CAM - bring your bumpers in the morning...and your iPod!

Hey this will be my first time doing Nancy.. Hope its not like all the other WOD that look easy but are deadly when you actually do them :P.

Nice, gonna do this outdoors!

i had a feeling todays WOD would involve running.

just did 5k, 22:55

can't wait for the running in Nancy tomorrow!

See you then, MWade.

i had a feeling todays WOD would involve running.

sweet

my ankle is jacked up, whats a good sub here for the run?

Any suggestions on dealing with persistent wrist pain on OHS? Has anyone tried taping their wrists for extra support?

I'm open to any suggestions - I have been dealing with this for about a year now just with OHS and it has not improved to the point that I can support any more than the #45 of the bar.

Comment #1 John, so does your mom

Lynne, please throw this comment and John's comment into pukie's bucket, Thanks,

By the way John, your email address does not work, surprise. Mine does though so please feel free to answer and maybe we can get together sometime and workout.

Have Fun, Train Hard,

Billy

Joe comment #11 sub for running:

Try a round (3 min) on the heavy bag for each 400 meter sprint as a sub for the run because you ancle is beat up.

Have Fun, Train Hard,

Billy

No no Billy

It's my turn to 'workout' with the hater.

Can't do overhead squats well because of horrible flexibility in my shoulders. Have been working on them quite often but still not enough to do a timed workout. Going to sub Helen for this one, (even though this is not an equal sub at all, i just feel like doing it).

Train harder.

Thanks Jakers you're the man! We'll draw straws :>)

Have Fun, Train Hard,

Billy

valerie s. post from yesterday-

so glad to see you back to posting! i too was wondering where kate (jknl) has been--same with john wopat.

Nice Wall Ball Dave. Congrats on the Level 1 cert and the FGB PR!

Oh joy! Too bad my run will be on hills because I can't take my barbell to the track :(

Elise, consider using dumb bells I suppose and see if having that extra range of motion lets them feel better. I sometimes have to do it for thrusters because of shoulder pain and it seems to help me.

Gym wont let me bring weights outside, cardio machines and weights are in seperate rooms making the workout not practical inside. How is this for a sub?

Five rounds for time of:
400 meter run
Air squat, 30 reps

Then

Go inside and work on OH squat form

If someone has a better sub, please post

Just run between the two rooms. Better than air squats. Or snag a couple dumb bells and bring them into the cardio room. By the time they figure out you are breaking the rules you'll be done.

About 20 minutes (analog watch)

geoff,

How about :

5 rounds of
400 meters
15 reps of squat jumps
(no weight, with palms on back of head jumping as high as you can with every jump)

This is what I will be doing. The squat jump is more explosive and will help condition fast twitch muscle fibers more so than a 95 lbs. barbell squat would.

Just a suggestion.

Ehh, i'm not good as OHS. Time to get good i guess.

Does anyone know anyone who crossfits in or around st. louis? My friend and I are the only two around my area that I have found, but I would love to find some more people in the area.

what do you guys mean when you say "PR"

PR = personal record

Had to take a 2 day break, and instead of resting did a "make up your own" WOD with 2 of my buddies... Somehow I think my mouth got bigger than my muscles!
95# thruster
20# wall ball shots
Burpees
Box Jumps
2 pood KB swings
*did it just like fight gone bad*
Maybe i'll name it "good idea gone horribly bad!!"

This will be my first Nancy as well... i'm prety new to crossfit so this should be interesting. I have to figure out a way to pace out 400 meters beforehand though, hmmm

Question for the more experienced folks, i've been doing this warmup before every WOD

three rounds of :

10 pullups
20 free body squats
20 pushups
20 situps
10 dips
15 45# overhead squats
20 back extensions

I've been doing this to try and strengthen my core so i can keep up on these WOD, but i feel weak after about 2 weeks of doing the warmup and WOD every day, am i over-training? Is there a more effective / less body strain way to warmup and strengthen my core before a workout?

thanks for any input

eric

33 m 195#

CFWU x 3

As rx: 24:40

Well its my birthday today and must admit this is one of the things I was looking forward to! ( Is that a little sad?)lol well no worries was a great finnish to a great day. ;-)

15-12-9
Deadlift-225#
Push Jerk-135#

~11 minutes

Anyone doing Crossfit in the Jacksonville/Springfield, Illinois area?

#12
I had this same problem. I talked to Neal from CF Boston and he told me to start doing figure 8s and circles with my wrists 3 to 8 reps each way, then do the same with your fingers and make sure to really emphasize the thumb.

I've been doing it for two weeks and the pain in my wrists is virtually gone even after heavy oly lifts.

I hope this helps.

Hi Eric.

Well, that's not a warm-up you're doing, that's a workout! Three rounds! Plus the WOD! Everyday! Wow! Over training? Definitely? I believe a good warm-up is done in 4-5 minutes. Try rope-skipping a couple of minutes or anything that will raise your heart rate, and a couple of push-ups, a couple of squats, and that's it! Enough to warm up your muscles, joint and heart! It's in the word, "Warm-Up"! Ready to rock the WOD!

Yiiihaaa,

Matt

M/27/180#

12:24

well that was interesting (read painful). On a treadmill, no slower than 9.8 mph at any time, with 30 pound dumbells because taking the bar and 25 pound plates to the gerbil gym would have irked too many people in the gym.

Time: 13:24.

19:00

I did the overheads first in order.
1st Rd. I did it with 115 on accident, in 3:38
I ran inside to grab the 25lbs plates by the time I started again it was 5 minutes, so I did the second set of overheads with the clocked on stop. Then I started it again. With a guestimation and adding 20 seconds to the end time for the sake of honestey thats my best round ever.

So for the run-down: 18:41, added 20 seconds took away a minute because of the extra wieght and the time it took to change it over.

Never done overheads with more than 55 pounds. Time to pump my heart up!

#30 Eric...

You definately need to cut back you warm up a little. I suggest sticking to just the standard crossfit warmup that is listed under the FAQ's. 10 to 15 reps each should be plenty and maybe cutout the 45 pound overhead squats.

I havn't done Nancy in quite a while and will most likely use a 85 pounds and do a road run out of my garage and back!

I do the CFWU but I add pushups after the samson stretch. I can do it now, but when I was beginning I didn't push it. For example, doing 30 pullups and dips used to be difficult. I would do say 8,7,7 instead of 10's because that was what I could do easily. I could get 10-15 pullups in a set but it was a lot of work....I would be too drained during the WOD. Eventually the whole warmup gets easier....

Also, during the 100 OHS vid, what is Jonsey wearing on his feet?? He is the guy in orange who finished first. It looks like just shoe soles but no shoe? Or thongs?

Male, 28yrs, 177cm, 82kg
Did it as RXD in 13.05 min after doing a workout.

Is a 400m row (concept2) okay for a sub? Makes it easier with the kids in bed..... :-)

As rx'd

13'25"

Woohooo

CFWU (-squats and Samson)
Nancy* 18:30-20:35 (failed to stop the watch before I landed on my back); treadmill run with 2% incline.

*Had to sub OHS with Smith machine OHS; then had to take weight off... Total lack of shoulder flexibility makes OHS during CFWU impossible, too, even with only 45#.

Is there a correction for lack of shoulder mobility? Can it be corrected surgically?

27 days and a wake-up = Bye-bye Baghdad!
TP

Hi,
I am looking at incorporating Crossfit into my current regime. I currently train 2 nights a week in Shotokan. I have also started training for a triathlon. As a result I am running twice a week and swimming twice a week. I am wondering how I can incorporate Crossfit without burning out at the same type? Comments appreciated. I was considering cutting back on the running and doing Crossfit as a replacement given that Crossfit workouts include runs too. I cannot cut back on the swimming as I have only learned and need all the laps I can muster before the triathlon in July. Cheers.

Gibbo.

M/31/5'10"/220#

Time: 22'40"

First time with Nancy.

My little dog ran with me. He's now crashed. Don't think Shitzus are made for running!

I can't wait I haven't done OH squats in a while.

23:53 Rx

My OHS form is pretty good, but I've done very few weighted OHS, so this was interesting. I wasn't stable enough to do all 15 in a row until round 5.

20:30, 60# OHS

Gibbo...
Hey, im in the same boat, im running 5 times a week and training for a triathlon too. I would suggest do as much of the crossfit as you can, but just substitute the running with something else. After a few weeks your body adapts, and the good thing about crossfit is you can get it over with in a half hour, leaving tons of time for running and swimming. So just keep doing what you are doing, and just taper out crossfit periodically to let your body recover, but I def. think crossfit helps out with triathlon type training. lemme know how that works for you, best of luck to ya.
oz

Nancy, as rx'ed, 15.18; wonderful girl to start a day with!

27/6'6"/87 kg

14:52 (PR by 2:40)

Comment #16 - Posted by: nadia shatila

Hi Nadia, I contacted Kate a couple months back - she's still working out, but decided she'd rather record her entries by paper to make access easier. She still prowls from time to time. Email me if you'd like her email address to say hello. Paul

33/M/191

as rx'd

16:46

Comment #43 - Posted by: Tony P

Tony, I hope the rest of your stay and your trip back will be uneventful.

Crossfit in Baghdad was one of many favorite memories of my time there, glad you have it too. Paul

Mmmm, running is yet again my nemisis. and I'm stuck on treadmills, boo

26:23

m/46/155

as rx'd 14:35

22'52'' (Treadmill, 30kg OHS)

40/m/176cm/70kg

5 rds for time
400m-run
15 squat-jumps (thanks #23 chrisW)

11:30

100 OHS, 65# (~30kg)

13:42 (12-15-15-15-16-15-12)

No chance to run inside my apartment or carry a barbell to the running track.

Never did that many OHS before, but technique and balance improved during the cours of the workout.
Thanks coach for a chance to practise those OHS.

44/m/162/5 11.5

Injuries: R AC, R achilles

5x 400m elliptical trainer, 15 OHS with 25#

12.28

Very very careful with OHS given shoulder probs. Will go heavier next time. Achilles on the mend.

ok, don't laugh, but...

i am still working on quality overhead squat technique and I am far from flexible - but getting better

excuses out of the way...

1) 8.0 mph, 25 lb overhead squat
2) 8.2 mph, 35 lb overhead squat
3) 8.3 mph, 45 lb overhead squat
4) 8.4 mph, 45 lb overhead squat
5) 8.5 mph, 45 lb overhead squat

~18-19:00 using wall clock - {sigh}

37 / 5'11 / 210

Cheers!

Christian
http://run50miles.org

Looking forward to this...never done nancy before.

Thanks for the suggestions Adam and Bravo30, I'll start working on them today. Is it a problem if my wrists are popping and cracking on the wrist circles?

M/39/185

As rx'd: 12:25

PR by 4 mins, though the last time we did this workout we subbed a 1 1/2 of skipping for the run - too much snow on the ground.

More better faster

age 41
bwt 210#

Time as rx'd : 26:10

51/M/202
Had to sub 45 lbs for OHS, on my way up.

15:25

Hey NCSheepdog, I am back posting. I am not quite healed enough to keep up with you, but I am working on it.

17:38 (45# ohs, 9.5 on tread)

Too wide on OHS - need flexibility & practice!

27/6'8"/210

20:57 w/ 65#

14:46 as rxd.

165/29/m/5.9

I hate overhead squats.... haha

17:57 -the squats were pathetic...

17:11

45# OHS - 21:28 - finally able to do an actual workout with OHS.

Still getting over this upper respiratory infection i have.

Spent a solid 10 minutes activating the hips doing dynamic mobility drills.

