Friday, April 17, 2009

the WOD

So, I have been following both Crossfit 603 and Melissa Byers' blog since we struck a conversation,
narry a year ago...

A few days ago, there was some discussion about the WOD. I thought it quite lovely;

Bodyweight x 20 = Total Load

Overhead Squat total load in whatever denomination you choose as fast as possible.
No longer totally sucking at the OHS this was pretty irresistible to me. I chose to complete the workout with 95lbs, which I once (about a year ago; see here) did for 25 reps straight. That was about a year ago, at the end of a 3-4 week training cycle completely focused on high reps with fixed weights in the OHS. I still have dreams of besting Nicole Carrol at a cert. OHS-off. We'll see.

Here's my performance on their WOD. I thought it was awesome (not me, the workout).


603's OHS WOD from Full Circle on Vimeo.

Here's how I'd handle Lincoln's concerns; Break my clients into groups;
beginners do 10xBW
regulars 20xBW
Elite/Firebreathers do 30xBW

Beginners are encouraged to use exceptionally low weights, and to get lots of reps. Intermediates should be forced to do 50-70% of their current 1RM. Advanced should be allowed to self select a weight 95/65lbs or greater.


3 comments:

Melissa Byers said...

Damn, Struck... You made that look GOOD. We are totally f'ing honored that you gave this a go, AND that you cranked it out on video for us. This will be our 603 Rest Day post on Sunday.

Byers

Dallas said...

Struck,
I could tell when I saw you at the gymnastics cert that your quality of movement was really high, and your OHS quality is no exception. Really nicely done.

I also agree that scaling the total workload would be a way to address different levels of physical capacity. Thanks for the awesome input. And, hopefully, I'll come up with some other workouts that are Struck-worthy. Cheers,

Dallas

Jason Struck, RKC said...

i had to jump on this one, as even though I have the retarded long femurs too, the front and ohs squat aren't so bad for us.

plus, it's a high skill lift, which means you can 'game' the unprepared.

I will do this next week with 115lbs and in about 90 seconds.

:)