Ohhhh noooo!

Ah, first time with her...

About 18 hours away, can't wait!

Gotta be kidding. I was hoping for this or "Josh" cause I miss OHS, and I go and sprain my ankle not four hours ago....

Bummed. Everyone's gotta hit this one hard. It's an awesome one.

slosh pipe - gotta get one

I'm going to make a couple slosh pipes for the home gym.

Think I might go make me a slosh pipe tomorrow. Thats quite a great idea for muscle control.

My first ever Nancy. Looking forward to it! :)

Ugh, it looks like a great work out but not really one I can do at the gym.

The Quest Continues for one more night.

Help us name our new Puppy.

http://www.thechaoscompound.com/The_Blog/Entries/2008/1/15_New_to_the_Family_files/dog%20name.pdf

Names nominated for the puppy: (puppy is a female)

Ares 

Havoc

Mayhem

Patriot (Patty)

Liberty (Liberty)

Hurly (Pukie's Dog)

Bulger (because of the eyes)

Handsome Joey

Smart Joey

Eris (Goddess of Chaos and Dischord)

POOD

HALO

Spunk

Spooge

Durga (Hindu Godess of war)

JD (Joey's Dog)

Jihad

Muhammad

Kip
Zulu
Queen Latifah
Chili Bean (Yelled with a high pitched Southern Accent, it IS FUNNY)
Laid Back Joey "laid”
Ranger
Scout
Joan of Arc
Penthesilea (Amazon warrior leader)
Himoko (Hittite woman warrior)
Jingo
Queen Urraca of Aragon
Kahula and Wafeira (Female Arabian army commanders 600 A.D)
Visna (Viking war queen)
Thordis (Viking)
Argel (in memorial of
Joe (as in the great Joseph McCarthey, thanks Brian)
Wulfhilde (daughter of Duke Magnus of Saxony)
Frannie Elizabeth, Helen etc. (CrossFit “girls”)
Infidel
Daisy
Booger
Cartman (because hippies are silly)
Acky
Shop-keep
Gamboa (favorite NCO)
Justice
Taco
Not As Annoying As Joey (It is nice to be loved)

Please email us suggestions or post them here.

joey@thechaoscompound.com


We have had people inquire about shirts, if people are interested I will have some made up all proceeds going to
http://www.stevesclub.org

Please look at our site, see how we operate.
Advise if you are interested.
http://www.thechaoscompound.com

the most popular names so far are

Pood
Frannie Elizabeth
Eris
Chili Bean (with a high pitched slightly Southern Accent)

Forgot to mention Argel is in memorial of Capt. Derek Argel, USAF CCT

Google him.

Booo, just finished 2 hours of football where I chased the shortest, chubbiest/fastest little Manitoban I have ever had the chance to chase.

Tomorrow is either going to be awesome or horrible.

Oh why oh why do I have to sprint everywhere.

Oh my gosh Nancy. We haven't meet yet, but I am not sure I like you! I was hoping the WOD might be a second rest day...I am so sore :)

Joey,
I'll just call & tell u my ideas 4 the name since kids can monitor this net. lol..

:( Day 3

I want to do Nancy. I did it once before and screwed it up big time so I know I can do a better job. Darn it. I'm missing all the good stuff. I hope Fran doesn't come up in the next few days.

Have Fun Everyone.

400 meters is a quarter mile correct?

yes 400m is .25 of a mile. Well close to it

#15 Big G - yes, 400m is a quarter-mile.

Nancy before I go to Canada tomorrow!

Big G-Correct

What's the diameter of the slosh pipe? Goin' to Home Depot in the morning...

I was hoping for some OHS!!! This'll be good - since I just swam a bit on rest day. Good stuff!

9' x 4"

I was hoping for some overhead squats. YAY!

Ugh, this was rough last time...

Joey, I vote for Pood, it's just too funny to pass up. Just be careful on KB swing days...someone might get confused and your puppy will have a VERY bad day! I kinda think Laid back Joey is good too...you'll get to tell people to go get Laid. :-D

Allison, have you put on weight in the past couple of days? YIKES!!! Oh, and Nate was disappointed you weren't Cali while we were there...Haha!

Ugh, this was rough last time...

Joey, I vote for Pood, it's just too funny to pass up. Just be careful on KB swing days...someone might get confused and your puppy will have a VERY bad day! I kinda think Laid back Joey is good too...you'll get to tell people to go get Laid. :-D

Allison, have you put on weight in the past couple of days? YIKES! Oh, and Nate was disappointed you weren't Cali while we were there...Haha!

Woo! Gotta make me one of those slosh pipes. Just one more reason I love CrossFit! Will be doing "Nancy" in the morning. Man, do I love me some squats!

Get some!

Can't believe it, I actually called this one today in the shower...

40y/o M
75" 201#
did first round @95#...shoulder still not fully recovered so had to scale back to 75# for last 3 1/2 rounds
18:30

Eric #7,
no your not!

John

That pup's name could be "Butterfly". Perfect for the Chaos Compound. After all,

"The flapping of a single butterfly's wing today produces a tiny change in the state of the atmosphere. Over a period of time, what the atmosphere actually does diverges from what it would have done. So, in a month's time, a tornado that would have devastated the Indonesian coast doesn't happen. Or maybe one that wasn't going to happen, does." (Ian Stewart, Does God Play Dice? The Mathematics of Chaos, pg. 141)

If a butterfly can do that, imagine what a little Crossfit can do. What about a lot of Crossfit? Actually, we don't have to imagine. We have all experienced it. The "real" world is changing due a WOD posted on an internet site out there in the world wide web. "Butterfly" would be a nice name for a dog at the Chaos Compound.

The original Slosh Pipe Article:

http://www.t-nation.com/readArticle.do?id=1749686

...just kidding, you'll enjoy it.
now for some breakfast

Still catching up here.
as Rx'd
BP/PU @ 185
19/21
16/16
13/15
12/16
12/19

6 days until the cert .. woohoo

#9
Name your dog Tina. Remember Napolean Dyanamite? The Llamma? "Tina, come get some of this ham!" you'll giggle ever day.

Can't wait for this one. My overhead squats are much better then the last time i did this.

Speaking of 5 round workouts...B.J Penn is about to have a five round workout tomorrow for a lightweight title. So after Liddell's dismantling of Silva recently , here's to crossfit going 2-0.

My hammies are still sore from last week of work. NOW, I start a spin class tomorrow morning and find a leg intensive WOD like Nancy. Damn.

I vote to name the dog Sloshpipe.

-D.

Bingo: Just heard you're from Cleveland! My folks live in the area, so next time I'm there, I'll email you! I was hoping to check out the local affiliates sometime soon. Where do you workout?

Joey - I still vote for pood.

#31 perihelion - is that sarcasm or honesty? Not quite sure? Hope it's sarcasm.

Dan-

Love the Slosh Pipe. I remember the article well.

Ooh, Nancy. My mother-in-law's name! I am feeling much better now and up for this challenge.

Except I'm totally clueless how I'm going to get 95 lbs of anything over my head...will probably have to alter this one significantly.

I'm back, baby! Bring it on!

I'm imagining the following in an obstacle course race:

In the first round or an early section of an obstacle course, each racer picks up an empty 9'x 4" capped PVC pipe, carries it while running down a 20' balance beam.

Later section of the obstacle course: they get to the 'easy' 9' x 4" PVC pipes, only to discover SLOSH PIPES. They have to carry the slosh pipe while high-stepping through 20 tires.

Dan John, thanks for the link to the original article.

Crap!! We did "Nancy" on the rest day before yesterday since it was on the Navy CF site.

Wow, Perihelion is spouting spam but Joey's got the beef. That's a recipe for making mince meat with a meat stick.

#26 Danny John:

Thanks for sharing your slosh pipe idea, I am going to build one in the morning.

#39 Storms: Happy to see you posting, darling. Do Nancy again for me.
p.s. stop training 3 hours a day ;)

#21 Alex: Hehee that's too bad. Trust me I wish I was there. He knows where to find me - The Black Box or South Brooklyn. A trip to NYC never hurt anyone :)

I guess I'm not 1118 but I sure feel like it right now. Bleh. I would prefer to run or even ROW than do nothing. I'm starting to go nuts.

CCTJoey: I like Queen Latifah and Taco. If you can't decide you can just name her Allison :)

did a mini bear today..lol

3 rounds of 5 sets
1st round - 88lbs
2nd round - 88lbs
3rd round - 132lbs

tough and I love it!!

love the recent hostility around here. makes me feel all warm and fuzzy, kind of like an online schoolyard. maybe we can include a steel cage in the crossfit games so all of ya can vent a little.

Joey, (like the website, btw) I have some name suggestions:

Historical
Boudica- She was a Celtic queen that, well...just look her up in Wikipedia. I just like the name because you can call her Booty. That's good times.

Obvious
Bugsy- Umm, the pic speaks for itself.

Whimsical
Igor- Since she is a she, call her Iggy. That's a good name.

And I second the "meatstick" notation. That guy's obnoxious comment was tool-tastic. If that's how he rolls, maybe he can find another place to troll?

On a different note, the first time I tried Nancy, I turned my left arm numb on the OHS. It ran down my bicep, top of my forearm and to my thumb. That was 2 months ago (for real) and I still have about 5% numbness in the thumb and forearm. MD says it was pretty local because it was so specific and not a whole-arm thing. Of course, the chiro says it is spinal and he can lay hands on me and release the evil, but I tend to buy into the MD opinion more. Needless to say, I am leery of trying OHS again. I searched the message boards, but I am soliciting advice not on cure or cause, but prevention of recurrence. Is it just active shoulders? It was scary. Kinda still is, truth be told.

I've had a slosh pipe for a couple of months now. 9'4" with 4" diameter filled 2/3 of the way up. Way hard! I like it but I am having a hard time finding applications for it indoors during the cold winter.

2 recommendations:
Use the rubber end caps with hose clamps
Put a large amount of salt inside to prevent freezing and to help the water.

Also, before doing anything inside with it, get the feel for it outside and even drop it on both ends from moderate distance to test the strength of the end seals.

Howdy folks,

Back from a serious vacation with some golf students. Can't say any workouts have taken place, but I am certainly ready to get stuck back in. But - Australia Day next Saturday. Kind off impossible not to celebrate that one, but finally the summer festivities have drawn to a close.

Hope all you CFers have a good Christmas and New Years.

I look forward to a great year ahead. Plenty of PRs to be achieved.

B

Ran a 5K at lunch tonight, plus 15 minutes on the bike. Not too bad for a rushed workout.
Building a slosh pipe tomorrow from the supplies already in the garage...I can do the irrigation project after the ground thaws out.

Discovered that one of the guys I work with has a membership at the gym across the street. Said he hasn't used it in over six months. He's going with me tomorrow so we can start taking off the extra weight he's been carrying for a long time. He's not ready for WODs, but it's time for him to get it in gear.

One small step...

Meatstick.....LMFAO

Yesterday, I did Nancy Lite (3 rounds, 500 m row, 35lb bar) and as I got done, I thought to myself, "For sure it will be Nancy tomorrow."

Getting my shoulders right and the balance issue on the way up is what gets me with OHS.
But hey, only lost it once and fell over. Once that wobble starts...

Oh well, I'll do 2 rounds of Nancy today (with rowing of course) and then do the pullup ladder WOD.

Kate

Joey,
I am changing my vote (again) for the dog name-

I like Butterfly the best.

If you think about it, it is actually a perfect name for a small, girl dog being owned by an anti-hippy, Chaos-loving, person as yourself.

Your fickle friend,
Kate

P.S. Aren't meatsticks a dog treat? :-)

CCTJOEY: I like Kipper. Or Kipping. But as for the names actually on the list, I'm going to say Chili Bean this time. You're right, it IS funny!

#31 perihelion

Tell me you did NOT write that. Ooohhhh....I'd get out the vasoline if I were you, I think this one is gonna hurt!

#38 CCTJOEY

Meatstick-ahhhh hahahahahaha LMFAO hahahahha (still laughing to hard to type anything else) aaaaahhhh hahahahah.....

Moving on. I have had two slosh pipes for the past few months, and I tell you they rock! Try a 6 foot one on a GHD....a 10 ft. on a 400m lunge....zercher carry for 5k transverse....and the list goes on! They are great, and under 10 bucks to make, a must have for any crosfitter!

ps- meatstick, I'd be appologizing by now so that you don't see what the combo of the vasoline and the slosh pipe could be used for...oh dear God, man....
meatstick.....ahhahahahahahahahahahah

Can't wait for "Nancy" later.

pss- Here's a pic that shows what level CF and the addition of sloshpipes have taken my midline stabilizers to...

myspace.com/justintriquet

GET SOME!

As Rx'd: 16:28

CCT: Cool. Chili Bean got votes. Whatever the name, though, she's adorable. You've got a good mascot.

And TONY's on the main page video. Go TONY!

Still struggling with 70#, so I think I'll hold off on the slosh pipe for now. But maybe in a few months...

Did Fran yesterday. My stopwatch stopped when I dropped it to the floor to begin the first set of thrusters. Poo.

