For many of us, OHS are not what we would consider a “fun” movement. They’re a technical nightmare, requiring all sorts of mobility and balance, on top of flexibility, strength, and coordination. We’ve covered set-up and execution (See blog post from Friday, February 11, 2011), as well as why OHS and other overhead exercises can be so damn frustrating (See blog post from Sunday, November 14, 2010).
However, I’ve never tried to explain OHS in a way that would make it fun for all of us. I then devised a plan to write a cool OHS rap, post in on You Tube, garner a legion of fans who think I’m not only strong as hell, but also witty and cute. Sadly, Sage Burgener beat me to it – yes, THE Sage Burgener, Olympic lifter since the age of two, USA National Jr Weightlifting Champ, daughter of Oly God Mike Burgener, CF Invictus Coach and all around fitness rock star (or rap start I guess). And since she is stronger than I am, wittier than I am, and definitely cuter than I am, so it’s probably best that you just jump to her blog and check out her rap: OHS-where you’ll make your “chedda”
Rapping aside, Sage goes on to further explain the OHS this way:
“If you can hold a barbell overhead with heavy weight on it, comfortably, then you are on the right track. Its all about holding it with your body. Let me repeat that so I can make this more dramatic.. ITS ALL ABOUT HOLDING IT WITH YOUR BODY. Too many times we try to manipulate that bar overhead with our arms. We think that all those curls for the girls will finally pay off and we start relying on “muscling” that bar into place. If you do that, you will fail miserably and may possibly become a worse person. The key is to find the right place overhead (typically right behind the ears), and hold it there without letting the bar move ONE millimeter. You want to feel your traps, your lats, EVERYTHING pushing straight up on the bar. You need to be in control of the bar, do not let the bar be in control of you (deep…i know…)”
Well said. Of course, the OHS aren’t made any easier when the workout combines them with running, which is about the fastest way to demolishing your mid-line stability for the OHS.
The workout was done in teams of 2 or 3, with teammates rotating through the OHS and K2E/Sit-Ups before hitting the run together (i.e., each run had to be started as a team). Time was kept, but not recorded, so if you can remember your team’s time, post it to comments.
Great work all around – a lot of attention to form, and a lot of wise decisions in choosing or switching to manageable weights. There were a few announcements made at the end of class that are well worth repeating:
The Mid-Atlantic Regionals are being held this weekend out in Fairfax, Virginia at the George Mason University Field House Complex. The competition begins this Friday at 10:00AM and runs until roughly 3:30PM. You can find more information on the Mid-Atlantic Regionals by clicking on the image above and jumping to the Games website.
I would highly encourage any and all to go watch at least a bit of the competition, as it is truly inspiring. Better yet, coordinate your efforts and go cheer on our own Dan Samarov! Dan is scheduled to start at 2:00PM today, so be sure to wish him luck.
Be sure to grab a copy of this month’s Competitor Magazine highlighting Brian McKenzie and CrossFit Endurance. We are lucky to have a number of endurance athletes at CFDC, and we are beginning to incorporate more endurance aspects into our training , especially run mechanics, and this article really lays out the benefits of the CFE training regimen. Copies of the magazine are free, and you can find them in the Balance Gym lobby, as well as at any local athletic store (City Sports, Fleet Feet, etc.) If you have any questions about the article, run mechanics, or how to start incorporating more of the CFE regimen into your workouts, please don’t hesitate to leave a comment or shoot me an e-mail.
Date: Friday, June 10th
Time: 7 pm to ?
Place: Ireland’s Four Fields
3412 Connecticut Ave NW
Washington, DC 20008
Ireland’s Four Fields is located 2 block’s north of the National Zoo and right next to the Uptown Theater. It is extremely metro accessible; just get off at the Cleveland Park Metro Station On the Red Line and walk half a block south on Connecticut Ave. An evite should go out shortly, so be sure to respond so we can have a good estimate of how many to expect.