November 24, 2007

Saturday 071124


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

Post time to comments.

Compare to 070903.


View image

CCT Joey and Allison NYC, CrossFit Certification Seminar

Foot Pull Drill, CrossFit Newport Beach - video [wmv] [mov]

Posted by lauren at November 24, 2007 8:51 PM

I think he's a little distracted...

Comment #1 - Posted by: Josh at November 23, 2007 9:17 PM

god spent some extra time on that girl. goodness.....

Comment #2 - Posted by: Stephen Russell at November 23, 2007 9:17 PM

I have a couple of questions. First from watching the video you should land ball of foot then heel or flat footed? Second is it all right to do two Crossfit workouts in one day and if so should they be the same type of workout?

Comment #3 - Posted by: botdoy at November 23, 2007 9:20 PM

....oh, sorry, what were you saying?

Comment #4 - Posted by: Derek at November 23, 2007 9:20 PM

That was a really interesting video; I'd like to see more regarding that because I have this theory that I'm grossly inefficient at running. I try not to think about said theory whilst I'm running as I usually reserve that time for cursing my very existence.

That drill could use some more explaining for me, anyone out there know much about it?

Comment #5 - Posted by: gaucoin at November 23, 2007 9:21 PM

damm girl,keep up the good work

Comment #6 - Posted by: Keith at November 23, 2007 9:21 PM

my legs are burning already!

Comment #7 - Posted by: jake at November 23, 2007 9:23 PM

you win again allison, I'm going home alone again and crying myself to sleep until I find your twin

Comment #8 - Posted by: jake at November 23, 2007 9:24 PM


Best picture posted so far. :P

Comment #9 - Posted by: Alex at November 23, 2007 9:29 PM

CCTJOEY-nice work, I can brag about having the pleasure of knowing you personally, haha

AllisonNYC-your sweet poison has softened even the hardest of cores.

Happy Thanksgiving to all, I'm drunk in TX..oops Go cowboys

Comment #10 - Posted by: big_saaaarge_26m_188_6'0 at November 23, 2007 9:38 PM

I'm waiting for the video to load right now, but I think I already have a good idea of what it is about. Running from heel to toe is inefficient for a couple reasons.

1. When you land on your heel, your leg is generally straight.

2. Your foot is typically in front of your body, and not below it.

Couple those two things and watch someone doing it, you will realize that in a way you are stopping yourself. Learning to pull your foot up will help establish a more efficient form that uses gravity to drive you forward, and not you. This method sounds very similar to the POSE method, in addition to that it is also the way they taught us to run at BUD/S. Unfortunately, they couldn't tell us early enough, which is why I'm not there anymore. Run times.

Comment #11 - Posted by: Ben at November 23, 2007 9:50 PM

Just finished the video. Yup, that is one of the exercises they have us use for the POSE method. At first it will seem very awkward to run that way, but don't go fast. Focus on form, and speed will come.

Comment #12 - Posted by: Ben at November 23, 2007 9:53 PM

1. Allison NYC, WOW,, nuff said.

2.. I did "the Murph" today,, I'm headed home from the middle east in a few hours and wanted to do a good one b4 I left.

1 mile run,
100 pullups
200 pushups
300 squats
1 mile run
all with 20lb body armor,

my 1st attempt at this one

:)semper fi

Comment #13 - Posted by: Bryan H at November 23, 2007 9:54 PM

nothing like a model-esque blonde to represent newport beach CF in the running vid.

Comment #14 - Posted by: Peter KM at November 23, 2007 9:55 PM

I'll put another vote in for more explanation on the video. While I can see the point of not putting your foot out too far in front of you when landing, and landing on more of the foot than just the heel, I'm having some trouble connecting what I see on the drill and what I saw in the second running clip.

I'm guessing that the feeling of pulling the weight-bearing foot up mimics the feeling you should get from running, but I'm missing the connection... should you feel "the pull" as you're putting your front foot down? That would suggest that there's some phasing or leg position problem in the first running clip- the leg is almost fully extended upon impact, and the runner has not begun to pull the foot back, hence the knee being nearly locked and the heelstrike.

Or is it more of a muscular development thing? Hamstrings must be stronger to do this...

Inquiring minds.

Comment #15 - Posted by: JaHo at November 23, 2007 9:59 PM

Wow Allie, why do you have to be 3K miles away?

Did Murph on vacation up in Idaho today:

All as Rx'ed, with pullups on a football field goal crossbar on a crystal clear 22 degree morning.


Cut ten minutes off my last one!!! (seems that Cindy sets are the way to go)

Happy Thanksgiving everybody!!

Comment #16 - Posted by: Woody at November 23, 2007 10:06 PM

is it me, or am i the only one who does not understand whats going on in that photo... ?

Comment #17 - Posted by: bklyn_chris at November 23, 2007 10:13 PM

I'm sorry. I was distracted. Did someone say something about a WOD tomorrow...


Comment #18 - Posted by: Robert at November 23, 2007 10:16 PM

I am making a Powerpoint-show on Crossfit and the concepts behind it. Do any of you have any PP-shows I can se as inspiration?

Best regards,

Comment #19 - Posted by: Klaus Vesti Andersen at November 23, 2007 10:17 PM

CCTJoey- Bone & I are debating calling you right now to let you know you got caught. Lol.... Give us a call brother.

Comment #20 - Posted by: DJ at November 23, 2007 10:27 PM

where is Joeys hand going?? ;)

Comment #21 - Posted by: chris at November 23, 2007 10:36 PM

I see a difference in the run but exactly wat is it?

Comment #22 - Posted by: Kajan at November 23, 2007 10:37 PM


BrandX scaled;
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

Time: 21:10... I must work on my form for overhead squats.

Comment #23 - Posted by: coyo at November 23, 2007 10:50 PM


Comment #24 - Posted by: InfidelSix at November 23, 2007 10:51 PM

THATS AllisonNYC????? Well, Hi there. I need to go work out now.

Comment #25 - Posted by: adamulm at November 23, 2007 11:00 PM

Oh yeah, what I was going to post was that there are a few other things you can practice to get your foot strike under your body rather than out front. Practice running with shorter, choppy steps and striking directly underneath you. It sounds weird and feels even more weird at first, but once you get used to it, you should notice that it takes less effort to propel yourself forward. If you strike in front, you have to push your body weight over your foot before that leg can push you forward, like a pole vault. This short stride is typical for triathletes because when we get off the bike our hamstrings are used up. Since I started running this way, I've gotten rid of my heel strike and improved my run times dramatically. The last CF 5k Run I did, I kept a 6::36 pace, which would have blown my mind two years ago.
Another shoe that's designed specifically to develop proper stride is the Newton, , be prepared to drop some coin though.

Comment #26 - Posted by: adamulm at November 23, 2007 11:36 PM

Enough of AllisonNYC. I'm sure she's great in so many ways and she is clearly beautiful, but the "jokes" that get bounced around after a picture or video of her are offensive. Not offensive in their sexual nature, but more offensive in that they're void of comedic capacity.

Yes, everyone posting "jokes", we get it--she's got breasts, a butt, a smile, and she does crossfit. Only a limited # of permutations and combinations you can do with those jokes.

I do not understand enough about the mechanics of running to see what she is doing wrong in the video. What is the aim of the drill in relation to what was seen?

Thank god it was not video of AllisonNYC running or the posts would never stop about how distracted the guys were, and how they could not pay attention to the lesson being taught. yadda yadda nauseum

Comment #27 - Posted by: Mr. White at November 23, 2007 11:40 PM


Go Cowboys!

Marry me?

Comment #28 - Posted by: Chris from Tx at November 23, 2007 11:51 PM

i agree with mr. white. and please, can we all put forth a concerted effort to avoid the mr. white-bashing that i am sure many are itching to get to? you know, the whole "if you don't like it, don't look at it," "allison is cool with it so you should be, too," "if you find it offensive, grow up," etc. kind of crap that is often thrown around on here.

mr. white is absolutely correct - allisonNYC is attractive, committed to crossfit, and is in all likelihood a quality human in many other ways that those of us who do not know her cannot state.

but he is also correct in noting that many of the puns/jokes that appear is swarms after her pictures are posted are simply not really that amusing. they're the type of things that most of us may think in our head, realize they are not too amusing, and then thankfully avoid stating aloud. just looking for some originality.

and to allison - certainly no knock on you. i read your posts (and all others) on a daily basis - you clearly do kick ass.

Comment #29 - Posted by: esteban at November 23, 2007 11:56 PM

Allison: I really hope I'm fortunate enough to meet you someday.

running is something I've definitely got to get more efficient at. right now, I would say running is the main thing slowing me down in WODs like Helen.

Comment #30 - Posted by: David Vessey at November 24, 2007 12:03 AM

was just woundering if anyone has been or is running a affiliate out of a gym. how long did you run it in the gym for, before starting up crossfit out of your own place.

how did you go doing all the workouts in the gym, was there anything you couldn't do.

Comment #31 - Posted by: lee klein at November 24, 2007 12:52 AM

I went to my first cert in 2006 and found out I wasn't even doing a push-up correctly. Then over the next year I realized my nutrition was all wrong. Now your telling me that my running is all f'ed up too?

Life was easier when I didn't care about being fit :-)

Comment #32 - Posted by: freddy c. at November 24, 2007 12:59 AM

I tested shoes on runners and collected ultra-slow(+300 fps)video capture of foot impact during the running stride. I learned a couple of things about running during that job experience but by no means am I an expert.

When we walk, we heel-to-toe and outside-to-inside edge of foot strike. This occurs in shoes and while barefoot. When the heel strikes, the leg is externally rotated and not facing straight forward. As the heel strike proceeds to toe, the leg internally rotates and the foot rolls outside to inside. Biomechanically, this distributes the force from the step across the entire foot.

When we speed up the pace past walking, it is naturally, for most of us, still heel to toe if we have shoes. It barefoot, you find the heel does not absord the shock enough and people will go to the ball of their feet more.

When a runner speeds up further, at some point relative to that person's maximum sprint speed, they will start striking on the ball of their feet, no heel contact. This reduces ground contact time, reduces the heel braking effect, and makes it possible to achieve those top speeds.

Oh, Vibram Five Fingers (basically barefoot) or track spikes do not necessarily "corret" your running form but will certainly change it. Our traditional running shoes have our biomechanics(or induce those biomechanics?) in mind and put great amounts of cushioning material in the heel strike area. You take that away and you are going to change the way you run to be more barefoot.

Some argue that barefoot running form, on balls of your feet, is the truth, some believe heel strike is the truth. I think at near max speeds it has to be balls of your feet but for longer distance runs, one form doesn't necessarily fit all.


Comment #33 - Posted by: Xi Xia at November 24, 2007 1:02 AM

P.S.- What, no love for CCT Joey and his shorty shorts?

Comment #34 - Posted by: freddy c. at November 24, 2007 1:07 AM

Mr. White why does it bothfahihs dkl;saljupajf
oh sorry I got distracted by the AllisonNYC pic. Very nice by the way. Allison Allison Allison
Umm anyway yeah I forgot what I was gonna say. Overhead squats are gonna suck tomorrow.

Comment #35 - Posted by: devildog at November 24, 2007 1:12 AM

Mr. White:

Hear, hear!

While I have nothing but positive things to say about what little I know about her, it seriously sounds like a construction crew hooting and hollering at a pretty girl in a summer dress walking by.

Comment #36 - Posted by: Jeff G 28/6'3"/192 at November 24, 2007 1:40 AM

I've loved the AllisonNYC interviews. They've been informative and well-representative of a CrossFit mentality. I'd say bring more of them on. My only beef is that now it seems we're posting stuff of her just for the sake of posting it, without any real purpose.

Yes, she's attractive. But what about that picture has any real purpose other than to get guys hooting about it in the comments? There's nothing constructive or informative about it. I'd maybe expect something like this on a rest day, but not on day 1 of a mini cycle.

Just seems like a waste of the front page (and not a knock on Allison, again), but it seems like there were probably more informative or representative pictures of the cert that would have a better role on the front page than that.

Then again, this isn't my site, and I'm just a lowly peon, so it all comes down to personal opinion.

I would however love to hear more about this heel strike drill. Looking back at my own form, I think it's largely responsible for my poor endurance and speed.

Comment #37 - Posted by: xpaz at November 24, 2007 2:03 AM

No way I can leave doing crossfit workouts. I need to keep doing them to get a hottie like Allison! Crossfit ROCKS!

Comment #38 - Posted by: Jacob at November 24, 2007 2:45 AM

Hey Ted
Good one today
It's -15 right now so I'll wait till tonight as it's supposed to warm up

I just got some Newtons and still have to get used to them. I noticed one thing for sure it that they are very light and airy. The cold goies right threw.

Comment #39 - Posted by: Hooger at November 24, 2007 2:57 AM

Hey I just checked out the Fivefingers
Just like going barefoot!
I doesn't look like they work too good in the snow.

Comment #40 - Posted by: Hooger at November 24, 2007 3:03 AM

I've been doing competitive athletics since about eight years old and had a good triathlon career too and I've always been led to believe that distance running heel first for efficency and sprinting at the front of the foot, middle distance on the ball. I may have skimmed over similar comments here. Basically I 've been led to beleive there is no universally efficient way of running, depends on what you are doing.

Comment #41 - Posted by: JamieBu at November 24, 2007 3:06 AM

To the Allison bashers: I never read the comments top to bottom, but do read some of them some of the time. I also try to watch the videos. With this little knowledge, I find Allison’s progression through the last few weeks with crossfit very interesting. I didn’t recognize her in this picture; I needed the tag line to tell me it was her. Add that to her comment from yesterday (did you read it) and the previous video and the statements it contained (were there other pictures?) I see a person who transformed a reasonable amount of body weight into definition by using crossfit and she seems happy about it. I think this is exactly what the crossfit group is trying to get across.

In the end, if you don’t like the comments about Allison, stop reading them, but you may want to start reading the comments made by her.

Comment #42 - Posted by: Al at November 24, 2007 3:19 AM

Did I say I had a problem with displaying photos of guns on the website? I take it back...

Comment #43 - Posted by: Charles Ottawa, Canada at November 24, 2007 3:39 AM


I know you asked yesterday whether there is an affiliate in VT. As you were told, there is not.
However, my dealerships used to be in Benningtone, and we used to live in the berkshire's, just a year ago. When you are crossing over through Albany, you ought to check out Albany CF. When we go home for Xmas, we will be stopping in there. As I told you we will alos be stopping in at the Black BOX....don't forget!lol!

As I keep saying to you, to hell with the haters, just keep it up, you're doing great!

~Train Hard and Push Through "IT"!~

Comment #44 - Posted by: J roCk at November 24, 2007 4:16 AM

(110ibs for ohs; incline of 3.0 on the treadmill)

Comment #45 - Posted by: Al at November 24, 2007 4:19 AM

24:26 as RX'd

Comment #46 - Posted by: Erik in Schweinfurt, Germany at November 24, 2007 4:20 AM

Gotta agree with Freddie, Sometimes ignorance is bliss... until you screw your sh*t up!

Well there is another thing for me to start practicing.

Comment #47 - Posted by: Judd_B at November 24, 2007 4:46 AM

I have to agree with Freddie, ignorance is bliss, sometimes LOL.

Just another thing i have to start practicing.

Good job Joey you seem to know how to get all the ladies.

Comment #48 - Posted by: Judd_B at November 24, 2007 4:48 AM

All props to Allyson - good lookin' girl, and by the vids she appears to be a positive, extroverted workhorse! But if ya look at the certs over the last couple years, they are FULL of hotties... shere are their pics? Where are their interviews? Does it take a big rack for your opinion to matter?

Holy crap, I sound like a 'libber! But there are some other women that I would love to see/hear more of!

Comment #49 - Posted by: Duncan in Dayton at November 24, 2007 4:48 AM


5 rounds for time:
400m run
65lbs OHS


Comment #50 - Posted by: Hannah at November 24, 2007 4:49 AM

30m/71"/204 lbs

Well, I definately need to work on my overhead squats. This is the first time I've tried to do them with weights and man did I feel like a fish out of water. After the second set, I switched to back squats and completed the workout. My balance sucks...


15x OHS (95lbs)

15x Back Squats (95lbs)

Comment #51 - Posted by: csrowe722 at November 24, 2007 4:52 AM


So during my warmup I was using my my surprise I knocked out my first MU...then figured I'd try another while still hanging and got that too. Finally!

