Wednesday, September 14, 2011

11-09-14: Overhead Squat Tabata

Elm City CrossFit WoD for Wednesday, September 14, 2011
Original firebreather Greg Amundson shows perfect overhead squat form. Note the depth of the squat on the left, as well as how vertical his torso is. That is VERY hard to accomplish. This lift is as much about flexibility and mobility as it is about strength. Pretty much any nagging area in your body is capable of making you suck at OHS. (
Nicole Carroll, original "Nasty Girl" cranks out over head squats, and makes them look EASY. Awesomeness abounds. (

WoD: Tabata
Score is reps completed
Sellout: 4x
  • 100m Row
  • 10 Box Jumps 24"
Score is fasted row time

Wow. That's just a whole lot of suckage in the first part of the workout. Not JUST overhead squats, a notorious goat of mine, but tabata-stylee no less. Ugh. 20 seconds of work, 10 seconds of rest, repeat 7 more times. Joy of joys.

Oddly enough, there were times when the OHS almost felt locked in, but then my right forearm would spike in agony, pretty much killing whatever rep I was in dead in the water. Very hard to focus on form and mid-line stability and getting the knees lower than the hip crease when your only *real* concern is whether or not you're going to drop a bar on your head.

Tabata OHS: 25 reps (7 in the first interval, then much less from there on out!)

I really like the sprint-type sell-outs. I'm a good enough rower, and consistent, that when it calls for 100m, I already know that's about 14 strokes, at least for me. I swung for the fences on every round, and managed 18s three times, and 19 on the second round. So, 18s was my fastest time. Box jumps were high, but that was only a problem because stepping down from a 24" box is kinda high, especially as the fatigue builds up. Still, no big worries.

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