Oh my god. No curse words in the music. LOL!

God forbid.

Doing this one on Sunday....very long work day tomorrow!!!

Nervous excitement for the WOD... quite a common theme

Great effort guys

nice work guys! I can't help but wonder what the random person is thinking as they drive by and see the crossfitters lifting weights then sprinting down the street while being video taped. :-)

Hello all,

Is there a sub for OHS due to shoulder ROM/injury have difficulty getting in right position without hurting my lower back.....
Any thoughts or suggetsion?

AS always Thanx in advance...

Mark

Hi Gang!

My gym doesn't have a track and it's on a second floor. I've used the treadmill in the past to run the 400m's. I find that the treadmill takes a little time to get up to speed. Is the treadmill as good as running outside? I feel like I'm cheating.

#6
O Canada just leave the treadmill run at the speed you are using when you do your OHS and use a 1% incline to simulate running outside.

To belive i sat up until 11oclock on a friday night just to see the wod. Now i can go 2 sleep and dream of how much this is going 2 hurt. I love this stuff!!

Dave Leys and B. good men, good work,

hahahaha REO SPEEDWAGON. shweeet.

That guy is a freaking machine...I want to grow up to be him.

Did...did I just see an 11:00 minute Nancy? Holy freaking GOD. Dave is an animal.

Future WOD?

This is the gnarliest thing I've seen in a while

(WOD videos excluded)

http://sports.espn.go.com/espn/eticket/story?page=toughguy2007

Way to put out boys! And remember, the only easy day was yesterday!

that death race looks fun as hell

but not near as scary as "linda"

Oh yes, and it's held in the middle of winter too. That water's not just cold...it's freezing!

Funny...a few minutes before I woke up I was dreaming about OH squats. I must have been psychic!

That 'machine' is Dave L. Strong work Dave!

Brendan's no slouch either. Strong work B!

Whoot! Guys what a awesome Job! Brendan you rock dude!
REO speed....now that's some music! LOL!

going to go rock climbing in the morning (which is going to be interesting after 120 chnups/dips) BUT WANna try this in the arfternoon looks like it will cut sick! But will sub rowing for the running (as it will be more intense at the gym)
nice one boys!

Mark, crzay canadian,
use whatever weight you can, be it a broomstick or do 1 arm oh-squats. just do it. treat the oh-sq as a technique session and run like greased ***
have fun, Johan

Well heck. I went into this thinking that I would at least do the same weight. That plan, like many, died upon first contact.

So....WOD as prescribed, regarding exercise and order, EXCEPT:

First 3 rounds OHS: 47lbs
Last 2 rounds OHS: 35lbs

22:21

Getting hot here in sunny Belgium...
As Rxed in 14:17.

I'm just starting Crossfit. I can do reps with the 95 lbs overhead squat, but not fifteen. Should I am to do as many at 95 as possible, or should I drop to a weight where I can do fifteen?

Alternatively, should I start with 95 and drop weight as needed to finish the set?

CFWU X 3 (no OHS, subbed pushups)

First time with Nancy. Scaled down via BrandX "Buttercups": 3 rnds for time. 400m run, PVC-25# OHS.

rnd 1 400m for 2:15
OHS at 30#.

3 rnds completed in 11:43

This was brutal. Thought my heart was going to explode!

As rx'd:
15:35
Lost time running from treadmill to weights.
Great Workout!

Good to see Dave again. One of the original local Santa Cruz superstars. Evident he has been getting wardrobe advice from Greg and Brendan. Amazing performance.

#5 Crazy Canadian

If you want the intense metabolic effect, I might try front squats (bar racked on shoulders) with rx'd weight.

If you want to work on should rom and OHS form, I'd suggest following Johann's advice and doing OHS with as light a weight as necessary, or just a broomstick.

Awesome video Dave L. and B! I wish I could do one round at that pace.

BW: 170
"Nancy"
As Rx'd
Treadmill 400's @ 1% incline- 10 mph
Time: 12:29

Feeling much better and less rushed this morning than yesterday...started the workout with the idea of doing a couple "technique" snatch sets but ended up doing a 10 minute set instead. 85L/71R.....hand switch at 6 minutes. Very, very slow pace the first minute of the left hand before I decided to do 10 minutes.

Rest 10 minutes.

6x6L/6R 52# jerks. No rest between hands; one minute break before starting with left hand again. Left side not very coordinated and quickly became fatigued, right side had many more reps remaining.

3x12L/12R 36# jerks. No rest between hands; one minute break between starting with the left hand again.

Beautiful outside....20 minute run, unknown distance.

1 hour run (Ironman 70.3 training)

WOD as prescribed

First WOD for me - good stuff.

BW: 155
"Nancy"
75#OHS
450m laps
Time: 18:54

24/74Kg/M

WOD - 26Kg OHS, legs killing me
~400M runs

19:58

Damn this has been a tough week for me Crossfit-wise, feel like there's very little left in the tank.

Colm
-Looking forward to Monday already!

Got a bit muddled and did sets of 12 reps with the OHS. Still learning how to do these so used a 10kg (22lb) fixed bar.
Treadmill at 2%.
20:05

13:46 with 45# bar
Wheew!

22:51 as rx'd

unsure of distance

15:37

WU
.5 mi. walk on treadmill
OHS w/ oly bar x 10
WOD
subbed 95# w/ 65# OHS
20:12

13:26 as rxd

Modified because I can't really do OH squats and I'd rather get metabolic effect out of this workout than spend an hour trying to do the technique. 5 rounds for time run 400m and 15 front squats w/115lbs - 21:38. Treadmill at 1 incline level 8.5.