WOD as rx 17::04

Comment #52 - Posted by: Elvis at November 24, 2007 5:08 AM

New to crossfit. I only hope that I will look like Allison. She only gives me inspiration.

Comment #53 - Posted by: Andrea at November 24, 2007 5:13 AM

Ummm Mr. White and Esteban sound like sour apples to me.
I don't think that picture would be there in the first place if it wasnt meant to be humerous.
If folks who can clearly see that want to make lame jokes who cares?... Lighten Up!

Comment #54 - Posted by: JTP at November 24, 2007 5:14 AM


I suck at OHS... seriously... well, at least I now have a firm grasp on where I need to improve.

As Rx'd

J Rock -- what was the name of your dealership in Bennington? Knew some folks up there who had one for a long time (sold boss hogs too).

Comment #55 - Posted by: Nick T at November 24, 2007 5:29 AM

Just my two cents on this A-NYC pic debate.

As I have been witness to a number of times, and having been the BASHED for making statements that at the time seemed fine, but in hinesight were immature and ludacris (SP), there are going to be those who take the disposition of "Can everyone stop being to rude and just leave the girl alone", there will be those that take that of "Hey, ALlison, I am thinking about moving 4K miles just to be near you, maybe we can have coffee and get married" and then there will be those not taking either position, but stating things like "I think (one side or another) is a buzz kill. Let the good times roll and lighten up."
People can not change people, and there is certainly no way that any of us are going to control anyone elses posts. There will not be a unanomous (sp) vote on how to comment on Allison or anyone else for that matter, pis or no pic, video or no video.
My take is that ineidable banter back and forth is futile...entertaining but futile. And getting worked up over anything, from any side, is even more useless and wasted energy.
Just thought that I would through my middle of the road, not choosing a side, impartial, indifferent two cents in.


~Train Hard and Push Throuh "IT"!~

Comment #56 - Posted by: J roCk at November 24, 2007 5:33 AM

Congrats Allison, on your rock star status;) You will now be featured in 60% of all CrossFit videos promoting our sport. No pressure.

Happy White Saturday to all!

Comment #57 - Posted by: Stoker at November 24, 2007 5:33 AM

Nick T~

No $hit, you knew Michael at Bennington Motors? Wow, small flippin world! He sold for and nissan dealership, and Boss Hogs dealerships about a year and a half ago. Michael is a great guy! Wild that you mentioned that!

~Train Hard and Push through "IT"!~

Comment #58 - Posted by: J roCk at November 24, 2007 5:36 AM

For the questions on the run technique... Physics does not allow for efficiency when an object is placed in front of it when in motion. The most efficient way to run is to have a neutral foot which will land on the Ball of Foot (BOF) everytime as close to underneath you as possible. The drill we used in that video is one of hundreds... if you learn to pull the supporting foot first the other foot will naturally drop as you will not let yourself fall flat on your face. As long as the foot is neutral and is dropping it will land on the ball.

The biggest misconception though... We are staying on the BOF when we move thorugh the gait. The heel comes down very shortly after the BOF lands underneath only to come right back up as you pull the foot. It acts like a spring. Just like jump roping!!!

Shoes with minimal support should be used, but that doesn't mean to go out and buy the Vibrams (I have 2 pairs), or Newtons (1 pair of these, I actually threw away because they do more damage then good), or racing flats just yet. You need to adjust to the change then I advise getting into a racing flat that you like. I use Asics... They make a bunch and can be bought online easiest (there is nothing to them which means you don't really need to try them on).

All the best and thanks for the questions they are good.

Comment #59 - Posted by: Brian MacKenzie at November 24, 2007 5:37 AM

I watched the video and I have to say that there are drills that can be done that are safer then the one shown. If anyone is interested living in the Tulsa, OK area shoot me an e-mail to setup an apppointment.
No I don't have a vido camera to give out the info, but if there is someone who wants to help in making one I can do that as well.

Comment #60 - Posted by: Craig Descoteaux at November 24, 2007 5:48 AM

anybody have any experience with a messed up 5-1 disc from #&%#%#*& wallball? 6 weeks recovery, so no overhead squats for me. I am so bummed.

Comment #61 - Posted by: Julie Parisien at November 24, 2007 5:55 AM

Has anyone read "Chi Running"? I think he is promoting a similar running form.

Comment #62 - Posted by: Mike G at November 24, 2007 5:56 AM

How about, this is a picture of a woman with a case of "mild" Muted Hip Function (MHF), who needed someone to focus not on her body, rather her biomechanics. In that process, in order to get her to move properly, he moved her physically inserting verbal and physical cues so that she could remember what right feels like in a humorous way, in order to facilitate learning in an otherwise distracting group setting.

No more and no less.

Just a thought.


Comment #63 - Posted by: CCTJOEY at November 24, 2007 6:02 AM

The running video is showing that you do not want to land on your heal in front of you as you run. Instead you should land on the front half of your foot (your toe) with the foot underneath you. I don't know how different shoes might fix this.

But, a good way to see the difference is to run barefoot. If you run barefoot on grass, or better still cement, you will quickly hurt your heal. This will instead make you run on your toes, which are 'spring-ier.' Running on your toes, striking the ground underneath you (instead of infront) cuts down contact time with the ground, doesn't slow you down as much, and prevent shin knee and hip injury better than any padding you can put on your heal.

Any CrossFitter will tell you that we squat keeping the heal on the ground because the heal is a solid, stable weight bearing structure that doesn't give. Your foot arch is a good shock absorbing and rebounding spring. So, running on your toes makes biomechanicn sense also.

Comment #64 - Posted by: VAS at November 24, 2007 6:04 AM


Wow...well said, and good thought!

Comment #65 - Posted by: J roCk at November 24, 2007 6:05 AM

Seeing Allison is just another reason to get into NYC

Comment #66 - Posted by: Adam at November 24, 2007 6:06 AM

13:48 as rx'd, all OHS unbroken...Nothing like a nice 28 degree run to get the blood flowing on a Saturday morning.

Comment #67 - Posted by: Nickosaurus at November 24, 2007 6:09 AM

Big Saaarge...see you when you get back brother.

DJ and Bone...I will try to call today...lost my voice so, it will be interesting.

Freddy C.- You should have seen the shorts and swimsuits we had in the pipeline. Very few 30yo men should be wearing them, and I can tell you I was one of those who should not have been wearing them. Those green shorts are quite pleasant comparatively.

Comment #68 - Posted by: CCTJOEY at November 24, 2007 6:13 AM

Nancy. Subbed 400m elliptical and 99# OHS.

Time: 16:01

Comment #69 - Posted by: Rick510 at November 24, 2007 6:18 AM

First, running mechanics are alot like a golf swing. Everybody has a differnet one, but there are a few basics that must be present regardless of form. The purpose of having a heal stike is to allow your joints to absorb the shock and impact you make when you hit the surface. Landing on the balls of your feet allows you to spend less time on the touching the ground and having a faster leg turn over which should result in a faster sprint. This is difficult to maintain for longer distances, unless you are properly trained to do so.

Comment #70 - Posted by: Adam at November 24, 2007 6:19 AM


as rx'd: 15:30

overhead squat unbroken, have to run faster...

Comment #71 - Posted by: alex at November 24, 2007 6:20 AM



as rx'd: 10:30

overhead squat unbroken, have to run faster...

Comment #72 - Posted by: alex at November 24, 2007 6:27 AM

Knee issues. Subbed 500m rows and 65 lb OHS

First work out back from shoulder sugery. Subbed 22 lb OHS. 17:42

Comment #73 - Posted by: Mark & Theresa at November 24, 2007 6:35 AM

46 196

as rxed 11:27 (big pr)

OHS unbroken, still improving on rom on ohs, but have a ways to go. All 400m around 90 seconds.

I vote for more pics of Allison, Nicole, Annie Eva, etc. I get my prs after those pics/videos.

Comment #74 - Posted by: Kevin McClellan at November 24, 2007 6:40 AM

Anthony (M/29/175)
Notes: as rx'd
Time: 19:25 (PR by 6:26)

Comment #75 - Posted by: Anthony Bainbridge - CrossFit Fredericton at November 24, 2007 6:41 AM

J Rock: check yesterday's comments, left you a post regarding the Zone diet info and where to find it (#85). Hope it helps.

Comment #76 - Posted by: doodlebug at November 24, 2007 6:41 AM

As rx'd on treadmill

Comment #77 - Posted by: bhub at November 24, 2007 6:44 AM

6'5" 215

RUNNING TIPS (from a tall triathlete)

1. The most important, and easiest, running fix is to shorten your stride and increase the amount of foot touches per minute. This preserves momentum moving forward (longer strides have more "start/stop" and dont let your energy flow forward as efficiently), it it more efficient and safe on joints.

2. To increase your touches, shoot for 30 strides every 20 seconds. This equates to 90 strides per minute (which is similar to a good cadence for a cyclist or tricyclist). Keep track on your watch every three minutes or so and if you are lagging behind (22-25), then pick up the pace of your stide...shorter strides and pick 'em up faster.

3. It feels silly at first, but it is a life saver (especially on long runs).

Good luck to all...hope it helps. For a heavy and tall runner, this made a tremendous difference in the way I run and my enjoyment of running in general.

Comment #78 - Posted by: JB at November 24, 2007 6:46 AM

4. Forgot to mention...dont run FASTER...just turn the feet over quicker.

Comment #79 - Posted by: JB at November 24, 2007 6:47 AM

As Rx'd
400's done outside
Time: 11:49

Comment #80 - Posted by: Breck at November 24, 2007 6:48 AM

J -- yep, met them in Hunter (snowboarding), great people!

Hoping to move back to Albany in a couple years, so I probably end up at CF Albany, hehe.

Comment #81 - Posted by: Nick T at November 24, 2007 6:51 AM

Anthony (M/29/175)
Notes: as rx'd
Time: 19:25 (PR by 6:26)

Runs were outside in -15C with 40kmh winds.

(sorry for the double post)

Comment #82 - Posted by: Anthony Bainbridge - CrossFit Fredericton at November 24, 2007 6:52 AM

33M / 185# / WOD #207 / CFT 825

Still away from home so I did 100 burpees in 11:18 (pr)

Can't believe I missed Nancy. One of my top 3 favorites. Nothing gets me going like her. I'll make it up when I get back home.

Comment #83 - Posted by: wilson at November 24, 2007 6:52 AM

Nice legs CCT Joey !

Comment #84 - Posted by: gina johnson at November 24, 2007 6:58 AM

Still new to Crossfit.

Question on form for OHS: How low do I squat? Is it just like a regular back squat? I cannot download the videos at all to help me with execution (government computer, firewall like Ft. Knox).

NANCY--17:40, On treadmill
95, 85, 85, 85, 75 for OHS weight.

I would like to work on my form and increase my weights before I improve my time.

Comment #85 - Posted by: Bobby at November 24, 2007 7:00 AM

A good friend used to tell me:

Friend: Its BMW

Me: What?

Friend: BMW

Me: What about them, great cars.

Friend: No you dummy. Booze, Money, and Women. Men make no sense when it comes to BMWs

Comment #86 - Posted by: SheepDawg at November 24, 2007 7:08 AM

13:55 Rx

Comment #87 - Posted by: Brian MacKenzie at November 24, 2007 7:11 AM

73 doodlebug~
Thank you, I did check it yesterday and got it! I really appriciate it. I am 190, 6 foot 1 and my bf is 7.3%. I always want to learn more, and am always intersted in a way to tweak my diet for maximum benifts.

i posted a new pic from the other day.

Thank you very much again.


His kids are world class skiers, they are incredible! Michael, his wife, and kids are some of the nicest most caring people I have ever met. Lost touch with them about 2 years ago, but travel back to Pittsfeild mass often enough to see family that I am sure that I will catch up with them eventually either at Hunter or Bennington.
I can't wait to hit up Crossfit Albany on the way through in a month!!

~Train Hard and Push Through "IT"!~

Comment #88 - Posted by: J roCk at November 24, 2007 7:14 AM

(I truly hate her!)
3 rounds
15 OHS 45#
400 meter run


This really sucked. Still tired several hours later.


Comment #89 - Posted by: JFG at November 24, 2007 7:17 AM

Jodi (BW=107)
Notes: subbed 45 pounds for OHS
Time: 18:09 (4:11 faster than last time)

Also ran outside in -15C and 40 kmh winds. FUN!

Next time, will use 55 pounds.

Comment #90 - Posted by: Jodi Arbeau - CrossFit Fredericton at November 24, 2007 7:27 AM

CFWU, substituted supermans for back extensions, did 6 pullups rather than 10.

"Nancy" -- 20:33. Overhead squats were done with a rock I found in the drainage ditch.

I didn't drop the rock on my head! Woo hoo!

Comment #91 - Posted by: Dan Puckett at November 24, 2007 7:32 AM

40 kg OHS. 25:00

Comment #92 - Posted by: P_Sthlm at November 24, 2007 7:51 AM

A great book on running form that I've read is "Chi Running". It attempts to apply the principles of tai Chi to running but has great information on form. I've had running related injuries for years but after changing my running form by applying the principles of Chi running, I've been injury free for over a year now. Good Luck. Thanks Xfit.

Comment #93 - Posted by: Brian McCarie at November 24, 2007 7:59 AM

Thanks Adamulm #27, those Newtons look great. I just ordered a pair.

Comment #94 - Posted by: Smithy m/47/165/70" at November 24, 2007 8:00 AM

14:16 as rx'd. :46 slower than last time. I ran slower today on the treadmill.

Comment #95 - Posted by: Ben at November 24, 2007 8:01 AM

BW 176


Runs were a little short of 400 m. I ran the extra distance after the last set of OHS.
Still feeling the holiday bloat!

Comment #96 - Posted by: Eric O at November 24, 2007 8:05 AM

Work {Ride (Airdyne .5 miles at level 10; leg raisex25; Row 524m (at 1:41/500m; 28 s/min.); Snatch 60x2x5, 70x2x3, 80x2x2 SW/ PU (+57#'s)x3x10}.
Bdw. 82.3 kilos
Intensity: moderate
Duration: ~25:00...

Comment #97 - Posted by: Jonathan Jensen at November 24, 2007 8:08 AM

used 15# bar to work on form. Still need to work on it but it was better.

Comment #98 - Posted by: U'i at November 24, 2007 8:14 AM

Does anyone know if Nike Free shoes work similarly to the Newton shoes and the Vibrams that people are talking about? Nike claims that they are supposed to be like running barefoot.

Comment #99 - Posted by: Jeff and Charity at November 24, 2007 8:17 AM

Clarksville, TN

Comment #100 - Posted by: Ken P. at November 24, 2007 8:20 AM

14:22 w/ 40lb DBs.

Comment #101 - Posted by: barry weidner at November 24, 2007 8:22 AM

Ran 5k outside on a new route -

Comment #102 - Posted by: Laura, Decatur at November 24, 2007 8:23 AM

6'5" 215#

"Nancy" as Rx'ed in 20:48.

First 4 sets were unbroken, the last one I broke on 9 and had to re-group. ACTIVE SHOULDERS!!!

I am really curious to know if there are any videos of guys over 200# doing 15 OHS. I am a tall and relatively heavy guy, without a powerlifting background (Baseball Pitcher).

CrossFit for me is all about setting little goals and then adding on to them.

1. Unassisted HSPU (strict form)
2. MuscleUp (waiting on rings for Xmas)
3. 25 consecutive DoubleUnders (working on it)
4. 25 Consecutive PullUps
4. 15 Body Weight OHS (@215# I would love to see proof of someone else for motivation!!!)

Comment #103 - Posted by: JB at November 24, 2007 8:29 AM

27:51 as rx'd

about 8 minutes slower than best
only explanation: zone then, no zone now

I am going to get back to the zone diet now

Comment #104 - Posted by: b ring - crossfit richmond at November 24, 2007 8:29 AM

bw 163 age 39
95# OHS
5 rounds
last 4 rounds OHS unbroken
need to losen up on OHS prior to start.

Comment #105 - Posted by: coop at November 24, 2007 8:30 AM

Must be Allison's war face... maybe she should be the one in Afghanistan! ;)

'nichole' as RX'd 13:50

Comment #106 - Posted by: eamon at November 24, 2007 8:49 AM

That was an excellent video.

