I think I get the wrong video (the water workout one) when I click on the mov. version of the Elements of the overhead squat. Help?

oh this will be awesome, cant wait!

#1 - ddziabenko

Yes, you're correct. The wmv points to the correct lecture, the mov points to the pullup/thruster/swim video from the other day. Technical glitch that I'm sure Tony will fix soon.

Nancy is an awesome workout!

Steve

I would like to see a video rematch of Brendon and Dave doin' Nancy. Next time maybe we'll see a sub 11?

Nicole beat me down this day...as she does most... But, as I think many of us did that day... I left with a new understanding of what CrossFit means...and the results that CrossFit can produce in many of our clients....other Crossfitters. Awsome experience! ...Thank you Greg...thank you Nicole. Size means nothing. It is all about the power that can be produced over an amount of time.... Outstanding. Keep it up.

Ooooo

I like Nancy...

This will be my first one back after a week's rest. Looking forward to it! :)

Unable to perform OHSs yet, so what should I sub for the WOD?

Do OHS with a broomstick or an empty bar

WooT! I'm in another HQ video! Front row in the red shorts!

That really was awesome to see in person...if you haven't been to a cert yet, what the hell are you waiting for?

I can't do OHS either but it has nothing to do with the weight, I simply do not have the ROM in my shoulders to hold the bar over my head at the bottom of my squat. My arms come forward and I can't keep them back. I have been stretching my shoulders the last few weeks (since the last Nancy) especially my rotator cuff muscles. Things have gotten better but I still can't get my arms behind my head.

So, my question is, should I do back squats instead like I did last time? Should I use additional weight? Doing this with a broom stick or empty barbell won't help me get any closer to doing OHS since it is a ROM issue and my arms will just come forward. It seems like I might as well put some weight on and do a sub. Maybe I am wrong here, still in my first month of Crossfit.

Does any one have the plans for this sweet setup for a pullup station. I would like to get a copy as we are getting ready to build one for CrossFit Tulsa.

Thanks in advance,
Paddy
pharker43@aol.com

# 12, Corey,
I had same problem when I started. Are you doing the OHS for warm ups? I work on those every day with a slightly weighted bar (rebar). the slight weight is enough to assist in the stretch to get the bar behind the ears. I just keep workinging it and get better every day.

Five rounds for time of:
400 meter run
Empty bar Overhead squat, 15 reps

15:18

CFW x 2

21:32 as rx'd. Feel like a total slacker. Just couldn't make any speed or power. Did the WOD around noon local time. Temp was 128 F. (Yeah, but it's a dry heat!)

CFWU x 2

Subbed 400m row for runs

9 min

I used to have trouble with the OHS squats as well, but I changed my CFWU to OHS's with an empty 45# oly bar and instead of lacing my fingers with the sampson stretch, I grab a light bar a little bit less than my OHS grip and rotate it behind me until I get a slight discomfort and hold it there throughout the time of the stretch. I also added some rotator cuff warm up exercises to my CFWU. I can definetly say that all this has contributed to the increase in ease and quality of my OHS's.

....and I just realized it was 5 rounds...not 3 which is what I did. Thought it was a bit too easy....oops

I looked for an answer to this question but couldn't find it, therefore I am going to ask it here.

Is the WOD the only workout that I should do or should/can I do other exercises that workout the same muscles as the WOD? Also, I play football every Friday, should I skip WOD for the day?

Thanks.

Cory;
Search the boards for OHS and ROM, or just the key words help and OHS.
Many threads, but comments are correct. Just keep doing them, also search GTG (grease the groove).

Nick, your question comes up at least once a week, some good info on the boards.

Again, I think the message boards have over 100,000 posts of great questions and very good comments, ideas and all around great feedback. Well worth the time and coffee to spend reading, printing and then implementing into your program.

Just my 1 cents for a Sunday morning.

Jay

- #19 Nick

I can't speak for everyone else, but usually the CFWUx3 and the WOD get me to the point where I might not be able workout the same muscle group. If you have the energy to do it than I say more power to you, but you might want to keep it in the same spirit as the WOD...like today for instance was more of an endurance type workout, so maybe a set of tabata squats or double unders would be a good additive. For the days that are more power lifting (like the 7 sets of 3 reps days), I'd do another type of power lift that worked the same muscle group.

Another thing I've noticed here is that a lot of people will practice what they are weakest in after the WOD's. For instance my form is weak for a lot of the oly lifts, so sometimes I practice different oly lifts after the WOD (after an adequate rest mind you). So those are just some things to mull over.

As for football on friday...I'd do it either after or some good amount of time before. Doesn't really matter if it's your absolute best, just as long as you did it. Only softies skip! :)

Just my 2 cents...

24/71.9Kg/M

OHS 1. 1:34.72 (started on 36Kg OHS)
RUN 1. 3:40.47 (forgot to unlock the gate plus did 5 OHS before realising I hadn't changed laps!)
OHS 2. 1:35.40 (switched to 31Kg after 5 form was terrible at 36Kg)
RUN 2. 2:28.37
OHS 3. 1:19.10
RUN 3. 2:34.29
OHS 4. 1:07.91 (first unbroken set of the WoD)
RUN 4. 2:30.93
OHS 5. 1:33.27
RUN 5. 2:08.50

Total: 20:32.96 - slower than last time by about 30 seconds but a heavier weight this time. Should have warmed up better on the sprints, the running felt very stiff and slow.

Off to wrestle now (13mile cycle away)
Colm

Comment #16 - don't feel bad rob! look at my time!

that sucked bigtime. Not sure why, besides my OHS being weak.

32:50

the 400m sprints destroyed my ability to maintain stable form. All sets broken into 5,5,5, last 2 6,4,5.

just when cindy makes me feel good, nancy owns me.

20yo./ M. / 1.82m./ 79kg.
12th week into the programme

* OHS with 20kg. bar

Time: 16:08

I am beginning to maintain correct OHS technique troughout the WoD. Next 'Nancy' time to load up the bar.

11:16 as rx'd

bwt-165

11:33 last time...no fractions this time

had to run to work so only got 3 rounds:

3 rounds as rx'd - 9:52

No run for me, no C2 here so subbed 2 minutes per round on the elliptical. 95# OHS.

time: 15:39

Subbed 500m row for runs. Used 20lbs and 45lbs bars for OHS. Started with 20lbs, moved to 45lbs but moved back on last set b/c wrist was hurtin...