Today is a rest day, so I'll be doing Nancy tomorrow. Looks fun. (Which means I'll break down crying in the middle of it.)

Cheers!

Amen to #40 (Ben). And thanks to Dan John for both the idea and the link to the original article.

Back from a nice R&R, and missing CF.

#9: Pood. Just rolls off the tongue and you can imagine the dog responding to that.

Boo: 20:25
Beck: 19:47

Nice. Cannot wait for tomorrow.

Leslie AP: A Cleveland girl! I knew I liked you. I live West in Bay. Most work-outs are at the 5 Seasons, but I'm off to Crossfit Cleveland in Lakewood this morning to introduce a friend to Bill, Paul, Stacey, and Nancy (a former mega-star QB at St. Ed's who has gone to seed). I'll post my sorry-a$$ results later.

Please do get in touch when you visit.

Aw, Joey, it's just GOTTA be Pood, man. Come on.

"Here, Pood. Gooood Pood. Did you see what Pood did? Who's a good little Poodie? Uh, oh, looks like we have a little Poodle in the corner?"

Oh, I could go on and on...

30 / M / 205 # / 71"
First time doing Nancy as RX'D. I've always had problems keeping my balance with the OHS. I warmed up for a good 10-15 mins with just the barbell IOT get the feel of it.

5K this morning - 24:00

Nancy this afternoon - 15:42

30 / M / 205 # / 71"
First time doing Nancy as RX'D. I've always had problems keeping my balance with the OHS. I warmed up for a good 10-15 mins with just the barbell IOT get the feel of it.

5K this morning - 24:00

Nancy this afternoon - 15:42

Those of you who make a slosh pipe, pick up some silicone aquarium sealant as well. I have two and with the first trial it was necessary to seal the ends because of leakage. the second I did just as a precaution. Use the pvc end caps not the rubber ones with the screw down. You will end up with a lot of water everywhere when(and you will) drop it and it land just right on the rubber ones. Just thought I'd help

CCTJoey,

Don't have any preference for the new addition's name, they all sound great. But her next poo should be named perihelion.

#41 Ben Blosch-Did you read Dan's article? He doesn't claim the slosh pipe as his IP either.

CCT Joey - I second Slosh Pipe. Slosh. Sloshy. It's perfect!

As rx'd: 12:29

25/m/180

#9

You should name the dog "Brainstorm" or something like that since you have the entire CF community brainstorming ideas for you.

33/M/185

16:40 as Rx'd

Re-did Filthy Fifty last night on rest day, practiced OHS afterwards, glad I did so, as it helped this morning.

CFWU
Used 55# for OHS
18:01
Big Improvement from 070904 time of 21:19 using 45#
M/47/195/72"

I have had video problems recently. Anyone else having the same problem? Heres the error message
: "Windows Media Player cannot play the file because the required video codec is not installed on your computer.".....btw these are not ALL the videos....just some of them. Like the one attached to this WOD. ANy help wouldbe appreciated. Thanks.

Tried both the "wmv" and the "mov" version of todays?

Lucky me. I am back on dayshift, so workouts on work days will now take place at 5:15 AM. YUCK! I actually felt pretty good even though I had no coffee.

42yo/188#

15:01 rx'd

1:03 better than last time, but 7 seconds off my PR.

Off to another blissful 12 hour day of dealing with other people's problems. WooHoo!

#67 Clovis

I am on the floor reaching up to type I laughing so hard! Unfortunately I was laughing so hard...that...well....oops....I named it parhelion II!

Getting sloshed in Charlotte!

25/m/185/5'9''

as Rx'd
16:23(gained a minute and a half...holiday season?)

viva la revolution!

Sawyer

"sloshpipe" for a dog's name would be cool...

i'd really like to get my hands on a sloshpipe for my home gym as well. hmmm...and the best part is that it's inexpensive! muahahaha.

oh...nancy. i'll have to do 45...maybe 55...

35/m/76"/252lbs
Did "Tabata Fight Gone Bad" in the morning scored a 35
My first date with "Nancy" tonight
19:37 as rx'd
I think 400m is longer here in Iraq than back home.

Quick question about the overhead squat: If I use dumbbells instead, should the total weight be the same? Is there any notable difference between using a dumbbell and barbell for this?

24/m/199
As rx'd
13:59...13:48 last time, so not too far off.

M/32/164
cfwu x3
23:05 as rx'd (on a treadmill though...so I lost a bit of time getting up to speed each round)

I'm trying the WMV file. I was under the impression that the MOV file were for Mac. I just tried it with no success. This is a new error message for me specific to this website.

Suck a duck. Halfway through round three my wrists were killing me. After months of scaled workouts and finally just starting to do the WOD's as Rx'd its frustrating to have wrist flexibility as the limiting factor. Kind of like paddling for hours to get past the breakers, then one breaks right in front of you.

So: run on treadmill 1.5%
45K till round 3 then 20k bar
Time? forgot my watch.
All told not my best performance.

19 / F / 140

5 Rounds:
Run 400m
15 Overhead squats @ 45 lbs (just the bar)
Time - 19:35

Gary...51/205.......11:44

Jim....48/165.......12:06

We substituted a pvc pipe for the OHS. Flexibilty seems to be the issue on getting the proper form for the OHS.

It is good have the ncsheepdog back to work out with.

The slosh pipe, a great idea by Greg Henger.

Seems similar to carrying a single scull. But cheaper if you loose balance...

34/M/77kg

As Rx'd:

13:10

16:54 as prescribed, which is not quite a PR but I'll take it given high gravity today. Used a different treadmill at the gym today which was a bit quicker to get moving. Runs were 9.0. OHS were 15, 12/3 (incl a fail), 11/4, 10/5, 15.

Tariq

Amy
37/63"/123

Nancy, scaled to 45#
14:35

Neil is at the gym doing it now.

Can't wait to make a sloshpipe!

If anyone is interested in going all out with this stabilization I have a further idea:

The Slosch Cross:
Get a second pipe. This second pipe should be attached as a separate compartment so that it forms a cross with the slosh pipe. Now you will have water sloshing freely in both frontal and lateral planes requiring further stabilization. Now walk with this over head...crusifiction should be painful!

Anyone interested building this?

Hm, thinking some more....it would be a lot of rotional strain on the wrists but only testing it out will really tell what build is good and what exercises could be done

49/M/220 35 degrees

As Rx'd:

Finished strong....not sure of time

m/37/6'3"/268

First time with Nancy, so 1/4 miles on treadmill and 25lb plate with overhead squats

26min 35sec

Can only get better

bw 155 age 39
as rx'd
20:32

First time "Nancy"
m/29/6'6"/200
1st rd OH squat 75lbs
2-5 as Rx'd
23:48

Brought a friend to CF Cleveland this morning. The newcomers did a Tabata WOD with push-ups/sit-ups/squats. Steve kept mumbling all the way home:"12 minutes...12 minutes and now I have to take a nap." Welcome to Crossfit, Heat!

M/48/152
"Rowing Helen"
3 rounds for time
Row 500M
1 Pood KB Swing 21 reps
12 pull-ups

14:04

First Kips in 5 months, first time "Helen" using a real KB.

Thanks Bill, Paul, Stacey, and Nancy.

35/m/70/170
WOD "Nancy" subbed 5 x400m indoor track run, 45lb OHS x 15
21:28, runs-1:51, 1:48, 1:48, 1:50, 1:54
Continue working on OHS technique. Knees splay out pretty far IOT get down to parallel.

CCTJOEY

How about naming the puppy:
1. Pukie
or
2. Rhabdo

31/m/6'2"/209

Actually did this on Wednesday. Scaled OHS to 10 reps, not 15 as Rx'd.

14:40

That was my first time w/ Nancy, will do as Rx'd next time.

Phil 4:13

29 / M / 200 / 6'2"

5 Rounds:
Run 400m
15 Overhead squats @ 45 lbs (just the bar)
Time - 14.50

18:03PR. Previous PR of 18:11. Still using girl weight of 65# for OHS. I am surprised given this feels like a high gravity day.

nancy stats as rx'd (total of 54 PR's recorded).
Mean time M/F: 17:10
Top 20:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Maria Fisher 10 mins 15 secs F 43 118 Wasatch Crossfit
[2] Alexander Kornishev 10 mins 30 secs M 38 172 My Basement
[3] Owen Satterley 12 mins 48 secs M 28 190
[4] Michael Giardina 13 mins 23 secs M 28 180 CFATL
[5] Austin Begiebing 13 mins 43 secs M 29 205 OneWorld/Milpitas
[6] Nick Lavato 13 mins 48 secs M 25 197
[7] George Mounce 13 mins 56 secs M 31 175 Solo
[8] David Sailor 14 mins 14 secs M 45 177 Londonderry, NH
[9] Richard Gonzalez 14 mins 26 secs M 26 170
[10] scott pauly 14 mins 28 secs M 42 190 tba
[11] Ben Bergeron 14 mins 47 secs M 31 175 CrossFit New England
[12] Patrick Kennedy 14 mins 50 secs M 42 177
[13] Scott Hanson 14 mins 58 secs M 49 149
[14] Paul Hauf 14 mins 59 secs M 40 175 Solo
[15] Guy Lewis 15 mins 0 secs M 22 198
[16] adam noble 15 mins 32 secs M 34 205
[17] ken cutrer 15 mins 33 secs M 44 188 solo
[18] Kent Kasica 15 mins 36 secs M 51 172
[19] Michele Vieux 15 mins 41 secs F 30 140 CFSD
[20] freddy c. 16 mins 4 secs M 43 185 Crossfit One World

Womens:
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Maria Fisher 10 mins 15 secs F 43 118 Wasatch Crossfit
[2] Michele Vieux 15 mins 41 secs F 30 140 CFSD
[3] Laura DeMarco 17 mins 20 secs F 33 155 CFATL
[4] Lisa Quinn 23 mins 21 secs F 42 160

Link to view entire list:
http://www.logsitall.com/stats-embedded.asp?ai=22&mi=2&mil=19%2021&mvl=Nancy,%20Rx&gender=mixed&ag=0&mmx=min

CCTJOEY

How about "Stay"?

"Come here, Stay. Sit, Stay. Fetch, Stay"

Alright, nevermind that one, that's just mean!LOL! I think that it is great that you have asked the whole community to name your dog....and that everyone, more or less, is contributing, except for meatstick! Very cool!

DOG NAME...

I named my female dog Pikachu. So far I haven't met anyone using this name for their dog. I liked it because its original (obviously ripped from Pokemon though)

Our dog in Korea was named DOG....pronounced DeeOhGee...

44/180

15:13 as rx'ed, a minute off my best. Went at it with a sub 14 goal and kept pace for the first 3 rounds, 2:38, 2:44 and 2:55, started to slip at round 4, 3:11, and lost it on round 5, 3:44. All runs on mill @ 1% and all OHS unbroken.

36/m/230#
Nancy:
5 rounds,
480m eliptical (.3 mile)
95# OHS X 15

25:48.

22:36

Subbed back squats for the overhead squats. Still need to work on those but wanted to get a good leg workout.

22/m/170

First time doing overhead squats and found out really quickly that I couldnt do 95lb. I need to work on them some more.

Nancy:
5 rounds
400m
65# OHS x 15

15:35

3 rounds for time of:
400 meter run
20# Overhead squat, 15 reps

21:45

And it started snowing on the last set (which is a treat for this Atlanta boy).

44 yom and 282

sub 125# OHS

17:44

TM was a little funky. Wouldn't spin up to speed.

BW 171

as rx'd

13:05

Nasty outside...sub 200 x jumprope for 400M...45# OHS...16:17

33/F/160/75"

Helen:
row 500m
65# overhead squat
20:00

39/M/5'10"/195lbs.

Nancy, with 400M Row subbed for run and back squat subbed for OHS.

5 rds in 20:46.

I am not getting OHS yet. I do them with a 6 foot dowel during the warmup and am getting better, but when I add weight, I start losing balance and control. I'm thinking flexibility and strength through ROM are the problems and I'm working on both. In fact, I think I'll go try some OHS with the oly bar just for kicks...
....to my buttocks.

CF Neophite who thought he knew all there was to know about staying in shape (rabid gym rat). Brother-in-law into'ed me to CF and did a Jan1,08 Tabata Squats at the St. Loo CF facility (thanks for the invite Laurie!). Quads were on FIRE for three days after that and I was hooked. Spreading the CF gospel at my gym to all that will listen to me ramble!
Thanks EricB for leading me to the "light". Have done all of the WOD's so far. Some with less PAIN and better results than others. ;-)Filthy 50? R U Kidding? "Dumbed it down" to 35's and still thought I would never see my wife and kids again. LOL.
How can people stay on an eliptical for 45 minutes and think that they're honestly staying in overall PEAK physical condition? Do ANY CF exercise for half the time and you'll see conditioning.
I have now had the kool-aid and will be back for more, and more... and more. :-)

Nancy 18:35 with 75# OHS. Will work for 95# next time around.

