Adrian Bozeman of Crossfit San Fransisco with a 275# OHS at a bodyweight of 175!
Work up to 1RM Overhead Squat
15x OHS @ 65% of 1RM
Notes: After working up to a max Overhead Squat, drop the weight down to 65%. Why 65%? “BECAUSE I SAID SO!” Because at 65% we are stressing the local endurance aspect. The countdown from 10 is 55 total reps. 65% is about where you want to be when you are going for muscle endurance without the workout becoming a cardio only thing. When you kick the reps over 60 or so and the weight down below 65%, it becomes a cardio event; not a bad thing, just not what we want right now. The burpees are just clean fun. Chest to the floor, get up and jump. Burpees suck so bad mostly because they require so much work. It’s a long way to go from chest to ground to jumping.
Which reminds me, any time there is jumping in a WOD, you have to be very disciplined. The workout can be as hard or as easy as you want it to be, just jump higher or lower depending on your mental fortitude. Weak jump = weak workout, weak mind. High jump = strong mind, good workout. It’s that simple. Sure we could add a box to jump onto, but that doesn’t solve the problem, the problem is your mind. Sure we could add weight to the burps, but that wont solve the problem either, it’s still in your mind.
I don’t say this to be mean, I’m not trying to hurt anyones feelings, it just is. The sun is hot, water is wet, a slow workout time is not as intense as a fast one, jumping as high as you can is more demanding than not. You are not a cheater, so don’t cheat. I say this because I care, because I want to see you all grow and reach your full potential!
Hope you are all doing well!
We are open Saturday, normal time. Earn those beers!