CFWUx2 10*20kg 10*40kg
50kg 55-60kg 62.5-65-65kg

95-110-120-130-140-150 Rx'd

First time doing OHS in 10 months since COVID hit. 

It is hard to feel that a small change will affect the full field but I am convinced that the Open data, and Tilburg group will have a butterfly effect on the field.  
I think it is also important to investigate the avenue of finding ways to reward the scientists who do the right thing (like the open data badge, etc.)  This peer recognition is often the most important aspect (after having enough money to live and work of course).  

80-100-110-120-130-135lbs

MaxRack, and did stretch last

95, 2x105, 3x115

32-42-42-52-62-62-kg.
71-93-93-115-137-137-lb.

TOTAL: 292-kg. (644-lb.)

95-135-155-165-175-185-195-200-205f

35. 45. 55. 60. 60. 62.5 (25mins)
Squat stretch
11 Kip ups to wall and slow descents (5-8secs)

5-135
3-145
3-155
1-165
1-175
1-185 (Failed)

145-165-165-175-175-175
Abductor and forward fold stretching. 
Straight leg straight arm straddle lowers from handstand as slow as possible. 10-12 from wall, 3 from freestanding 

All kgs

65
65
70x1
70
70
70

145-155-160-165-170-175lbs

135, 165, 175, 185, 185, 190

5-45
3-55
5-65
4-75
3-85
2-95
1-95
1- 105PR need a lot of work still 
Rx’d stretches and HS slow decent
Plus farmers walk 350# 12rds 20 ft 9:42

5-3-3-1-1-1 min on rowing machine
stretch - 10 min
practice pushups - 10 min

5s - 60kg 
3s - 70kg 
1s - 80kg but not good form 

Replaced handstands with 10 mins of scales 

Dotcomscaled option 2
5 x
OHS Hold x 30sec
Squat hold x 30 sec
Rest 1 min

5x3 
Slow -'be HSP with feet on box
Max hover hold

95, 115, 115, 155, 165, 170(fail)

5: 70
3: 80
3: 80
1: 90
1: 100
1: 110 lbs.

OHS
5@165
3@185
3@195
1@205
1@215
1@225

95, 105, 115, 125, 135, 145 

5x  65
3x 75
3x 75
1x 85
1x 85
1x 95

About 7 ascents for HS

135 5
155 3
165 3 
175 1 
185 1 
190 failed 

95-115-125-135-145-145

Wifey:
15(5)
15(3)
15(3)
25(1)
35(1)
45(1)
50(1)

I felt terrible today. Hips hurt, back hurt.
114x5
135x3, 155x3
165x1f, 165x1, 175x1
I did the stretching but not the handstand practice.  
M / 39 / 6' / 193

29/m/5’11”/181

75, 95, 105, 115, 125, 135

75-95-95-115-115-125
Need lots of work on OH squats - mostly shoulder ROM
(5) 12 sec HS negatives
6 rep Trap Bar DL’s in between
150-200-230-250

45# 50/55 60/65/70 
10 min stretching
5 min slow pike push-ups 
Wrist started hurting so stopped there

65x5 75x3 80x3 85x3 90x1 95x1 100x1 lbs 

did yesterdays then today's
ohs 5*95 3*105 3*115 1*120 1*125 1*130 
then slow lower leg from handstand kickup to wall and switch feet it hold for 10mins practice
some stretching and roll out later

Got to 145x1 had more but not pushing my shoulders yet getting better tho

Overhead squat 5-3-3-1-1-1 reps
(115, 135, 135, 145, 155, 155lb)
Stretch for 10 minutes

Practice slow descent from handstand for 10 minutes
(14 descents)

ran clock but not important time12:30 
5 strict CFgymnastics scale ring MU knees on ground start to dip 
1 min box Lsit

115(5)
125(3)
135(3)
145(1)
155(1)
145(f)

185, 205,215, 220, 225, 230

135, 155, 165, 185, 205, 225(f) Rx 

95 115 135 145 155 175 185

M/44/6'2"/185#

Made up row wod from a few days ago results there then
 
OHS
135#
145/155
165/175/185
Will work on HS descents another day

YUM! Can't wait to make this. Thanks for sharing!

40kg, 50kg, 55kg, 57.5kg, 60kg, 60kg

#155-160-160-175-185-185-185 

5x40kg, 3x50kg, 3x55kg, failed singles at 60 kg.
Practiced handstand descends

Good Afternoon!
In KG
OHS 
5x70
3x78
3x80
1x88
1x90
1x92
Thanks for all.

