Comments on: WOD 1.4.12 http://blog.get-bolt.com/2012/01/04/wod-1-4-12/ Get BOLT Tue, 17 May 2016 18:38:29 +0000 hourly 1 https://wordpress.org/?v=4.1.41 By: Matt http://blog.get-bolt.com/2012/01/04/wod-1-4-12/#comment-1466 Thu, 05 Jan 2012 22:33:34 +0000 http://blog.get-bolt.com/?p=2134#comment-1466 Nice work! Ha, I had to laugh at the overhead breathing comment….just because I know how it feels. You will get a chance to experience this more in CrossFit when you get a met-con with high rep OHS or Push press. Midline stability is a premium when going overhead, you are naturally trying to keep a tight midline which makes breathing rather difficult.

]]> By: Tifferzzz http://blog.get-bolt.com/2012/01/04/wod-1-4-12/#comment-1465 Thu, 05 Jan 2012 19:04:45 +0000 http://blog.get-bolt.com/?p=2134#comment-1465 I’m always had issues with eh strengthening of my shoulders. My traps are ridiculously strong, but my erectors are massively lagging behind – so the holding of weight overhead is difficult, which sucks because my quads are super-strong. Eitherway – comments are appreciated.

1 Rep Max Shoulder to Overhead: 95 Pounds Completed with a 115 Attempt – but not completed
Max Broad Jump: 71″
Attempt #1: 63″
Attempt #2: 71″
Attempt #3: 71″
Attempt #4: 68″

Max Box Jumps: I use the step from the gym’s step classes that can be placed as high as you need them.
6 Platforms Each Side + Step: 15″ Complete
7 Platforms Each Side + Step: Complete
8 Platforms Each Side + Step: Complete
9 Platforms Each Side + Step: 21.5″ Complete
10 Platforms Each Side + Step: Fear of injury – no attempt.

Total Max Box Jump Height: 21.5″

Max Reps OHD Squats:
So I normally lift in weightlifting shoes but I had my barefoot shoes on today. Hence I had to elevate my heels by placiong a small plate under them. This is about the only way I can get my butt to my heels in an overhead position – without widening my stance a ridiculous amount. I tried the 95 Pounds which I was able to hold overhead. I couldn’t get to parallel, so I just did as many as I could do. Total 1/4 Reps = 8. One issue tha tI have is when I hold weight overhead it makes it difficult for me to breathe – like someone is sitting on my upper abs (just below the sternum). Any advice here would be appreciated.

So – how did I do?

]]> By: Matt http://blog.get-bolt.com/2012/01/04/wod-1-4-12/#comment-1463 Thu, 05 Jan 2012 13:43:28 +0000 http://blog.get-bolt.com/?p=2134#comment-1463 Chris got it all straightened out. Last thing, for the OHS in part 4 try to choose a weight you can do at least 5 or more reps of, if 95lbs is to heavy just choose a lighter weight.

]]> By: Chris http://blog.get-bolt.com/2012/01/04/wod-1-4-12/#comment-1462 Thu, 05 Jan 2012 05:37:09 +0000 http://blog.get-bolt.com/?p=2134#comment-1462 Split Jerk – 225# (245 Fail); 4 OHS at 135#; 74 inches on Broad Jump.

]]> By: Chris http://blog.get-bolt.com/2012/01/04/wod-1-4-12/#comment-1461 Thu, 05 Jan 2012 05:24:17 +0000 http://blog.get-bolt.com/?p=2134#comment-1461 Hey Tiff –

1- it’s from the front rack position
2 – Max Broad jump is no steps, flat foot and legs together. back of heel.
3 – Box jump is Max Height

Hope that helped :) Go rock it

]]> By: Tifferzzz http://blog.get-bolt.com/2012/01/04/wod-1-4-12/#comment-1460 Thu, 05 Jan 2012 04:43:05 +0000 http://blog.get-bolt.com/?p=2134#comment-1460 1 RM Shoulder to Overhead is the Jerk – right? Does it matter if the bar’s on the front or back of the shoulders? Does the jump matter? (Whether legs are split or together)?

Max Broad Jump is the measurement from where the heel lands – right?

Max box jumps = max reps or max height?

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