17:12 as prescribed, which is the new reference standard for me (vs my prior PR of 16:47) because of new slow-to-get-moving treadmills at my gym. Transition time at this gym slowed me down in a big way. OHS were 15, 15, 11/4, 11/4, 15, which was a major improvement over last time. Runs, once laboriously initiated, were at 9.0-9.3 depending on the round.


Comment #107 - Posted by: TK at November 24, 2007 8:51 AM

Can't wait to do the WOD, will be my second Nancy after returning from a 6 month CrossFit hiatus. Should see some solid imporvement.

I remember seeing the name of a book that was suppossed to be excellent for getting a solid running technique down, mentioned in a Pmenu awhile back. I'll have to look it up.

Looking forward to the Charlotte cert next weekend!

Comment #108 - Posted by: Jake@CFRVA at November 24, 2007 9:00 AM

Mr. White debate

I just cant help but wonder if there is some other girls (or guys) out there that might deserve some exposure too. Nothing against Allison NYC, fired up about her journey, but maybe someone else is having similar success.

Comment #109 - Posted by: sflat8 at November 24, 2007 9:01 AM


Subbed 500 meter row. Fighting a cold and felt like crap, but finished the WOD.

Comment #110 - Posted by: Carney at November 24, 2007 9:06 AM

subbed 500m row and 65lb bar, felt bad food slowing me down from Thanksgiving break: 29:24

Comment #111 - Posted by: gamb at November 24, 2007 9:07 AM

44 yom and 288.5#'s

Helen with mods

Round 1- Row 500m and 15 OHS @ 115#
Round 2- 400m TM(7.5 mph) run and 15 OHS @ 115# (nearly clobbered the dude who stole the rower)
Round 3,4,5- Run 400m outside and 15 OHS @ 115#

19:32 (last time 18:01 w/runs on TM)

Comment #112 - Posted by: Kegger at November 24, 2007 9:08 AM


as rx'd: 14:25

unbroken sets

Comment #113 - Posted by: Ben CFC at November 24, 2007 9:08 AM


17:35 as rx'd.

Comment #114 - Posted by: edevine at November 24, 2007 9:10 AM

CFWU- 40lb assist on pull ups
WOD- 5x
400 meter sprint
15-30 lb overhead squats
23 Minutes

Comment #115 - Posted by: verve at November 24, 2007 9:12 AM

6 minute kb snatch practice.

Rest 5 minutes

15:09 - rowing and 65# OHS. 27 seconds better than the last time I rowed this WOD. (Snow and mud outside...don't want to have to clean the apartment's carpet after the WOD).

Comment #116 - Posted by: Kelly Moore at November 24, 2007 9:13 AM

15:32 as rx'd - runs outside about 30 degrees

Comment #117 - Posted by: dan colson at November 24, 2007 9:14 AM

... to the people who are complaing about the allison comments.... its all in good fun. i read the comments, and if you watch her interviews, it seems like she has transformed her life through fitness and a healthy lifestyle.... i dont see whats wrong with that! she is a beautiful, healthy, boisterous, woman who is excited about what she is doing, and trying to spread that to other people. yes, some of the comments are crude, but most of them arent, and most men know women love to be complimented...
allison - keep kicking ass and spreading the crossfit love!

Comment #118 - Posted by: eamon at November 24, 2007 9:15 AM

Did a different WOD today. Don't know what to call it. Any ideas??

10 5 foot trackter tire flips (flipping the tire over, not flipping over the tire!LOL)

10 95lb OHS

10 2 pood kbs

10 fullROM hspu

7 rounds for time.


Took everything outside of the studio so that anyone driving in or out of the shopping plaza would see what was going on. Man I caught a couple of strange looks! Part of it was to draw attention to the studio for more business, part of it was to help get over the occasional insecurity of getting strange looks while doing WOD's. Heck, if they want to give weird looks, then kcuf em'...that's what I say! LOL!

~Train Hard and Push Through "IT"!~

Comment #119 - Posted by: J roCk at November 24, 2007 9:16 AM

TIME: 14:34 AS RX'D



Comment #120 - Posted by: ROBERT SUTHERLAND at November 24, 2007 9:17 AM

as rx'd 13:58 cold outside ~30 degrees

Comment #121 - Posted by: brent colson at November 24, 2007 9:20 AM

WU .5 walk on treadmill

Comment #122 - Posted by: TJF at November 24, 2007 9:21 AM

Pre: CFWUx3, OHS 95#(f first one), 65#x5, 75#x3+f, 95#x3+f, 65#x10

WOD scaled to 65# because the heavier ones aren't working today.


Post: Hiking with family (possibly Ojai)

Comment #123 - Posted by: JPW at November 24, 2007 9:33 AM

Male. 37 y.o. 225lbs

This was my first Nancy. I scaled back to 65lbs on the overhead squats so I could work on form and technique. Next time I'll proceed as rx'd.

I did the 400 meter run (1/4 mile run) on a treadmill set at a 1 degree incline.

Total time 23:13

Comment #124 - Posted by: Sam at November 24, 2007 9:43 AM

Male. 37 y.o. 225lbs

This was my first Nancy. I scaled back to 65lbs on the overhead squats so I could work on form and technique. Next time I'll proceed as rx'd.

I did the 400 meter run (1/4 mile run) on a treadmill set at a 1% incline.

Total time 23:13

Comment #125 - Posted by: sam at November 24, 2007 9:44 AM


Comment #126 - Posted by: F.B.C at November 24, 2007 9:44 AM

Scaled OHS to 55 lbs - first time with the movement. Once I realized how to lock out my elbows and drive my shoulders into my ears I realized I probably could have handled more.

5 Rounds:
- 0.25+ run outside (cold!)
- 55 lb OHS x 15 reps (last 4 sets unbroken)


WOD #48 (including rest days) still feel very new to this but loving it.

Comment #127 - Posted by: Jake M at November 24, 2007 9:44 AM

(tilde) "Nancy" as rx'd

runs on tm 8.0 mph
OHS 15, 15, 10-5, 11-4, 15

(tilde) good vibrations! (tilde)

Comment #128 - Posted by: John Messano at November 24, 2007 9:46 AM

Visiting my friend in Charleston and went to her Gold's gym this morning. The two squat racks were in the very back far away from the treadmill (no track) so that gave me some rest time walking back and forth. Tried cfwu, did good mornings (couldn't find the back extension thing) and two sets of situps and pullups.

Last time did only 4 rounds in 27:38
This time: 5 rounds, 65# ohs - using wall clock, about 23 minutes. Tried to keep the treadmill running, but everytime I came back to it, it was off, so lost some time starting it back up each round.

Comment #129 - Posted by: Wendy at November 24, 2007 9:48 AM

(tilde) time - 21:45 (about 3 miuntes slower than Sep07)

Comment #130 - Posted by: John Messano at November 24, 2007 9:48 AM

75'' 200#
scaled to 75# (ac joint injury)
OHS sets a follows:

ET: 20m flat

All things considered peetty decent as have never had an OHS. Technique better as sets progressed. Gave myself a year for good on track

Comment #131 - Posted by: juanmurphy at November 24, 2007 9:54 AM

How can someone substitute when you dont have access to a barbell close by to where you run? That's what makes a lot of these exercises difficult for me to accomplish.

Comment #132 - Posted by: Tim at November 24, 2007 10:04 AM

Age 35
BW 150#

As rx'd:


Comment #133 - Posted by: Shawn B. at November 24, 2007 10:07 AM

for everyone talking about the vibrum five fingers and newtons (or whatever they're called, too lazy to scroll), how about Nike Frees? I just ordered a pair a few days ago off ebay... the 7.0 trainer category. anyone with any experience care to share?

Comment #134 - Posted by: vancityviking27m-178-6'2" at November 24, 2007 10:09 AM


19:00 min.
5 rounds
400m run
45# overhead squats 15x

I found out today that Nancy is not my friend. I'm definately feeling the effects of being off the Zone for a few days. My squats were not the best, I should have decreased the weight and worked on my form. Hate it when I do that, I feel like I should start over.
Also, I do not recommend eating a bowl of Fruity Pebbles before this workout! Dumb.

Comment #135 - Posted by: Gnat at November 24, 2007 10:14 AM

Helen as Rx'd in 17:03, which is a 30 PR for me.

Comment #136 - Posted by: Denver Sheepdog at November 24, 2007 10:15 AM

Oops! wrong website. I remember coming to this message board 'accidenally' when had that infamous controversial interview. Can anyone direct me to the link for an exercise website called See ya tomorrow.

Comment #137 - Posted by: cyber sheperd at November 24, 2007 10:16 AM

(30 SECOND PR, that should say)

Comment #138 - Posted by: Denver Sheepdog at November 24, 2007 10:16 AM

OHS with broom stick, working on tech.
Jim 48/M/170 11:07
Gary 50?m?205 11:54

Comment #139 - Posted by: ncsheepdog at November 24, 2007 10:21 AM

36 m
Scale down to 34 kg (75 lb). Took 19:25. Next time will do with 95. set unbroken.

Comment #140 - Posted by: Dael at November 24, 2007 10:21 AM

Badass to see a controler on the page. cadre have been having us do crossfit the whole pipeline. diggin the green sofee'

Comment #141 - Posted by: tony at November 24, 2007 10:26 AM


My first Nancy for time


Comment #142 - Posted by: mikey at November 24, 2007 10:28 AM

subbed 25# DB for ohs (hotel gym)

Comment #143 - Posted by: Fat Slice at November 24, 2007 10:32 AM

CFWU x 2

WOD as rex'd 18.46

Comment #144 - Posted by: onefinesuri at November 24, 2007 10:32 AM

Crossfit is the best thing in fitness, and I was so happy to see such an intense training program that it seemed happily included women, and didn't objectify them. But I guess I was wrong. I look to strong women on the site like Annie, Nicole, Eva, etc. Instead of reading about the exercises there are all these frat boy comments that really is a turn off when you think you are visiting an exercise site. When I search the site I see so many little girls doing crossfit and I think that is so cool. I have been introducing Crossfit to my daughter and we visit this site often. Please keep it to what its intended for, a respectful fitness community that imbraces strong and fit women, not objectifiy them.

Comment #145 - Posted by: viper1 at November 24, 2007 10:34 AM


Treadmill pace was 9.7mph each run. Increase to 10.0mph next time.

Used 75# instead of 95# for overhead squat. Will use 85# next time.

Time was 13:59


Comment #146 - Posted by: john g at November 24, 2007 10:38 AM

Nancy at the YMCA. The place was a bit crowded. It cost me some time.


That was my first Nancy. It was about 40 deg F outside. I am smoked.

Semper Fi!

Comment #147 - Posted by: Dave F. at November 24, 2007 10:38 AM

I still stink at OHS!


WOD "Nancy" scaled
400 meter run
65# OHS -> 45# OHS after first 10 reps (balance/form was poor)


I could have done the WOD with 65#, but it would have been sloppy. I thought about subbing front squats at 95#, but felt that working on my OHS form was more important. I really want to get that down pat.

I estimate that I spent approx 3 minutes in total from a) weight change in round 1 from 65# to 45#, and b) going downstairs to run outside, then going back upstairs to do the OHS (squat racks are on 2nd Floor of the gym I go to, and all the treadmills were occupied). I must say, running around the block in 40F weather was pretty refreshing. The folks at the gym, both staff and members, gave me puzzled looks as I shot past them. But the best was the mother with stroller I lapped in the opposite direction!

Any advice for OHS practice?

Comment #148 - Posted by: GMT-NYC at November 24, 2007 10:50 AM

Forgot to mention my cooldown:

DU practice - 5 mins / approx 50 DUs (I'm gettin' there!)

Comment #149 - Posted by: GMT-NYC at November 24, 2007 10:53 AM

Bwt: 133

Taking it easy for the next couple days

4 rounds of

200 single unders

10 103lb overhead squats

Time was around 7:30

Comment #150 - Posted by: speal at November 24, 2007 10:57 AM

I miss her.

Comment #151 - Posted by: Jason at November 24, 2007 11:13 AM


"Nancy" - done at parent's house

run - around block
12 reps OHS using big, flat block of concrete, broken into two sets of 8, 4 reps.
~40 degrees & sunny

Comment #152 - Posted by: ggdillon at November 24, 2007 11:17 AM



Treadmill 7.5, trying to reduce heel strike and work on running form. That video was a real eye opener for me.

Comment #153 - Posted by: Brutz at November 24, 2007 11:18 AM

65# 16:02

Comment #154 - Posted by: Sue Ady at November 24, 2007 11:19 AM

Thursday, reckless abandon on the diet front. Yesterday not much better with a bottle of wine to wash it all down.

The result? Bonk. Bonkity Bonk Bonk.

Sub 30lbs. thruster for the overhead squat at home. Time I don't know but I'm thinking it was fairly pathetic.

Interesting though when I'm eating zone I still like to have a drink but not a lot. Off the zone I want to drink like a fish.

Comment #155 - Posted by: sflat8 at November 24, 2007 11:19 AM

Nancy- 19:04 as Rx'd

Comment #156 - Posted by: MarcusG at November 24, 2007 11:23 AM



Started out doing thrusters the first three sets and had someone tell me I was doing the wrong exercise. So the last two sets were overhead squats. My squats were pretty week on my overheads. Plus some goofball took my bar after my first run, had to start over on another bar.

In regards to Allison in speaking to my spouse I was informed she was disappointed in Crossfit and coach for the picture. Not because of the picture itself but, because there are no pictures of Brenden.

Comment #157 - Posted by: botdoy at November 24, 2007 11:25 AM

21:30 first time doing OHS

Comment #158 - Posted by: TopherJ at November 24, 2007 11:26 AM


"Nancy" as rx'd
time = 14:50

New PR

Comment #159 - Posted by: Paul S at November 24, 2007 11:29 AM


5 rounds of

400m (we did 300m)
95# ohs

Todd (38/70/171) 15:48
Christopher (13/64/104) 15:48 (35# ohs)

Dakota (5/?/44) did all runs and various ohs w/10# bar

Madison(6/?/46) did 10# ohs and 10" box jumps, not much running

My son is usually faster in the running and I get ahead in the lifting portions. Makes it a close race in most WOD's. It was 39 degrees and raining. To cold for Texans!

Comment #160 - Posted by: prochargedmopar at November 24, 2007 11:37 AM

To #134 - vancityviking27m-178-6'2" - I've been using the Free 7.0 for everything and am 100% in love with 'em. Probably not as close to barefoot as they advertise, but still my most favoritist shoes ever. (The 5.0's are supposed to be closer to barefoot - my girlfriend uses them and is happy as well.) I will admit I heard some rumors of them falling apart but mine have put up to 250 pound abuse daily with no signs of wear. Good luck!

Comment #161 - Posted by: jacob at November 24, 2007 11:42 AM

Nancy = 16:37

Comment #162 - Posted by: Todd (Kandahar, Afghanistan) at November 24, 2007 11:46 AM


as rx'd

Comment #163 - Posted by: ut steve at November 24, 2007 11:52 AM


dead tired today, but felt a lot better once i finished, weird

75lb ohs

Comment #164 - Posted by: Sean at November 24, 2007 11:56 AM

Went deer hunting this morning (didn't get anything). We were walking up a steep hill in crusty, deep, windblown snow. Usually, my husband can just crank his way up hills sooo much faster that me, but I was keeping up with him with no problem today! Also, yesterday was my first day of the season for telemark skiing and I'm only the teensiest bit sore.

Many thanks to CrossFit! It definitely makes all the difference in how comfortably and well I can do the stuff I love to do!

Comment #165 - Posted by: Kim in MT at November 24, 2007 11:57 AM

16yom 160 5'8

Nancy as rx'd but with only 3 rounds instead of 5 because I'm gonna be putting in unsulation in the attic for the rest of the day

all sets of ohs unbroken
9 almost 10 minutes

Comment #166 - Posted by: brad c at November 24, 2007 11:59 AM

CFWU + jump rope

5 rounds:
500m row
115# front squat (need to work on the ohs before I integrate with WOD)


Comment #167 - Posted by: Charles Ottawa, Canada at November 24, 2007 12:05 PM


as r'xd 18:09
no gas in the tank, could have ran faster

Comment #168 - Posted by: hardcorecm at November 24, 2007 12:09 PM

65 lbs instead of 95#

Lots of time wasted running upstairs to the treadmill

23 y/m/155#

Comment #169 - Posted by: Ski at November 24, 2007 12:14 PM

65# 31:50

Comment #170 - Posted by: ccraft at November 24, 2007 12:15 PM

I think Crossfit has reached an all time low; this photo is taking away the reality of what Crossfit is and what it means for the mature side of this organization. If you would like to continue these pictures, create your own website.

