September 10, 2010
September 15, 2010

Increasing Your Overhead: Bad for Business, Great for CrossFit!

As promised, Sunday’s class saw more squats in the form of the OHS (OverHead Squat). The relation of the OHS to the Snatch is obvious, but their usefulness runs deeper than that. OHS are a great tool for improving over-all stability (holding a weighted barbell overhead while engaging the posterior chain in a squat is no joke) while at the same time are good indicators of of an athlete’s general flexibility. In short: expect to see more OHS in the near future.
Strength: OHS 5x5x5x3x3x3x3

MetCon: DblUnders/KB Swings; 50/25, 40/20, 30/15, 20/12, 10/5
{Sub for DblUnders was twice as many single skips with 10% burpees before & after your single skips}

Post load for the OHS and time for the MetCon to comments. See everyone Tuesday night (and don’t worry, it’s no one’s birthday this coming Tuesday).



  1. SaltyHat says:

    A CFDC “I Spy” game for all of you:

    All the OHS pictures on the blog today have a common theme; What is it?

  2. Maiko D. says:

    …various appropriate footwear (or lack thereof) when doing OHS?

  3. Sara says:

    I hit 115 for 2 and failed on the third. Tom got a pick eight when I lost it.

    Worked with Peter on the metcon. We used a 45# KB. Don’t know our time.

    I was very excited for OHS. They are my favorite type of squat

  4. Steph says:

    They were all at the bottom of the squat? That just seems way too obvious so I second Maiko’s guess. Is there a prize? 😀

  5. SaltyHat says:

    Yes, they are all in the bottom of their squat. However, the answer we were shooting for is: footwear (congrats Maiko…and Steph by acknowledgement). This topic came up two weeks ago during a session of front squats ( The gist: regardless of choice, the starting point of any lift should be a stable base, and that begins with the feet. Lifting shoes, Chucks, Five Fingers, and even going shoeless, provide a lifter with a flat, solid surface to drive from. Running shoes are great…for running. Do you need fancy shoes? No. I heard Reggie suggest that a few people lose their running shoes, and he was absolutely on point – give yourself a solid, stable base to drive from, and you should (and will) feel a world of difference.

    Who’s up for the next round of squats?

  6. Maiko D. says:

    What do I get for guessing correctly? cuz I was originally going to say they all have weight overhead until I realized I could win some PIE!!!

    When we did that Back Squat birthday workout I did the majority of the first set of back squats with my running shoes on and my legs were unstable as hell as I got tired. My legs were quivering and all that jazz. Kicked off the shoes and I was almost as good as new. Too bad I’m a damn germaphobe when it comes to things like this. But yeah, ditch the shoes if you don’t have an alternate pair for lifting.

  7. Tom Brose says:

    OK, here is the next quiz: there is a common fault in all the OHS except Tom A. Its something we will be working on (in fact I was adjusting in Tuesdays warmup with PVC OHS). Any ideas?

  8. Maiko D. says:

    …lack of shrugged shoulders and straight arms?

  9. CrossFit seperates the boys from men and the ladies from the girls.

  10. Maiko D. says:

    uh…I guess you could say that?