September 3, 2007

Monday 070903


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

Post time to comments.

Compare to 070520.


Enlarge image

CrossFit Certification Seminar, CrossFit East

Applying Basic Parkour Techniques to CrossFit Programming, Primal Fitness - video [wmv] [mov]

Posted by lauren at September 3, 2007 11:40 AM

this one hurt me bad that last time I did it. can't wait to do it again.

Comment #1 - Posted by: Ack495 at September 2, 2007 6:35 PM

darn this was an early post. I normally don't like to look the night before. Dreaming of Nancy tonight I guess.

Comment #2 - Posted by: Intent at September 2, 2007 6:46 PM

Is there something that can be subbed for overhead squats? I don't know if I'll have weights that day or not.

Comment #3 - Posted by: Mike Houghton at September 2, 2007 6:49 PM

#2... I could think of worse things to dream of.


Comment #4 - Posted by: Pat at September 2, 2007 6:53 PM

Nice Jesse. I'm psyched to get out to your place next month. Although my fat ass isn't bouncing around quite like you spazzes anymore.

Comment #5 - Posted by: Greg Everett at September 2, 2007 7:03 PM

Daft Punk is one of the greatest bands...ever.

Comment #6 - Posted by: Angry G at September 2, 2007 7:12 PM

Excellent experience at the Cross Fit Certification seminar in Jacksonville this weekend. I and Lorraine have been doing cross fit for two years with the passionate training of our coach Lance Scott and while we have made tremendous improvements in both life style, performance, the experience of the last two days put everything in focus. We where both middle aged docs, who many of our colleges think we are a bit crazed with our zest for fitness, but to be in the company of so many excellent athletes, who share our compassion, was a wonderful experience! The certification program is not just for those who which to better themselves to become trainers, its an opportunity for those of us who love this () to get better, and understand the totality of cross fit. It was a blast to finally see Coach up front and speak, an inspiration and interesting both. OK last note, did Fran today at the seminar, not my best time, yet the first time I did it in best form, and most important,at total intensity,I had emesis. Needless to say. I am alive, and tonight, for the first time in a week, a glass of Wine! OK, My crossfit friends from the Seminar,ever back in JAX aka Jacksonville.We have a workout waiting for you! Thanks again for visiting our city, hope you all made it back home with not too many flight delays.

Comment #7 - Posted by: docetz at September 2, 2007 7:17 PM

look at all those familiar faced red shirts! good looking group too!

Comment #8 - Posted by: pamela at September 2, 2007 7:23 PM

First time doing an overhead squat. I just tried it w/ just the barbell and really felt a stretch in my back. Is the weight centered directly overhead, or more over your shoulders? I couldn't tell from the videos.

Man, my immediate thought was the overhead squat would be simple (obviously w/ lighter weight) but that motion just felt awkward. I will defintely need to scale the weight.

Comment #9 - Posted by: Jackg13 at September 2, 2007 7:28 PM

This seems a cool one--any good tips on setting this up without dragging my olympic bar to the local high school track?

Comment #10 - Posted by: Jonathan Kindred at September 2, 2007 7:29 PM

I am looking forward to this one. I have never done this before! Go Crossfitters!

Comment #11 - Posted by: Terry CF-Performance Zone at September 2, 2007 7:44 PM

go Jon! I know you are going to love this one!!

Comment #12 - Posted by: aprille at September 2, 2007 7:57 PM

jonathan #9
Run at home?

Comment #13 - Posted by: jr at September 2, 2007 8:23 PM

cool - off to the gym I go

Comment #14 - Posted by: bladeboy at September 2, 2007 8:33 PM


I've never tried Nancy before...This looks likes its really going to hurt. I've been doing crossfit off and on for about two months now and damn if I don't have a beautiful love-hate relationship going with this site! I'm definitely in the best shape of my life. Even when I was a high level competitive gymnast about 10 years ago, I didn't get my butt kicked this bad.

Comment #15 - Posted by: Garth at September 2, 2007 8:48 PM

Jonathan, #9, I just run through my neighborhood. Use the car odometer to map a route. Good luck.

Comment #16 - Posted by: FireSmac at September 2, 2007 8:51 PM

27 yo - 86Kgs

Just spanked Nancy in 12m:48s, its the first time I have tried it...and loved it.

Comment #17 - Posted by: Owen at September 3, 2007 12:37 AM

Awesome Parkour vid, I would love to see more.

Comment #18 - Posted by: Ben Moskowitz at September 3, 2007 12:40 AM



Started out nearly killing myself on the OHSs until I got into a ryhthm. Nailed most of them, getting all the way down. Really nice feeling. Except for the knotted up muscle in my butt ...

Comment #19 - Posted by: Mike Gray - Switzerland at September 3, 2007 1:03 AM


OK, apparently I used too many exclamation points while calling everyone like Owen, #16 insane! I think I used 6 or so which means my comment didn't get posted. No spanking Nancy for me anytime soon.

Today was my second WOD ever. After Tuesday that is. I had to skip everything else and thanked the Lord that I live on the ground floor with no stairs. I still only did 100 walking lunges. I was thinking that this WOD was perfect to ease myself into CF as I consider myself in decent shape. LOL! What a great idea....NOT! Insane!

For the ladies out there. My pull up skill is a far cry from even happening. What is the best way to get better? I would like to do little something everyday to improve. I'd appreciate any feedback.

Today I did 4 rounds of:
25 BE
on my bed with my feet hooked under a 40 lb free weight.
Didn't time it, but I did better than I expected. We'll see what happens when I wake up tomorrow.

I'll do Nancy on a diet tomorrow. I'll shoot for 45lb overhead squats.

Comment #20 - Posted by: Martina at September 3, 2007 1:24 AM

Nancy - a lot of women find pull-ups hard - I'm one of them!
Alternatives are:
gravitron type machine, if your gym has one (it has a platform and counter weight so you can lift less than your weight and get a decent number of reps in).
Jumping pull-ups
Assisted pull-ups (get someone to hold your feet and boost you a little if necessary - or there are rubber bands you can buy)
Negative pull-ups (climb or jump to the top position, then lower very slowly. Rinse and repeat).
Body rows. Find a rail in a park, or use the bar on the Smith machine, or a barbell inside a squat rack. Hang below it, feet on the floor, then pull yourself up so that your chest touches the bar. You can also do these using gymastic rings, if you have them.
Good luck.

As for me, I did some OHS yesterday. Going to save Nancy for tomorrow and so some running tonight. The gym is a no go area on Mondays - it's always far too crowded. The second I stepped off the treadmill to do my squats someone would nab it.

Comment #21 - Posted by: Cal Jones at September 3, 2007 1:55 AM

#18 Martina-
In addition to the list Cal Jones wrote up, the best way to improve with pull ups is...drumroll please...Do more pullups.

The CrossFit warm up is great for this because it really helps you focus everyday on building the strength up.

Happy CrossFitting!


Comment #22 - Posted by: jknl at September 3, 2007 2:16 AM

CFWU 3x10
5 rounds of 400m
5 rounds of bodyweight squats x 30
Time: 22:08

45lbs x 10
65lbs x 8

Ended it there.

Comment #23 - Posted by: Jonah at September 3, 2007 2:33 AM

So you guys are saying there is no magic? OK then, I'll work on it the regular way. Thanks so much for the info!

Comment #24 - Posted by: Martina at September 3, 2007 2:34 AM


did the OHS with 45p oly bar.
( I had a very heavy soccer game yesterday so this was just to keep up)

time 15 min.

Could do it faster if I was fully fit. Also did the running easier.

Comment #25 - Posted by: onefinesuri at September 3, 2007 2:58 AM

19:08; 95x2,75x2,65#s

Comment #26 - Posted by: pwoodruff at September 3, 2007 3:03 AM

Anyone out there know of any good suppliers either in the UK or who will ship to the UK?

I need a hex bolt for my Olympic Bar. i.e. Connects the sleeve to the bar, trying online here in the UK but they either don't sell components or want to sell you a full bar set.

We were doing a crazy beach sesh on sat and the bolt must have worked loose as when I was unloading the kit later on that afternoon it was gone as the sleeve fell of narrowly missing my foot.

Any help you can give me would be much appreciated. Feel free to email me


Comment #27 - Posted by: firemanben at September 3, 2007 3:10 AM


85 lb bar.
All 5 rounds.

after two straight days of legs, im done. If i can walk tomorrow it'll be a miracle.

but it was still fun.

Comment #28 - Posted by: Chris at September 3, 2007 3:13 AM

for those out there opting for the much cheaper Yukon GHD. First off it works great. with one exception ... the bottom adjustment knob strips really easily. I have had mine for about 2 months and its stripped out which gives it the wobbles .. its an easy fix to replace with a substitute for those that are mechanically inclined (which I am not,but am working on it). I guess there was only a first off no seconds are coming to mind now =\

Comment #29 - Posted by: jamienoki at September 3, 2007 3:24 AM

No time for full WOD. Just did CFWU X 3.

Comment #30 - Posted by: Jorge E at September 3, 2007 3:35 AM

I have a question regarding prescribed weights for the WODs. With WODs like Fran, or today's Nancy, the prescribed weight is 95#, or approx. 55% of the generic male Crossfitter's bw of 175. For females, is the generic weight is assumed to be 120, since a female-scaled weight for Fran is 65#?

Does that mean that as a female weighing approx. 150#, my goal should be to use 80# for these WODs?

Also, does that scaling apply to WODs like Diane, which includes a 225# deadlift? 175 x 1.25 = ~220#, so a female's prescribed weight should be 120 x 1.25 = 150#? Or should EVERYONE's goal be to use 225#?

I've looked everywhere in the FAQs, I've been to a certification, and I haven't found a solid answer yet, so any advice would be greatly appreciated - thanks! :)

Comment #31 - Posted by: ldemarco at September 3, 2007 3:44 AM

Recovering from hip flexor strain, no running or weighted squats for me. Subbed this:

5 rounds for time of:
400 m row
Overhead squat, 30 reps (very light bar, my guess is 2-3 kg)


Walking down the stairs was an adventure after this one.

Comment #32 - Posted by: jon at September 3, 2007 4:26 AM

#29 - I noticed the same thing with my Yukon. I will have to be careful. Guesss you get what you pay for, most GHDs that I have seen are close to $1K so $200 is not bad. Glad it is just me and a few other crossfitter using it.

Comment #33 - Posted by: k9thatbites at September 3, 2007 4:45 AM

3 scaled rounds in 19:33

First set of overheads at 65#
rest at 45#

Comment #34 - Posted by: Scott C. at September 3, 2007 4:50 AM


Hey Ben, the session on Saturday was crazy!! What a great day to meet. I've been feeling the benefit.

Comment #35 - Posted by: Leon at September 3, 2007 4:59 AM


17:45 as rx'd

Comment #36 - Posted by: Kenny Koonz at September 3, 2007 5:03 AM

29 yo male. 6'4 216#
as rx'd 14:49

Took 26 seconds off my result from last time I did Nancy. (April 28 WOD)

Comment #37 - Posted by: Richard at September 3, 2007 5:25 AM

Just wanted to send my thanks to everyone at the Jax cert for a great job and a great time.

TJ, Lance and Kara, it was great coaching with you. Mike G, it was nice drinking with you. Sorry we kept you out so late. I'll take some of the responsiblity for your latest Fran. Tony, thanks for the invite on the pool workout. J-Mac, Derek and DJ thanks for the push. Thanks Coach Glassman for calling me out. You really made Jenni's weekend with that move. And thanks to Dave for making it all come together.

I am looking forward to seeing everyone again real soon.

Comment #38 - Posted by: Tommy Orr at September 3, 2007 5:29 AM

as Rx'd 15:10

27 yom, 6' 210lbs

Comment #39 - Posted by: Nick at September 3, 2007 5:35 AM

#20 Martina,

I concur with Kate and Cal. When I started 4 months ago I could barely even hold myself up on a bar. I got a pullup bar for my doorway at home for jumping and negatives, and used the gravitron at the gym, both for pullups and dips. I haven't been as dilligent as I'd like about working on my pu's, but just doing the CF warmup before every workout has helped immensely. Also, I like the gravitron and someone assisting me because I get the full range of motion, going from arms fully extended.

If this is your first time doing OHS, try practicing them with a broomstick or pvc pipe first. They are quite awkward at first. (I used my hockey stick). My first Nancy was scaled at 3 rounds with two 15# dumbbells.

Check out the CF affiliate Brand X Martial Arts for scaled versions of the workouts. Happy CFing!

Really, really psyched for the CF cert this December in Charlotte. I've been waiting for one to come near me - thanks coach!

Comment #40 - Posted by: Wendy at September 3, 2007 5:52 AM

Yesterday: Painstorm XVII (I think) -- this was punishment for my Wolverine shame...

As many rounds as possible in 40 minutes

75 pounds for each:

5 x deadlift
5 x hang power clean
5 x front squat
5 x push press
5 x back squat

20 rounds, which is a 3 round improvement from January. Doesn't sound like much, but its actually a 75 rep improvement.

Very difficult 40 minutes, wish I could say it burned my Michigan sorrow away...but it didn't. Maybe Nancy will help.

Comment #41 - Posted by: bret kleefuss at September 3, 2007 5:56 AM


Playing catch-up. Would appreciate any comments or criticisms on my combined workout.

