Tag Archives: Overhead Squat

Friday, 4/6/12

5 Apr

There is No ShortCut – from CrossFit Lisbeth.

All of the other times we have done “Jeremy” – if you were here in October – you probably did it! ¬†Check out your scores and compare to today!

Simple. Easy. Filling. And VERY quickly made. Paleo Meatloaf.

SELF-MYOFASCIAL RELEASE: Foam Roll Hips, 3 minutes. Lax Ball Shoulders, 3 minutes.
MOBILITY: Wall Quad Stretch + Overhead Reach, 1 minute each side. Kettlebell Assisted Thoracic Extension, 1 minute.
POSTURE AND STABILITY: Boz Overhead Squat Warm-up
STRENGTH: Overhead Squat, up to a peak of 5.
METABOLIC CONDITIONING: “Jeremy” 21-15-9 reps of: Overhead Squat (95/65), Burpees


Monday, 3/12/12

11 Mar

IT’S PEAK WEEK! If you get a PR this week – LET YOUR COACH KNOW so we can mark it on the board!

ELEMENTS: None – we have the next few weeks off due to the move!
SPECIALIZED SESSIONS: Mobility with Tim at 730pm.
GAMES: None! Mobilize thyself so WHATEVER comes at us on Wednesday night will be doable!

Ian and Jens complete Toes to Bars in tandem with spectators and judges watching. There's a lot of heart going in to these Open Workouts... if you wanna know what they're all about - grab a cup of coffee and come to one of the sessions! They are a LOT of fun to watch and your TEAM needs your voice! Trust me... I don't have much of one left ūüôā

SELF-MYOFASCIAL RELEASE AND MOBILITY: Foam Roll generally for 3 minutes.  IT Band/TFL flossing with the Lacrosse Ball, 1 minute each side.  Box Assisted 90/90, 1 minute each side.  Gastroc/Soleus Stretch, 1 minute each side.

DYNAMIC WARM-UP: 5 minutes of double under practice, every time you break, hang out in a Spiderman Stretch for a little bit.
SKILL WORK: Snatch Balance. You may practice landing in a full overhead squat, but for our purposes today, landing in a partial squat is optimal. Check out the video.
STRENGTH: Two Choices, you can complete a max set of 15 reps (with bodyweight x 15 as a goal) or you can complete an Overhead Squat for a Max of 1 rep.  You may not do both.

*To be done OUTSIDE*
Rotate through the following stations four times (for a total of 12 minutes of work):
1 minute of a Plank
1 minute of a Waiter’s Walk with a barbell overhead (135/95)
1 minute of a Farmer’s Walk – 1 kettlebell by your side in each hand (2/1.5)
Are the kettlebells too easy?  Find some plates to pinch grip! (see here)
Your score is the number of times you must rest.  
Example: Resting on the plank scores you a point. Resting on the Waiter’s Walk scores you a point. ¬†Resting on the Farmer’s Walk scores you a point. ¬†You get NO POINTS for moving any specific distance… but you should keep moving…if you haven’t picked up the barbell 15 seconds into a minute you get 10 points added to your score.¬†Stay between Juniper and 13th Street in a safe radius (so that you can make sure you can rest on the sidewalk if any cars are coming). ¬†
Why the Loaded Carry?  Read more from Dan John here.

Monday, 3/5/12

4 Mar

Specialized Classes: Mobility with Tim, at 730pm ‚Äď Olympic Lifting with Jim from 6-8pm.
Elements: 9am with Chris, 7pm with Liz

Death Squad. Kicking ass. Taking names. Possibly directing traffic. You know you want one.

SELF-MYOFASCIAL RELEASE: Foam Roll as needed til 5 past.
MOBILITY: Wall Quad Stretch, 1 minute on each side. Band Assisted Pec Stretch, 1 minute each side. Band Overhead, and into Snatch Width, 1 minute each side.
DYNAMIC WARM-UP: 25 steps of a Prisoner Lunge and one length of the gym of Toy Soldiers.
POSTURAL STABILIZATION: Handstand Hold, 1 minute. Followed by a Single Leg Squat Hold, 1 minute each side.
STRENGTH: Overhead Squat, up to a peak of 2 reps.
METABOLIC CONDITIONING: 21-15-9 reps of: Front Squat 95/65, alternated with a Push Press 95/65.

*This metcon should be light and should definitely be taken from the floor. There is a time cap of 7 minutes on the workout. If you finish the metcon in under 4 minutes, you will be asked to rest a full 2 minutes, and complete the same workout again. Post both times to the board. Ideally, pick a load that allows you to repeat.

You know what’s INSPIRING? ¬†Your fellow CFCCers! Who do you just LOVE to watch train? ¬†Post to comments!