19:46

#12 Corey

At the end of the day there's nothing like and OHS. work hard to achieve the ability to perform this exercise. But for today consider "jumping squats" as described a couple of weeks ago. With a 45# OLY bar held in back squat position do a full squat and jump at the top of the squat. 1:1 or 2:1, your call.

5 rounds:
400m run
45# bar only x 15

16:38

My OHS form is getting better. I hope to be able to add weight soon.

Where are all of you people able to have both a measured 400m distance and weights right beside each other? Do I need to buy my own weights and bring them on to a track in order to do this WOD as rx'd?

WU
.5 mi. walk on treadmill
oly bar OHS x 10(2)
WOD
18:29
w/ 55# OHS

Question here! I work out at regular gym..... looking into one that is crossfit specific. I am trying to figure out how to get a run and OHS togheter without sneaking the bar out the front door. Any ideas! I thought about taking the bar up to the treadmills but am afraid that i might drop it on the machine!

Thanks.

Judd

Been keeping quiet for a while. Working my way up to rx'd.

Broom Handle OHS

17:50

290#/43 yom

as rx'd with the following subs: 125# OHS and 500m row due to 5K trail run yesterday.

19:55

35yo, 205 lbs
As rx'd
15:15

started and finished w/1.5 mile run

Bwt: 132

As Rx'd:

12:12

Trying for sub 12. I don't know that I can run much faster. Squats are all unbroken but maybe I need to speed up the reps a bit more.

#31- Judd

I take a towel and a water o bottle into the gym. Today when I left the bar to go to the CII I left the towel over the bar (be sure it's a little damp because no one likes to touch sweat) and water bottle near the bar, giving folks the notion that I have just left for a minute. I'm fortunate that few in my club know about the CII so it is always open.

37 190
11:37

16.47. Pleased with effort. That is a tough workout. Good form on all OHS, sets 15, 15, 10/5, 10/5, 10/5 with 95#. Runs on tmill at 9.0, 9.1, 9.1, 9.1, 8.8. BW=155#.

Tariq

15:46 using 60# for OHS (bw=127). Roughly two minute improvement versus last time and I used an additional 5# for the OHS. Feeling pretty good about that.

M/33/84kg

4 rounds of:

OHS 40kg 15reps
PU's 15reps

12 min

31/m/209#

As RXed

20:40

CFWU X 3

As rx'd: 11:55

CFWU X 3

As rx'd: 11:55

5/20/07 - 26:40
5 rnds for time
400m Run
95# OHS - 15,15,10,10,10

Just finished a 4 week hypertrophy cycle so now its back to the WODs!!!!! Going to focus towards strength.

3 hours of bouldering

3 rds of
150m steep hill sprints/jog down
15 pushups

6:20

Hey M-force. I'm back!

Great video! Thanks!

I felt stable on the OHS for today's WOD. I scaled down to 45lbs and concentrated on the form demonstrated in the video. The diagram on the white board made complete sense...visually...as I practiced. Awesome!

.25 mile runs on treadmill 1.0 incline. OHS scaled to 45-pound bar. No watch...so no time. Probably around the 24 minute mark using the treadmill timer.

Thanks again Coach. And congrats on the little one! Good luck sleeping!

Just finished a 4 week hypertrophy cycle so now its back to the WODs!! Going to keep focusing on strength.

3 hours bouldering

3 rds of

150m steep hill sprints/jog down
15 pushups

6:20

30/f/158
5'bike
CFWU x2 (25# bar OHS)
45# OHS/400m run x5
21:18

this was my first time doing an OHS in the WOD with any load. the last few have been just with a broomstick. kicked my butt. however, my OHS were broken on rounds 2 and 3, but unbroken the last two rounds and my form seemed to get better, so i'll take that.

Age 30, 5'10", 177.5#

subbed 1/4 mile on Horizon elliptical Level 5 for 400m run, 95# OHS

17:13. 57 seconds faster than last time.

Congratulations to Dustin Ware on a nice turnout for his Ohio Grappling Challenge III yesterday at OSU Newark. It was a great time. Maybe next time I'll remember not to stand up when trying to defend an armbar...

38 minutes
oh squat 45,45,55,65,75

5 rounds w/45 lb. bar
1=3:09
2=3:42
3=4:07
4=4:02
5=4:13 (19:15) Unlike last time, 15 reps each round. 1st round OHS 15, all others broken. Last round was 3x5.

M/26/201.5

20 minutes

(think I could of done 19, was interrupted)

mrjling...good to have you back!!

15:36 - 65# OHS and rows. Done in Catherine's St Louis backyard - awesome.

5 minute rest.

6 minute 36# jerk set - 43L/45R.

41yom / 151

CFWU x3 x15 (-OHS)
WOD - Nancy as rx'd - First time missed last month
Time - 15:54
Runs kept getting slower and all OHS sets unbroken except last set in which my right shoulder gave out twice but stuck it out and finished. This was intense and I had to mop up my garage afterwards.

Age 34
BW 145#

As rx'd:

All set's unbroken 16:15

Did an OHS workout friday.

Today: 21-18-15-12-9-6-3
135# thruster
Pull-up
21:32

M/42/190

16:24

Had to sub 25lb dumb bells (all I had)- I couldnt keep them over my head so I held them at shoulder level. The runs, while taxing, where not too bad. I think I sand bagged a little because of the 5 sets. I will push "Nancy" harder next time.
Vance

5 rnds:
400m run
15 squats
15 situps

14:06

#32 Judd - put a bar and bumpers in the back of the truck, take 'em to a place where you can run. (I park my truck in the morning near the college gym and then go outside for my lunchtime workout.

The occasional change of scenery outside the gym is a great motivation!

No truck? A 7' bar will fit in most cars, bumpers fit in the trunk...

OHS w/55 lbs. barbell.

Time: 27 minutes, but have to subtract about 5 minutes total for going upstairs/downstairs from running outside to second floor in the gym w/the weight racks for the OHS, and back down.

Pleased with my progress. This is 3 minutes faster and 10 lbs. more weight than my first encounter with Nancy a few weeks ago.