Comment #171 - Posted by: Isabella at November 24, 2007 12:16 PM

m/33/179 200 days since CF, Columbus Ohio


Comment #172 - Posted by: EnDeR at November 24, 2007 12:17 PM


As rx'ed: 14:14

:28 faster than last time, all runs on the mill at 1%, 8.5 mph. OHS at 95 lbs and all sets unbroken.

Dana, my 14 y/o daughter did this with 35 lbs for OHS and her runs were outside.
Time: 15:54
She has great form on the OHS and kept a steady pace on the runs with no whining. I, on the other hand, pretty much whined the whole time.

Comment #173 - Posted by: sailorcrew at November 24, 2007 12:17 PM



first round, as rx'd, took nearly 10 minutes. switched to 75# OHS for last four rounds.

Comment #174 - Posted by: esteban at November 24, 2007 12:19 PM

See some crazy times already. Very good work.
as rxd 25:35 min.
A little over 2 min faster then last time.
Have fun, Johan

Comment #175 - Posted by: Johan Nederhof/Rotterdam at November 24, 2007 12:21 PM

First time doing "Nancy".
Ran inside on treadmill at 9.5 and used 70 pounds for the OHS.
Time: 16:00

It is normal for your hand to go numb after doing OHS. My right hand is still numb and I did the workout over 2 hrs ago.

Comment #176 - Posted by: Michelle at November 24, 2007 12:24 PM

Did nasty girls today. Subbed leg assist through the transition of the muscle ups. Otherwise as Rx'ed. 10:53

Comment #177 - Posted by: Angel at November 24, 2007 12:27 PM

49yo male/255#

Subbed 500m row for run, had to do the OHS with just the bar; last set with the heaviest piece of PVC I had.


Had a chance to work out with Jasha Faye @ CrossFit Marin last week. The man knows his stuff. I'll be back for more.

And what's with all the yakkin' here? In the first 100 comments, I only counted appx 20 workout times posted. This message board is starting to resemble another board that I no longer frequent because of a low signal to noise ratio.

/end rant

Comment #178 - Posted by: DCJ at November 24, 2007 12:32 PM

I think today's photo, in light of the recent attention numerous male visitors to the site have given to Allison, indicate an attempt to push buttons by Coach. I picture him sitting back, reading the comments, and laughing at how wound up people can get. I'm sure there are many people, of both sexes, who would love to toss out more comments that attack, defend, and verbally ogle Allison. Many undoubtedly fear the backlash of the community while traveling down any one of those paths. With that said, I just ask for equal representation of men for the women to have the same opportunity. So, please, fellas, flood the site with pictures of you and your physiques so that they can be posted. I imagine if we continue this way, then the site will transform into an online version of the local meat-market gym we've all come to abhor.

Allison--keep working hard to reach your fitness goals.

Comment #179 - Posted by: theresa at November 24, 2007 12:39 PM

Today's photo didn't really bother me. I thought it was obvious that Joey was giving Allison instruction on some part of exercise mechanics. The incessant tasteless comments--rebutted well by Joey btw--are definitely annoying. I'm well aware that you can say what you want on this site (unless your comments get deleted like the ones mentioning Ron Paul the other day) and those of us who don't care for it just have to accept that this is the type of discourse that the site administrators choose. However, know that you're chasing away those of us who enjoy the intelligent discourse epitomized on the rest days.

Comment #180 - Posted by: MB at November 24, 2007 12:44 PM

16:03 (12:01 of work)
Still losing time in transition.
Runs on tread.

Comment #181 - Posted by: chris l at November 24, 2007 12:49 PM

wu: 3 rounds: skip 1:00, 3 mu (-25pr, -25, -27.5#)

wod: 5 rounds: row 500m, 15 ohsq 45#; ~20:00

Comment #182 - Posted by: James at November 24, 2007 12:51 PM

mixed feelings about this one. PR but missed my goal of sub 15. couldn't get through the last two sets of ohs unbroken. 10, 5 and 9, 6.

as rx'd: 15:33 (heartbreaking to watch the seconds tick by your goal.)

decided on a little extra work.

Maximus' 5x5 snatch
5x65 5x85 5x95 3x105 (stood up after the third one and almost fainted so dropped back to 95lb. and finished the set) 5x95

5x5 hspu
max pull ups: 21

called it a day.


solid work. get you next time.

Comment #183 - Posted by: ken c at November 24, 2007 12:53 PM


As Rx'd: 17:51

Comment #184 - Posted by: exqweezme DC at November 24, 2007 12:53 PM

16y/0 m 190

subbed 50 double unders for 400 m runs (500 m row on third round)

time: 15 min, OHS unbroken

Comment #185 - Posted by: dbreyer at November 24, 2007 12:55 PM


As rx'd 30:17

1st time Nancy, 1st time OHS this much weight; all sets broken.

I'm in the best shape of my life! Thanks, Coach.

Comment #186 - Posted by: PG at November 24, 2007 1:03 PM

OHS w/just oly bar. 17:35.

Comment #187 - Posted by: sam p at November 24, 2007 1:05 PM

I must have been skipping Nancy over the last year, because I do not remember doing her nor could I find a previous time. 95lbs seemed like a lot, so I scaled. Next time do 95lbs. I am ready for it.
.25mile on treadmill
65, 65, 65, 75, 85 X15
17:27 -- at the Y in Rockford.


Comment #188 - Posted by: Garth at November 24, 2007 1:10 PM

12:32 this time 13:13 last time.

Comment #189 - Posted by: LTP at November 24, 2007 1:11 PM

Scaled to 85 pounds: 20:53

3 rounds with 30 pounds: 20:52

I added 10 pounds from my last Nancy ans still took almost 7 minutes off my time. Nylah's first day back after being sick for 2 weeks, but she is more focused and we will be following the website strictly for the next month. She will be a sucess story one day soon and has already lost over 10 pounds in a month on Crossfit.

Comment #190 - Posted by: Cory Chi-town at November 24, 2007 1:12 PM

16:49 as RX'd. 1st time with Nancy, my back seized up pretty bad on the runs.

Thanks to Ronnie and Brendan at Crossfit North Santa Cruz for their hospitality.

Comment #191 - Posted by: Brett_nyc_in San Fran at November 24, 2007 1:12 PM

Squat work


Feeling the effects of last night.. It's funny when I look over and see Bone feeling the same way.

Joey- Talk to you later bro. And keep up the Attentive Coaching. Lol..

Get some, Go again!

Comment #192 - Posted by: DJ at November 24, 2007 1:18 PM


Sub 65 lbs. on OHS


Comment #193 - Posted by: Olde English at November 24, 2007 1:19 PM

16:04 rx'd

A full minute slower than last time, but I am claiming extra Turkey Day weight and lack of sleep (12 hour shifts suck for working out). Excuses, excuses.

Comment #194 - Posted by: freddy c. at November 24, 2007 1:20 PM

21 yom 193lbs
As Rx'd 12:56
Took the bars to the local track for this one.

Yo Brian great to see you making the main site's videos, you are on your way! I was thinking about your pulling techniques you discussed at the NSC seminar last weekend during a 10k and boy were my hammys sore!(it was also the day after a PR Linda...) Definately wanna make it out to Newport here soon, let me just finish up this semester and I'll let you know. Keep up the good work!

Comment #195 - Posted by: PeterAZ at November 24, 2007 1:22 PM

Subbed 10 Reps instead of 15 (First two sets at 65# and then rest just the bar):


Comment #196 - Posted by: J. Reed at November 24, 2007 1:23 PM

as rx'd

Comment #197 - Posted by: stick at November 24, 2007 1:24 PM

rowed 1k


"Nancy" 15:40

Last time 15:03, but I just read Starting Strength and I am doing ROM 4-6" more than last time. Since starting CF, I have been increasing ROM. I was the worst at squat ROM compared to other lifts, but I am getting there. I am pretty sure I am getting low enough now, but soon I need to video myself. Scary.

Cool down row 3 min.

Comment #198 - Posted by: Joel B. at November 24, 2007 1:24 PM

I mean last time 15:18.


I don't know if hand numbness is completely normal after OHS, but it happens to me too. It has lasted a little less each time I do OHS. First time it lasted quite a while. I just did Nancy, and every time I use the mouse and go back to the keyboard, my hand crashes into the keys and I have to delete some garble. But, shoulders and through the thumb right to the end. More right hand than left for me.

Comment #199 - Posted by: Joel B. at November 24, 2007 1:32 PM

still playing catch up. this one will have to wait.

Comment #200 - Posted by: BONE at November 24, 2007 1:33 PM


Third week of Cross Fit. Just did Thursday (120 pullups 120 dips) in 31:44, doing all dips unassisted. (Could barely do 10 dips unassisted three weeks ago.)

Better to use assist and do it faster?

Comment #201 - Posted by: AJP_NYC at November 24, 2007 1:33 PM

Since my 5k run this morning went well (27:22), and I have never tried running this much in one day before, I decided to run another new ~5k route this afternoon -

Comment #202 - Posted by: Laura, Decatur at November 24, 2007 1:35 PM


Subbed rows for run, about 38 degrees outside, with a rain/snow mix

16:53 - PR by about 3 minutes

Comment #203 - Posted by: Rick Cantu at November 24, 2007 1:35 PM

12:30 on a treadmill on incline #2, speed between 10 and 10.5, which was a good hurdle for me to get over. I always want to run slower on the tread and I wouldn't let myself today. All OH squats straight through but with pauses, need to speed those up a lot.

Post-Tabata anchored sit ups for total=101

Comment #204 - Posted by: gaucoin at November 24, 2007 1:35 PM

Went to crossfit Marina today in Huntington Beach. I have been doing crossfit since April '06 and this was the first organized workout I have attended, other than the Valencia Cert. It was great to workout and be pushed by others. Did Fight Gone Bad. Good times! Really good times!

Comment #205 - Posted by: k9thatbites at November 24, 2007 1:41 PM

Pretty smoked today. I was out and about during black Friday shopping for some board shorts for CCT Joey. Retire the shorties brother! lol

Comment #206 - Posted by: BONE at November 24, 2007 1:42 PM

knee didn't cooperate for the squatting. So opted for a different girl "Annie" instead
8:08 followed by amrap ring dips - 12/6/15
ring popped out to the sides on the middle attempt and I couldn't recover it.

Comment #207 - Posted by: Intent at November 24, 2007 1:45 PM


sub stairmaster level 18 1 min 45 sec.
back squats @ 135 x 15
5 rounds

Would love to do wo as rx'd regarding ohs. Here is the problem. Lack of flexibility in this movement. As I begin to squat in the locked out position, my shoulders move forward. I have no problem squatting front or back and have no problems with overhead pressing movements, but when you combine the two, it doesn't work.

I sense lack of flexibility in hamstrings, shoulder complex and lower lumbar region. Any input on this? I know age isn't helping, but I am sure there is a way to regain range of motion with time and persistence.

Comment #208 - Posted by: davidorr at November 24, 2007 1:49 PM

24 min with 65......

Comment #209 - Posted by: Garett at November 24, 2007 1:49 PM


light wu
wod as rx'd

19:32 PR 2nd time & felt good! I think the Zone is working!

22:18 070903 1st time.

Comment #210 - Posted by: Adam W at November 24, 2007 1:55 PM


5 Rounds
400 meter run
65# OHS

Had a procedure done to my back 2 weeks ago for herniated L4 &L5 S1 (Radio Frequency Ablation), back feels pretty good.

Comment #211 - Posted by: Stewart at November 24, 2007 1:56 PM


I forgot the time was 19:09

Comment #212 - Posted by: Stewart at November 24, 2007 1:58 PM


Treadmill at 1%.

Wow, usually I have decent times but some of the other people posting today just killed me. Nice work by you, good motivation for me. I will be happy today with my new PR.

Comment #213 - Posted by: chopper 6'/185 at November 24, 2007 1:58 PM

M/168/20 yrs old

22 min...ugh, its all the cardio. Gotta work on it


Comment #214 - Posted by: Ryan at November 24, 2007 2:02 PM


Scaled to 75lbs...been exhausted lately.


Not to state the semi-obvious, but whenever a subject becomes a hot topic of debate, it gets more play in the rest-day/WOD opportunity picture. Today it is AllisonNYC, tomorrow it will be endangered subtropical wombats. Mr. White et al, if you ignore it, it will go away. If you pick at it, it will keep bleeding.

Comment #215 - Posted by: Rob F at November 24, 2007 2:03 PM


Scaled to 75lbs...been exhausted lately.


Not to state the semi-obvious, but whenever a subject becomes a hot topic of debate, it gets more play as in the rest-day/WOD opportunity picture. Today it is AllisonNYC, tomorrow it will be endangered subtropical wombats. Mr. White et al, if you ignore it, it will go away. If you pick at it, it will keep bleeding.

Comment #216 - Posted by: Rob F at November 24, 2007 2:03 PM


As Rx

17:01, PR!, treadmill at 2% grade, OHSQ unbroken except one set.

Comment #217 - Posted by: moglee at November 24, 2007 2:08 PM

Nancy - 17:22 (PR, 21:25 on previous attempt).

All OHS were broken 10/5. Interesting thing happened today, as the rounds progressed my shoulders loosened up. I was fatigued from the running but felt stronger and more stable with the OHS because of the increased flexibility.

Comment #218 - Posted by: Troy / 6'4" / 215 - St. Louis at November 24, 2007 2:14 PM

19:25 (PR) Sub 80 lbs OHS

Comment #219 - Posted by: Hari at November 24, 2007 2:17 PM


don't know much about shoulder flexibility but that fact that you are 56 and still cranking this stuff out with some pretty damn good times is amazing! i'm raising my dos equis to you.

Comment #220 - Posted by: ken c at November 24, 2007 2:22 PM

As rx'd - 15:55
First time on Nancy since way back in May.
Found OHS's easy, it was the 400m that got me. I felt flat, and felt i was at my anaerobic threshold when running at only 10 mph.

Been crossfitting for 10 months.

Comment #221 - Posted by: james at November 24, 2007 2:23 PM

Rounds 1-4 as RXed, last set of OHSs at 45lbs due to my right arm going numb in the 4th set.


Comment #222 - Posted by: David Knutzen at November 24, 2007 2:27 PM

Geeze people..

I thought it was just my "Before the Zone picture"

That picture was taken during my first time doing Bottom to Bottom tabata squats. I thought bottom to bottom meant ass to ankles. Hanging out in a squat during the rests really threw me off and I ended up with a score of 13 after starting with 22. That was the last round and my legs were burning so much that I did have "muted hip extension". Thanks for pointing that out Joey.

The Pittsburgh Cert was amazing. Listening to Coach speak about CrossFit was such a treat. Thank you to Nicole, our wonderful Hosts, Tony, Jamie and crew and all the cool CrossFitters I got to hang out with and get to know for a great weekend. I'm looking forward to more in the near future. I wish I could go to a cert every weekend for the rest of my life.

I recommend newbie's and long time CrossFitters all go to a cert at least once. If you're just starting you'll leave with a much better understanding of the movements. It's a great idea for people who practice on their own and don't have trained coaches to inspect their form. It's worth it. We all have things to learn.

I had a blast like I always do when I'm CrossFitting. It's a thrill to see a picture of myself on the site I go to everyday 50 times a day. Even if it's not the most flattering one. Especially since I've been to 3 certs in a month.
I also enjoy the interviews and pictures of my fellow CrossFitters. This is the most supportive positive community I've ever experienced and I plan on sticking around forever. Thank you.

Sorry to the people who were offended again. It sucks that the way I look makes people upset with me. I'm just being myself, having fun, training hard and Loving CrossFit.

Thanks for all the nice comments. They made my day

Comment #223 - Posted by: AllisonNYC_22/5'2/118 at November 24, 2007 2:33 PM

d - 29m/175


runs on treadmill at 1.5% incline...1:30 slower than my pr in the garage, but a pr for the treadmill

j - 33f/125

19:27 (65#)

runs on treadmill...lost 1:30-2:00 grabbing inhaler after round 1

Comment #224 - Posted by: dmarsh at November 24, 2007 2:34 PM

Allison NYC:

Sexy and passionate about Crossfit: Great picture!