3rds for time of
30GHD Sit-ups
25Back Ext.
400M run

Did my CFT yesterday so I was a day behind.

Comment #42 - Posted by: will at September 3, 2007 6:04 AM

14:24 as rxd

Comment #43 - Posted by: jpf at September 3, 2007 6:05 AM


As rx'd - 20:13, last time 26:45

Comment #44 - Posted by: Rick at September 3, 2007 6:12 AM

The Jacksonville cert was awesome! Thanks to Coach, Nicole, Dave, Rob and all the HQ staff. TJ and Derek, you guys have a great facility. Thanks for having us out there. Tommy, Johnny Mac, and Jenni, I had a lot of fun hanging out with you guys. Though, I hold you totally responsible for my horrible FRAN performance. Hopefully, I'll see you guys again, soon.

Comment #45 - Posted by: Mike G_CFATL at September 3, 2007 6:14 AM

'SLS CrossFit' (a small unofficial St John's, NL garage)

Lisa, Tammy, Carla and Brenda did 'Nancy' at 9:30am; Little Paul(post #26) and Steve at 6:30am. Big Paul, Craig, Kim and Bill will do the wod at 6:30pm!

Lots of running on the rock!

Comment #46 - Posted by: pwoodruff at September 3, 2007 6:31 AM



Wsn't feeling so fast today - those 400m runs were jogs, not sprints. But I was getting all the way down on my OHSs, which was very satisfying. And very painful.

Comment #47 - Posted by: Mike Gray - Switzerland at September 3, 2007 6:35 AM

#35 Leon.
Likewise my man. It was a great session.
The pleasure was all....the spectators! I really felt old and weak after that sesh, in fact I had to have a sleep that afternoon.

I am back on duty Thursday a.m. so we should try and get together tomorrow or wednesday with Kempie to discuss our shared interests.

Also, got some great photos of you KB and KEg pressing. I'll emeil them through for you.

Give Kempie a ring find out when you guys are free and I'll make myself available.

Comment #48 - Posted by: firemanben at September 3, 2007 6:36 AM

Loved the Jacksonville cert this weekend.

I drove the 2 hours back home, pulled into the garage, beeped the horn and had my husband carry me in the house....not really.

I do need the name of that nice trainer that picked me to do Fran the day after doing Cindy though. I would like to mail him a thank you card.....


Comment #49 - Posted by: Laurel at September 3, 2007 6:40 AM

19:29 with 30kg OHS (felt heavy...2 minutes off PR)

Then, did Sunday's GHD/Back extension WOD
Subbed 35lb good mornings for back extensions

Comment #50 - Posted by: Mary Ann at September 3, 2007 6:58 AM

12:48 as req'd , outside run and squats.. Driveway is tough

Comment #51 - Posted by: Trained at September 3, 2007 6:58 AM

#20, pullup advice for grrlzzz...

First of all, it's a weight to body strength ratio thing. If you are light, then you'll get them faster. If you are heavy, it's going to be a very, very long haul. Eat the zone & get light and strong.

Also, check out the message board on Lynne Pitts. She's a pullup monster. She's got some advice in one of the CFJs. All hail Lynne.

Here's how i got my pullups:

1. install a pullup bar at home. they're less than 10 bucks. every hour, go and try one out. when you pass the bar, try one out. i heard of a guy who put his in the bathroom, just so he'd have to and use it a lot. you will get pullups so much faster if you're working on it at home, where you have constant access 7 days a week. Your gym time will get you there eventually, but if you practice at home, you'll get there scary fast.

2. buy some big rubber bands to assist your pullups. you still have to work at it, but you'll be building the full range of motion. From hang to bar at chest. good habits right from the start. drop off the bands as you get more strength or you lose weight.

3. after you get your first pullup, celebrate! text everyone you ever knew about it. then, get back at it and try for 2. there's a tipping point, where you start to really pick up steam, and pretty soon they go on sale and you can buy them in bulk.

4. Another tip for after you get your first dead hang pullup without any bands: do as many dead hangs as you can, then when you get tired, finish up with jumping pullups, or slip a band back on to finish your set. That will get irritating quickly, and you'll work really hard to get rid of that pesky band. Soon, very soon you'll finish your set with dead hang and jumping.

5. practice kipping at this point. check out eva's video. and, watch everyone's totally personal kip style. once you decode kipping, the sky is the limit. Here's the unseen magic to the kip: use your abs. Make them join in the effort. Swing your butt, then throw your legs, contract your abs, then with your arms pulling for all you're worth... ooooohhhh.... now i get it!

5. pullups aren't hard. they're the free parking space on the game board once you decode kipping them. murph seems scary to you now, but soon enough you'll be able to do 100 pullups in a single day. have faith, they will come, and once they start finding you, you'll wonder what you're going to do with all of the extra ones you've hardly got time or space for. i stuff them in my pockets and hand them out to my friends as party favors. i'm also occasionally an ass and feel compelled to show off in front of men who are struggling to do one or two. hee hee. Then I wrap those guys up in thin but high tensile strength string, inject them with paralyzing poison, and hang them in the corner of the gym until I'm done with my workout and feel like a one block zone snack.

just kidding about the last part. I'm spider chick because i have long limbs, a small torso, and just love to climb up ropes.

but the stuff about the pullups is absolutely true.

Good luck!

Comment #52 - Posted by: Spider Chick at September 3, 2007 7:04 AM

oh nancy nancy nancy...

Comment #53 - Posted by: tekev at September 3, 2007 7:06 AM

Still new to CF and this was first encounter with "Nancy." I must admit, someone was punishing me for taking it easy this holiday weekend!

Trimmed OHS to 75lbs
Could only do 3 rounds :(

Comment #54 - Posted by: jonathan at September 3, 2007 7:07 AM

What a great weekend in Jax! I apprecite all the trainers and coaches taking the time to spread the knowledge in a patient and helpful manner. It was intersting to observe the different coaching styles from the trainers and to see what works for whom. Thanks for all the pointers, props, and constructive criticism. Please keep in touch and if anyone is in Charleston (or Spain) let's work out!

Comment #55 - Posted by: Cris M at September 3, 2007 7:09 AM


Comment #56 - Posted by: Ken P. at September 3, 2007 7:19 AM

Great cert in JAX this weekend. If you have never been to a seminar, I highly recommend it. The Crossfit HQ crew is fantastic. This was my first time as a "red-shirt." All of the red-shirt trainers from all over the country were a lot of fun and very knowledgeable. The first-time participants were hungry for a Crossfit education and demonstrated some incredible physical talent. As always, Crossfitters distinguished themselves from other "gym rats" by being humble, friendly, helpful, personable, knowledgeable, passionate, attentive to form and precision, and fun to be around.

Way to go Coach, Dave, Tony, Nicole, Rob, Jamie, and the rest for putting together another fantastic seminar. The biggest compliment a trainer can get is that they are good at what they do. And, you guys are EXCELLENT at what you do, so thanks again.

Comment #57 - Posted by: Dan D. at September 3, 2007 7:23 AM

I almost forgot to thank Lauren and Deana for their "behind-the-scenes" work. Big thanks to you two as well!


Comment #58 - Posted by: Dan D. at September 3, 2007 7:24 AM

Gonna do "Nancy" tomorrow.. those overhead squats are not the easiest ones to do. Quite a strange movement to me, but should practice with it.
Today did Saturday´s WOD, "CrossFit Total":

Back Squat 308
Shoulder Press 132
Deadlift (stiffed leg) 344
total: 768

- OlliS

Comment #59 - Posted by: OlliS at September 3, 2007 7:29 AM

DJ, we see you hidin' back there! Looks like a cool time.

TJ, looking good mister.

Comment #60 - Posted by: steve hb at September 3, 2007 7:40 AM

Gym is closed today so did-

Burgener warmup x3

5 Rounds for time:
Sit ups, 30 (ab mat style)
Good mornings

Time = 7:38

Push ups
Time: 9:41

Happy Labor Day!

Comment #61 - Posted by: in8girl at September 3, 2007 7:44 AM

21yoM 5'10 178
Annapolis, MD

I'm a newbie - used only 45 lb barbell for OHS

Wow, only my 4th crossfit workout, and it really hurt in a good way. Crossfit is definitely catching on at the US Naval Academy. We enjoy beating ourselves up, so please keep giving us incentive to do so.

Comment #62 - Posted by: Sam at September 3, 2007 7:49 AM

m/33/5'9"/175-[124 days since CF Columbus Ohio]


Comment #63 - Posted by: EnDeR at September 3, 2007 7:49 AM

The gym is closed for the Labor Day weekend so subbed using a dowel with a couple of paint cans hung on the ends for my ohsq. Rather light, but used what I could find.


Comment #64 - Posted by: SueAnne at September 3, 2007 7:51 AM

17:32 whew. I drenched the gym treadmill!

Comment #65 - Posted by: Dave at September 3, 2007 8:19 AM

bw: 185

Subbed elliptical. 15:20

Comment #66 - Posted by: Rick510 at September 3, 2007 8:19 AM

#20 Martina
I have been doing crossfit about 3 months now and I still cannot do 1 strict pull up, BUT I have vastly improved. All I have done is the recommended work outs as best I can, I also do the crossfit warm up most days. I use do the gravatron at the gym. I started at 80 lbs assist and I am now down to 30!
One word of warning thought, I felt like I was not improving enough a month or so back. I ended up hurting myself because I pushed myself to hard. Do what you are able and just keep at it. Slowly but surely it will come!

Comment #67 - Posted by: verve at September 3, 2007 8:22 AM

wu- 3 rounds of samsons, 10 push ups, 15 sit ups.

did 20lb. squats rather than 95!
Otherwise as Rx'd. 25 minutes
I did have to go all the way across the gym for each rotation.
that ate up a lot of time.


Comment #68 - Posted by: verve at September 3, 2007 8:26 AM

Neil: 23:32

Comment #69 - Posted by: Team(of one) Lakeland at September 3, 2007 8:36 AM

oh squat 20kg
time 17:50

3 sec quicker 10kg more

Comment #70 - Posted by: paul grew at September 3, 2007 8:45 AM

Subbed weight to 77lbs or 35kg.

Managed 5 rounds in just over 20 minutes, was very hard. My core has been annihilated!!

Also did CFWU x2 (5 pull-ups) and finished up with 10 minute cool down on cross-trainer.

Comment #71 - Posted by: Chris B at September 3, 2007 8:47 AM



Comment #72 - Posted by: jay at September 3, 2007 8:47 AM

As rx'd, 24:29

Legs felt pretty good; OHS form was excellent; lungs burned during the running.

Stopped to talk w/ Mike from Alabama - he's being deployed in two days. I figured talking w/ him was more important than shaving off a few minutes from my WOD.

Comment #73 - Posted by: mbalanda at September 3, 2007 8:50 AM

#51 Spider Chick-
Right on!

Still taking a rest cycle so instead of Nancy, went for a 5 k hike in the woods with N and the dogs.


Comment #74 - Posted by: jknl at September 3, 2007 8:54 AM


Five rounds for time of:
400 meter run (High School Track)
95 pound Overhead squat (Sub 60 lb Sandbag), 15 reps
Total Time -16:29

Comment #75 - Posted by: auroragary at September 3, 2007 9:01 AM

Lost alot of time in transition running from basement to garage.
12:53 work, 4:31 in transition
All OHS unbroken thanks to extra rest.
Great Workout!

Comment #76 - Posted by: chris l at September 3, 2007 9:03 AM


subbed broomstick for 95 pounds (no gym, flat tire)
cut to three rounds


Comment #77 - Posted by: Joshua Holmes at September 3, 2007 9:04 AM


A much more encouraging day than the CFT was.

Today: 65#, 17:02
20 May: 1@65#, 4@45#, 21:00

I'm still far from the guys/girls in the videos, but I can feel good about that improvement!

Comment #78 - Posted by: Ryan Whipple at September 3, 2007 9:13 AM

12:48 as rx'd

Comment #79 - Posted by: SDG at September 3, 2007 9:23 AM


1st time with Nancy
24:52 as rx'd

95# overhead is a lot of weight for me at this point, last couple of sets were terribly slow.

Comment #80 - Posted by: TX Aggie at September 3, 2007 9:35 AM


Sub 65# for the OHS


Comment #81 - Posted by: ldemarco at September 3, 2007 9:43 AM

Standard Monday off. Run tomorrow in anticipation of CFT per Coach's last cycle.

Comment #82 - Posted by: bingo at September 3, 2007 9:46 AM

18:11 using the girl weight of 65# for OHS. Actually, the first 7 OHS in round 1 were with 70#. Slower than last time with a lighter weight and better fitness -- I just finished vacation which had a fair amount of cheat meals :)

Comment #83 - Posted by: Norma at September 3, 2007 9:47 AM


"Slightly Heavy Nancy" w/97# (closest I could get to as rx'd with a women's oly bar)

14:58, pr by 0:29 with 5 more lbs. All OHS sets unbroken. Having to power snatch bar each round was great incentive to complete the set of 15 in one go.

Thanks Coach

Comment #84 - Posted by: ScottH at September 3, 2007 9:48 AM

Last time I did Nancy I used 75lbs and finished in 18:50s. This time I used 85lbs and finished at 20:20. Next time Nancy shows her face I will do as rx'd.