4 Rounds of Nancy using 95 lbs OVS and light jog for the 400 run. Hacking up my lungs and spitting out mucus the entire time sure is fun.

No time recorded. Actually finding CrossFit workouts to be a load of fun without the time. Just enjoying the movement and practicing good form.

First time for nance! What a lovely girl!

29/165/m

as rx'd 21:49

looking forward to this, gonna be my first outdoor running wod

temperature's rising so I'll be moving the rack outside and the laneway should be dry enough by this afternoon for a decent run

should have no problem beating 12 minutes, well at least beat my 26 minute time of January

30/M/160

as rx'd

22:21

anyone crossfitting in naples, fl?

i like kettlebell swings and long walks on the beach!

30/115/F
19:00 min. flat
No shoulder flexibility+sub 5lb bar for 95lb for OHS
Good time for me, really need to work on shoulder flex!!!!

#39 those are Vibram Fivefingers on his feet.

41yo/f/155#
lisaqwu
Nancy 16:29:52
run 400m (200 uphill, 200 downhill)
65# OHS dyna ball depth 15 rep
(Did very similar workout yesterday with CFQuantico, max rounds in 15 min run 400M 1/2 downhill 1/2 uphill, 15 squats, I got 12 rounds)
GREAT BEAUTIFUL DAY to workout outside~
Lovin' workin out from home garage vs. gym...

bw 170

16:12 as rx'd

17:02 w/ 75# and 400m row -- too hot outside to run plus no good running route.
Shoulder has been bothering me, so I chose 75 but could have done 95. Did last two sets of OHS unbroken. Slowed due to no squat rack and bad bar w/o grip on first set.
in Balad

Crossfit ATM
w/ 20lb vest
19:37

OHS could use some work...so could the outside temp...ran outside, about 35 here this morning.

mike-14:35
drew-14:30

every day that there's a picture of a cert on here it makes me want to quit my job and open an affiliate (or not quit my job and open an affiliate in the little spare time that i have)...soon hopefully...

Last time, first time doing Nancy, was in Nov. I did it in 23:21. This time was 16:30!
Amazing!
CF works:)

m/41/66/160
Nancy as Rx'd 29:31 (1st time)

Had to scale down the weight to 75# on the OHS.

1st - 2:11
2nd - 2:15
3rd - 2:13
4th - 2:16
5th - 2:14

S/F

25/m/185/5'9"

as Rx'd

14:23(PR)

viva la revolution!

20:58 RX

Not my best...maybe I shouldn't have done uneven Grace yesterday. Can you say overtraining?

29/m/181/5'11"
5 rounds 400m run
#65 OHS
19:44

Subbed jumping squats with 20# dumbbells, 15 reps.

13:47

16:36 as rx'd

PR by about a minute, all OHS unbroken

using 45# for the OHS: 20:57

The nice thing about being new to crossfit is that everyday is a PR!

Coach, Ms. Lauren, anyone who knows how to post links for our community to read, here's something I'd like to share- a sober reminder that no matter how much 'suffering' our WOD's might produce....

warning: keep a kleenex handy-

http://www.mysanantonio.com/news/metro/stories/MYSA041608.01A.Marine.3832796.html

37/m/171/5'8"

as Rx'd

14:30 (PR)

Good morning!

M/41/73.5"/175 lbs

WOD: "Nancy"
Sub 85-lb OH Squat for 95-lb after Round 1.
400m run on treadmill.

27:02.

My first Nancy. This was much harder than expected.

m/29/6'2"/195

as rx'd

29:35

First time ever doing OHS. Dear god are they hard.

28/M/195#/5'11"

as rx'd: 12:30

27/m/180

as rx'd: 14:30 (PR, beat last time by 3:42)

CFWU + Burgener WU

Subbed 55# OHS (Baby weights, I know, but this was my first OHS attempt, and I could feel my wrists were weak even with just the bar)

24:22

Should have rested yesterday and paid the price today.
Modified Nancy. Subbed 500m row 30kg OHS. 19'45"

24/m/200/5'11"

18:15
Could have done better, i busted up my ankle last night playing basketball so the runs were a little slow

M/24/175

As Rx'd

22:15

All OHS sets unbroken

3xcfwu sans pull ups/squats
1500m row

as rx'd
11:50

29M/5'9"/160

w/20# wt. vest
17:23
CrossFit ATM

Nancy - as Rx'd = 22.42

A good improvement over last time but still have a lot of work to do. Only one set was broken but I took too much time transitioning from run to OHS.

"Nancy"

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

17:10

M/36/181

25:02

used 45# for set1
50# for set2
55# for set3-5

Gotta work on the overhead squat.

16:45
tried OHS's w/ spare tire (~60lbs) w/ bad results
Next 4 sets did OHS'd w/ ~20lbs.

Scaled to 75# on overhead squats

19:23

BW 168

as rx'd

12:55

15:45 with 65 lbs -- new PB!!

18:36 last time.

32/F/5'10"/155#

Worked on weighted pull-ups and dips on Monday; most definitely affected my O'head squats today.

All work done outside; 65#
17:07 (PR)

Just out of curiosity, what would be considered a respectable 400m time for a mortal male assuming you were going for a single all out lap (obviously im not referring to one of those 43sec world records held by the gods)?

M/22/6'1"/185
On a treadmill, had to run up and down stairs between run's and OHS, that sucked, but I love Nancy, she's dreamy.

13:04

Post
Did my 3 rep max Snatch 5x1
PPS. Worked on box jump height, got up to 50" before running out of plates to stack on each other

24/m/185

as rx'd 16:23 (PR by 3:43)

m/32/164
cfwu x2

First time doing it as rx'd. For some reason i was really worried about this one. I ran slower than I should have, and after a break in concentration i dropped the barbell in the first set of squats. In a globo gym, without bumper plates, you get some dirty looks for doing that. I broke up all my sets after that just in case. To make matters worse, I lost count and did six rounds. We really need a mathematics related WOD - Fran, but with quadratic equations.

Anyhoo,
Nancy (as rx'd + 1 round)
25:06

bw 150 age 39
as rx'd
21:13

#51 paul-

thanks so much for the update! i'll email you later today for her contact info! too bad she doesn't post anymore she is always so positive, welcoming and upbeat. btw great job on nancy today--very nice time!

cool video- 100 OHS for time sounds brutal.

M/45/154

16:30
Subd 65# for OHS

18:21

Subbed row for run. No reason other than I thought I should do more rowing. I'm not sure it was any easier, it may have taken even more out of my legs than a run would have.

Last night me and Ricky both got our first muscle ups on a bar. it fealt so sweet...but now the blood blister sucks.

4/16/08 WOD - scaled 95# OHS to 65# (no way I could do 75 x 95# OHS)

Splits:
4:57
5:19
6:12
5:55
5:08
Total: 27:35
Have to walk across the entire gym and go upstairs to go from treadmills to a bar, so that sucks and slows me down some.

First WOD after checking out the site for a while and hearing about my buddies saying I need to do it.

Ran on the treadmill for my 400M and started out at 75lbs on the OHS's (shoulder injuries) with a time of 14:32.

I did this one b/c it didn't involve any special equipment and I had everything I needed in my tiny gym in my office building.

31/m/190

as rx'd

15:06

Sets 1, 4, & 5 unbroken OHS. Broke set 2 & 3 at rep 10. Need to push harder on the runs.

29/m/210

as rx'd

18:02

30yom
128lbs
65lb squats
18:45

my lower back has been giving me trouble so I subbed 30 walking lunges with the olympic bar over my head instead of doing overhead squats. Great work out!

29/m/184

As rxd: 12:24

CFWUx2

Almost as rx'd, used 60lb short bb that I hauled up three flights of stairs to the track, (and then hauled back down afterwards, which was by far harder since I was already wasted).

20:52

Almost 4 minutes slower, but 10lbs heavier. OHS broken when last time went straight through.
7/8,8/7,9/6,9/6,9/6

Today after work will be my first WOD. I was looking for something to do in the off season of rugby, and a friend in the military pointed me to this site.

As I'll be doing this Nancy on a track, with no weights nearby, are 15 squat-jumps an acceptable substitute for the OHS?

1st time for these....

VERY LITTLE experience with the OHS..

3-2-1.....

17:00 as Rx'd

First time done as Rx'd and a PR at that.

Should have been sub 15 for sure; I got all the OHS unbroken but the exertional headaches came back (first time since mid January) so I took 45-90 sec after the runs to massage my neck and shoulder to get them to relax so I could keep going.

This is my own fault though - poor hydration and stretching over the last month was building a lot of tension which I was starting to feel lately. It took this OH work to push it over the edge to build headaches again. Now I gotta really get to work to loosen up again. Glad I have a couple massage therapists on speed dial!

#43 - Tony P

The last thing you want to do is have surgery on your shoulder(s). It is usually a really long recovery and too many people I know ended up with complications. If you only have a ROM problem, then you can correct it to some extent with stretching. My shoulders were horrible, and the only reason I would do 45 lb. OHS at first was because I was strong enough to hold the bar up even though it was coming way forward. Even 95 lbs. was too much at first though.

Anyway, I can now do OHS, not great and it does cause a major stretch in my shoulders, but I can do them. First thing I would do was use a PVC pipe, or some other rigid stick, grip it really wide and hold it in front of me. Then, with arms straight, try to bring it over my head and as far back as I could. If your grip is really wide you can probably bring it really far back. I would keep narrowing my grip until it would start to stick and then I would just hold it in that position for 15 seconds or so. I would then do this a few more times narrowing the grip slightly each time.

Another one, is finding an anchored horizontal surface chest to shoulder height. I would grab onto this at various width grips and just lean forward until I felt a good stretch and hold for 15-30 seconds. I would then do this a few times.

Lastly, just try to do OHS, it really helps. Remember to grip wide and really shrug your shoulders up when you are doing them.

In a crappy way I am kind of glad to see I am not the only one who struggles with shoulder ROM problems. Not because I wish bad on others, but it is good to know I don't have some really screwed up problem!

14:47

The POSE method I learned at the Running and Endurance Cert really helped my time (but I do have a lot of room to improve).

-jj

35/m/225lb

As RX'ed:
31:20

Never done OHS before but was able to do the 95lbs

40/m/198#/73"

45# OHS
17:41

I'm an avid crossfitter and have developed the following product to enhance my workouts. The unique fulcrum point brings all stabilizer muscles into play. Check out the video.

www.slashfitness.com

it has been a great addition to the crossfit workout. I use this for pullups and pushups as well as stretching.

jc

Gonna try and go for 65# OHS, did 45's last time... we shall seeeeee!!

Karin

Done in hotel gym (a decent one), but a bit of a walk between TM and squat rack. Shoulder still rehabbing, so used 65# for first three rounds and upped it to 75# for last two once the endorphins kicked in.

19:30 - far from stellar, but still working on core and shoulder strength/flexibility for OHS

yesterday at the big box tryna choose a workout that seemed to rhyme with the reason of CrossFit's constant variety, i had a feelin that it should include 5 rounds of 400m runs. ended up doing

5 rounds for time of:
400m run
10 x snatches @ 65#
10 x pull-ups

so today is again much 400m + squats. hehe, luv it!

Me: 41yo/M/5'10"/181lbs

Warm Up: Greg's circulars and 15 reps of squats, back extensions with 45 lbs, GHD sit ups and then 5 muscle ups.

WOD: Nancy 20:34

400 meter run: subbed 600 meter run

95lb overhead squats: all sets unbroken

I had to make my run farther because I have to run from inside at the weight room to the track. I used a pedometer to measure the distance from the weight room to the track, around the track and back in to the weight room which equals just over 600 meters. I wanted to go deeper on the squats and faster around the track but my right knee is feeling a little weak on the medial aspect.