CFWUx1 (Sub Push-ups for OHS)

The track at the gym is not conducive to 400m so I did ~350m but did an extra 350m after the final set of OHS

350m run, 85lb. OHS

20:47 including extra run.

as Rx'd

17:16

It did suck the life out of me on the last 400 though.

pre-cfwux3, 5 min run
snatch balance & ohs to 125#
wod as rx'd-17:33 all ohs unbroken
post-amrap x3 ring dips total score-34 (13/11/10)

202lb/66"/38yom

first "Nancy" as rx'd

19.37.06

35/202
19:30
(thought I did well w/ unbroken 95# OHS, but nothing compared to some of these times)

22/177

17:46

.25 mile runs on treadmill

deadlifts
215 x 3 reps x 10 sets

deadlifts
215 x 3 reps x 10 sets

subbed:
500m rows
55lb. OHS (+10 from last time)

24:19

good form and good depth (for me)

Mike Donnelly

Yesterday I relapsed from my week of CF abstinence. The WOD looked too sweet to pass up so I did 6 rounds in 10 minutes. Maybe I need to join a 12 Round program! Today's looks inviting...

bw: 185

Had to use hotel gym. They had a C2! so subbed 400m row. No free weights to speak of so used the EZ curl bar with 25kg (55#) for the OHS.

16:12

As prescribed 20.23. Too much time spent fighting for a treadmill. Strong effort but I felt ruined going in.

Tariq

BW 170

as rx'd

13:10

Runs on treadmill at 11 mph. Need to work on OS.

Run 400m/Scale 65lb.OHS

400m/15
400m/15
400m/15
400m/14(dump)+1
400m/15

15:33

17:21 using 55# for OHS. Did not think I would be able to get this done today but got inspired watching Tariq grind it out as Rx'd.

14:44 as rx (15:22 last time)

Best WOD ever for me - 13:08 as rx.

CFWU X 2

Subbed 45-pounds

22:04

Male, 28yo, 70kg

CFWU x 1 - ohs

Dec 31 - 14kmh treadmill, 25kg OHS = 17:10
+cooldown, stretch, skills

Apr 28 - 14.5kmh 1% inc , 30kg OHS = 16:45
+nausea, dizziness and almost pukie

Even if I am not that much stronger, I certainly learnt how to push myself to the limit.

as rx'd 13:04

get off the treadmill folks and get outside!!!

sub 63#
15:45

12:45 as rx'd

as rx'd: 13:49. Pretty tough week for sure!

44/176

As rx'ed: 16:21

Subs: 45#'s (I still have no business using this weight)

15:45

I do believe that's the video definition of "crushing it".

The dudes in the video...flipping studs! Unbelievable! This is my first full week of crossfit and I'm noticing an incredible increase in stamina and strength already. Love it!

sub'd 55lbs for OHS (still having difficulty with these)
Treadmill 1.0 incline 10mph
(had to run up two flights of stairs halfway across the gym for treadmill from weightroom)

21:37

Strong Sauce Lads!

Kstar

Strong Sauce Lads!

Kstar

28 yom, 190 lbs
65 lb OHS

19:30

Scaled OHS to 45lbs.
Time: 9:11

Legs were smoked afterwards.

Neil: 27:49

James: At a beer festival in Raleigh N.C.

Pat
did yesterday's wod since I missed it
as rx'd: 18 rds

Thomi (nursing a tender shoulder)
1000m row, 21 kb swings, 21 deadlift 65#
750m row, 15 kb swings, 15 deads
500m row, 9 kb swings, 9 deads
around 19 minutes (her timer was not on the ball!)

Modified Nancy and yesterday's wod and I got this:
5 rounds for time
15x 95lb hang clean
15x pullup
15x 95lb OH squat
400m run
finished in a little over 20 minutes...almost puked twice, grip was fried by the end

Now we're talking good music. Speedwagon rules!!!!!

As rx'd 14:58.

Going to have to work on getting my 400m times as good as Dave and Brendan's.

32M/190
5 rds of run 400m, 15 OS x 88lbs ... 15:02

37M/90
5 rds of run 400m, 15 OS x 65lbs...19:01

29F/125
5 rds of run 400m, 15 squats ...17:31

34F/125
5 rds of run 400m, 15 squats ...17:43

20:41
500m row
all sets unbroken

Post "Nancy"

20 muscle-ups in 10 min, not the best but...don't think I had 30 in me today.

17:24 as rx'd

You guys suck...I was mildly happy with my time
26 years old/Male/175lbs/sore

21 mins 12 seconds

I am going to blame my poor time on....well...my poor performance. Maybe I should stop running out of the gym half the way through get a hot dog?

They're sooooo good though.

45 / 179

subbed 56# for OHS (the minds willing but the body said no flipping way!)
subbed jogs for runs (still beat from Friday's WOD)

18:57

Man...thought I was gonna have a fast time today by comparison :)

16:08 as RX'd

Knights of Columbus! That was rough! First round stayed with 95#, then had to scale to 75# for last three rounds. Can't quite hang on the overhead squats for 15 reps at that weight, but I am working on it!

M/161#/24YO

Nancy (scaled at 75# for last 4 rounds of OHS):

18:40

Nancy"-13:40 99lb.ohs 400's outside
30 muscle ups in 9:59
3 rope climbs
3sets of 5 box jumps 40 inch box

I was fired up today, I just returned from a week with no crossfit due to smoke divers training at the Illinois fire institute. The class was too taxing to do any additional physical training. For any firefighters out there, take this class it was outstanding.