Comment #85 - Posted by: gahskier at September 3, 2007 9:53 AM

26:01. LOTS of running around between treadmill and bar -- different rooms -- as well as nonsense with people turning off my treadmill, taking the rack, etc. Won't say I didn't mind the breaks but I could've definitely done better; I felt good on the squats.

Comment #86 - Posted by: Brandon at September 3, 2007 9:53 AM


Would've been faster, but some guy at the gym watched me set up the bar, and then moved my towel, running stopwatch, pen and paper while I ran around the track so he could change the weight for 1 set of back squats. I had to set up another bar.

Comment #87 - Posted by: CBR Chi-town at September 3, 2007 9:54 AM

awesome workout. loved it...

Did not have near as much trouble with the OH squats as I thought I would. The 400's however....another story. I should have run faster!



Comment #88 - Posted by: Tim Hamilton at September 3, 2007 9:59 AM



2nd WOD (scaled: only3 RDs, 45# OHS, full 400m run)

Anyone have any advice for OHS? I've watched the videos and practiced going lift during the CFWU for a while but I can't seem to stay upright enough to keep a heavier weight over head. I have very long legs and a shorter torso for my height, but still feel I should be more upright. As I lower down I have to bring the weight closer to my body. Could this be a shoulder inflexibility that I have to work on? Any other ideas?

Comment #89 - Posted by: Shuster at September 3, 2007 10:06 AM

CFWU x3 (10 reps, subbed air squats for overhead squats)

5 rounds for time of "Nancy":

400m run
OHS with 25 lbs first round, empty bar rounds 2-5

31:47 (13 minutes spent walking between basement and start of 400m run course and removing weights from bar after first set of squats)

Due to shoulder flexibility issues, overhead squats are very difficult for me--concentrated on form using empty bar forcing myself to push the bar up over my head (doesn't feel good at all).


Comment #90 - Posted by: BarbJ at September 3, 2007 10:11 AM

Jake 35/180
Wyatt 11/87
We ran around the block which is 500m
J:23:10 as rx'd
W:22:48 w/10# DBs

Comment #91 - Posted by: lawman698 at September 3, 2007 10:11 AM

I just read the workout again and we did thrusters not OHS

Comment #92 - Posted by: lawman698 at September 3, 2007 10:12 AM

I'll go on record to say I really dislike this neighbors could probably tell as I was out swearing during the 400M...


Comment #93 - Posted by: tedw at September 3, 2007 10:16 AM


as rx'd: 17:18.

The neighbors, gathering on their lawn for their Labor Day party, looked at me first with wonder as I ran by for the first round. By the last, it was sheer sympathy.

Comment #94 - Posted by: edevine at September 3, 2007 10:18 AM


As rx'd ,except for 85 lb. OHS, 20:09

Still hurting from 400m lunges, is that normal?

Comment #95 - Posted by: chili at September 3, 2007 10:21 AM

18:45 65 lbs OHS

Comment #96 - Posted by: Jim H at September 3, 2007 10:22 AM

Coach, trainers, Nicole, Dave, CF Gurus...thanks for a great certification. After doing CF almost always solo for the last nine months in about a dozen countries during my military travels, I have become a rabid supporter and rabid about learning more, but I have had to do it with nothing but virtual coaches. The Cert this weekend in JAX was everything I could hope for and more. Despite Coach being our Grand Puba, he is very humble and easy to talk to. I enjoyed the mix between classroom and real demonstration. The lectures/discussions were varied, eye-opening, and motivating. The attention from all the trainers during the hands-on sessions helped me take my form up a huge notch (including my 1st muscle-up!), but also reminded me how much more I want and need to know and practice. Finally, it was great talking to a bunch of others that share my passion for CF. I made some new friends in Patrick, Corey, and Kelly. I hope you guys (or anyone else I met from the Cert) can push/taunt/encourage me via the comment board or in a workout in the future. I promise to do the same. Thanks again Coach and the rest of the Cert Crew!

Comment #97 - Posted by: Garth at September 3, 2007 10:26 AM


As rx'd except used 65 lbs. on the OHS.
Great workout.

Comment #98 - Posted by: Kevin Easterling at September 3, 2007 10:29 AM


#94 chili: don't know if it's normal but i've been crossfitting for two years now and i'm right there with you. that was the roughest leg workout ever in this program.

nancy as rx'd 19:38

last three sets of squats broken into 10s and 5s. can't dump the weights at my gym so have to play it safe.

Comment #99 - Posted by: ken c at September 3, 2007 10:38 AM

18:30 as rx'd

- 3 minute improvement from last time (Dec'06)

treadmill 9.0, 9.0, 8.5, 8.0, 7.5 mph
OHS broken only in rnd 4 (10,5)

Comment #100 - Posted by: John Messano at September 3, 2007 10:40 AM

Hey folks....

I was wondering if anyone had experienced neck pain/headaches associated with overhead squats. I had this happen during today's WOD. I was able to eliminate the symptoms after the first two sets by moving the weight more forward than I felt it ought to be. Is my form wrong? The discomfort went away by the time I was half way through my 400s.

Oh yeah,
as RX'd on a treadmill and running down a flight of stairs to get to the weights each round:

Comment #101 - Posted by: knoxville Josh at September 3, 2007 10:46 AM


5 rounds
10 OHS 95lbs
400 Meters


Comment #102 - Posted by: alex at September 3, 2007 10:46 AM


Nancy as Rx'd
18.08, which is .15 off my PR. Not sure why that is, because my 4 of my 5 runs were faster?

Comment #103 - Posted by: Denver Sheepdog at September 3, 2007 10:47 AM

jump rope for the run/250 per round
95lb OHS
all rounds of OHS unbroken.

Comment #104 - Posted by: lobo at September 3, 2007 10:48 AM

Sub'd: 65#'s

Sub'd: 45#'s

Comment #105 - Posted by: tjo at September 3, 2007 10:50 AM

CF'er for one week now, sub'd 95# with 45# bar - still getting used to the OHS... 19:35

Comment #106 - Posted by: Steve at September 3, 2007 10:51 AM

love you nancy ;)




Comment #107 - Posted by: tekev at September 3, 2007 10:51 AM

did some GHSitups with 2 benches close together ,put 4 45lb. plates on one bench and hung my butt off the other ,worked pretty well.

Comment #108 - Posted by: lobo at September 3, 2007 10:53 AM



no weights so used 50lbs steel square tubing


this one was fun!


Comment #109 - Posted by: robin finlayson at September 3, 2007 10:54 AM

65lb ohs

Maybe I shouldn't have played squash first.

Comment #110 - Posted by: Poe at September 3, 2007 10:55 AM



400m OHS with 50lbs square tubing (steel)

11 min 10 sec


Comment #111 - Posted by: robin finlayson at September 3, 2007 10:55 AM

no gym, so modified Nancy to:

5 rounds of
400m run
30 weightless OH squats


Comment #112 - Posted by: bcf at September 3, 2007 10:56 AM

40yof, 149lbs

3 mile run (outoodrs, mostly park trail), 29:55 (PB)

Comment #113 - Posted by: Cal Jones at September 3, 2007 10:57 AM


bad knee so I subbed jog 150m, can't really run
60# OHS (snatched each time to start)


Comment #114 - Posted by: epicurius at September 3, 2007 10:59 AM

Nancy (as written)


OHS unbroken, runs a little slow

Comment #115 - Posted by: jared b at September 3, 2007 11:01 AM

As Rx'd - 13:56.

Comment #116 - Posted by: Angry G at September 3, 2007 11:04 AM



1st set with 95# took just over ten minutes as i couldn't get more than 3 at a go, so i subbed 45# for the last four rounds and did them unbroken with good form. probably should have done 65# or 75# for all five. all 400m were actually .3 miles on treadmill, far, far away from squat rack...

looking forward to more OHS - i love/hate these guys...

Comment #117 - Posted by: esteban at September 3, 2007 11:04 AM

13:46 First rd of ohs was the toughest but all sets were unbroken.

Danielle 14:55
15lbs ohs

Comment #118 - Posted by: CRussell at September 3, 2007 11:09 AM


As rx'd - 15:18

Comment #119 - Posted by: MWade at September 3, 2007 11:09 AM

JAX cert seminar was fantastic. The best thing was seeing Coach and the trainers in their "natural environment" and making it look easy. To me - it was definitely difficult. Coach almost seemed bored by the technical "why it works" lectures and you really saw him wake up when they started dealing out the pain. That is what Crossfit is to me - actions leading to results, less talk about trivia.

That said - I could have listened to Coach talk for hours, he knows this stuff but more than that - knows how to express it. I suspect that was fostered by contact with what he called "invincible ignorance" in the movement that is dumbing down fitness.

I went to learn and did I ever. Seeing with eyes open from now on -
Thanks to the whole lot of them.

Comment #120 - Posted by: Matt D at September 3, 2007 11:11 AM


Comment #121 - Posted by: F.B.C at September 3, 2007 11:11 AM

17:47, OHS with only 45lbs bar. As my unit prepares to leave Iraq and go back to the land of paradise, I once again want to say thanks to the entire CF community for your overwhelming support of all our Soldiers in Iraq and Afghanistan. You truly are a special group of people. A little nutty, but special!

Comment #122 - Posted by: Ranger Chappy at September 3, 2007 11:13 AM


as rx'd 16:10

Comment #123 - Posted by: CAM at September 3, 2007 11:14 AM

about 19 minutes on analog wall clock. all ohs sets unbroken.

Comment #124 - Posted by: kevin c at September 3, 2007 11:14 AM

M 28yo 5'9" 180

around 20 min. as rx'd, been lurking on this site for about a month and doing the workouts fairly regularly for the last 2 weeks or so. First experience with OH Squats. Underestimated the difficulty (not as bad as I did with the 400m lunges but underestimated all the same) but was able to do it (albeit a little slow on the time).

Comment #125 - Posted by: MMalmfeldt at September 3, 2007 11:16 AM

BW 60kg

My right wrist hurt from the first set. Even with the wraps. Subbed 500M row on c2 level 5.

Set 1 45kg
set 2 40kg
set 3 30kg
set 4 30kg thrusters, OHS wrist pain was too great
set 5 30kg thrusters
Total time an embarrassing 22:34.

Comment #126 - Posted by: TJKingKong at September 3, 2007 11:17 AM

pre: practiced OHS, still learning
wod: did yesterday's wod
run 400m: 120, 123, 121
run 200m: 35

need to do more running speedwork

Comment #127 - Posted by: silence at September 3, 2007 11:18 AM

Full warm-up sans oh squat


Comment #128 - Posted by: FISH at September 3, 2007 11:26 AM

18:44 with full warm-up. Form getting better.

Comment #129 - Posted by: 5&Counting at September 3, 2007 11:28 AM


First time doing overhead squats; they are fun

glad it was a nice cool 93 today outside only in the low 100s in the garage to lift

as rx'd 26:51

1/4 mile run then 15 overhead squats with 95lbs
1/4 mile run then 15 overhead squats with 95lbs
1/4 mile run then 10, 5 overhead squats with 95lbs
1/4 mile run then 10, 5 overhead squats with 95lbs
1/4 mile run then 10, 5 overhead squats with 95lbs

Comment #130 - Posted by: OSV at September 3, 2007 11:35 AM

Coach Rip, Dr. Kilgore, KStarr, et al.

Response to your inquiry posted #44 9/2

Comment #131 - Posted by: bingo at September 3, 2007 11:40 AM

17:07, which is about 20 secs off last time. Given poor fitness due to holiday diet, I will take it happily. Last two runs were 9.2 and the first set of OHS were unbroken. BW=155#


Comment #132 - Posted by: TK at September 3, 2007 11:41 AM


65lbs for OHS


Comment #133 - Posted by: Kirsten C at September 3, 2007 11:43 AM

Raz: 35/M/174#
rx'd: 14:07

freddy; 42/M/182#
rx'd: 14:54

Being off the Zone for the last few days really killed my run times. All sets unbroken on OHS. I remember my first cert when I couldn't get more than 11 reps with 75#.

Comment #134 - Posted by: freddy c. at September 3, 2007 11:50 AM

Just wanted to thank all of the participants at the Jacksonville Cert, coaches and students. I learned a lot and enjoyed the sense of camaraderie. Also congrats to all who got their first muscle up. Good Work !!

Comment #135 - Posted by: topaz at September 3, 2007 11:53 AM


first time

as rx'd


Comment #136 - Posted by: Adam W at September 3, 2007 11:59 AM

10:39 as rx'd


Comment #137 - Posted by: OPT at September 3, 2007 12:05 PM

Age: 30 BW: 180 Ht 6'1"
1st set, 95#, 2-5th 85# OHS
closer to 300-350m run.

75# OHS

Comment #138 - Posted by: Chris R at September 3, 2007 12:05 PM

did a mix of today's and yestedays workou.
3 rnd/time of
- 400 mtr run
- 15x oly-bar OH-sq
- 20x bak ext
- 25x GH-sit-up
time: 17:53 min
extra: 2 rounds of
- 1 snatch, 10x oly bar OH sq
- 1 snatch, 10x oly bar OH sq
- 15x pull-ups
time: 6:20 min. And I put up a monkey bar (horizontal ladder) in my garden. have fun, Johan

Comment #139 - Posted by: Johan Nederhof/Rotterdam at September 3, 2007 12:07 PM

on a treadmill & 45# bar only. Shoulder not up to heavy overhead squats after motorcycle accident.

