Crossfit Metro » overhead squats http://crossfitmetro.com CrossFit Training in Metro Atlanta Sun, 24 Apr 2011 12:31:47 +0000 en hourly 1 http://wordpress.org/?v=3.1.3 Reflect Day http://crossfitmetro.com/blog/reflect-day/ http://crossfitmetro.com/blog/reflect-day/#comments Wed, 28 Jan 2009 16:52:32 +0000 Christian http://crossfitmetro.com/?p=132 Push-pressed 205 for a new max weight.

Have improved in bar muscle-ups, handstand push-ups, and overhead squats.

Have not been following the HQ WODs because of my recovery from the 50K, however, I plan to start back tomorrow on official HQ WODs

Weight: I’m a little heavy, bouncing around 195-205 depending on when I weigh, but for some reason still ‘appear’ leaner. Clothes still fitting looser. I can’t figure it out.

Diet: I’ve been good this week. Lots of red meat, salad, and very limited refined carbs. (a couple of Pop-Tart meltdowns, but hey – I’m human)

Signed up for Climb Atlanta 2009 – and will do the event in full firefighter gear, one week from the qualifiers. 

]]> http://crossfitmetro.com/blog/reflect-day/feed/ 0 Gains in the Overhead Squat http://crossfitmetro.com/blog/gains-in-the-overhead-squat/ http://crossfitmetro.com/blog/gains-in-the-overhead-squat/#comments Thu, 15 Jan 2009 13:35:06 +0000 Christian http://crossfitmetro.com/?p=126 100 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.

]]> http://crossfitmetro.com/blog/gains-in-the-overhead-squat/feed/ 0 Preparing for the Atlanta Marathon http://crossfitmetro.com/wod/preparing-for-the-atlanta-marathon/ http://crossfitmetro.com/wod/preparing-for-the-atlanta-marathon/#comments Mon, 24 Nov 2008 15:18:07 +0000 Christian http://crossfitmetro.com/?p=119 The Weather Channel Atlanta Marathon is coming up in four days, and I feel strong and ready, due mostly to Crossfit training.

Saturday, ran a little country 15K outside of Athens, GA, finishing in 1:18:56 – not bad considering I ran the first two miles with my wife before she finally let me go ahead.

WOD – Old Man Fran

I call todays workout old man Fran because it was a true Fran, just slow and not timed.

21-15-9 of:

  • thrusters
  • pull-ups
Plus, tore through some extra overhead squats, and increased my weight on overhead squats to 105 lbs. I am gunning for the day I can put up 135 lbs in an overhead squat.

 

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