Dropped the weight, focussed on form. 

115-120-120-125-125 Rx'd

Scales + stretching completed. 

CFWUx2 10*20kg 10*40kg
45kg 50 55 55 55kg
(still neck problem)

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211126/
Overhead squat 3*5/
Overhead squat 3-3-3-3-3 reps
Practice scales and stretch for 20 minutes/
오늘기록 20-30-40-50-55kg(x)/
최고기록 (41/173/77/160122) 65kg(1)x/
금요일 저녁와드

This. 55. 60. 62.5. 65. 65kg. Wanted to do more at 65 but was a little wobbly so will take a small win.
Prev. 50. 55. 60. 62.5. 62.5kg
Opened with 10 mins of SLIPS E30on30. Focused on scales and stretch for last 10 mins E30on30.
SLIPS are really paying off in terms of balance lately. Morning yoga sessions have helped too. Legs feel stronger.

135-140-145-150-155

105, 115, 120, 125, 135

175 on all sets. This was a perfect weight. Great form except for the last rep of the last 2 sets where I lost my balance and had to step to recover. 

Did 3 rounds of  Juan’s slips recommendation for today but with :30 holds and no target for round 1. 30” target round 2 and 3. About 22m. 
190/69”/lvl40

105,110,115,120,125

75-75-65-65-65

Really good form. No strain soreness post workout. Keep trunk engaged and support the weight! 

60-65-67,5fail-67,5-70fail

95-115-135-145-155(f- only two reps completed).  Slightly better than last time.

185-205-225-245-265

135-185-185-205-F225

M/35/5'10"/190

135-165-185-205-225 (PR for set of 3)

135-145-145-150-140 (from the ground; not planned)

181204: 155-165-175(2)-175-185(2)
180810: 155-175(2)-165(2)-175-180
180114: 135-155-175-195(f)-175
170302: 135-145-155-165-175(1)

Scaled/subbed to 3-3-3-3-3 single Db OHS each arm with 8kg Db under 44X1 rythm.
Followed by 12 min EMOM front scale and 8 min EMOM stretch
M / 40yo / 176c / 71kg

Shoulders and wrists NOT feeling it today...
135-155-175-185(1)-135(8)

M/175cm /74kg /39yo
40 kg - 50 kg - 60 kg - 70x2 (third failed) 

115-135-155(f)-150(f)-150(f)-135-145(f)

Idk what was going on, I did not check in today. 

135-145-155-165-175
Then, 1 minute Scale holds and Front Split stretches. 

45-65-75-85-75 
Should’ve done the set @ 55#s, was planning on going up to 95#s. Didn’t want to smash up the basement floor though. Mats are thin & it wasn’t feeling steady. 😂 Did 3 sets of 10 of front & back squats @ 65#s. Then, SLIPS! ✅
Trying to stay positive, but my oh mobility has me discouraged! Trying to eliminate the worst immobilities: ankles, hips, thoracic spine & shoulders. 😫🥺😭 Hoping that “GOWOD mobility” (starting my 3 rd month) will help! 

225x3

Done with one 24kg kettlebell. 5 sets for reps (left hand first):
5 reps
6 reps
7 reps
AMRAP 15 reps
10 reps

43/1.78m/75kg

5 sets x 3 reps OHS
1RM = 90#, 3RM = 80-85# 
70#, 75#, 80#, 85#, 90#

45/65/115/135/115lbs

3 reps:  15#-20-25-30-35-40
That’s the best I could do.  Injured wrist again catching the bad squat clean the other day.  Should’ve used the box, that knee felt funny all day.   🤷🏻‍♀️
30min SYS (scale, yoga, stretching)

70- 80-90-100-110KG.
✅ SLIPS,S-12MIN,S-12MIN.

Another new movement for me...took it slow and worked on form and balance.

3 reps at 45,50,55,60,65,70,75,45,55,65 lbs

65, 95, 115, 135, 155

Did 5-rep sets
95-100-105-110(4)-105#

Does anyone else get severe cramping in the shoulder on these?

OHS
10@ 55/65/75/65/55

I worked on form so stayed light 

SLIPS  ✅ 

165 - 175 - 185(2+f) - 185 - 195
m/51/5'11"/200#

95-115-95-95-95
Jackie: 45-45-45-45-45

155-175-185-195-185

finaly did my first real overhead squats thanks to many mobility videos. worked up to 65 lbs

Back squat 80/80/85/87.5/90kg

95, 100, 105, 110, 115 Rx 

OH Squats: 5@45 lb., 55. 4@ 65. 3@ 75, 85, 90, 90, 90, 95. 5@65. Shoulders still feel sore from the handstand holds.
Finished with post-apple pie punishment of 6 rounds: 250 m row + 10 back squats @95 lb. Time: 15:57.

Just getting back in after a very long break. So a light day with empty 25lb and 35lbs barbell. Awesome feeling of body being alive, moving and not just sitting around!