Comment #140 - Posted by: Travis L @ CS Florida at September 3, 2007 12:07 PM


Scaled/subbed this one. Not confident yet with my OHS technique.

5 rounds:
2:20 rowing
10 X #80 OHS


Comment #141 - Posted by: TomF at September 3, 2007 12:10 PM

17:45, including wasting time running across gym to find a treadmill. First 3 rounds unbroken, then broken 11/4, 7/8 for last 2 rounds.

Comment #142 - Posted by: FireSmac at September 3, 2007 12:12 PM

Almost forgot, took 2:30 off my last time. Great job Casey...

Comment #143 - Posted by: FireSmac at September 3, 2007 12:13 PM

sub'd 45 lbs OHS, ran outside

funny thing is last time i got the exact same time but used 25 lbs for OHS :)

Comment #144 - Posted by: OPT Mommy at September 3, 2007 12:14 PM


Woke up late and then had a HUGE fat filled meal.

Waited about an hour and then:

50 ham glute sit ups. 50 leg lifts.
30 pull ups w/20# assist, 30 dips w/20# assist,
30 cable cross @ 70#.

5 rounds as recommended in 19 min flat.

30 alternating dumb bell curls @ 35 #
1 hour on the bike....happy labor day everyone out there.

Comment #145 - Posted by: walter scott binns III at September 3, 2007 12:15 PM


1st time doing Nancy

as rx'd


Comment #146 - Posted by: Jensen at September 3, 2007 12:19 PM

46 y/o today at 154#
16:08 subbed 65#
good - only used 25# bar in the past so very happy with the progression. 15/15/8,7/15/12,3 for breakdown. too much time wasted getting started/set up after the runs. my run times drop off dramatically it seems. first round was 2:38

Comment #147 - Posted by: Intent at September 3, 2007 12:24 PM

Whew... Nancy doesn't play around.

32:29 as RX'd

Comment #148 - Posted by: James at September 3, 2007 12:25 PM

As Rx'ed 15:57

30 pd squats
As Rx'ed 16:02

Comment #149 - Posted by: jcoleman at September 3, 2007 12:29 PM

"Nancy" (Scaled)
Five rounds
400 meter run
45lb. OHS x 15


Comment #150 - Posted by: C. Rhaly at September 3, 2007 12:46 PM

as Rx'd 25:20

Comment #151 - Posted by: mhollis at September 3, 2007 12:52 PM


Pretty stiff and getting sorer by the minute. Will use Nancy as a way to limber up by pacing and going light. No keeping time.

Comment #152 - Posted by: knholm at September 3, 2007 1:00 PM

still catching up because i'm adding in some other workouts tailored to some specific and upcoming fitness goals. did the 400 meter walking lunge today. man, what a monster. loved it.

Comment #153 - Posted by: hub at September 3, 2007 1:11 PM


with 45lbs bar, first time OHS need to work on form so i do not fall over

Comment #154 - Posted by: KSC at September 3, 2007 1:12 PM

19 yom 178 lbs

5 rds

400 m run

65# ohs up until red 10 of round 3, then 45# ohs for remainder

28 minutes

Comment #155 - Posted by: Linguini at September 3, 2007 1:17 PM

CFWU x3 - ohs; + hspu 3/3/2

Rd.1 95# x 15;400m
Rds. 2-5 75# x 15;400m
33 minutes

Comment #156 - Posted by: Chuckee at September 3, 2007 1:18 PM

Jax Cert was extrafantabulous! (yes its a it lol). First off, I would like to thank TJ and Derek for making it all happen and allowing me the opportunity to attend. Secondly, thanks to the CF training staff for the quality instruction and coaching. To be in the company of such wonderful individuals was both humbling and personal.

To the Jax CF crew...way to represent and I can't wait to workout with everyone again soon! I'm proud of everyone of you.

Dave, it was good training with you after having served with you. Marcus, likewise.

Mike, I take no blame for your Fran time! You're a grown ass man...suck it up lol.

To everyone that 'hung out' Saturday night, I can only hope you guys enjoyed your time spent in Jax. Anytime you're in the area, we'll do it all over again...with better times and scores lol!

I look forward to seeing all the faces and names again soon...

Comment #157 - Posted by: Chris Russell at September 3, 2007 1:18 PM


"Nancy" (First time doing a running version)

Run 400 mtrs (treadmill)
OHS X 95 lbs X 15

5 laps ( + a total of 300 mtrs of transition distance between treadmill and squat rack)


Have a good one.


Comment #158 - Posted by: neilfit at September 3, 2007 1:25 PM

M/UK/220lb/28 - British Paratrooper

I recently took the plunge to try crossfit instead of my regular long runs and heavy weights.

A few months ago with very little training I complete a 25 mile hill march with 55lb pack in 8 hours, my legs were sore for a couple of days afterwards, but NOTHING like the pain I went through laste week after the 400m lunges, I thought my legs were damaged!

After this I realised that this can only make me better, I took the advice of more experience crossfitters and stuck out the workouts no matter how bad I felt.

My legs feel stronger than ever this week so thanks to all those who felt my pain!

Nancy 11:20, run route was approx 450m, O/head squats were less than perfect and I need to work on the technique.

Tried to get max deadlift again afterwards as I have never done this until the CFT, wass more aggresive after reading some of the comments and improved by 45lb just by changing my attitude.

Max Deadlift 160kg (362lb), failed on 170kg, will try again when fresh!

Finished with 100 push ups in 4 mins as I have a fitness test next week and need to work on those.

Keep up the inspiration and the positive comments!

Comment #159 - Posted by: Wils at September 3, 2007 1:28 PM


Deadlift "Nancy"

5 rounds for time:
run 400m
deadlift 95# x15

Time: 17:50

Comment #160 - Posted by: LindaK at September 3, 2007 1:41 PM

40 yom 157#
Rds 1-2 75# ohs
Rds 3-4 65# ohs
Rd 5 45# ohs
Form suffered; probably should have started with less weight

Comment #161 - Posted by: Rusty at September 3, 2007 1:41 PM


Woke up with sore left shoulder, but it felt OK after a careful warmup.

As Rx'd 17:16 (6 minutes faster than last time), Sets 4 & 5 broken (10 & 5 reps)

Comment #162 - Posted by: Brian V at September 3, 2007 1:43 PM

27 YO Male
As Rx'd 16:45
All sets unbroken

Comment #163 - Posted by: Billy Moseley at September 3, 2007 1:44 PM

Still new to crossfit, on week two. Met a guy named John at the Pope AFB gym who was a real encouragement. Did Nancy with a 45 lb bar, then did a set of 20 each leg step up and down to a 18" step with the bar across my shoulders. Then did a few situps/back extensions. I woke up this am looking forward to my work out!

Thanks much and keep it coming!

Doc T.

Comment #164 - Posted by: Doc T at September 3, 2007 1:55 PM

The weekend was outstanding. To my " Team-3 Red-Shirts" Lance, Tommy and Kara; strong work. CHRIS, CRAIG, FAITH, You earned the Workout Warrior title. I never thought there would be too many folks to thank, There are. I truly mean this....thank you one and all.

Comment #165 - Posted by: tj at September 3, 2007 1:57 PM


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


First time and it hurt. Have numbness in my right arm.

Comment #166 - Posted by: steve at September 3, 2007 2:00 PM


4th set of OHS only broken set(10 and 5).


abs hurt from yesterday.. hope the PT test isn't tomorrow

Comment #167 - Posted by: David Vessey at September 3, 2007 2:05 PM

13:06, highly unsatisfied with this time as I was really intent on sub 12:45. I guess my week of less-than-stellar eating habits has finally caught up with me. My last 3 runs sank me badly although my squats went well dispite my lingering left shoulder issue. Time to recover well and come back fighting on Wednesday.

Comment #168 - Posted by: gaucoin at September 3, 2007 2:08 PM

22/m/175#/70 inch

28:24 with 45 barbell, no additional weight

Right shoulder was much more sore than left, ill take that as it developing to catch up in strength since it was operated on twice before.

Comment #169 - Posted by: bklyn_chris at September 3, 2007 2:09 PM

I've been experimenting with crossfit-style workouts for about a month, after some coworkers revealed to me that my bodybuilding bulk was worth exactly jack in the real world. I'm now officially following the crossfit regimen, starting with Nancy today.

Time: 22:54

Ouch. First time OHSing 95lbs though, so at least I have that. Damn those hurt. In the middle of the workout over half of my right arm between shoulder and fingertips went dead numb and I didn't regain feeling until now. Also began learning how to jump rope, eventually working to double-unders. Can get about 12-15 in a row before tripping up.

This is going to take some work!

Some stats (in lbs):

Weight: 173

-squat: 255
-deadlift: 350
-shoulder press: 135
-snatch: 115
-C&J: 155

Comment #170 - Posted by: warpzone at September 3, 2007 2:09 PM

5min rope skipping + CFWUx3

WOD as rx'd: 22:20

Did the workout outside in the rain and wind, so had a little disadvantage ;) But nevertheless, I feel like I'm a weakling :(

Comment #171 - Posted by: Leroy - Holland - 24yo m 173cm/72Kg at September 3, 2007 2:10 PM

pardon, that was supposed to be a 32:54 for time

Comment #172 - Posted by: warpzone at September 3, 2007 2:10 PM

Last time 17:47

This time 15:18! Nice improvement.

Comment #173 - Posted by: Joel at September 3, 2007 2:12 PM

Really wanted to be outside the whole time, so went to the track and subbed 25X55lb KB swings for ohs. 5 rds ~20:00

Comment #174 - Posted by: Ben L at September 3, 2007 2:16 PM

19:00 minutes. Lower back felt real tight from back extensions

Comment #175 - Posted by: zick at September 3, 2007 2:16 PM

18:21, used 65 lbs.

Comment #176 - Posted by: rpo at September 3, 2007 2:18 PM

1st Nancy. 45# OHS mod. 33:17. Practiced empty bar OHS all day, greasing the groove 10 @ a time for 15 sets before the workout. OHS felt good during the workout... 400m sprints need lots of work.

Comment #177 - Posted by: shiev at September 3, 2007 2:20 PM

46 yom 160#
14:35 as rx'd
400m 1:36/1:52/1:58/1:59/2:02

400m times were really bad today. :55 second slower than last time. All OHS unbroken

Comment #178 - Posted by: Jim D. at September 3, 2007 2:23 PM


as rx'd:


Comment #179 - Posted by: PJP at September 3, 2007 2:36 PM

25/m/160lbs - Finished in 12:49 but only used the 45lbs bar because this was a new one for me.

Comment #180 - Posted by: Dan-O at September 3, 2007 2:36 PM

18:45 as Rx'ed on treadmill at 2% incline. Max speed on the treadmill is 10mph, which felt a bit slow.

Comment #181 - Posted by: Rory at September 3, 2007 2:37 PM


As Rx'd:


Taking 1 week off from x-fit. I have been going hard for 4 months and my left shoulder could use the break.

Comment #182 - Posted by: Troy Hupp at September 3, 2007 2:41 PM

19M / 170# / WOD #12

as rx'd:



Comment #183 - Posted by: C. Jenkins at September 3, 2007 2:42 PM

First time doing Nancy.

Also first time doing OHS, so I took my time making sure my form was good.

Comment #184 - Posted by: jassch at September 3, 2007 2:44 PM

As Rx'd


This kicked my arse and twenty min later I was up at my parents new property chainsawing and chopping up trees. I split over 70 logs and my body has never been so tired in my 20 year life. Cant wait to do work like this again! Thanks Crossfit.

Comment #185 - Posted by: MichaelE at September 3, 2007 2:44 PM


So, I had some trouble figuring out how fast in km/h it would be to get to 400 meters in 90 seconds... I feel ashamed that I actually went to an Ivy league school...

So yes, that's (400m/90s * 60s/min * 60min/h)/ 1000m/km = 16 km/h which isn't what I was putting on the damn treadmill... I felt like such a dolt and insist on posting this algebra just for my own sanity.

So anyway, started with around 95lbs (42.25 KG to be precise, again, that one took me a bit too) on overheads and only got through 1 set + 9 with that, then dropped down to 65 and finished 3 more sets off before they shut the gym on me... at about 18 mins in or so... then did another set outside sans weight so I'll say about 20 mins overall...

I feel fitter, but much more idiotic today. I'm going to re-apply to middle school.

Comment #186 - Posted by: Josh Z at September 3, 2007 2:45 PM


So, I had some trouble figuring out how fast in km/h it would be to get to 400 meters in 90 seconds... I feel ashamed that I actually went to an Ivy league school...

So yes, that's (400m/90s x 60s/min x 60min/h)/ 1000m/km = 16 km/h which isn't what I was putting on the damn treadmill... I felt like such a dolt and insist on posting this algebra just for my own sanity.

