There were some major personal records set and broken yesterday, but one that stood out was Mr. Preston. Scott started with us about 2 and a half years ago. He is one of the people who has supported the journey of CFH from the beginning. One thing that Scott could not do when he started was overhead squat. I thought we had him on the 45lb bar for a while, but he corrected me, he was on the 15lb bar when he started.
We have seen a ton of people go through OHS, but very few hit a 5×5 with just the 15lb bar. Most people have too big of an ego to stay with the bar to work on position, mobility and range of motion when others are throwing around big weight. Scott set his ego down at the door and worked for it. Yesterday he came in and hit an Overhead Squat with 205 pounds on the bar! Could not be more stoked for you Scott! Great work! When you see him be sure to congratulate him on his accomplishment!
Below are a few words from Scott on his journey to the 200lb OHS. And some advice to others who might be struggling with this movement!
“It’s been a long two-and-a-half years. I despised overhead squats for a long time (the jury is still out) but we’re on speaking terms.
There’s probably two main factors (apart from time and sweat) in making this improvement – mobility and OHS with a pause.
Have to give a shoutout to Melissa and Jen, and their Wednesday night mobility classes. For me, like most, problems with OHS are with flexibility, not the weight. I’ve been a regular and for someone who sits at a desk for 7-8 hours a day, it has slowly helped out – improving ankle, knee, hip, lower back, shoulder elbow and wrist mobility.
During the 8-week OHS cycle we just completed, doing the OHS sets with a pause helped me make big gainz in the last couple weeks – getting more stable and stronger in the back and shoulders going down into the squat.
I guess now I have to stop sucking at squat snatches.”
Mobility WOD
20 Banded Pull A-parts
2 min Ankle Mobility (mashing or stretching)
2 min Shoulder Mobility (Bully Stretch)
2 Rounds
WOD