WOD as rx'd: 18:55

Comment #225 - Posted by: tonyd at November 24, 2007 2:35 PM

just started doin crossfit and love it, cant wait each day to do the next days WOD, did nancy today right hungover and barfed my face off

Comment #226 - Posted by: sprwally at November 24, 2007 2:36 PM


great job! beat your goal. awesome.



Comment #227 - Posted by: ken c at November 24, 2007 2:36 PM

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU w/feet on rack per round. Overhead squat 45lb x 10. Deadlift 95lbs x 5. Overhead squat 95lb x 2.

400M run: 1-1-1-1-1
75lb Overhead squat: 11,4-12,3-10,5-15-15
Time: 24:40

Back after a week off. Overhead squats A2A. Foam roll after.
Compared to 070520: 23:59 with 65lb overhead squats.

Comment #228 - Posted by: Sesoku at November 24, 2007 2:36 PM

Every compliment to Allison is a slap in the face to Joey. There ARE 2 people in that photo you know.

Nice ass Joey.

Comment #229 - Posted by: InfidelSix at November 24, 2007 2:38 PM

got to workout with my brother and sister-in-law at my mom's this morning. enough weights were an issue, so we did:

1/3 mile jog; stretch

Box Jumps
DB swings

Kevin -- 50# DB; jump to 3rd stair -- 13:04
Emma -- 20# DB; first 15 jumps to 2nd stair, then step ups -- 14:31
Colleen -- 20# DB; jump to 3rd stair -- 8:23

post: Kevin max situps in a minute (36), Colleen KTE 1x10 (couldn't hold on to wood beam anymore!!)

great to workout together! it was COLD outside in my parent's garage! i hope we can get to do more group workouts soon!


Comment #230 - Posted by: colleen at November 24, 2007 2:45 PM

I hate overhead squats. I cant do them. 30:10 and I had to scale down the weight to 65 lbs.

Comment #231 - Posted by: runamucka at November 24, 2007 2:48 PM


27:45 as Rx'd

This was 12 minutes slower than last time, but considering that I doubled the weight and was being a little conservative due to lack of bumper plates, I'm happy.

Comment #232 - Posted by: MB at November 24, 2007 2:51 PM

37 bw 190
as rx'd
previous 11:37

today pr 11:28

Comment #233 - Posted by: JackM at November 24, 2007 2:53 PM

Thanks Joel B., I was glad to know that I wasn't the only screwed up one. The feeling is almost back now after 5 hrs and my was like yours, it was right hand all the way up to the shoulder.

Comment #234 - Posted by: Michelle at November 24, 2007 2:54 PM

18:27 using girl weight of 65# for the OHS. Would have bested my PR of 18:11, but the gym has new treadmills which take some time to get up to speed. So, I guess this time is my new benchmark.

Comment #235 - Posted by: Norma at November 24, 2007 2:55 PM

as rx'd 18:50

Comment #236 - Posted by: MattyH at November 24, 2007 2:56 PM

JB, look under Exercises>Performance & Misc Demos> and you will find the vid "Brent Colson, 15 Bodyweight OHS". BTW, Mr. Colson, I'll be dropping by in late Dec.

Nike Free's: great for working out but they give me shin splints. I have fallen arches & problem feet in general, so YMMV. Love 'em if there's no running though.

Day 6 of the Zone. 4 PR's in the last week! DL (315), 5RM BS (265), 1st Kip up from the floor, Helen PR (12:22). I'm surging. WoooHooo

Comment #237 - Posted by: InfidelSix at November 24, 2007 2:56 PM


Scaled down to 65# OHS.


Wasn't feelin the flow today. Must be too much turkey and scotch whiskey over the last few days. Glad Thanksgiving was here & glad it's past until next year. Now I can get back to normal for a few weeks.

Comment #238 - Posted by: Travis from Reno at November 24, 2007 3:03 PM

As Rx'd

400 meter run
45lb. OHS x 15


Comment #239 - Posted by: B. Rhaly / CrossFit MS at November 24, 2007 3:06 PM

32 yo male/ 6'2" 235
Sub 500m Row
135lbs OHS
Five Rounds

Comment #240 - Posted by: Paul CFC at November 24, 2007 3:12 PM

First Nancy. I LOVE Crossfit

CFWU X 3 (High intensity)


G (39 yom 198#)

400 M run (much improvement here. Actually practiced the techniques from Vid and noticed big help)
15 OHS (had to scale to 12.5 db's due to shoulder stability issue)


T (40 yof 140#)

scaled weight to 45#, which was a huge improvement for her

also 15:08

I love working out with my wif I am so proud of her and her commitment, she killed me on this WOD. I swear Crossfit has made us better parents as roles models for a fit life, and certainly has made our marriage stronger.

Thank-you Crossfit and the community.
also 15:08

Comment #241 - Posted by: G&T Calgary at November 24, 2007 3:15 PM


As rx'd: 13:52

Comment #242 - Posted by: Raze at November 24, 2007 3:22 PM


13:43 rx'd

Comment #243 - Posted by: austinb at November 24, 2007 3:27 PM


Against my better judgment, I feel compelled to state the obvious:

No apologies from you are in order. In all of the many comments which have been posted about you in the past month or so, I have seen exactly zero which are complaints about or criticisms of anything that you have said, done or otherwise are. Everyone, as far as I can tell, is inspired by your optimism and enthusiasm.

The debates have been between those who have wanted to pay you a compliment and those who think that the compliments lack a certain amount of class, respect or novelty. Its akin to two sides warring against each other over the same lovely damsel which may or may not be in distress (depending on which side you ask).

You have no need to side with or apologize to anybody in these petty skirmishes. You just keep doing you thing and keep your chin up.

Again, sorry to everybody for pointing out the obvious.

Comment #244 - Posted by: Jeff G 28/6'3"/191 at November 24, 2007 3:33 PM

#227 InfidelSix
I didn't see anybody else?

Comment #245 - Posted by: Adam at November 24, 2007 3:34 PM

Can't do anything overhead.

Row 5K: 24:11

I6: 4 PR's. Very nice.

Comment #246 - Posted by: bingo at November 24, 2007 3:36 PM

Nancy, Nancy, Nancy

5 rounds
400 m (on TM 5.0,5.5,6.0,6.5,7.0 mph)
65# OHS


I had a friend do Nancy
HOPEs Results
5 Rounds
400 m TM 5.0,5.5,6.0,6.5,7.0 mph
35# Plate OHS


8 Days until my Cert!!!!!!!!!!!!!!!!!!

Comment #247 - Posted by: Lizzie at November 24, 2007 3:41 PM

Couldn't get to the gym subbed

1.5 mile on treadmill warmup

5 rounds for time
100 jump ropes
50 squats

10:45 (beat PR by 3:30)

Comment #248 - Posted by: Simon at November 24, 2007 3:42 PM

I had my friend Hope in on this one

Lizzie results
5 rounds
400m (Treadmil)
65# OHS


Hope Results
5 rounds
400m (Treadmil)
35# Plate OHS


CrossFit Certification Seminar COUNT DOWN 8 DAYS!

Comment #249 - Posted by: Lizzie at November 24, 2007 3:45 PM


I noticed creeping numbness by set #4, first in the left hand and the muscle below my thumb and then in the meat of my left bicep. The whole arm was pretty much shot for about an hour, and now, maybe four hours later, I still have some tingling, still in the muscle below the thumb and now in the left tricep.

I googled this a bit and noticed that this is not unusual with the OHS. No explanations online though. Any thoughts on this by those with a better understanding on exercise physiology than me? Something about the wide grip that pinches nerves?

I am a butt-winker and really worked on stretching the hams and closing the gap between my hips and quads today. I scaled back to 65# to keep my form right and keep my lumbar curve. I slowed down and definitely improved my form (couldn't go as deep as usual). As part of this, I moved my grip wider than usual--which helped--but that's when I got the numbness...

numb walt

Comment #250 - Posted by: walt at November 24, 2007 3:52 PM


My first Nancy but a respectable 14:45 as RX'd- and an equal amount of time laying down afterward, as usual.

Comment #251 - Posted by: Jay at November 24, 2007 3:52 PM

Pre: cfwu 3x12
Post: chatting about crossfit with some guy with rings

Last time 19m; this time, 16m. Felt stronger on the run, need to go deeper on the ohs, but the cage was occupied and there was nowhere to ditch the bar.

Comment #252 - Posted by: angelo 37/74"/250 8months at November 24, 2007 3:54 PM


As Rx'd, 14:10.

Comment #253 - Posted by: theanimalbeast at November 24, 2007 3:55 PM

19:01 rx'd new pr by 2min.

Comment #254 - Posted by: brad at November 24, 2007 3:59 PM

19:01 rx'd new pr by 2min.

Comment #255 - Posted by: brad at November 24, 2007 3:59 PM


1000 mtr + 5 mins jump rope + Burgener WU


Rx'd + 300 mtrs of transition distance. 19.44 PR
2.03 faster than last time.

Have a good one.


Comment #256 - Posted by: neilfit at November 24, 2007 4:01 PM


Ill with cold. Took it slow and steady

6mph treadmill
subbed 45lb. overhead squats

33 minutes

Comment #257 - Posted by: cococolleen at November 24, 2007 4:02 PM


As rx'd 16:25 (all runs were on a treadmill with 1.0 include)

This one hurt. I almost met pukie.

Comment #258 - Posted by: Neags at November 24, 2007 4:05 PM

geez! Focus, focus, focus.

Comment #259 - Posted by: fitz at November 24, 2007 4:07 PM

at 6"5, 235, i am in your boat too. I used 110ibs on my ohs and did 10/5. goal is to do 15 straight. i did those olympic style (butt to ankles). i've done 225 for 1 rep but that was a "powerlifting squat".

i prefer taking a short break than doing sloppy reps. plus, i snatch the weight every time i put it down/pick it up so i am not resting that much. just giving the shoulder a 10-15 sec rest.

Comment #260 - Posted by: Al at November 24, 2007 4:11 PM

65lb ohs

Comment #261 - Posted by: Roy at November 24, 2007 4:16 PM

Doug (35m/6'/210): As rx'd 28 min.

Blake (29m/6'/185): As rx'd 29 min.

Justin (27m/6'/165) : 45# OHS 29 min.

All of our OHS' are improving drastically...Yea for crossfit!!!

P.S. When Justin saw this WOD he wanted to find another one...

Comment #262 - Posted by: Greeley Fire Sta. 1 at November 24, 2007 4:18 PM


For time:
400 meter run
95 pound Overhead squat, 15 reps

Plus four rounds of:
400 meter run
77 pound Overhead squat, 15 reps

Comment #263 - Posted by: Alfie at November 24, 2007 4:19 PM


as rx'd 18:09

1st nancy.


Comment #264 - Posted by: Clovis27 at November 24, 2007 4:21 PM


Comment #265 - Posted by: Mel Jenkins at November 24, 2007 4:22 PM

SWIM 1000 Yards

30 Clean & Jerk @ 135lbs

3 Rounds:
20X Pull-ups
30X Sit-ups w/ 12lbs Medicine Ball
30X Squat/Jump @ 65lbs

Comment #266 - Posted by: MattDurhamPhotography-West Seattle at November 24, 2007 4:26 PM

after skipping 2 crossfit workout to eat and spend time with family at the beach...

as rx'd

5 rounds of 1/4 mile run and 95# overhead squats for 15 reps


last time on 9/3/07 26.51

Comment #267 - Posted by: OSV / 42yo / 170# / m at November 24, 2007 4:29 PM

23:50 as rx'd - almost 6 minute improvement.

Comment #268 - Posted by: Redding Mark S. at November 24, 2007 4:36 PM

Regarding thumb/arm numbness after OHS. I have been much improved in this area the more I do OHS. I don't have an educated opinion, but I feel like it is just pinching the blood flow to the arms a bit. My flexibility/strength in that position has improved, and the sensation has decreased. Sometimes my arms go to sleep at night while sleeping (one arm or the other) when they are overhead and it seem to be a similar cause/effect.

Comment #269 - Posted by: Joel B. at November 24, 2007 4:43 PM

5 rounds:
500m run
15 x 65lb OHS (my first time doing them)
28 minutes.

I tried running like the video showed for about 30 minutes at a 6 mph pace - it seemed easier, but it will take some getting used to.

Comment #270 - Posted by: Kyle at November 24, 2007 4:57 PM


Nancy, as rx'd.


After seeing all your temps up in the States, I feel self-conscious. My weather is about 80+F every day.

Only mitigating factor is a 4 degree incline on the run. Otherwise no excuses. Good job, all.

Comment #271 - Posted by: colombiano at November 24, 2007 5:02 PM

251 Walt: It sounds like you are having nerve compression, I would guess in the brachial plexus (the nerves in the neck and armpit that branch and divide to innervate your arm and hand). When you raise your hands above your head, these nerves can get squeezed between the first rib and your clavicle. Do your hands often get numb when you do other overhead work or lifting? If so, it may be a thoracic outlet syndrome. You may have some luck experimenting with different grip widths to minimize the numbness.

269 Joel: I believe it is nerve compression, not lack of blood flow that causes the numbness. Lack of blood flow to an extremity would cause it to be cold and feel "crampy." Nerve compression causes the classic "pins and needles" or falling asleep like you describe. I have the same problem when I sleep with my hand under the pillow: arm always falls asleep and feels like wood.

Comment #272 - Posted by: Jake M at November 24, 2007 5:18 PM


Comment #273 - Posted by: Vince S. at November 24, 2007 5:21 PM

bw 170

17:51 as rx'd

Comment #274 - Posted by: paulw at November 24, 2007 5:21 PM

as rxed 14:32, slow on the runs, all ohs straight through, happy with that.

Comment #275 - Posted by: bleedcf at November 24, 2007 5:22 PM

269 Joel: One more thing: I'm glad that you're experiencing less numbness now. As you said, your improved flexibility (and most likely greater strength) is probably better able to open up and separate the narrow space between the first rib and the clavicle.

Comment #276 - Posted by: Jake M at November 24, 2007 5:30 PM

19:19, 1:35 slower than last time. Nancy owned me today, had nothing in the tank, plus a tweaked right wrist. Only first 2 sets of ohs unbroken this time.

Comment #277 - Posted by: FireSmac at November 24, 2007 5:31 PM


My first nancy.
25 min, subbed 10lb db's

still working on overhead squats

Comment #278 - Posted by: Natalie27 at November 24, 2007 5:31 PM

5 rounds of:
400m run
15 OHS with 45lbs


Comment #279 - Posted by: Josh at November 24, 2007 5:45 PM

I have never wanted to be a pink Adidas top more in my life.

CFWU x 3:
15 sec. Samson stretch (each leg)
15 OHS w/PVC
15 situps
15 back extensions
5 pullups
10 dips

"Nancy" (scaled to 45# OHS)

My OHS form sucks. I kept pushing up from my toes.

Doing cyclocross tomorrow. Wx forecast calls for rain with a high of 43. Oh yeah.

Comment #280 - Posted by: Stew at November 24, 2007 5:46 PM


45 instead of 95

Comment #281 - Posted by: arasmith at November 24, 2007 5:47 PM


Makes sense to me. I guess I didn't think that through all the way. When my arm is asleep at night, it feels like wood and like it isn't even there. This effect from OHS is different.

Comment #282 - Posted by: Joel B. at November 24, 2007 5:47 PM

WU: CFWUx3, practice jerk, snatch, & clean w/broom stick

WOD: 27:29, runs outside, upper-mid 30's, windy, and raining. That was not much fun!

And weeeee....... :)

Comment #283 - Posted by: James ATX at November 24, 2007 5:50 PM


75lbs overhead squats

Comment #284 - Posted by: jc at November 24, 2007 5:57 PM

scaled to 65# OHS.


Comment #285 - Posted by: vancityviking27m-178-6'2" at November 24, 2007 6:01 PM


missed last several days due to head cold...did 120 pullups & 120 dips (1st 6 sets wide grip/2nd 6 sets close grip pullups) - 18:58min

1st time 'Nancy'
5 rounds
400m run (spd 8 on treadmill)
45# overhead squats 15x (1st time doing OHS)
wod 26:35min....feeling very weak today....time for some good rest...Allison you're definitly an inspiration to all of us! best pic so far!

Comment #286 - Posted by: reco at November 24, 2007 6:04 PM

WOD 400m + OHS x5 rounds.
Am super weak at OHS so I started at 25 and worked my way up to 45. Still had crap form, so I picked up a broomstick to practice form. 28:43
400m 1)1:39, 2)1:47, 3)1:54, 4)1:54, 5)1:58 trying to run on the balls of my feet. Blown out calf makes that hard though.