24:54

first Nancy, OHS @ 65#

I lowered the weight because in the past my shoulder flexibility has been the downfall of the OHS. Next time i'll go for the rx'd weight of 95#.

bwt:151

as rx'd: 12:00(PR)
really happy with this, never expected to break 13

Ryan- as rx'd: 13:04
his first time doing this one... he's a prodigy

You can find out how to make the slosh pipe here.
http://www.t-nation.com/readArticle.do?id=1749686

2nd the vote with #47-
Boudica, Iggy, Bugsy, are super names!
I laughed at Meatstick too.
I thought was Slosch is super but more of a boy dogs name. Unless you called her Ms. Slosch
My vote: Boudica

Ok, so last night I went to the store to do my typical groc shopping. Since they are forecasting snow for today in Raleigh, everybody and their brother was out buying food. You know, in case they can never eat again. They stocked up on bread, milk and chips by the looks of their carts. Which apparantly is the staple for snow days in the south (ok, I am from near Canada with lots of snow and have to laugh at these quirky things.) Since I stock up on broccoli, cucumbers and the like at least I did not have to fight over the food (those radishes are MINE!- ha ha)

Today at the gym, it was a combo of new years resolutions and get in in before the snow comes. The bar station kept getting taken over my pull up men, and during the runs I was ready to take down some folks as they kept standing and talking in the track (I am more patient with slow runners and walkers who are giving it there all).

"Nancy" (my mom's name too :)
75# OHS
and accidentally ran 500m on round 2 b/c I was distracted

*Time:17:34*

Then did some PJ rep 5: 80-85-90-95-100-105
Erin

34/M/170

As Rx'd:
14:42

Scaled to 65x2, then 70x2, then 75

17:29

'Double Under Nancy'

50 DU
15 OHS 95#
5 rounds

10:55, couldn't get a rythm going on the DU's. It's -2 degrees here today so no running for me

"Double Under Nancy"

5 rounds

50 DU
15 OHS 95 lb

9:44 below 0 here in Northern Illinois!

46/M/180
65 lbs overhead
400 m

18:18
Last time 23:20 with pain
Next time
as Rx'd

44/76"/190

packed gym this AM, squat rack and treadmill on separate floors, also I am trying to learn OH squats - SO, took a 15-lb bar with me to the treadmill and used that between 400's

17:39 (1st day back from a rest week, totally went easy)

the OH squats felt really good, so I went to the squat rack afterwards, and actually did 5 reps with 85 lbs and perfect totally stable form with great depth - PR by a mile!!

Light warm-up (joints)

"Nancy" (light)

5 rounds for time:

400 m run (treadmill)
Overhead squat, 65 lbs x 15

Didn't time myself. Oops. Need to work on the OH Squat. I'm going to Afghanistan in a month and Crossfit is getting me ready. Hoorah.

29/m/185

Nancy as rxd: 11:36

Micheal
Anchored situps, ghd back x
19:37 (pr)
lots of room for improvement on this one!

F39/48kg/152cm
Used 24lb body bar as that is what was permitted on the Base Gym track. Next time I'll sneak a higher weight past the "uber-friendly" gatekeepers.
17 minutes exactly.
I love running!
I really need to work on my OHS form.

Too icy to run effectively outside and I don't have a treadmill where I lift so...

Bear Complex 95# 5/5
BP 175# 5/5
PU 5/5
OHS 55# 5/5 (working on 95#)

Now that I think of it, I probably should have been more leg intensive today. Hope I don't pay for it tomorrow!

CFWU- minus pu's
WOD- 5X
400 meter
15-30lb. ohs
24 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

Age=28
BW=187

As rx'd:

13:37 mins (PR)

On a side note:
Just wanted to thank CCT Joey and his crew at The Chaos Compound for their tremendous support and words of encouragement for the boys. Now that we have internet access at our club, this board serves as a great motivational source for the kids.

Bill Patton-
I tried signing up today on your site but it kept replying back with an error message. Any help would be greatly appreciated. I couldn't find your email address on the site for help. If you could reach out to me about that would be great.

Oh and my vote goes to Queen Latifah for the dogs name! lol.

bw 170

16:38 as rx'd

19:40

Does anyone know the equivalent for an elliptical machine to a normal 400?

Thanks.
MH

M/42/170/70"

OH Squat-70lb (form improving)
Bike(@4).3mi - sub for 400m run

Time: 20:25

42/f/5'6

completed as rx'd for women in 0 degrees F
my cheapie stopwatch gave up though.
must have been between 15-20 minutes

My wife and I just found out she is pregnant!! Are the CF WODs safe for knocked up women? I don't see how todays WOD will hurt. However are there any that may not be a good idea for her? I'm clueless.

18/M/146

As Rx'd

13:04

28 yom, 180 lbs

17:20 (pr) as rx'd

23:40 last time

28m/201/6'2"

12:46

CCT Joey --
Hey mate great site you have put together. The T-shirts you were talking about -- I couldn't find a link for products on your site, am I not looking hard enough?
My vote is with Scott for Boudica, she was a bad ass and having lived in England for nine years I am going to go with my bias.
Dan John -- Thanks for the slosh pipe!
Hey does any one know of any ultra's in the south east (I live in GA) that are still open in the feb to April time frame? I am looking at 50 mi and and 40mi's as it is my first.
Thanks,
T

#141 Nick

Although there are many Dr.'s that post on this sight, and although there are alot, I mean ALOT of very very intelligent people, and although there are many women that have had experiences on these boards from being laid up all 9 months- to working out until halfway through the thrid trimester....my suggestion, and I HOPE that the lot will agree on this, is that every woman is different, and a question like that needs to be handled by HER OBGYN based on HER current staus and history.
I know it's saturday, and most aren't open til monday...but 2 days won't kill anyone from not WODing. Play it safe. Ask her Dr. It's your whyfe and baby...every reason in the world right there to play it safe.

AND, I have no idea why I got very emotionally involved in the answer to that question, however, it is what it is.
But Nick, please don't put up on the board that you need help naming you baby like CCTJOEY! It's okay for dogs,but babies.......A name like Rhabdo, or Pukie is just not fair to do to a kid! LOL! Ahhhhh....I crack myself up!

Good luck!

17:38 @ 40Kg

Nancy to me is like that hot girl in school, who although doesn't treat you right, you still love and see something in her others don't. I hope some day she'll love me back.

Colm

As Rx'ed 23:20

I'm blaming it on the cold weather and the actualy cold I seem to be developing

23/m/184

as rx'd 17:15
PR by 5:24

Double Under Nancy
5 rds.
50 DUs
15 OH squats- 65#
12:54

46 / 172

as rx'd 24:04 - first time (last time was 70# in 18:03)

Many thanks to Sailorcrew for talking me thru today's WOD. Those OHS are tough! Got 10 in a row in the 5th round, a new PR me. I'm wondering how many I can do when I'm fresh.

CCTJOEY - my vote Pood, Infidel, or Hurly

32/F/140

16:40

45lb OH Squat
10mph

5 rounds owing 500 meeters all between 2 & 2:05
Squtats are Rx'd
Still recoving Knee surgery; not able to run yet.

32/F/5'10"/154#

No "Nancy" today; competed in the Third Annual (Atlanta) CrossFit Challenge at Innerstrength Fitness. It was awesome, and everyone did a great job (but I have to give kudos to my team, CrossFit Atlanta!). Thanks for your hospitality, Nick! :)

The workout was "Blackjack"
1000m row
21 hang squat cleans (95# men, 55# women)
21 push-ups
500m row
21 hang squat cleans
21 push-ups
1000m row
21 hang squat cleans
21 push-ups

I finished in 20:16. Murderous workout!

I had a 103 fever 2 days ago but still have the remaining cough and nasal congestion so I didn't want to do any running. Instead I did 14-10-6 HSPU/Ring Dip/Incline PU. I remember it was some hero workout.

My mom did Butturcup Nancy, but she is working on ROM of squats in general.

Unkown time Globo Gym workout Guessing 40 minutes

30/m/190

16:44

Really concentrated on good form for the OHS since they are a weak point of mine.

34 M 195

As Rx'ed

15:10
A little slow due to treadmill top speed of 7.5mph

25/m/195

21:33

Oh my gosh, that was horrible!!

F/115/5'2"

I'm embarrassed to post, but here it is: 32:16; #45

cfwu x 2

time as rex'd

16.21

last time I did nancy time was 18.16 sow pr by 2 minutes:)

M/51/206/74"
27:00 It's snowing here in Atlanta so I did it inside on the treadmill at my globo gym. Waiting for the treadmill to speed up, working around the other lifters, and going from the treadmills in the front of the gym to the squat racks in the back of the gym all slowed me down. That's my excuse and I'm sticking to it. Oh, also used 75 lbs for OHS.

Dec 31 - 14kmh treadmill, 25kg OHS = 17:10
Apr 28 - 14.5kmh 1% inc , 30kg OHS = 16:45
May 20 - 14kmh 1%inc , 22.5kg OHS = 15:20
Jan 19 - 13kmh 1%inc , 25kg OHS = 16:44

Had to change weights from 30kg to 25kg in the 2nd round....

14:09, new PR by 3:36. Surprised even myself, all rounds of OHS unbroken. Felt strong today, I guess that's what 9 hrs of sleep will do for you...

26/F/115

55# OHS (should have done 65# instead--next time)
Sub'd 500m Row for 400m Run (freezing rain outside)

24:32 (To much chatting during the workout---thanks Joel)

JRock, you are a crack up. Good advice, though.

m/33/70/193

15:14pr

17:01 as Rx'd

33 m 190

14:42 as rx'd (PR by :04...yes, that is four seconds)

Hey, a PR is a PR! Not my best effort today however. Will need to get busy with "Nancy" again in a week or so...I like(not) her!

Great job all! Keep at it!

Tweaked something in my back in the middle of the 2nd round. Could not finish.

Thomas #145, No shirts yet brother. I am doing a viability study (ok actually just seeing if any one would think about buying one to at least help Steve's Club). Being a small gym I didn't want to out-lay that much cash if they were not going to move.

Appears to be enough interest to at least Cafe Press them.

Okay, I am on my 3rd week of Crossfit. These are great, loving them.

Progressing well. Able to get through entire warm-up as Rx'd now.

Needed to scale back on weight, used 30lb weighted bar. Will increase next time I visit with Nancy.

These workouts are great. Thanks coach.

Exeter University crossfit.
M / 190 / 6' 0". 19.37.

Friend Sandross, first time OHS subbed 30kg:
M / 160 / 5' 11". 32.02.

Fully hectic. Pukie close.

another first, and another example of crossfit exposing weakspots i didn't even know i had.

18:35 - with overhead squats using 12 lbs.
slightly embarassing, but i guess the only place for me to go is up.

25m/244lbs

as Rx'd 18:43, though it would be better, but sometimes you don't push hard enough.

Gina

Subbed row and 45lb OHS 21:58

Wayne

Subbed row and 55lb OHS 17:28

M/37/186/70"

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.

29yo M 170lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips, 5 hspu w/feet on rack per round. Overhead squat 45lbs x 10 65lbs x 5 75lbs x 5.

Sub 400M Row: 1-1-1-1-1
85lb Overhead Squat: 9,6-15-8,7-10,5-15
Time: 23:15
Foam roll after.

Compared to 071124: 24:40 with 75lb Overhead Squats and 400M runs.

CCTJoey-gotta go with Booger

Neil 40/70"/175#
OHS - 45# working on form
300M runs
14:55

oops 400M runs!!

mu -32.5# x 8, fast and continuous without pause at top or bottom, getting my strength back

5 rounds: row 500m, ohs 15 x 45#, 27:19 ???

43/6'1/2"/186

had my physical yesterday and found out i had shrunk half an inch. wtf? the crossfit part came up when the nurse practitioner doing the physical very seriously asked me if i was taking any supplements or steroids. "no," i said, "just crossfit." then she wanted to know all about it and wrote down the name of the website and said she and her husband would try it.

as a side note, i was happy she did the physical instead of my regular doc who i have come to nickname "dr. sausage fingers."

anyway, nancy as rx'd: 14:42(pr)

got restless yesterday and thought i would try for the sub 4 minute fran. been shooting for that for the past year and so get this:

fran: 4:00 on the freakin dot. oh well, i'll get her next time.

Bwt: 135

As Rx'd

11:08

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

As RX'd
16:46

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

As RX'd
16:46

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

15/M/215

As rx'd 15:27

Crossfit Vancouver

28/M/5'10"/180lbs

pavel deadlift - 5 sets @ 315lbs x 5 reps

as rx'd 12:07

5 rounds

Run 400 meter

15 ohs with 45lb bar. last set with 55lbs.

15:50

As Rx'd

35/m/175

400m Treadmill @ 1% incline (nasty and icy outside)
OH squat 55# x 15 (first time doing these)

15:58

Very happy with that time and look forward to improving it next time around!

Neeeeeext...

m/35/238 72inches
ran on treadmill at 7.5 2 rounds then 6.5 3 rounds at 1% incline. ohs as rx'd. 17:29 I'm pretty sure this is a pr. felt good today.