Have Fun, Train hard,

Billy

20/m/180

about 25 minutes (i don't have a stopwatch)

subbed squats on a machine for overhead, still did 95 lbs, but bad legs...
not great for a crossfitter's time, but still getting in pretty damn good shape

misread the post and did 800m runs
First time doing OH squats. Scaled 75#
33:40

30# OH squats but form much, much better so will go higher next time.
Running outside, so good to be off the treadmill.
21.25 (pr by 2.30:)

15:26 as rx'd

blew up on the last round.
had to drop the run pace down
and split the OHS to 8,7.

Still considerably better than 18:12 last time.

as rx'd- all OHS unbroken, 14:04
Need to push to be faster on both the run & OHS.
3rd time for Nancy, 1st ran outside- 17+ mins.
2nd time on treadmill-13:39

Bwt: 134

As Rx'd

11:42

About 30 sec off my best... felt tired on the runs today for some reason.

F/40/5'2/123

Nancy

45# OHS
400 row

5 rounds

18:20

need to really work on shrugging shoulders more. dropped the bar on my head once. ouch! Angie, thanks for you help.

cfwu x2 -pullups, back ext

nancy (scaled ohs 75# will try 95# next time all 5 sets were unbroken)

23:36
(treadmill on 2nd floor - wts in basement 32 steps oneway, not bad goin down but climbing after ohs was a little tougher)

Male/26yrs/163lbs/6'0"

This one definitely got the better of me, especially being outside with good wind gust. Thanks Mark and Evan, you guys kept me moving.

17:41 Rx'd

34/M/77kg

15:09

23m/65"/160

Had to reduce to 75lb overhead squats.

19:06

Subbed Nicole for Nancy

400 m run
Max rep pull ups

As many rounds in 20 minutes, note # of pull ups per round

30, 18, 20, 22, 20, 20 = 130

What would I do if I didn't sleep well last night? I stayed up most of the night cramming for my Anatomy and Physiology Lab Test ,which I destroyed :), and only got about 4 hours of sleep. I am just about to leave school and feeling a bit lethargic. I was thinking about going home and eating a good 5 block meal, taking a 30-60 min nap, and then doing Nancy. Does that sound like the best course of action?

5 rounds 400m run
Had to scale to 65# OHS
Completed all 5 sets unbroken

2:57
3:11
3:04
3:02
2:47

total time 15:01

happy that time got better on last 3, but I should have used 75# for squats

M/44/250
As Rxd:
19:53

40kg
33:03

OHS (and by extension snatches) have been my biggest weakness since I first started crossfit 16 months ago. My shoulders were so inflexible that my correct snatch grip was so wide it was outside the collars and the stick would touch my head. 9 months ago I could OHS the bar with acceptable form. 6 months ago I could barely do 65lbs. 3 months ago I got 95 for the first time and a month ago I got 50kg (110lbs). Yes, 40kg is a little lighter than 95 lbs. Yes, I was on my back with my legs in the air while the bar was bouncing around by my feet more times than I can count. Yes, 33min is a long time. None of that matters because I did Nancy more or less as rx'd today. I couldn't be happier. Of course, there is still Isabel... Cheers!
JP

m/36/186

2 rounds only: 1st run almost 2 min (best 400=1:09), dropped first 95# OHS, did 2, went down to 85#, did 3 more, finished out with 65#. Did a second round-pittifully slow run, 65# OHS and called it a day.

I just started South Beach diet yesterday (no carbs) and now have no energy, endurance, strength or speed. It feels like my first day on Xfit. :o(

23/165/6'1"/m

as RX'D 16:47

M/25/210/6'4"

"Nancy"
5 rounds for time:
400m run (bubble course)
95# overhead squat, 15 reps

Time; 17:54

The 'bubble course' outside our globo gym is a hill course that takes us up and down some hills, around the covered tennis courts(hence the name), back to the hills and back to the back entrance of the gym....it sucks big time!

33/M/168

First time ever doing Nancy, for that matter, first time ever doing OH Squats. Felt reaaly good but all sets broken 8/7. Other than that, as rx'd. 19:00

BTW... Speal in 11:42! and he felt a little off his pace! The man is a monster. Nice!

17:38 as Rxed

27/m/150/5'10"

17:31

400-m runs on a 1/9-mi track. No barbell nearby so subbed 15-lb DB OHS in each hand for 95-lb bar OHS. Harder than it sounds. ;) 23 seconds slower than last time but this time used heavier DBs (15 vs 12.5), had deeper squats because I squatted down to a medicine ball, and actually ran 400 m (last time ~360 m).

19:30 as rx'd

Love anything with running. 45#OHS (with not nearly anough hip flexion at bottom),treadmill
14:45

28/M/6'/220#

16:54

First WOD and first OHS. Used 20# due to lack of core strength. What a wake up call.

As rx’d
2:41+3:25+3:24+3:37+3:12
=16:22

??????????????????????????????????????

I kinda tweaked the back of my right shoulder letting my first set of OHS down. Any ideas on helping it heal faster? Ice, Heat, Stretching?

Any recommendations are much appreciated.
Thanks

Scaled weight to 38kgs total( 2 x 10kg plates + bar)

15:24

First time doing this one.

Such good sport, whato!

Today was my very first wod. WOW!!!
I scaled the weight down to 65lbs and finished in 20:56. I gotta say, the way I felt after round 2, just finishing I feel like I accomplished something!

M/25/190
as rx'd-
14:30

Probably ran further than 400 m each set, need to measure to be sure.

M/185/29

16:36 RX'd PR by 4 minutes.

22:15

Nancy is the devil...never thought I would feel it more in my shoulders than my legs.

ran 5k yesterday. maybe that wasn't a good idea.
as rx'd: 19:08
...jello legs!

as rx'd: 14:06

ran the 10k yesterday. Runs were hurt'n!

23/m/187

as rx'd
16:23 (PR by 1:52)

M/28/210/6´6

45kg(99pounds) OHS x 15
1min45sec jump rope
for five rounds.

Icy outside, had to substitute the run with jump rope.

ca. 17minutes total. Need to go harder on jump rope to make it equal to a 400m run, still a good work out : )

M/28/210/6´6

45kg(99pounds) OHS x 15
1min45sec jump rope
for five rounds.

Icy outside, had to substitute the run with jump rope.

ca. 17minutes total. Need to go harder on jump rope to make it equal to a 400m run, still a good work out : )

M/45/6'/170/7500'

400M sprints, 65# OHS
17:41

#151 sean-

my suggestion is to watch this video http://media.crossfit.com/cf-video/CrossFit_SportOfFitness.mov then go bust out nancy. 3-2-1 go. good luck!

as rx'd

17:23.

cfwu, bwuX3

Modified Nancy--due to travel: 17 and change..stopwatch screwup.

5 rounds of: 9.5 mph treadmill runs for .25 mile, 30 10# bar OHS, HSPU (rounds 1-5 @ 15, 12, 9, 6, 3).

HSPU started on wall for first time ever...then moved feet to top of a "cardio" device in condo clubhouse fitness center.

Yesterday made up a WOD to fit limitations. 3 rounds for time of 20 squats, 20 pushups, 20 knees to elbows, 20 burpees: 12:46 after CFWU and BWU. great quick wod when light on equipment or time.

30/M/140

Subbed:
5 rounds of

20 90# OHS
20 Double-unders

37 minutes

used 65# OHS

20:47 (4 min PR since last time)

I was considering trying to use the rx'd weight (95#) this time, but tonight I am testing for my next belt rank so I figured today wasn't the day to over do it.

m/30/210

Nancy
19:05

Damn, I performed at buttercup level with the weight.

Pack
"Nancy"

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

women 35-45# (tried 20, couldn't get low enough. WEnt down to 16 lbs total with dumbells, still not great form).

21:06. Started stopwatch about 30 seconds into the first 400.

29:11 for four rounds with 100 lbs. I ran out of time - again. When I saw the WOD posting, I didn't think I would have any problem with this one. The overhead squats killed me. I had to break the 15's into sets of 5 and 4. The fourth set I could barely get 3 reps before almost dropping the weight on my head.

sub: 70 lb ohs. Felt good and 5lbs more than last time...80 lbs or 85lbs next time.

21:17 1 min slower than last time, but overall stronger performance. I lost 4 min getting from run area of gym to weights area. Last time did it at home so no such issue.

19:03 rx'ed

25/5'9"/135

16:40 with 30kg OHS

16:55

ohs 65/45/pvc/pvc/pvc

arms tingling and difficult to lift during running....will working on shoulder flexibility help that?

32/m/210/6'5"

17:03 PR by 2:29

Since I am getting close to 1 year of CF I looked back a little:

4/28/07: 16:03 subbed back squats because I could not do OHS, no shoulder ROM.
9/3/07: 22:53 as rx'd
11/26/07: 19:32 as rx'd

Next time I want to beat the time I had doing back squats.

M/23/150

"Nancy" as rx'd
15:10
(really need squat stands, had to snatch from floor each time)

34 yr old male
5'5" 140 lbs

did this yesterday at Primal Fitness in d.c. prior to an hour of parkour...

9:46 as rx'ed
RLTW!

#188 - illinJason

Yes, working on shoulder flexibility will help the tingling. You are probably tugging on a nerve pretty good, used to happen to me in my right arm when doing OHS. One time I went to wipe some sweat off my forehead when it was tingling and ended up smacking my nose pretty good (I even found it funny at the time)...that is how bad it was, arm below the elbow would just go nuts when I did OHS. Don't have the issue anymore.

Ok, so, I'm reading through Crossfit's free article. My question is this: Would, Should, or Can a Crossfitter ever complete a marathon or any other type of "excessively" cardio-oriented event? I don't want to train for a marathon and completely dead end my progress with Crossfit. Thanks guys!!!

40M/190#/5'7"
CFWU x 2 minus the squats added Push Ups

As Rx'd:
16:40

Should have done a warmup run. Its actually warm here in Portland, Maine. Really want to start doing some of these workouts outside.
Asthma boy out.

as rx'd

17:52

I'm with Matt P. - RLTW!

CFWU x2 -OHS

WOD as Rx'd 16:45

No, this one didn't even look easy on paper! :)

GREAT WOD!

All sub 10 minute posters are LIARS! Just kidding! I am envious and inspired by you... I wish you were liars though! :)

19:05 last time 22:30
75lbs overhead squats

as rx'd 20:46...could shave time running , started at 7.2 up to 8.2 on treadmill. wider grip on ohs helped a bunch!

Subbed squat jumps for the OHS - need to work on shoulder flexibility and form a little more.

14:25, thanks to the squat jumps; I'll make sure to do this one as rx'd next time to get a better read.

28/M/6'/200

:16::34 as rx'd, tho run was prob longer than 400

Pat 11:21 m/25/160
TJ 14.11 m/23/183

Substituted over head squats with body weight jump squats

M 33/148/5'7"

subbed in 75 lbs. for OHS

16:33

M/26/170

As Rx'd

18:15

M/22/183

Rx - 11:29

Huge PR

31M/82kg

13:49

Should've scaled down to 85. Couln't go all the way down without loss of technique.

25/m/145

Nancy @ 55% bodyweight: 80# OHS

17:46

# 39 Re: your question about Jonesy's shoes. Those are Vibram Five Fingers. They're essentially like going barefoot, with just enough Vibram sole to protect your feet from junk and debris on the street, trail, etc. They were originally designed for water/beach use, however, since Jonesy started wearing them here, a few of us have bought pairs and we're wearing them for everything - they're awesome. Really great for Pose running - they pretty much require you to land on the balls of your feet.