Comment #287 - Posted by: FoCoMichael at November 24, 2007 6:11 PM


OH at 120lb


Comment #288 - Posted by: Michael at November 24, 2007 6:12 PM


breakfast: run 45 minutes = 6.03 miles

WOD: "Nancy"
5 rounds for time of:
400m run
15 x OHS @ 75#
time = 13:48 (pr)
woohoo! this is the same weight as the increase i used last time and my fastest time by almost a minute.

10 x dumbbell burpees @ 2x15# dbs
20 x sit-ups
10 x renegade manmaker @ 2x15# dbs
20 x sit-ups
10 x dumbbell burpees @ 2x15#dbs
time = 5:01

squat clean 7x1

20 strict form L pull-ups;
- all reps from dead hang,
- rep initiated only once proper form is established (both 90degree L and full arm extension)
- must hold L thru any attempt of multiples

results: started out with singles, varying grips (forward, under, mixed, mixed other way). with forward grip, could only do singles. got 2 in a row with each of the mixed grips. got 2 sets of 3 in a row with the underhand grip. need to work on maintaining active shoulders with the forward grip. seems to be easier underhand.

Comment #289 - Posted by: cleverhandz at November 24, 2007 6:15 PM


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

OHS are killing me. As soon as my thighs approach parallel, my form goes out the window. Shoulders are really tight, so is lower back.

Comment #290 - Posted by: crazyXgerman at November 24, 2007 6:22 PM

I have to disagree with the video today. I think her form is better the first time. Yes, her heel touches the ground first in front of her body, but this is due to a large heel on her shoes. The large heel causes her heel to brush the ground first, but her weight comes down on the ball of her foot under her body. After the correction, she over extends her foot to compensate for her shoe and lands on her toes in front of her body. This causes a larger vertical bounce and a greater bend in the knee during support, both of which are inefficient.

Comment #291 - Posted by: CraigL at November 24, 2007 6:25 PM

5 rounds 45# OHS



Comment #292 - Posted by: Hooger at November 24, 2007 6:26 PM


14:39 as rx'd

Comment #293 - Posted by: Svor at November 24, 2007 6:32 PM



only did the OHS with 95lbs for the first round, then dropped to 75lbs for the last four.

Comment #294 - Posted by: Angus M. at November 24, 2007 6:32 PM

16:42 as prescribed

Comment #295 - Posted by: Tommy A. at November 24, 2007 6:36 PM

-five rounds for time of:

400m run
80 jump ropes


Comment #296 - Posted by: jon m at November 24, 2007 6:41 PM


First time doing OHS, so I elected to use 45lbs. Wow, I really need to work on these!

5 rounds in 19:27

Comment #297 - Posted by: ohiobigdog at November 24, 2007 6:49 PM

5 rounds of:
10 kettlebell burpees
10 sit ups
10 45lbs barbell overhead squat
run 400


Comment #298 - Posted by: cory d at November 24, 2007 6:53 PM

I got crushed

subbed 75lb OHS


Comment #299 - Posted by: rosceaux at November 24, 2007 7:04 PM

15:32 as Rx'd

1:26 faster than 5/20. Lungs got a little wheezy, Malibu is on fire again, and the very Vegas thanksiving couldn't have helped. Pleased with this, just have to run faster (always a weak spot for me).

Comment #300 - Posted by: a noble at November 24, 2007 7:15 PM

All sets unbroken
Lost a lot of seconds fartin around going to and from tread mills that didn't work worth sh!t.

Every time I do OHS's one of my hands tends to go a bit numb......

25 6'5" 245

Comment #301 - Posted by: Rush at November 24, 2007 7:21 PM


Scaled OHS to 65#


Comment #302 - Posted by: xc_riding_dc at November 24, 2007 7:27 PM

8:53 [Scaled: 200 meter run, 45 pound Overhead squat]

Bwt 163

Comment #303 - Posted by: Coryo at November 24, 2007 7:27 PM

Subbed 500m rows and stayed with 75# so I could compare against 9/4/07:

R1: row=2:02.9 split=3:57.8
R2: row=2:02.5 split=8:15.7
R3: row=2:00.6 split=12:27.3
R4: row=2:01.2 split=16:11.5
R5: row=2:00.8 split=19:59.7

Comment #304 - Posted by: Boxer4_M/44/229/6'4" at November 24, 2007 7:34 PM

46 yo - 6' - 220#

CFWU X 3 + 25 situps + 25 pushups per set as usual(Good intensity)

As Rx'd


At least it broke 20, dreamed of breaking 15 but not even close?

Comment #305 - Posted by: wtp at November 24, 2007 7:42 PM

Still up north. Only had access to 10-kg= 22lbs plates, so did 89lbs ohs, and gestimated run, i think it was more than 400m. High altitude and cold air buring lungs was some good stuff. Could of probably pushed more, but just finished a 2hr sweet ceremony w/ my step father. I'm just glad i got it in, probably wouln't have slept well knowing i missed a WOD- which usually happens. Much love cfitters, Coach hope all is well w/u and the fam. Z

Comment #306 - Posted by: Zain at November 24, 2007 7:43 PM

Comment #286 - James F.

Good question? either way things look great!

Folks, Bottom line is the picture posted shows that Crossfit works. Other picture posts with the women ranting and raving about men indicates that the results from crossfit are positive.

All I know is I think Allison looks hot, like many of the other crossfit women posted here, they just give another positive reason why this community rocks!

Personally, I hope all the future post are pictures of crossfit women of simular nature, fit, happy, and enjoying themselves staying fit.

Yes, life is good!


Comment #307 - Posted by: wtp at November 24, 2007 8:03 PM


As Rx except R1 done w/135# instead of 95#: 20:06.

3:40 faster than last time (but last time I did 25 reps instead of 15).

Comment #308 - Posted by: RJF at November 24, 2007 8:14 PM

18 min bike - level 4 foothills - 5.42 miles

5 X
45 pound Overhead squat, 15 reps


Comment #309 - Posted by: Broid at November 24, 2007 8:16 PM

as Rx: 22.38
Male, 24, 180lbs, 6'5

Comment #310 - Posted by: GAC at November 24, 2007 8:29 PM

Nancy, as Rx'd, and she was quite the lady. Left me breathless and wanting more...

time = 14:16

Just finished watching Live Free or Die Hard and it wasn't bad. Crossfit reminds me of John McLaine, you end up bloddy and hurt but in the end you just keep going.

Comment #311 - Posted by: Shaman69 at November 24, 2007 8:39 PM

AllisonNYC, my starting this conversation, again is not any sort of attack/insult of what you do. You keep working. My only problem with you is that I'm jealous of all the certs you have attended:)

Some of the things people say on here lack a certain amount of class that really is not acceptable in any social situation, and will only get laughs from the most simple minded of people. For instance, if I barfed up some of the comments made on the comments page while I was at work I wouldn't last long in the public school system.

And for the community: I am by far the arbiter of whats funny, but I think we all (those of us over 17yoa) should expect more from ourselves in both creativity and expression.

I know comments such as this just bleed it out more, but I think that just as we learn from coach, he similarly learns from us. ALL comments make this blog better, thus Crossfit stronger. And if we state opinions on videos, pics, articles, WODs, and comments Coach gains the pulse of the great community he has built.

Comment #312 - Posted by: Mr. White at November 24, 2007 9:00 PM

Nancy= 16:23 (treadmill, 1%)

Comment #313 - Posted by: go utes at November 24, 2007 9:01 PM

Some of the guys here come off as pretty desperate, that's all I've got to say in regards to the picture. Not a knock on her.

Comment #314 - Posted by: Jay H at November 24, 2007 10:05 PM

M 36 5'10" 157#

Doing overhead squats with 2 20# dumbbells. Thought I could do it with 30s, but I need to work on balance and form.

30:09, HR: 161 avg, 187 max

Comment #315 - Posted by: Apollo Lee at November 24, 2007 10:31 PM

first Nancy. 17:30

-only 45# OHS, first time doing movement
-treadmill run(s)

Comment #316 - Posted by: Jay L. at November 24, 2007 11:01 PM

65 lbs overhead squat

Comment #317 - Posted by: DW at November 24, 2007 11:14 PM

17:49 as rx'd

Comment #318 - Posted by: Deli at November 24, 2007 11:14 PM


65lb overhead squats

My legs were a little sore after this, but my shoulders are totally dead. Definitely my weak-point. I was so tempted to revert to front squats, but I stuck it out at the same weight through the whole thing.

Comment #319 - Posted by: jbroshek at November 24, 2007 11:43 PM

1200 pst @ Planow's garage gym in Lincoln,CA

22:22.09 last time 9/6/2007

Comment #320 - Posted by: jimc at November 25, 2007 12:06 AM


Nancy w/115# time = 22:40

According to the CF journal(Feb 03) on these two element WODS, "If the second round can be completed without trouble, the elements are too easy", so I bumped the weight up to where I had to break up the second, third, fourth and fifth sets. Thanks for the article Coach.

Comment #321 - Posted by: Brian V at November 25, 2007 12:27 AM


5 rounds
400m Run
75lb Overhead Squat

Comment #322 - Posted by: Ben69 at November 25, 2007 12:44 AM

29 yo male. 95kg 6'4
50kg for OHS (~112.5#)

As compared to Monday 070903, as rxed 14:49. Different run trak today though so not sure how much of a factor was in the new time! But still, I am stoked with the PR.

Comment #323 - Posted by: Richard at November 25, 2007 12:51 AM



I need some serious help with OHS. Does anyone know of any oly coaches in Colombo, Sri Lanka?

Warmup: 5 min. LifeCycle + 3 rd. mod. CFWU

WOD - 25:19, tho not as rx'd

sub'ed 75# for 95# for 1st 2 rd., but I just can't get a deep squat w/o losing my balance. In fact, I dropped the bar when I lost balance and felt a bit of a twinge in my back. So, I sub'ed front squats for 3rd rd., and back squats for final 2 rds.

Added some push presses at end to get a bit of "bar overhead" practice.

Comment #324 - Posted by: MP at November 25, 2007 12:59 AM

19:53, slower than last time. But runs were on an icy road, and OHS were at 58# as opposed to 45# the previous time.

Comment #325 - Posted by: Rico at November 25, 2007 2:01 AM

20:54 as Rx'd

Comment #326 - Posted by: TomO at November 25, 2007 3:05 AM

Ran round gym block - about 550m outdoors
40kg not 42.5kg on bar - 42.5kg next time

Took forever 31mins. under 6hrs sleep last three nights taking its toll.

Comment #327 - Posted by: BrightonGeoff_36_77kg at November 25, 2007 3:55 AM

Danny 18:09 w/bar
Chris: 19:44 @ 75lbs
Nolan: 21:58 as rx'd
Slower than last time but it's all good.

Comment #328 - Posted by: nolan at November 25, 2007 4:38 AM

What was I thinking!? I was faster by almost 4 minutes and chris was faster by over 20! Nice!

Comment #329 - Posted by: nolan at November 25, 2007 4:45 AM

As rx'd


Treadmill only went as fast as 90 second 1/4 miles.

Comment #330 - Posted by: RTC at November 25, 2007 5:08 AM


did 40 x 20" box jumps and 95 lb OHS x 5 in globo gym in naples

Comment #331 - Posted by: OPT at November 25, 2007 5:30 AM

#308, wtp, writes,

"Folks, Bottom line is the picture posted shows that Crossfit works."

Does it?

Comment #332 - Posted by: Hari at November 25, 2007 6:00 AM

#308, #333
Bottom line is that CF works that is for sure. But do we know AllisonNYC's stats before she started CF. It could just be she was endowed with the figure she has and there has been no change, not to knock her but I think that all this attention on her has gone overboard.
I personally vote that CF takes a woman a bit older and of the more mature variety and follow her changes, both fitness wise and body composition wise.

Comment #333 - Posted by: snowman at November 25, 2007 6:16 AM


Subbed 500 meter rows.

Comment #334 - Posted by: Ben S at November 25, 2007 6:27 AM

This killed me!!

24:31 Very slow for me. I am fighting shin splits.

Comment #335 - Posted by: Lipp at November 25, 2007 6:30 AM

Jeff- @ home
12:30 runs outside
Missed pr by 15 seconds

Comment #336 - Posted by: Jeff and Charity at November 25, 2007 6:43 AM

As far as Allison goes, let's face it, if she had an average or below average looking face nobody would give a god damn that she did crossfit. She never would have been interviewed and her posts here would be lost with everyone else's.

She's fairly new to the community and she's dedicated. Great. What about people who have put in their due diligence and get no recognition for their efforts because they are only average looking people?

I'm not bagging on her as a person, but I think the attention is misplaced.

Comment #337 - Posted by: Jay H at November 25, 2007 7:23 AM


This was my first crack at OHS, and it was an eye-opener. Most reps were solid, but the last few in each set were on the shallow side. Need to work form...

As RX'd: 18:21

Comment #338 - Posted by: d at November 25, 2007 8:01 AM

44/m/71 kg
Nancy with 2x10 kg DB, my OHS were not beautiful...

16:45 in 4 degrees C and rain :-)

Comment #339 - Posted by: AndersI at November 25, 2007 8:26 AM

Subbed row and 45lb bar


Brace and stitches were a problem today.

Comment #340 - Posted by: Wayne at November 25, 2007 8:42 AM

Age 51/BW 255#
subbed 500 meter rows for runs, otherwise as rx'd 20:51, 4+ minutes faster than last "NANCY" (25:20).

Comment #341 - Posted by: Stan K at November 25, 2007 9:23 AM

front squats subbed for overhead due to shoulder inflexibility

Comment #342 - Posted by: jp at November 25, 2007 9:37 AM

Nancy, IR variant

5 rounds for time:
Run 400M
15 Jumping squats (45# bar)
10 KTE


Comment #343 - Posted by: bingo at November 25, 2007 10:08 AM

Running 1 day behind!

as rx'd except 65# instead of 95


Comment #344 - Posted by: H Davis at November 25, 2007 10:38 AM


runs on treadmill

Comment #345 - Posted by: dcyn at November 25, 2007 11:01 AM

nancy modified
400 on treadmill
65lb ohs

time 26:59
last time w/ 95lbs: a little over 29 mins

shoulder still sore didn't want to push it, but still tough enough.

bwt 245 age 32

Comment #346 - Posted by: brian t at November 25, 2007 11:12 AM

14:07 as rx'd all sets unbroken, felt really good on my runs, tried the ball of foot running technique, maybe that made me go faster.

Comment #347 - Posted by: Luca Z. at November 25, 2007 11:17 AM

"Nancy" scaled to 66# OHS

Comment #348 - Posted by: JENNY O. 36F/130# at November 25, 2007 11:55 AM

22:52, weight as follows:


Form sucked until I went to 60. Damn you OHS.

Comment #349 - Posted by: rpo at November 25, 2007 12:35 PM

Made up on Sunday.

13:29 as Rx'd

Comment #350 - Posted by: Dave W. at November 25, 2007 12:40 PM


Scaled down to 65 for the overhead squats, runs on a treadmill...


Comment #351 - Posted by: suttree at November 25, 2007 1:05 PM


CFWU - 3x7 minus overhead squats

scaled to BrandX "Pack" -
400 M run
65# overhead squats x 15
32.5 minutes

Comment #352 - Posted by: CraigA at November 25, 2007 1:05 PM

Scaled - 65# overhead squats


Comment #353 - Posted by: Dan at November 25, 2007 1:08 PM


Comment #354 - Posted by: steve hb at November 25, 2007 1:09 PM


Comment #355 - Posted by: Adam 27/6'/195 at November 25, 2007 1:32 PM


Comment #356 - Posted by: MoBu at November 25, 2007 1:57 PM



Beat last score of 22:05!

Comment #357 - Posted by: Jensen at November 25, 2007 2:15 PM


day 7

run 1/4 mi
95# o/h squat x 15


Comment #358 - Posted by: JKG at November 25, 2007 2:18 PM

that was 5 rounds not 3

Comment #359 - Posted by: JKG at November 25, 2007 2:20 PM

ran on treadmill
95lb overhead squat first round
45lb overhead squats final four

Comment #360 - Posted by: BIG PERM at November 25, 2007 2:26 PM

65lb OHS

Comment #361 - Posted by: Denise at November 25, 2007 2:38 PM


65lb Overhead Squats


Comment #362 - Posted by: Servia at November 25, 2007 3:19 PM


15:32 as Rx'd

A little too cold for an outside WOD (around 40F), but did it anyway. Couldn't stay loose though, reel stiff on the OHSs. Not too bad considering.

