Long division, 603 style
Monday, 13 April 2009
- Jump rope until you’re warm
- The Coach Boz OHS Warm-Up
- Overhead squat (OHS) a total of 20 x your body weight (BW), for time
Cash out
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oh, let me guess… this is the MADNESS you told me to look out for?
oh man…. 41 reps at 115#
This is going to be brutal.
Did the WoD for tomorrow this afternoon since I’m off schedule with 603’s posted WoDs. Haven’t had weight overhead in 6 weeks, so I started at 95# and dropped to just the bar (45#) when my OH stability was shot. Did 30×95# + 27×45# in 4:25 at BW of 203. OHS are a Goat of mine, so expect more in the months ahead.
Dallas, I think OHS are a goat for a lot of us. They are not something we often work on in general, but they help so much with so many lifts, so I have to start hitting mine harder.
Jay, the rotten thing about this workout is that there are SO many potential limitations: overhead strength/stability, core strength and general flexibility, and leg/hip endurance. But, for most of us, it’s the core and overhead strength required to support weight OH for any sustained period of time. That’s certainly my limitation.
This was flippin’ tough. Body weight: 135# (rounding up). Weight moved: 2,700#. Time: 9:12
I’m not going to talk about my general strategy going into this, the weight I moved or whether I think I gamed it right. Not yet… I want to see how other people play this one. Tomorrow’s Byers Gets Diesel blog post is going to be all about this workout.
“Jay, the rotten thing about this workout is that there are SO many potential limitations: overhead strength/stability, core strength and general flexibility, and leg/hip endurance. But, for most of us, it’s the core and overhead strength required to support weight OH for any sustained period of time. That’s certainly my limitation.”
Yes, you are right. My biggest limitation is not falling over and smashing my head into the ground. I am not the most flexible cat in the world, I’m a big man and didn’t really start to stretch until I was ordered to… ahem…. yes ordered to. My core and overhead power is good enough but once I finally get to a level of sustained flexibility I think I can do very well at these, and they will do wonders in helping my Oly lifts as well. the fact that you can do this workout at all is good. 99% of lifters can’t, and we all know that. Good work on that, Dallas. Goat or no goat, that time is solid.
“Moxy” (feels so strange using that one), I am anxious to see what you chose for the weight, this had to be brutal for you. Not saying that you had a hard time with the weight, but you are rather long and us long people have a harder time with lifts such as this.
Ok, bodyweight 195lb which equals 88kg, so 20×88kg=1760kg to be moved.
My approach: 27kg (60lb) for 65 reps, plus one with the empty bar (which is 7kg or 15lb).
Time: 12:19.
That was pretty nasty. I think I left half of me behind as sweat and tears on the floor, so I should be twice as fast if this comes up again.
As a side-note, I think there’s something wrong with my shoulders, as I can’t do those dislocates at all, no matter what the grip width. My arms just don’t go more than an inch or two behind my head.
Jonathan,
Thanks for playing from across the pond. Stellar showing. I’m sorry Dallas made you cry. His workouts have that effect, sometimes.
As for the dislocates, how wide are you taking your grip? Start, like, WIDE. So wide that the bar or rope or whatever you’re using barely clears your head. You need something at least 7′ long for these, if your flexibility is lacking. Also, BIG SHRUG as you bring the bar up and around to the back. Still no?
Ok, I can do it at a grip so wide that it barely clears my head after the shrug. Success! Kind of. Just means I’m hideously inflexible…. Blast.
41 reps @ 115# in 4:59
Not as bad as I thought. Form getting good and I have ‘Moxy’ to thank for literally forcing me to stretch before workouts.
3:34.
4 sets of 10 at 100#.
good stuff, Gant.
I was trying to go for 4 sets of 10 (well one 11) as well, but I ended up losing balance once and losing the bar behind me once which really threw me off. Oh well, I’ll do better next time.
Great WOD, I did 40×95lbs in 3′39″
This was a tough one. Didn’t know which way to go with it. One of my beginner athletes did this with an empty 40 # bar and I suggested 10 sets of 10 reps. He wanted to go with a higher rep count but I advised against it. I think it worked out ok for him. 10:31 was his time and he was toast afterwards. I decided to try it empty bar but went into it without a set rep count. In hindsite that was a bad idea & I knew better.
When I started and busted out 10 and thought that was easy my mind said you can do this 100 straight through. After 20 I was still ok, then 25 started getting tougher and at 30 I said no way and had to take a rest. Recovery was pretty quick then did another 20. That was a tough set. from there forward had to do 10s and they were all tough. 7:15 was my time.
I will do this again and vary the weight & reps to compare.
Great workout! Thanks for sharing your programming.
Matt
I will do this today or tomorrow. Or Friday. But I will do this!
Brian – as I posted in your log, awesome job with that one.
Matt – thanks for dropping in! Where do you train? As for doing it again to vary the weights and reps, Dallas and I are both dying to do it again, because we KNOW we can do better.
Struck – money, mouth. I want video.
2:05 baby.
video coming shortly.
http://rivercitypc.blogspot.com/2009/04/wod.html#links
this should clear up any questions about how I performed this WOD. Which I loved.
BW = 180 x 20 = 3600
Used 65#, so 56 reps.
4:29
This was a fun one! I haven’t worked on my OHS nearly enough lately, and it felt pretty good. If I had gone up to 75#, the reps would have gone down to 48, but I didn’t think that would be any faster. If I try this again, though, I’ll definitely up the weight and see what happens.
I love the WODs you guys have been posting – Sundays and Tuesdays are usually tough for me to make it to CFO, and I’ve been hitting the 603 WODs at work instead.
CF603, many thanks for a fun WOD! (Yes Melissa, I’m still saying that afterward! haha)
2:33
BW 172 x 20 = 3440
3 sets of 18, 9 then 10 @ 95# = 3515
Hey Melissa- like I said before- I did the “20x bodywieght OHS” It was a real butt kicker!
I am 215- so my total weight was 4300 pounds. I couldn’t figure out a good way to break that up so I did 55 reps at 85 pounds. *I know thats 375 pounds too much…what can I say? I suck at math!*
Anyway….its totally going into my strength bias program from now on! Thanks guys!!
~Steve
Acyclovir prophylaxis plus C-sections for women with lesions would prevent 5.; payday loans 12882;
Finally tried this one yesterday:
Body weight: 190lb, weight moved: 3,800lb. My approach: 4 sets of 10 reps with 95lb. Time: 4:04 The last two sets were tough, but I stuck it out and finished it in 4 sets as planned.
I’ll need to work on my OHS a lot before being able to really knock this one out quickly.