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[QUOTE=William Hoogsteden;938555]
[B]JJ - Love the "Dam" run! There's one by us & I need an excuse to try it![/B]
[/QUOTE]

Heck, [B]Bill[/B], my dam is only about an hour from Dayton! There is a workout for uphill sprints you can google. Sounds a bit more reasonable than what I've been trying: more sprints but over much shorter distances.

[B]Hey Deb (and others) re: OHS.[/B] As with anything, proper form is best achieved through using proper weights. When I hear about knee wobble, much less encounter it myself, its usually because you're using a pretty heavy weight.

Don't get me wrong—there is a lot to be said for periodized/progressive improvement, ie, using a really heavy weight toward the end of each workout. That said, I don't think [B]that[/B] set its the best metric of your form.

If your 1RM is 135, then probably the best way to evaluate your form is 3-5 reps at 85-95 pounds.

Just my .02

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05.20.11

Wendler 5/3/1 Month 4, Week 3
Dead Lift Day

WARM
DL 5x135
Stretch

WOD
DL
5x265
3x300
2x335

CASHOUT/ASSISTIVE
15 GHD Situps
15 Back Extensions
5 Chin-ups w/ #3 band (F-6)

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[QUOTE=Deb Borbone;938223]Thanks John. Everybody here going to town on OHS, kinda hoping for "stretch/strengthen [insert bodypart]" and that gets easier". :p Oh well, work in progress.
Cliff squats w/chains and running :eek: (ALL my squatting is, less than optimal!)[/QUOTE]

I am by no means an OHS expert, beyond the fact that when I got into CF in late 09, I could not do them with PVC and can now do 135, and that's somewhat self-taught thru trial and error. I imagine a coach would tell me my feet are too wide apart and my grip is too wide, or that I hold the bar too far back/lean forward a bit too much. Whatever.

All that said, here's what I'd recommend (generally—because some of this I don't think applies to you).

1) Hip flexibility through stretching (you get pretty deep so it does not look like this is an issue)
2) Core "assistive" exercises— especially GHDs, back extensions, planks and side presses (the wobble you talk about could be solved here).
3) Shoulder press/behind the neck press/push press as an assistive exercise (when I fail on these at higher weights, it is usually due to my shoulders/grip not being able to hadle keeping the weight overhead as I squat up)

To me, this lift is about strength in the core and shoulders, and flexibility in the lower body—not really strength. When you think about it, a 100 pound squat is nothing!

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[QUOTE]3) Shoulder press/behind the neck press/push press as an assistive exercise (when I fail on these at higher weights, it is usually due to my shoulders/grip not being able to hadle keeping the weight overhead as I squat up)[/QUOTE]
another big thing (for me) is shoulder flexibility, plus sometimes I forget to push up on the bar on the way up which actually helps a LOT. Im not sure what my 1RM is, I guess I could test it.

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5/20 WOD

Weighted Pull Ups
2-2-2-2-2
25-30-35-40-45
Had trouble with chin clearing bar on later reps. Tried various combinations of weight vests and dumbbells between feet.

Bench Press
5-5-5-5-5
135-155-155f(3)-145-155f(2)

Special bonus, we started with max double unders in 5 minutes: 190.

Big class, fun WOD.

Claw

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Today's WOD, my birthday WOD (54)

4 rounds:
400 M run (hills)
50 squats

23:40

Thinking the whole tim how lucky I was to hve found CrossFit. "My fountain of youth"

P.S. Decided I want to die in my 90's right after a PR deadlift!

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[B][U]May 20[/U][/B]
10 minutes of jump rope practice
10 minutes of mobility work and dynamic stretching
OHS 3x10x45#
Deadlift: 10x135#, 5x235#, 3x270#, 3x300# (had several more in me, but didn't want to strain my back. Still a little nervous after the incident this winter, but it felt great)
3 circuits:
- 10 chest to ring pull ups
- 10 ring dips
- 10 knees to elbows
- 25 situps

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Deb and John, thanks for the advice on OHS. Cannot do w. much wt. I do these w. broom stick.---even after 2+ yrs of work. Still a work in progress. Deb I watched the way that you lowered the bar to your shoulders. I cannot do that. If I want to embarass myself some day, I'll post a jpeg of a back squat and the bar is on my finger tips.

Strength: DL: 5X 315,360,415.
Sissy squats: 3X5X 630.

"Wilmot"

Six rounds for time of:
50 Squats
25 Ring dips

Scaled: 25 and 10 for 5:19.

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boy oh boy do i want to be doing the kind of weights you are doing when i reach your age pat. GREAT work. :notworth:

happy birthday bill. nice birthday wod.

john the dam run workouts sound like a killer.

we have the second largest granite monolith in the world here. this week the gym just started a comp. for the fastest time up. right now it is somewhere around 29 minutes. for some one peak is not enough and they toss in the other 2 as well. i have gone up several times over the years but never really thought about timing my self. i just know it hurts when you go to fast right off the start as there are about 125 super steep stairs right at the start.

[url]http://www.stawamuschiefpark.ca/[/url] (wfs)

First Peak: 1.5-kilometre trail with an elevation gain of 540 metres.

Second Peak: 1.7-kilometre trail with an elevation gain of 590 metres.

Third Peak: 1.8-kilometre trail with an elevation gain of 630 metres.

i hate those days at the gym when i ask jessie what my program is because i can not do the wod due to my shoulder and he says he is thinking about it go for another run to warm up.

21-15-9

saftey bar lunges
row for calories

4:36

did not feel real good right afterwards and am really sore this morning. i guess this is why we keep going back to crossfit. :pepper:

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05.21.11
At The Dam

1/4 mile jog
Stretch
120 stairs (up/down)
Uphill Sprints 5x45 yards
1/4 mile jog/walk
Uphill Sprint 1x45 yards
1/4 mile jog