Last time with 65# OHS - 22:10
This time as rx'd - 20:41

34/M/182

CFWU

75lbs OHS X 15
400m
75lbs OHS X 15
400m
80lbs OHS X 15
400m
85lbs OHS X 15
400m
95lbs OHS X 12(PR) (Lost it with a big BANG)
75lbs OHS X 3
400m
18:35

All OHS unbroken sets, except for the last rd of course. When it goes flying you have to break it up. LOL

CFWUx3 (subbed push-ups for dips)

17:24

w/ 65 lb OHS

CFWUx3 (subbed push-ups for dips)

17:34 (85 lb OHS)

28/M/167

18:14 subbed 65lb for OHS

as rxd' 13:30

35/195
as rx'd 19:19
1/4 miles at 9.0
unbroken ohs's

19:44
as rx'd (first time)

TM @ 1%

Subbed 1 1/2 minutes jump rope for 400 m.
Subbed 20 kg ohs

The bar was real slippery and I had to break the squats up to correct my grip.

All in all it took 25 minutes (jump rope much harder than I would have thought).

POST:

4, 3, 2, 1 x 10 kg weighted pullups
5 unweighted pullups (about 1 minute rest, all strict)
bench press 8 x 50 kg, 8 x 60 kg
15 dips
10 knees to elbows
2 x 5 strict pullups

PPPPPPPPPPPPPPPPPPPPPPPPPP

520m run, 2 10Kg DBs substituted for 95lb bar.

19:06

PPPPPPPPPPPPPPPPPPPPPPPPP

d - 29m/173

14:28 as rx'd (pr)

j - 33f/125

16:55 (65# ohs) (pr)

21:19 w/ 85# for the ohs; last time 21:13 w/ 75# for the ohs. Felt good. Thanks, Coach! BW:169 Y/A:58

Bwt:165
45lbs
sub run on the elliptical, to keep it safe on my knee
:26::53

M/150/30
38 Min. Block in neighbor hood 500 meters. 45lbs for ohs. instead of 15 reps did 20 reps in sets 1-2, the rest 25 reps. Need to work on my upper body strength. First time doing this routine. Any advise on how to progress to 95lbs ohs safely. Any seasoned crossfitters advise appreciated. Uraah !!!

38 min, lack upper body strenth any advise on how to progress to 95lbs ohs safely. Any advise greatly appreciated. Uraah

used 45lbs barbell, 1-20, 2-25, 3-25, 4-25, 5-25(shaken). neighbor hood block 500m.

16:52 as rx'd

26yom, 175#

20:00 as Rx'd

introduced my hangover to "Nancy" this morning...they didn't hit it off.
17:58
used 65# for OHS

44/m/215.

1st week of WOD. Started in January with beginner's routine and then switched to the Men's Journal routine for the past 2 months. This is my 1st Nancy.

20:36 as rx'd except I started w/ 95 lbs. After 5 reps in 1st round I reduced the weight to 65 lbs. My legs were fine. My lower back was killing me.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/150

WOD as rx'd

16:50

OHS are getting much better!

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

45M/235#

23:17 as Rx'd
sets 2-5 OHS broken. Had difficulty maintaining active shoulders at the end of sets 4 & 5. Good workout.

The film clip was helpful in reminding me to keep the bar over my base of support. Thanks!

No access to weights today so completed "Helen" instead.

400m run
55lb DB Swings
12 Pullups

9:20 minutes.

Neil(49) & Ellie (52)

Ellie 60 min run

Neil 1000 mtr rower + CFWU modified

OHS warm up sets 12 x 45# 10 X 55# 8 X 75# 5 X 95#

5 Laps 400 mtr row + OHS 15 X 95# 19.48 ( 4.12 faster than last time) Rower was 30 mtrs away from OHS.

16# Mat

Tried your modification to the Samson stretch. It certainly worked a treat on the shoulder mobility and definately seemed to make the OHS more comfortable during the WOD.

Thanks for the tip Buddy.

Your friend in fitness and health

Neil Foley.

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

"Nancy"
400 meter run: 1-1-1-1-1
65lb Overhead squat: 15-15-15-15-15
Time: 23:59

Overhead Squats A2A, all sets unbroken.
Foam roll after
Compared to 070428: 27:02 w/65lb Overhead squats

35yom 150lbs

CFWU x3
After a quick OHS warm ups 10rps @65 lbs I realized I can barely eek out those in goo form so scaled down to 45 lbs.

Approx 20minutes
OHS rounds 3-5 broken 10/5 reps

###############################33

Rx'd

14:49

36/m/167.5/5'4"

Used 65lb on OHS

My runs were better. I smoked my first time of 25:15 by over 6 min.

time:19:11

CSO: 16:08 (24# OHS)
TJO: 16:48 (45# OHS)
JHO: 21:04 (Dowel)

Runs were outside with a 10% grade. 75 feet to sea level over 1/8 mile (down heading out, up on the return).

as rx'd

age- 20
weight- 185

time- 16:45

29yom 203#

15:26 as Rx'd
poor form on OHsquats

20:43
Subbed 95#thrusters in lieu of OHS

Tread mill runs.

44/176

As Rx'ed: 14:42
All OHS were unbroken, runs on mill @ 1%. 1:39 faster than last time. Squeezed this in between my kids soccer games, off to another one.

28/M/185
CFWUx3

50% week and attended a bachelor party last night (too much beer, too little sleep). Subbed 45#: 16:18

21:40 Sub: 80 lbs

22/M/188

WOD as Rx'd

16:10

17:29

last=18:04

17:29

last=18:04

5 rounds of:
250 m row
15 OHS w/ dowel
15 curl ups
23:43

First WOD attempted. Substitute 90 sec rows for run and 45# bar with no weight. It took me 19:50, but some of that time was spent debating my way back into my equipment. "But you walked away from it..."

Cheers.

21.46.....5 rds w/dowel and run down and uo 10% grade for 400...

M/33/5'9/179#/CFT=870

I jacked up my hand with poorly thrown punch at work on Thursday & can't grip anything so I subbed a rematch of:
3 rounds
100' lunges
50 Squats
25 GHD BE's
11:26, which was 62 seconds faster than 051607

I have a problem keeping my heels from coming up on OHSquats. Doesn't happen on rear or front squats. ANy good ideas on how to alleviate this?

