Tag Archives: overhead squats

Hello Nancy

It’s impossible to think that it’s been over a week since my last crossfit workout, until I factor in that we did two long hikes and an adventure ropes course (at about 12,000 feet) last week. πŸ™‚

Q is for quixotic

Today though, my butt was back in the box. Coach Drea had a fun class today – Deana & Marino, Larry, Dave, and a few new faces. And of course the workout involved running on my first day back. HA! Joke’s on me!

We started with a little two round warm-up:

  • 200m jog
  • 10 Cossack squats
  • 5 inchworms with push-up
  • 10 Spider-man lunges
  • 10 windmills (no weight today, but always makes me think of Don Quixote)
  • 30 second reverse grip hang from the bar

From there it was about warming up our overhead squats. We did quite a few with a PVC pipe, then an empty barbell, then adding some weight. Didn’t feel too rough but I knew by the end of the workout I’d likely pay for it a bit.

  • edcf_infographic_poster_flat2Nancy –Β Score Type: Total Time
  • Competitor, 5 rounds of:
    • 400-meter run
    • 15 overhead squats, 95/65#
  • Performance, 5 rounds of:
    • 400-meter run
    • 15 overhead squats, 65/45#
  • Fitness, 4 rounds of:
    • 400-meter run
    • 10 overhead squats, 45/35#

Nancy is one of the infamous “girls” of Crossfit. A benchmark workout. Funny enough one that it seems I’ve avoided in the last 5 years. πŸ™‚ It involves two movements I’m not great at – running and overhead squats!

That said, today I did ok. We were supposed to shoot for 15-20 minutes. I got in just under the wire at 19:58 with the Performance scaling – 65# on the bar and a 400m run for 5 rounds. I ran the first round, walked the second, and then ran 200m of each of the next three, walking the rest. Essentially I walked one way and ran back.

My issues were with my lower half – hips, quads, and knees for the most part. The pounding of the runs combined with unbroken sets of OHS at 65# was a bit of a challenge.

But I’m happy to say at 19:58, it seems I chose the right scaling option today.

Great work everybody!


Head Not in the Game Today

Most days, something is out of whack. Mind. Body. Spirit. Usually I count myself lucky and say that 2 out of 3 ain’t bad. But today, two out of three were out of whack – maybe all three. That made it a bit tougher.

single-unders-foreverArrived for an 8:30 class with Coach Drea. We had Bill & Brent today. And even during the warm-up I could tell I was just off. The warm-up was:

  • 2 rounds
    • a minute of single unders and then a minute of double unders
    • 10 PVC pass-thrus (just first round)
    • 10 OHS with PVC
    • 10 hollow-body rocks
    • 10 push-ps
    • 10 v-ups or knee tucks
    • 30 second banded shoulder abstraction, each side

I did attempt a few double unders, but whacked myself in the head for about 30 seconds and decided I should just do singles.

From there we moved to some OHS skill work, first with an empty barbell and then with 10# or 15# plates. I grabbed 15# plates. Empty, my right shoulder started talking back. With 75# on the bar, I got through three reps, dropped it and said that was not going to happen today.

Drea suggested shifting to front squats, so I did that with the intention of pushing on those since I knew toes to bar would be rough. We did some active shoulder and kipping work, then shifted to knee tucks, knees to elbows, and finally toes to bars…

still-alive-memeI am happy to say I have a few toes to bars. But they are not pretty. Today was no different.

The workout was:

  • 21-15-9 (competitor), 15-12-9 (Performance/fitness)
  • OHS (115/80# competitor, 95/65# performance, 45/35# fitness)
  • Toes to bars (sit-ups for fitness)
  • Time domain – 5-7 minutes

My workout was:

  • 21-15-9
  • 75# front squats
  • toes to bars until I couldn’t any more and then knee raises

I never dropped the bar for the front squats on any set (I did pause, but didn’t drop) and I did t2b through the round of 21, then shifted part-way through the round of 15 to knee raises.

Finished in 6:03. Ugh. At no point today did I feel like I was moving well or mentally clear, but I did finish.

Probably didn’t help that I only got a handful of hours of sleep last night and probably need a nap.

Good work guys! Thanks Drea!

Team WOD, lots of reps

So this morning started with the Keto chat with Dr. Kurt & Coach Drea and progressed into a team WOD, so we got a nutrition lecture and a workout. Not a bad deal.

jumping-jacks-5JBrue-clipartAJ and I went in this morning and we had a great turnout for the nutrition piece, and a good number of folks stuck around for team WOD. We had at least 5-7 teams of 4 or 5 folks when all was said or done.