A tribute to my newbieness in CF:

Missed yesterday, so I figure, hell, I'll do yesterday's workout and nancy today. hmmmmmm.....

got off 13 rounds in 20 min on yesterday's workout. UGH.

Then i realized I had to do Nancy. stumbled and collapsed through it in 17:57.

Word to other newbies: if you value sanity, do not ever do two CFits back to back in 1.5 hours in the same day.

22:20

I tried 95 for the first round...that changed to 65 the rest. But my form on OHS is getting a lot better after much reading and much watching of videos.

Question about bumper weight plates---

Are All bumper plates the same size or bigger than a usual 45lb plate.

Example if I just by 1 pair of 45lb/20kg bumper plates will that be sufficient to make the bar that I'm using a "bumper bar"??? Or do I have to by a whole set of bumper plates?

Thanx all who answer.

Thanx also for the great FREE web site.

Not physically capable of doing overhead squats with any weight, my shoulder are so tight my arms have to come forward when I squat. I need to work on flexibility in my shoulders...not a muscle I have ever stretched before.

So, sub regular squats:

31/m/225
16:03

That concludes my first week of Crossfit and I am really loving it.

M 33/170

rowed 500m
cfwu x2

scaled ohs to 60 lbs.

18:15

will do full amount next time.
will try to run outside, treadmill=no fun.
i think i am in love w/nancy.

I've got a question, my hand is ripped up, and I keep bleeding on the damn bar. Do you guys just grunt through stuff like that and keep going untill your skin get tougher or do you wear gloves/tape? I don't want to stop, but it's really starting to be a pain in the butt

Great Job EvQ!!!! When do we get to see you in Rockford again???

14:22 as rx'ed, beat my old time on the treadmill! Very pleased with this result, after a few more weeks running up the OPT rut I'll be back to my old self.

Pre-CFWU
Post-AMRAP ring dips X 3=22,20,20

Rest day tomorrow, cheat day tonight; bring on the ICE CREAM!!!

400 was around 500 1 lap around the block
OHS 75#
x 5

19:12

bw 166 age 38
85# OHS
treadmill 1/4 miles
5 rounds
27:30

subbed 75 lb for OHS
21:07

19:50 as rx'd

attempted sub 65# OHS, had to drop to 45# mid first rd.
18:58

M/33/5'9"/180/CFT=830

I was going to scale this because I didn't think there was any way I could do 15 95# OHS in a row, but I'm glad I didn't.

As Rx'd in 17:53
Runs on Tmill @ 2% incline
All OHS unbroken to dynamax ball.

Happy day. Now on to my wife's 40th Bday bash. (Best lookin' 40 year old I've ever seen.)

00:18::50

Sub'd 1:45 of rowing for runs
rx'd weight for overhead squats, thought about scaling it but didn't
21:04

Had to break to of the sets 10,5

18/M/185

as rx'd 17:50

As prescribed, 24:56... Of course here at CFNYC, we have to go down 3 flights of stairs before we can do our run and back up before the OHS so it makes for a fun time (and longer).

d (28m/170)

17:30 as rx'd

runs on tread 1.5% incline...lost a few minutes in transition

j (33f/120)

19:30 65# ohs

ditto on above

--

"Nancy"

Sub'd:

four fifths Nancy and
80lb OHS

29:48

Thank you CrossFit for all you offer to me and at the price you offer it.

--

Howdy,
Work
{CJ 90kgx1 and PUx4 (+35#'s)}x15.
Duration 20:11.
Bdw. 84kg...

15:01

15# ohs (shoulder still recovering)

16:40 65lb ohs

23 min

Thanx to all for the info.....
I think I will just giver and let my body discover it can do more than the mind will instruct!
Wow that was deep LOL

"Gentelmen start your engines!"

I am new to crossfit and after watching today's WOD, I have a question about methodology. As a former competitive swimmer, I was trained to try to hit certain splits during a race. This meant holding back at the beginnin of the race to have a strong finish. In the WOD demo the splits for the 400's are 75, 90, 100, 103, 105. During crossfit workouts should you try to make these run splits a little closer (something like 85,90,90,95,85) or just go all out on each individual set within the workout? I guess going all out will jack your heart rate up higher faster. But to get a better time on an overall workout I think holding back would be a better tactic. What's the crossfit thinking on this? Thanks. If this is in the archives somewhere I apologize, but couldn't find it.

11:33 as rx'd

dropped 13th rep on rd 4, power snatched it up...pissed, wanted Leys time
pre-CFWUx3
post-amrap ring dipsx1-27

F/18/5'1/120
65lb OHS
16:23

205#

14:05 as rx'd

14:06
ran outside (hilly and head wind)
20 lbs OHS
pre: OPT warm up
post: jumping ring holds

last time: 13:54
ran on treadmill 1.5 incline (7.5-8.5)
dowel rod overhead squats

1/2 Intensity Week
CFWUx2 (ring pull-ups / dips)

15:05 (45 lb OHS)

21:43 scaled to 75# on the ohs. I'm beginning to love the ohs; there's a "sweet spot" not overhead, but back, but not too far back, where you have the most power and control. After watching the video and then doing the WOD, I'm convinced that Dave and Brendan are supermen. BW:168, Y/A:58

Wt: 210#

Scaled to 65# OHS

19:10

SASASASASASASAASAASAASASASASASASASAS

CFWU 3x15 -squats
Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
22:26 (treadmill @ HCA)
squats 65# still weak notA2A

Neil(49) & Ellie(52)

Neil

1000 mtrs rower + CFWU + OHS warm up sets

Rower 400m/OHS 95# X 15 x 5 laps 24.00(Rower was 40 mtrs away from squat rack)
Took my time with the OHS, concentrating on form and keeping good balance. All sets unbroken apart from the odd double breath.