Well that didn't go as planned. I knew that I would be modifying the load on the OHS so decided to take my PVC pipe to the local track to perform the wod and practice some sprints as well. Warm up went well and I decided to do some good accelerations in my spikes first. I just got my spikes on when a mini hail storm hit so I ran for cover. Waited it out in my car for about 15 minutes then the sun reappeared. Warmed up again and started my accelerations...all good so far. On my first 60m sprint I got a sharp pain in the right side in the upper glute/low back region. Stetched out, tried it again and same thing. Off came the spikes and I attempted a few 400m jogs and all very uncomfortable. Headed home for some more stretching etc.

27yo 200lbs

CFWUx3

18:08 as rx'd (on treadmill)

minute slower than last time, blaming the hangover

13:40 as rx'd
400 m 1:29/1:40/1:42/1:44/1:46
OHS unbroken

Did deadhang pullups sets of 20 (pr) overhand and underhand grip.

10:57 as rx'ed on treadmill?!? Somehow this can't be right, I'm going to have to say that the treadmill is reading incorrectly or something because that wasn't very hard PLUS I destroyed my old time AND I beat OPT in a running event. Granted I am used to running up the OPT rut these days but I can't see an over 4 minute improvement. Stupid stupid firehall treadmills.

Subbed broomstick for O/H squats

21:03.30

J

14:49 as rx'd

29yo/144lbs/f

14:46

sub'd
25 lbs OHS
running outside as rx'd

sore throat today, but pushed through it

M/50/165 lbs.

Wow, Nancy is tough.

About 100 meters, plus stairs, separated the track from the gym, so I tracked two times. One time was the total time, including the 100 mt. distance. I would also pause the timer while going between the track to gym, so the second time was the actual time it took me to do the WOD, not counting the 100 mt. distance.

Warmup: 5 minutes on Lifecycle, + 3 rds. mod. CFWU - stretch, pullups X (5,5,8), back ext. X 15, pushups X 15, dips X 10. I also did a few rounds of OHS, while I figured out the weight to use.

WOD: scaled down to 75 lbs. Form needs lots of work.
Total time: 23:30, "actual" time 16:45.
1st two rounds, did OHS X 15; 3 rd. sub'ed back sq. X 15; 4th round 8 OHS, 7 back sq.; and 5th rd. back sq. X 15

Finished with two rds. of 10 reps OHS with empty 45 lb. bar to work on form.

Do do the OHS, I really have widen my stance to keep my balance, plus I cannot squat as deeply.

bw - 207.5
8:00 pace on treadmill, 75lb. squat
20:28

gaucoin, I've gotta get one of those treadmills. Runs outside and wheezing after first round.

16:25

42/m/166

As Rx: 18:57

did ok, tough 400 meter run up and down stairs

As rx'd:
15:28
Losing time in transition running from basement treadmill to backyard.
Great Workout!

14:45

I wish the streets by my house were flat! Finished an hour ago and still feel kinda queasy. OHS great, running crappy as usual.

First time for this one, and the first time to do the OHS.

Did 10 reps with bar only

time 22.22

28/f/156#, working around a bizarre strain in my lower abs

CFWU x 2 minus chins

Cross between Brand X puppy and pack mods

5 rounds for time

30# SDHP x 40 (400m "row" sub for running)
30# OHS x 15

19:30. I'm pretty shaky now, but I feel accomplished because I was tempted to stop at three (which would have completed the puppy mod), and I talked myself into finishing two more rounds. I had to break sets up when my form got sloppy.

ow...

29:28

first 2 sets squats broken. almost met pukie on the last 2 400s.

gonna go lie down now.

Did the push-press
7x3: 50-60-70-75-75-77,5-77,5 kg (170 lbs)
extra: skin the cats, slow on strenght and stretch.
Nice worjout, Learning to be agressive with the push-press. Now for some bumperplates.
Johan
Nancy tomorrow

CFWU 3X12

First time doing OHS with weight. Scaled to 70#'s and glad I did. Still some numbness in the right shoulder down through the arm to the thumb! I hope that goes away. Finished about 20 min ago.

17:47

23:00 even. I sucked today. I love OHS, and I like to run, but together it's brutal. No bumper plates requires a bit more caution as well. Gym doesn't like big dents in the floor.

30/M/200

Bike to gym

CFWU x 1

5 rounds of

0.25 miles on treadmill, 1.5% incline
115# OHS

17:32

Lost time waiting for treadmill to pick up speed

20:42. Used 45lbs for the Overhead Squats.

as rx'd 20:06

CFWUx3
65#
23:10

28 yom 160#

WOD around 27 mins

Had a hard time with the OS I need to work on it.
Next time under 20 mins or less.

17:20 as Rx'd
First Nancy or OHS workout ever

Rounds:
1) 3:05
2) 6:40
3) 10:15
4) 13:45
5) 17:20

M/175/30

20:30

m/240/31

time 29:06
400's on treadmill 9/9.2/9.4/9.6/10
95lb ohs 10/5 first 4 sets 11/4 last one.

19.21
as Rxed
400m Run outdoors at C&P (grass hill road stairs)
42.5kg OHS

M/136/20

20:15
sub'd 60#

15:48 with 45#

Started w/55 lb OHS; bad knee and bad form so dropped to 35lb after first round.

18:42

Started w/55 lb OHS; bad knee and bad form so dropped to 35lb after first round.

18:42

SASASASASASASASASASASASASASASASA
CFWU 3x15 3x10pus

45#
24:11

first day back after week off for cold and recup.
rHam still sore

Skipped warm-up today due to short time.

Scaled to 65lb OHS.
Tried to keep 1/4 mile runs on treadmill to less than 1:50.

Lost a little time going from aerobic room to weight room at Bangor gym.

Time: 26m.

Woof.

40/6/190
cfwu
400m run/45 lb OH squat x5
18:32
good form go up in weight

BW 58kg

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

30:53 incl. time taken to go downstairs to run
shaved off ~47s

As RX'd
cfwu x 3
11:58

substituted 25 air squats instead of OHS:
so
400m run
25 air squats
X 5

13:46

First w/o since sea trials and I still feel like crap.

CFWU x 2

This was my first time doing an OHS, and it really messed with my balance/time. I had to drop down to 65lbs on the first two sets just to get the hang of it. Then I jumped up to 85lbs on sets 3,4,5.

Total time was 27:49 for this WOD

I could have done alot better had I of practiced it before starting.... I had to bail out 3 times in the beginning because I lost my balance.

I love this one, but I made up the last two yesterday and am leaving tomorrow for a week of climbing, so no WOD until I get back...want to be able to climb at my hardest for the trip. Next WOD will be either Sat. 5/26 or Mon. 5/28. Cheers all!