Back Smoked?  You HAVE to know how to take care of this.  Check out the video below and JOT this down on your calendar.  This is definitely one of the best Mobility WODs out there!

Wednesday, 11/30/11

29 Nov

Have a moustache of any kind at home, on your face, available with a little eye pencil action?  This is the day to sport it Рthe very last day of November/Movember!  Read more about Movember here. :{ Come in to train, sport a stash and your picture will be taken.  Chalk stashes are gladly accepted.

Don’t forget to save Sunday, December 18th for a day of CFCC craziness! ¬†We’ll be doing our thing in elvish costume in Rittenhouse Park that morning at 11am then heading out to a huge brunch – you don’t want to miss it!

Moustache¬†Mobility with Tim is at 730pm – if you’re feeling stiff or struggling with CrossFit positions such as the Overhead Squat, the Press, or the rack for the Clean – this class is for you!

One of the Saxon brothers - proving that stashes make your strong(er?)

More proof?


SELF-MYOFASCIAL RELEASE: Lax Ball Feet, 1 minute each side. Lax Ball Glutes/Hamstring, 1 minute each side.
MOBILITY: Wall Quad Stretch, 1 minute on each side. Box Assisted 90/90, 1 minute each side. Band Overhead Stretch, 1 minute each side. Band over shoulder, hand behind back, 1 minute each side.
DYNAMIC WARM-UP: Leg Swings and Hip Swings if you are not the first on the ergs. Row an easy 300m.
STRENGTH: Overhead Squat, up to a peak of 2.
METABOLIC CONDITIONING: Tabata Row ‚Äď 8 rounds of 20 seconds of work and 10 seconds of rest for max distance.

“Until one is committed, there is hesitancy, the chance to draw back, always ineffectiveness concerning all acts of initiative and creation. There is one elementary truth, the ignorance of which kills countless ideas and splendid plans; that the moment one definitely commits oneself, then providence moves too.

All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision raising in one’s favor all manner of unforeseen events, meeting and material assistance which no one could have dreamed would have come their way.

I have learned a deep respect for one Goethe’s couplets: “Whatever you can do or dream you can, begin it. Boldness has genius, power and magic in it. Begin it now!”‚ÄĚ -W.H. Murray, from the journal of his Himalayan expedition (Many thanks to Meghan Santaniello for passing this along.

15 Nov

PLEASE NOTE – there is no CROSSFIT ENDURANCE this week (so no class on Wednesday or Saturday – due to Battle of the Bands).

‚ÄúWhen we treat man as he is, we make him worse than he is; when we treat him as if he already were what he potentially could be, we make him what he should be.‚ÄĚ – Johann Wolfgang von Goethe quotes (German Playwright, Poet, Novelist and Dramatist. 1749-1832)

The Overhead Squat is the building block for the landing position of the snatch.¬† You can see Rachel below, catching a snatch just above the position that we would call “below parallel” – this means the crease of your hip might will pass below your knees. If you are having difficulty with this movement, that is because it is difficult. Be patient with yourself and even if you can’t get all the way down in your squat, maintain all the markers that Rachel is here – push your knees out to keep them in line with the hip and toe, keep the back in a neutral position, and balance that bar slightly behind your ears. If you cannot do it perfectly, that’s ok – but work on perfecting what you can and you will improve!

Picture by Ramsey Beyer.

SELF-MYOFASCIAL RELEASE: Foam Roll upper back. Lax Ball Traps. Until 5 past.
MOBILITY: Wall Quad Stretch, 1 minute each side. Wall Assisted 90/90, 1 minute each side. Gastroc/Soleus Stretch, 1 minute each side. Band Pec Stretch, 1 minute each side. Band Overhead Stretch, 1 minute each side.
DYNAMIC WARM-UP: 5 minutes to test the chest to bar pull-up.
If you are not EASILY touching your chest to the bar for 5 reps, add more assistance. Chest to bar is what it sounds like but for those looking for a clear marker of height, you must have your chest hit below the clavicle for the rep to count.
STRENGTH: Overhead Squat, up to a peak of 5.
METABOLIC CONDITIONING: 21-15-9 reps of: Overhead Squat (135/95), Chest to Bar Pull-up ‚Äď there is a 15 minute cap on this workout!

ON RAMP with Erin, at 630pm:

DYNAMIC WARM-UP: Cat Camel, Cat Stretch, Samson Stretch, Heel Pressdown, Adductor Mob, Leg Swings, Hips Swings, Arm Swings, Air Squat

ACTIVATION: Broad Jump, 2 reps – 10 minutes of practice.