This is the first time I'm doing 'Nancy'. I'm going to do overhead squats only today to practice form and leave out the run. I had a long night out.

aawww...I actually enjoy this workout...alas, I am preparing for my first powerlifting meet this weekend so I have to take it easy. Next time... :)

Jodi (F/29/105)
500m row - 2.11.5 (medium pace, felt better than usual)
Mobility Drills
CFWUx3
Foam rolling/stretching for 30 minutes

My body says "THANK YOU!!!" haha!

NANCY:
65lbs. on first OHS
55lbs. on last 4

30:00

having to run back and forth between the treadmill room and the wieght room really slows me down. nowhere to go but up.

20:02
approx 400 m run down the street and back.
65 lbs ohs...form was good so 85 next time unless I practice on my own beforehand

my rings came in yesterday. ring dips are tough! can barely get 3 in a row. I hope to get 10 in a row some day.

22/m/172

Nancy:
5 rds
400m run
95lbs OHS x 15 (my overhead squats sucked)

14:20

#171- About the shirts....I'd definitley buy a few. I think it's great that you are donating the money to Steve's Club! Count me in!

subbed for 65lb ohs:

26:10

33/M/225

First Nancy
as Rx'd

21:07

32/240/M/post-fancy retirement dinner where port and scotch were consumed in moderate quantities

CFWU X 3 (including 25lbs OHS)

1st Nancy: 20m29s

Had to break the OHS sets into either 8/7 or 3 sets of 5. Felt good and happy with form.

Worked on bench press afterwards as I missed Thursday. Performed my max. 225 in sets of 1 or 2 for 6 sets after an exercise specific warm-up. I am improving my bench and will either have to get stronger or lose weight quicker to perform a bunch at my BW.

DO NOT NAME THE DOG SPOOGE or SPUNK - that is cruel. I vote for Hurly (I like the link with Pukie plus I am a fan of Lost).

My weekend group has little OH experience, so I put them through a tweaked up Angie:

100 Pull ups
800 M run
100 Pushups
800 M run
100 Sit Ups
800 M run
100 Squats

32:55

That was my last met con hurrah before beginning a Starting Strength mesocycle tomorrow. Can't wait to improve my lifting!

Yesterday evening: Filthy Fifty
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
20 Back extensions (starting feeling light headed and saw pukey but didn't meet him)

Today: Nancy
5 Rounds
400m run (9mph)
75#'s OHS X 15
Total Time = 25:03 (had to fight the crowd @ Globogym

Matt asked: Does anyone know the equivalent for an elliptical machine to a normal 400?

Yeah.

Put the dumb thing on your back and do three carry-up-the-stairs intervals.

Subbed the 500 m row for the 400 m run.

Finished the rows at an average of 2:05.

Completed the OHS in about 1 minute each.

BW: 315 lbs.
Height: 72"

Overall, completed workout in 20 minutes with getting the machines started.

Dang machines!

CCT Joey - Pood, defintely Pood.

"Nancy" as rx´d.

Time 16:03.

- OlliS

#146 jrock

Thanks for the input. When put in that perspective maybe she should hold off till next week. Thanks again
Nick

DZ, SWA, Dan Holmen, Jeff and Charity: Looking forward to seeing you at the Vales on Saturday!

Go Team Crazy!!!

#47 Scott Andreson - go to a good chiropractor

I vote for the dog's name to be Butterfly; second place I go for Pood. You HAVE to pick one of those two!

Rest day, will do Nancy tomorrow for first time (not good w/ OHS)

ive been nursing a dodgey knee for the last couple weeks so i subbed rowing for running, did 45lbs OHS and stopped at 3 rounds. knee felt good. i cant wait to get back to working my legs
m/30/199
10:27

"Nancy" scaled to 68#
15:51

Anthony (M/29/170)

Cindy - 5 round demo - 2:19

BJJ - 2 hours of open matt, worked on my guard and sweeps. Rolled about 10 rounds, felt awesome.

Joey, I'm counting like eleventeen "Poods". Winner by a landslide.

"Here Poodie, Poodie, Poodie (think Tweetie Bird)..."

It's too good to resist.

We did 6 instead of 5 rounds of Nancy on Monday. Today we did the 5 and actually felt pretty good. Started the day with a 6 mile ruck, swam 1500m at lunch and had to repeat Nancy per Allison's request. It sucked, but I finished Nancy as RX'd 11:38. Ran on a treadmill, but kept the speed between 10.2 and 11.0 the whole time.

scaled to 65 lbs (first time doing this one)

12:50

25 15
75# ohs

M/33/6'4"/225

1st time ever trying OHS, so used 45#

21:50

The gods of fitness are punishing me for my weak little legs and years of curls and bench.

29/f/110

Went to 8am class at cf seattle:

30 second at each station then rotate, 4x through

Pull-ups
Push-ups
Push press
Kb sdhp

Post: nap then 5x3 snatches at 55lbs

Wanted to do nancy but for once decided to listen to my body (and coach dave) and skip nancy as my traps have not recovered from last weekends killer workouts.

Ken c congrats onthe pr, sub 4 fran is at your fingertips!

38/153

1: 85#
2-5: 45#

Time: 17:45

15:08

4 mile run in the morning for 1/2 marathon training with wife

as RX'ed
26.00, cutting down to 23.00 due to treadmill, waiting, and going up and down the stairs at the gym

Nancy as rx'ed 16:12

The slosh pipe works great. I had just enough material in my bone yard to make one. Yes I am a country-fied redneck and have a 'bone-yard'.

m/33/210

as Rx'd:

19:02

Really wanted to break 20 min.

42yom / 148

16:49 as rx'd

Not a PR but depth on OHS was A2A for all reps. Really developing the flexibility for this movement well. So overall happy with the performance.

Post - OHS with 18# bar balanced on med ball and Pistols on bottom of Bosu.

26:23pr 70#

I have been doing crossfit now for about 2 years. Being a firefighter I have found that this program is far and above the best way to improve strength, stamina, coordination, and agility required for my profession. I always introduce fellow coworkers to this regime and they always fall in love with it. Thank you so much for running this website for all of us. On behalf of all the firefighters that follow your WOD's I want to thank you. Keep up the great work.

Tim S.

21:58
used 65#ohs and ran on treadmill (around 8.2-8.4, 1.5 incline)
my OHS's need alot of work, last round was best by far (8/7). 1st time doing nancy with 65# (used 45# last time).

CCTJoey: I am starting to think Meat Stick could be a good name.. call her Meaty or Sticky.

Must be the weekend: 'Meatstick" and "Dr. Sausage Fingers"?
Thankfully it wasn't a rest day, too.

I'm off to see how Nancy treats me.

Michael 19:30

too many ppl at 24 hour today. Had to wait and rotate with some other guy for my OHS.

Played catch up and rested for 10 mins then completed Lynne, was somewhat surprised considering i did 160 dips and 80 pull ups yesterday.

BPBW/pull ups BW= 168

22/25
22/20
17/20
17/21
15/22

= 200 total reps

27/m/168

subbed 65# OHS

18:31

38M/175

First time for the OHS other than working on my form with a boom stick for the last two months.

subbed:
1-45lb
2-55lb
3-65lb
4-65lb
5-75lb

22:00

thanks for the push today Clovis and Mottsville... way to bang it out!

Stay safe all

rowed the 400 since i actually have the chance to use a rower, plus all the old people were walking on the treadmills. weight as rx'd

15:50

cold wintery snowy day - did Nancy ish WOD - 14:38

111 lb OHS x 15 with
400 m row
40 20" box jumps
40 DU's
40 20" box jumps
400 m row

PB with Nancy as rx'd is 10:39

19/m/190/5'11

First time doing OHS, so scaled them to 12 instead of 15, all i could do. they're far harder than they look in any of the videos, ouch!! Runs were fine, but my legs will kill me tomorrow...

17:54

It was my first WOD...ouch..

Thx Nancy...it was tough...

:)

Cfwu x 3

45# ohs need a lot of practice

15:59

f/38/145
65 lb OHS
19:27

5'7 195LBS of Outofshapeness

All I can say is wow. I didn't think this would be as rough as it was. I had to break all sets down into sets of 7 and 8 or 3 sets of 5. And I only ran .15miles at 10.0mph on the treadmill.

I completed the workout with 30 burpees.

1-95
2-65
3-70
4-70
5-70

18:25

18:30, used 45 lb KB for the OHS. -5 below and runs in ankle deep snow.

Neil as Rx'ed 21:10
Sarah: Modified butter cup version 5:50

40/m 195/5'11"

Scaled OHS down to 65 first three sets.

18:12

mjmjmjmjmjmj

1712
used a broom stick for three rounds then moved up to 45lb bar for the final 2 rounds. Haven't developed a good overhead squat yet.

mj

Only did 3 rounds:

400m run
65# OHS 15 reps

Time= 16:42

am - 3 mile run with 8 rounds of Tabatas...~24 min.

pm - "Nancy" as Rx'd 17:07 PR by over 4 minutes.

#210 - Storms, that is simply disgusting. Nice work.

Jeff in VA 48 70" 195#
Done in NY w/ John. First time w/ Nancy.
Scale OHS to 67#. Real bad form issues w/ higher weights.
400s on TM @ 2% incline.
Time: 26:15

John in NY
Done w/ Jeff here. Happy to have a partner on this one. Missed Nancy in Nov & Sep, so first go 'round with her.
Scale OHS to 72...same form issues as Jeff w/ higher weights. 1st set unbroken, all others broken.
400s on TM incline 2%
Time 20:50

26/m/195 as r'xd

16:23

24/F/5'9/130#

Time: 25:13
Scaled squats to 45#bar
Ran on treadmill which was up 2 floors of stairs across gym. Just trying to help justify my bad time :-)

m/195/27

wow, first time with this workout, and first time trying an OHS. I only did 12 reps because I was worried about falling! However, my form improved greatly during the workout and I'll be ready for all 15 next time. OHS is one of my new favorite exercises!

5 rounds, 12 reps OHS 95#, .25 treadmill run

18:12

Still don't have the shoulder flexibility required to do weighted OHS. Annoying.

So, Nancy, substituted back squats:

13:45

Then 100 situps and 50 T push-ups. Going to have to work harder on shoulder flexibility.

As Rx'd. Done at home

18:12

15:35 first time doing OHS so only did barbell(20kg) next time ill do 30kg

19:13 (a 2:41 improvement over my first time)

26yom/6'1"/205#

As Rx'd, 16:17.

18:40

M/27/6'1"/194#
45# overhead squats - tried some at 95# and had to dump it after two. I'll have to work up to 95#. Other then that as RxD

24.01

As Rx'd:

15:08

38 degrees, windy, raining... brutal.

M/17/5'10"/180

75# oh squats subbed.

32:10

Time could have been better, I had to switch bars a couple times because other people in the gym took them while I was on the treadmill, and the treadmills and the weight sets are on opposite sides of the gym. At least it wasn't a weekday, where the wait between each round would have been 15 minutes because of all the people clogging the treadmills.

#9 CCTJoey - Pood - it's gotta be Pood

27/F/5'5"/132

27:34 used 35 lbs. for OHS.

Used 15# bar, still working on form and not falling on face.
23.55 (3.55 min. faster than last time)

Happy I did it, since I suk at both these, I was thinking of blowing it off. CF guilt works!

I'm beginning Mark Rippetoe's Starting Strength program tomorrow, so I went back to the last few CrossFit Journal's to watch his videos on the back squat. In the process, I watched all of Coach Glassman's videos again too. The clarity and honesty in their presentation is truly top notch.

If you don't yet subscribe to the CFJ and like me, you do CF in a garage/globo gym with little instruction, the journal is invaluable. It is the best $25 you will ever spend. Just wanted to spread the word to any newbies who haven't yet subscribed.

4 rounds as rx'd 5th round with 45lb bar only, right arm started getting pins and needles sensation, any help with that. not over gripping, and trying varying hand positions. thanks

26:07

This was the first time doing Nancy as Rx'd

37:08

I lost at least 6 minutes talking to an old high school buddy that I hadn't seen in years, but my time still sucks. Just happy to get it done.

Thank God for the US Federal Air Marshals. They have the highest training and shooting standards of any federal agency. I also know for a fact that they are FANATICAL CROSSFITTERS! If you fly you should wear a crossfit shirt and if those Air Marshals ever need help, they will probably grab you first!

40/m/72/185

Ran 2.6m @ 17:56 for warmup,

Than, like an idiot, I did 3 rounds instead of 5 - not sure what I was thinking.

15x95 OHS (1:10) - 2:51 400m
15x95 OHS (1:44) - 3:06 400m
15x95 OHS (1:56) - 3:02 400m

So, 60% of Rx at 13:49

12 lb OHS using a Body Bar[1], but otherwise as ℞d. 20:26.

[1] http://www.bodybar.com/Body-Bar-Store/Body-Bars

Nancy as rx'd 16:52 - PR by 30 seconds.

It was freezing here today, below zero with the wide chill. I feel like I earned this pr. Hopefully I can crush this time when I attempt Nancy is good weather!

23/m/196lb
18:13 on treadmill

male/35yrs/190lbs

sub front squat 45lbs

as rxd

14m6s

44M/180

CFWU

Nancy as Rxd

22:47 I guess I need to run faster.