So anyway, started with around 95lbs (42.25 KG to be precise, again, that one took me a bit too) on overheads and only got through 1 set + 9 with that, then dropped down to 65 and finished 3 more sets off before they shut the gym on me... at about 18 mins in or so... then did another set outside sans weight so I'll say about 20 mins overall...

I feel fitter, but much more idiotic today. I'm going to re-apply to middle school.

(re-posted due to spam filter)

Comment #187 - Posted by: Josh Z at September 3, 2007 2:46 PM

.5 mile run
Nancy as Rx'd

Comment #188 - Posted by: txdvldog1 at September 3, 2007 2:48 PM

5 rounds
400m run
95lbs overhead squat 15 reps


first time doing a OHS so took my time making sure my form was good.

Comment #189 - Posted by: jassch at September 3, 2007 2:49 PM

as rxed 13:50

Comment #190 - Posted by: bleedcf at September 3, 2007 2:49 PM

wanted to do some shoulder strength, but got to the gym 15min before they were locking up. did a few cleans and shoulder presses, came home and had bodyweight to work with.

10 rds for time:

5 ring dips
5 pullups
10 squats

completed 6 rds all ring dips, then 4 rds of 1 ring+ 4 pushups to keep the pace up.

Comment #191 - Posted by: mike peiman at September 3, 2007 3:08 PM

First time doing overhead squats with more than a PVC pipe, so just did 45 lb bar.

Crossfit warmup x 10, 3 rds
16:27 for the WOD.

Comment #192 - Posted by: JonesM at September 3, 2007 3:18 PM

500m rows
55lb. OHS


(3:22 improvement from last time. Maybe I was sleeping too much and drinkin too little back then)

Mike Donnelly

Comment #193 - Posted by: rosceaux at September 3, 2007 3:18 PM


500m rows
55lb. OHS


(3:22 better than last time. Maybe I was sleeping too much and drinking too little back then)

Mike Donnelly

Comment #194 - Posted by: Rosceaux at September 3, 2007 3:20 PM

19:10 substituted 2min C2 rowing for 400m run.

First time back on Crossfit in two years. It's great to be back.

Comment #195 - Posted by: Tom B at September 3, 2007 3:23 PM

122, Ranger Chappy: Thanks for your service, and welcome home. Reading everone's posts about the Jax cert made me jealous, I could do one a month. no nancy for me today, no gym so I'll give her a go tomorrow. It's a WOD I've been sneaking up on to rx'ed (75,85). I'm looking forward to the challenge.

Comment #196 - Posted by: john wopat at September 3, 2007 3:26 PM

55y.o. 5'10 152lb
26:02. Used 65lb weight and did the running on a treadmill. CrossFit gym was closed today and had to go to Gold's--ug!

Comment #197 - Posted by: Ken_Davis at September 3, 2007 3:29 PM

Anthony (BW=180)
Notes: as rx’d
Time: 25:51

First time, not bad, but I could definitely get this sub 20 with some effort.

Jodi (BW=104)
Notes: 45 pound OHS
Time: 22:20

Comment #198 - Posted by: Anthony Bainbridge & Jodi Arbeau at September 3, 2007 3:32 PM

Did a little sub. At work.
400 meter run - 52# kettlebells 15 reps.
run - 20 # wallballs 15
run - kettlebells 15
run - wallballs 15
run - 40# set of dumbell squats 15

Comment #199 - Posted by: jef at September 3, 2007 3:41 PM

woops 12:15

Comment #200 - Posted by: jef at September 3, 2007 3:44 PM

38/F/5'10 "/160ish

Man my time seems looong compared to many. I thought I'd come in around 20min. Last Nancy scaled to 3 rounds with 2-15# db's.

As rx'd with 65# ohs

lots of extra time to go all the way across the gym and upstairs to the treadmill. At least no one bothered my bar.

Spider chick - you flippin kill me. I practiced some kips today for the warmup, but the dang pullup bar (where all the guys do their pulldowns) is so slick I only got two in before my hands slid off. Wonder if they'd get mad if I taped it.

Comment #201 - Posted by: Wendy at September 3, 2007 3:53 PM


2 laps around indoor track for each 400m run + 2 more after fifth set of OHS = approx. 1.25 miles. 95lbs OHS.


Comment #202 - Posted by: CPT Eddie at September 3, 2007 3:56 PM

Tommy A: 14:57 as prescribed
Suzy: 15:17 (35# OHS)

Comment #203 - Posted by: Tommy A. at September 3, 2007 4:03 PM

13:13--- lucky time!!!
not so lucky however after 1 round had to run downstairs to grab another bar.
subbed 45lbs OHS ---unbroken.

post- kipping pulls and 2x400m runs

Comment #204 - Posted by: LTP at September 3, 2007 4:06 PM

as rx'd with treadmill


Comment #205 - Posted by: TMar at September 3, 2007 4:10 PM



Comment #206 - Posted by: Motomouse at September 3, 2007 4:10 PM


subbed 65# OHS


Comment #207 - Posted by: Jarod at September 3, 2007 4:12 PM


Comment #208 - Posted by: Steve N. at September 3, 2007 4:17 PM


Worst/Best 28:58 of my life. After the 3rd round, I was feeling it bad. Did front squat instead of OHS. I'm new to this and was worried about form; I'll have to practice the OHS to get comfortable with it.

Comment #209 - Posted by: Webb at September 3, 2007 4:24 PM


breakfast: run 40 mins = 5.33 miles

5 rounds for time of....
400m run
15 overhead squats @ 75#
time = 16:38

some guy wuz using the 70# barbell, so i started with an 80# barbell for OHS.... after the 5th rep knew i wouldn't make it if i kept using that weight, so i stopped and set up the bar in the squat rack with 75#. last time i used 70# and finished 2 mins faster. feel like i woulda had a PR if i had used 70# again.

yay for my buddy Jennie gettin thru her 3rd WOD! still tryna work up to full ROM on the OHS, but she rocked it with 30# OHS and a time of 25 mins!

Comment #210 - Posted by: cleverhandz at September 3, 2007 4:25 PM

15:18 as written

Comment #211 - Posted by: Mel Jenkins at September 3, 2007 4:25 PM

Front squats instead of OHS. I'm still getting comfortable with the OHS. I was really feeling it after the 3rd round.

Any Crossfit followers in Arkansas?

Comment #212 - Posted by: Webb at September 3, 2007 4:28 PM

Subbed front squats for OHS

Comment #213 - Posted by: Webb at September 3, 2007 4:30 PM

Bwt: 133

As Rx'd: added 20lb. vest today to change it up. Runs were just a bit under 400m, I'm guessing about 25 yrds short.


Comment #214 - Posted by: Speal at September 3, 2007 4:31 PM

.5 walk on treadmill
subbed row for 400m

Comment #215 - Posted by: TJF at September 3, 2007 4:34 PM

.5 mi. walk on treadmill
subbed 400m w/ row

Comment #216 - Posted by: TJF at September 3, 2007 4:37 PM

Nancy 21:10
subbed 40 tuck jumps for each run/42# OHS
Ha to stop numerous times as pukie was def lurking! I CF a lot and this was the first time he really was in my face!

Comment #217 - Posted by: sarena at September 3, 2007 4:38 PM

I decided to revisit my friend Helen today. 2 month ago I started crossfit at the Santa Cruz seminar and after a bout with the Rhabdo that laid me out for a month. I started full speed into CF. Its been 1 month of CFing, today I knocked 5:30+ off my Helen and got my first muscle-up. I love this stuff. Thank Coach.

Comment #218 - Posted by: Bryan at September 3, 2007 4:43 PM

As rx'd 17:24. Last set of ohs were not very deep. Got asked by the High school football coach what kind of wo's I was doing.

Comment #219 - Posted by: ZMAN at September 3, 2007 4:44 PM

Its such a nice day that I want to do this work out outside on a track. Any subsitutions for weighted squats???

Comment #220 - Posted by: Hebs at September 3, 2007 4:49 PM

I dont see how it is possible that people did that workout in 12 or 13 minutes. are they running a full sprint on the quarter mile???? i did it in 22 minutes and i feel at best i could get it down to 16, maybe

Comment #221 - Posted by: Brian at September 3, 2007 4:50 PM

44 / m / 195

cfwu x 1


OHS 45,55,65,65,75


50 roundhouse kicks

Comment #222 - Posted by: trtwarrior at September 3, 2007 4:53 PM

First Nancy

Unable to run because of a heel spur under my left heel so I subbed 150m row on the fluid row trainer at the gym which took about 90 seconds each round. Don't understand the set-up on the row machine. Pretty sure 150m on this machine is equivalent to 400m or 500m on a C2 rower.


150m row on fluid trainer


OHS with 20kg bar only first 3 sets then 30kg total for final 2. OHS getting stronger. Can't wait until I can run again as this is without doubt my strongest leg.

Comment #223 - Posted by: bladeboy at September 3, 2007 5:03 PM

i dont know if this is right but i do the OHS with one of those situp balls behind my back standing against a wall as i cannot go down far enough without my knees going over my ankles- is there any prob with doing it this way .i.e less effective?

too hot in to run outside and gym was v.v.busy today so spent a lot of time waiting for treadmills.

Comment #224 - Posted by: laurab at September 3, 2007 5:06 PM

10 minute jerk set - 75L/80R. 155 reps. Hand switch at 5 minutes. I underestimated myself a bit with the left hand; I thought a 14 rpm with the left would allow me to achieve the full five minutes. Discovered I had enough in me to speed up a bit the final minute and just grab my goal of 75 reps in five minutes. Right hand surprisingly comfortable maintaining 16 rpm. Only issue was my hands cramping from holding the bell.

150 reps has been my Miami jerk goal. Needless to say, I am very happy with my progress to date.

10 minute break.

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

14:30 - OHS butt to ankles all reps after round one; round one's reps were just below parallel. It took me a bit to "warm up" to good depth. OHS stronger than expected after the jerks. My shoulders were in good shape and more than up to holding the weight overhead. Runs weren't real fast averaging two minutes each 400 meters. They were more like active rests than sprints.

Comment #225 - Posted by: Kelly Moore at September 3, 2007 5:06 PM

After Nancy did CFT (was a little behind)

I took it pretty easy - still focusing on form

BS 100kg
OP 47.5kg
DL 110kg

CFT 257.5kg (566.5lbs)

Comment #226 - Posted by: bladeboy at September 3, 2007 5:07 PM

First post caught in spam filter. Seems to be happening a lot.


First time as prescribed. 65# ohs. Lost time going all the way across the gym and upstairs to the treadmill. At least no one bothered my bar once I set it up.
CFWU x 3 plus some ohs with empty bar. What a difference twenty pounds makes.

not happy with this time. I though I'd come in around 20m. This is my second time with miss Nancy. First time was scaled to 3 rounds with two 15# dumbbells. So definitely an improvement. I'm glad the guys working in the gym don't mind me dropping weights occasionally.

Spider chick - classic. Didn't get enough pu's to hand out to my students tomorrow, but they're coming... they're coming.

Comment #227 - Posted by: Wendy at September 3, 2007 5:10 PM

RE # 206

If you run the 400M at 10MPH and do a front squat every 4 seconds you'll hit the 12min mark.

7mins (10mph for 2000M) for the running part and 5mins (75OHS squat in 300 seconds)

Should you doubt that some people are that fit check out the WOD videos in the archive.

Myself, I post times that are higher than yours.

Comment #228 - Posted by: John at September 3, 2007 5:10 PM

1st time as rx'd - 29:46

Comment #229 - Posted by: Redding Mark S. at September 3, 2007 5:11 PM

105# front squats... too inflexible for the small bar. 19:36. Humbled as usual :)

Comment #230 - Posted by: brendan s at September 3, 2007 5:12 PM

N: 14:46 -- 65# OHS
J: 13:08 -- As Rx'd

Comment #231 - Posted by: Jeremy and Nicole at September 3, 2007 5:13 PM

first time meeting Nancy...what a 'B'!
ohs felt a little awkward...used 45 for 5 rounds...more next time.

Comment #232 - Posted by: Sparky at September 3, 2007 5:20 PM

46 200

as rxed 12:52 new pr

ohs need better range of motion on half of reps

Comment #233 - Posted by: Kevin McClellan at September 3, 2007 5:21 PM

used 5' bar no extra weight for OHS

Comment #234 - Posted by: Meghan at September 3, 2007 5:30 PM

did anybody's knees hurt after this one

Comment #235 - Posted by: chase at September 3, 2007 5:32 PM


as prescribed 18:08

treadmill 400's

Comment #236 - Posted by: Kevin at September 3, 2007 5:33 PM

d - 29m/175

15:20 as rx'd

j - 33f/120

18:33 - 65# ohs

Comment #237 - Posted by: dmarsh at September 3, 2007 5:36 PM

18:26 45# for OHS

hot out, even at 7:30. Mowed entire yard. Moved boxes out of basement.

Just ready to hit the rack and enjoy my rest day tomorrow.

Comment #238 - Posted by: Spider Chick at September 3, 2007 5:41 PM

JB - 37 years young/170
17:17 as rx'd

It was my 37th Birthday today and it is my first post ever on Crossfit. Did the WOD as prescribed in 17:17 with the motivation of my older brother. Right On Bro!

Crossfit Rocks!