We did two rounds to warm up of:

  • 30 seconds of jump rope (single or double-unders)
  • 30 seconds of air squats
  • 30 seconds of jumping jacks
  • 15 seconds of a lunging stretch, each side

Then we broke into teams. AJ was claimed by Lara, Janice (a drop-in from Philly), and the nice young gal who I’ve worked out with on a few occasions with the knee brace. And I was cut loose – but claimed quickly by Kelli, Jamal, and Trey. Kind of nice to join their clan for the day. πŸ™‚

kettlebell-swingWe grabbed equipment and tackled this workout:

  • For time,Β 4-person team, one person working at a time.
    • 250x Pull-ups
    • 250x KB swing (72/53/45/35/25)
    • 250x Double-unders (single unders)
    • 250x Overhead squat (95/65/45/35)

We pulled together various weights of kettlebells, Jamal and I settled on 75# overhead squats, made sure we all had jump ropes, and were off to the races. I used a 53# kettlebell and Jamal went with a 70#. And I decided single unders were just fine for me.

All together, it took us 40:28 to complete the 1000 reps as a team. I ripped my hand on the pull-ups, but Jamal really tore, so he was bleeding the remainder of the workout. And we all held our own I think.

AJ and her team finished a little ahead of us in 39:50, so we didn’t do too badly. πŸ™‚

Definitely tired now. Might be time for a nap ahead of AJ’s soccer game tonight. πŸ™‚

Thanks to Jamal & Kelli for adopting me into the clan today despite the fact that basic math was hard. πŸ™‚

Thanks Drea & Jimmy for a fun one. Hope everybody has a great weekend!!

Sure… Shoulder day x3!

Some weeks are just torture on one body part or another. This week for me it was shoulders. Sure, my knees are bugging me too – but push-ups plus rowing plus handstand push-ups and pull-ups… that’s a lot of shoulder work.

So I really had no idea how today was going to go, but I knew I was going to have to scale. I’m less resistant to that idea these days. πŸ™‚

Arrived with Ev (a couple of minutes late, sorry Drea!) to work out with Melissa & Logan for this one, under the watchful eye of Drea & Noah. And we had a new gal drop-in — Emily I think she said her name was. (She might be new to crossfit but she kicked butt during the workout!)

stormtroopers-ymcaWe started with 2 rounds of:

  • 300m row
  • PVC pass-thrus
  • A-T-Y-T weighted with small plates
  • 10 overhead squats with the PVC pipe

And then we did a lot of snatch and overhead squat skill work ahead of working up to our working weight for the WOD…

  • 10 rounds for time of:
    • 1 power snatch
    • 3 overhead squats
  • Performance: 135/95#
  • Fitness: 75/55#

I’ll admit that even the empty 45# barbell felt heavy today, but I did warm up with 75# (1 snatch/2 OHS) and then put 95# on the bar… Got it overhead in the snatch and couldn’t convince my body to get under it for squats. Back to 75# I went.

Barbell_Overhead_SquatsFinished in 4:37, which was barely in the 3-5 minute time domain for this one.Β And something tells me everybody was done before me, but I can’t say I was paying attention. I positioned myself in a spot where I could see the clock, but had most of the class behind me or out of my peripheral vision most of the time.

Ev said she did hers with a 50# bar and squatted to a bench to avoid pissing off her hamstrings and hip flexors further, but she was done in a bit over 3 minutes.

Tied-up-im-knotsAnd once that was done, we moved to some interesting core work:

  • We did 4 sets of:
    • 10 (5 each side) odd left/right movements where you’re on your back with your neck tucked, your knees tucked, and your arms extended by your knees. Then you extend one arm and the opposite leg, come back to center, and repeat with the other one (left/right, right/left). Like the odd bear crawl the other day, this was a bit awkward to manage, but I eventually got through it.
    • And then we did 10 (5 each direction) halo passes with a kettlebell (I had a 20# or 25#) around your head. 5 circles one direction and 5 the other.

With all that complete, we did a bit of mobility before heading out.

I definitely see tomorrow being a rest day. My body is telling me it needs a bit more recovery time. πŸ™‚

Great work 8:30 class! Thanks Drea!

18.3 and I’m still jumping

Who knew that attempting hundreds of jump rope attempts would cause a body to not want to sit down for a couple of hours afterwards for fear of not being able to get back up? I’m going to say Dave Castro knew, but he designed the damn workout!

So last night was Friday Night Lights for 18.3. From Clan Fitzpatrick it was just me making an appearance, but I was hardly alone. The place was hopping and at least two heats had already gone before I got there about 5:30. πŸ™‚ It was a great turnout!

There are many goats...That said, I have to admit some nerves about this one for me. Double-unders are a goat of mine. My motto has been “singles forever!” for a long time because I can’t quite seem to get doubles together.

And every year, Castro works them into a workout somewhere.


Anyway. Even if not for the double-unders, he managed to work ring and bar muscle-ups into the equation. I would have been tripped up somewhere, I’m sure.