LC

m/29/218

As Rx'd 20:17

#258
Yeah, I got Starting Strength for Christmas and it has been a gi-normous help in all excercises it adresses. I just started on the CF Journal and it is also excellent. Guess what I am saying is, I agree with you;)

Now, for that whore, Nancy: 20:48

I did the runs on the tread at 7.5mph on 1 degree incline. Scaled the OHS to 45 pounds. Form was good and felt really excellent. Concentrated on active shoulders and had no recurrence of my previous problem. Very relieved, so I went up to 65 pounds for a few sets after Nancy was done. I am really excited over the progress.

Think I'll get me some Kool Aid.

32 yom 248 bwt
nancy modified
400 runs at 1% incline and 9.0-9.4 working up .1 every round
65 lb ohs 15 reps all unbroken
time 24:51 last time over 26 with same set up.

23yom/6'2"/220

as rx'd 15:21

the 400 meter runs were killing me, the OH squats weren't that bad though...

M/47/215lbs 31mins with waiting for treadmill etc and 65lb OHS

39/M/170

Crossfit has a way of making me elated and frustrated simultaneously. Another good bad day :)

CFWUx3 (all pullups real, sets of 10(1st time), 6/4, 5/3/2) all dips full rom, in sets of 10, no breaks (1st time)

Then.....
5 Rounds
row 500m
OHS 60#(3reps then 55 for rest of set)x15
55#x15
50x15
45x15
45x15
29:00

pa
thet
ic
OHS kills me
(but I liked my warmup :)

Built a 40lb slosh pipe today, 4"x9' and a 20lb of the same dimensions: there was a line of like minded lunatics waiting for a chance to

'Get Sloshed'
10 Sloshpipe OHSquats
10 Sloshpipe Zercher 45degree Lunges
10 Sloshpipe StiffLeg Deads (near impossible, forearms burst into flames

Good times. Damn good times.

6 minute 16k kb snatch set @ 20 rpm.

5 minute rest.

15:20 - 400 meter runs, 65# butt to ankles OHS.

Carried the bar and plates down to the parking garage in the apartment. Paced off and ran the 400 meters in 50 meter turnarounds. Managed to scare one woman and her dog when they came down the stairs to the garage....

25/M/160

As rx'd
27:15.

I run 5k's faster than this. Man that was harder than I thought it would be.

cfwux2 supplemental program - 5 sets 3 high hang snatch and 3 OHS. Funny thing learning to snatch. I fall on my butt 2 out of 3. but gettin' there.
Nancy - 16:11 45# OHS - should have gone as rx'd. I whipped through those squats..next time. Gotta keep gaining that confidence!

did a little catch-up today...

27/m/6'0"/185

Nancy:
ran 500 instead of 400 on the runs:
14:15

Then in the BP/PU w/o... i did this after Nancy and wound up taking 90 seconds between sets:
16/20
9/12
7/10
6/10
6/8
total = 104

rock out...

22:17 First time with the RX'd weight.

as rx'd

18:11

I love OHS.

Bwt:144
:26::10
35lbs

last time
Bwt:152
:26::04
18lbs

this one I have to work on form. thanks D.J. standing next to the wall help a lot.

Ran 200 meters up hill and 200 down. Subbed 80 lbs sandbag on the shoulder for the squats. Time: 25:00

Couple days behind

"Lynne"
174lb Bench Press / Pull-up
(Each BP done at 0mark, 8min mark and so on. Pull-ups at 4min mark, 12 min mark.....)

T-Bear
40/13, 25/13, 23/11, 28/10, 30/11 = 202

Others at full weight
Marco (180M) - 161
Pikey (200M) - 150
Anthony (165M) - 140
Big Los (235M) - 110
Luca (170M) - 112

All ladies attempted 1/2B.W. Sets
Best 159 for Poodle
135 Girly
121 Marcie
Rancourt 112
Naz 88

Shoulder is very bad; hurt it badly in the hockey game the other night. Decided to bring the slideboard into the workout.

10 sets of 30 seconds on board w/ 60 seconds rest.

Short workout, but hard nonetheless. I will work my way up w/ the slideboard intervals and sub them for running/rowing sometimes, as well.

missing this one today - too many details - just one of those days. I have to modify anyways since 95# OHS are not there yet and running is tempoarily on the back burner too. Cold and snowy here so opted for my first "apartment" workout.
50,35,20 rep rounds for time of
elevated push ups (feet raised about 14" and hands on homemade parallettes)
standing band rows (strong jump stretch band hooked on door knob)
swiss ball prone jackknives
PVC OHS
16:18 - the pushups were by far the slowest

m/33/175

Not feeling it today but...

Subbed 75# round 1, 65# 2-5

21:48

Four minutes longer than last time but OHS was much deeper this time.

Anybody know how much water you put in the slosh pipe? Do you fill it up to the top or 1/2 or 3/4 ........What?
Thanks and cant wait to do her!

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/218

did 500m row rather than run, made it much harder. i thought i was giving birth the whole time. 16:19 last time w/ run

20:28 with row

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

32/M/203.5

Hmmmm...

21:24. Almost 4 minutes slower than the first time I did this WOD.

Gotta say I thought I was going to smoke this one. I'm a little pissed at myself.

www.myspace.com/gummobaldwin

17/M/160

As rx'd: 24:12

I live on a mountain. I marked off 200m from my house and ran downhill. I then proceeded to run back up the 25% grade... it started really sucking about the 3rd time. It's also 28 degrees outside. All in all, a major buttkicker. Can't wait for the next one...

m/40/213

18:12 as rx'd

Funny, there are a few 18:12's posted.

The bottom of my OHS was weak and not quite deep
enough. I should have used a bit less weight and got the depth right.

15:05 Pr. Felt like I was running in mud, suprised that I set a pr.

'Double Under Nancy'

50 DU
15 OHS 85# (limited ROM)
5 rounds

22min. Lots of room to improve on both of these exercises. 5x50 DU is definitly the most I've done in a WOD.

Worked on improving form and ROM on OHS with 35 lb bar as a cool down.

28yo, 5'11", 167lbs

A mere 3 rounds today, for 14:20.
A long time off and a very full stomach.

23/m/215/6'01"

As Rx'd 34:50.

Brutal!

Didn't run, very rainy & cold, did rowing.
Weight 45#
time 21:12

cfwu
Didn't run due to weather, so I practiced OHS w/ oly bar and practiced double unders. I haven't been able to do double unders, but today I finally got one and was able to do two singles then a double pretty consistently... next will work on stringing doubles together.

20:33 unbroken squats

Used 65#. First time ever doing overhead squats and Nancy. I just couldn't do the last set of 15.
Time: 17:15

Early on the weight felt good, but the stress on my shoulders was a very strange feeling unlike anything I've gotten from other excercises. After the workout my right shoulder and hand was numb, and my coordination in that arm is off (still is an hour later). There was no pain but this is very strange to me. Any ideas of why this is happening?

Also, what in are Overhead squats supposed to work?

Obviously its somewhat of a whole body exercise because of all the stabilizing muscles used and the squats. But I really didn't feel these on my legs much. For me, this tested my flexibility, and i felt my back working hard to stabilize, but the shoulders took most of the heat. Any replies to my questions would be appreciated.
Thanks.

Both as rxd
Roy 20:44
Jeremy 21:41

As written, runs on treadmill w/ incline.
15:12

Marty 39/m/185

subbed 90 seconds jumprope for 400m runs

16:28 (pr)

first ever mu during warm up
more better faster

~~

Mikeyb 47/m/180

subbed 90 sec jumprope for 400m runs

26:35

second ever mu during warm up

wu w/ ring dips/double unders/supermen

12:39 as rx'd

the sun came out here in southern oregon, so brought the weights to the track.

cfwu x3

Rowed 5K 23:16 10 slower then pr

Tried WOD by subbing rowing for running but there is no way to do overhead squats with anything heavier than a PVC pipe with boot on for ruptured Achilles’.

Made up the filthy fify today 25:51 tuck jumps for du's, otherwise as rx'ed. Wiped out. later all. BW:169 Y/A:59

ken c.- Doesn't that "on the dot" just kill ya???

25/f/138/5'7"

Completed 5 rounds of "Nancy" in 19:13.

However, my 95 lbs. was scaled down to 20 lbs. so undoubtedly this workout was made much easier because of that fact.

Webb -- I'm freakin' bored out of my mind. Come home!! Saturday's suck without you.

36M/5'10"/163.5

As Rx: 17:18.

2:48 faster than last time.

Does anyone know if it is better to:

1. Lower weight on movements to increase number of reps

or

2. Keep weight higher but sacrifice reps

Thanks in advance.

28.f.140

20# OHS

16:56

pre-dynamic hip wu, row,run & unders x 1 min. each x2, cfwuX2, sprints & OHS to 95#
as rx'd-dropped the bar once in 3rd round-14:25 PB, but this is only the 2nd time with this wod and the first time was about a year ago.
post-20 GHD sit ups, 30 anchored sit up and 50 DU, finally did a few multiples of DU.

35/M/180
CFWU
WOD Scaled
5 Rds
400m Run
80lbs OHS

14:10

I forgot to mention, on treadmill at 1.5 incline.

Who got his butt handed to him?
I got my but handed to me! Oh yeah.

Thought I was owning my squats, until I did the overhead squat. Who knew that my core would be so challenged?

Well, coach would know. So, thanks, coach! Thanks, team, for kicking my fanny yet again.

(Someday I will be like OPT.)

45/M/186

18:08
45 OHS

CFWU
500m row
95# OHS
500m row
95# OHS
500m row
85# OHS
400m run
85# OHS
400m run
85# OHS

19:41

Post: 2 hours indoor soccer. I didn't quite have the spark or the extra step in soccer tonight, which is good. I put evertything into the WOD and then planned to survive soccer. I did better than survive, but the effects of the WOD were obvious.

Nancy as Rx'd
16:37, PR by 26 seconds.

Built the 9'x4" slosh pipe too. What a challenge. I can't grip it, and I was grunting and groaning just trying to stand upright with it craddled. That'll be the $30 gift that keeps on giving...

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/152

WOD sub'd 500m row

19:07(pr=13:25 w/ run)

Much tougher with the row sub. legs were trashed after each 500m. In addition, I had the CPAT this morning...killed it thanks to crossfit. nearly a course record.

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

1st Nancy:

45#s

35:01

Why do I see so few people posting times/weights?! Get ON it team.

Jump squats, walking lunges, high knees, buttkicks, jump rope to warm up

WOD as RX'd, ohs's to medicine ball, turnaround run, at Crossfit Loudoun-Dulles 606 - 11:28

3 rounds for practice
15 ohs at 85 lbs.
18 pullups
15 gh situps
7 hspu's
15 g.h. back extensions
10 box jumps

swimming
warm up with underwater swimming and backstroke
7 X 100 free on 1:40
2:20 rest
3 X 100 breast on 1:45
water running to cool down

Warmed up with CFWU with some extra rounds of broomstick OHS.

First time doing an OHS WOD.

Tried to keep 95lbs stabalized but couldn't. Backed off to 65lbs. Plus I used a treadmill so it took some time each time to get up to speed.

23:43

Dustin

1st Nancy, first time doing OHS

Subbed 65#, then 55# (for last three sets) for OHS

Ran on the treadmill with incline at .5%

27:00 (not impressive, I know, but still a newbie).

BTW- Saw another CF guy at the gym yesterday. We were both doing Lynne's. It was the first time I had seen anyone but myself doing the exercises.

I will be looking forward to meeting Nancy again sometime soon.

cfwu x 2

asrx 18:43

ssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssssss

36/M/309.8lbs/5'9"

OOOOhhhh, Nancy what a love hate relationship we have. I hate that I couldn't do the rex'd weight for OHS and you love torturing me.

Rd 1- 5 @ 95lbs and 10 @ 65lbs
Rd 2- 10/5 @ 65lbs
Rd 3- 10/5 @ 65lbs
Rd 4- 6/9 @ 65lbs
Rd 5- 1/9/5@ 65lbs (ooops dropped the weight after first rep and made lots of noise Hee Hee)

Ran an average of about 4.5/5.0 miles per hour on the runs. Not bad for this 309.8 pounder.

Time 38:35

m/25/160#/5'6"

First time go - as rx'd!!! Crossfit is really starting to work. I resisted the urge to drop weight on the squats and am grateful for it.

21:21

BJ PENN IS THE LIGHTWEIGHT CHAMPION!!!!

for some reason I thought it was only 3 rounds...did it in 11:50

32/M/200lbs

Did this at home. 30 degrees outside. I don't have any weights so I subbed an unopened bag of quickcrete (~60lbs).

~22 min.