Comment #363 - Posted by: tom_DONKEY at November 25, 2007 3:20 PM

21:50 doing 95 lb front squats. Overhead squats exacerbate tendonitis in left arm and elbow.

Comment #364 - Posted by: clementhe at November 25, 2007 3:28 PM

Scaled OHS to 45lb.


These always look easier on paper-or internet blog.
As Yogi Berra said, "Half the game is 90 percent mental."

Comment #365 - Posted by: Joh at November 25, 2007 3:31 PM

Subbed 90# (2-45# DBs) Thrusters for OHS. Shoulder flexibility not there yet...


L-pullups to finish it off (12,10) plus stretching

Comment #366 - Posted by: Chris M_37/M/175 at November 25, 2007 3:36 PM

23yo/f/5'5/143(muscle, I swear)

Scaled to "girl" weight: OHS 75lbs.

Also, working out in 'corporate' gym, so had to fish for a new bar and weights between 1st and 2nd, and 4th and 5th rounds. Ran sprints on treadmill... ugh.


Comment #367 - Posted by: jazzmatazz at November 25, 2007 3:50 PM

95# Front Squats in lieu of OH squats

Comment #368 - Posted by: dyagg at November 25, 2007 3:59 PM


First shot at OHS so just used bar.

Comment #369 - Posted by: Jimi at November 25, 2007 4:28 PM


Run on treadmill, OHS as RX'd

Comment #370 - Posted by: T-81 at November 25, 2007 4:52 PM

runs outside
sub'd 65# OHS

Comment #371 - Posted by: Jeff and Charity at November 25, 2007 4:54 PM

ME - Lower

55lbs OH Squat
Runs on Treadmill


Comment #372 - Posted by: emm34 at November 25, 2007 7:21 PM

CFWU subbed air squats for OHS 10x3
65#OHS working on form
Not happy with this time. The lingering cold is killing my stamina and recovery time between rounds. Its frustrating but also motivating.
When I'm 100% again I'm gonna kill this workout...

Comment #373 - Posted by: Sparky at November 25, 2007 7:42 PM

75# OHS


Those 400m runs are good for me.

Comment #374 - Posted by: Patrick_40_5-10_175 at November 25, 2007 7:48 PM


cfwu x 3

5 rounds for time:
150 alternating jump rope (too cold to run outside)
65# OHS


Comment #375 - Posted by: highschoolcoach at November 25, 2007 8:54 PM

Track Closed
did OPT work out 1k row 50 thrusters with 30# db's

Comment #376 - Posted by: KSC at November 25, 2007 9:01 PM

m 35 bw 159

done at 86th. 75 lb overhead squats. runs 9-10.5 mph.

last treadmill facing street, right side has govenor broken, so it allowed me to keep it running with no lag time.

16:10 room for improvement. good form on OHS.

Comment #377 - Posted by: dandny at November 25, 2007 9:14 PM

16.05 on the mill

left arm went numb after round 3, switched to front squats

Comment #378 - Posted by: Steve N. at November 25, 2007 10:10 PM

Subbed 45lbs for OHS, 10lbs more than last time, and 2:15 faster than last time.

16:16 PR

Comment #379 - Posted by: mas at November 25, 2007 10:58 PM

Saturday, Brand X Painstorm

with DBs totalling half your weight do
(2 dbs for manmakers, all other exercises use 1 db)
5 weighted pull ups
3 manmakers
10 Pressing snatch balance
3 manmakers
15 weighted box step ups 20"
3 manmakers
20 OH walking lunges
3 manmakers
30 db swings
3 manmakers
20 OH walking lunges
3 manmakers
15 weighted box step ups
3 manmakers
10 Pressing snatch balance
3 manmakers
5 weighted pull ups

I used 30# dbs...took me 44:33

Comment #380 - Posted by: laurar at November 25, 2007 11:23 PM


5 Rds for time
150 rope skips
15 OHS, 30kg (65#)


Rope skips feel much easier than running. 50 Double unders would probably be a better indoor substitution.

Comment #381 - Posted by: Memuc at November 25, 2007 11:37 PM

BrandX scaled 65lb OH squat 400 meter run 22:14
CQ 30lb 29:31

Comment #382 - Posted by: barry at November 26, 2007 3:29 AM

"Rowing Nancy"

sub all runs with 400m row, all else as rx.


Just back into it after a much needed 5 days off

Comment #383 - Posted by: rowcoach at November 26, 2007 4:36 AM

45 160

18:19 on track

Comment #384 - Posted by: Paul at November 26, 2007 5:10 AM

As Rx'd A2A overhead squats

19:54 pr

Comment #385 - Posted by: TimB at November 26, 2007 6:21 AM

5 rounds

Run 400 meters / 15 squats with 135 lb - 19:02

Comment #386 - Posted by: DC Steve at November 26, 2007 6:28 AM

13:58 as Rxed. PB by 1:07

Cheers, kempie

Comment #387 - Posted by: kempie at November 26, 2007 6:50 AM

as rx'd. 19:34

Comment #388 - Posted by: ponchoboots at November 26, 2007 7:25 AM


as prescribed. ran on treadmill with 1% incline for first two rounds then 0% incline for next 3 rounds.
time 18:32
Fist time with overhead squats

Comment #389 - Posted by: hoover at November 26, 2007 7:40 AM

subbed #65 for OHS

Comment #390 - Posted by: Flynn at November 26, 2007 8:09 AM


substituted 65lb. back squats
(not quite comfortable with ohs yet)
street running
time 19:26

Comment #391 - Posted by: firetonic at November 26, 2007 8:11 AM


substituted 65lb. back squats
(not quite comfortable with ohs yet)
street running
time 19:26

Comment #392 - Posted by: firetonic at November 26, 2007 8:14 AM



scaled ohs to 65#


sets unbroken; increase ohs to atleast 75 next

Comment #393 - Posted by: MHood at November 26, 2007 8:17 AM

at Oakland cert-1st "Fight gone bad"
-this was a killer, 268

Comment #394 - Posted by: Rob Corson at November 26, 2007 8:21 AM

Had to use treadmill for 400m run.

1st 8.0mph 400m x 95lb OH Sqt
2nd 8.0mph 400m x 95lb OH Sqt
3rd 9.0mph 400m x 95lb OH Sqt
4th 9.0mph 400m x 95lb OH Sqt
5th 10.0mph 400m x 95lb OH Sqt


Felt really good next time I"ll start @ 9.0mph.

Comment #395 - Posted by: David at November 26, 2007 8:22 AM

as rx'd


Comment #396 - Posted by: ZG at November 26, 2007 8:34 AM


90lb OHS


Comment #397 - Posted by: Jerome C at November 26, 2007 9:10 AM

1st time "Nancy"


Need to work on my OHS form.

Comment #398 - Posted by: Nathan G at November 26, 2007 9:33 AM


First time with OHS.

OHS 65# need to work on form

26 minutes.

Comment #399 - Posted by: Brian Crawford at November 26, 2007 10:18 AM


I was concentrating on her form...

400 m run
45# OHSQ - 15 reps (shoulders not strong/flexible enuf)


Comment #400 - Posted by: SPB at November 26, 2007 10:34 AM

Anyone commenting on someone's anatomy is a moron. People find safety in blogs and say things they wouldn't normally if they were exposed. It really creeps me out to read a comment about Allison at 2:45 a.m. Umm... are you typing with one or two hands? The pics posted are great; appreciate them, stare at them, let them motivate you.

As an elite runner and very interested in this post, it was frustrating to have to read over all the crap regarding the pic. Keep your comments to yourself - next time you feel the urge and think your opinion is sooo important, just ask yourself, "what is the reason I am commenting here?"

Lots of great points made prior regarding running form. Yes, the idea of the heel strike is that is disrupts your momentum and sends a jolt through your body(leading to injury). Watch sprinters, they are practically running on their toes and leaning forward. In general, as the speed decreases, you will land closer to the heel. Next time you run, lean forward a little, let it guide you, focus on a mid foot strike, go a little slower at first, and make sure your not making a loud noise when your foot strike the ground.

Comment #401 - Posted by: D at November 26, 2007 10:50 AM

Did this today instead...2 & 1/2 weeks into Crossfit....

50 Box jumps - 6 inch box (30)
50 Jumping pull-ups (40)
50 walking lunges (30)
50 push press - 17 lbs (30)
50 knees to elbows (15)
50 back extensions (30)
50 Burpees - (10)
Push-ups (10-10)

Comment #402 - Posted by: Cyndie74 at November 26, 2007 11:05 AM

45# Bar for OH Squat (Could do 55# and prob. 65# - Need to get Spotter).


Warmed up w/ 5 pull ups, 10 push ups, 15 KB Swing, 20 Situps, 25 Squats.

Comment #403 - Posted by: liv4tris at November 26, 2007 11:07 AM


19:32 as rx'd

This was 3:21 better than my previous best of 22:53. OHS keep getting easier as my should flexibility improves.

Comment #404 - Posted by: Corey at November 26, 2007 11:14 AM

BW 127, CFWUx1, OHS 3x5 45/55/65

OHS at 75#, runs outside 14:38 PR by 3 min and 5# heavier. Felt good. Made myself hold strong and do all sets unbroken. I may up the weight next time, as I would love to work up to as rx'd on this WOD.

Comment #405 - Posted by: Sarah at November 26, 2007 11:14 AM

Did Nancy after worked on clean and jerk form.
ran on treadmill at 1% grade. As rx'd

Comment #406 - Posted by: Kristian V at November 26, 2007 11:22 AM

28 yom, 180 lbs

24:30 as rx'd

ran 4 miles before, OHS are very ugly

Comment #407 - Posted by: Jeff Weltmer at November 26, 2007 11:33 AM


Modified 80# OHS did 75# last time

Comment #408 - Posted by: tj mahl at November 26, 2007 12:15 PM

did this one on 11/24

as rx'd

19:34 using a

Comment #409 - Posted by: difchip 38m/198 at November 26, 2007 12:17 PM

400 m
65 lbs overhead squat


Shoulders were hurting. Technique may be poor. Any help?

Comment #410 - Posted by: Zim at November 26, 2007 12:42 PM

27m 6'1 200
finally caught up 2 days later
65lb overhead squats

Comment #411 - Posted by: BONE at November 26, 2007 1:03 PM


Post break makeup workout (2 for 1):
5 rounds
15 95# OHS
400m run
10 135# cleans
10 bar dips

Went over 1/2 hour. Had to sit down for a while before round 5. Only easy part were the bar dips.

Comment #412 - Posted by: davej at November 26, 2007 1:07 PM

OSH is my enemy :-) 32 min

Comment #413 - Posted by: Neeraj at November 26, 2007 1:14 PM

as:rx 16:44

Comment #414 - Posted by: brandon p rockford,il at November 26, 2007 1:30 PM

as:rx 16:44

Comment #415 - Posted by: brandon p rockford,il at November 26, 2007 1:31 PM

This is another running style

Comment #416 - Posted by: ChefD at November 26, 2007 1:56 PM


Nancy 5 rounds for time:
run 400m, 95lb OHS 15 reps
17:09 as Rxd

Comment #417 - Posted by: BamBam at November 26, 2007 2:16 PM


Comment #418 - Posted by: yogi at November 26, 2007 2:23 PM



subbed 2x35 lbs dumbells (no bar available neighborhood gym).

Comment #419 - Posted by: pvbfire at November 26, 2007 2:33 PM

cfwu x 1 w/some extra pulls & dips (ty Rob's video...I'm close!)
5 rds, run 400m, 95lb OHS 15 reps (scaled to 75lbs)
about 25 mins. forgot to stop watch at end (gassed)
read-a-lot...too worn out to post
59/m/183 (Mr Wopat is my benchmark) cheers!

Comment #420 - Posted by: Lou_D at November 26, 2007 4:18 PM

Felt rough at the beginning but pushed through.
Competing against another guy in the fire hall makes me try harder. He was just over 11 min. That little bald ...

Comment #421 - Posted by: jim at November 26, 2007 4:50 PM


Comment #422 - Posted by: buela at November 26, 2007 4:55 PM


15:02 as rx'd.

Comment #423 - Posted by: JTAC Gary at November 26, 2007 5:19 PM

M/22/150 cfwux1

After heavy pullups, 3 rounds only (by mistake) runs on treadmill: 12:11

Comment #424 - Posted by: Y. Zhou at November 26, 2007 5:50 PM

M 48 70" 178


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

Compare to 070903

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


Comment #425 - Posted by: Louis Herrera Jr. at November 26, 2007 6:40 PM


Haven't worked out in 5 days. I felt it busting my ass getting through Nancy.

Ran on treadmill
Subbed 50lbs


Just disgusted.

Post: bar pull ups, around 15 total, broken sets. Most bar pull ups I've ever done in one time.

Comment #426 - Posted by: sandy at November 26, 2007 6:54 PM

OHS were done in sets of 5's. Could work on better range of motion.

Comment #427 - Posted by: jbean at November 26, 2007 7:17 PM

WOD Scaled
75lbs OHS
400m Run


Comment #428 - Posted by: superg at November 26, 2007 7:33 PM

24:20 - subbed 75lb OHS - they took my tread mills away so I had to run upstairs every round. Killed my time.

Previous = 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 #429 - Posted by: ChadC at November 26, 2007 7:52 PM

24:20 - subbed 34lb OHS

previous = 15:05 - subbed just wood bar OHS

Comment #430 - Posted by: GinaC at November 26, 2007 7:54 PM


My 1st Nancy 19:06
75lb OH Squats

11th Day of the zone, I crave unfavorable carbs, anyone have more snack and meal ideas that fit into the plan besides what I got out of the crossfit journal. I'm being perfect about 98% of the time. Even on Thanksgiving I was extra perfect.

Comment #431 - Posted by: fireguy37 at November 26, 2007 8:03 PM


sub 75#ohs

Comment #432 - Posted by: jpratt at November 26, 2007 8:07 PM


.25 mile (Treadmill)
65# OH Squats


Comment #433 - Posted by: ch18 at November 26, 2007 9:07 PM


56/M/186 22:14 OHS @ 65 lbs

47/F/127 25:59 OHS @ 47 lbs

Comment #434 - Posted by: Dave and Belinda at November 26, 2007 9:33 PM

Done 071125

As Rx'd unbroken

Comment #435 - Posted by: jon h at November 26, 2007 9:43 PM


weight subbed 30kg

5 rounds 18-19 minutes

Comment #436 - Posted by: Chris B at November 27, 2007 3:57 AM

15:46 as rxd.


Comment #437 - Posted by: Bill Stock at November 27, 2007 4:38 AM

Weight subbed 30 kg last four rounds. Total time 28 minutes... poor time mostly due to extremely poor form in overhead squats. Got wider grip in the last two sets, which made them unbroken, while none of the first three were.

Comment #438 - Posted by: Addey at November 27, 2007 4:39 AM


400m run (on treadmill)
95lb OHS (15, 15, 10-2-3, 10-5, 10-5)

Time: 19:53

Much slower than last time (15:26) however that was at CrossFit Sydney using 40kg (88lbs) and running outside.

Comment #439 - Posted by: BrianG at November 27, 2007 4:43 AM


Finally catching up to the cycle thanks to a rest day.

As rx'd

19 mins.

More better faster

Comment #440 - Posted by: Marty at November 27, 2007 5:15 AM

28/m/170 5'6"


Comment #441 - Posted by: james_c at November 27, 2007 6:18 AM

nice ta ta's

Comment #442 - Posted by: green mountain kid at November 27, 2007 6:54 AM



Comment #443 - Posted by: FLOSI at November 27, 2007 7:40 AM

11/26/07 - 21:19 - 75lb OHS 1st 2 sets 45lb OHS last 3

Comment #444 - Posted by: Jeremy Stecker at November 27, 2007 8:08 AM

As Rx'd: 19:22 (paced off 400m course)

Comment #445 - Posted by: MoGreene at November 27, 2007 8:12 AM


Recovering from a broken toe so subbed 500m row and 40lb ohsq.


