Gains in the Overhead Squat

January 15, 2009 · Filed Under crossfit metro blog · Comment 

100 days until the south east regionals

In my CrossFit skills training, I have made some good gains on some movements that previously were very difficult for me.

One of these movements is the overhead squat. OH squats are difficult because they require a strong core, solid mechanics, and really tax almost every one of ten identified skill set areas in which CrossFit focuses.

Training notes:

1/14/2009

Weight: ~195

Diet: a little sloppy yesterday. fruit and nuts in the a.m., cheated with a mocha coffee in the afternoon. Salad and BBQ chicken at lunch with seafood gumbo (white rice, eeek), cheese, and blueberries at dinner.

WOD:

Ran 3 miles on the treadmill

  • mile 1 at 6 mph with .5 mile at 2% incline
  • mile 2 at 7 mph with .5 mile at 3% incline
  • mile 3 at 8 mph with .3 mile at 3% incline

evening, rest.

1/15/2009 – morning

Overhead squat

  • warm-up with bar, 65 lbs, & 90 lbs
  • work sets (in lbs)
    • 115
    • 125
    • 135
    • 135
    • 135
    • 140
    • 150

My overhead squats are feeling very good. My core has become hella’ stable and I believe I will really ramp up in weight quickly with this new strength. I feel my push presses are contributing to this comfort as well.

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