NANCY NANCY NANCY
5 rounds
row 500m
55 ohs

15:54

I was told by my PA friend not to run today due to a cyst behind my knee. I have had ACL surgery on both knees and every so often I have some inflamation thats why I sub the row in for the run.

as rxd

(ran outside in mid 30's)
(previous rest day did 25 minutes Muay Thai workouts on heavy bags)

5 rounds 1/4 mile run; 95# overhead squats

20.39

11/24 was 20.07
09/03 was 26.51

first ohs wod. used a treadmill 2% incline.

as rx'd
20:56

andrew - first crossfit wod
29/m/190/6'
ohs - 60 lbs
29:31

19:26

65#OHS - Don't have form down yet
12mph treadmill run

47 yom 160#
15:20 Ran 5 x .3 miles
5 x 95 ohs

F/38/160/5'10"

nancy - 65# on bar, subbed rowing 400m each round.

Last time I did this at a globo gym at around 27 min with the same weight. This time was at Carolina Crossfit and with rowing instead of running (nasty cold rain). I knew I would totally beat my time, but when I finished, somehow the stopwatch had been stopped at 4:30 - NOOOOOO!! We guestimated my time was around 17 minutes (I think maybe less).
At least I know my ohs were tons better - rounds 1, 3 were unbroken. The rest at 10/5. Rower showed 6:38 total time for rows. The best part was being able to dump the weight from over my head.

115# front squat
500m row
about 23min

17:15 min
Had to reduce weight to 70 lbs :(

15'50" as RX'd -- 13 seconds slower than PR.

The run finished with a 50m uphill. This was the first time I have done this WOD at my house and had to deal with the hill...ugly!

m/31/185

14:50-OH Squats went great-ran on treadmill, everything's frozen in Kansas

23:02 as rx'd
a little slower than last time but I felt pretty good. I need to really work on my OHS so I can break 20 min.

CCT Joey: It's gotta be "Pood" dude, it's just perfect.

Chris: 18 something @ 65lb
Danny: 23:40 @ 65lb

M/25/6'5"/215
Nancy as RX'd: 14:20
Personal Best

Same sub as last time, 45lb OHS. Tried 55 but didn't feel ready.

14:13 pr

Knocked another 2 mins. off from last time. Followed up with a couple more rounds of 65 lbs. OHS.

39/m/6'1"/197#

CFWU
Scaled:
OHS 55#
Form was awful
19:40

66# OHS
50 double unders
5 below here in Rockford no running today
13:06 ohs were bad for me today

29/M/165

I'm on the road today, a tiny Paonia, CO hotel room. I did this routine as a sub:

3 rnds for time:
50 double-unders
50 sit-ups
50 dumbbell swings (30 lbs)

25:00

28m/230/6'4"
subbed squat press 85#
5 rounds
16:42

Its only been about 4 hours since Nancy and my glutes and hips are killing me. What the heck is tomorrow going to be? See if I can still walk by tomorrow. JK

m/35/80kgs

5x
30kg OHS
400m

17:41

I must be smoking crack today. Times for my 400m were wrong - the distance around the block here is anywhere from .28 to .31 (depending on how my Garmin feels each day), so I converted the pace per mile to a true quarter. Next time I'll just post times. So, correct post is:

40/m/72/185

Ran 2.6m @ 17:56 for warmup,

Than, like an idiot, I did 3 rounds instead of 5 - not sure what I was thinking.

15x95 OHS (1:10) - 1:25 400m
15x95 OHS (1:44) - 1:33 400m
15x95 OHS (1:56) - 1:31 400m

So, 60% of Rx at 9:21

34/M/6-01/185

16:30

m/20/178/5'10"

Was introducing a bunch of my friends on the crew team to crossfit so I had to practice with them first.

30 minute row: 8124 m

as rx'd: 18:33

46 - 6' - 215#

CFWU x 3 (Moderate intensity)

As Rx'd

16:44 (PR by almost 3 full minutes)Wahoo!

Again thanks to Danny John for sharing his Slosh Pipe idea, I not only made one of them today but two of them. One for my home and one for the fire station so the guys can have some fun too!

It is a great tool to work the kind of muscles and midline stabilization critical to firefighters. Most all work performed is on an angle or off center of gravity. This tool will strengthen from the ground up, very different from and better than a stability ball type scenario.

Thanks!

"Nancy"

Five rounds for time of:
400 meter run (treadmill)
95 pound Overhead squat, 15 reps (SUB 45#)

19:49

I'll have to do this one at work tomorrow where there's a treadmill.

Still can't run on pavement post-injury and besides... it's -4 outside now!

Did have 2 hours of on-ice conditioning as a sub though.

Missed the Krav Maga session at CrossfitOneWorld so felt obligated to do their WOD. 30 muscleups for time.

First off, never have done more than 4 muscleups at any time and for lack of emphasis during the holidays seemed to lose my timing/ability to do one.

But this was the workout (and that great demo from Annie) that enabled my first one so had to give it a go.

42:13 30 muscleups 14 failed attempts sprinkled throughout mostly in the beginning. Even nailed several consecutive MU's which have never been able to do.

I started doing 10 kettlebell swings in between attempts and somehow that opposite motion made my body figure it out.

Somebody posted a commment a long time ago about just doing all thirty. She or he was right. My form got better all the way through. Thanks.

65 lbs on raised squats

28:44

19:17 w/ 75 lbs

M/46/145 lbs
CFWU and OHS for WU

"Nancy"
As Rx'd
17:10

46 YOM
195/5'10"
as rx'd 18:33

First time doing Nancy, kicked my a** even though I tried to pace myself and not crash. Will do every WOD from now on until the cert in Ft Worth.

f/31/134/5'4"

Helllloooo...

Haven't posted in a few days, but I've been here in spirit, I swear. Joey, I personally have a dog named Fran, and it's a great dog name. She's a bullmastiff and was a stray that we found in our front yard in August. =o)

I have been training really hard for the seminar, it's about 3 weeks away... I'm nervous, scared, excited, etc... really I can't WAIT!

wu: jumproping, rowing & cfwu x2.

"Nancy"
19:19 with 70#

I'm so excited about this. I gotta give a special shout out to Mike G. at CFATL since he coached me through my first pitiful little Nancy this past October. I was only able to do 55# and my time was a painful 29 something-or-other.

I know people say this all the time, but I can't believe what CF has done for me. I've never felt this fit in my whole life, and my left knee which is usually quite painful, is feeling dandy, deep squats and all. I love it.

F/37/5'6"/140

14:18 (raining, so did OHS with broomstick on porch--might've been able to use 45#, but didn't want to risk breaking a window)

20:00

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

Strech/wu, wod scalded,
400m run, OHS 65# 15 reps, 5 rounds for time.

19:51

16:32 as Rx'd

1 min. slower than last time. Strange, cause I actually felt like I was trucking today.

31/m/200

used 110lb OHS

14:04

cfwu x 3
burg wu mixed in

nancy (scaled)

5 rounds
400m
ohs - 65#
broken

19:16

M/38/185/5'10"

14:42
Scaled OHS to 75#. Back still tweaked from deadlift work last Saturday. Am not getting down deep enough on this lift - seem to lose balance at a knee angle of 90 degrees. Looking over other posted times, am concerned that I might've counted rounds incorrectly, because I'm not generally on the low end of the time scale...

Hmmm, trouble counting to 5? Seems like something I ought to be concerned about...

Long live Crossfit

&&&&&&&&&&

45m/174
ran on treadmill, 14:50 as rx'd

first time running in my Vibrams so went a bit slower on the 400s time 17m35s

the squats were great with the Vibrams on, as good as bare foot and the running was not bad either

Last time hated doing the ohs in my running shoes but did not want to sacrifice the time of putting them back on after barefoot ohs'.

next time will be a 15-16m total

ps more xfitters at work now

Jake 16:01 w/ 85#
Laura 20:00 w/ pvc

M/22/215

15:32 As RxD

Ran on the treadmill with a 1% incline

m/38/6'3"/221

16:47

caveat: 1/2 squats with 95#

my first time to do OHS - intellectually aware of the difficulty of trunk control with this exercise but I was still surprised that I couldn't dip below 1/2 squat and maintain balance.

25:30 @ 68#
all runs with the dog. one poo. one pee. grass eating. dog dragging. etc...
did this wod on 1/5/08... 17:51 (i think i used 65# though)

NB

"Nancy," as Rx'd: 24:22. Avg. HR: 154.

"Runs" (if you want to call them that) on TM, 6mph @ 1%. Running is definitely the kicker for my big a$$!

NB

Age 52/BW 250# "NANCY" - subbed 500 meter rows for run, otherwise as rx'd (25:06).

M/31/197
As Rx'd
12:55 PR

I made my slosh pipe back in October and e-mailed Dan to thank him for sharing the idea. He never claimed it was his.

Apocalypse is near: Dan John posts, then Dan Silver, then me.

Then again, maybe not.

28/m/188

21:30

subbed 75# OHS. PR by 6

30 min
Ran on treadmill w/ 2% incline
65#

20:04 Scaled-Used a 20 lb. bar instead.

25/f/5'2/131#

breakfast: woke up to what feels like a head cold (fantastic ~ really just wut i need) move room of stuff to new place. thanx for your help Hillary!

then to the big box: run 46 minutes = 6.1 miles

WOD: "Nancy"
5 rounds for time of:
400m run
15 x OHS @ 80# (all well below parallel)
time = 13:35 (pr!)
5# increase on the OHS from last time and 13 secs faster. could've run faster on the 400s, but the moving had just sapped my energy by the time i finally got to the gym.

post: cfwu x 3, burgener warm-up,
clean practice
5 x 65#
5 x 75#
5 x 85#
3 x 95#
3 x 105#
1 x 115# and upon setting the weight down, felt dizzy and had to take a seat, so... stopped there.

modified cause we did this the other day...
CFWU
"the burner"
5 rds
10 pull ups - 50 total
20 puch ups - 100
30 air squats - 150
then
5 rds
15 dips - 75 total
25 sit-ups - 125
40 walking lunges - 200

19:46

26/m/180

18:24

first time doing all sets of OHS without stopping.

14:15

19:05

First time doing OHS, only able to go half way down.

37/185/M

Scaled down (OHS are my kryptonite)
16:56

30/m/200lbs

Elev. +5000 above sea level
Temp. -2C 28F

as Rx'd
17:30

RHRHRHRHRHRHRHRHRHRHRHRHRHRHRHRHRHRHRHRHRHRHRHRHRH

As rx'd, only managed 65 lbs. for the overhead squats so my form didn't falter. Going to increase the weight next time.

19:50

Done at track with no access to oly bar. Subbed 30 broom stick OHS.

14:56

Fastest 400 in about 1:41, slowest in about 1:47. It's hard to run fast in between all those squats...

m/39/150

started w/ 70lbs. scaled to 60.

14:00 min only 4 rounds. shouldn't have quit but felt like the onset of a asthma attack. will work harder next time.

first time nancy

used treadmill averaging 8.0 miles/hrs and used 65 lbs. the first two rounds and dropped to 55 lbs. the last 3 rounds.

time: 20:32

45lbs/ 24:46

This is my first WOD and I have to say that this was a good workout. I am a SSgt in the Marine Corps and I have been looking for a way to change up my normal strength training. Crossfit looks like a good all around change that I expect to continue.

30/m/170 13:29
26/f 13:01 sub weight for 40lbs

29/m/235

30:47

sub OH squats with back squats @ 135lb

M/41/200

18:02
sub'd row for run

as rx'd

1)3.11
2)4.10
3)5.05
4)5.41
5)5.06

Total: 23m16s

Man, I hate running. On a treadmill.

M/28/185/6'0"

As Rx'd

22:12

Approx 40kg
Approx 400m possibly more

29mins
Could have taken off atleast two mins as
a) my trousers split while in squat position and kept adjusting them as result
b) was on a path with dog walkers and families passing along and had to keep stopping and waiting for them to pass
c) was interupted by group of mouthy teenagers who threatened to steal my jacket/phone

Next time will do in gym
One good factor was being able to dump the bar onto the grass in front of me which I cant do in gym.

Post:
Lots of snatch practice at around 32-35kg
Some L sits and dips on fence
Then 1.5 mile run home

In atl airport
3 Mile Run
25:20 Intervals
then
5 X 15 20# Dumbell Thrusters
5:09

18:56 (7 seconds slower than last time)

75# OHS

XXXXXXXXXXXXXXXXXXXXXXX

23:51 RX
TREADMILL AT 24

XXXXXXXXXXXXXXXXXXXXXXX

As Rx'd
Burgener WU(x3)

Treadmill first at 9.0
second on 9.5-9.5-10.0-10.0
Time 12:06
next time will begin on 10.0

Sandy: 15'02
Darlene: 16'40

38/m/194

16:10 - runs with 16 lb vest.

m/37/185

BrandX scaled;
Pack
5 rounds of
400m run
65# overhead squats x 15

Time: 15:03 (big improvement over 21:10)

M/56/202/70"

sub: #95 overhead walking lunges
400m stairmaster (no lean)
5 rounds
19:41

M/31/196

CFWUx2, burgner wu
cleans to 70kg

WOD as rx'd
No time

Snowshoeing in Olympic NP. I'll save Nancy for later. Maybe one of these days I think I'll try her with a slosh pipe. I gotta make me one of those.