Ellie

5 mins X/trainer + CFWU + Squat therapy

400mtrs X/T / 15 OHS plastic pole - 15lbs bar 5 laps 16.00. Used this session to practice OHS and build confidence. Form beginning to improve.

Theresa
5X 400m & 15 45lb OHS -- 18:31

Mark
5x 400m and 15 65lb OHS -- 17:01

CFWUx2 (ring pull-ups/dips)

17:00
55# OHS (all unbroken sets)

25:43 as Rx'd. Last time in between running outside and lifting in the basement of my house. I think I pinched a nerve in my shoulder. the tingling is starting to fade.

28/M/185

5k: 26:12
I've been resting since "Linda." I've either pulled an abdominal muscle or I've got a hernia. To the doc's on Mon., but I couldn't just sit around another day.

Age 34
BW 147#

As rx'd:

16:19

23:54 took to much time lookin' for ipod in between rounds.

11:08 rxd

Josh - Your first objective is to complete the workout in as little time as possible (assuming proper form of course). This approach yields the highest average intensity and for most people will require pacing. There is no sense in going all out on the first round only to implode thereafter. Just be careful not to start so slow that you have plenty left in the tank at the end.

My first post in weeks. I can't believe how fast you lose capacity.

Bill 46yom 179bw. Charlene 42yof 140bw

Bill as Rxd- 24:33 (You can only get an appreciation for how studly those video guys are until give the wod a shot! Great job!)

Charlene with 45lb ohs- 21:35

Seems like a long way back once you lay off!

16:01
sub'd w/65#

2nd WOD more or less as prescribed
5,8" 170# 24yrs
95# OHS
500m row
5 rounds, 20 minutes

2nd WOD more or less as prescribed
5,8" 170# 24yrs
95# OHS
500m row
5 rounds, 20 minutes

as RX'ed

20:50

I wussed out. Too sore from yesterday.

Instead:

5K Run @ 18:21
9 Holes of Golf

Tomorrow 18 Holes and then back on the horse Monday

45# 19:55

17:58

400m
30 pound (60 total)
400m
25 pound dumbbells (50 total)
400m
20 pound dumbbells ...
400m
15 pound dumbbells ...
400m
10 pound dumbbells ...

M/39/6'3"/200
1st time ever doing OHS.
Fantastic exercise. wow.
Scaled to 45#
Run using treadmill, 10mph-1% incline.
16:36

N: 45# OHS, 12:54
J: As Rx'd, 12:15, runs were lethargic at best.

Took my Lab for a 5k trail run. He got to be off leash and I got to be outside. Kids playing peacefully in the sunshine all day, datenight with my husband later....life is good!

Climbing with my fiance this am, arms pretty torched from the last few days (Linda/MUx30/yesterday all in a row) so performance suffered to a degree. Good morning out though, may do this one tomorrow.

The CrossFit videos are simply amazing. If I didn't see these with my own eyes, I'd question if some of these times were even possible.

Finished in 17:59 as Rxd. I think I pinched a nerve in my shoulder, my hand is semi numb. Anyone got any pointers to help? Did this one at home. Finally had a nice day in Cheyenne, neighbors gave me funny looks. I love it!!
Cant wait to see whats next!!

Day #2 of bingo's Excellent San Diego Adventure!

Heard at CFSD ystd: "Hey Lisa, I only feel these GHD sit-ups in my glutes and hams." "Wait until tomorrow morning!" Yup, remembered that conversation as I was walking like a crab this morning, unable to straighten either my torso or my legs...

Drove up to Ramona to visit Brand X. Lovely drive on a Saturday. If you make it to SD from out of town there's really no reason not to jump in a car and make the drive. 45 minutes, some of it throught the weirdest terrain this side of Mars. Team WOD today, and Jeff offered to be my partner. KB swings, "Bear Complex", and pull-ups. I'll simply say that it took me 5 minutes to pull myself up to a chair, followed by 20 minutes before I could stand, and another 10 before I could get back in the car for the drive back to the city.

After these two days at CFSD and Brand X I will quote the emininent philosopher, Richard Pryor: ...now I need 8 hours of sleep and a bowl of Wheaties". Many thanks to Jeff, Mikki and all of the BX gang (you too, Laura) for the welcome.

Musings on my CF odyssey tomorrow...

23:19
65# ohs; no breaks on the squats.

Rx'd

14:11

M/26/206

23 minutes

since my ohs squat is need of some extreme work especially in the shoulder flexibiliy area Nancy was modified with the guidance of OPT
5 rds of 400m run and 20# OHS for 30 reps = 18:45
too bad I couldn't kick my own ass!!!!! Shoulder endurance in the ohs position was brutal even with 20#
pre: cfwu x 3
post: amrap ring dips x 3 = 13/16/12=41

does anyone know of a way of measuring appropriate hand placement for the OHS?
In order to drop low enough I have to get my arms out to the collars. Should it be closer to the knurling marks?

19.55 as Rx'd
It was hot but it was fun.

i did somethin to my shoulder yesterday...OHS wasn't gonna happen. instead i ran a mile and worked on some pull ups.

16.51

Nancy as rx'd
25:00, lost time running back and forth to the treadmill and having to start it again.

M/150/26

15:02

65lbs instead of 95....any tips for me, i think im straining my lower back by hyper extending it during the over head squats?

thanks in advance

-rob

15:43

m/37/6ft/175

i ran outside what i estimated to be a quarter mile, then went into the gym upstairs to the weights and did the OHS. had to scale it down to 45 lbs cuz my back couldn't handle more.

took me 30 minutes minus the time it took to climb up and down the stairs in the gym between each exercise.

