Category Archives: Overhead Squat


OHS – 10@50%/10@50%/7@60%/5@65%/5@75%/3@80%/1@85%


Finished with 1@165#, 1@175#, failed 1@185#

MetCon – 4 Rounds of:

  • 500M Row
  • 15 OHS (use 65% of 3RM from today – 95#)

Time = 15:42

TF Pull-up Challenge – 100 reps (750 Total Reps)

Another Great Day @ TitanFit

I’m back in sync with the diet which is good. I’m going to refrain from any cheat days for nearly two weeks. I have a Chili cookout planned for March 7th that I will make my next cheat meal.

I had another excellent day at TitanFit today. It’s amazing the progress that I’ve made in just three short months. CrossFit, in conjunction with the Zone, is quickly becoming a lifestyle as opposed to an exercise regimen and a diet plan.

TitanFit WO

Worked up to 1RM of Overhead Squat. Began with sets @ 95 lbs., 115 lbs., 135 lbs., and 155 lbs. Finally found my max Overhead Squat of 170 lbs.

I tried 185 lbs. but couldn’t get the load off of my shoulders with the Push Press. Obviously, this is something that I need to work on. I feel that if I had gotten the bar to the lockout position I could have increased another 10+ lbs.

After the squatting workout I did a Pull-up ladder. A ladder workout is one in which your perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute and continue until you can’t perform the required reps in the one minute time frame. I worked up to 17 reps on the seventeenth minute. In total I completed 153 Pull-ups during the workout.

Overhead Squat – 170 lbs. 1RM
Pull-up Ladder – 17