CFWU 2x10

5 rounds
sub'd 2min jump rope for 400m
95# OHS x15

Time: 21:13

500m row
75# Overhead Squat

R1: Row 1:56.9 / Split 3:46.7
R2: Row 1:58.7 / Split 7:18.2
R3: Row 1:58.0 / Split 11:14.4
R4: Row 1:58.6 / Split 15:12.3
R5: Row 1:58.7 / Split 19:23.2
PR by 36.7

'Nancy'

57/M/187 22:51 500m row OHS @ 75 lbs.

47/F/125 26:31 500m row OHS @ 50 lbs.

m/27/196

#55 OHS @10 reps ea. round
Substituted 2500m rows for running (freezing rain outside) (You're welcome for chatting, Kim!)

# 47 Scott-

The same thing happened to me with my first Nancy (used 55# for the OHS). Numbness in the left arm all the way down my forearm but through to the little finger ... numbness hung around for about 8 days. It scared me too. Apparently, it's called thoracic outlet syndrome and since seeing a chiropractor I can now do 95# OHS with no numbness. I think it's fairly common & fairly harmless as long as there is no corresponding pain.

=o)
Hope that helps.

13:53

Forgot to post yesterday.. Was in a rush to watch Marcus Davis beat the Frenchmans Arrss.

CFWU x2

WOD
:14::03

Felt good. Probably could of gone a bit harder on the runs. Done on a treadmil w/1.0 incline.

Get some, Go again!

Olivia
18.30
did OHS with 45lb bar

Jeff @ home
Runs outside. Squats to ball.
As rx'd
12:11

Charity
Runs outside. Squats to ball.
65# OHS
11:40

As Rx'd.
16:02
7 seconds slower than last time.
Male 31 80kg

12:40

Subbed 1:30 sprints on spinning bike and used 45# bar for overhead squats.

First time with Nancy and only second time with OH Sqs.

My running circuit take me 450m and i used a 30k bar for the OHS.

Time 17:16mins

Found it hard to keep my balance.

23:00 as rx'd

185/m/31

time 17:13
did 10rep of ohs

16:48

First time meeting Nancy. I did the OHS with just a 45# bar since I'm not that comfortable with those yet. That was too light. I'll try 75# next time.

run on treadmill 2.0 incline 6.5mph speed (sad I know) - barefoot

2 10lb dumbbells for OHS - very deep;

but arms leaned forward when tired and feet kept turning very much outward - I don't know if those two things are okay or will improve w/ practice?

26 minutes

Day behind. Babied the shoulder. Run on indoor track at the 5. 55# OHS

16:00

Aaacccckkk...even with a wimpy 55# I still can't beat DJ!

BW 70kg

17.09

400m C&P hill run
40kg OHS to Dynamax
In the Fing Rain

34/237

18:35

32/male/165

As rx'd 19:10

No PR today

29:25 w/ 45lbs. on overhead squat, and a significant distance b/w treadmill (where I was running) and squat location. (I know...excuses, excuses...).

Man, do I hate running.

18:56
75# OHS

I don't have a gym next to a track, so I did these sequentially.

Overhead squats:
15x95
15x95
15x95
14x95 (arms numb)
8x95 (arms numb)
Wow, those feel strange! First time doing them, hope they get better with practice.

400 meters:
1:50
watch timer messed up
1:58
1:50
1:54

I'm doing this a day late, now I have to go do the other workout.

M/22/152 cfwux2

Runs on treadmill@1.5 incline, lots of trouble with treadmill today (usurped, malfunctions, etc.) + 2 flights of stairs to get to oly bar.

24:32

I'm having problems with the OHS. I almost fall forward when I attempt the squat (8th/9th rep). Is it bad form or weak core? Had to switch to 400m rowing because the f'ing rain.

runs were 470 m each round
rest as rx'd

26:55

Done on Jan 20, subbed 45# but no issues wth movement.

Love this WOD. BW 130, mixed warmup.

80# OHS, good depth but not yet a to a...400m runs outside

15:41, compare to 14:38 last time with 75#; works out almost exactly the same. As I still did all sets unbroken, I am allowed to up the weight to 85# next time. On a mission to be able to do this one as rx'd in under 15 min.

18:42

Need to work on the "more than 3 400's" WOD's

33YOM 191#

Subbed 75# OHS

19:41

m/30/164/66"

cfwu * 3

17:14

subbed 65# OHS

As Rx'd: 15:23
About 4 months ago, this was the first crossfit workout I ever did. I did it with no weight on the overhead squats and after round 2, ran 200 walked/jogged 200. I have no idea what the time was, but I'm sure that it was at least twice what I put up today. I was in really good shape a few years ago, but let myself go for a while. Now I'm back with a whole lot more interest in my workouts than ever before.

M49/195#

WOD: 22:11 - used 65# for OH Squats.

Split times: Rnd Run/OHS

1 1:43 2:15
2 1:52 2:15
3 1:54 2:40
4 1:49 2:41
5 1:50 3:10

Notes: Performed 080120. Ran from house to mailboxes and back. Run times better than last time, but OHS at lower weight and slower times! Need more OHS work.

Jared (26/5'7"/135)

Sub 80 lb OHS. Time: 22:24. Last time 19:49 :-(

Some interruptions... a lot of time eaten up adding/removing plates from the bar, which I haven't had to do before. Good news is my OHS form and strength is improving dramatically. All sets unbroken with 80 lbs, vs all broken last time, and down to 4 and 5 at a time by the end... much better balance and shoulder flexibility for sure. Wrists still kill me, though not as bad.

Candi (24/5'3"/125):

3 rounds, Sub 20 lb OHS. Time: 20:00 (approximate).

First time ever doing OHS, and her running is already getting stronger.

Jason - 31yom/5'11"/195#

One of my favorite girls...
as rxd 14:28

32/M/185

Late post
"Nancy" as Rx'd
12:25

Saw OPT's "Helen" video last night and had to try for sub 7 also.
Came up short this morning with a 7:43 as Rx'd.PR so I'll take it.

Nancy

M/44/154

20:50

65#
Treadmill

First run did almost .50 mile instead of .25.

Run 400 m
OHS @ 30kg x 15 reps

19:41

5 rounds also

Nanacy 25.57min

Nancy 25.57

27/6'6"/200

As Rx'd
17:30 PR

30/M/190

Clearly my last time that I wrote in my journal was a mistake. This time my time was 19:22 and my 1/4 speeds were faster.

I used 85# for the overhead squats. Next time I'll use 90#

I did Nancy for the first time and she may have won. My right arm went numb on set 3 half of my arm has gotten better but my thumb is still numb all the way up to my shoulder. A few other guys on shift did the work out and 5 of us gotten numb hands to numb arms every body else went away but me. Any one else have the same problem any ideas how to fix? Time was 28 min reduced the weight to 45#

"Nancy" as RX'd: 14:22 (PR)

Previous was 15:40 with full ROM. Before that 15:18, but not past 90. I can get better on transition time...and runs of course. Done on Sunday, 11/21.

Pre: 5 min C2, CFWU, OHS practice with bar and double under practice.

Post: easy 500m row, walk with toddler in the Kelty.

Kevin:

This was the first Nancy I did not experience the numbness. It was the worst on my first try, and got progressively better with each attempt. I credit increased shoulder strength and flexibility. For me it was mostly the left (non dominant) side. Quite a few others have experience the same issue with OHS. My first Nancy the numbness lasted 1-2 days or so, gradually getting better over that time. For details on anotomical causes, check the message board for people with more knowledge. Keeping "active" shoulders helps too.

26m/5'9"/162lbs
Started with 95lbs OHS but moved to 90lbs after 1st round
22:00

28:15

Had to sub back squats at 125# because I had nowhere to bail the bar (it would not be good if it landed in the shop below our hapkido club) and subbed 40 double unders (with a couple of singles in between each one) for the 400s because I'm not in Southern California, dangit.

d - 29m/170

15:45 as rx'd (runs on treadmill, 1.5% incline)

tied pr on treadmill, still over 1 min slower than pr with runs outside

j - 33f/125

18:25 (65#, treadmill)

23:16 - subbed 80lb/65lb OHS - todays excuse: wrists

Previous = 24:20 - subbed 75lb OHS - I had to run upstairs every round.
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

as rx'd:

Nick: 22:17
(climbed stairs to track each round and spotted new guy on his squats)

24:29

"Nancy"
BW 181
Five rounds for time of:
400 meter run (at home, very hilly course)
95 pound Overhead squat (subbed 25#), 15 reps
Time: 31 minutes

Just call me "Nancy boy". I know this is very unimpressive, but I did not get OHS before, and now I'm starting to. These were definitely best I have done, and I'm starting to see what a great felxibility/core execrcise this is.. It helped to use my Dynamax ball as my target on the way down. Also, using the protocol of "Safe OHS without a Rack" from the Crossfit Exercise videos was very useful.

M/25/5'8"/160

Nancy as rxed 17:53 personal record

Did this workout on 1/21 but posting results here:

35/f/135

400m run
45# OHS
5 rounds 16:15

M/19/170#

Nancy as rx'd
18:30 had to walk across gym to get to track

Jeff
18:35

Love this workout!
As Rx'd
16:25

45 lb bar only to ensure form on overhead squats
time not taken

15:11

18:36

subbed 65lbs--first time with 65lbs

Used 45lbs before

19:58
First time doing OHS's so scaled to 45# to work on form. The weight kept moving forward on me in the lower portion of the squat and throwing me off balance. Also my elbows kept bending on the way down. Finally in the 3rd round I think I got the form down through a combination of squeezing my scapula together and by placing my hands wider on the bar. Overall pretty happy with the performance. Next time I'll increase the weight a little.

22:30 last time 26:33
75lbs overhead squats

21:58
45#

400m run, 5 OHS with 20 lbs dumbbells.

3 rounds in 25 minutes. I suck bad.

18:11 rowed instead of ran as all treadmills were busy at the Charleston YMCA.
3:36
3:26
3:49
3:27
3:51

43/m/160
Nancy
19:10
Run on treadmill @ 1% incline
OHS set 1 95#
2nd set 75#
3rd - 5th 65#

28/m/135

1st time with Nancy. I never OHS either so I just used 45# barbell.

22:06

sub 45lb OHS
14:26

30/M/197

First time doing OHS with weight, and was wobbly with 95#, so did 80# instead...

21:10 (sub 80# OHS)

EJEJEJJJEJEJEJEJEJJEJEJJEJEJEJJJJEEE
M/34/168
AS RXED 16:05 OUTSIDE

Jennie: 26 F 160# 5'9"
"Nancy"
5 rounds for time of:
400 meter run
55# Overhead squat, 15 reps

Time= 17:42

18:25

071124
19:36

070903
14:38 (45lb. OHS)

40/m/190

scaled according to brandx pack workout:
5 rounds
400m run
65# OHS x 15

20:54

19 min
30 lbs ohs

Ran 5k yesterday to pick up my car...so I modified this one a little.

7 Rounds "Nancelot"
135lb OHS - Max Reps
200m Run

11, 16, 10, 8, 10, 10, 8 for 72 OHS in 24 minutes.

25:33

squats were a lot harder than expected. First time doing them so I took it slow as not to hurt myself. I need to work on getting a full squat with this movement. I was not 90 degrees on most reps and never got all the way down.

F/35/128

17:50

all 400s under 2 min each; 30 lb overhead squats to work on form

4 rounds
400 m
15x #75 ohs

32:35

My OHS form started horrible, got better when I remembered to widen my grip (and as I warmed up to the movement), and went to hell again as I got tired.

5min rope jumping + CFWUx2 (situps + floorwipers)

WOD as rx'd: 17.12

Didn't record my last time, but seem to remember it was 16min something, so was a bit dissapointed with my time.. :(

The first 2 sets of ohs' could have been done way faster and my legs felt like concrete in the running part..

33/M/203

As rx'd

24:39

15:43 as rxd.

All running was done at 8.0 MPH on treadmill.

14:23

22:55
400m run on round 1 then 400m rows for 2-5 because my groin is still tweaked from the weekend.

45# OHS because I've never done them and man... I am so not flexible and my form was terrible. Definitely need to work on them.

Threw in a 4min 1k row at the end just for the heck of it.

At home - had to improvise...

5 rounds
.25mile run
10 Windmills (20lb KB) R/L

Time- 12:15

M/48/185

As Rx'd

15:30

Hauled the short 50lb bb up to the fourth floor track to do this one. Was planning on using the 60lb, but couldn't find it.

17:01

17:21 as Rx'd. Didn't have it today.

M 39 171

as rx'd: 14.44

runs on TM @ 1%

17:34 as rxd

Me: 41yo/M/5'10"/191lbs

CFWU + HSPU 3 sets/15reps per set I also did 30 minutes of Jiu Jitsu Sparring

WOD: Nancy 18:23

Run: On Treadmill

Overhead Squat: All sets unbroken

I had to run between the treadmill and the squat rack. I stopped the timer in transit between the two apparatus. About a 30 second transit, so about 4:30 of transit time total. I am not sure there is an advantage or disadvantage to doing this. Does anybody have an opinion on this?