Trevor -
OHS grip should be pretty close to your snatch grip. The scarecrow method will give you a good estimation of both: http://www.crossfit.com/mt-archive2/ScarecrowMethod-th.jpg

To test your shoulder flexibility, try the over-under: http://www.t-nation.com/img/photos/06-201-training/image025.png
This stretch will decrease shoulder pain and increase mobility.

Neither one of us can handle 95lb OHS, so we used the empty bar (45).

Steve
18:00

Sarah
30:04

Steve #156, thanks, I do recall seeing the scarecrow piece before. The over/under I have seen and attempted before although admittedly not regularly. When reaching up the back with the left and over the top with the right I am about 1" away from touching however not even close with right arm under. I have a slight drop in the right shoulder which has been looked at by chiropractors, physiotherapists etc. and all agree nothing much can be done about it. I'll keep working away at increasing my ROM. More diligent work required on my part.

27yo 200lbs

CFWUx3

17:17 as rx'd

2 mins faster than last time

Nancy
5 Rounds for time.
15 Overhead Squats @ 65#
400 m dash
17:21... first attempt.

I do this one with 75lbs.
I've lost my watch, though, so I have no idea if I beat my last time or not (28ish min). Still felt like death at the end just like last time. I guess that never goes away.

21yom 170lbs

CFWUx1

took way too long on this one, i probably should've started at 75lb, but i tried a set at 95 and it took a while. i also half-assed the runs and didn't have time for the last set of OHS.

35ish

24/M/180

17:42 while running on treadmill. Weights were 65/75/85/95/95. I'm pretty pleased with my results. A few weeks back I could barely complete four reps @ 95lbs so this was a big step up.
Maybe this crossfit stuff really does work... who knew???

Me
CFWU x1
65# OHS (man those are hard for me)
20min
5x5 knees to elbows

Her
45# OHS (10)

18min

willp
28 yom, 247lb, 28bf
time 14:30
did not do oh squat, sub it with weightless squat

as rx'ed

18:19

as rx'd, running on a treadmill 1.0% incline.

19.55m

Ran a 5k race in 21:24

Got under 7 min miles, which was my goal. Not great, but I just got over a cold.

41y/160#

as rx'd / unbroken 16:59

My youngest son (6y) did it with me tonight - he raced me over the first 200m and jumped on a pogo stick while I did OHS. Competition is a wonderful motivator, he enjoyed beating dad back to the garage.

Great site! Just starting the Crossfit workouts. Any suggestions on where I can get a good/inexpensive Olympic Squat Stand?

34/m/185lbs

CFWU
Nancy Scaled
Rds 1-4 OHS 65#
Rd 5 OHS 55#

Did the 400m/rd on treadmill, really slowed things down getting up too a good speed each time.

Time 21:30

Know I can do it better, more OHS practice required.

CFWU x2

Me (3 rounds @ 45# OHS 2 @ 65#): 19:02

Wife (3.5 rounds Broomstick OHS): 17:18

M 50 69 179 CFT 725
WOD: 19:35

19:04

Three rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

37 190
as rx'd
10:54 new PR (last 14:16)

Viola
10lb OHS
400m run
5 rounds

16:47

Age 51/BW 240#
Rowing "NANCY," subbed 500 meter rows for runs, OHS as Rx'd. 27:17 last "NANCY," but OHS were scaled to 75#. Really getting into OHS, Thanks Coach.

Oh yeah, the time for this "NANCY" = 27:52! 35 seconds more but OHS as Rx'd.

bw: 110

19:27(pr) 3 rds with 45# form was poor so went back to 25# bar for last 2 rounds

Last time all rounds with 25# bar 21:14

Age 43
BW 156

Nancy

75# OHS
15:01

Strong work everyone.

JP:
165#/m/22
95lb front squats o/w as rxed

18:14

WW
170/m/22

95lb front squats o/w as rxed

25:01

This hurt.

18:56

Scaled back on the overhead squats. Still trying to perfect them.

35/M/205
23:06:69

33/F/138
30#
27:14:15

28yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. 45lb overhead squat x 10. Jog 750M, stretch.

400 meter run: 1-1-1-1-1
65 pound Overhead squat, 15 reps: 12,3-10,5-10,5-10,5-9,6
Time: 27:02

Compared to 061231: 45lb overhead squat 37:25
Decrease in time partly due to more accurately measured 400M

M/145#

Subbed 65#OHS, otherwise as rx'd. Split the 4th OHS 11-4.

17:30. Very happy with the time. Felt like this cycle was MUCH easier than the last cycle. Linda plus the wallball/pullups wrecked me last week.

18:18 as rx'd

Shoulder Press
140x3
145x3
150x3
150x2+1

Team Workout

8 Rounds of one minute (4 rounds each team member). 2 minutes rest between exercises.

Kettlebell Swings (24kg)
Bear Complex (95#)
Pull-Ups

Had the pleasure of having Bingo as a partner today.

Then we spent 12 hours cleaning BX. Upside three new climbing ropes.

forgot to post last night after the workout

33YOM, 66", 160#

CFWU x 3 (+PU)

65# OHS
had a decent distane between the 400m course and the bar for OHS.

17:15

Next pruchase is a ball to make sure I don't cheat myself. Mirror subed well for it today.