14:09

M/23/154 GregAWU

Runs on treadmill, as rx'd: 16:52 PR!

as rx'd

14:17

more than a minute quicker and thats with the stupid treamills slowing me down

M 29/187/5'10"

first WOD ever. been kicking around the site for a week, and thought this would be a good way to jump in. scaled back tremendously though.

2x CFWU

5 rounds, subbed in 1 min jump rope for runs and 45# OHS. 9:50.

held back on the OHS because shoulders and back are typically too tight to allow proper form, but felt like I could have done more after I was finished. realized afterwards that I probably took it a little too easy as a WOD, so added some extra rope work and 5x15 box jumps.

All in all I was happy with what I did, and my introduction to crossfit. Looking forward to tomorrow's WOD and beyond.

as rx'd

18:45

slow runs but unbroken OHS

28/m/6'2/205

18:17

I have only been doing crossfit for a few weeks but I am loving it. I look forward to the workouts everyday.

First time doing Nancy

scaled OHS to 75#

16:27

Was hoping for sub 15 but realized (during round 4)that I still need to develop my shoulder strength and stabilizing muscles. Something to shoot for next time.

M/44/6'1"/170

25:44, using treadmill set to 1% incline and did the OHS with 95# on the first set, then 65# on sets 2-5.

Prolly could have done well enough with 75# for all 5. Good form, and nothing hurts except my legs, so I take that as a good sign. Close to pukie after my last 400 m run. HATE running on treadmill. Next time, I hope I have the chance to set up a rack trackside, and do this at the local high school track.

400m run (on treadmill with 3.0 incline)
squats as rx'd

Phil: 15:20
Pat: n/a
TJ: n/a

29/m/167

13:45 total time.

on a treadmill otherwise as rx'd.

where are you stewyd ?

31/M/6'0/195

Practice: Front Squats (PR @ 225x1)

Train: "Nancy" as RX'd - 15:32

400m with turnaround point. OHS: 15, 10/5, 11/4, 10/5, 10/3/2

M33/5'11/169/New York, NY

Substituted:
45lbs at 5 mins
1 hour boxing class

24/m/163

"Nancy" as rx'ed - 14:24, runs on treadmill 10mph

I got some funny looks when I was carrying the olympic bar across the gym to where the treadmills are.

#193 Steve Mock
Can a CF'er complete a marathon? Yes.
My friend and I just ran a marathon in January, and he just used CF as his training regimen whereas I did strictly marathon training (I didn't train as much as I should have but nonetheless). We ran it in 4hrs 23mins, not fast by any means, but he was basically dragging me the last 6 or 7 miles.

The training regimen I used for my marathon consisted of usually three shorter runs during the week (3-6mis) and a long run on the weekend (8-20mi). I think that the best way to train for a marathon while doing CF would be to use CF for your short runs and incorporate a long run each week while still being sure to get your recovery days in. I'm sure there are others out there who have tried or done this.

20:48

Did 85# "Nancy." First time with "Nancy" as Rx'd + 20# more than women wt.

48/m/140
at track
sub 30#dumbell
16:00

M/24/195

Baghdad EOD

As rx'd = 17:50
All sets of OHS unbroken.

Happy with the time it was my first NANCY and I have to say its one I really like!

m/23/205

22:52

disappointing

First Nancy

20:09 doing 1/4 mile runs on a treadmill. Much more painful than it looks.

14:19, pb by 7 minutes
did OHS straight through with 65#

thanks to OPT, AFT and intent for their coaching

First Nancy
M/54/225
Scaled OHS 15# bar
30:36

40/m/160
too nice outside to do this inside.
unfortunately, we only have a 830m loop around our building...so:
5: 830 run with 15X95# overhead squats
30min.

Grrr... Not practice up on this form. First one for me.

M/27/178

Scaled way down to 45, just bar
24:00

26/m/185

Had to use 85# of the last 4 sets.

27:57

Pathetic

28/m/189

26:57, as rx'd

4 minutes slower than in January, but I could only do OHSs with 75lbs. then...

I had to sub 55# for the OHS. I could push out higher weight but my arms were tingling like crazy and I decided to scale the weight back. I could do 55# without the tingling but not any more. Has anyone else had this experience?

15:09 with 55# OHS.

by rou d 2 i lost circulationin my hand and by he enjd it was and is my whole r9ight arm. im kinda jnervous its not going away it been an hour any one have any adivice please email me bendugas@hotmail.com i really appreciate it itsa total pins and needles until mu shulder

CFWUx3

subbed 75# OHS

24:02

38/m/5'11/195

subbed e-trainer for run and used 45lbs for OHS

18 minutes

as Rx'ed

28:00 minutes ...

Almost the slowest time on the board :)

m/34/5'7/148

cfwu x 3
WOD as rx'd

17:52
runs on tread at 1%incl, 9,9,9,8,8 mph
ohs, 3,4,5 sets broken

marquez, #232:

i used to get the tingling as well, until i really started focusing on maintaining an active shoulder. really push your shoulders up, like you're trying to touch them to your ears. anything less pinched something in my arm, leaving me with a numb hand for a minute. you should be more stable throughout the movement, too, as an added bonus.

46yom/5'10"/195

As rx'd
PR-17:48
old time- 18:33

Tried to break up the OHS's into 5's....dumb, wastes too much time- just go through them and break when you need.

Tony

30 bench jumps
15 95# ohs

5 rounds

16:15 - all ohs broken 10-5

#39 Matt

Yea, those are Vibram Five Finger shoes... I got them a couple months ago (the SPRINT version) and I love them! Like Andy said, I also use them all the time... The only time I havent used them was on the last 10k WOD, but besides that I love them for anything.

Greg's WU

Time as rex'd

15.40

30 seconds faster then last time.
could have done this one faster but lost my grip because op sweaty hands :S

next time gotta do it under 15.

1st time completing OHS...been working on them for months

65 lb OHS
.25 mi runs on treadmill

broken sets on #3 and #4

M/52/184
Sick the past weak and my knees are killing me...enough whining...subbed:
5 rounds
400 meter row
30 push-ups
30 sit-ups
9:42

34m5'10"202# w/100# OHS

13:13

24f5'6"110#
scaled: 3 rounds of 400m + 8 OHS x 45#

12:53

(1st time ever, took it slow on my first 400m, not sure it helped me. 400m splits = 1:44, 1:53, 1:54, 1:58, 2:05. Fell on my butt, dumped the weight in 4th round. My wife's 400m splits = 2:36, 2:45, 2:53.)

I always wonder whatever happened to Dave Leys?

Another data point for high-intensity exercise:
http://www.nature.com/ijo/journal/v32/n4/full/0803781a.html

I have been doing crossfit for 3 weeks (love it) and this one hit me hard.

M/270#/6'4/27

Nancy: 27:21

In hindsight I would use dumbells next to the treadmill since the cardio equipment is upstair at my Gold's.

Atleast there is plenty of room to improve.

cfwu x 3

"Nancy"
5 rds
400m run
sub 65# OHS 15 reps

time: 18:47

45/M/6'/180

TIME: 16:04 AS RX'D

5 ROUNDS:
DID 100 POUND OVERHEAD SQUATS TO 12 INCH BOX.
400-M RUNS.

LAST 2 SETS OF SQUATS WERE BROKEN.
LEGS...WHAT LEGS.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

as rx'd 12:49

f/31/5'4"/134

Good times at Inner Strength Crossfit in Smyrna, GA today. Mike G., Chuck, Nick, Jeff and John great to work out with ya'll... I don't think my Nancy would have been near as fast if I hadn't been chasing you guys! One chick working out with a bunch of dudes, I was SO outnumbered!

Nancy Rx - 65# for chicks (done outside)
15:39 PR by a couple of minutes!

Afterward: fun with snatches! I think I PR'd my snatch, too. I don't remember having done 65# before.

24/5'11/220

Found out my girl cheated on me last night....Great anger fuel for todays pain.

PR'd by 8 minutes

13:31 as rx'd

puked twice.

Gregs WU

First Time Nancy..

Did this one scaled to 30 kg instead of 45kg. Z(45 to heavy for good form)

Time:

20.55 :(

#193 - yes I did the Paris Marathon - CF during week, long distance at weekend building up to 20 miles 2 weeks before event. I think long distance still crucial - psychological aspect as well as fitness. Rest before the event also crucial

WOD
sub 95lb for 50lb rest as Rxd 18mins on treadmill - getting very odd looks.

42/f/5'3/115

"NANCY"

CFWU x3 (push ups instead of dips and 30# American Swing instead of pvc shoulder flex/mobility rotation)

400m run on treadmill + run up and down 2 flights of stairs
55# OHD Deep Squat and locked elbows over scapula to full extension

Five Rounds = 17:56

Subbed out the overhead squats for the jumping squats. Really looking to improve burst.

2:11
2:36
2:49
2:53
2:30

These times included walking from finish line to where I was doing jumping squats, about 20m apart.
Total time = 13:00.77

20m165

100lb OHS, otherwise as rx'd: 19:48

The OHS killed my legs for the run (even worse than Kelly), where I usually make up time. First time doing OHS heavier than 45 - need to practice heavier on rest days.

44/m/157

15:53

As much as I hate subbing because it is really hard to make direct comparisons; I subbed this one. 75# for the OHS and did them all unbroken which tells me 95# is possible, but I would have to break it up quite a bit. Next time!

I also subbed the 400m run (snowing outside, no treadmill) so I did 1k bike on my trainer. Each effort was about 1:50 (at 240 watts for you cyclists on the board) or slightly slower than I would run the 400m so its not too bad of a sub.

CFWU X1

"Nancy"
Round 1: 2:53
Round 2: 3:03
Round 3: 2:54
Round 4: 3:10
Round 5: 2:38
Total: 14:40

First time doing Nancy. Scaled OHS to 65#. Should have done more. As rx'd next time. Not sure what happened on round 4, made up for it on round 5. Times include walking from 400m finish to OHS spot.

Thanks Coach!

Gibbo #44

Go to crossfitendurance dot com and check out what Brian Mackenzie and crew are doing to incorporate Crossfit and endurance training. Brian conducts the Crossfit Running and Endurance Certifications which I understand are well worth attending (I plan to!).

Nancy as Rx'd in 16:41. All OHS were unbroken. 33yr old male 5'10" 190lbs

21/m/180

As Rx'd
28:42
First Nancy. Ran all runs at 7mph. Felt like I could have run at 8. Took my time.

29/M/180

As rx'd, 15:26, 2:30 faster than previous. OH Squats unbroken (first time for that).

34/M/210/6'

First time for Nancy, I like it!

CFWUx3

As Rx'd, on treadmill
18:56

f/45/133
as rx'd

65#
treadmill
24:40
really liked this one
first time doing OHS- love'em !

400 runs on treadmill
65 lb ohs

last time 24:51
this time 22:33

runs all 1.0 incline, speed 9.0,9.2,9.4,9.6,9.8
ohs all unbroken will go up in weight next time

5 rounds for time
450m run - the field I ran around made for a run slightly longer than 400m
55 pound Overhead squat, 15 reps

time - 20 minutes exactly

round 1 - 4:04
round 2 - 3:56
round 3 - 3:55
round 4 - 4:05
round 5 - 4:01

i'll say it again.....I hate running. And with that i continue my boycott of running...lol.

M/27/5'10/228lbs

CFWU-
OHS - 45 x 15/15/15
Pullups- kip x 12/10/8
Dips - kip x 10/8/6
Knees to elbows- 10/8/6
(11 minutes)
_____________________________
since as said i hate running. did the video workout instead. my shoulders a little on the "wtf"...so i did the girl weight.

