Lift:
Overhead Squat w/ bands and weight
3-3-3 @ 3311
(Last completed 9/27/10)
WOD:
"Nervous"
7 Rds
5 OHSQ 135/95
5 HSPU 45/35lb plate to abmat
Post loads, bands, time and thoughts to comments.
Overhead Squat w/ Bands and Weight - Bands (Green or Blue) are to be slid through metal plate, DB, or KB and hung from the ends of bar, one on each side. Warm up with one set of light overhead squats w/ no bands, and one set with a light load using bands and plates. Then get to it!
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
Posts
20 comments:
10-20-10, My 1 year OTG anniversary,..... just wanted to say a huge thanks to Mark, Stacey, Nick, and all the coaches & fellow nutjobs that are part of this awesome community. You all came into my life when i really needed it, more than i knew at the time, THANKS!, and keep it up!!
Lift: 55, 55+10's, 55 +15's
WOD, 75lbs, 24" box w/red&yellow plates, 7:50
CONGRATULATIONS PATRICK!! Great work today on the banded squats! I think you turned a corner!
My wife is officially sipping the Kool-aid. She checks the wod before going to bed! I'm so proud. Getting teary thinking about it.
I was apprehensive going into today. 7 rounds makes me...well...nervous!
Lift- 67, 87, and 137 or something like that. Actually felt really good as it got heavier. What a "new and exciting" lift!
Wod rx'd in like 12:38 or something. Can't believe it, but the hspu's slowed me down! I would have sworn that the ohsq's would have held me up. Awesome coaching this morning, mark. Great job, 9:30!!!
This looks like such a good wod and lift today but my shoulder is SCREAMING! Giving it a rest for a couple days.Dissappointed I'm skipping this one:( Decided on a run instead....Congrats on your one year Patrick!!!
i've had enough of OHSQ! i needed a rest day my back and shoulders are sore. :( see everyone tomorrow.
I have poor shoulder flexibility, OHSQ are still ugly. Should look into those mobility WODs for the shoulders.
Back squat, front squat, great. OHSQ, sucks.
Finished 14 something today, but I was glad just to finish. OHSQ @ 95lbs wasn't horrible, the HSPU RX'd were much much harder than I expected.
Nice job 430!
Woohoo - 1st time on Blog-Feeling the WOD and OHSQ w/ bands already! Fun working out with hooded phantom Linz at 630am! Thanks Nick for creative help on pull-ups :)
Way to go Patrick. Love workin out with you. I remember when you would take five minute walks IN THE MIDDLE OF THE WOD! You've come a long way.
Not one of my best nights unfortunately, some days you have it, some days you don't. Def not tonight. Nice job 5:30, ohsq with variations are a new cool technique
wod rx'd 10:32
Subbed Front Squats with 135 and hspus with 45lb plates and abmat.
11:48
Definitely feel like I had it easy compared to everyone else. The hspus were tough enough WITHOUT the ohs. Then I watched Mark and Steve do it Rx'd. Monumental effort, gentlemen. Very inspiring.
Lift 65-65-97(2)-lil weird gettn bar up with the kbs
Wod(95lbs) 2 abmats 10:40
Wrists hurt HSPU gettn better better depth in the OHS
Good job everyone
Thanks Nick
Lift- 65-85-95 for 2
Wod- 85lb and 2 ab mat and 10lb plate- 15:31 I think.
Wrists hurt so bad
wrists are gonna need a break tomorrow after this one...fun working out with you Mark, you really pushed me. Its a good feeling and confidence boosting to be nipping at the heels of you during a WOD, even if you were only gaming me
17:44 RX'd, not sure I was getting quite full depth on the HSPU but I asked Kevin several times and he said I was good. Before the wod I just thought I would be happy to finish it without stripping weight but some how got thru.
Great time 630, Michelle, Kevin, Mark and the rest of the gals at 630...great vibe tonight and thanks for yelling at me
OK my shoulder are screaming. Who thought the OHSQs would be eASIER Then the HSPU
Interesting Lift with the band
65 and 85, actually felt good
Wod
75lbs 1 ABMat 11:20
Great work 430
Nice job Steve RX"ing that WOD
6:30 was awesome tonight!!! Great job Steve and Mark! you killed it!
OHSQ with bands was odd really finds your weaknesses, felt better as it got heavier. 35/45/55. Probably should have gone heavier but wasn't sure what to expect.
WOD: 55lbs, 2 abmats. 10:32
Thanks Michelle for the push!
Awesome job 6:30 crew! What a way to end the day! :)
Awesome day today!
Patrick, congrats my man! Like Kevin said, you've come a long way and we are so proud of the progress you've made! Thank you for being such a positive and fun person to coach!
Had a blast hitting the WOD with the 6:30 crew...what I like most about it is being able to enjoy the suck right along with you guys!
This was an absolute beat down combo..."my shoulders!!" Never felt that weak on OHS's before...the shoulder fatigue was nasty...dropped a bunch...and HSPU's are one of my many weaknesses...struggled for sure...15:46
Steve, awesome job RX'ing bro...glad I was there to witness you pushing like that...OHS's were mind blowing...you pushed me...and I had an awesome cheering section from all the ladies!!! Thank you Kelli, Kaela, Sam, and Brigid! Sorry to hold you up!
Michelle! Great coaching tonight! Heard you loud and clear pushing all of us! Thank you!
Sunny's on the blog! Hell yeah!
Have an awesome night!
douche
douche'
530 was a great crew!!
lift 45 65 85. Was careful on the press up after seeing KPop and Leannas injuries.
wod 1227. 75 ohs - started 2 rounds on the plates for hspus and then dropped em. wrists and shoulders OH MY!!
Great energy tonite! Thanks mark... douche.
Post a Comment