Comment #239 - Posted by: Johnny Blaze at September 3, 2007 5:43 PM

JB - 37m/170

17:70 as rx'd

It was my birthday today and did the WOD as rx'd with the motivation of my older brother, as the 1st of many Crossfit workouts together. Gotta love the women!

Comment #240 - Posted by: Johnny Blaze at September 3, 2007 5:47 PM


Bike to gym

CFWU x 2

Subbed 400m row (btwn 1:24 and 1:27 for times)
95 lb. OHS


Last time - 17:32 w/ treadmill & 115 lb. on bar

Comment #241 - Posted by: Les at September 3, 2007 5:49 PM

19:06 probably need to eat somethin before I do this next time. As Rxd

Comment #242 - Posted by: Jay M at September 3, 2007 5:55 PM

17:56 as rx'd

Comment #243 - Posted by: paulw at September 3, 2007 5:58 PM


1st day back at school for the year/ 1st day of crossfit ever.

20:10 as rx'd except I couldn't get sets of 15 with the overhead squat. so they ended up being repeated maximum effort sets until I reached 15 towards the end. (usually 6-7 reps per set) is this the right way to do it or should I lower weight?

Comment #244 - Posted by: Rik the Scrummy at September 3, 2007 6:01 PM

Helluva first day back after taking a week off. First "Nancy". Had to run from the PD around the corner to the FD to use the treadmill & back to the PD for the squats. All the way down on the squats. As rx'd, 32:58. Kicked my butt. I love this stuff. Thanks guys. I know I've asked before and all I hear are the crickets....but anyone in Fairbanks, AK doing Crossfit besides me? Everyone's out moose hunting right now.

Comment #245 - Posted by: AK Cop at September 3, 2007 6:06 PM


As Rx except I did 25 overhead squats instead of 15. Oops!


Comment #246 - Posted by: RJF at September 3, 2007 6:11 PM


nancy as rx'd: 15:10

anything under 13 min. is amazing... i thought i really smoked it w/ my time...

Comment #247 - Posted by: Ben CFC at September 3, 2007 6:12 PM

45 lb. OHS

Comment #248 - Posted by: Rick M. at September 3, 2007 6:16 PM

been in denver the past few days and had the opportunity to work out with skip and his crew at frontrange cf. What a great group of people! If you are ever in town you should stop by and see their facility--it is top notch

subbed 65 on the ohs as i'm very shakey on the ohs form. 17'45"

Comment #249 - Posted by: spartacus@45 at September 3, 2007 6:16 PM

#236 Johnny Blaze-
Happy Birthday!


Comment #250 - Posted by: jknl at September 3, 2007 6:18 PM

Age 51/BW 245#
subbed 500 meter rows for runs, otherwise as rx'd 25:28, almost 4 minutes faster than last "NANCY." (29:22). This one still kicks butt.

Comment #251 - Posted by: stan k at September 3, 2007 6:18 PM


ohs 45#

Comment #252 - Posted by: Andrew Wil at September 3, 2007 6:41 PM


scaled to 65#

Comment #253 - Posted by: Cullen at September 3, 2007 6:43 PM



Used just the olympic bar (45 pounds) for overhead squats. I have never done those before and it was a "balancing" challenge for me. Looking forward to improvement here.

Comment #254 - Posted by: evil_O at September 3, 2007 6:53 PM

13:37. first time nancy (or 400 meter run)

Gym closed and only weight I own is a 30 lb. dumbbell. Used that in a bent-elbow press over my head during my 5x15 squats.

The running was more of a jog that turned into a faster jog the last 40 meters or so. Are we supposed to actually sprint as far as we can and then trot?

Comment #255 - Posted by: Melbourne Scott at September 3, 2007 6:56 PM


Warmup: CFWU x 3

Tried 95#, but not enough shoulder flexibility to manage that weight, so changed to 70#. Gotta raise the weight in my CFWU's on OHS to work the shoulders more (normally use only dowel).



Comment #256 - Posted by: Allan Luomala at September 3, 2007 7:41 PM

jolie 65# 15:45
roman 95# 17:30

Comment #257 - Posted by: jolie at September 3, 2007 7:54 PM

As RX'd
First 4 400s were 8mph
Last 400 was 10mph (that's as fast as my treadmill goes.)
First time doing OHS's. If I hold really wide, like in the videos, it kills my wrists. Anything I can do about that?

Comment #258 - Posted by: Josh Ohio at September 3, 2007 7:57 PM

Only used 80 lbs and 'accidentally' only did 10 x OHS each set. Finished in 12:30. The extra 15 lbs and 25 reps probably would have sucked up another 2-3 minutes.

Comment #259 - Posted by: Ryan Long at September 3, 2007 8:12 PM

My comment is being held for review or something, but in addition, I did the whole WOD barefoot.

Comment #260 - Posted by: Josh Ohio at September 3, 2007 8:13 PM

as Rxed
400m (C&P hill run)
40kg OHS to Dynamax Ball

Comment #261 - Posted by: Adc (CrossFit Sydney) at September 3, 2007 8:22 PM


Comment #262 - Posted by: Greg at September 3, 2007 8:34 PM



First time being able to do OHS. Looks like the shoulder stretching is paying off. Still had a hard time with them and it really killed my time, but glad that I was actually able to do them. Still need some more ROM as the weight came forward a few times and I had to stop and get it back up there.

Comment #263 - Posted by: Corey at September 3, 2007 8:53 PM


Comment #264 - Posted by: david gladstein at September 3, 2007 9:05 PM

subbed 65lb OHS:

Jim D- 16:37
Jim P- 17:03

Nice workout, especially since we are now using real equipment!

Comment #265 - Posted by: CrossFit Torii Beach Crew at September 3, 2007 9:11 PM



16:35 subbed 65lb OHS

Comment #266 - Posted by: shel-n-kelso at September 3, 2007 9:48 PM

1st real nancy at home w/ full 95lbs. ran more than 400m which led to a longer finish time, but i'm stoked that i finished w/ the whole 95lbs. My kids even jumped in to get some. they used the 5ft pvc piping and did laps around the play structure. Good times.
42:15 min and i feel great.

Comment #267 - Posted by: Zain at September 3, 2007 10:03 PM

Jason: 31yom/5'11"/195lbs.

17:03 as rxd

1:30 faster than last time

Comment #268 - Posted by: Jason and Tricia Yucca Valley at September 3, 2007 10:21 PM

# 40 Wendy,

I did think OHS was awkward, so after first round of Nancy I went straight to just a back squat. I'll work on it as soon as I can mobilize my legs again. I'll def. do some video watching now that I can't move.

#50 Spider chick and Kate

I'm 5'7", 125 lbs so I should be in the I'll get it soon category. I do have a bar at home. (I basically haven't been to a gym in a long time. Outdoors kinda gal. My bf David has been home Crossfitting on and off for year and a half so now that we shacked up we have a lot of the nicks and nacks at home. Our B-day gifts to each other will take care of what we don't have yet. LOL! We are at serious competition now, so I cannot possibly ask him to do anything for me. Yes, I was laughing at his disastrous appearance after the walking lunges. Of course I had to go lunge around the neighborhood too and the rest is history. Here I am Crossfitting myself!) I'm hitting that thing everyday and can't wait to not be jumping soon!

Today I did:
1 round of:
400 m run
45 lb OHS
4 rounds of:
400 m run
45 lb back squat
18 minutes
(the way my legs felt the first few steps running after the squats was so weird I had to look down to see if they were even coming with me.)

Now I'm sitting on my couch with my laptop and I don't know how I'll walk over to the kitchen to get some water.

Two more questions for you guys and I'll let you go for now. What would be the best stretching after Nancy. And what about scaling the weight? What should I be shooting for?

Thanks guys! You rock!

Comment #269 - Posted by: Martina at September 3, 2007 10:36 PM

37 bw190

last time 11:37
Today 10:50

Comment #270 - Posted by: JackM at September 3, 2007 10:42 PM



subbed broomstick for OHS. Concentrated on form, which still went to heck by the end.

Shows how depressingly slow my running is.

Comment #271 - Posted by: Kristin at September 3, 2007 10:55 PM

The runs were abot 415 m, and there was about 15-20 transition time per round on top of that, so I think a sub 11 is in order for next time.


Comment #272 - Posted by: Anthony W. at September 4, 2007 12:19 AM

2xCFWU (jumping PU, Dips 4,8)
scaled per brandX puppies
# rds for time
400m Run
15x45# OHS

Comment #273 - Posted by: Darren Atkison at September 4, 2007 1:50 AM

400m on treadmill @ 12 kph
20lb bar


Comment #274 - Posted by: Mark Bowman at September 4, 2007 2:17 AM


Comment #275 - Posted by: TomO at September 4, 2007 2:30 AM

#265 Martina-
Just to clarify, I have yet to acheive a single pull up.
I fall into the heavyweight catagory, so it has been and will continue to be a long haul for me, but no worries, we all have weaknesses and I have many. I do work on it most days, along with a list the legnth of my arm of different things that I want to get better at. :) It takes time, but since my commitment to CF is for life, I have plenty of time.

For stretching I have a book that has about every stretch in it that I use for reference. It's called "The Supple Body" by Sara Black. No idea if it's still in print or not.

Scaling ideas- go to BrandX website, the link is located on the right side of the main CF web page, they're the best.

Have fun,

Comment #276 - Posted by: jknl at September 4, 2007 3:25 AM

As Rx: 26:48

My first time doing "Nancy" and my first time doing OHS with this weight, so it took a lot longer than I wanted. Only the last set was unbroken!?!?!? I'm anticipating about 18 mins the next time around.

Comment #277 - Posted by: Damon, Sonz Decatur at September 4, 2007 3:29 AM



Comment #278 - Posted by: joey at September 4, 2007 3:36 AM


19 minutes

65 lbs on oh squat

Comment #279 - Posted by: Nick G at September 4, 2007 4:05 AM


45 lbs on OHS.

Comment #280 - Posted by: leon at September 4, 2007 5:02 AM

had to use 45#

Comment #281 - Posted by: Woods at September 4, 2007 5:46 AM

Definitely gained some understanding and respect for Parkour upon seeing that vid. Very cool. I'd like to see more.

Comment #282 - Posted by: Buretto at September 4, 2007 5:47 AM

second time as rx'd for me and Chris's first shot (sub'd 55#)
Nolan: 26:34
Chris: 40:44

Comment #283 - Posted by: Nolan at September 4, 2007 5:55 AM

Third Time with Nancy.
45 lb OHS-just the bar
21:03.81 vs. 24:52 last time.
I'm encouraged by that time as my legs were still suffering from the lunges last week(I did 200m/170 lunges) and the fact that the first time I did an OHS with the bar I literally just fell on my butt.
It's great to see progress.
Next time I'll have to add more weight.

Comment #284 - Posted by: Bill Ennis at September 4, 2007 6:23 AM

42yom / 149 - Made up on 9/4/2007

WOD - Nancy - Second time with her - Last time 15:54 outside.

16:29 - as rx'd in the gym, run on treadmill really slowed me down although was able to keep same pace thoughout of 10mph. Treadmill warmup is painfully slow and I cannot leave it running in this particular gym. Will do this one in garage next time.

Post - DU Practice and stretching

Comment #285 - Posted by: mhlane at September 4, 2007 6:32 AM


OHS with bar (20kg)

26.30 min.

Comment #286 - Posted by: MaTePe at September 4, 2007 6:39 AM

16:20 w/ 90#

Comment #287 - Posted by: Kfeldt at September 4, 2007 6:49 AM

As rxd

Comment #288 - Posted by: Gregg at September 4, 2007 6:53 AM


With 25lb overhead quats (first time doing these!)

24:00 on the nose

Comment #289 - Posted by: gina_mf at September 4, 2007 6:59 AM


18:22 as Rx'd

Comment #290 - Posted by: Svor at September 4, 2007 7:11 AM

89 degree heat.

first 3 sets of OHS at 95 pounds second two were scaled down to 65 pounds.

400 meter times between 58 sec - 64 sec


Comment #291 - Posted by: bwoods at September 4, 2007 8:01 AM

50 yo male 190 5'9"


Comment #292 - Posted by: Ray Rosales at September 4, 2007 8:04 AM

66# OHS

Comment #293 - Posted by: JENNY O. 36F/130# at September 4, 2007 8:26 AM



WOD as rx'd:

16:10(pr by 40s)


Comment #294 - Posted by: Travis H at September 4, 2007 8:43 AM

Mark 65 lbs 17:34

Comment #295 - Posted by: Theresa & Mark at September 4, 2007 8:53 AM


First time with Nancy

As Rx'd


Looking forward to trumming my time way down.

More better faster

Comment #296 - Posted by: Marty at September 4, 2007 9:27 AM

as rx'd


not happy w/ performance. coming off a 3 day absence.

performed on 9/4/07

Comment #297 - Posted by: Grund at September 4, 2007 9:33 AM


65# OHS

need more gas

Comment #298 - Posted by: Rob at September 4, 2007 9:47 AM


Shorted my runs a little while trying to figure out how far to run before turning back (yay for Garmin!), but made up for it in the end.

400m run
30 squats with 8lb medicine ball


Comment #299 - Posted by: Amber at September 4, 2007 9:55 AM

Subbed 70 lbs.