As written 15:28

200lb/66"/38yom

21.40.36

4-28-07
19.37.06-Was on track to beat old time until OHS bar was taken, so had to scrap for another....should have used the "sweaty towel" trick.

32/M/185
AS RX'D...5 x (RUN 400M, 15 x OHS 95lb)
TIME : 12:32

RUN 1:33
OHS 2:21
RUN 4:01
OHS 4:50
RUN 6:32
OHS 7:43
RUN 9:30
OHS 10:32
RUN 11:48
OHS 12:32

re: #149

forgot... I was faster this time, and I went to the track tonight to ensure I had an accurate 400m.

19/m/145lb

Had to use an awkward sub... The cardio room at my gym was closed, and I couldn't take the weight outside...

2 minutes running around in a circle of a decent sized empty room
15 OHS with bar (45lb)
x5
~23min

much love, Nancy

M/26/192

CFWU x 2

I started with 95 lbs on the OHS but only made 7 reps (bailed twice getting to 7) and dropped it to 75lbs. All sets were broken, usually 8+4+3. My wrists started to hurt near the end of round 3, made it through round 4, couldn't bring myself to do round 5 so the workout looked something like this:
Run 400m
95 lbs OHS x 7
75 lbs OHS x 8
Run 400m
75 lbs OHS x 15
Run 400m
75 lbs OHS x 15
Run 400m
75 lbs OHS x 15
Run 400m
3 x 5 Pullups+5 Dips
Finished off with some pushups.
I know it took 40+ minutes but forgot to stop the timer when I finished.

I really need to spend more time on the OHS, they kill me every time.

43/ 200 lbs

"Nancy" 20:56

43/ 200 lbs

"Nancy" 20:56

43/ 200 lbs

"Nancy" 20:56

M/35/68"/155#

Range of motion issue with OHS (still smarting from pull-ups or just poor shoulder flexibility??)...used broomstick for entire workout. No 400m available, sub'd 2 min high knee sprint in place

CFWU 3x15
5x 2 min high knee sprint, broomstick OHS
13:15

Feeling sick, so I didn't do today's WOD.

CFWU x 3

Worked on form for overhead squat.

Around 25. I forgot to stop my watch.

45 yom 203

13:07 as rx'd

Around 25. I forgot to stop my watch.

15:32

sub'd 2 minutes of bag/running in place for runs (4 x 30 secs of alternating thai kicks, hands, run in place, etc.)

OHS (15, 15, 15, 11/4, 11/4) felt good depth improved as I went. Felt good: good hip/ham activation.

Accidentally did at least one extra 30 sec interval on round 1...still a few seconds quicker than last time...all in the OHS

M 50 69 177 CFT 720
Pre: Burgie warmup, OHS w/ Bar
WOD: 14:57
Runs on tread@ 8.4 mph
Post: 3x5 95 lb front squat and KTE

.33 mile runs instead of 400m, all OHS unbroken, time was 19:30.

willp
28m/247lb/27bf
90lb squats
21minutes

27 minutes
85# ohs, runs on treadmill

Age 51/BW 240#
subbed 500 meter rows for runs, first "NANCY" with 95# (29:22). Good Job ChrisA (#140), always good to see another Cross Fitter @ the Bangor gym. Yeah, you don't see many OHS unless you're doing CrossFit. Stan K.

cfwux3

65# ohs
18:15 pr
(note:try 75# next time)

39 yom, 161#
70# ohs
21:42

Nancy, Nancy not so fancy
Gave her a go, but we went slow

56/M/195 23:08 subbed 500m row for run and 65lbs for 95lbs OHS

46/F/125 22:29 subbed 500m row for run and 22lbs for 95lbs OHS

24:47
1 - 9.2mph, 15 reps
2 - 9.2 mph, 11/4
3 - 9.2 10/5
4 - 8.6 9/6
5 - 8.4 10/5

26 yom 185lbs
26:00 65lb ohs

32 minutes. Tough.

took me 26 min. and I've now been doing crossfit for 1 week!

55y.o. 156lb 5'10

did 65lb overhead squats and had to use a treadmill that only goes 10mph.

16:07

Had to wait until late in the day today. Cool and raining now but actually felt quite good. Was great to be able to finally get an outside run for this one. Legs were a little tired from O-lifting yesterday. Unfortunately did 6 sets of snatch for 2 reps (finishing at 80kg, which means I think my single now will be close to 90kg which is the goal I set for myself when I started this back in January. Also did heavy snatch pulls, push jerk and finished with 5 sets of overhead squats at 90kg for 3 reps. At any rate today was:
11:45 as rx'd.
Way to set the bar today Fitz. (aka OPT)

bw 166 age 37
90# OHS
.25mi
5 rounds
20:20

23:15
65# OHS

23M 6' 170

16:38

45/145
3xCFWU with 10 pull ups and dips on rings
Nancy
As Rx'd
19:30

subbed 75 lb OHS
22:10

33/200/m

scaled down OHS 65lbs--5 rounds

16:59

Did 3 rounds of 300m hill sprints and 15 bodyweight OHS

make that 5 rounds

17:24
30# OHS

bw: 110

17:24
30# OHS

25/f/135/5'2

breakfast: 35min run on treadmill = 4.85 miles
_______________

WOD: 0.25 mile runs on treadmill @ 1.0 incline. OHS scaled to 70#

treadmill speed
10.6/ 10.4/ 10.2/ 10/ 10/

OHS sets 3 & 4 broken - hands and arms started to feel deprived of circulation, had to break it to 10/5 for fear of dropping the barbell

14:35

29/146#

65#OHS.
20:13.

Last time: 17:30. First time after a week rest. Really felt the effects of bad eating last week, too. Good reason to get back on track...

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$
27 YOM 190lbs 5'9"
5 min on heavy bag for WU
as rx'd with some broken OHS
Time= 17:37

Also did pull ups from other day
15 rounds + 15 PU's
$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Subbed 45 DB overhead squats, 8 each arm in each round.
Time: 14:10

28/m/185
WOD#6
Holy Nancy!
31:07
45#OHS, had to use the barbell. These OHS are something else. WOW! This was my first time doing them. The track was upstairs and across the gym. It added some time.

