Tag Archives: overhead squats

Oh My Quad, I DNF

Some days you kick the workout’s ass. Other days, it kicks yours. Today I was in the latter camp.

Apparently I have a severe deficiency with doing dozens of reps of a single movement quickly. This is not a shock. It appears from time to time in workouts like Karen (150 wall balls for time) or Murph (good old Murph).

no-no-no-noAnd as I recover from today’s butt kicking, I’m writing things up and wondering exactly where I went wrong.

I arrived for the 8:30 class today and we had Coach Bill. Carrie & Jenny, Todd & Melissa, Logan, and Sarah were among today’s sacrificial victims for this WOD. We started with a new series of movements, and I was left wondering what I had gotten myself into today. At least the last few weeks I was able to feel like I could “Rx the Warm-up.” Today I felt like my normal old uncoordinated self.

  • 30 seconds of single-under jumps (awesome) followed by 30 seconds of “running single unders” where you alternate legs — sort of Rocky-ish
  • 10 reps active standing pike (toes on a 10# plate where you straighten out your knees)
  • 15 hip external “presses” — I can’t even describe these yet
  • 20 reps (10 per leg, consecutive) – single leg glute bridge (squeeze your glute!)
  • 10 total twisting squats (hahahahahahaha)
  • 10 weighted (2.5# plate) pass-thrus (ok, got this one)

Twisting one way and then another? Doing single leg jump ropes? Twisting while standing? Ugh.

Then there was a bit of PVC work with thrusters, a refresher on ring dips, some rope climb work, and then some OHS with an empty barbell.

1whvn0I found myself saying “no” or “nope” or “um” a lot just warming up today. Bill had me work on a “Spanish wrap” on the rope a few times and I really just need to go in and do a million of them to get my feet right at some point.

What was today’s workout?

  • Performance, for time:
  • 3 rope climbs, 15-ft. rope
  • 75 thrusters, 55/35 lb.
  • 30 dips
  • 3 rope climbs, 15-ft. rope
  • 50 overhead squats, 55/35 lb.
  • 75 sit-ups
  • 3 rope climbs, 15-ft. rope

My workout was:

  • 3 floor-to-stand rope climbs
  • 75 thrusters, 55#
  • 3 f2s rope climbs
  • 30 ring dips (a handful without a band, then 25 with a band)
  • 3 f2s rope climbs
  • 35 OHS (first 10 at 55#, next 25# at 45#)
  • DNF

We had a 22 minute time cap today. I didn’t even get close to finishing. It really wouldn’t have mattered if I had actually read the workout and not inserted the extra rope climbs after the thrusters.


My quads were screaming at me about 45 thrusters in. And when the shoulders started yelling, I knew I was done for. My goal was to keep moving, but damn I was standing there for a minute at a time at a couple of points wondering what the hell I was doing.

Not my finest hour. And I watched Sarah, who competed with a good number of our coaches and kick-ass female athletes, just keep chugging through. So I really didn’t have any excuse. I just could not push through the damn pain wall today.

Yes, I know that DFL > DNF > DNS, but it’s been a while since I’ve had a DNF and it is not sitting well with me.

Great work 8:30 class and thanks Bill. I know you were trying to motivate me — and I was apparently not having any part of that.


OHS x5s

Overhead squats are one of those movements that I have struggled with since day 1. Shoulder stabilization in that overhead position has always given me issues. But I have made some progress I think, moving from PVC pipes in 2013 to a 145# (ugly) PR back in July 2017.

That said, I can’t say I look forward to them. πŸ™‚


This morning we got put through our paces by Coach Darcy. It was me, Todd & Melissa, and Nicole. And I think we were all feeling a bit sore from the bench press/rowing workout we did yesterday. Even Bill (who came in a bit early for the 9:30 class) was talking about it. πŸ™‚

We were given the choice – run 400m or row 500m – and after rowing 2500m yesterday, I decided to run (yeah, I know it’s weird). Nicole ran with me. And then we began Nicole’s great stretching warm-up and did some bear crawls (forward and back) to get things moving before working on some OHS skill work with a PVC pipe and then an empty barbell.

Overhead-squat-1From there it was a matter of working up to the weight we’d use for the day’s WOD:

  • Overhead Squats: 5 x 5

And apparently this wasn’t increasing weight along the way, but staying at a consistent weight all the way through.

So my warm-up looked like:

  • 45# x10
  • 75# x8
  • 95# x6

And I decided to stay there to start the workout:

  • 95# x5
  • 85# x5 (dropped weight)
  • 85# x5
  • 85# x5
  • 85# x5

After the warm-up, I have to say that my hips and knees were actually not bad, so the squat part wasn’t so bad. But my shoulder position was a challenge. Right arm felt straight. Left arm felt like it was forward. So both Nicole and Darcy were trying to get me to straighten out my path on the way back out of the squat — raising the head and bringing everything back into alignment again.