30/M/200

a.m. 5K about 20:30. (Sub-20 min. goal thwarted by
mass start)

p.m. Bike to gym
CFWU x 3

5 rounds of:

400m rows
95# OHS

14:43

forgot to post last night after the workout

33YOM, 66", 160#

CFWU x 3 (+PU)

65# OHS
had a decent distane between the 400m course and the bar for OHS.

17:15

Next pruchase is a ball to make sure I don't cheat myself. Mirror subed well for it today.

17.47
as Rxed
400m on Tread mill Inlcine 2 Speed 16~14.5
40kg OHS

20:12

20:56

65/75/75/90/90
7.5 mph on .25 treadmill

I misread the distance on the WOD and only ran 200 meters. That is why I posted a 9:11 time. Sorry about that.

********************

First time
14:45
64lb ohs x 12

17:51
with 45 lb. bar

Bwt:132

as rx'd:

12:37

tired

M/24/185#

As Rx'd 12:38... nice one

As rx'd 17:46
hands kept slipping while doing OHS, had to wipe them off constantly

40yom, 72", 200pds

26:40 OHS w/65pds.

First time with this one.

16:41

Lots of time wasted walking between stations, getting treadmill up to speed (though admittedly the few seconds break was nice)

Scale pvc pipe for OHS.
17:02

bwt:147
cfwux3

3x
45 20" box jumps
95lb OHS x 15
13 minutes

Then 3x400m

23'21 as rxed after an 8 day semi scheduled layoff. 26'10 on the 30 M/U WOD 4x30 pu/dips 9 min off of p/r

42/m/168

As Rx: 19:29

All OHS sets broken. Funny, as my shoulders got increasingly tired on OHS, my elbows became straighter and my form got better.

37/M/190-Syracuse NY
As Rx'd: 14:35

I just finished "Nancy" and I noticed my left hand started to get numb while doing overhead squats. I've never noticed that before, has anyone else experienced this? Is this normal for your hand to start to numb a little? I'm hoping so. I'm a little worried.

I finished in 29:00. You guys doing it under 15 minutes are monsters. I feel like a girl. I should have warmed up better. It got easier as I went along. And I didn't push myself with the OH as I really couldn't bail out if I messed up because of the setup and the loud noise I'd make.

m/30/155

used 65 lbs for overheads...sore shoulder
1.5 incline on treadmill

21 min.

Jeff-13:04- runs outside- OHS first two rounds unbroken last three 10-5
Charity-13:13- runs outside- OHS unbroken w/ 65#

24:40 Sub: 80 lbs

Subbed 75# - 10 more than last time.

400m splits: 1:23/1:38/1:53/1:52/1:57

I got a massive headache during the second round of OHS's. That slowed me down a bit. Not sure whats up with that...

Time: 15:43 (pr) - 6:05 faster than last time and 10# heavier on the OHS.

45# OHS, 400m were run on the road
15:46

as rxed in 16 min

subbed 400 m row for run otherwise as rx'd 19:19 rowing machine and squat rack were on different sides of the gym

Used 65lbs and completed sets unbroken w/ decent form - will increase next time.

Continuous clock from weight room to parking lot for "400"

18:27

cfwux3

65#ohs
20:16 pr

missed, soccer 2 hours

13:36

18:43 as Rx'd

CFWUx1, BW 128

400m runs treadmill 9mph/65# OHS
18:38, compare to ~20min with 55# last time

15:48 @65 lb OHS
Have to navigate 30 steps between weight room and track which adds to the fun.

45/M/6'/220

CFWU x3

WOD as rx'd: 22:05

I feel like I lost a lot of time in transition, getting out of the building and onto the track. I was tempted to use the treadmill, but it was such a beautiful day today.

BW 58kg

+/- 400m (ran outside)
30kg OHS

31:40 incl. time taken to go downstairs and time lost when the frikin gate to the gym wouldn't open

16/M/5'11"/157

5 rounds of: 400m run/ 10 front squats with two 55lb kettlebells
18:04

I didn't have any other appropriate weights available and front squats with kettlebells are harder (balance element), so I decided to go with front squats. I dunno about you guys, but with kettlebells, they make it very hard to breathe as they keep pressing on your core. Nasty stuff! Can't wait to try more.

50/200
No WOD today, instead did;
Moved 90 boxes of tile @ 25lbs a piece 25 yards
and 18 bags of quikcrete @ 50 lbs a piece 25 yards. Fourteen months ago this would not have been possible with my back, however, CF has changed everything for me in regards to what is "possible".
Thanks!

As RX'd, 13.50

Kimo, my partner, 14.20.

Thankfull to see something other than pull ups
14:03 Treadmill and one flight of stairs to get to squats

As rx'd

M/190/31
19:10

CFWU x 3

WOD: "Nancy" (scaled down)

Run 400m
Front Squat @ 95# x 15 Reps
Run 400m
Front Squat @ 95# x 15 Reps
Run 400m
Front Squat @ 95# x 15 Reps
Run 400m
Back Squat @ 95# x 15 Reps
Run 400m
Back Squat @ 95# x 15 Reps

19:42

Need to work more on overhead squat. I think my form is what prevented me from doing the WOD as rx'd. Sore arm and shoulder might have factored into the equation as well because I had to pitch yesterday. Time probably could have been better because I did this 10 minutes after eating a big dinner, but that was the only time I had to do it. Nevertheless, tough workout.

no cfwu in the interet of time, but had been reasonably active all day so was sort of warmed up.

Guessing it took about 3-4 minutes per round, so somewhere between 16 and 20 minutes. Wish I had my stopwatch with me.

used 65lbs in the interest of good form and continuity. Not sure if it was exactly 400m, but it hurt all the same. Awesome workout, will go with 80lbs next time.