First set of ohsq's were the hardest. My legs just didn't want to go that way. It got easier, (relatively speaking) on sets 2-5.

Comment #446 - Posted by: SueAnne_5'6"/136 at November 27, 2007 8:23 AM




dropped to 75 lbs for the OHS, need to work on the run, first real CFWOD since wed.

Comment #447 - Posted by: John A. Martinez at November 27, 2007 8:30 AM


Didn't get to Nancy over Thanksgiving weekend so did her today.

subbed 65# for OHS

Comment #448 - Posted by: climbonadime at November 27, 2007 8:58 AM

28 yom 230# (5 of its turkey)
as rx'd
just under 10 min

Comment #449 - Posted by: Kuna at November 27, 2007 9:40 AM

Runs were on the treadmill; it was raining hard last night.

Comment #450 - Posted by: Doug at November 27, 2007 9:56 AM

29 yr fem/5'4", 124#
21:29 at 68#

Comment #451 - Posted by: jolie at November 27, 2007 10:13 AM

45 yom


Comment #452 - Posted by: Mugsie84 at November 27, 2007 11:50 AM


Comment #453 - Posted by: Rob @ LFD at November 27, 2007 11:58 AM

no access to gym, so subbed 30 OHS with unweighted bar per round


Comment #454 - Posted by: bcf at November 27, 2007 1:30 PM

A little late getting to this one...

Since 95# is pretty close to my 1RM, I decided to scale it back to 65# - and that nearly killed me in the warm-up - so 45# it was - then I sucked back my ego and grabbed the 25# bar to get all 15 reps in each round. Technique definitely needs some work.

'Nancy' Time: 23:45

Need to work shoulder flexibility and staying on the heels vice coming up on the toes...

Post - Stretch.

Comment #455 - Posted by: Smack_6'4/31/194_Ottawa at November 27, 2007 2:07 PM


got lectured by the gym staff about how weights can't leave the weight room. This of course was after I had already drug a 100# curl bar upstairs and was 2 seconds from starting.

Comment #456 - Posted by: Kfeldt at November 27, 2007 2:23 PM

(done 11/26/07)
More than six mins. over PR. Runs were killing me as evidenced in my HR. Went to the doc today and found out I have a sinus infection and need to test for allergies too. Perhaps there's a reason why running hurts so much.

Comment #457 - Posted by: Mike Scott at November 27, 2007 3:33 PM

Surprisingly enough, first time to do this one...

23:37 (1/4th mi. on the treadmill each rnd @ 7.5 mph)


Comment #458 - Posted by: Matt Laney at November 27, 2007 4:49 PM

BW 70kg
Sub 10 rep per Rd 40kg OHS to Dynamax
400m C&P Stair Run

Note: Recovery from Hamstring pull

Comment #459 - Posted by: Adc (CrossFit Sydney) at November 27, 2007 4:55 PM


wod as rx'd


Comment #460 - Posted by: sam lewis at November 27, 2007 4:56 PM




70# OHS
runs on Treadmill

lost about :30 per round waiting for the stupid treadmill to start up. OHS were a struggle, then I heard nicoles voice in the back of my head. 'active shoulders, keep the weight directly overhead' that seemed to help. my abs were cramped up after the last set of OHS, i was so relieved it was over i almost cried, seriously.

Comment #461 - Posted by: nadia shatila at November 27, 2007 5:42 PM


had to go to deep squats after first round of OHS.
I need to work on my form.

rest as rx'd

Comment #462 - Posted by: nick at November 27, 2007 6:28 PM

12:34 with just 45 lbs on OHS, still fighting sore knee

Comment #463 - Posted by: Brandon C at November 27, 2007 6:46 PM


Comment #464 - Posted by: Gabe at November 27, 2007 6:53 PM

Finished in 16:50...lungs were on fire and experienced some strange numbness in my right arm after the last set of OHS...i rubbed some dirt on it and it went away

Comment #465 - Posted by: DWNTWN at November 27, 2007 7:14 PM

20:41 PR

21:51 was prior best

Comment #466 - Posted by: grund at November 27, 2007 8:13 PM

65# ohs

Comment #467 - Posted by: Rusty at November 27, 2007 8:19 PM



WOD as rx'd



Comment #468 - Posted by: Travis H at November 27, 2007 8:36 PM



PR by 2:45


Comment #469 - Posted by: Travis H at November 27, 2007 8:38 PM

First time doing this one. As rx'd with squat cleans - 9:14.


Then 3 rounds for practice
15 ohs 75 lbs.
18 pullups
12 gh situps
6 hspus
12 gh back extensions

Comment #470 - Posted by: russ greene at November 27, 2007 9:37 PM


Comment #471 - Posted by: mdeland at November 27, 2007 9:43 PM


Comment #472 - Posted by: robr526 at November 27, 2007 9:57 PM

sub 500m row
scale 75# ohs

Comment #473 - Posted by: Wade at November 27, 2007 10:52 PM


as rx'd 47 mins
had to stop for about 10 mins total becasuse of rigth shoulder kept wanting to pop out

Comment #474 - Posted by: yoandy at November 28, 2007 2:03 AM


19:36 with 29.5 kg OHS

Comment #475 - Posted by: Mary Ann at November 28, 2007 4:21 AM


19:17 as rx'd

Comment #476 - Posted by: Woody at November 28, 2007 4:22 AM

Scaled to 75lbs.
Not timed, but felt pretty good throughout -- very few reps.

I could probably go up in weight since I did a few sets straight through with no breaks. Maybe try 80 lbs. next time this comes up.

Comment #477 - Posted by: MWS at November 28, 2007 7:11 AM

as Rxd
7.0 on tread
first 3 sets unbroken
split 4th 8&7
last was 3 sets of 5

Comment #478 - Posted by: brent howard at November 28, 2007 7:55 AM


16-17 minutes (used wall clock)

Run on Tread 8.6, 8.7, 8.8, 8.9, 9.0
OHSquats 15, 15, 15, 15, 15 (unbroken)

Comment #479 - Posted by: SRA at November 28, 2007 9:03 AM



Run on Tread 8.2, 8.3, 8.4, 8.5, 8.6
OHSquats 5-5-5, ankle still rehabing subbed last 4 sets w/ 95# FrontSquats unbroken 15, 15, 15, 15

Comment #480 - Posted by: SWA at November 28, 2007 9:06 AM

Modified - 5 rounds:
2 min row as hard as I could
45 pound Overhead squat, 15 reps
Worked on pull-up - 5 sets of 5 with trainer holding my feet
Got my first major blister trying to get my pull up before the workout - how exciting!
28 / F / 140

Comment #481 - Posted by: Booch at November 28, 2007 10:26 AM


Comment #482 - Posted by: benny at November 28, 2007 10:53 AM

M, 175, 39

as rx'd: 14.59 PR by 3.11

runs on treadmill
better form and depth on OHS

Comment #483 - Posted by: Steeliekid at November 28, 2007 10:55 AM

16.30 as rx'd. Runs done on treadmill @ 1% grade.

Comment #484 - Posted by: Mike_h at November 28, 2007 11:07 AM

After first 7 reps at 95# had to stop clock to change weights, it wasn't going to happen at 95# for 69 more reps.

sub'd 75#

Comment #485 - Posted by: firedave at November 28, 2007 11:31 AM

10 min row, damper@5, 2560m

400M run
45# OHS


Need to work on OHS.

Comment #486 - Posted by: canoer_M/31/158/5'8" at November 28, 2007 12:11 PM


~20 minutes

I hate this one.

Comment #487 - Posted by: Tim T at November 28, 2007 2:07 PM

1st time as RX'd = 21:51. Runs on treadmill all 9mph or higher. OHS broken 12/3, 10/5, 8/7, 8/7, 8/7

Comment #488 - Posted by: Josh G at November 28, 2007 2:38 PM


WU: light stretching (short on time tonight)

WOD: 5rds for time
15 burpees
15 95# OHS


OHS were unbroken, burpees were not - man I love burpees...and when I say "love" I mean "hate".

Comment #489 - Posted by: bylam at November 28, 2007 4:18 PM

75# OHS


had to walk back and forth between track and squat rack in my gym

Comment #490 - Posted by: Matt M at November 28, 2007 6:56 PM


Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
10 reps 75 pounds [I think i tried to convince myself it was only 10 reps and succeeded]
Run at 8.5+, ohs unbroken, too much rest time between sets

Comment #491 - Posted by: kurse at November 28, 2007 7:11 PM

cfwux2(no pullups re elbow pain)

75# OHS

Comment #492 - Posted by: g.luke at November 28, 2007 8:40 PM

1st rd. + 10 at 70 lbs (loading mistake)
remainder at 75

Comment #493 - Posted by: David Burns at November 28, 2007 8:59 PM


A little off pace but lots of transition time in the gym...30-40s each round.

OHS pretty good. Sub'd 2 minutes bag work/plyos for runs.

Comment #494 - Posted by: kramer at November 29, 2007 4:46 AM

22:06 RX

Comment #495 - Posted by: Jesse at November 29, 2007 8:47 AM

OHS - 45# 25:45

Comment #496 - Posted by: Kira at November 29, 2007 9:21 AM


First time with Nancy

As rx'ed 16:40 (all sets unbroken)

Comment #497 - Posted by: CFrookie at November 29, 2007 9:47 AM

25:54 w/75# for OHS

Comment #498 - Posted by: AckFit M/28/195 at November 29, 2007 9:57 AM

as rx'd


Comment #499 - Posted by: Magoo at November 29, 2007 3:41 PM

19:30 on treadmill 1% a bit sick and dragging today

Comment #500 - Posted by: EJ at November 29, 2007 4:06 PM

Ax Rx'd in 13:22 (PR)

Comment #501 - Posted by: John Spear at November 29, 2007 6:13 PM

rowed 5000 meters
worked on the form and flexibilty of overhead squat with 66#, some progress but never an unbroken set.

Comment #502 - Posted by: Bruce at November 30, 2007 5:29 AM


Sub 70 lb OHS. I've been working on OHS form in my warmups most days, but this is the first time I've used anything heavy and 95 wasn't gonna happen. Wrists were screaming in pain by the end but seemed to recover quickly.

Time: 19:41. Was disappointed, but after looking at comments I feel better. 7 weeks of crossfit, and I'm starting to move closer to the middle of the pack. In the beginning I would look at others times and think "no way can I take 10 minutes off that!" but it's starting to happen :-) Thanks, Crossfit!

Comment #503 - Posted by: Jared at November 30, 2007 5:30 AM



This was my first time really doing overhead squats so I just used a broomstick and worked on form. I'm sure the weight next time will be challenging.

Comment #504 - Posted by: mrs. kurse at November 30, 2007 12:58 PM

32 m, 5"8', 168
As rx'ed

Comment #505 - Posted by: John H at November 30, 2007 3:03 PM

20071130 1730

CFWU 10 x 3 (5 ring dips)

WOD071124: Nancy: (5rds for t) Run 400m, 15 OHS (42.5kg); as RX'd, runs outside -12C around the block, 20:45

Comment #506 - Posted by: Alex/26/m/6'2"/100kg/Canada at November 30, 2007 10:03 PM

4 rounds of

400 mtr outside
15# dumbbells overhead squats x 15


(left knee hurts after 4th run)

Comment #507 - Posted by: mjr at December 1, 2007 7:15 AM

400m runs on treadmill (0.25 miles; speed=9.4; 6:22/mile)
I suck at overhead squats. All kinds of balance issues, and I can't feel my thumbs 2 hours after I finished the workout. Not sure how to improve on these. Didn't get deep enough / too much weight on my toes. Total lack of arm / leg flexibility.
29:44 (of hell)

Comment #508 - Posted by: bcb373 at December 1, 2007 1:32 PM

21:10 with 65 lbs on the overhead squats

Comment #509 - Posted by: Fitz Willy at December 1, 2007 5:24 PM

17:58 as rxd
17:00 last time
metcon suffering as i've focused on the heavy lifts lately(gained 6 pounds)

Comment #510 - Posted by: mrader at December 2, 2007 10:32 AM


Five rounds for time of:
400 meter run (my route out of house is very hilly)
95 pound Overhead squat, 15 reps (subbed 15# bar)

27 Minutes (lost time putting on and taking off hat, gloves and vest; absolutlly freezing outside)

Very light weight, but I think I'm starting to "get" OHS, getting the bar back and balancing the weight.

Did this WOD many days later on a rest day.

Comment #511 - Posted by: blades at December 2, 2007 5:35 PM

Age 36
BW 186
CFWU 2x15

20:30 vs. 19:59 last time. Still hacking up lung butter from a serious cold, so I don't feel too bad.

Comment #512 - Posted by: Tim in VT at December 3, 2007 11:34 AM


First time.
Modified to 65 lb overhesd squat. 4 rounds.


Comment #513 - Posted by: DJ at December 3, 2007 11:46 PM

38/M/195--Syracuse NY
As Rx'd: 13:24 (PR by -0:30 or so)

Comment #514 - Posted by: Dagunk at December 4, 2007 1:56 PM


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

Total time = 26:30

PR as this is the first time through the entire rep count at this weight.

Comment #515 - Posted by: Nicholas Burgett at December 4, 2007 6:38 PM


time includes transition from run distance outside into Gym weight training area

sub #70

Comment #516 - Posted by: Mykep at December 5, 2007 5:12 AM


Comment #517 - Posted by: Steve Fogle at December 5, 2007 11:24 AM

lots of transition time. all runs at 6:35 or faster pace. all OH sets broken...counted cleaning and push jerking as one OH

TIME - 22:45

Comment #518 - Posted by: smithwick's at December 5, 2007 6:52 PM

18:49 (same as last time)

75# OHS

Comment #519 - Posted by: JohnP at December 5, 2007 8:08 PM



runs broken

Comment #520 - Posted by: Brian Diez at December 5, 2007 9:01 PM

ran all five rounds at 7.5mph
used 20 pound dumbbells

Next time:
Increase speed to 8.0
Increase dumbbells to 25

Comment #521 - Posted by: sacsteve at December 6, 2007 9:36 AM


did squats before run but otherwise as RX'd



at gym, run around a city block


Comment #522 - Posted by: EMelton at December 6, 2007 12:20 PM

meyer as rx'd 25:27 pr-22:45
plunkett- 22:30 65lbs i think
godfrey - 19:19 45 lbs
katie - 23:40 - 45 lbs

Comment #523 - Posted by: Meyer at December 6, 2007 7:46 PM

17:53; scaled down, only had the bare pin (45lbs); 1st time doing overhead squat, heels kept coming off the floor. Will work technique. Do same next time but run faster.

Comment #524 - Posted by: bigmarc_nb at December 10, 2007 5:18 PM

About 25 minutes....still recovering from bad cold. Hard time catching breath.

Comment #525 - Posted by: NYCRaider at December 19, 2007 7:31 AM



did 12 x 95 OHS because I can't read and am an idiot

Comment #526 - Posted by: Sabir at December 29, 2007 2:55 PM

run 400 m
16 squat ca 36 kg (2x8)
25 sit up

x 5

22.02 min

(could have gone faster...)

Comment #527 - Posted by: MarcusQ at January 19, 2008 10:17 AM


As Rx'd. Today: 19:51 runs done on treadmil at 1% incline and 7 speed (8:30 mile).
Previous: 19:50 with runs estimated in neighborhood.

Comment #528 - Posted by: Glenn at January 19, 2008 10:53 AM


Comment #529 - Posted by: JDisch at January 19, 2008 11:46 PM


75lbs overhead squat - sick yesterday and still recovering - feeling like crap....


Comment #530 - Posted by: Montez at January 21, 2008 1:53 PM



Comment #531 - Posted by: VinC at January 21, 2008 3:24 PM


Did not work out. Set up my gym in the back shed.

Comment #532 - Posted by: R_Spad at May 18, 2008 5:59 PM

great pic! my forearm is on fire!

Comment #533 - Posted by: Brad at February 11, 2009 3:47 PM

unzips pants...

Comment #534 - Posted by: Jeff at May 15, 2009 1:59 PM

Crossfit Ktown
First time with Nancy
19:30 RXd
OHS unbroken
200m of run up 3% grade then 200m back down.

Comment #535 - Posted by: James at August 27, 2009 9:10 AM

16:35 as RX

Comment #536 - Posted by: Ray Sánchez at April 24, 2015 11:22 AM

16:35 as RX

Comment #537 - Posted by: Ray Sánchez at April 24, 2015 11:23 AM
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