February 1, 2010
February 6, 2010

Overhead Squat 3-3-3-3
After a general warmup and a few light sets, we worked towards 3 RM OHS. Adjustments were made on shoulder and elbow position. Strong work overall, and improvements on position and depth were made. Remember, stronger is better, we want to add weight to the bar- but the focus should be on solid reps. If you are trying to rush the lift to beat bad positioning, you’ll probably loose it, and definitely not improve as quickly. For those who join Mike, Steve, and Fred in olympic lifting competitions, there is your time to do whatever it takes to make the lift. This leads me to a few points about the second half of training:


First of all, everyone attacked this workout like maniacs. Dan and Chris were at 3 rounds in the first minute! But here’s is the catch- there is a lot of room for improvement. Cleans in a metcon still need to be treated as a skilled movement. Good setup and technique shouldn’t be abandoned for speed. In fact, slowing down just a little to improve efficiency will pay off in the long run. The payoff may also come later down the road in terms of decreased risk of injury and greater training effect. Think about that, greater training effect. Unless you are in a competition at the moment, the whole point is to get the body to adapt and come back stronger. Physically and neurologically, correct movement patterns will have the greatest positive effect. Ingraining a sub par movement pattern at 155 lbs will come back to haunt you with 275 on the bar, no doubt. All that is not to say that technique was poor, just a reminder to focus on precision even under pressure.

In the first pic, we can see Dawn hitting a triple @84 lbs. Her hips have come up early, so to keep the bar balanced she is really arching her back. Her next set she was able to keep her chest lifted a little more throughout the movement.

My poor camera skills worked out in our favor this time. The two blurry pics of Steph show position throughout the movement. In the “Stretch Armstrong” photo, her second pull (to launch the bar upwards) is coming from the hips, while her arms remain straight. She is jumping the bar up, when her arms pull, it will be to pull her body UNDER the bar. In the second photo, we see her setup and first pull. Notice that the ghost image has the same back angle. Steph stet up with her chest lifted, and kept her torso tight as she lifted the bar into position. Both of these pics are really good examples of avoiding common problems. Be sure that I will find some reason to pick on her soon though!



  1. Steph says:

    Not if we do double unders you won’t! 😀 Why you gotta be picking on me anyway :-p I know my other lifts have a lot of room for improvement so yes, you will get your chance soon, evil coach.

    I felt pretty good in last night’s class, first time in a long time during both the strength and metcon portions. I was finally able to get back to my pre-wrist-shoulder-back-shoulder injuries level on the OHS and hit 75lbs pretty comfortably. I think I could’ve done more so maybe I’ll work on that another time.

    The metcon was a nice combination of heavy and fast. I used 81lbs for the cleans and it was nice to do only 6 push-ups at a time.

  2. Steph says:

    And Dawn was killing the OHS! I think her last set was 90lbs? It was impressive.

  3. Sara says:

    Sorry I missed class yesterday. I’m looking forward to doing this workout on my own today

  4. SaltyHat says:

    felt good to be back at full strength. Worked with Dan and Steve for the OH Squats, and finished at 198#’s for 3 reps. I really liked the metcon; finished with 10 rounds, but paying a little more attention to my back position paid dividends as I didn’t cripple myself like the barbell complex from a few weeks ago.

    now I can ready myself for the coming snow storm…

  5. Sara says:

    So I worked up to 120lbs on OHS. But only hit the 120 for 2 because I felt a bit of form breakdown coming out of the squat on the second one. I worked at 95lbs on the metcon and got 6 rounds. I am gld I didn’t choose to 105 (which I considered. Unlike Salty my quads feel bak to full strenght but they were on fire after the first set of cleans. I did do pretty well with dropping under the bar (only power cleaned to front squat once in the whole 6 minutes.)

  6. Tom Brose says:

    Great work Sara. Getting under the bar is good practice, and a lot more efficient. Everyone make sure to stretch and hit the roller, and get ready for the SNOW WOD!

  7. edgy reggie says:

    This was another good workout for me even though I could feel the effects from this past weekend. 🙂

    OHS: I worked out with Tom A., and we maxed out at 70kg (154 lbs.) even though this weight was far from our maximum (“good day” vs. “not-so-good day”).

    [Note to self: Go collar-to-collar on the OHS (and snatches); this is much more stable. No more experimenting with hand position]

    Squat clean/push-ups: I used 60kg (132 lbs.). On some reps, I will admit that I did a power-clean-to-front-squat. On other reps, I was able to get under the bar. I’m still working on being consistent, and I will definitely take coach’s advice from this particular blog.

    Since it isn’t supposed to snow until Friday morning, I guess the snow WoD will have to wait until Sunday. 🙂

    CFDC’s own ODB…has been bitten by the competition bug. 🙂

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    The moment you figured out you won, you must immediately yell BINGO, and it should be loud enough for the floor walker to hear. The pot money shall be given to the winner once their winning card is confirmed. Well, in winning or once you know you just won, the most important thing is that you shout the winning word BEFORE the time elapses. If the game proceeds and the next number is mentioned and you failed to shout “Bingo”, your winning card is disqualified. Therefore, this is the rule you must know.

    There may be cases when there are two winners, and in this case the pot money shall be divided equally among the winners. Supposing there are two winning cards, the two winners will share half the prize money.

    Bingo Game Rules

    Bingo rules are basically the same no matter in which Online Bingo hall you play. But still it’s good if you know these rules by heart. If it is your first try, then ask for handouts and inquire from pros regarding the game rules. Nonetheless, the ideal thing to do if you have questions is to ask the floor walker and not the person seated beside you. You should clarify things and doubts before the game starts because asking too many questions as the game proceeds could well distract you. This guideline also applies to those who are newcomers at casinos, those who play roulette for the first time.

    Bingo halls demand an age limit of 18 years old. If you are below this age, you are prohibited to play. Some bingo houses ban alcohol inside, so players aren’t supposed to take liquor nor drink it inside the venue. Smoking may also be restricted inside the venue, as there are designated smoking sections.

    Take note that some Bingo houses don’t allow food but some do, so it basically depends on the venue. Policies vary among different venues. For instance, some bingo halls allow reservation of cards, while others don’t allow it. Some allow people to leave the venue in the middle of the game, others forbid it. But there are general policies observed in all bingo houses, such as disqualification of tampered bingo cards. There is no way you can get away with a tampered card because the walkers are adept at identifying authentic cards from tampered ones. You could be banned from a bingo establishment if proven liable of tampering a card. Hence, you should play honestly.

    Interestingly, some venues offer special bingo games for kids although some halls don’t allow players to have companions while playing. Suppose you bring kids with you, don’t let them run around the venue and bother other gamers. They should behave well whilst you play and the game proceeds. Play quietly and don’t recite the numbers you desperately want to come off because you’ll be much of a disturbance if you do. Decorous playing is expectant of all players, even those who play roulette at casinos. Also, having a valid identification is important because you don’t know you might win and need to present credentials.

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