So watching the 18.3 announcement on Thursday night (rather, listening to it in the car), I already decided to go scaled instead of Rx. 14 minutes of double-under practice wouldn’t amount to many reps for me, so why beat myself up over it (literally and figuratively).

  • jumpropeWORKOUT 18.3 – 2 rounds for time
    • 100 double-unders
    • 20 overhead squats (115#)
    • 100 double-unders
    • 12 ring muscle-ups
    • 100 double-unders
    • 20 dumbbell snatches (50#)
    • 100 double-unders
    • 12 bar muscle-ups
  • Time cap: 14 minutes

Last night, Drea was kind enough to judge me and asked if I was going to try double-unders. I said I wasn’t – too frustrating. I’d rather just push and see how far I got.

So I did the scaled version of 18.3:

  • WORKOUT 18.3 (Scaled) – 2 rounds for time
    • 100 single-unders
    • 20 overhead squats (45#)
    • 100 single-unders
    • 12 chin-over-bar pull-ups
    • 100 single-unders
    • 20 dumbbell snatches (35#)
    • 100 single-unders
    • 12 chin-over-bar pull-ups
  • Time cap: 14 minutes

Can I just say that even 800 single-unders is a daunting task?

First 100 went fine and then a funny thing happened. I picked up the 45# bar and was shocked at how light it felt. I was positive it was the wrong bar. Drea set me straight and I plowed forward with 20 unbroken OHS.

28958407_10156127261599648_2401728952960811008_nSecond 100 I started getting into trouble. Took me a while for every round after that first one because I tightened up. And due to that, I kept whacking myself in the back of the head with the rope. Repeatedly. It was annoying. πŸ™‚

I broke up each set of pull-ups into two sets of 6. I did the dumbbell snatches unbroken. And I did the second set of OHS in two sets of 10. But those single-unders were awful.

When all was said and done, I managed to get through 631 reps. All the way through the first round plusΒ 100 single-unders,Β 20 overhead squats, andΒ 47 more single-unders. Woot!

631 of 928 total reps is 68% of the workout. I made it further than 2/3 of the way in that 14 minutes. Took me 11:43 to get through the first round, but hey. πŸ™‚

Great work everybody! I watched a lot of folks do amazingly well with their double-unders (woot! Emily!!), so that gives me hope for next year. πŸ™‚

Now if my knees will forgive me and my calves unclench sometime soon!!!!

The “Other” CrossFit Total

My body is still sore from last week, so I knew today could be hit or miss. However, I definitely wanted to get that body into the box.

b04c6ed2970ac4c861a63625f42d9532Coach Drea had a few of us at 8:30 – Logan, Carrie, Melissa, and Dave. And we tackled the new warm-up for the week:

  • 10 fwd/back bends (hands on hips)
  • 6 trunk rotations (3 R/3L)
  • 3 Knee hug/ Quad pull (hug/hug/pull/pull=1)
  • 10 pistol chair (5/side)
  • 10 side to side squats (hold 5-10-lb db at chest)
  • 10 squat to stand
  • 10 PVC pass throughs
  • 10 PVC pressing snatch balance
  • 10 PVC pass throughs in the squat position.
  • 10 fwd/back leg swings
  • 10 side/side leg swings

Let me just say that my quads were still pissed off, so the quad pulls we did felt delightful. Not. πŸ™‚ (On the plus side, I do feel a bit more mobile after the workout, but that’s not saying a whole lot!)


Once that was done, we did a little refresher on cleans, bench presses, and overhead squats, then we got cut loose. Considering that we did a ton of cleans on Saturday, I was not looking forward to this one. πŸ™‚

  • Cleans (Power or Squat, I chose Power)
  • 95# (warm-up)
  • 135# (warm-up)
  • 155#
  • 185#
  • 205# (fail)

This proves once again (just like Saturday) that I really need to tear down this movement and start from scratch, then build back up again.

Then we moved to bench press. I helped out Dave and hopped in with Logan a couple of times, but ended up with:

  • Bench press
  • 135#
  • 165#
  • 185#
  • 205#

1th9hbI was laughing because my arse fell off the damn bench when I tried 185#, so there was a bit of a flailing leg and a kick to get back into position. Definitely not my finest hour — and could have gone further probably, but decided against it because of time.

And finally, I flew through the overhead squats:

  • Overhead squats
  • 95# (from the floor)
  • 115# (from the rack)
  • 125# (from the rack)

Called that one good too, though I probably could have continued.

So with my three top weights – 185, 205, 125 – I have an “other total” of 515# today. Not great, but I definitely needed to listen to my body. And I didn’t mind helping Dave. πŸ™‚

Good work folks! I know Logan, Melissa, and Carrie all worked up to PRs today, so they did awesome! And Dave gets better every day!

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.