50-55-60-65-65-65kg
Did not feel going heavier.
Skipped stretching
10 minutes of slow descents done.
M 42/1.78m/77kg

57 / 167

Started CF in Aug-2006. Don't do OHS anymore with a shoulder replacement so I went into the way back machine and found a WO from 2010 I did. I know it was to honor the Firemen who lost their lives in 911. Workout is call '343'. I did it 24-Sep-2010. WO is 100 145# DL, 100 95# PC, 100 65# Gnd-to-overhead, and 43 burpees. Time then was 51:22. 

Today 9 years older, I did it but used 10# lighter weight for the lifting. Completed in 37:42.

Thanks CrossFit.

Ohs
65# 10reps
85# 5-5-5 reps
95# 3-3-3 reps
Toes to bar 
30-20-20
Stretch 10 mins

5 X 195
3 x 205
3 x 210
1 x 215
1 x 220
1 x 225
1 x 230 

Freestanding Handstand Holds paired with Wall Supported Handstand Holds 

OHS 
10@45/65/75/75#
Stretching ✅
Handstand decent work ✅, not sure how slow it was. 

On my OHS warmup set at 45# I just felt off somehow so just went for volume instead of weight. 

95-115-135-155-165-175lbs(missed)

Stretch for 10mins.
Practice slow descent from Handstand for 10mins.

Only had up to 50 lb dumbbells so I did:
OHS - 3x5 @ 50
DB Snatch 
40lb x 5 (each arm)
45lb x 3 (each arm)
50lb x 3 (each arm)
Stretch
HS practice

95 for the first 5, then 65 for the rest

155-175-195-205-225-245-275(f)
Stretch ✅
HS practice ✅

Very poor at OHS, and I've not been working on these since I started shoulder treatment a few weeks ago. So rather than Rx, I just did several sets of 3-5 reps at various weights, barbell, 1-arm dumbbell (both arms), with barbell weight up to 75lbs and dumbbell up to about 28lbs -- for motion, stretch, position. At 75lbs I found maintaining the bar position a real struggle, so I also just did bar holds of about 15-20 secs to keep drilling the position.

Enjoyed the stretching and the practicing of handstand technique, but I still suck at it.

115x5 125x3 135x3 140x1 145x1(pr)
150(not deep enough)
add for time rds of 5thrusters & 5 push jerks. of 95-105-115-125-135(very cool)
practice handstand.descent

60-70-75-80-85-90(fail) 

80-85-90-100-110-115kg 

60kg-80kg-100kg. Did all from behind head. 

Did yesterday’s WOD first and only had time for OH Squats before work. 
OH Squats: 5 @ 75 lbs., 3 @ 85 and 90, 1 @ 95, 100, and 105.

5x5 ohs @115
As slow and controlled as I could. Drilled technique.
Stretched 10 min
Handstand decent as slow as I could.
m/49/175

225lbs
155 - 155lbs
155 - 155 - 155lbs

My wrist isn’t 100% back apparently, I felt some pain every rep.
Stretched internal and external rotation of the shoulder, and did some wrist mobility.
Handstand decent is getting slower in the first half, but the landing is still hard and fast.

30-40-50-60-70-70 all in kg!

Globo Scale:  If you have bumper plates and space do this as Rxed.  For those who don't, build to heavy singles at a weight that you can safely bring the weight down to your shoulder.

For those of you who do not have barbells, you are working up the dumbbells today to find a max DB OHS on each side.  5-3-3-1-1 alternating sides with the same weight for each set. (5l/5r at weight 1, 5l/5r at weight 2, 3l/3r at weight 3, and so on).  If you max out the dumbbells, do AMRAP until you have to put the DB down and count reps for each side. 

For the slow decent from handstand, you can do DB negatives or  BB negatives if you do not have a wall to kick up to.  Otherwise, you can do slow decent piked HSPU  from a box/bench or couch, or even push up negatives.

For the stretching, if you have access to ROMWOD or M-WOD, go ahead and do a session of that today for the stretches. 

