CrossFit by Overload

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments. 

Overload Media at the 2009 CrossFit Games.

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

The Overload Bus at the 2009 CrossFit Games.

Deadlift 5-5-5-5-5 reps

Post loads to comments.

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

Back in February, a man walked into CFO and said "I'd like to sign my wife up, but she's a little scared."  Needless to say I told the man to bring her in and I'd talk to her and help put her at ease.  So this litte, tiny thing comes creepin through the door one day, scared out of her mind, but had a die hard attitude and wanted to give it a go.  6 months later she's one of the best in the gym and we now have to say good bye to our beloved Carol.  Paula and I will miss you, but wish you the best in Ireland.  Keep CrossFitting Carol and come back to us soon.  You'll always be a part of the CFO Family.

For time:

100 Burpees

Post time and thoughts to comments.

This is in preparation for our 100 day burpee challenge.  See how long it take now...then we'll re-check in 100 days.

Overload makes it to Aromas.  Check out the report.  [wmv] [mov]

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

2009 CrossFit Games or  bust!

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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Father & Son row off.

"Badger"

"Badger"

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

The 2009 CrossFit Games Scoring and Structure

Which one actually lifted this weight?

 

"Randy"

"Randy"

75 pound Power snatch, 75 reps for time.

Post time to comments. 

It may not be zone, but if says "Overload" on the box...eat it!

"Ring around the boxes..."

5 rounds for time: While holding a med ball

1 min of Box Jumps/step-ups (Varied size)
1 min of Box Jumps/step-ups (Varied size)
1 min of Unknown exercise

Note:  This WOD is centered around a ring of box jumps.  Each person starts at a box (all boxes should vary in size).  When the timer starts, begin to box jump or step up on to the box in front of you until the minute is up.  On the command to rotate, move to the box on your left and begin again.  On the third minute of each round, a random exercise will be thrown out and you must perform max reps of this exercise.  That completes round 1.  You must hold a med ball the entire time.

Post number of box jumps/step-ups completed and thoughts to comments.

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

 

We will be holding a CrossFit Gymnastics Certification seminar here at CFO on March 6th - 7th, 2010.  Register now before the rest of the community finds out about this, there are only 20 spots available.  Click here for more info.

"CrossFit Total"

Due to popular demand and my wife beating me over the head with a 2 pood Kettle Bell, we will be holding classes next Monday, Tuesday and Wednesday morning.  Class times are as follows:

Monday - 9:00 a.m. and 5:30 p.m.

Tuesday - 9:00 a.m. and 5:30 p.m.

Wednesday - 6:00 a.m.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

If you thought that the Qualifiers were rad...just wait for the Games baby!

 

A MORAL DILLEMMA
 
You are driving down the road in your car on a wild, stormy night,
when you pass by a bus stop and you see three people waiting for the
bus:
 
1. An old lady who looks as if she is about to die.
 
2. An old friend who once saved your life.
 
3. The perfect partner you have been dreaming about.
 
Which one would you choose to offer a ride to, knowing that there
could only be one passenger in your car? Think before you continue
reading.
 
This is a moral/ethical dilemma that was once actually used as part
of a job application. You could pick up the old lady, because she is
going to die, and thus you should save her first. Or you could take
the old friend because he once saved your life, and this would be
the perfect chance to pay him back. However, you may never be able
to find your perfect mate again.
 
YOU WON'T BELIEVE THIS...................
 
The candidate who was hired (out of 200 applicants) had no trouble
coming up with his answer. He simply answered: 'I would give the car
keys to my old friend and let him take the lady to the hospital. I
would stay behind and wait for the bus with the partner of my dreams.'
 
Sometimes, we gain more if we are able to give up our stubborn
thought limitations.
 
Never forget to 'Think Outside of the Box.'
 
HOWEVER...., The correct answer is to run the old lady over and put
her out of her misery, have sex with the perfect partner on the hood
of the car, then drive off with the old friend for a few beers.
 
God, I just love happy endings!

Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

Go heavy, run fast. Post time to completion and loads to comments.

Things to think on:
"The seas only gifts are harsh blows and occasionally the chance to feel strong.  Now, I don't know that much about the sea, but I do know that that's the way it is here.  And I also know how important it is in life not necessarily to be strong, but to feel strong.  To measure yourself at least once.  To find yourself at least once in the most ancient of human conditions.  Facing the blind, deaf stone alone, with nothing to help you but your hands and your own head."

                                                                        - Alexander Supertramp

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Notice:  CrossFit by Overload will be closed starting Monday July 5 through Friday July 10 for the CrossFit Games.  

Front squat 3-3-3-3-3 reps

Post time and thoughts to comments.

7 Benefits of The Front Squat

May 30th, 2007 by Mehdi 

I used to Back Squat. A year ago I stopped. Of course I needed a lower body exercise. I choose the Front Squat.

This article will give you the reasons why I choose this exercise:

7 benefits of the Front Squat.

1. Less Spinal Load. The Front Squat is a harder exercise than the Back Squat:

• Less hip involvement because of the upright position
• Less stable position: shoulders hold the bar using your back muscles

This will prevent you to lift as much weight as with the Back Squat. Less weight on the bar, equals less Spinal Compression.

2. Less Spinal Flexion. The upright stance during the Front Squats, makes it impossible to lean forward. If you do, the weight drops. This decreases your chances of bending your back. Which is much safer.

3. Less Torque. During a Front Squat, the torso stays nearly vertical during the whole lift. This puts less rotational force on your lower back. Another benefit of the Front Squat’s upright stance.