Male, 28yo, 70kg

CFWU x 1 - ohs

Dec 31 - 14kmh treadmill, 25kg OHS = 17:10
Apr 28 - 14.5kmh 1% inc , 30kg OHS = 16:45
May 20 - 14kmh 1%inc , 22.5kg OHS = 15:20

I am struggling with a back injury so decided to scale the weight back.

As RX'd,

EDWARD: 17.48
KIMO: 15.18

Balance issues and then a sliding plate threw my time a little off, but both Kimo and I were fairly proud as this was one of our first WODs, which we had scaled in a big way last time (Kimo w/65lbs and me with just the bar - so a 30/50 lb increase, respectively, from last time).

Finished the day up with a 3000m row.

BW=201.2
Ran Bay to Breakers 12k

Time = 1:04.51

2006 Time 1:19

33M / 185# / CF #99 / CFT 815

CFWUx1

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
00:18::16 (34 sec faster than last time)

pre= Five rounds for time of:
55lb bag-o-rocks clean, 16 reps (landscaping project)
all:day::30

post= 20 min writhing on floor

33M/210#/6'1"

CFWUx3

Just cannot get the shoulder flexibility...it is really frustrating...so:

As Rx'd EXCEPT wooden dowel for OHS...

16'59"

32-M-190lb

scaled down OHS 70lbs--5 rounds

Run distance 1 1/2 city blocks

19:10

Just starting crossfit after rotator cuff surgery in Feb.

run - 400 m @ 8 mph on treadmill
OHS - 45 lb bar

5 rds as rx'd

16:02

forgot info

37 yom - 5'9 188

13 minutes of

3 pull ups
6 push ups
9 squats

was to lazy to count how many rounds

45/M/6'/220lbs

1st Time doing OHP with weight, so I scaled back to 45/55/65/75/85

I also had to transition from the gym to the track, so I kept two times:
24:05 total time
16:65 less transition time

CFWUx3
5 rounds as rx'd

For some reason, my balance with the OHP improved as I increased the weight, and the heaviest sets felt good. Next time, I'll do the weight as rx'd too.

Modified W.O.D

500 C2 Rower
45lb bar o.h.s

1:56
1:54
1:59
2:06
2:00

Total time for workout = 23 minutes

31/m/192#

5 Rds
OHS with empty bar

21:09

ran bay-to-breakers in 1:12:43.

4 rounds approx 10 mins.
rowed instead of running..

16:07, WOD as RX'd

subbed 500m rows for runs and 45kg OHS:

26 minutes

27:00 min

overhead squats were at:
10 x 45#
10 x 25#
10 x 35#
10 x 35#
10 x 40#

27m/200#
ran on treadmill, subbed 75#OHS
20:56

***************************
65 ohs
18:28

M/23/5'9"/175#

first time with nancy

95#OHS
400m

20:16

as Rx'd 16:45

26yom/148#
As rx'd 21:33

First time doing Nancy and it hurt. I could see Pukie's shadow behind me on the last couple of runs.

19:27

19:27

.25 mi 8.0mph
65/75/85/95x/90/90

Wow -- my gym in the US (back home now) sucks more than the villa in Kabul. Oh well.

5 rounds of:

400m on treadmill
run downstairs to freeweight area
15 OHS (sub'd 65lbs)

13 min

Ran 400's on the road and scaled to 67#
18:29

MIKE: 1st time doing it as Rx'd 19:57 about 2 min faster then last time

This was the first time I did the WOD as rx'd. 27:07 Last time was 24: something but I was a little hung over too. Great WOD

M/30/85kg
17.43
Damper setting on x trainer 7
15kg bar :-(

Don't have a crossfit in arkansas so I have to sub WOD's most of the time. Yesterday I did 2 rounds of 150squat run 800m Today My legs are done.

21:56, first timer @ 65lbs, oh felt better towards end

CFWUx3
22:52 with 95#
Wasn't sure if I could finish this until during the second set I realized I need to lock my arms out. It was really hard the first couple rounds when I noticed that my elbows were bent. Thought about what they guys looked like in the demo video and that helped.
Ended with 3x6 knees to elbows.

20'24" as rxed at NMCP gym where the treadmill is 15 ft from the half rack. Sweet.

15:58 as rx'd

CFWU x 3

21:20 as Rx'd

17:20 rxd

15:20 as RX'd

Subbed 400m row and 50lb OHSQ

18:32

41 yom/ 207#
17:38

18 min. after running 2 miles

39yom/200

75lb OS (weak, but the best I've ever done w OS)
400 meters

5 x =21mns

28.45 as rx'd

85lb OHS
500m runs

26:02

1st dance with Nancy
as Rx'ed
16:10
Glutes and Hamstrings were burning

21:30
sub'd rows for runs

37/M/190--Syracuse
As Rx'd: 14:26 (-0:12 off last)

11:36

22 flat. 1% incline 9.3-4 pace
wu=12 stairs aerobic 20 Mins, cfwux1
let weight get forward on third set...tweaked upper arm pulling it back.

CFWU X 3
Workout as Rxd
18:15

M/48/5'10"/172

"Nancy"

Five rounds for time of:
400 meter run SUB 3 minutes of Burpees
95 pound Overhead squat, 15 reps SUB 45 pound Overhead squat, 15 reps

25:51

M 33/170

cfwu x3

ran on treadmill, sub'd 75# ohs

19:57

will do 95# next time.

26 yom 205#

32min. It was rough! I loved it!

It took me 16 months to say: Nancy as rx#
27 min: 50 sec.
The 3 and 4 set of OH squat were broken (10-5 and 8-7) all other sets whole. The last set was the best. Strong core, straight body, straight line. This time I wish I had seen the video before the workout.
done on monday 21/5/07.
Have fun, Johan

26/M/200

nancy as rx'd: 16.43
(400's on treadmill @ 1.0 incline)

400 times: 1.22, 1.35, 1.34, 1.41, 1.43

20:05

Scaled 75# OHS

'Nancy', first WOD, 23# overhead squats @ 10 reps, 5 rounds total. Elapsed time: 14min 58sec...

'Nancy', first WOD, 23# overhead squats @ 10 reps, 5 rounds total. Elapsed time: 14min 58sec...

'Nancy', first WOD, 23# overhead squats @ 10 reps, 5 rounds total. Elapsed time: 14min 58sec...