39 yom, 165#
65# ohs, 400 meters
16:10

cfwu(15)x3

80/95/95/95(x8)80(X7)/80 ohs

my hand started to go numb in the 4th set. my thumb still tingles. i guess i pinched a nerve.

anna(my workout buddy and girlfriend) subbed 35# front squats for ohs

20 minutes minus the time it took to run up and down the stairs in the gym to get the equipment.

45/145

CFWU with 10 pullups and 15 pushups x3

"Nancy"
As Rx'd!
21:11

(On 061231 I scaled the weights to 84lbs and was over 32:23 - much improvement on these types of workouts!) Still amazed by the sub 15-minuters.

Much thanks!

M/31/193

did this a day late.
400s, 95# OHS

18 min

as rx'd except 89# OHS (kilo bumpers). Should have added a couple 2.5# to make it closer, but I wasn't sure how many power snatches I was going to have to do to assume the position. Turned out just once/round. By far the heaviest OHS's I've done on this WOD.

16:30

36/m/171.5/5'4"

I started out w/ 95lbs but I felt my form was not satisfactory I went back down to 65. I ran outside, that was nice. I still need to work on my ohs.

24:15

20 yom 198lbs
Borrowed a few bars and weights from the gym and headed over to the local highschool for this one. I think the 95 degree weather out here in Goodyear Az should play a factor in these times!
"Nancy" as Rx'd
5 Rounds of 400m Run and 15 OHS @ 95#
22:30
Splits as follows
1- 1:11
2- 1:17
3- 1:20
4- 1:23
5- 1:32

27m/200#

cfwu x 3 no squats

subbed 75lb OHS, runs on treadmill

25:10

GBR 1600 / 200

16:30

Nancy using 30 kg for OH-squat. 22:02 min
note: next time use 40 kg and run faster.
have fun, Johan

as rx'd

19:55

Mike: 85 lbs OHS: 21:57
Erin: 75 lbs OHS: 17:58

As rxd.
17:40

165# male, 5'9", 28yr

Ran 3miles in 22 minutes for warm up then
did "Nancy" this A.M. 20:05
Had to use Tread Mill.
6:40 pace or 9 setting and 1% incline
55lbs OHS

190 male 5'11 48yr

sub'd 45# back squats for OH squat. On treadmill.

12:26

Did 2nd time in afternoon with sub'd pushups on VVMS track

10:13

forgot to post
25:40
subbed 500m row, #45 bar.

BW = 165 lbs

65lbs
25 min

BW = 165 lbs

65 lbs
25 min
sousadvocate

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/155

WOD as rx'd
13:09

Not quite 400m, more like 325 (if that)

19:22
Last time 34:00, struggling with asthma

Modified with 30lb front squats, 400m treadmill.
15:56

I could have gone heavier on the squats, but could not pull another bar out of the next room. Finished with tabata situps (9), 3 sets of 5 hanging squat cleans (45, 55, 65 lb) and 10 P/U's

I'm fairly new to Crossfit and still getting used to the proper technique. Love it so far though.

cfwu

nancy
modified with 80lb OHS

14:45 (last time was 19:00 with 65lb OHS)

17:50 - subbed 65lb OHS

Previous = 17:30 - subbed 55lb OHS
Previous = 19:17 - subbed 45lb OHS

15'36" as RX'd

30 mins flat

26m/220

15:41 as rx'd

ran uphill to start
1:36,1:45,1:49,1:53,1:56

28:16 as rx'd.

Overhead Squat 45 pounds. Had too work on my form this time. Will up the weight next time.
Time of 17:07

24:07 with 75#--up from 65 last time and 6 minutes slower due to broken sets. Definitely felt unbalanced, weight kept shifting onto my toes.

All those cleans yesterday didn't help a bit.

To the numb hands guys--I've had that but only at relatively high reps--30+ reps with the bar. I assumed it was just from having my arms overhead for a long time while driving the blood into my legs.

26:20

85# ohs

26:20

85# ohs

26:20

85# ohs

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
On the road for work ... love the looks I get in gyms when I do Xfit workouts!!

Just got around to Nancy today -

38yo/M/215 - still an OHS rookie (did 85lbs)

20:06
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

20 mins flat vs
25:10 1/2/07
29:36 8/12/05
32:35 6/28/05

10 min ellip wu 17/17. hr avg 130, hr max 165.

22:28

18:55
wu=25 min level 14 hard stairs gym
cfwux1
treadmil at 1degree incline, 9-9.2 mph, sub 75# OHS with good deep form

39
72/220
rtn to victory- great w/o 30apr in kalsu w/ JR
29apr real-fit in kit for 8hrs w/ delaware

19:18 as rx'd
OHS:
15
10/5
8/4/3- tough rd
10/5- felt strong/tight
10/5- strong at end- shoulders are weak-link

45lb bar brocken sets, ran on treadmill. 30:55

Catching up...

24/m/170#

CFWUx3

16:20 as rx'd

40/163
75lb ohs
800m runs
24.59

Scaled down
5 rounds of:
400m
45#OHS x 10

Time - approx 13 minutes

37m 185lbs 5-9
as Rx,d 13:50

17.35*

*Scaled OHS to 65 lbs
Ran on Treadmill with 2% grade

CFWUx3
26:42 (5:55-4:54-5:07-5:29-5:17)
OHS weren’t the best :(

65,75,85,90x2,90 (F)

last time:
65x3, 70x3,75x3, 80x3, 85x2, 85x2

153,163,173,177,182,187(2),187(2),187(2)

bwt-166

pre-hang snatch/ohs/snatch balance/ohs/snatch x 1 each x 5
post-fat bar bench press - 5,4,3,2,1 - 172,182,192,202,212

as rx'd
12:55

65 lb for OH
20:21

24:42
Treadmill running
95# Thrusters in lieu of OHS

26yom/68kg

as rx'd except runs were 430m

18.14

170 lbs/ 21 yo

The runs were closer to 500m, but no worry.