Overall I didn’t kill my shoulders today — I worked with the mobility I had and tried to focus on physical cues to try and get better.Β I was hoping to go heavier, but I was happy to have time to work on my form, so thank you coaches!

Great work 8:30 class!

Sleepy Shoulders

Yes, I’ll explain the title of this post eventually. πŸ™‚

Today was a rare occurrence. The entire Fitzpatrick clan made it into CrossFit Continuum for a workout– gasp! We were joined by Todd & Melissa, Caleb & Andy, Elyse, and Brent. Coach Drea had her hands full. πŸ™‚

gymnastics-handstand-silhouette-body-silhouette-man-in-handstand-front-1We started with 3 minutes on the rower or the bike and some mobility, then moved to three rounds of:

  • 10 PVC pass-throughs
  • 10 PVC overhead squats (pizza box style)
  • 15 second handstand hold on the wall

Then the double-under flogging began. We did a lot of practice. I didn’t get a single double-under in practice. But I did a lot of flogging. πŸ™‚

From there we grabbed empty barbells and went through a good number of overhead squats for practice. Added some weight and I did 75# and 95# OHS to warm-up. I’m glad I can’t do double-unders because I think 135# might have killed me for OHS.

The workout was interesting we had 7 minutes to get as many rounds and reps as possible of:

  • 50 double-unders (or 30 single-unders plus double-under practice)
  • 10 overhead squats (135/95# Rx, 95/65# L2, 55/35# L1)

Essentially we did a couple of double-under practice jumps, 30 single-unders, and then the overhead squats.

t-rex-double-undersI’m happy to say (and surprised) that I actually achieved three actual double-unders during that part of the workout. I still need to swap out the slightly longer cable I have for my jump rope, but I was happy with that today.

As far as the OHS… I can say that I did them. But here’s where the sleepy shoulders come in.

I actually had my right shoulder and arm go to sleep during the middle of the second round and all of the third round. It was a challenge to keep it locked out. And afterwards it was definitely tingly all the way down to the hand and took a bit to get circulation going again.

But still… I survived and apparently I wasn’t far off of the majority of folks. Drea wanted us to push for 7 rounds. I got half that:

  • I got 3 rounds + 30 reps with 95# overhead squats, double-under practice, and 30 single-unders (plus 3 doubles! woot!)
  • Ev got 3 plus 32 with 65# OHS the first round and 55# the next three, plus dbl under practice and 30+ singles
  • Mickey got 6 rounds of 15# OHS plus 30 singles. It was a good test for her ankle.
  • And AJ got 5 plus 39 with 15# OHS, double-under practice and 30 singles

I had little Andy behind me and he did awesome with his PVC pipe OHS and a ton of single-unders.

So all in all I think it was a success. πŸ™‚

Thanks Drea!

Next up… I’m looking forward to team workout on Saturday. Woot!

Definitely not Diddly Squats

Strength day! After yesterday’s running WOD, I was ready to lift something heavy.

I arrived early for the 9:30 class with AJ and the two of us hung out and chatted with folks while they finished up. It was good to see Jonathan & Sarah, Brianne, Caleb, Nic, Todd, and Jake! Plus there were a few others at 9:30 with Coach Drea — Lyle & Elyse, Brent, Karen, and Mia joined us.

kettlebell-swingWe started with a little three round warm-up:

  • 15 kettle bell swings (was supposed to be light, but I decided to use a 53#)
  • 100m run
  • Walking lunges

And after a brief refresher with an empty barbell, we were off to find a rack, warm up a bit, and get started. There were three parts of today:

  • 5×1 Overhead Squats
  • 5×1 Front Squats
  • 5×1 Back squats

I am always a little gun shy on these days with mixed movements, but gave it a shot. πŸ™‚

Overhead-squat-1First was the OHS. My old 1RM was 135#. This has traditionally been one of those movements that I struggle with. When I started 4 years ago I was barely able to use a PVC pipe because my shoulders were so out of shape. And I’ve been stuck at 135# since Fall 2015. So I was hopeful I might be able to improve slightly.

  • 95# warm-up (x2)
  • 105# x1
  • 115# x1
  • 125# x1
  • 135# x1 (old 1RM)
  • 145# x1 (new 1RM)

I’ll take a 10# PR. πŸ™‚

Meanwhile my 12 year old daughter AJ managed to hit 55#, which was awesome. She was working with Mia and the two of them did amazing.

front_squatSecond we did Front Squats. I’ve been stuck at 245# here for a while and wasn’t sure I was going to move beyond that. (Spoiler: I didn’t.)