OHS - 65 x 100 reps. 11 minutes flat

Vance

as rx'd 16:16 - brutal

Sets 1, 3, and 5 of the OH squats were unbroken... mostly because I just didn't feel like putting the bar down, and then having to pick it up.

John GVSU - Nice work, sorry about the girl.

20/m/nyc/6'1/166

26:09- with 75# after 2nd round.
I had my base(feet placement) real wide because I felt to much stress on my knees when it was close together.

bwt:150

as rx'd... 11:55

13:57 as rx'ed

First time doing OHS. They suck.

Scaled back to 75# OHS, otherwise as rx'd. Maybe a little longer than 400M, but not by much.

25:00:50

Just happy to finish!

M/24/5'10/194 lbs.

I went a different rout today.

50 pull-ups
50lbs Arm snatch x21 (l) and (r) @ 2sets
Seated Row 165lbs. x20 reps @3 sets
105lbs. hang clean and press x15 @3 sets
Upright Rope Row 132lbs. x10 @3 sets
Hypers(back extensions)x25 @4 sets
Run 3 miles
ALL FOR TIME

My time: 57.43

19:04 as RX'd (PR by about a minute, gotta credit the strict zone, I've been PRing everything!)

Hey is anybody from the CNY area attending the bbell cert in Boston (May 3/4) or would anyone be willing to bunk together? I've been calling surrounding hotels and not having much luck. If anyone is passing through or around Syracuse and wants to carpool, I'm down too. Just throwing out feelers.

Nolan

13:11 as rxd'
bar snatched from ground

6'3"/168lb/27/m

used two 30lb dumbells right above shoulders for squats

22:16....fast walked a lot. made me feel like puking, haha

Whew! that was a tough one but it got me outside! 13.36 with jumping squats instead of overhead

m/22/6'2/235

as rx'd: 22:30

Slow for me....:(

45/m/70 kg
3xCFWU
Nancy with 25 kg OHS
19:59, including some time arguing with a guy complaining that I used both a treadmill and a barbell, just in the middle of my last set of OHS.

#193 Steve - I started Crossfit in October. In March I completed Vasaloppet, 90 km cross-country skiing, for the ninth time, making my best result ever.

Shortened the 400m runs to 200m because I had a run to do right after with a friend.

Managed to do the OHS with 95lbs though (last two sets were broken).

20:55..it can only get better!

50 yoa new guy, 5'08", 180

First attempt at OHS's, so here is what I did in 22' 31"
1/4 mile runs on treadmill
OHS's at 55, 65, 75, 85 and 85. Now have some level of confidence in that exercise.

As RX'd
15reps
15reps
12reps
15reps
10reps (failed)
19:44
1rst time for OHS, ever

20'10"
On Elliptical in order to allow my Plantar Fasciitis to heal

M/35/183 (down 17 lbs since I crossfit)

Don't post here often but after 4 months of crossfitting I accomplished Nancy as RX'd for the first time. In a previous workout life I could back squat a fair amount but was lacking the shoulder flexibility and a few other bits of wherewithal to do an OHS with even just the bar. I ran slow to save energy for squats and had to break up the the sets but finished in 41:10.

25/M/156/5'8"

75# ohs

22:45

that was way harder than i expected, OHS are freekin tough. Learned to keep my core tight on this one. I have much to improve on, this is good!

Cobra CFG!

I'm out of the mix for a couple days. Had my wisdom teeth out yesterday. Can't work out for at least 5 days. Im already jittery. Guess ill have to start up again on the next cycle.

M/52/185

Nancy on her back on a boat 22:35

(subbed 500m row for run, back squat for OH squat because the ceiling is only 6'4"!)

included PR 1:57 500m row

as rx'ed

17:23

only two exams left in undergrad!!! :D

40/M/183

CFWUx1

Nancy as rx'd

23:14

Slower than last time. Did as rx'd. All sets broken on OHS and took too long in between running and OHS. Last time only did 65lb OHS.

32:50

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

Second day of Crossfit workouts. Nancy was TOUGH! 37:16. I got GASSED after the second run, and was garbage the rest of the time.

23/m/225#

22:54

need to work on ohs form, and personal drive for that matter

M/32/205

First round @ 15 reps then last 4 @ 10 reps.

14:14

47/M/177

CFwu

Nancy as RX'd

15:40

Great day! 3,2,1, Go-------->

31/M/170

CFWU
75x10 round 1
65x10 rounds 2-5

23:20

19:40

time was slower but O.H.S. form was better.

26/M/215

I did 3 rounds in 20 minutes. Had to use 2 10lb dumbbells. I thought I could do the squats with 2 20lb dumbbells, but I was severely mistaken. Yes, I know it sounds bad, but it's a PR cuz it's my first WOD.

8 minute 16k jerk set - 81L/82R. 20 rpm pace.....not tapped out with either hand. Could have maintained the pace perhaps 20 or 30 seconds longer with each hand. Maybe 190-200 total reps isn't out of reach?

30 minute break.

8 minute 16k snatch set - 85L/81R. 21/20 rpm pace. Faster jerks and a relatively short rest break leave me a little fatigued; I caught myself not using enough hip drive. That little bit of hip drive I leave out makes me work my shoulders and grip too hard to allow for better numbers.

Decided to do the Nancy WOD as it's not hard on my hands or hard on anything since the runs and the OHS are self-limiting. This isn't one of my stellar workouts:

15:46. 400 meter runs/65# OHS. Did the WOD outside; 73 degrees with 20 mph wind. It's great to be outside in the nice weather, but those bumper plates are a problem in wind gusts. Nearly lost the weight several times.

Really enjoying the W/M workouts @ my lighter weight...NEW PR of 14:20 as rx (by 2:30)
Thanks Coach

m/23/195

First time doing OHS for some reason. I have no idea how I avoided doing these things. Subbed 45# after a serious reality check. Other wise as rx'ed.

24:40

20:45mins

75lbs Barbbell - Note to self, don't underestamate over-head squats

Run wasn't as hard as ususal

Legs didnt feel much from the squats, mostly the traps and shoulders ( minimal ROM in shoulders)

Great WOD tho, looking forward for a re-match!

Congrats to all who did very well in this one, takes some good body posture and strength!

26/m/138

As Rx'd

27:38

First workout starting my program. I'll be challenging the top times in no time ;)

m/22/175

20:04
#85 on first set then subbed to #65 on subsequent sets

Who's down for 30 muscle-ups for time tomorrow?

65# OHS. Backed up on the weight to work on better form. 18:40. Last time was 21:51 as RX but OHS form was poor.

M/38/214

24:58 as rx'ed. Been traveling a ton and my knees were killing me. Just weakness and inflexibility. Also - did the OHS on a second-floor gym, then ran downstairs and outside to run. Killed 30 seconds x 9 on those transitions.

M/38/214

24:58 as rx'ed. Been traveling a ton and my knees were killing me. Just weakness and inflexibility. Also - did the OHS on a second-floor gym, then ran downstairs and outside to run. Killed 30 seconds x 9 on those transitions.

Not my best effort, but it felt great to get in a proper WOD.

m/23/220

22:54 as Rx'd

need to work on OHS form, and personal drive from the look of it

13:06

16:57, i guess thats not too bad.

Nadia-
thanks for posting that link. It was my first Cert. I'm in the last round. That was a year ago. It was awesome to see the difference X-Fit has made on me in just a year. Not so skinny any more!

And, I'd had a great offer of something to do tonight. GREAT. I'd already decided to pass it by and go to the gym and get my struggle on. But, I was feeling a bit denied. Your thoughts and focus on 3,2,1 Go! reminded me of Coach's wise words, and confirmed that I did the right thing. Now, instead of feeling denied, I feel like a shebeast on her way to conquer the world.

3,2,1 Go!
thanks!

Jumped rope for 1:45 secs and used the 45 pound bar to do overhead squats for 15 reps.

Total time: 13:09:11

Afterward, completed 3 sets of overhead squats:

55 pound overhead squats, 7 reps
65 pound overhead squats, 5 reps
75 pound overhead squats, 5 reps

worked on strict form.

29/m/178

As Rx'd

20:43

First workout back after recovering from the Gymnastics Cert this past weekend. Thanks to Roger, Russell, Andres for your excellent instruction.

m/28/5'11"/185 lbs

First time not having to scale the weight on the overhead squats.

20:42

J: 13:00 as rx'd
N: 14:45 sub'd 65# OHS

M/44/5'10/200

21:21

Subbed Rows for Run. Had to run from one of the gym to the other between stations.

M/40

I have now been doing CF for exactly 8 weeks and today I got another proof that it works (for me).

Didn´t do Nancy due to shoulder pain. Instead I ran a lokal 800 m race. (My first). I felt strong and was positively surprised by my time (2:46)
I also beat my (...mumble ...67 year old...mumble ) stepfather with like 3 sekonds.
I know, I know, but he IS fast believe me.

198#

12:59

CROSSFIT WOMEN!
Check out the forum for "Where's the Girl Power?" thread. Here's the link http://board.crossfit.com/showthread.php?t=23010
In case the link doesn't work, it's on the message board, under the "Starting" forum. Really helpful stuff esp for newbies like me!

Joe C thanks buddy,

Great weather in MI...Oberons on the deck are curing everything!

2nd week CrossFitter....Scaled to 65# OHS/20:54

35M/5'7''/160

37M/5'10"/163# (4 wisdom teeth lighter than yesterday)

As Rx: 16:25.

53 seconds faster than last time.

32/male/162

as rx'd 18:54

:10 over PR but had a long commute between run and squats

CFWU- minus pu's
30 lb OHS
Forgot to start my watch...
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

cfwu X 2

asrx'd

17:04 not a good day for me. couldnt get motivated already in vacation mode. 14 weeks without a break only two more days.

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

22/M/160

Rx'd 20:03

Almost sub 20, lost OHS #74 and had to power snatch it back up

As rx'd on treadmill

18:37........

29:10 as rx'd

light wu

as rx'd

20:20 my running is slower because of my Achilles but my overhead squats are stronger doing all 15 the first round then 10/5 the last four.

080416 20:20
070903 19:32
070903 22:18

Jodi (F/29/108)
Mobility Drills
CFWUx3 (minus dips + HSPUs)

Squats
45x5
95x5
135x5
150x5
160x5 (PR by one rep)

2.4km run - 13:49 (26 seconds fast than last time but still pretty sucky)

15:42

55# OHS

as rxed 12:25 (pr)
runs slowwwww
last set of OHS, dropped bar on 13th rep, lost my balance. sub 11:45 next time.

m/24/6'1"/225

w/ 65# OHS 22:14

i had to lay down for like 20 minutes after this. it gave me a splitting headache and my head was on fire... what would cause that? i was hydrated and it wasn't even that hot outside (mid to high 60's windy).

I made into another picture. I feel like such a weblebrity.

M/33/6/215
CFWU x 3

WOD
Subbed double unders for 1:45 for the 400M Run. On 4th set I broke my JR, switched to 24inch box jumps for 1:45.
did 95lbs on first set had to drop to 65 for the rest, my form was pitiful.

22:36

m/33/222/6"0

15:59, NOT as Rx'ed.

Subbed 65# for overhead squat.

first 400M on treadmill, 8.0.

all other 400M on treadmill, 9.0

Had trouble today with the overhead squat - never had done them before and the form didn't really feel right. I don't have a lot of squat strength, so perhaps I was doing too much weight. Do any of you feel strain in your mid-back while doing overhead squats? Perhaps I was leaning too far forward? Any advice would be appreciated.

