Managed a tiny PR with the OHS, up to 105 from 100, but wasn't even able to do the 15 lb db presses with fully open shoulders. argh.

85/95/105/115x2/115x0

DB press 25/20/15/15/15

K2E 2x8

Skin the cat: 2x5

April 30, 2009 | Unregistered CommenterSameer Parekh
prior to class - 3.5 mile run ~ 30 min

OHS65-70-75-75x2

having major flexibility issues and not tracking my knees over my toes. started feeling weird pins and needles racing through my right knee so took the weight down to work on my form

65x5, 45x5

k2e w/ helpdb press 15-20-20-25-25



April 30, 2009 | Unregistered Commenterstephanie
ok further review leads me to realize that isn't even a pr, I've already done a 105 3RM.

April 30, 2009 | Unregistered CommenterSameer Parekh
So great to be back in the gym this morning! Almost didn't crawl out of bed, but so glad I did - always glad I do.

Overhead Squat - 85/90/95/105/115Previous PR 120. Shoulder stability issues. Legs felt strong but had to work on pushing the bar towards the ceiling.

Post WOD double unders. forearms trashed around 40. BLAST YOU SAL AND YOUR DAMN 107!



April 30, 2009 | Unregistered CommenterBrian
First day overhead squatting. Went way better than I expected. Kept the weight low to avoid bailing on the belly: 32/42/52/52/52

Then reverse lunges, 5 each side 42/52/72/82

Accessory work: OH DB press 15/20/25/30/25 (major swayback on the 30lbs)

Lame-ass k2e, basically tucks, 3x8. My right shoulder instability makes the upper-body part of this movement really tough (esp. with the extra 20+ lbs in front).
April 30, 2009 | Unregistered CommenterCharlotte
OHSFirst time with weights.42, 52, 62x2, 57, 62

Lost my balance on the 4th set hanging out too long at the bottom. Felt like I got the hang of it at the end...would like to work on these.

Knees to Elbows: 3x8DB Press: 5x5 - 15,20,20,20,25

Great working with Nicole, Steph, Bethany at the 7pm class!
April 30, 2009 | Unregistered CommenterAnne
OHS x3 60,65,75,85,85 -1st time doing these, found them really hard, position real awkward, left shoulder giving me constant reminders. DB Press 5x5 30, 35, 40,40,40- these felt good,40 was heavy but ok.Watching Sal, Jeremy and Grant was educational to say the least. I wanna be a big dog one day. Still working on double unders, thanks for the help, Becky. Julliana, you rocked it.
April 30, 2009 | Unregistered CommenterJack
OHS155x3, 175x3, 185x3, 195x1, 195x3 (PR)

DBL Press35x5, 50x5

DBL Sotts Press30x5, 50x4

The 50lb Sotts felt totally out of control

KTE 3x8

It was great watching Ashley during the 6PM, so much progress between your first set set and the later sets.
April 30, 2009 | Unregistered CommenterJeremy
Snatch x15Reps 1-5 @ 55#Reps 6-10 @ 58#Reps 11-15 @ 61#All Reps hit

5 minute rest

C & J x15Reps 1-5 @75#Reps 6-10 @78#Reps 11-15 @81#All reps hit

K2E 3x8
April 30, 2009 | Unregistered CommenterMargie
Nice work Margie! Welcome to the next level.
April 30, 2009 | Unregistered CommenterDan R
so cool!
April 14, 2010 | Unregistered CommenterRare air jordan
You have to accept whatever comes and the only important thing is that you meet it with courage and with the best that you have to give.
June 30, 2010 | Unregistered Commentercoach sale

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