  • 225# x1
  • 235# x1
  • 245# x1
  • 255# BAIL
  • No 5th

Matching my old 1RM of 245# is nothing to sneeze at, so I’ll happily stay there.

AJ managed to hit 125#, which is pretty much body weight for her.

And lastly we did Back Squats. This is another movement I’ve been stuck for a while but hit 315# back in January.

  • 225# x1
  • 245# x1
  • 275# x1
  • 295# BAIL (left knee felt funny)
  • No 5th

Didn’t even get close to my 1RM. But as the knee wobbled I didn’t want to push.

get-out-of-my-brainMeanwhile, AJ hit 155#, which is a 25# PR over the 130# she set TWO WEEKS AGO… Have I mentioned that my girls are just like their mom and beasts? πŸ™‚

So I really need to figure out how to get past this problem I’ve developed with bailing or failing and stopping cold. Success isn’t going to happen overnight and not without toil and work.

If anybody has any ideas on how to shake loose that little mental quirk, I’m open to suggestions. πŸ™‚

Great work 9:30 (and 8:30) classes. Thanks Drea!

Let’s See Those Elbow Pits!

If you’re wondering about the subject line, don’t worry — I’ll explain it in a while.

First, let’s get a couple of things out of the way.

  1. lurong-challenge-2017Today begins the Summertime Lurong Challenge. It’s a combination nutrition and workout competition that they do every year. This year they have both a Paleo and a Macro option for nutrition tracking, so we’re doing it again. I tried Macros a while back and I think it can be effective, but it requires a lot of preparation, which is something we kind of fall down on…
  2. Today is my birthday, so I’m a bit more lenient than I should be on some of the tracking. That said, so Β far I have to admit I’ve kept to the program pretty well. The only slight slip was going with a gluten-free brownie with my tasty, tasty lunch at Progressive Paleo. But I’ll still count myself as on track. πŸ™‚

Evie took the day off to spend it with me, which was awesome. And we started the day by heading into CrossFit Continuum for the first workout of the Lurong Challenge.

Coach Jimmy had Ev & I, Sarah, Joe, Jenny, Carrie, and Nic to contend with. We started with a bit of mobility as everybody arrived, then had an episode of “Jimmy’s Torture time”…

  • 3 rounds
  • 1 minute jump rope (single or double)
  • 10 PVC pass-thrus
  • 10 PVC overhead squats

When that was done, we did some work on overhead squats with a PVC pipe before shifting to an unloaded barbell. And that was over, we grabbed a foam roller and the torture really began… Lay on the floor, put the barbell over your head and the foam roller under your shoulder/upper back… Then let the torture begin.

Honestly though I’ve done that particular stretch before I’ve never felt it like I did today. Definitely shifted some muscles in different directions than normal.

And we also did some runner’s lunges with some pushing and pulling of knees. That was a challenge as well. I think I was already sweating pretty good when we got through the warm-up.

Once all that was done, we started warming up our power snatches and overhead squats with weight and then it was off to the races.

  • 1p3cnx12 minute double AMRAP
  • 95/65# barbell
  • 5 minute AMRAP of
    • 10 power snatches
    • 10 box jumps @ 24″
  • 2 minute rest
  • 5 minute AMRAP of
    • 10 Overhead squats
    • 10 box jumps @ 24″

So a couple of things off the bat.

  1. Overhead squats are not my favorite. Though I’ve improved a ton with them over the last four years, it’s still uncomfortable in a workout. (Yeah, I know – I’m supposed to get comfortable with being uncomfortable. Still working on that.)
  2. I forgot my knee sleeves. Didn’t think about taping my knees. And my knees didn’t like step-ups. But I did 20″ step-ups anyway.

It was a good push. Breathing was a challenge, but we pushed through the first chunk ok. The second chunk wasn’t as good however. I struggled with the overhead squats and my knees were starting to complain about the step-ups.

20170515_093127So how’d we do?

  • I got into the 3rd round of step-ups (53 reps)
  • I got into a 3rd round of overhead squats (43 reps)
  • Total: 96 reps

Ev did better than I did with 55# on the barbell and 20″ step-ups:

  • 3 rounds + 2 reps (power snatches) (62 reps)
  • 3 rounds + 2 reps (overhead squats) (62 reps)
  • Total: 124 reps

She did awesome. I did ok. Been a while since we’ve done overhead squats. And I honestly think that sometimes the warm-ups do a great job of wearing me out before I actually get to the workout itself.