I ended up doing the runs as RXd but switched to 135lb squats for 15 reps. No idea on the time... I forgot to keep track.

M/23/260

400 meter run
95 lb over head squat
5 Rounds

Time - 14:04

35 M 165#

Nancy as rx'd: 18:02(PR) at 5100ft.

46/M/198

ran outside and had no weights so just did air squats/ so time is too fast to post but it was fun to be outside and off the tread.

M/40/5'11"/180

16:29 (80# OHS)

F/37/5'6"/140

16:28 (45# OHS)

M/30/155

CFWU

16:50, treadmill

Started OHS @ 65# for three sets, dropped to 55# for final two

First time overhead squatting, those are tough!

51/M/150

15:51

Over 1 1/2 mins. longer than last time, but added 10 lbs. to my OHS, 55lbs, and used a cursed treadmill. At Spa Resort Casino fitness room, Palm Springs. Avg HR 180, peak HR 196.

M/29/5'11/72kg

Scaled to 35kg (77lbs).
23:15.0

The weight was perfect. Challenging enough to make it though an unbroken set (dumped twice in the first one), but not so heavy as to make it impossible. Like almost every metcon + OHS workout I think I've ever done, the squats got easier the warmer I got. Stabilisation was an issue in the first round and I had to dump once in the third, but otherwise unbroken.

I told my brother, Pete yesterday I wanted to do it with 40, but I never would have made it through the fist two rounds with that weight. I found it hard on the wrists. It's also one of those ones that sneak up on you -- you're holding so tight for the OHS that you don't realise you're breathing hard until you dump the last rep and collapse on the ground.

M/22/6'1/185

"Nancy"

As Rx'd
23:24

My OHS need lots of work and I was focusing on improving them throughout the workout. Each set got better and ironically the only set that was unbroken was the 5th one. The walk across the gym to the treadmill and waiting for it to get up to speed killed me. Each 400 took almost 2 minutes cause of it.

17:43 as rx'd

No real experience with OHS.....stability issues!

m/47/179

15:28

ohs unbroken but felt weird with my high-heel running shoes - crushed my shins on the last throw down

the runs killed me - 200m down and up a trail/lane, there was more than a bit of walking up the hill on the return laps

1. run 400m (.25 mi on treadmill, 7.5 mph)
15 overhead squats, 65 lbs
2. run 400m (.25 mi on treadmill, 7.5 mph)
15 overhead squats, 75 lbs
3. run 400m (.25 mi on treadmill, 7.5 mph)
15 overhead squats, 75 lbs

Stopped. Getting over two week cold, missed a Crossfit cycle, taking it easy.

10:48

27/m/170

subbed 75# ohs

21:07

18:38 w/ 65# OHSs. Like COS (#346), I found my form improved with each set. I definitely need to practice and improve my flexibility with lesser weights. Hopefully, my wrists will strengthen (or at least become more flexible) in the process.

Forgive my ignorance, but is the 400m run just a jog or an all out sprint????

28-m-5'9"-190 Nancy as rx'd first time doin NAncy goal was to beat 20min time was duntaduh---1958 in your face i know not that great but beat my goal. SHould've pushed harder but my partner wasn't with this morning to help push me did i say push i meant race ha ha

M/34/190

17:45 as rx'd

as rx'd: 20:57

Almost 10:00 faster than last time.

#352 Joe
It's "for time" so do whatever it takes to complete the whole wod in the shortest time possible.

Nancy, you broke my heart. I'll be hurt for the next few days.

M/34/175: 13:38

Kevin: Sub 65lb OHS
5 rds 19:02

Rachael: 3 rds, 20lb OHS, we didn't time, just worked on technique since she's new at this.

#345 I also found that the OHS got easier as I went along.

21:32
65lb overhead squat
400 meter run

First time.

29/f/112

17:53 (PR)

runs on TM, 65# OHS. some man kept taking my bar so i had to load up a new one after round 1.

pre: wux2
post: stretching

3 consecutive freestanding HSPU's today. funny yesterday the owner of my gym said no HSPU because others will see it, try it and get hurt. i did them again today and as a result got a new client after she saw that. be he won't be complaining now! ;-)

40/M/170

cfwu

25 minutes, had to wait for some equipment. Used 75#.

bc

46 / 175

as rx'd 23:18

:46 seconds faster than last time

runs were more like a shuffle

cfwu
ran about 30 minutes. A little sore from yesterday, did 16kg KB windmills for the first time.

28/M/185

21:14 as rx'd

I ran on the treadmill and actually ran .1mi too far on the last round. I was having trouble with the math since I was exhausted.

M/40/195

Sub 67 pounds for squat. 15 reps.
Ran 470 Meters each time. Measured with GPS after I was done.

23:00 Each set took about 4:40.

Glad I used less weight. Ran into some balance problems partway through. Got it solved by the end, but I almost had to bail once or twice. Did the whole thing outside, perfect weather.

~29:00 as rx'd

First, once again since starting crossfit I have come to realize how bad I am at counting during these workouts...after i was done I was convinced I had only done 4 rounds and had to try and think back through all the sets to try and remember them all...now I realize how lazy I must have been in the past when counting my reps across 9 different chest sets...ha..

Also, tried to do this at a big gym where I would do the OHS and the quick run up one flight to the track and then back...every time I had to shoo away someone who wanted to do 1/4 squats...I ended up recruiting lookouts to keep the rack clear for the minute or so I was gone...

16 minutes 39 seconds wow first time for nancy and I thought it was awesom

2nd time with Nancy

1st time - 1/21/08 - 45# OHS - 22:06
2nd time - Today - 55# OHS - 17:45

w00t.

20/m/5'10/160

75lbs OHS

23:20

32/M/181/6'00"

Greg A. W/U

"Nancy" as rx'd:

27:40

Ridiculous. Just a bad day I guess.

My arms do not straighten which makes holding anything overhead quite a chore. It becomes a much more triceps and shoulder oriented workout then it should.

Dan D.

21.m.134.66"

as rx'd
26:20:07

on last round ran 0.15 miles with a cramp in my calf not sure if that is the best idea... i am guessing no

Had to sub normal back squat for OHS. Still learning these movements and did so for safety. Otherwise as Rx.

21.12

26/M/6.0/170

23yom/6'2"/220

as rx'd on indoor track(3 laps per 400 and tight turns suck)

13:09 PR by 2:30

which is odd, because the running felt 10 times worse than the last time i did a nancy...

life is mysterious

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
WOD as rx'd

15:36(PR)

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28:44

First time with OHS, stopped in middle to check and see if form was good do to wrist pain...

as rx'd on treadmill
13:24
m/5'10"/160

finished up a couple hours ago...subbed PU's for run. this was my first time doing OHSs and my thumbs are still numb. something i did wrong? bad form? any ideas? thx

m/31/180

as rx'd

14:20 not my best performance so I definitely see a pr next time around.

Good job Matt you killed it today!

m/43/175

as rx'd
12:14

active recovery day.

ran 800m, 20 pull-ups, 30 dips, 50 sit-ups.

I'll do Nancy tomorrow.

as rx'd: 14:02

due to time constraints and the fact that tucker refuses to put in a track at gsx, i had to do this at the stupid bally's track. more dumb asses getting in my way than ever before. one guy actually knocked me into the wall. (rynogsx: how badly do you think that pissed me off?) would have been a sub 14. won't go back there i think.

some great times on the board today. great job everybody.

I didn't do Nancy because my foot was hurt and it involves running. The nurse on campus said that it was a stress fracture. Instead, I did three rounds of Barbara:

3 rounds, for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

male / 19 years / 125 lbs / 5'4"
25 minutes, 18 seconds

33YOM 198#

First time as rx'd

27:12

Question on grip width:

I'm 6' tall, with proportional wingspan. Been trying to keep my hands a few inches inside of the collars. Sometimes they slide out to the collars though. That seems to make it easier on my shoulders. Am I cheating myself if I let my hands go out that far?

Oh, for the people struggling with shoulder flexibility, get a broomstick, get in the OHS squat postion, and then take the stick slowly back to the small of your back for 10 reps. Great stretch before OHS or OLY. I got 3 pieces of 2' PVC pipe and made a collapsible broomstick that fits in my gym bag.

25M/6'6"/245lbs

No Nancy today. Instead did:

"International Burpee 500"

teams of two race to 500 burpees. Only one team member can do burpees at a time. Partition reps among the two team members as needed.

my team's time was approx. 31 min.

"Short Heavy Nancy"
200m Run
10 OHS 135#
9:26

PRE (KG)- Snatch x 1 x 70-75-80-85-90f-90f
Snatch Pull x2 x 90-100-110-110-120

24/m/152

Nancy 'lite' - 80lbs: 17:31

Went lite since I have a triathlon coming up this weekend. Time was about 3 minutes faster with only 15lbs less.

Coach and all staff that participated in the 7th SFG Level I Certification,

Thank you for your professional seminar. You once again proved to the community that Crossfit is what "right" looks like. We will take what you have taught us and continue to apply it to our daily routine. Thanks again for everything.

Bush

m/34/175

Subbed 65#

18:18

M/52/205
33:00 Did 75 lb OHS. All sets unbroken.

"Nancy"
79 degrees
OHS bar only
14:38
Previous 20:48, big improvement!
Did 3 sets of 10 95lb OHS. Next Nancy, will do as rx'd.

Erged 400m instead of running in and out of the Durham, NC Mold's Gym.

OHS at 75, nuked a quad

Been a while since I last commented
Anyways did Nancy for the first time and as a result performed OHS for the first time.
I had dislocated my shoulder in 2002 and for a year or so after that, my shoudler popped out of the socket frequently. I refrained from doing any severe shoulder exercises for a while till I got into crossfit a year ago. Since then i've been started light but have involved many oly lifts that involve shoulder movements and I especially dig wods where it involves Shoulder Presses, Push Presses, and Push Jerks.
Since doing crossfit, my confidence in shoulder strength by building muscle around the joint has increased a lot and i LOVE double unders which is great for ROM of shoulder.
Sorry I know this is long, but I just want to share my excitement for crossfit as it has benefited me and refrained me from getting a needless surgery.
Anyways, did a scaled version of Nancy today:

5 Rounds of
400m Run
20 reps 45# (new at this)

22:18

Nancy as Rx'd in 16:10, PR by 53 seconds

Anthony (M/29/170)

Deadlifts
45x5
135x1
225x1
315x1
405x1
425x5

Didn't have time to do Nancy afterwards, but will try to catch up in the next couple of days.

24:29 bah! vs
20 mins flat 4/30/07 vs
25:10 1/2/07
29:36 8/12/05
32:35 6/28/05

10 min ellip wu 19/19.

m/32/175
As rx'd
18:34

Right arm/hand a bit numb after w/o. Pry due to ongoing rotator cuff problems.

24:00 as rx'd

dsdsdsdsdsdsdsdsdsdsdsdsdsdssdsdsdsdsdsdsdsdsdsdsd

41 M 190#

CFWU 3X

My first "Nancy"
17:30
My OHS SUCK! First time doing these only did the bar :( I know I need to practice these. Squat rack on the bottom floor, track on the third floor, that slowed me some too. No excuses, I sucked today. Practiced hanging snatches after it all and played with a 15 # medicine ball too.

dsdsdsdsdsdsdsdsdsdsdsdsdssdsdsdsdsdsdsdsdsdsdsdsd

4/16/08 - 23:15 - first time as Rx'd - PR
1/24/08 - 17:38 with 75 lbs
11/26/07 - 21:19 - 75lb OHS 1st 2 sets 45lb OHS last 3

I can't do Overhead squat because my arms don't go back like they need to. How can I change that is there a muscle I meed to strengthen or is it just stretching.

