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Old 03-01-2007, 04:15 PM   #1
Chantelle Proia
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Hi Everyone:

I have been CF'ing for 2 weeks now --and I thought I was in shape (ha, Ha). Actually, I was a track star in HighSchool and have been weightlifting since I was 18 and I'm 36 now. I've run the Boston Marathon 4 times (don't ask me why) and competed in a few sprint distance triathlons. I work in the fitness field -- I'm a certified Strength and Conditioning Specialist (CSCS), Certified Athletic Trainer(ATC), and have my masters Degree in Fitness Managemnt. A couple of my mentors are Mike Boyle and Mark Verstegen ---I've always liked working out with a more functional style rather than just being like a bodybuilder and working only the primary muscles. My Dentist introduced me to CF a couple weeks ago(he goes to the affiliate NorthShoreCF in Topsfield, MA). Anyway, I've been obsessed with it ever since ---it's just awesome! Sometime in the near future, I am going to get certified in it --do they ever have the certification in the Boston, MA area? One thing that bummed me out a little, on Monday I attempted to do "Josh" and those OHS are nearly impossible for me -- I defienetly have flexibility issues b/c I could barely squat in that position. I've been reading some of the back issues of CFJournal and I subscibed, and they say that means I have weak hip exstensors and they reccomend a few drills like box squats and broomstick in the doorway until straight --they also said it takes 3 years to fix and be able to do correctly --I really would like to be able to do OHS with weight before 3 years ---any suggestions. And, is it really possible will I be able to do an OHS with perfect posture and break parallel ---I certainly hope so --but I am discouraged. I will not give up though!
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Old 03-01-2007, 05:45 PM   #2
John Seiler
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Welcome Chantelle. My background is similar. When I found CF it was a revelation. Silly, it took us this long, ain't it.

Make use of these message boards. There is so much great info on this site and wonderful people to match. Keep after those OHS's. You'll be there in no time.
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Old 03-02-2007, 01:01 PM   #3
Jason McCain
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I guess it depends on your definition of perfect. It certainly won't take three years to OHS with weight, but to be "perfect" I'm not sure how long it may take.

I started with a 45lbs bar and dropped it a couple times when I started. I was wobbling all over the place. I would now suggest starting with a broomstick (as I'm sure you saw in the CFJ). You can add some weight to the broomstick and the move up to a training bar and so on so forth. Keep practicing and you will get better, but it will take a little time. Practice daily in your warm-up with broomstick OHS 20-50 reps.

Of course, if you cannot get below parallel with your squat this should be your first concern.
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Old 03-02-2007, 03:27 PM   #4
Chantelle Proia
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I realize I'll never have a "perfect" OHS I just meant with as good form as I can possibly achieve. Thanks for the tips. I can get below parallel (not glutes to gastrocs though) with a regular squat but not with an OHS. I'll keep practicing.
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Old 03-02-2007, 04:02 PM   #5
Michael Stehle
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Welcome Chantelle, from a fellow ATC, CSCS and New Jersey affiliate. There should be a cert coming around the east coast soon.
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Old 03-02-2007, 09:38 PM   #6
Skylar Cook
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When you say "can't get below parallel," do you mean you can't go any farther, period; or your heels come off the gound when you try? Assuming the second, everyone says Rippetoe's book, Starting Strength, has good info on that...
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Old 03-04-2007, 05:45 AM   #7
Chantelle Proia
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Yes, If I lift my heels I can get down low. I'll have to check out that book.
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Old 03-04-2007, 05:49 AM   #8
Chantelle Proia
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East Coast -- Is it always Florida or Canada?
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Old 03-04-2007, 07:28 AM   #9
Dale F. Saran
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No, there was a cert in Boston last october or so. I wanted to go but missed it for travel. I'm in RI but sometimes travel up Boston way, so drop a dime if you want to chat about CF or get in a workout or two. I'm no expert but I've been doing it for about 16 months.

On the OHS thing, work on "good" form for all of the exercises first, with light weights, then move up to moderate weights and intensity, then let the "gutbusting" begin. If you do OHS as part of the CFWU every time, I think you'll find the heels coming down relatively quickly and your core strength coming up to allow you to stabilize the weight overhead. Good luck!
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