Overhead Squat 5-5-5-5-15
For Time
30 Power Snatch 135/95
150 Double Under
50 Hip Ext
50 Back Ext
Here is a quick video from the guru on how to get better positioning for your ovrhead squat. The overhead squat is a magnifying glass onto your weaknesses. Mastery of this movement will help eliminate those weaknesses. Check out the video, get loose, go to class and make strides on this paramont exercise.
Click here for another K-Star video on overhead squat prep.
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« WTF? | Main | Deja Vu and BBQ »
March 21, 2012
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Upcoming Events
- March 6th - April 7th
That's what she said.
Posted by: brother mike | March 21, 2012 at 08:53 AM
So my prediction for 12.5 is a pyramid Diane similar to the pyramid Fran we had last year.
Posted by: www.facebook.com/profile.php?id=1086475482 | March 21, 2012 at 10:06 AM
My prediction is Barbara with some kind of time limit or other restrictions (Games pushups? shudder!) We have had no pullups or pushups yet...
Posted by: Jennifer R. | March 21, 2012 at 11:05 AM
Bear complex!
Posted by: Scott | March 21, 2012 at 11:13 AM
I do not see a Diane pyramid. For example, if the WOD was Diane a la last years pyramid Fran, you would have 3-3, 6-6, 9-9, 12-12 . . . Deadlifts @ 275 and handstand push ups. No one wants to see 2/3rds of the participants in the Open post "3". That would be bad for Open participation next year and bad for Reebok. If there are HSPU, it will be just like there were muscle ups last week- at the end of a WOD that will be challenging for most Crossfitters to even get to the HSPU.
I predict AMRAP 8 minutes pull ups, deadlifts and something else. Maybe we get a 50 pull up, 25 deadlift @ 225/155 (pre-masters men/pre-masters women) and 10 HSPU.
Posted by: brother mike | March 21, 2012 at 11:15 AM
Happy Birthday Eileen!
Posted by: Joan | March 21, 2012 at 11:42 AM
Mike: that gets my vote. sounds like a good challenge.
Posted by: Scott | March 21, 2012 at 01:42 PM
BroMike... uh, how about more time working on your MU progressions and less typing.
Who's with me?
Happy B-Day Eileen!!
Posted by: Matt P | March 21, 2012 at 01:59 PM
I type a lot faster than I progress.
Happy Birthday Eileen!
Posted by: brother mike | March 21, 2012 at 02:07 PM
Happy Birthday Eileen!
Posted by: Stacey | March 21, 2012 at 02:52 PM
Dear Eileen, Happy Birthday to you!!!
Posted by: xenia | March 21, 2012 at 03:08 PM
Happy Birthday Eileen!
Posted by: Olga B | March 21, 2012 at 03:15 PM
It's one of the 6 girls for sure. But she'll have some extra added fire.
Posted by: Angela | March 21, 2012 at 03:28 PM
15 Minutes until 12.5 is announced, how many times have you refreshed the games site?
Posted by: brother mike | March 21, 2012 at 04:44 PM
WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Posted by: brother mike | March 21, 2012 at 04:59 PM
12.5 WOD
Complete as many reps as possible in 7 minutes following the rep scheme below:
Men: 100# / Women: 65#
Masters Men 55+: 90#/
Masters Women 55+: 55#, Chin over bar
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Posted by: donna | March 21, 2012 at 05:05 PM
Thank you, everyone, for your birthday wishes. I so appreciate our CrossFit community!
WOD 12.5 is going to be great for so many of you! Although I am looking forward to PR'ing on those thrusters and getting my score of "3", I really can't wait to see the rest of you crush it!
Posted by: Eileen D | March 21, 2012 at 05:12 PM
For those of you paying attention from last year, 12.5 will look very very familiar. Last year they called it WOD 11.6. It was the first time I ever did a chest to bar pull up, and I did 30 of them. I am hoping to do quite a few more this year, but pretty exciting to compare the same workout a year later . . .
Posted by: brother mike | March 21, 2012 at 05:25 PM
I might only be able to do 12.5 tonight...anyone in Level 1 down to do it with me?
Posted by: Steve | March 21, 2012 at 05:38 PM
Hmm. Steve, I might do them with you. Although I'm really liking today's WOD, so, we'll see!
Posted by: donna | March 21, 2012 at 05:47 PM
Well, I like the simplicity of it.
Posted by: Scott | March 21, 2012 at 06:27 PM
Great job tonight, Steve. Thanks for being my WOD partner.
Posted by: Steller | March 21, 2012 at 09:10 PM