36yom/6'/200

Nancy as rx'd

15:55

d - 29m/170

15:28 as rx'd

pr using treadmill

j - 34f/123

19:30 w/65#

knee still not 100%

M/22/178

Rx'd 12:37

28:36 75#

I hope it is okay to count the distance to the treadmill and back (65 meters each way) as part of my 400.

19:35 as rx'd

19:40

Compare to:
080119 - 18:25
071124 - 19:36
070903 - 14:38 (45lb. OHS)

this was a quickie..but DAMN i feel it so bad.

took me about 17 minutes. i did 135lb front squats instead since my old college shoulder injury refuses to go away..or i could just have really bad form.

did the 400m on the treadmill at 8.5rpm
front squat 135lb

235lbs/m/82nd Airborne

400m on treadmill at 8.5 rpm
135lb front squat

17 minutes

hurts like hell already.

I can do better!

23:14

Treadmill 9.0

Did Helen today with my girl's basketball team, subbed 24 pushups for the 12 pullups...used 50# dumbbell for the swings...12:25..

19:45 Feeling good

15:47, as RXed.

Nancy on 400m track
Sub'd 85# in lieu of 95#

20:33

37/m/165

Five rounds for time of:
460 meter run
75# OHS, 15 reps
23:35

7mph 1%, 7.6 1%, 8 1%, 8.5 1%, 8 half 1% half 0%
85# ohs
20m 20sec

as rx'd in 17:58 but my wife interrupted me for 56 seconds. so need to beat 17 minutes next time.

30/M/190

as rx'd except we used 85# instead of 95

16:20, that's more than 3 minutes better than last time.

John

M / 24 / 6"3'/ 250

Third day doing crossfit....First Nancy....Wow
65# overhead squats 400m on treadmill
3 rounds only!
400m time 1-1:15 2-1:35 3- 1:45

Im gonna feel this in the mornin

29 yom, 180 lbs

16:30 (pr) as rx'd

27 yoa male - 5'10" - 173#

11:06 as Rx'd at Station 08

42/170

I warmed up and did a little jump rope and was going on a short warmup up run and felt the familar pinch on my left calf that said "no more running". May have had something to do with the 10K over the weekend. Subbed 400m rows instead.

OH squats as rx'd

17:03

40/F/130

23:45 — 53# OH Squats

36/m/5'8"/213#

CFWU

Nancy, subbed back squats for OHS (not enough flexibility, could not stabilize the weight...but preferred larger load than scaling down weight)

22:45

Weather was great. 60-65 degrees and sunny. Wear sunscreen, pinhead. My shaved head is now a bit pink. But holy crap was it great getting outside. My daughter (almost 6) was running windsprints after I finished. Love seeing the Crossfit attitude rub off on her...

M/35/158
subbed 65# OHS, 400 was on TM (arrrgg).
13:40 all OHS unbroken and deep so next time will up weight to at least 75# and use a rack to save time.

F/35/153
16:10 subbed 45# OHS (all unbroken), 400 was on TM (0 incline)

First WOD with OHS for us. Form felt good.

Not going to be such a Nancy on Nancy next time!

"Nancy"
Five rounds for time of:
400 meter run (SUB .25 mile run on treadmill)
95 pound Overhead squat, 15 reps (SUB 65#)
16:19

AMPed #278: Caught ya! How much weight on those jumping squats?

Business travel today..."Nancy" tomorrow.

M/5'11"/167lbs
17:24

about 25 minutes

Thanks for the answer, did it for time. Threw up, man im in bad shape.

M/23/180

13:45 RX'd

Need to work on OHS just a little bit more, felt as though they were a little weak. But otherwise a killer workout. Counting down till Friday when I get my new tattoo.

Thanks for the answer, did it for time. Threw up, man im in bad shape.

M/23/180

13:45 RX'd

Need to work on OHS just a little bit more, felt as though they were a little weak. But otherwise a killer workout. Counting down till Friday when I get my new tattoo.

David
M - 32 - 5'10" - 175# BW

CFWU x 2 x 15

WOD as rx'd: 35:03.76

Notes: No compare time, first try at Nancy. Shoulders weren't recovering between rounds and slowed the time down tons.

f/29/5'9/135

1st Nancy
4 rounds:
Run 400m
10 42lb OHS

13:41

22/m/172

I hate OHS sooo much.

As rx'd

18:28

Subbed front squat for ohs because of shoulder problems. 17:03 M/23/175

27/m/155

75# OHS

19:02

M/19/188/5'6"
As Rx'd: 17:25

Had to find my groove on the OHS - first 3 rounds were broken, 4th and 5th were not. Sub 14:30 next time.

Nancy:

16:30

scaled the OHS to 75lbs

I dunno. Am I missing something here? This is my first "girls" workout, and it left me totally drained, but my time isn't so bad. (did WOD as posted)

12:50
F/17/5'8/170

First time posting

7 weeks into crossfit

Nancy as Rx'd 17:35

33/M/185

Nancy as Rx'd
15:45 pr by :55

John in NY 48/68"/160
Stretch
Jog .35 miles
All runs @ 9.4 mph on TM
111# back squats subbed for 95# OHS to meet Doc’s Rx of no upper body activity. This is week 3 and its killing me.
17:05

Jeff in VA 48/70"/186
Stretch
CFWUx1
All runs on TM
OHS scaled to 65# - form better but still not ready for heavier weight.
19:54

ran 320m instead of 400m. Little did i know my college indoor track is only 160m around....

10:36 min.

19:45

first time doing this one
took pee break in round 3
leaned a little forward and dropped bar round 4
definitely looking to improve next time

Female
19 yrs old
160 lbs

Nancy: 18:52
(Overhead: 45 lbs)

M/23/180

RX'd=13:45

Feel as though I need to work on OHS, seemed like they were a little weak. But workout overall was great. Counting down till Friday till I get my new tattoo!

First time, subbed 65# due to bad form and wind. Oklahoma sucks.

14:30

M/36/6'0"/170

Nancy
Treadmill 400 meters for 5 rounds
OHS 95 lbs first round then 65lb for last 4 rounds

Time: 18:17

Never did OHSs before. Much harder than I thought.

m 28 5'10" 185#

My first Nancy
13:17

Did squat jumps (no weight) instead of 95 lbs. squat, did not have access to weights.

You are welcome memuc

My first Nancy
23:48
Lots of room to improve, but I'm loving it!

@#440:

Oh I see, I did back squats, not overhead squats. Haha. Still a newbie at this. It was a fun workout though.

#193 - Steve Mock

I ran a marathon less than two years ago while only training for 4 months and I can tell you it was very time consuming and VERY hard on the body. I was running 5 times a week, eating 6 full meals a day, stretching and icing after every run and I still lost 10% of my body weight.

Looking back on it I wouldn't have the energy or time to crossfit. The distances of my program increased every week so I would of probably quit crossfit about a month into it.

If you've been running for years and you only care about finishing then it should be no problem. But if you want to give it your best effort crossfit isn't going to help your time.

Check out the program I used http://www.halhigdon.com/marathon/novices2.htm

16:28 as Rx'd. Never seem to do well with this gal.

Never done OHS before so I only used 45lb.
First time at Nancy!!

23:52

I'm loving crossfit :D

37/m/245

20 lb overhead squats

18:31

as rx'd, done on treadmill
18:48
Too much resting during OHS, brought hands in and I was able to keep it a lot more stable

about 20-25 seconds burned in rounds 2-5 waiting for the treadmill to get up to speed. but, i counted my starting snatch and any push jerks off my shoulders from resting as reps, so time is as was recorded

TIME - 16:40(PR)

m/25/218/5'11"

As RX'd:

16:26...run was up and down an incline

During lunch did the crossfit endurance wod, I chose running for today (I know wise choice what with Nancy and all)

200m - :38
400m - 1:14
600m - 2:05
400m - 1:17
200m - :35

Did this on same incline as the runs in Nancy

Mike as Rx'd: 17:42 (PR by 1 min)

Nancy
5 rounds
400m
95lb bar 15 reps

17:33 with 65lb bar,
should have done heavier.

24:39

17:05

as rx'd

shoulders were tingling after this one!

33/M/175

15:05 as Rx'd

First time doing over head squats. Took like 15 mins to recover.

19:28 as Rx'd

4 min slower than usual, but still working on getting my back up to speed. Seized pretty bad after second round so walked around a bit, loosened up, and continued.

ow my shoulders.

75lbs instead of 95lbs. 13:21

16:06

treadmill, 45# ohs

15:47

Sub 64lb OHS. Form was OK but there were a few ugly one that were a little short of full depth. PR today by almost two minutes and that was with 44lb OHS.

36yom
5'11"
155lbs

MAWL

A - 17:57 / subbed 45lb.

M - 19:54 / subbed 65lb. first three rds., 75lb. for last 2

First time OHS for both

I've already made two comments today so I hope this doesn't exceed my limit... I love OHS! Today's WOD was awesome and I'm finding my OHS confidence improving dramatically. Did 75# today, which was a big jump over the #45 I did last time and all sets were unbroken! I am sure next time will be as rx'd!

46 - 6' - 210#

CFWU x 3 (Moderate intensity)

"NANCY"

As RX'd: 14:04 (PR by over 2 minutes)

m/36/200/6'2"

'Nancy' as rx'd

15:07, all sets unbroken, pr by almost 5 minutes

11:58

I was so stressed at work. This workout felt really helped me forget it all. I just turned of my mind, and went for it as hard as I could. First time through Nancy. It definately plays to my strengths.

56 y.o. 5'10 154.

65lb overhead squat
500m run

18:51

15:05 with 65 lb. First week doing crossfit. That was hard but fun.

Only had time for 3 rounds, and I didn't keep track of time, but I know it wasn't good because the running/cardio kicked my ass. The squats were no problem though.

Couldn't get through it. Made it through 3 rounds and I couldn't do the 95 lb overheads so I subbed back squats. Does anyone have tips for getting better at running? By the third round I felt like I was going to pass out. I've never been able to run very well long distance, I feel like I can't breathe.

2nd day on crossfit.. it might kill me.

as rx'ed

17:00, -4 from last time

:-)

23/m/170

As RX'd

13:50

12:54 (pr)

080119 was 14:03

25/m/6'0"/165#

CFWUx3 (-) 2 rounds overhead squats, (+) 15 push ups per round

2 rounds as rx'd, 3 rounds with front squats in place of over head

4 min- 4 min- 3 min- 3 1/2 min- 5 min

Total 25 min

M50/170

25:50

did thrusters by mistake

26:29

29/m/200

15:57 modified

95# OH half squats. focused on correct bar position and stabilizing core... next time will work on getting full ROM on squats. otherwise felt great.

F/27/168/5'8"

Nancy
12:15
PR by 23 seconds plus 10 extra # on squats

subbed 65# back squat (read it wrong will do OHS next time)

M/22/185lbs/6'

18:27 (95lb Thrusters) Trouble with OHS,(balance)

Thanks Nadia! I am glad to be back! I am going to this workout tomorrow! Very long hours on the golf course today! Thanks Paul, #51 also....glad to know Kate is still into the xfit. I so miss her posts!
I met my husband's challenge yesteday and did my first totally strict pull-up (I had given up on that months ago) Oh wait! I did three in a row! Are you kidding me!!! I'm not sure who was more proud....this is good stuff!