SKILL WORK: Russian Kettlebell Swing

METABOLIC CONDITIONING: For 10 minutes, every minute on the minute, 3 kettlebell swings.  Rest 1 minute and then complete Tabata Squats.

Friday, 11/11/11

10 Nov

Wise words from CrossFit Lisbeth about potential: remind me of this: ‚ÄúYou see things; and you say, ‘Why?’ But I dream things that never were; and I say, ‘Why not?’‚ÄĚ (George Bernard Shaw)

Did you know that eating “Paleo” is about more than looking your best? The CrossFit community has long provided nutritional inspiration for people living with chronic diseases of many kinds – check out this post from our friends at CrossFit Aspire.

30 great ways to make this Fall even better than the one before – from Mark’s Daily Apple. When was the last time you looked at the OTHER stuff in your life that wasn’t fitness or food related?

Our first Advanced Class is being held from 12-2pm on Sunday, if you still haven’t signed up to receive email information about this, please be in contact with us ASAP!

What should your torso look like when you squat? Ideally, this. Image from crossfit.com *

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, to 5 past. Lax Ball to Hamstrings/Glutes, 2 minutes each side.
MOBILITY: Wall Quad + twist toward front leg, 1 minute each side.
DYNAMIC WARM-UP: 3 rounds of: 3 Squat to Stands, 3 Jump Squats, 3 Single Leg Squats on each leg
POSTURE and STABILITY: Handstand Hold, 1 minute (if you don’t make it through this whole minute without stopping you will complete a plank hold for the workout instead of the Handstand Hold).
STRENGTH: Back Squat, up to a peak of 1.
METABOLIC CONDITIONING: ‚ÄúVisiting my Sister:‚ÄĚ 4 rounds: 1 min handstand hold, 20 one-leg squats (10 per leg)

Saturday, 10/8/11

7 Oct

Tomorrow’s OLYMPIC WEIGHTLIFTING intro class has been moved to Sunday at 10am. ¬†Apologies, all – some last minute travelings plans had to be adjusted! ¬†See you all on SUNDAY for the Snatch!

Go to about 1:09, training is not just about making perfect reps all the time – although you might wish it to be – you learn from your mistakes… if you’re paying attention. ¬†Check out one of the most violent weightlifters of all time below, Pyrros Dimas.

PARTNER WORKOUT with Liz at 9am: 

SELF MYOFASCIAL RELEASE: Lax Ball to Shoulders as needed, until 5 past.

MOBILITY: Wall Quad Stretch, 1 minute each side.  Wall 90/90, 1 minute each side (drop hands overhead into snatch position on the floor while holding).

DYNAMIC WARM-UP: Arm Swings, as needed. 10 second hang on the pull-up bar with hands facing you Рwide grip.  10 Spiderman Steps (each leg), 10 Prisoner Lunges (each leg), 10 Air Squats, 10 Passthroughs, 10 PVC Overhead Squats.

STRENGTH: 10 minutes to work on the Overhead Squat.  Stick with a load that you feel comfortable with if necessary, or work up to a heavy triple.

METABOLIC CONDITIONING: In teams of 2 with only 1 person working at a time and both people on the run, complete:

10 Overhead Squats

Short Loop Run

8 Overhead Squats

Short Loop Run

6 Overhead Squats

Short Loop Run

4 Overhead Squats

Short Loop Run

2 Overhead Squats

Short Loop Run

Your score is your highest load lifted in overhead squats divided by your time rounded to the nearest minute.  In order for the load to count, the load must be lifted for all reps and each team member must complete at least 10 total reps of the entire workout.  Example: if one team uses 135lbs. for every single rep of the overhead squat and finishes in 19:27, the time is rounded to 19 and your team score is 7.1.

ON RAMP with Liz at 10am:SELF-MYOFASCIAL RELEASE: Lax Ball to Feet, to Gastroc/Soleus (while seated), 5 minutes.
DYNAMIC WARM-UP: Double Under Skill Work
MOBILITY: Band Assisted Rack Stretch, 1 minute each side.  Band Overhead + External Rotation, 1 minute each side. Spiderman off the box, 1 minute each side.  90/90 off the box, 1 minute each side.
STRENGTH: The Front Squat (Barbell), complete 5 sets of 5 at a load that is entirely manageable and allows you to feel that you have come very close to perfecting the movement by the end of class.
METABOLIC CONDITIONING: 10-9-8-7-6-5-4-3-2-1 Double Unders alternated with Jump Squats.

If no double unders, change the rep scheme of both double unders and squats to: 50-40-30-20-10 Single Unders, Air Squats.

CROSSFIT ENDURANCE with Liz at 11am: 

100m every min on the min for 10 mins