About 22 min.

14.45 as rx'd.
Runs outside. No rack, so bar snatched to overhead position.

50 yom; 225#

CFWU x 2: 10 OHS, 5 pull-ups, 10 dips

total time: 20:08
.25 mile: 2:13.9, 2:07.3, 1:55.7, 2:01.9, 2:18.9
done on track in gym, with OHS done on track

95# OHS bar stayed overhead for all sets with minor pauses for breathing

I have to work on running, but did improve time by about 12 minutes from 061231

M31/215

24:12
Cheated OHS to back squat after the second set.

3 rounds of 20 sit ups and push ups.

26yom, 200#

23:05 as rx'd

M/37/174

Did this Tuesday 5/1. OHS still not good enough - switched to 80# thrusters (40# DBs) for sets 3-5.

Have PFT on Thursday, so didn't push too hard on running -- only 9.0 mph (6:39/mile) pace.

Time: 15:55 (last time: 18:25) - switching to thrusters made it go faster and better metcon workout.

cfwu x 3

nancy as rx'ed

13:01

29 yo male 216# 6'4

Finally got a chance to do this one( 3 days later!) out the back out my apartment block and then then run up and down my street.
As rx'ed
15:15

My time was a little slower from a year ago, but I am nursing an MCL knee injury (got it strapped up), but took my time with the overhead squats as it's still very fragile.

"Nancy"

Five rounds for time of:
400 meter run (2% incline - 13.0 - 13.5 kph)
20 kg. Overhead squat, 15 reps

Time: 20.33

23:00

sub'd 75 lbs on OS

19:34

36/M/200

CFWUx3

22:10

Age 35
bw 181

Last time 24:30 using 75 pounds
This time, 23:30, using 95 pounds

45/235

22:03, as Rx'd. 90 second PR

As rx'd.
18:10. Did right after the 7 x 3 push press workout on 5/1.

Treadmill spooling up just sucks. All runs at .5% incline and 10.1 mph. All rds of OHS unbroken except one.

21:00 as rx'd

CFWU x 3

19:15
As rx'd, but scaled weight down to 55 #

My shoulders were dead from the recent pullups massacre, so I had to reduce the weight. Time also includes 2 quick water breaks and coming back from running to see a guy using my bar (I had to wait for him to finish then change the plates and reclaim my territory)

35 yom
5'8"
206#

subbed 95# for just the 45# bar. my plates are coming in tomorrow. I can't wait.

CFWU x 3 - OHS

15:03

26m/155/5'7"

Felt very strong today

as rxed

14:30

-WU: joint mobility, samson stretch, OHS w/ stick & 45#, dips, pullups, BEs, SUs
-Done on 5/3, catching up after being sick
-WOD "Nancy", done on TM and scaled weight to 75# using CFT multiplier (.8 x 95 = 76)

Time: 15:41 - somewhat disappointing, probably could've been faster but the gym attendant guy was on my a** about leaving the treadmill running, so for the last 3 runs I had to start it up each time. I guess some people are dumb enough to just hop on a fast moving conveyor belt without looking, so we've gotta be careful. (rant over)

Then found BP 1RM, got 210 w/ a tiny TINY touch by the spotter, sticking point is midway when triceps take over.

As rxd.

17:40.

sub'd 400m row for 400m run since all 9 treadmills were in use (but the only c2 was free)

14:35

did some pullups at the end and when i jumped down my legs almost crumpled under me

subbed 200 skip ropes for the 400m
21:34

15:47

25 mins

15:47

sub'd 2 mins of run in place (knees up), lateral jumps, and bag work for each run.

OHS (15, 15, 15 barely, 8/7, 9,6)

A minute off my best time, but felt good. OHS got deeper as I went in each round. Didn't feel the groove, may have been too wide. Going back for practice.

subbed: 3 rounds of:
600m run
15reps of 40kg OHS

15.12

(done 5/3/07)
26:02...HR avg 166 max 183
Five mins. shy of my PR, although tmill was on 1% incline this time. I was suckin wind!

20:10. Probably should have come down on OHS weight as I was not going deep enough.

"Nancy"

Five rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

Total time = 23:14

************************ 05/07
28:30 ssc

31:34
Ran on treadmill.
95# OHS
Time included going between 1st and 2nd floor to get to treadmill.

31:34
Ran on treadmill.
95# OHS
Time included going between 1st and 2nd floor to get to treadmill.

44, 5'11", 198lbs
31:05
-sub 65lbs for ohs; broken sets on all 5 rounds
-added more than 7 minutes over last time; ohs were only 45lbs last time and the extra 20lbs and multiple broken sets made the major difference

18:25
-used 45 lbs. barbell / form good
-set 4 OHS was broken so stick with same weight next time...but very close to doing it as RXd (-weight)

M/16/150

16:28

after the first 400 i wanted to stop.. the running really hurt my form on the squats.
wow... this was my first time trying cross fit and i was really pleased with how hard it pushed me. Nancy deffinately beat my ass today.

m/ 30/ 6-2/ 245

WOD modified as follows:
5 Rounds for Time of:
- 400m Run
- 135 lbs Overhead Squats x 15

Time: 30:25.

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