"Sharing is caring." Emily and Libby share a box during a round of pullups.
Holding a heavy load over your head is not the most comfortable position to be in. However, in Crossfit, it is a paramount skill to have. We aim to develop midline stability (aka "core strength") and nothing tests this more than being able to hold and maintain a load overhead. Have confidence, keep your core tight, and get that weight overhead.
WOD
Overhead Squats 1-1-1
Run 1 mile
Snatch Balance 1-1-1
Each part is for max effort, not for total time.
Post loads and mile time to comments.
I seen a great post which I would like to share. This was a post on the Crossfit.com Message Board on the Average 2010 Crossfit Games Competitor's. I think this is a great baseline (And I can be wrong) to set your goal for those that would like to compete in future Crossfit Games.
Here is the average Men's 2010 Competitor:
Age: 27.93
Height: 5'7.5"
Weight: 187.8
Max Deadlift: 469.6
Fight Gone Bad: 406.61
Max Back Squat: 382.9
Max Clean & Jerk: 270.7
Max Snatch: 209.1
Max Pullups: 51.6
Filthy Fifty Time: 18:56:20
Helen Time: 7:38:58
Fran Time: 2:43:31
Grace Time: 2:07:44
400m run time: 1:01:28
5K run time: 19:44:09
Women's Average
Age: 29
Height: 5' 5"
Weight: 138
Max Deadlift: 303
Fight Gone Bad: 345
Max Back Squat: 221
Max Clean & Jerk: 157
Max Snatch: 121
Max Pullups: 32
Filthy Fifty Time: 22:31
Helen Time: 9:03
Fran Time: 4:12
Grace Time: 3:10
400m run time: 1:13
5K run time: 22:30
Actual Link http://www.board.crossfit.com/showthread.php?t=59331
So basically, be a ripped beast-o-saurus and even then you are only average. One athlete being able to do all of that is pretty insane.
OHS: 155-175(PR)-185(PR)
Mile: 6:57 (PR)
SB: 155-175(fail)-175
Pretty happy with today. Got my mile under 7min, thanks to Nick yelling out the time as I made the last turn ... sprinted to make it. PR'd my OHS twice (previous was 170#) and I think there was more in the tank on that. All the snatch work the past couple weeks has really helped with that.
Roman - my motiviation after failing on the 175 on the snatch balance was to get it, just so you'd have to work a little bit harder to beat today. I know you'll crush it anyways ;-)
Firehouse WOD: BW bench press for 10 then 500m row X 5 rounds; 205# on the BP. Not for time as my goal was to do all the benching unbroken and crush the rows, and wouldn't you know it, I got 49 out of 50 before I had to rack it. Perhaps if I had a spotter I would have gone for it, but I was alone. The rows were 1:50. Finished with 100 abmat situp's using rolled towels, worked really well actually.
5 rounds for time:
500m Row
15 ring dips
50 double unders
15 pushup
34:07 Rx....after an extended weekend of drinking and partying in laughlin under 115 degree sun, i'd say i did pretty good. i felt like shit, but got it done!