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Time to retest your OHS Mobility!

We have been spending a lot of time the last few months on overhead squat mobility and strengthening.  Most of the warmups have included banded squats or walks to strengthen up the glutes.  The Mobility at the end of the class has been tailored to opening up the hips, chest or stretching out the ankles.  Have you been working on your mobility religiously over the months?  It is time to find out how much improvement you have had.

Next time you are in the gym, grab a pvc pipe to do the overhead squat test up against the wall or post (what ever you started with) and have your Coach measure your improvement.  If you did not get the improvements you were hoping for, did you put in the time every day to improve your mobility or strength?

Coaches Notes:

  • The workout is a quick sprint.
  • The weight for the front squat should be moderately heavy.  You are welcome to do a squat clean for your first front squat for efficiency.
  • Tape up your hands if needed for the toes to bar!
  • 10 minute time cap


Ring Dip results


Most reps Female – Chuckie with 20 reps
Most Improved Female –
Most reps Male – Bill with 30 reps
Most Improved Male – Todd with 8 reps scaled, Bill and Paul with 5 reps RX
Average increase – 4.1 reps


Most reps Female – Laura 32 scaled, Cheri 13 RX
Most Improved Female –  Laura with 12 reps and Cheri with 9 reps
Most reps Male– Phil 26
Most Improved Male – Taylor 10 reps scaled, Deane and Allon 9 reps RX
Average increase – 5.1 reps

Looks like the cup is headed downtown!  Congratulations everyone!

Coaches Notes:

  • There is no strength component today, so put everything you have into this workout.
  • In the prone to sprint warm up, try a variation of a burpee up from the ground to prepare yourself for the WOD.
  • Take an easy pace on the run, after the burpees the hill will be hard.
  • Keep moving through the burpees, you may even be able to push harder than you think after the warmup prep.
  • On the pull ups don’t go to failure, break up your reps to suit your needs.
  • Tape or prep your hands if needed for the WOD.
  • There will be plenty of time available at the end of class to do the programmed mobility

Have you tested your ring dips?

Photo – May 2013 “We miss you Brandon and Kyla!”

There are some missing scores on the ring dips from the skill of the month(s).  Please make sure to retest your max set before the end of the week so I can analyze the scores and get them out to you.


Coaches Notes:

  • Row at 80-85% of your best 1000M row.  You want to save your hamstrings for the deadlifts.  Use a loose grip on the handle to save it for pullups and deadlifts.
  • Break your ring dips up into sets that will not let you go to failure.  Choose  a rep scheme that is in sets of 40-50% of your max ring dips tested recently.  This will allow you to recover enough before doing the next set.
  • Break your pullups up just like the ring dips.
  • In the deadlift, focus on strict form especially when your heart rate is elevated and muscles are fatigued.  Try to use a regular or hook grip as long as possible.  If you notice you are losing your upper back tension because your grip is fatiguing, take a rest.
  • This is meant to be a quick workout, so choose scaling options to allow you to finish in 15 minutes.  If you are resting too much between sets, scale further.  For example, resting longer than a quick shake out.

Next Skill….

For the next two months we will be working on Overhead Squat mobility, not strength directly.  It is very important to make sure that you can get into proper positioning before loading the bar. Once you have the mobility, the strength will follow.


Stand with your feet hip-width apart, and your arms raised above your head completely straight, holding either a very light barbell, or a pvc. Squat down in a controlled fashion, as low as you can go, then return to the starting position. Perform five repetitions. You can either ask someone to assess your form, or video yourself from different angles.

Feet and Knees

The two most common lower body imbalances seen during the test are pronation of the feet, rolling of the ankles and buckling of the knees. If your feet roll inwards, and your ankles are shaky, this indicates that you have tightness in your calves. This is also the case if your heels rise off the floor. Knees buckling is a sign of weak glute muscles and tight adductor muscles on the inside of your thighs.

Back and Hips

When performing the overhead squat, you should aim to keep a neutral spine, meaning that your back remains flat. If you excessively arch your back, it’s likely that you have tight hip flexors, and if your back rounds, your core muscles are either weak or under-active. When assessing the hips, look for any weight shifting to one side or the other. This will highlight any imbalances between the two sides of the body. Another common trend with the hips is a forward lean, this is also likely tight high flexors.


The vast majority of people who perform the overhead squat assessment find that their arms fall forward to some degree. This is caused by excessive tightness in the chest and shoulders and weakness through the upper back, which usually results from sitting in front of a computer 40 hours per week.

Fixing the Issues

You can certainly carry on with the wods after doing the test, but you should make adjustments/modifications to it to fix your imbalances and the movement. Make sure you stretch your tight muscles daily, and don’t do too much work on them — rather, try to scale the movement or reps and strengthen the weaker ones. So if you found your arms dropped forward due to tight pectorals and a weak upper back, you should stretch your chest as often as possible, reduce the amount of pressing and pushups that you do and do more exercises for your rhomboids and lats, such as ring rows, and wall angels.

CLASS CANCELLATION:  There will only be a 9:00am class downtown on Saturday.  If you are wanting a later workout, please attend the First Aid for Gulu Fundraiser.

Wall Ball results

My apologies for the late post about the Wall Ball Skill of the Month.  Not everyone retested their Wall balls, so this is not an accurate result.


Most reps Female – Louise with 42 reps
Most Improved Female –
Most reps Male – Bill with 67 reps
Most Improved Male –  Todd with 18 reps
Average increase – 7.25 reps


Most reps Female – Lindsay VG with 50 reps
Most Improved Female – Jill VG with 12 reps
Most reps Male– Chris Carr and Spencer with 52 reps
Most Improved Male –Pelt with 15 reps
Average increase – 5.7 reps

Take a look back to March 17th when we did this BB complex last.  I would like you to choose a weight that is heavier then the last time you did this workout.  The focus today is less rounds, and quality reps with a heavier weight.  For those competing at Regionals, I want you to go as heavy as possible while maintaining safe movement.  If you are unsure of what weight to use, ask your Coach.

Join Kailie for Yoga tonight at 7:35pm!