225 - 245 - 255(F) - 255(PR) - 225lbs

My overhead squat is back! 255lbs was my 1RM!

60-70-81-75-70 kg

95-100-105-110-115

rx
135
140
150
155
135
compare to was all at 145, so not really apples to apples.
m/49/175

Globo scale:  If you have bumper plates, bar and a rack go ahead and max.  If using only iron/normal plates work up to a heavy but controllable set of 3, or do 5x3 sets at the same weight with a heavish load.  If without a barbell do single dumbbell overhead squats, 3 left arm and 3 right arm per set.  Build up to a heavy.  Note:  DB overhead squats are particularly difficult and really test your stability.  If you max out your available dumbbells, do AMRAP sets for any sets remaining. 

Stretching- A Yoga class/video, ROMWOD session, or MWOD session will suffice.  Scales as per usual. 

Champions Club Scaling Notes

RANT
The connection between the "I" in the SLIPS and the Overhead squat has been the most noticeable thing for my personal training this year. A slow descent from a handstand is an upside down descent of the OHS. It's an expression of pulling from the hips. It doesn't matter how many reps or sets you do here, just make sure to hit some of those handstand descents in between sets - not enough to fatigue your shoulders but enough to get a feel for the control.

I SHOULD TRY THIS AS RX'D IF: I feel comfortable using a weight that's heavy for only 3 reps

NEW TO CROSSFIT VERSION: oddly enough, some people can actually get into an OHS better than a front squat. But I would think today would be good to try and lift some weight - which is not going to happen with an OHS or probably front squat. I might try some back squat sets of 5 or 7 or so with something that feels heavy, then practice OHS with a PVC, broomstick, or jump rope in between sets.

GROUP VERSION: might be one of those days unfortunately. 15-lb. max for everyone, slow tempo sets on my call, one of the SLIPS in between sets. Ugh, sorry guys. It's good for us though.

INJURY VERSION: Pick two of the SLIPS and practice for 40 minutes

WARMUP
SLIPS!!!! Just knock out some sets and do the SLIPS in between. Those things are really golden.

GENERAL FEAR LEVEL: 3. Having to split jerk that thing overhead is a little worrisome

Warm up for 191129:
GENERAL WARM-UP

2 rounds of:
1-minute of single-unders
5 air squats with wide stance + 5-second pause
5 air squats with narrow stance + 5-second pause
5 air squats + 5-second pause
10 banded pass-throughs
30-second of banded pull-aparts

SPECIFIC WARM-UP

Overhead squat

1 set of 15 banded overhead squats

Perform 5 reps of each step with an empty barbell:
Behind the neck snatch-grip push press
Tempo overhead squats (3-sec down & up)
Overhead squats

Build up to first working set by performing reps of 5-4-3. All sets should be above 80% of 1RM.

Scales and stretching

Scales
EMOM 12 minutes
Odd minutes: Front scale, 30-sec right side
Even minutes: Front  scale, 30-sec left side

Stretching
Minutes 1 & 2: Spiderman lunge, right side
Minutes 3 & 4: Spiderman lunge, left side
Minutes 5 & 6: Shoulders on box
Minutes 7 & 8: Seal stretch

INTENDED STIMULUS
.
Heavy day! Overhead squats are so rewarding. Master them, and most of your movements will improve.  However becoming good at this movement requires patient and diligent for most. Start by doing a good reality check of where your air squat is. If you cannot control very well your spine and your pelvis on your air squat, adding more balance and stability requirements will not make that any better. If your air squat is solid, but you cannot control the rotation of your shoulders when pressing weight overhead, then adding range of motion will also not make things easier. Once you have done your reality check there. Focus on those aspects today. Use this workout to your advantage. If all is good, and your movement is there, then let's go for volume today. This is an excellent context for that. Get five heavy sets, all of them should be heavy. Athletes in need of some overhead squat love can use the following drills as ideas. Athletes with solid overhead mechanics can use them as warm ups. 

1 set
1:00 overhead rack opener
1:00 banded distraction ankle stretch per side
1:00 PNF activation of hip external rotation per side

then 

2 sets - with a technique barbell or similar
5 elbows rotations 
5 (elbow rotations + strict press behind the neck with hands in snatch position)
5 (elbow rotation + press + 3/4 of an overhead squat)
5 (elbow rotation + press + 1/2 an overhead squat)
5 (elbow rotation + press + full squat)

then 

5 sets
5 overhead squats to the depth of your capacity @ 44X1

@44X1: 4-second descent, 4 second hold at bottom, explosive ascent, 1-second hold at top


SCALES AND STRETCH

3-5 rounds
Max back scale with target on right leg 
1:00 Elevated pigeon pose on right leg
Max back scale with target on left leg 
1:00 Elevated pigeon pose on left leg
Max front scale with target on right leg 
1:00 couch pose on right leg
Max front scale with target on left leg 
1:00 couch pose on left leg