5 rounds, 400m run, 95lb Overhead Squat (OHS) 15 reps;

Scaled: 5 Rounds 75lb OHS 15 rep, 400m run

31:00min

gettin' stronger

Station 1 B Shift experienced "Nancy" this morning. Timed at 19:20. Scaled OHS to 65 lbs 15 rounds, 400m run X5.

cfwu(15) x3

approximately 22 minutes minus time to put weights on the bar and to run up and down the stairs. NYSC is not conducive to crossfit.

subbed 500m row
ohs unbroken
22:33

subbed 75# for OHS

22:02

400s (11mph/11/11/10.5/10.5)

26m/220

13:30 as rx'd

-2+ min faster than previous, due to unbroken sets of squats.

202#

12:30

38/180/5'10"

14:08
2minute jump rope subbed for each 400 meter run.
Baker's cyst makes my calf swell and knee stiffen when I run. Has anyone had this? I'm hoping it goes away.

rick M

As rx'd: 18:32.
Treadmills suck. Last time was 18:10.

Burgener wu, 1/3 cfwu

Has anybody got tricks to improving shoulder flexibility...when doing the OHS I have a hard time keeping shoulders back then of course the weight goes forward ending up over my toes then causing more stress in the knees and the fight is on for the weight and the completion of the movement...any suggestions would be great or tips to correct this problem.

Did this one a day late as I took yesterday off. Went 65# (75# last time) and did only 3 rounds. Runs were slower than last. Trying to take it easy and recover from this last month of headache hell. First time I turned up the intensity a bit - headaches continue to be a problem, but I was able to finish all three rounds without too much discomfort...

Time 8:38

Age 29
BW 169

Used 75lbs for OHS
Ran outside at the Rec

All sets unbroken - move up next time

16:36

Age 32
BW 185

32:33

19/M/174

Scaled to 70 lbs. the first round, 65 lbs. for the other 4. (up 15, then 10 lbs.)

Used a treadmill @ 2% incline.

21:20 (1 minute slower than last time, but upped the weight)

Was shooting for 20:00, fell just shy ... 20:53 as Rx'd.

Although I had no mirror to view my form on the OHS, I'm pretty sure it sucked. Not deep enough. Should have gone with a lighter weight this time.

Just getting back into the CrossFit routine after doing something else these last six months.

65# 21:03

scaled to 55#
17:50

scaled to 45#
14:47

85#
17:40

a day behind,

as Rx'd: 16:58

Runs felt terrible, labored breathing, never got into a groove
ohs were great, all unbroken, good form

3CFWU15
23 minutes
75 lb OHS, row 400 m

modified nancy

85lbs ohs
450m run

17:25

OHS 65 lbs. 28 minutes.

OHS were much better with active shoulders.

M-28-167

Nancy - 5rds. 95lb OHSx15 and 400M run

Scaled down to 70lb. Used treadmill@10.5 mph.

Time = 13:09

Felt really good. MUCH better than last time.

26yom, 200#

19:25 as rx'd
Much better than last time (prev ~23 minutes)

39yom 180#

22:06 as RX'd

First time with Nancy.

37yom
5'10"
208#
As rx'd 12:57
last time 14:58.

Nancy 31:07-95 lb ohs- best form ever
however much slower
12/31/06 24:37

145lbs/30yoa

Nancy as Rx'd

400m run (splits: 1:30, 1:35, 1:40, 1:43, 1:43)
95lb OHS (all broken into 10/5)

Time: 18:58

CFWU x 3
Did all 3 sets of pull ups (10 reps) unbroken.

WOD as rx'ed
17:26
last time was 18:51.

22yom/6'2"/217#

as rx'd
back home now, bars are pretty band and have no grip. humid and sweaty, had problems with my grip slipping wider and wider.
20:16

my brother
27yom/6'4"/265
20:36

22yom/6'2"/217#
as rx'd 24:09

these 5 a.m. are killing me!!!

my brother
27yom/6'4"/265#
as rx'd but on treadmill
26:14 (i think, he told while i was still going so my memory might not have been that sharp. the 26 could have been what number situp i was on at the time...)

37yr old m 5-9 185 lbs
as Rx'd 12:28

subbed 500m row for run, #55 overhead squat
29:25

Neil 17:12. Squats done to 15 inch box.

14:10

Done 5/22. Still suffering from chest cold.
OHS 75/75/65/65/65

24:36

cfwu x 3 18 min

as rx'd but with 65lb for ohs

18;30

20:15 seconds...subbed 65 lb squat for 95 pounds...good one

Workout Modified

4 rounds for time 400m
OHS 25kg KB 8x L&R

9:32

no access to bar and plates at the field.

21:13. Very glad just to be able to finish this workout as rx'd. After a year of crossfit, have finally broken through on being able to do OHS's. Surprised myself by doing 14 OHS unbroken in first round...

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

Just getting around to Nancy today (crazy work/travel schedule).

38yo/M/215lb

Nancy as Rx'd (but w/ 115lb ohs)- 14:50

Beat my previous time by more then 5 minutes and added 30lbs to the OHS!! God, I love this stuff!!

$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$$

M 31/208

24:40

Subbed 65# OHS after the first set.

No improvement on time, but last attempt I subbed back squats.

M/33/5'10"/185

Didn't have stopwatch, so time is approximate.

As rx'd except last two OHS sets were with 70 instead of 95. Also had to run on treadmill so that slowed things a bit.

~25:00

16:56 - subbed 70lb OHS

Previous = 17:50 - subbed 65lb OHS
Previous = 17:30 - subbed 55lb OHS
Previous = 19:17 - subbed 45lb OHS

Jeff-@ home outside- 12:46- OHS unbroken.

26M/175
subbed 45 for OHS
15:45

Couple of days behind. Subbed 92# due to bar/plate combination constraints and lack of ambition to exceed as rx'd. Nonetheless, 3# more than last time.

15:27, about 1:05 improvement with 3 more lbs. I'll take it.

Running a few days late due to tri training -
Subbed 400M row in place of run, OHS as Rx'd:
24:24.

20 minute walk to stadium, light cfwu x 2
OHS done with a pipe found lying around, was craving to add weight. did 30 squats with the pipe

15:00
run felt very strong. would have like to used about 80 pounds.

sub 35 reps OHS w/pvc
21:06

19:05--ran on tm @ 8.6mph.
20:00 4/28/07
25:10 1/2/07
29:36 8/12/05
32:35 6/28/05

10 min ellip wu 17/17. hr avg 129, hr max 173.

