March 11, 2009 – Basics Class
Great to see everyone out this morning, to work on Overhead Squats. After reviewing the technique, we hit a WOD called OH Fran which is 21-15-9 of:
Overhead Squats (95/65)
Pull Ups
While the prescribed weight was the same as Fran, people kept the weight low to maintain their form. OH Squats are definitely one of those techniques where the weight will go up and the time will come down as you get more comfortable with it.
The pull ups showed a lot of improvement with many people moving to lighter bands or getting off them completely.
The cash out was 3 Turkish Get Ups.
Here are the times:
Ashley 4:18
Peter H 5:20
Tom 5:35
Val 5:43 (25)
Kara 6:13
Kent 6:13
Heather 6:29 (55)
Simon 6:29 (55)
Danny 6:38 (35)
Gary 6:50
Peter N 7:02
Pat 7:46
Jeff 7:42
Bish 4:34
Joey 4:46
Tracy 7:43
Jeff H 5:02
Bob 6:37
Yo 7:02
Suzanne 5:29
Mike 3:40
Thanks for the instruction this morning, and for posting the times. I didn’t notice mine before I left.
Good job Tom and thanks to Heather and Tracy for keeping track of the times.
Good stuff Mike, I really like that workout… mostly because thrusters are a goat for me
You make a good point Joey. Some people prefer OH Squats as you don’t have to move the arms but some find them harder from keeping that weight balanced overhead.
Post to comments – what would you like better Fran or OH Fran?
I too echo the comments of Tom, good class this morning, thanks Mike. The OH Squat is one of my GOATS and one I have to work on thus the low weight today. You can’t get much lower in weight than a weighted dowel.
I was more concerned with doing them right as to doing them fast.
Ives Family- have a great vacation, Hanna go easy the old folks don’t show them up to much on the hill.
Definatelt oh squats anyday over thrusters.
Okay first off Joe and Bish are getting up for 6 am???
OHS are my favorite and like Joe I would put the thrusters in my goat category (fits well with those wall balls
Hard to believe I know Amanda but we were both there!
The Ives Family,
Have a great vacation & all the best for Freddy, Mike ! Just watch your chin!!
Thanks Heather. I still have the scar …