Comment #300 - Posted by: NMO at September 4, 2007 10:01 AM

11:31 - subbed just wood bar OHS

Previous = 16:56 - subbed 70lb OHS
Previous = 17:50 - subbed 65lb OHS
Previous = 17:30 - subbed 55lb OHS
Previous = 19:17 - subbed 45lb OHS

Comment #301 - Posted by: ChadC at September 4, 2007 10:10 AM

19 mins.
runs at 1% grade on treadmill


Comment #302 - Posted by: EJ at September 4, 2007 10:11 AM

As Rx'd.

Comment #303 - Posted by: Jon at September 4, 2007 10:15 AM

Kira: 28:03. Subbed 35# on OHS.
mg: 33:59. Subbed 35# on OHS.

Comment #304 - Posted by: Kira at September 4, 2007 10:17 AM

17:30 as rx'd.

OHS were strong, all sets unbroken. Runs, as usual, killed my time.

Comment #305 - Posted by: rcurriejr at September 4, 2007 10:27 AM

24:49 (4:43-5:04-5:07-4:50-5:05)

Comment #306 - Posted by: Doug at September 4, 2007 10:33 AM

planning on doing "Nancy" tonight

did deadlifts yesterday, 7x1
max was 415 (finally double bodyweight, I weigh 200), previous best was 385.

Comment #307 - Posted by: Foz at September 4, 2007 10:50 AM


14:48 as rx'd

Comment #308 - Posted by: Paul at September 4, 2007 10:52 AM


5 rounds of
400m sprint
15x75# OHS


Worst 400m split was 1:45.

Compare to May 2007:


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

Comment #309 - Posted by: Tim G at September 4, 2007 10:52 AM

All 400s at around 1:30

Comment #310 - Posted by: JB at September 4, 2007 11:06 AM

pre cfwu 3x12 tired today
post 15k2e

was halfway through 6th round when a friend told me 5 rounds not 6 5 rounds was at 19minutes 6 rounds quit at 22 minutes ha

Comment #311 - Posted by: Angelo 36/250/xfit feb '07 at September 4, 2007 11:07 AM


Wrist improving, made myself handle the 95# OHS.
8/7 on the first set, unbroken after that. Runs felt solid and quick.
'bout 15 mins.

Comment #312 - Posted by: davej at September 4, 2007 11:08 AM


Scaled Nancy

400m run (treadmill, 1%)
15kg (33lb) overhead squat


Had to re-enter the distance on the treadmill each time and wait for it to get up to speed, which took about 10 seconds. Squats were quite slow and hard. Making sure technique was good.

Comment #313 - Posted by: Cal Jones at September 4, 2007 11:11 AM

29 yom 200#
as Rx'd
worse time than last but better form. still poor form, but better.

Comment #314 - Posted by: j regner at September 4, 2007 11:13 AM

did after CFT
sub'd 65# on OHS
this is a good one!

Comment #315 - Posted by: firedave at September 4, 2007 11:30 AM

I did my first Crossfit workouts this weekend at the Jacksonville cert. seminar and it was what I expected: difficult but just what the doctor ordered.

The course was one of the best things I have experienced in years, and I found that the truth and the commitment to excellence (like the Raiders) is not only admirable, but necessary.

I would like to thank all of the people that organinzed and ran the event, your knowledge and guidance needs to be commended.

I can now say that Crossfit is my new incentive to achieve my best.

Comment #316 - Posted by: Bert at September 4, 2007 11:46 AM

37 yom, 175

Comment #317 - Posted by: chrisb at September 4, 2007 12:07 PM

Burg Warm-up


Along time since the last time I did Nancy. Got the Duty blu's so I did it inside on the Treadmill.

SteveHB- Ha-ha... You cought me.

Get some, Go again!

Comment #318 - Posted by: DJ at September 4, 2007 12:07 PM

Subbed 55lbs
Runs .25miles

Need to up my skills with the OHS.

this one still kills me.

Comment #319 - Posted by: Alanr at September 4, 2007 12:08 PM

31F/135 lbs
Time: 20:56 with OH squat scaled to 45# bar only

Comment #320 - Posted by: Cris M at September 4, 2007 12:08 PM


Had to do it with 65lbs: my gym wouldn't let me use the bars of the weight room at the track...
rest as Rxd

Comment #321 - Posted by: Marc T-C at September 4, 2007 12:08 PM

31F/135 lbs
Time: 20:56 with OH squat scaled to 45# bar only

Comment #322 - Posted by: Cris M at September 4, 2007 12:09 PM

CFWU - OHSQ (3x15 all except pulls 3x6)

Sub'd wooden dowel for 95#, shoulders just hurt.



Comment #323 - Posted by: SPB at September 4, 2007 12:11 PM

Just a little pointing out:

Someone is not entitled to post "as rx" unless that actually do it as recommended. If your subbing in different weights or exercises...aren't you changing the workout. Therefore; stating that you used some other weight or exercise would preclude your use of "as rx".

Additionally, when calculating your time, it is material that you include every second between when you start and when you finish. Simply adding up your run times and the time spent actually lifting is misleading and provides an ego boost with nothing more. EVERYONE can hang a 90 second sprint, in fact five of them, it is more important to note that there was never a BREAK between.

That is why there should never be a "parsing out" of times on a challenge. The challenge of getting around the old folks at your gym, or fighting your way to the treadmill is all a part of the thrill. So include that stuff and seek to improve over time...that's my take anyway.

Comment #324 - Posted by: walter scott binns III at September 4, 2007 12:11 PM

Sub'd 65 pound squats


Comment #325 - Posted by: Brent at September 4, 2007 12:16 PM

Charity- 12:31
sub'd 66# OHS
400's outside

Jeff-@ home
Runs outside

Comment #326 - Posted by: JEFF AND CHARITY at September 4, 2007 12:17 PM

Barri - scaled down the OHS after 3rd set to 65 pounds. 13:46

Shay - 14:36 25 pound OHS
Carole - 14:40 25 pound OHS

Comment #327 - Posted by: bwoods at September 4, 2007 12:38 PM

285.5#/43 yom

as rx'd with treadmill at 18:01

one day late

Comment #328 - Posted by: Kegger at September 4, 2007 12:39 PM

46 / 177

one day late, did CF Santa Cruz's Tap Out (from 22-Aug-07) yesterday

Nancy, subbed 70# for OHS

18:03, previous 18:59 using 58# for OHS

I'm pleased

Comment #329 - Posted by: tom perry at September 4, 2007 12:43 PM

Can't say thanks enough to Coach and HQ crew for all that you do. Looking forward to the next cert with great anticipation.

Comment #330 - Posted by: Q2 Dread Warrior at September 4, 2007 12:45 PM

27 m 170
as rx'ed 17:40
down 1:40 =)

Comment #331 - Posted by: BrandonE at September 4, 2007 1:02 PM

I missed a day of workouts so I did "Nancy" today instead of resting. I ended up finishing in 40 minutes. Not too impressive, but it showed me how out of shape I was, and I can't wait to do it again to see where I am!!

Comment #332 - Posted by: Jahmaal Sawyer at September 4, 2007 1:08 PM


75# OHS, otherwise as Rx'd, 15:40

Comment #333 - Posted by: uri at September 4, 2007 1:35 PM


45# on OHS

Comment #334 - Posted by: Rico at September 4, 2007 1:45 PM

BW 167 Scalled OHS to 65lbs X 3rnds and 75lbs X 2 rnds time: 19:30

Comment #335 - Posted by: Neeraj at September 4, 2007 1:46 PM

Scaled down version with 45 lb bar as RXed.

Comment #336 - Posted by: Rolando Martinez at September 4, 2007 1:46 PM

40:01 with 20 lb weight as RXed.

Comment #337 - Posted by: Lidia Martinez at September 4, 2007 1:47 PM


Comment #338 - Posted by: Rob Barnum at September 4, 2007 2:13 PM



23:05 (400m run, 95lbs OHS)

Comment #339 - Posted by: Jack Ehlers at September 4, 2007 3:09 PM

17:13 mins

sub'd OHS for 30reps regular unweighted sguats in each round

Comment #340 - Posted by: jed at September 4, 2007 3:52 PM

23:45 with 400s replaced with 11 storey stair runs (22 flights), though to be honest, the last 3 were walks/drag myself up the stairs. 65# bar instead of 95. Shoulders still fubared from my workout yesterday, where I did a bunch of throwing motion exercises.

Comment #341 - Posted by: bschmidt at September 4, 2007 3:55 PM

3 Rounds of 400m run and 15 OHS with the fairy bar (5kgs).

First time doing OHS and found it really difficult but was getting deeper by the end of third round.

Comment #342 - Posted by: Sarah Langford at September 4, 2007 4:11 PM

200# 70"

used easy curl bar. weighted 90lbs. didn't have any 2.5lb weights, so went 90 instead of 100:).

otherwise as rx'd=12:59

Comment #343 - Posted by: DAX at September 4, 2007 4:32 PM

My first CF workout ever!

I'm loving the CF mojo.

"Nancy" took me ~20 min, OHS @ 85 lbs.


Comment #344 - Posted by: Alex at September 4, 2007 4:45 PM

Tim: ~18 minutes

hideous. Although it got easier in the middle.

pre: l-pullups, l-dips, etc.
post: HSPUs, campus board

Comment #345 - Posted by: Tim T at September 4, 2007 5:19 PM


2nd Day of Crossfit, sub overhead squat for Machine Hack Squat


Comment #346 - Posted by: Vincent at September 4, 2007 5:40 PM

Nancy as Rx'ed


Comment #347 - Posted by: Jerry 17/M/170 at September 4, 2007 5:45 PM

My First "Nancy" and my first OHS. Used 45# vice 95#. Worked hard but results disappointing. 21:19. Plan to increase OHS weight 5# each time. 46/M/6'/195

Comment #348 - Posted by: RB at September 4, 2007 5:46 PM

23:26 As Rx'd
bw 126 lbs

Comment #349 - Posted by: Jon Gray at September 4, 2007 5:47 PM

As rx'd. I believe this was 11:16. 40kg o/h squats at 40kg.

Comment #350 - Posted by: matt townsend at September 4, 2007 5:54 PM

Age - 32, Wt - 200#, Ht - 68"
CFWU(15) x3, sub HSPU (nose to 3 plate height)

WOD: Nancy mod, 5 rounds - 400m, 65# overhead squats

Total - 16:45

I should be able to do as Rx'd next time. Improving my HSPU seems to be improving these overhead lifts.

Comment #351 - Posted by: Nuke-Marine at September 4, 2007 6:03 PM

First Nancy, 8 weeks of Crossfit, subbed 50 lb dumbells for 95lb bar. IMPOSSIBLE!

Ended up doing thrusters for the last 4 sets, the final set I went down to 25lb...

First two 400m at 11mph pace. the next at 10pm then 9pm then 7mph. Either that was the toughest workout yet....or I have learned how to kick my own a--.


Comment #352 - Posted by: kaelder at September 4, 2007 6:10 PM

#269 Martina-

Welcome aboard. Isn't CrossFit fun?!

Stretching after Nancy... I always like the Samson stretch. I like hurdler stretch, butterfly stretch, hamstrings by straight leg & leaning over, and quads by pulling foot to butt.

But here's a paraphrase of the sage words of Coach, as given in March 2007. "Just stretch. If people ask me how to stretch, then I know they aren't doing it."

I took that to mean that you've got to go at stretching as serious business, doing everything your body asks for. Listen to your limbs and do what they want to get loose and bendy, rather than follow someone else's regime. Flexibility is one of the 10 X-Fit measures of fitness. Play with your limbs till you find what you need to make them flexible. And, there's always Karate or Yoga to teach you some clever moves.

Be seeing you!

Comment #353 - Posted by: Spider Chick at September 4, 2007 6:31 PM

Subbed 45lb bar for 95lb. 17:00

Comment #354 - Posted by: Mike Houghton at September 4, 2007 6:35 PM

As RX'd


Felt like crap today...could have done better!

Comment #355 - Posted by: Tom@LFD at September 4, 2007 6:41 PM


Comment #356 - Posted by: Jett at September 4, 2007 6:47 PM



Comment #357 - Posted by: Dan Hussey at September 4, 2007 6:56 PM

Oops - learned a lesson about measuring distance today.

My first 400m took almost 3 minutes - then I realized I'd measured 400m out from my house, but was running out and back! SO:

5 rounds:
800 meters
OHS Squats (subbed with broom handle)


Comment #358 - Posted by: win at September 4, 2007 7:05 PM

First Crossfit WOD

not a spectacular time but cardio room is a bit of a distance from squat rack, also took time to wipe sweat off of treadmills

Comment #359 - Posted by: Philip at September 4, 2007 7:32 PM

BW 177

Five rounds for time of:
400 meter run (subbed 2 min bursts on the elliptical)
95 pound Overhead squat, 15 reps (subbed 3# DBs!)

18 minutes. Embarassed by light weight, but heavier weight comes too far forward. Any tips appreciated.
I did do them with very good depth.

Comment #360 - Posted by: blades at September 4, 2007 7:35 PM


as req'd


Comment #361 - Posted by: jim at September 4, 2007 9:31 PM


Comment #362 - Posted by: Tauasa at September 4, 2007 11:45 PM

Used empty bar for OHS.