4 1/2 rounds in 12:13. All sets unbroken. Finished last set of overhead squats after 25min call.

Nancy as Rx'd - have been working the OHS up to this

19:55

about 5 minutes slower than April 30, done with 80# OHS.
All sets broken

Charity-65# OHS, runs outside 13:10

oops:
Charity-65# OHS, runs outside 13:10

Ward 20:40

Ian 21:59

(done 5/22/07 after a week off)
80% Nancy in 18:00...HR avg 155 max 183
Only did 4 out of 5 rounds due to time and this my first WOD in a week (and I've had a migraine the past two days). Runs on tmill at 1% incline.

Subbed 75 lb overhead squats

26:30

subb'd 65# OHS
16:48

CFWU x 1
WOD
16:10

CFWUx3
30:48 (5:30-7:23-6:36-5:26-5:53)
Still tired from a long weekend (up at the Challenge Cup) so time was slow, but OHS were great.
Tight shoulders/felt like holding a bit of a shrug, made a huge difference in stability and ability to do a deep squat with good control!

sub 65lb OHS
28:23

43 yr/M/172#
5 rounds

400 M run
60 lbs overhead squat
5 rounds
19:00

Tim: scaled to 3 rounds, weight as rx'ed

pre: row, burgie, pullups, muscle-ups, dips, GHD

3 rounds: ~15 minutes, completely destroyed me

post: few full ROM HSPU practices on parallettes

33yom 215lbs

20.44

23:48

M/23yo/152lb

15:13

compared to 19:06, my 2nd CF workout ever 4 months ago

Did with 115lb. front squats instead as per usual for me. 21:33 including up/down stairs between treadmill and squat rack each round. 1:05 improvement over last time I did Nancy.
Thanks, Crossfit.

15:50 as rxed. 2 min. faster than last time.
Am not getting as low on squats as I should but flexibility is slowly improving.

23y/o M 195#
CFWUx3
WOD 25:10 Although I don't think the treadmill was on the right distance, cause I was running forever.

23y/o M 195#
CFWUx3
WOD 25:10 Although I don't think the treadmill was on the right distance, cause I was running forever.

23y/o M 195#
CFWUx3
WOD 25:10 Although I don't think the treadmill was on the right distance, cause I was running forever.

M/36/199

CFWUx2

As Rx'd - 18:43

Still a little sore in the quads so form seemed to suffer a little. Improvement in time over last time though.

Age 35
BW 181

CFWU * 2

Last time: 23:30
This time: 20:22 - ROOOOOOOOOOAAAAAAAAAAR!

That'd be a PR. :)

24 may; 110 degrees or so

65lb overhead squats

total time 14:48

previous 4 days (rest).

as rx'd
12:11

Did this one at home: 25:40

subbed 30 air squats for 15 OH squats.
for the sprint, I ran around our block, which is probably closer to 550 meters, which slowed me down. But I am a slow runner, too.

Back on after a week off in Hawaii for a wedding. Went on a long hike with my 18-month-old daughter in baby backpack. Handled the weight (about 35 pounds) with ease and danced over large boulders despite the shifty pack. Those are the times I appeciate being in shape.

I did this workout at a local high school track. Highly recommend this, even if you have to drive a ways. Much better than running on a treadmill at a gym.

Scaled version. Used 55 pounds and 10 reps (still getting used to overhead squats). 15 minutes.

22:31, 2 minutes longer than last time. Got full ROM on the OHS this time, though.
3:56
4:21
4:48
5:06
4:17

20 min

Nancy
400m run,15overhead squats

as req'd treadmill
13:20

13:55

33:15.

M/22/240

Nancy
5 Rounds
400m Run, 15 OHS
Subbed 135 Lbs for OHS

19:14

I thought they were going to revoke my gym membership when they saw the puddle of sweat I created after I collapsed on the floor when I finished. I said "Relax, that's why I bring a beach towel." The manager had a look of disgust on his face.

18:47

as rx'd apart from 20kg OHS

14.59

21:11

did first 2 rds with 95#
had to drop third to 65#
rower ( 60 strokes )sub'd for run
aprox. 11 min

I just wanted to put in Comments for my own use that I did do this workout. Did not time. First two squat sets straight setted. 3-5 I did 8 and 7. Puked round 3 as a result of bad living. Felt better afterwards.

26:something

Runs on treadmill @ 2%
65# OHS

OHS finally started "clicking" near the end, maybe Rx'd #dage next time

Oops!

23:16 not 26

************************ 05/26
43:35

modified:

3 rounds of

400m run
20 6-count bodybuilders
30 squats

in 21:32

M 34 BW 160

75 LBS. run on treadmill at 9.5 at NYSC 76th

good depth on squats. AC not on.

18:12. much room for improvement. squats basically broken into two sets each round.

Ran on treadmill.
About 30 minutes.
Time includes running up stairs to where treadmill is.

WOD on 070605,
CFWU x 15 x 3 (+HSPU 8-4, self spot)
Nancy as RX'd in 18:05 mm:ss
frick'n treadmill needed to start-up every time, costing me a precious minute or so...tried to just let it run while I did OHSs, but the thing would shut off when I was off it for 30 secs! Perhaps Nancy would join me outside next time :)

bench/pullup 230x8,230x8/9,215x6/7,215x5/6,215x5/5
legext 250x10 x leg press 450x8. calf 13
15:30: (4)(.25 mile,95 lb OHS 15 reps)

did not have a treadmill or track, so I alternated my cardio. I did:

90 sec jump rope
95lb OHS
50 45lb SDLHP
95lb OHS
90 sec jump rope
95lb OHS
50 45lb SDLHP
95lb OHS
90 sec jump rope
95lb OHS

19:56 was time

15:13 / used 45 lbs. bar / WOD as RXd / good form on all / increase weight to 55 lbs. next time and run a little harder

OHS @ 70#
20:19

As rx'd.
bwt. 172

16:10

2nd month w/CF
1st nancy
as rx'd
28:30
plenty of room to improve

42/m/195 @ this 4mo and loving it
22:54 / .2+ of 1/4 up hill.

Fran is a B, But this warrior luuuvvvs her.
Love her Want her Gotta have her

m/ 30/ 6-2/ 245

Runs on a treadmill at incline.

Time: +/- 21:00