Posts tagged ohs

Overhead Squats for your Core Workout

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The news of Steve Jobs hit hard. Not only are we a tech family – the hubby loves his MAC – we are also one of the many families who have dealt with cancer. Last night I thought about Steve Job’s family. How hard it must be for them. They didn’t lose an icon. They lost their Dad, Husband, Family. To have to share the experience must be both comforting and difficult at the same time. I wonder if they are used to it – I mean he IS Steve Jobs after all. I suppose they also had time to let his illness sink in and process the reality of what was going to happen. Doesn’t make it any easier I am sure. My heart goes out to them for their loss.

Whenever we hear of cancer taking someone — it brings back the feelings we experienced during Scott’s treatment. Once again, just because the cancer is gone, doesn’t mean the Cancer is gone.

It felt great to get a good workout in this morning —

Warmup
800m jog
5 rounds of bear crawl/crab walk
5 rounds of inchworms/walking lunges
5 Handstands

Skill
Overhead Squats

WOD
5-5-5-5-5
Overhead Squats
L-sits (5x10s holds)
63,83,93,98,98

My wrists hurt because I didn’t tape them and because –well, Overhead Squats, so I stuck with the 98lbs at the end even though I wanted to get to 100#. Coach Conan stressed that it’s not really about the weight during OHS, it’s about midline stability. Keeping your core tight is what holds the weight. If you are all loose — there is no way you will lift heavy over your head.

And related — we may not do ‘crunches’ in CrossFit, but the entire WOD today was about the core. You don’t have to hit the gym and say ok let me focus on my abs to get a good ab workout — if you are doing things right, most movements should engage your core, thus working your core, thus getting you a good ab workout. Your workouts can be more efficient — which is what we all want right?

Overhead Squats and Double Unders

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My hands are ripped up from yesterday’s Pull Up clinic – apparently that is a sign of a CrossFit athlete. Personally, I could do without it if I am being honest. ┬áLet’s find another sign of being an athlete – shall we? But I was happy there were no pull ups on the board this AM.

Warmup
800m run
x2
10 squats
10 push ups
10 Good Mornings
10 Pass thrus

Skill
OHS

WOD:
3 RFT
10 OHS
50 DUs
time: 7:04

the standard time for ladies was 95# –yeah, I didnt do that. I did 65# and struggled to get in a full squat still. And for DUs — I just couldn’t seem to get my butt in gear and do any, so I opted to do 150 Single Unders instead. A seven minute workout doesn’t seem like it’s that big of a deal — try this one and you will be spent at the end like our morning group. Trust me.

Finding your ‘CrossFit’

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This weather is great and perfect for working out. Other than allergies, I love springtime in Virginia. I also love ‘springtime’ in Arizona –which is where i will be heading in a few short weeks for spring break. Heat, sun and time to recharge —

Warmupx2
run around bldg 1x
sampson stretch
10 pass thrus
10 OHS
10 pull ups (2min deadhang)
10 ring dips

WOD
21,15,9
(Rx was 115/63)
115lb dead lift
73lb OHS
time: 10:13

Ouch! My wrists hurt after those OHS. It actually was the hardest part of the OHS for me! But I am proud of myself — I did heavier than prescribed (Rx’d). So yeah for me!

I wanted to share a story about a friend of mine who is in the midst of a life change. Let’s call her ‘A’. She has had some things happen to her recently that have made her take a good hard look at where she is in her life. Probably the same sort of stuff that happens to us all around our age (40s). Her career hasn’t quite traveled the path she thought it would , she is going through the motions in her day to day life, Has a lot of stress on her shoulders — her husband travels a lot, has 2 kids. Probably sounds like most people you know — well I had been encouraging her to try CrossFit for a while, but she was always intimidated. Thinking you have to be hard core — even though I told her that I wasn’t like this 3 years ago when I started. Then a sign –A Groupon deal for a local CrossFit appeared in my inbox and i forwarded it to her — she bought it, which was progress, but waited 3 months to try it. But — last week she did it. She and her husband tried it and sure enough — she could do it. It was ok and it was scaled for her abilities. The smile on her face as she came over to tell me that morning was something I wish I took a picture of!

That set a spark inside her — and she went last week, and is going this week. She was telling people about doing pull ups this week. I can’t even begin to share how proud of her I am. The only thing I want for her and anyone else stuck in a rut, is to find their “CrossFit”. And I am not talking about it as a place — just finding their passion, something that shocks their core into realizing that they are not doing anyone any favors by neglecting themselves. If you could see her the past 2 weeks — she is full of possibilities, pride, and confidence in the future. That’s what it’s all about — not only for her, but for her family as well! Think about how her 2 daughters are seeing their Mom now!

Hats off to my friend ‘A’.

Overhead Squats

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I had pizza this weekend — and once again, I find out how much it’s not worth it. I mean when I am eating it — i think, totally worth it. But the after effects, not so much. But for some reason, I don’t seem to remember that when the time comes to make the decision.

This morning – it was hard to get up. But I headed to CrossFit Impavidus as usual.

Warmupx2
20 double unders (got multiple ones this time!)
10 push ups
10 pistols (5 each leg)

DOMs

Skill
Air Squats
OHS

WOD
OHS 1-1-1-1-1-1-1
75-95-95-95-95-95-110lb

It was a fun day too. Good group of athletes and a challenging strength day. One of the funny things in the morning is I have trouble counting the plates to figure out what weight I am lifting. Many times i have to ask someone to count it all out for me — it’s the morning, without coffee and I am tired. Enough said.

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