Ground to Overhead

Monday’s workout includes moving a bar from the ground to overhead, arms fully extended and locked out.  This is the longest range of motion we can move an object through, and there’s more than one way to do it.  Each time you step up to the bar you can choose the world’s fastest lift, the snatch, or the world’s most powerful lift, the clean and jerk.  However you decide to go about moving the load, remember that your legs are the engine.  Do not be deceived by the fact that you’re holding onto the bar and attempt to make your arms the focus.  You can squat much more then you can press.  Use your legs as the primary driver to get the weight up.  You’ll have ample opportunity to develop upper body strength, separating the bench from the bar in the early portion of class.

Kevin K. going overhead

January 10, 2011

Strength:
Bench Press
5-5-5-5-5

WOD:
AMRAP 15
6 Ground to Overhead (60kg/45kg)
9 Ring Dips
12 Knees to Elbows

Looking for a little friendly competition? On Saturday, January 15th at 11:30 AM Forever CrossFit is hosting a Full Mission Profile workout.  Teams of 4 (all male, all female, or mixed) are invited to compete in this no-scaling-allowed, military themed test of fitness.  There is no entry fee.  Nathan and Yosh had a great time when they competed at Forever CrossFit back in October.  Please contact Eric if you’re interested.

***CrossFit Fenway will be closed Monday, January 17th in observance of MLK Day

24 thoughts on “Ground to Overhead”

  1. Travel WODs complete:
    Saturday – 13.1 mile run – 2:04:56
    Sunday – 26.2 mile run – 4:43:04

    Need about a week to recover, but looking forward to being back in the box next Monday.

    1. Did you just wake up on Sunday and think to yourself: “a half marathon wasn’t that rough… why don’t I try a full.”

      That is nuts. Well done.

  2. Wow Scott! Your lesson on double unders was great, so next up I’d like you to teach me how to distance run 🙂

    Bench: 32 kg
    WOD: 3 rounds + 3 at 35 kg and a purple band on dips. These are all motions I need to work on big time, so today was great practice.

  3. Last week I completed my two month long CrossFit Strength Bias program, and I wanted to share the results. My goal was to get stronger while at least maintaining my level of metabolic conditioning. I squatted, deadlifted, and pressed heavy each week in addition to a reduced version of the normal CFF metcon programming.

    BEFORE
    Body Weight: 75kg
    Back Squat: 125kgx1, 80kgx20
    Front Squat: 110kgx1
    Deadlift: 171kgx1
    Shoulder Press: 68kgx1, 43kgx13

    AFTER
    Body Weight: 75kg
    Back Squat: 135kgx1, 100kgx17
    Front Squat: 117.5kgx1
    Deadlift: 188.6kgx1
    Shoulder Press: 68kgx1, 43kgx20

    The results are nothing spectacular, but they are evidence that progress is made day by day, pound by pound through consistent, specific effort. I am disappointed not to have moved my 1RM shoulder press, but I am excited to have pulled a 2.5 times body weight deadlift. Thank you CFF coaches for helping me with my technique, and a shout out to Yosh, my partner in this strength bias experiment.

  4. Nice work Nathan and thats a whole lot of running Scott~

    BP- 50 kg
    WOD- 45kg C+J-, banded ring dips, and elbows to knees
    4 rounds + 6

    could have moved faster maybe but failed a few overhead when did not take a few seconds in between.
    thanks for pointers Joe

  5. BP — 42kg, felt some nasty shooting pain on the 2nd rep of 44kg and halted. Bummer.

    WOD — 5rds + 9 reps @ 35kg and a red band for the dips.

  6. Bench: 80Kf. Had 90kg for 3, should ahve tried 85
    WOD: 5 + 4. Rx weight, red band on the dips. really need to get those dips stronger…

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