That said, I have a couple of fun things:

  • Jimmy really likes the idea of “elbow pits” — I think he said that particular phrase so much that Jenny even looked at me at one point and said that “Elbow Pits” had to make its way into my write-up. Here it is. πŸ™‚ We had to focus on turning our Elbow Pits out quite a bit, that’s all I’m saying. πŸ™‚
  • And one thing that may have finally stuck is how we’ve been dropping the bar from overhead during workouts where we’re doing multiple reps in a set. Instead of lowering both arms slowly, stressing the joints and muscles as you take the loaded barbell back down the bar path — roll the wrists forward and just let gravity get it. That saved me quite a bit of wear and tear today even though I was slow as molasses.

So thanks Jimmy! Between torture time, elbow pits, and learning how to drop the bar more effectively, I think I learned something even if I didn’t do all that hot during the workout itself. πŸ™‚

Great work everybody else! Y’all killed it!

Sneaky Team WODs…

Though soccer season is in full swing for both girls and our eldest was performing in the high school production of Emma this weekend, somehow the stars aligned and we made it into Crossfit Continuum to do a team workout this morning. Crazy!

There were probably 20 of us or so today attempting to get through Coach Clare’s innocent looking workout. Innocent and it kicked our butts!


Ev and I teamed up with Robert, who was back after a few months of rehab on his shoulder which was repaired. And AJ teamed up with the boys for a team of 4. And we all completed the madness.

Started with a fun warm-up where everybody was giving everybody else a bit of good-natured grief. Knee hugs. High kicks. Spider-man lunges. Arm rotations. Broad jumps. It was a good mix of movements to start us off in the right direction.

And then we faced Clare’s workout.

  • baby-raised-eyebrows-hmmm-why-do-i-feel-like-this-is-going-to-kick-my-butt-laterTeams of 3, for time
  • For each round, athlete 1 completes 75 DU, while athletes 2 & 3 each complete one of the other movements. When athlete 1 is finished with the DU’s, rotate through the movements until each athlete has completed each movement.
  • Buy in: 50 synchronized lunges
  • Round 1 – 75 DU, OHS 95/65#, KBS 53/35#
  • Round 2 – 75 DU, SDHP 95/65#, med ball sit ups 20/14#
  • Round 3 – 75 DU, front squat 95/65#, C2B
  • Round 4 – 75 DU, push press 95/65#, wall balls 20/14#
  • Cash out – 1500m row or 7 min assault bike

This shouldn’t have been bad, right? I mean… light weights. Only doing a movement as long as someone was jumping rope. Simple!


We adjusted things slightly. Though Robert did DU’s, Ev and I did single-unders and we all stuck with the 65# bar (ostensibly to protect Robert’s shoulder, but honestly it was because 95# didn’t sound all that fun).


We were done in about 29 or so minutes. Others were done much faster. And a few were slower than us. So honestly I think we did ok.

A few things:

  • lunges suck for me, regardless of weight or not.
  • OHS were awkward, but other than them and C2B, I got at least 10-20 of each movement done in the time given.
  • I may have accomplished 10 OHS, but they weren’t good ones.
  • I hit 3 jumping C2B pull-ups from the floor and was happy about it.

And then we turned around and drove north to a soccer game for AJ. I’m ready for a nap now, so I can only imagine that she is as well. πŸ™‚

Thanks Clare for a fun one. And thanks Robert for joining Ev & I for the workout!

Overhead Squats x3

Yesterday combined two of the body weight exercises I’m not the best at — pull-ups and push-ups. Yes, I’ve improved markedly over the last few years, but still. I get fried quickly.

Today featured another one of those movements that I am not all that confident with — overhead squats.


It was a smaller class at 8:30 for Coach Drea… Me and Ev, Jonathan & Sarah, and Adrienne (with Jayda). We started with a 500m row or 2 minutes on the bike and then did a mix of challenging mobility work with a PVC pipe, a stretch band, and the rig. But it was good — the stretching was meant to open up our shoulders and get things moving in the right direction for overhead squats.

From there it was OHS with PVC pipes, then with unloaded barbells, and loaded barbells.

The warm-up sets for me were:

  • 45# (x5)
  • 55# (x5)
  • 65# (x4)
  • 75# (x4)
  • 85# (x3)

And then we started doing our five sets of 3 reps:

  • 95# x3
  • 105# x3
  • 115# x3
  • 125# x3
  • 125# x3

I’ll take it. I felt pretty stable up through 115# and then had to fight to keep everything locked out overhead. But it was definitely a good struggle.

Not too shabby.Β Great work folks!