Have Fun, Train Hard,

Billy

30/M/168/5'5"

18:15

i placed it under an older section...

m/26/185

subbed 75lb OHS for 95lb OHS

23:39

29/m/200

Nancy as rx'd 12:54

Age 36
BW 186
CFWU 2x15

18:40 vs 19:59 last time

Really need to start working OHS more. These things kill me.

145lbs/31yoa

Nancy as Rx'd (minus the treadmill):

400m run
95lb OHS (15,15,10-2-3,10-5,8-7)

Time: 18:24

Previous was 19:53.

My first time doing this one so I took it easy. Had to move down to 50 lbs and still was only able to do 13 reps my last set.

First Nancy and first time doing OHS. I did several warm-up sets with the bar to find my balance and work on form. By the time I started the WOD, the inside of my wrists were already pretty sore. By the time I finished the WOD, my wrists were killing me. Am I doing something wrong?

Subbed 65# on OHS 21:13

27/m/199

Did Nancy all kinds of different. I did the run first, then i walk to the weight area and did the OHS. It took me about 30. min.

m/29/209

As Rx'd
18:41

Notes: 17:51 on 20071124. Treadmill with long transition between run and OHS this time. Last time was zero transition and running on a bball court. Also, last time was with bumper plates, so easier to partition the OHS b/c you can just drop them instead of letting them down easy. Takes precious seconds.

Last time 17:27 with 65, 65, 65, 75, 85 X15 -- said I could do 95s.
I have been warming up with 45 OHS, so I thought I was ready to go.
Shoulders did not cooperate at all -- they were killing me. DNF! Have to work on my OHS more and get my shoulders ready again.
At Harbor Island AC -- not sure this globo gym will work for CF either. Aaaarggggh!

rxed 29 min

************************ 1/22 1

33:04

Sub'd round 1 C2, round 2 C2, round 3 22.5 dbls sumo HP, rounds 4 and 5 run.

SSC

First crossfit workout and I think I did OK.

95lbs for all 5 rounds and ran on the treadmill.
15:57

m/23/155

as Rx'd, treadmill running: 20:22 (PR)
MHR: 185

The stupid treadmill I was on would change the max speed to 4.7 for some weird reason every other run, so I would have to reset it (stop the watch) and start again. I averaged 8.5 mph.

crap, I wish I could edit.

Just got a new heart rate monitor, hence the MHR. Just a few more numbers...

Max HR: 185
AVG HR: 165
% of Max = 85%
Time above avg: 11:22
Time in avg zone: 6:00

According to exercise zone charts, that's considered "hardcore training" http://en.wikipedia.org/wiki/Image:Exercise_zones.png

Mess you up!

Lil' Bingo 1/22/08
First ever weighted OHS 25#

11:14

Will go up in wt. for OHS next trip. Very impressive showing...very proud Dad on hand.

1/22/08

OHS 85#
two laps around bb courts: apx 400m

20:30

2min faster and 10# heaver than last time

CFWUx2
19:30 as rx'd

Around 28 mins. Forgot to hit watch

34/M/184

CFWUx2

21:40

65# OHS
Trdmll 1.0 incline

Skipped while on vaca in WV.

Only made it 4 rounds on this one. My wrists begged for mercy.

Rounds 1-3 sub 75# OHS
Round 4 sub 65# OHS
Time: 29:00

Ran a fast 800m afterwards as punishment for skipping out on round 5. The punishment didn't quite fit the crime...

M/40/6'2"/195

.25 mile (Treadmill)
65# OH Squats

17:38 (PR)

M/39/6'3"/225

18:50 as Rx

M/35/142/5'-5"
1st Nancy ever
AS RX'd @ home
Runs on Treadmill 7.6 for 2 and 7.2 for 3
Squats below paralell
23:50 and looking forward to Saturdays group WOD!

"rowing Nancy"

sub all runs with 400m rows, all else as rx'd

15:31 (16:48 last time)

22:30

OHS 50#

Just started back with cf after a several month hiatus (newborn).

3 rounds

subbed 45# OHS

14:30

tough one done in 16:29 little light headed....dogs name "pain"

CFWU X 3 32 min

45# OHS X 15; .25 mile run ; 3 rounds

21:38

subbed 65# overhead squat

15.52
AVG HR 175

38/M/191--SYracuse NY
As Rx'd (treadmill): 13:06 (PR -0:30)

Nautical Nancy

C2 500m, 15 x 95# ovhd squat, 5 rounds

17.04

Wow - potent

First time doing this one. OHS were pretty ugly and only about half way down. I really need to hit the PVC.

as rx'd 20:07

Mike F. 20:45

29 yom 225#
as rx'd
15:49

31 y/o male, 150 lbs.

As Rx'd, somewhere between 20 and 21 minutes (stopwatch broken)

Mark
18:30 with 65 lbs. A minute slower than last time. Rowed 500m versus run.

37/ M/ 214/ 77"
as rx'd
17:11
faster 400s next time!

21/M/5'4/145lbs.

Time: 17:30...the OH squats were tough at the end, especially since they were about 2/3 my body weight

65# OHS

~26:00

49m/5'7"/170lbs

17:01 as Rxd

45# OH squats - started as rx/ed but flexibility was sorely lacking. Will practice these with just the bar whenever I get the opportunity.

400m done at 9.0-10.0 miles/hr on the treadmill. Lost at least 5 min in transit time from upper to lower floor at gym

Time 23:50. This should get alot better once I get OH squats down and if I can get to a track in the summer.

too cold for running outside jumped rope for 1:30 each round 95lb OHS 18:37

(done 1/22/08)
Stopped after 3rd 400m run on tmill. Been feeling lousy last five days, so just wanted to get blood moving. Roughly 14 mins.

-400m runs on treadmill (0.25 miles; speed=9.5; 6:18/mile)
-sub'd 75-lb OHS (b/c 95-lb last time was disaster)
23:31 (29:44 last time, but did 95-lb OHS)
-still suck royally at OHS; can't feel my thumbs for hours after doing them; helped to think about squeezing in shoulders, but still leaning onto toes / wrists kill / can't feel thumbs / not enough depth - just an overall impossible exercise for a non-flexible person with very long arms

cfwu
Five rounds for time of:
400 meter run
45 pound Overhead squat, 15 reps
19:32

46/m/160

Subbed 60lbs Push Press

17:00

1/23/08

Short "Nancy"
5 rounds
Burpees (1min)
C-10,9,10,10,11
T-17,15,13,12,13
OHSQ
C-20# T-120#

Christina/29/110/ 17:05
Todd/38/174 18:35

13:07 with 65 lbs.

50 yom / 5'10" / 183

Just completed my first Nancy a couple of days late. Modiefied as follows:

5 rds:
400 m run
65# OHS - 15 reps

Time - 20:54

First time with Nancy! Also the first time doing OHS without just practicing the movement.
OHS with Dowel & 10lbs

17:37

I GOT MY FIRST PULL UP TODAY! Made it onto the board at OPT! YAY! All that work finally paid off. Now I just have to work on getting more than one!

m/29/5'9"/170

23:45 as rx'd

Man, next to burpees, OHS are brutal. I'm just glad I was able to get through them.

M/33/174

Sub 45lb OHS to work on shoulder flexibility/form

16:30

45/f/143
50# OHS, 24:00

20.18

(includes getting outdoors/indoors/shoes on/off etc. about 30-40secs per round)

CFWUx3
22:47
At home in the garage. Some of the OHS could have been deeper.

20:30 I trained with a fellow teacher

32 yo/6"0/230#/m

16:51, not as prescribed

scaled overhead squats to 45#, 10 reps each set

30 yo male, 6'4, 96kg
(24 Jan 08 @ Varna Park 400m)

As rx'ed

13:59

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

m/34/140/5'6"

As Rx's except for 75# OS
Did all runs on treadmill 10.0 mph

no time but pushed it.

finished with a fast set of the CFWU 13PU 20 dips

27yo/f/140#

First time with "Nancy"

2nd time with weight overhead

45# OHS

15:01

Could have done more weight....next time!!!

run done on treadmill
Elspeth- time 20:01 squats with 20lbs
Arla-time 17:55 squats with 45lbs

m/40/176

14:40

scaled to 75#ohs

back after layoff; 2+ minutes better than last with more load (10#). pleased

.3miles= 482metres (guess at gym)
95pd O/H squat

25.57min

22:25.

Used 12.5Kg dumbells held at shoulders instead of overhead squat.

"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
as Rx'd 20:30

14.03

at the track, as Rx'd

12:40

While that's my best time, rounds 3&5 of OHS should have been deeper. All unbroken. I usually get deeper as I go so this is a switch...lots of OHS warm-up first today so that may be the difference and I stormed through. OHS usually take a minute per 15 but these all were going good at around 30s.

Sub'd for each run: 30 sec each of: wall run, bag, lateral jump over parallete, bag.

bw 252.0
sub 105#, OHS are getting closer to parallel
First time doing this workout
5:01,5:38,5:14,4:57,5:09 = 26:02

1/24/08 - 17:38 with 75 lbs
11/26/07 - 21:19 - 75lb OHS 1st 2 sets 45lb OHS last 3

22/M/155

Really poor performance by me. 17.54 As Rx'd. First time I've done this.

41/M/172

19:31

as rx'd

18:53

Poor squats due to disc problems. Need to work on my core really badly to strengthen my back. Keen for sub 15 next time

43/m/165

as Rx

16:38

PR! all sets unbroken, first time ever

16:34 with broomstick

43y/m/175/6'
(Scaled)
Row 500m
65 lb OHS
22:08

Early this morning I was having a great dream. She was a 95# beauty. A little on the short side. She was whispering in my ear: "I'm easy." Wow, that got my attention. With a devilish grin she purrs "I only know two moves." I started to sweat. "What if my wife finds out?" I asked. "She can come too." I was ready to go. "I want you to do it five times," Not a problem there, I'm your man.

The first time was amazing. I blew through it without a problem. I thought perhaps it was too fast for Nancy, so I slowed down. For her benefit of course. The second time around I was pretty winded. That's when Nancy's true colors started to show. "Is that all you've got?" she asked. I thought you were more of a man that that. I pushed harder through the third time, but I was starting to weaken. That's when the abuse kicked in. "Do you expect to hold me with those weak arms?" "Is that the hardest you can thrust those hips?" Each sentence like a whip, driving me onwards. I did not enjoy my fourth go, although Mistress Nancy had a blast. Now it was all for her, "Show me how you sweat." she purred. "Cry for me." I can't go any farther I said. "Beg me to stop" she replied. I finally finished the fourth, and started on the fifth. I had to tune out the sounds of her screams of delight mingled with my screams of pain.

When I finished my fifth, she collapsed, smiling contentedly. I was able to look her in the eye and say "I don't belong to you."

34 M 180 As Rx'd about 30 minutes

Warmup

5 minutes of rowing
1 Round of CFWU

Burgener Warmup

WOD: (Slight Scaled)
5 Rounds of
400 meter run
65lbs Overhead Squat, 15 reps

Completed in 20:25.

46yo/m/167
Nancy as Rx'd 16:23 new PR.

31/m/190

16:00 flat

45 first two rounds
55 last three

Then 65 10x
75 10x
95 9x

cfwux2
5 rds
row 400m,75#ohsx5

19:35

As rx'd:
Approximately 25 minutes

Meyer- pr-22:45- this time 27:36
Edler 22:07
Godfrey 20:02 pr w/ 65 lbs
Steffen-2 rds of 800 meter -15 5 bench sit thrusters
11:22

performed yesterday 1/29/08
foot injury can't run
practiced OH squats poor could not get 95# for 1 full rep.
sub
3 rounds
front squats 135x10
air squat x25
heel raises x25

1/30/08
as rx'd 18:48

37:00 55# broke into 10/5, on round 4 did 15 in 1 set. (go up to 65# next time)

Did 45 lb overhead squats x 10, everything else as RXed.

21:12

XXXXXXXXXXXXXXXXXXX

21:27

XXXXXXXXXXXXXXXXXXX

29/f/110

18:25 (PR)

65# OHS
runs on TM

16:14

17:00
17:58 last time

071124

at gym, run around a city block

27:06

080119

at office gym

sub treadmill, 1% incline, .25mi

34:09

Done on 2/2.
14:45. Has to be a pr for me. It was beautiful weather, but done with a heavy heart.

still sick so...
5 rds of
jump rope 3:30
55# OHS
@25:00

19:36 with 45 lbs. bar as rx'd
Next time...55 lbs.

About 30 minutes

29/m/167
18:38 (indoor treadmill for run)

14:19

25/F/155

65# OHS
17:10

This was my first real workout with the OHS, they're definitely a tough exercise! On my third set, my entire right arm including my hand went completely numb. I tried to keep going but halfway through my fourth set, I realized it was getting worse so I stopped. That was four hours ago, and my hand is still a bit numb. Has anyone ever experienced this? I've been fine through all the WOD's, but nothing like this has ever happened to me before.

18.19

20:32

8 ohs at 95. Scaled to 75.

Felt better about keeping shoulders back & chest forward as I progressed. Push harder on run next time.
12+3 4th set
13+2 5th set
Spent at least 1/2 min changing wt between 95 & 75.