My athletes will either spend time drilling the overhead squat or complete the Burgener warm-up with a PVC pipe followed by a slow build-up in load. This will give them plenty of opportunity to dial in technique and prepare themselves for near-maximum singles. I will have most of my athletes attempt this workout as prescribed, as long as sound mechanics are maintained. My experienced athletes will be coached to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. For these athletes, I can look back at 190226 to give estimates on loads to be used for today. 
For less experienced athletes, I will likely remove the sets of 1 rep and have them continue to perform sets of 3-5 reps at submaximal loads. This will provide them with more opportunities to refine technique.
As with all heavy days, I will reduce load on the remaining sets if an athlete’s technique significantly deviates from sound mechanics or if there are multiple failed attempts.
This movement can be very difficult for a lot of athletes. If I have athletes that really struggle with this movement, I will keep them at light loads and work on refining range of motion and mechanics. However, there might be special situations where I modify the movement slightly. One option is to squat to a target that allows for sound mechanics, even if above parallel. Another is elevating the heels to allow for a more vertical torso (though I only do this with very light loads). There may also be situations where I have athletes perform a heavy back or front squat followed immediately by some light barbell behind the neck strict presses or PVC overhead squats. I may use this strategy for an athlete where mobility issues severely limit loads on the overhead squat and I want them to still achieve the heavy loading stimulus of the day. 

Stretch: I will focus on the shoulders, lats, and thoracic area. This is to help with recovery from the overhead squats and to help prepare for the demands on the descent from handstand. Athletes will complete 3-4 different stretches.

Descent from Handstand: I will have my athletes attempt to progress in difficulty from what they did during the 190323 practice session. This could be by having them perform the same variation at a slower cadence and/or attempt to complete this variation with improved technique. The next option would be to progress in difficulty from the previous variation utilized. For example, if an athlete did leg lifts when piked on the box, I may have them progress to a handstand hold and crow pose combination. Feel free to check out my post from 190323 to see some of the options utilized on that day. 

Champions Club Scaling Notes

- trying a different format here -

RANT: Another overhead squat max effort, same as maybe two weeks ago. There is a good chance this is not intended to be a pr - especially for experienced athletes - so as with most max effort days, don't look at the specific reps or sets. Set the timer for about 20 or 30 minutes and just do overhead squats. If you feel good enough to go heavy, then do it. If light weight comes calling, then going slow (5-sec on the way down, 5-sec on the way up, or slower) helps get a good stimulus. Seeing that this is coupled with basically an upside down overhead squat proves that point about not going for highest weight. Treat this one like a upper-body workout.

GROUP VERSION - No squat racks, if you can't snatch it up, it's too heavy for today. Go on tempo on the coach's call. In between sets have a double lacrosse ball ready for some mashing. It's good to use new range of motion after you get it. I think Kelly calls this mapping? Save the handstands for another day.

I'M IN A RUSH VERSION - Do 10 sets of 10 light(ish) overhead squats with a handstand descent attempt or two between sets. Stretch before you go to bed.

I DON"T WANT TO DO MAX EFFORT VERSION - AMRAP with overhead squats, handstand hold, 400m run.

WARMUP:
Jump rope - always
Strict knees to elbows - overhead squat except hanging
Hollow hold - handstand and ohs prep
[pick something you suck at]

GENERAL FEAR LEVEL - 4. Normally 3 but heavy (or fatigued) overhead is a little worrisome. 

Intended Stimulus
.
Heavy day! Overhead squats are one of the many contributions of CrossFit to the fitness world. It is as much of a strength movement as it is balance and flexibility. It requires focus, respect, and composure. Let's get after it! Today go as heavy as possible. Take the first sets as opportunities to dial in your movement, take your time descending and maybe pause at the bottom a couple times. Treat this as a gymnastic movement: own your shapes and the path between them. Athletes for whom their max overhead squat is considerably lower than their front squat and back squat should know they have some flexibility, motor control or balance restrictions. Today is a good day to work on those restrictions. The best way to do this is to work only with loads in which you can find awesome positions and stay in those positions for a LONG time. Remind yourself: shapes and mobility are earned by working hard to get strong in those ranges of motion! Athletes new to overhead squats can work on overhead mechanics and squat mechanics. 
Use your 10 minutes of stretching wisely and work on your weakest link. 
For the negative handstand push ups use your experience from 190323 and build on it. If you did not do 190323, check my post on that for ideas on how to attack this and to view videos on movements. 

Option 1
5 sets building to a heavy-ish set
3 Tempo Overhead Squats @2211*

*take 2 seconds coming down, 2 seconds pause at the bottom, 1 second coming up, 1 second pause at top.

Option 2
5 sets
30 seconds barbell overhead hold (play with height)
30 seconds squat hold
Rest 1:00

Check videos on @dotcomscaled on instagram