Comment #363 - Posted by: westxun at September 5, 2007 4:25 AM

Front Squats
400 Meters
5 Rounds

Comment #364 - Posted by: dyagg at September 5, 2007 4:57 AM

20 minutes for
Five rounds:
400m run
15 - 75# OHS

Comment #365 - Posted by: Travis_r at September 5, 2007 5:07 AM

As rx'ed


Comment #366 - Posted by: JP at September 5, 2007 5:11 AM

subbed 75# OHS

Comment #367 - Posted by: benji at September 5, 2007 5:12 AM

M 48 70" 180


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

Compare to 070520

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


Comment #368 - Posted by: Louis Herrera Jr. at September 5, 2007 5:15 AM

32y/o M #185

Re-did CFT first then...
Sub'd w/ 45# bar on the "Nancy"

Comment #369 - Posted by: FireBlaine at September 5, 2007 5:28 AM



Comment #370 - Posted by: Mikey at September 5, 2007 5:51 AM

16:38 as rx'd

Comment #371 - Posted by: BeauDB at September 5, 2007 6:24 AM


Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps SUB
Broomstick, 15 reps


Comment #372 - Posted by: KEL at September 5, 2007 6:59 AM



Five rounds for time of:
500 meter run
40 pound Overhead squat, 15 reps


Then on to some termin-abs-tor:

3 rounds of:
20 Floor whiper
10 Knees to elbow

Then i practiced my Handstand and walking on my hand a bit.

-Gimme some more'

Comment #373 - Posted by: Fredastere at September 5, 2007 8:03 AM

sub'd 85#

Comment #374 - Posted by: geof at September 5, 2007 11:44 AM

28 yom 220#
Nancy as rx'd

Comment #375 - Posted by: Kuna at September 5, 2007 11:56 AM

Nancy as Rx-ed in 15:05

Cheers, kempie

Comment #376 - Posted by: kempie at September 5, 2007 12:00 PM

Nancy with 30# OHS. First time with this girl.


Comment #377 - Posted by: Robert Olajos at September 5, 2007 12:42 PM


Scaled the weight back to 85.

Time: 17:23

Comment #378 - Posted by: billbass at September 5, 2007 1:32 PM

Did the OHS then the running by accident
95# OHS and run on treadmill


Comment #379 - Posted by: Jamison at September 5, 2007 2:11 PM

17:20 400 estimated

Comment #380 - Posted by: Ben B. at September 5, 2007 2:50 PM

M/22 bwt147 cfwux2

Runs on treadmill 1.5 incline.
1/2 OHS A2A, 1/2 to dynamax ball:

Comment #381 - Posted by: Y. Zhou at September 5, 2007 2:55 PM


Comment #382 - Posted by: dbones at September 5, 2007 4:04 PM

Nancy Scaled
400m Run
85lbs OHS 15 Reps

Comment #383 - Posted by: superg at September 5, 2007 4:12 PM

Theresa 18:15 45 lbs

Comment #384 - Posted by: Theresa & Mark at September 5, 2007 4:47 PM

42 yom 210#
20'32" a couple days behind did this on 9-4-07
did 30 hg sits, 25 back ext. x5 rds after 12'01"

pretty wiped after. cleans not going to be fun today.

Comment #385 - Posted by: mtvet at September 5, 2007 4:59 PM


@ CrossFit Sydney

Nancy - 5 rounds of:
400m run (approx. outside)
40kg OHS x 15 (all unbroken)

Time: 15:26

Special thanks to Andrew of CrossFit Syndey, Australia, for letting me get a WOD in with him (he smoked my time by over a minute). Hopefully we can get one more workout in while I'm over here.

Comment #386 - Posted by: BrianG at September 5, 2007 5:16 PM

As req'd


1:40 better than last time, plus used full weight on OHS.

Comment #387 - Posted by: David Peterson at September 5, 2007 5:28 PM

last time



sub air squats - no weights at home.

this time


did squats before run but otherwise as RX'd


Comment #388 - Posted by: EMelton at September 5, 2007 5:51 PM

last time

sub air squats - no weights at home

this time

squats before run otherwise as RX'd


Comment #389 - Posted by: EMelton at September 5, 2007 5:59 PM

above last time was 21:38

Comment #390 - Posted by: EMelton at September 5, 2007 6:00 PM

As last time, I scaled down the weight. This time I scaled it down to 71lbs -- which was too high still (should have stayed with 65lbs). Also this is my second day at this elevation -- 5900' -- not real high, but I think that and my lousy physical condition put me at 17:00 -- 4:00 higher than my last time.

This sucked.

Comment #391 - Posted by: Andy P/43/187# at September 5, 2007 6:02 PM

************************ 09/05

Sub'd the the swim workout in the demo that is on tomorrow.


Comment #392 - Posted by: TommyKrackCorn at September 5, 2007 6:04 PM

22:55 as rx'd
treadmill runs

Comment #393 - Posted by: broot at September 5, 2007 6:48 PM

13:47 as rx'd. Runs where done on a treadmill at 3% inclined.

Comment #394 - Posted by: Pierre Descoteaux at September 5, 2007 7:17 PM

BW 127, mixed WU, did Elizabeth this am.

400m runs on treadmill, 70# OHS

17:13, compare to 18:46 with 65# last time. Next time I will up the weight to 75, then work with getting my time down from there.

Comment #395 - Posted by: Sarah at September 5, 2007 7:32 PM


as rx'd


Comment #396 - Posted by: pfeif-a-life at September 5, 2007 8:25 PM

OHS 45lbs(8)-65(5)-85(4)-95(4) for WU

As Rx'd
A one minute improvement. Still a little tight in the lower back.

#178 Jim D - A fast time nice work. Check your rear view mirror soon. :)

Comment #397 - Posted by: jon h at September 5, 2007 9:13 PM

(done 9/5/07)
25:18 as rx'd...HR avg 158 max 176
Runs on tmill at 7.0 on first rd. down to 5.5 by end of last rd. OHS were unbroken and relatively easy compared to the runs. Chest congestion very apparent. A good 4 mins. above my PR.

Comment #398 - Posted by: Mike Scott at September 5, 2007 9:55 PM

Modified CFWU x 3
10 x air squats
5 x pull-ups
10 x push-ups
50 x jump rope singles
5 x back-extensions
5 x sit-ups


Five rounds for time of:
400 meter run
75 pound Overhead squat, 10 reps

Total time = 24:25

Went up 10# in weight, but down in reps.

Comment #399 - Posted by: Nicholas Burgett at September 6, 2007 4:46 AM

31/184# male

I did the overhead squat with 75 lbs.

5 rounds


Comment #400 - Posted by: sb at September 6, 2007 5:19 AM



Comment #401 - Posted by: skip at September 6, 2007 5:44 AM

as rxd: 17:30

Comment #402 - Posted by: kris at September 6, 2007 6:00 AM


As Rx'd - 33:30, not stellar, but OHS felt good for a change

Comment #403 - Posted by: Jason S. at September 6, 2007 6:55 AM


Completed with 12lb bar (12 reps...I forgot the rep count)


1.5mile warmdown

Comment #404 - Posted by: Tobias at September 6, 2007 9:03 AM


I did overhead squats with 25lb Bar.

Comment #405 - Posted by: Gravy at September 6, 2007 9:42 AM

Age 36
BW 184

CFWU 2x15

As Rx'd, 19:59. Last time 20:22

Comment #406 - Posted by: Tim in VT at September 6, 2007 10:55 AM

My wife just had an amazing time for "Nancy" workout.

She is 32 yrs old and weighs 125lbs and in amazing shape

400m runs were performed outside
overhead squats were done with 65lbs.

she had a time of 13:14!!

Comment #407 - Posted by: Luke at September 6, 2007 11:51 AM

warm up cf x2

Did a light day to save energy for the cert this weekend!



Comment #408 - Posted by: Judd_B at September 6, 2007 1:57 PM

185 lbs bw

Comment #409 - Posted by: Soran B. at September 6, 2007 5:17 PM

bw=208, 72", 47 yom
CFWU x 3, 5reps @ 1630 DCPP ff

Home @ 22:30
As Rx'd exp T'mill, 3.5%, 6-7 mph
1 = 3:45, unbroken
2 = 8:05, 10+5
3 = 12:50, 7/4/4
4 = 18:00, 7/5/3
5 = 22:22.09, 7/8
Ran 5 400s in 11:26

Comment #410 - Posted by: jimc at September 6, 2007 11:14 PM

BW = 165 lbs

24 min with 65 lbs (1 min improvement)

Comment #411 - Posted by: Ell at September 6, 2007 11:31 PM

15:45 as rxd.

Comment #412 - Posted by: Bill Stock at September 7, 2007 5:58 AM

as rx'd but 30kg for OHS


Comment #413 - Posted by: ZG at September 7, 2007 7:27 AM

23:37 as rx'd

Comment #414 - Posted by: Karl Blanke at September 7, 2007 5:59 PM

12:57 with 95 lbs

Comment #415 - Posted by: Brandon C at September 7, 2007 8:00 PM


Scaled to 3 rounds. Otherwise as rx'd.



Comment #416 - Posted by: AG at September 7, 2007 8:40 PM

Changed to four rounds run 2/9 miles then 15 OHS with 24 lbs. 10:14.

Comment #417 - Posted by: PHIL at September 8, 2007 6:57 AM

M/21/161 lbs.
As rx'd 15:48

Comment #418 - Posted by: Gideon at September 8, 2007 8:52 AM

as rx'd

Comment #419 - Posted by: jason at September 8, 2007 9:35 AM

as rx'd

Comment #420 - Posted by: jason at September 8, 2007 9:36 AM

75 lb OHS

34 minutes

Comment #421 - Posted by: Maurkov at September 8, 2007 11:48 AM



Comment #422 - Posted by: John D. at September 8, 2007 1:17 PM



PR, should have gone harder, form on OHS much improved.

Comment #423 - Posted by: moglee at September 8, 2007 3:24 PM

m 35 bw 157

Done at 86 NYSC

sub 75 lbs instead of 95. Forgot to record time, but I think it was about 16:30. It may have been 15:30. Some of the squats may have been a little shallow but I tried to keep all deep. Runs were around 10 mph on treadmill.

Comment #424 - Posted by: dandny at September 8, 2007 4:47 PM

subbed 200 jump rope singles for 400m, otherwise RX'd


Comment #425 - Posted by: captainampersand at September 8, 2007 6:47 PM

20:11 as RX'd

Comment #426 - Posted by: Will Huff at September 9, 2007 4:49 AM

22:45 new PR?
last time 24:45

Completed as Rx'd a2a on most squats

Comment #427 - Posted by: Meyer at September 9, 2007 8:29 AM

38/M/195--SYracuse NY

As Rx'd: 13:53 (Pr: -0:30)

Comment #428 - Posted by: DaGunk at September 9, 2007 9:35 AM

cfwu 25 pullups/20 dips
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps-scaled to 65 after round 1
go to 80 lbs next time

Comment #429 - Posted by: homerba at September 9, 2007 3:34 PM

12:40 as rx'd

Comment #430 - Posted by: JDisch at September 9, 2007 9:20 PM

5 rounds of
400 meter run outside
15 squats no weight
rest 1 min

time: 18:08:07

Comment #431 - Posted by: Jeff Rosas at September 10, 2007 6:41 AM


Tag team swapping between runs and OH squats
she used 45lb

33:27 for both of us

Comment #432 - Posted by: Cooper at September 10, 2007 8:04 PM

17:52 played hockey in morning

Comment #433 - Posted by: BDFG at September 10, 2007 8:24 PM

17:00 as rxd

Comment #434 - Posted by: mrader at September 11, 2007 7:31 PM

16 min

Comment #435 - Posted by: johnmc at September 11, 2007 8:08 PM


3 Rounds of 400m run and 15 OHS (45 lb).

Comment #436 - Posted by: BBurns at September 12, 2007 11:24 AM


Comment #437 - Posted by: steve hb at September 13, 2007 7:18 AM


OHS = 0 lbs (did this at home sans weight)

Comment #438 - Posted by: GinaC at September 15, 2007 1:47 PM


as rx'ed

Comment #439 - Posted by: MPHinCowtown at September 18, 2007 12:13 PM

6'2" 185 31

Had to run in gym, so was constantly turning

Measured of 400m with a measuring wheel, and had to run next door to weightroom


Comment #440 - Posted by: mark at September 19, 2007 12:37 PM


sub for runs: 2 minutes of alternating 30s intervals of bag work and lateral jumps over parallete.

OHS (15, 15, 15, 11/4, 12/3)

Depth ok, better as I went which is typical for me.

Then 2 rounds of bag work and few more OHS for better depth.

Comment #441 - Posted by: kramer at September 21, 2007 7:26 AM

About 27 minutes.

Comment #442 - Posted by: NYCRaider at October 4, 2007 5:44 AM


Comment #443 - Posted by: EdC at October 11, 2007 5:35 PM

3 rounds:
0.25 miles on treadmill at 10 mph
75 lbs OHP x15 (back sore from packing parachutes)
500 M combat side-stroke


Comment #444 - Posted by: RecOnifer at October 12, 2007 6:18 PM

65# ohs

Comment #445 - Posted by: dcyn at August 25, 2010 12:21 PM
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