WOD from Friday, December 11, 2009"Jeremy"
21-15-9
Overhead Squats
Burpees
4:30
Then on Sunday, we (as in our 6am crew) challenged the 6pm crew from a couple weeks back, to a 1RM Overhead Squat Lift off. Best overall average took hoe bragging rights and our lift-o-rama weight lifting belt.
I PRed by another 5# for a final lift of 175#. I tried 180# twice and I maintained my abs of steel but just couldn't get up out of the bottom of the squat. I must have stayed down there for a good 30 seconds trying and trying and trying to stand up with it but it was a no go.
The other team won by the way by a 3# average :(
Something I am really finding odd though are the differences in my weighted squats.
1RM Back Squat - 190# 
1RM Overhead Squat - 175#
1RM Front Squat - 150#
How and why is it that I can overhead squat significantly more than I can front squat, and why is it that I can nearly OHS the same weight as I can back squat? If anyone has any suggestions please let me know, it's just bloody frustrating that I could potentially snatch more than I can clean & jerk.
No workouts for me for the next couple of days. Today I woke up feeling like crap. When I say crap though it's probably not that bad compared to other people, but I'm a wuss and rarely get sick so it's a big deal to me. A migrane and a sore throat. Not cool. Hoping I will be good by Friday because I've been looking forward to testing my 500m sprint row again.
1RM Overhead Squat - 175#
1RM Front Squat - 150#
How and why is it that I can overhead squat significantly more than I can front squat, and why is it that I can nearly OHS the same weight as I can back squat? If anyone has any suggestions please let me know, it's just bloody frustrating that I could potentially snatch more than I can clean & jerk.
No workouts for me for the next couple of days. Today I woke up feeling like crap. When I say crap though it's probably not that bad compared to other people, but I'm a wuss and rarely get sick so it's a big deal to me. A migrane and a sore throat. Not cool. Hoping I will be good by Friday because I've been looking forward to testing my 500m sprint row again.
December 15, 2009 at 1:23 PM
Over developed anterior chain vs posterior chain due to gymnastics? What's your bench girl, 2x BW? :)
What is your deadlift?
December 15, 2009 at 1:34 PM
I've never attempted a ful 1RM bench but I did do 5 at BW (108#).
1RM deadlift is sitting at 230# last time I tried a couple months ago.
December 18, 2009 at 12:42 PM
Hey Kat,
I am a CrossFit Regina girl and am training with Robin's crew for the games. I will be up in Fort McMurray over the holidays and want to continue with some training. Robin said you are from around there and I was wondering if you can suggest a spot that would work for CrossFit training...thanks,
Leah Lopez
December 20, 2009 at 8:11 AM
Hi Leah
I don't go back to Fort McMurray very often, so in terms of "CrossFit Friendly" gyms I don't really know. There is one guy I know of that CrossFits up there and he goes to the Keyano Wellness Center. Try that one, but I do know the drop in fee is quite hefty.
December 20, 2009 at 9:05 AM
Thanks Kat!
Leah