4. Less Chance of Bad Form. Your torso is not erect during the Front Squat: the bar drops on the floor. You don’t place the bar correctly: the bar drops on the floor. You can get away with bad form on the Back Squat. Not on the Front Squat.

5. Abdominal Training. Keeping your torso erect during heavy Front Squats requires a strong set of abs. The Front Squat is a great exercise to work your entire core. If you lean forward too much during Back Squats, start doing Front Squats. They will quickly solve this problem.

6. Quadriceps Development. The Front Squat will develop your quadriceps like nothing else. The upright stance emphasizes the quadriceps more than a Back Squat does. Take a look at the quads of weightlifters. You’ll get what I mean.

7. Carry Over. The Front Squat imitates the catch position of the Clean. If you intend to Power Clean one day, Front Squats are a good way to prepare yourself. Same for the Overhead Press. The starting position in the Overhead Press is identical to the Front Squat.

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Post time and thoughts to comments.

"Check out the interview from the Mammoth MX Race this last weekend I ran number 139 with blue gear. As most of you know I have been training very hard for this race. I didn’t want to leave with any excuses. My bike is setup better than any bike I have ever raced, I have trained harder than I ever trained in my life and put in more practice laps than I care to remember. I did everything that I could think of to make sure I would be the fastest Vet intermediate that showed up this last weekend."

                                                                        -Bob Zingg, Trinity GFX

 

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Something I'd like to share:

Text by Charles J. Sykes

Unfortunately, there are some things that children should be learning in
school, but don't. Not all of them have to do with academics. As a modest
back-to-school offering, here are some basic rules that may not have found
their way into the standard curriculum.

Rule No. 1: Life is not fair. Get used to it. The average teen-ager uses the
phrase, "It's not fair" 8.6 times a day. You got it from your parents, who
said it so often you decided they must be the most idealistic generation
ever. When they started hearing it from their own kids, they realized Rule
No. 1.

Rule No. 2: The real world won't care as much about your self-esteem as much
as your school does. It'll expect you to accomplish something before you
feel good about yourself. This may come as a shock. Usually, when inflated
self-esteem meets reality, kids complain it's not fair. (See Rule No. 1)

Rule No. 3: Sorry, you won't make $40,000 a year right out of high school.
And you won't be a vice president or have a car phone either. You may even
have to wear a uniform that doesn't have a Gap label.

Rule No. 4: If you think your teacher is tough, wait 'til you get a boss. He
doesn't have tenure, so he tends to be a bit edgier. When you screw up, he's
not going to ask you how you feel about it.

Rule No. 5: Flipping burgers is not beneath your dignity. Your grand-parents
had a different word of burger flipping. They called it opportunity. They
weren't embarrassed making minimum wage either. They would have been
embarrassed to sit around talking about Kurt Cobain all weekend.

Rule No. 6: It's not your parents' fault. If you screw up, you are
responsible. This is the flip side of "It's my life," and "You're not the
boss of me," and other eloquent proclamations of your generation. When you
turn 18, it's on your dime. Don't whine about it, or you'll sound like a
baby boomer.

Rule No. 7: Before you were born your parents weren't as boring as they are
now. They got that way paying your bills, cleaning up your room and
listening to you tell them how idealistic you are. And by the way, before
you save the rain forest from the blood-sucking parasites of your parents'
generation, try delousing the closet in your bedroom.

Rule No. 8: Your school may have done away with winners and losers. Life
hasn't. In some schools, they'll give you as many times as you want to get
the right answer. Failing grades have been abolished and class
valedictorians scrapped, lest anyone's feelings be hurt. Effort is as
important as results. This, of course, bears not the slightest resemblance
to anything in real life. (See Rule No. 1, Rule No. 2 and Rule No. 4)

Rule No. 9: Life is not divided into semesters, and you don't get summers
off. Not even Easter break. They expect you to show up every day. For eight
hours. And you don't get a new life every 10 weeks. It just goes on and on.
While we're at it, very few jobs are interesting in fostering your
self-expression or helping you find yourself. Fewer still lead to
self-realization. (See Rule No. 1 and Rule No. 2.)

Rule No. 10: Television is not real life. Your life is not a sitcom. Your
problems will not all be solved in 30 minutes, minus time for commercials.
In real life, people actually have to leave the coffee shop to go to jobs.
Your friends will not be as perky or pliable as Jennifer Aniston.

Rule No. 11: Be nice to nerds. You may end up working for them. We all
could.

Rule No. 12: Smoking does not make you look cool. It makes you look moronic.
Next time you're out cruising, watch an 11-year-old with a butt in his
mouth. That's what you look like to anyone over 20. Ditto for "expressing
yourself" with purple hair and/or pierced body parts.

Rule No. 13: You are not immortal. (See Rule No. 12.) If you are under the
impression that living fast, dying young and leaving a beautiful corpse is
romantic, you obviously haven't seen one of your peers at room temperature
lately.

Rule No. 14: Enjoy this while you can. Sure parents are a pain, school's a
bother, and life is depressing. But someday you'll realize how wonderful it
was to be a kid. Maybe you should start now.

You're welcome.

Complete as many rounds in 20 minutes as you can of:

Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments. 

The sacred ball of CFO.  Nothing can escape it's powers.  It can take just as much as it can give.  Merciless and round. 

For time:

4 x 400m sprints

Note:  3 min rest between rounds.

Post time and thoughts to comments.

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Post time and thoughts to comments.

Pajamas showing us what accuracy is all about.  "it's funny how finger-puppets only sounds ok as a noun."

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads and thoughts to comments.

Coach Burgener On Power Snatch

For time:

5k run

or

4 x 800m sprints

Post time and thoughts to comments.

The human body is capable of such amazing things.  Believing...is step one.