5'3"/50 yy

27F/168/5'8"

Nancy 12:15
PR by 23 seconds plus 10#

subbed 65# back squats

M/40/6'2"/200

.25 mile (Outside)
45# OH Squats

17:41

Janet 49/f
17:05 modified bar back squats

Scott 48/m
14:58 modified bar OHS

Did the 300 work out with my Scullen Buddies this morning and came back with Nancy tonight

16:58. that was harder than i thought.

23:39 with 75lb OHS - 4 Rounds
Really slow today...feeling like I hit a wall

First time as RX'D.
18:21
runs on treadmill w/ 2% incline and average speed around 9.4mph.
I would have ran faster but my calves are killing me and feel almost as if they are pulled from the 10k the other day.
I am happy with my time since last time I got 17:33, but i used 65 lbs. and didn't do the last set of OH squats.

As rx'd:

16:57

Damn treadmill runs. I need to go faster. PR'd by almost two minutes though!

Also did my hang power cleans afterwards.

115, 125, 135, 145, 145, 145, 155(f)

subbed 65lb ohs...
400m runs on a treadmill...

22:56

First time with this workout. Had to modify and use 45#

22:42

Clearly my OHSs need work! Completed the runs in 8:18, the rest of the time was spent on the OHSs.

Thanks ryan. It felt good today.

Ken,
Next time you're at Bally's just announce that the tanning bed is now open and that should clear the track for you. BTW 11:58 today

M/5'8"/160
17:43
65lb squats

38m 185
first time doing this one
17:00
had to run through gym to get outside. Still, kinda dogged it on the runs. the OHS were no problem. Faster next time for sure.

Thanks Ryan... I felt good today

Ken,
Next time you're at Bally's, just announce that the tanning bed is now open. That should clear the track for you. BTW 11:58 today

35/f/155

45# OHS

27:58

Squats ended up being broken up into 5,4,3s. Killed my wrists. Runs were just long enough for my shoulders to recover.

47/M/215

27:14

M/36/141/5'-5"

as rx'd @ home,treadmill,
OHS: 10-5, 10-5, 10-5, 8-7, 8-7,

19:31 (PR by 4:19)

23/m/160

15.58

95#
speed 11 on treadmill

38/m/185

today as rx'd
11:57

37/m/180/5'9"

Rest Day Workout- 4 mi mountain ruck march,
1x max pullups-46, 1x max ring dips-23, one arm DB Bench and bent rows, 300 sec. FLR static ring hold 1000, 500, 250 rows.

AM- Tire flips, 160# Farmers walk, Burpee Broad Jumps, Tire Drag Sprints, 100 meter Sprints

Notes: Feeling smoked, tired, fatigued, sore legs before start

PM

WOD As Rx'd- 14:20 PR, all OHS unbroken

as rx'd. I suck at running. Shoulders got tired as well.

1)2.58
2)3.27
3)4.20
4)5.19
5)4.26

T: 20.32m

3m faster than last time

M/46/145
CFWUx2 and 2 lap jog of track

"Nancy"

As Rx'd unbroken
At the track.
16:43 PR

tt: 20:32

wow need ohs practice

That felt great.

+10 lbs (to 85)
PR by 9 minutes (23:33)

OHS broken 9-6

m/37/175/6'2

on a treadmill, otherwise as rx'd

21.09

just destroyed by skichiwa!

Subbed 55# for OHS.

18:31, but ran too far (around the block is a little more than 400 meters). Based on the distance and pace from my Garmin (GPS), I adjusted the time to what it would be if I had only run 5 x 400 meters, and adjusted time is 16:31, which is a PR by 1:16. Next time I will try to go to 65# for the squats, but a warm up at 55# felt pretty shaky -- it felt much more stable when I was actually doing the workout.

Subbed 55# for OHS.

18:31, but ran too far (around the block is a little more than 400 meters). Based on the distance and pace from my Garmin (GPS), I adjusted the time to what it would be if I had only run 5 x 400 meters, and adjusted time is 16:31, which is a PR by 1:16. Next time I will try to go to 65# for the squats, but a warm up at 55# felt pretty shaky -- it felt much more stable when I was actually doing the workout.

M/31/170/5'11

CFWU X 3
400m laps dirt track
DB OHS 50/40/40/40/30

21:30

1st post. 1st Nancy. CF for 2 mos. Light on shoulders, RC injury 6 mos. Core/leg and cardio focus. Have cut 15# since start. Grateful to Coach and all on CF team.

25/f/5'2/130#

breakfast: run 36 minutes = 4.8 miles

cfwu, warm-up OHS 45x10, 65x7, 75x5

WOD: "Nancy"
5 rounds for time of:
400m run
15 x OHS @ 85#

time = 13:55
20 seconds slower than previous, but 5 lbs heavier on OHS. luv this workout - leaves me drenched!

21/f/5'7"/170

20 min

Subbed rowing for running and 45lb over head squats. This one was tough!I have never done overhead squats before.

mod to 5 rds of 500m row, 10L/10R OHS (16kg KB); 18:27 = 3:13 + 3:45 + 3:55 + 3:53 + 3:39

m/27/187
3 x CFWU
Nancy
Rx'd as Rx'd
20:03
95# a little too heavy go lighter next time

After a CF Total on Mon (820) and rest on Tue, yesterday was my first day of CrossFit, which just happened to be my 27th birthday! I'm working a year in delay right now so this is Wed April 18 2007 WOD.

Male
27(!)
85kg/187lbs
180cm/5'11"

CFWUx3x10reps

WOD
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps

16:45
--16kg/25lb SDHP
--22kg/48.5lb Hang Power Snatch
(my first workout so I cut back a little)

I practiced form with bar between WU sets. I also tried Rx weight. It was possible, but I had a birthday dinner I wanted to be able to enjoy(!) I think I had great form throughout, though I had to take pauses every 20 and 7 reps on the last set (still holding the weight in lowered position). I felt great. Sore today, but ready for more!

BTW, all the old Japanese people at my gym here already think I'm crazy for merely grunting during my normal weightlifting. I got stares all day yesterday throwing weights around and sweating, heaving, and groaning. (^_^)

M/32/222

Legs feel powerful and weak as hell at the same time...great feeling.

Anyway, I modded a bit to get the reps
1st 95# (failed on 13,14,15); 2nd 75# (failed on 12,13,14,15); 3rd 65# all done; 4th 65# all done; 5th 75# all

Had to use treadmill for 1/4 mi's

tot time 26:13

Subbed with 75# OHS
24:45
Thought I did good but looking at the other times I need to work harder.

17:30

M/32/218

Good workout...no time.. OHS felt good, form improving, extra time put into working on shoulder ROM. Feeling the beni's..

subbed 65 lbs OHS
22:30

Sad performance, but my first time with this girlie.

35/m/82kgs

30kgs ohs x 15
400m

x5

19:12

+90 sec - :(
stitch killed me mid way.

M34/86kg

CFWU D8 P5

OHS with bar (20kg)

22:30min (26.30)

Next time 25kg. Very hard on the knees at the end when tired.

As rx'd
19:58

Had to sub rowing and couldn't do overhead squat so I just did regular squats with a bar overhead. I need to work on versatility

sub 135# front squat. Not proficient yet with the OHS - but working on them

Jim 48/M/160 12:19 subbed 35# on OHS
Mark 28/M/220 22:08 subbed 45# on OHS

Nice work Shibe.Keep it up.

30/m/200

as Rx'd
15:56
first rep snatch.

40/m/205

OHS- maybe 1/4s, back doesn't like them

17:52

as rx'd:
32:35

35/m/211

40kg for OHS

Time: 15:58

Was good fun

25/m/200
as rx'd:

17:54

one day after the flu

BW 70kg
14.43
as Rxed

400m C&P Run
45kg OHS to Dynamax

M/29/170/5'8"

Scaled weight to 75 lbs
15:15

Ran outside with an appx. distance of 400m...inlcine on the way back. Hard to gauge an accurate time.

26/m/89kg

13:28

47 5'10 200

cfwu minus squats

45lb OHS Treadmill @ 9.3 mph w/1% incline

15:30 (includes time I had to walk to and from the bar from the treadmill

as rxd 12:55 @ 1% incline

Started with 75# OHS. Had to change weight mid way to 55#.

15:37

Lovin' it. Do work Ed!

Hadn't done overhead squats before so did 75 lbs instead of 95 so I could figure out form etc. Ran the 400's on a tread mill at 8.5 mph (9.0 on the last one so I should have pushed the others harder)
Time: 17:50. Will shoot for 16:00 next time with the quicker 400's. Nice workout, although I don't suggest doing it after having been to a ball game and having a couple beers and nachos earlier in the night. Pukey didn't visit but he seemed to be on my block the whole workout!

Nancy:

M/39/6'3"/225

17:43 ran on treadmill

cfwu
used just a PVC pipe due to injured knee
13:06

18:08

65lb OHS, run on treadmill @ 7.0MPH

21.02 on treadmill

subbed 75lb ohs
23:02 (last time 21:38, september '07)
ran 5 laps around basketball court for the runs

17:22

ran to culdesac and back
95lb OHS

m/27/225

as rx'd
17:30

Ran on a treadmill. Just getting started on the running, I haven't been doing much of it. Not a bad workout.

21:15...chelle was under 20

Corey, Apolloswabbie,

Thanks for your advice and comments yesterday. I realize I need to focus on flexibility as an element of fitness just like CV endurance, strength, what have you... I'm on it.

V/r,
TP

24:00

10/8/8/6/8 reps on overhead squat

as rx'd:

18:06

Great improvement since January:
(29:31 with ohs - 60 lbs)

15:58, 13:07 was pr last time, with 65 lbs.

m/37/235

I have never done OHS before so I scaled down to #45 to get the form down. Will improve next time!

time: 22:40

"Nancy" as rx'd

12:56 - PR!

Previous PR was 14:40.

14:52

couldn't use a bar for the weight, so used a 60 pound concrete ball for the squats

Egad, the wind is killer.

Only finished 4 in 20:34.

23/m/194
16:40
treadmill

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

23/152

WOD as rx'd

13:06(pr)

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

162cm, 72kg, 31yo M

As Rx'd, unbroken sets

Untimed but approximately 15 minutes

Bwt:155
:29::47
Have not done crossfit in a long time. I started a DOJO class and it has motivated me to get my ass back at it. So am back!

"Nancy"

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

19:09
F/115/33

28 m 5'11 170
13:32 PR

On the road so I sub'd 20 1 arm squat snatches using a 25# db (10 each arm) for the OHS. I also did not full on sprint given I have been feeling an old hamstring injury lately. Fully motivated to incorporate the pose method.

36/6'2"/195

Time: 13:03 as RX'd, New PR

All ATF OHS were unbroken

Ben's time: 30:41 as RX'd Good job Ben

M/27/209

17:47 (PR)

Could have gone a little harder.

Subbed 60lbs

18:14

next time up 5-10lbs

form was good

12:41 as Rx'd

M 35/226

as Rx'd

15:49
at home, runs out-n-back. slight incline out. runs are hardest part. breezed through OHS. First time at Nancy.

34/m/203

14:18
1st time ever with rx weight!

Completed @ home (with Big Al on runs) w/ 2x 30lb dumbbells for OHS.

Not timed.

Did this a day late with a row instead of the run, 13:33 was the result.

OH squats were tough, it's been a while for those. I managed to keep the weight overhead for all 5 rounds but there were many pauses during the 15 reps. All rows under 1:30.

Post-HSPUs??

M/28/190/6'0"

As Rx'd - 18:40

26/m/153

20:51 (did 75lbs the first round, then 65lbs the rest, didn't want to hurt myself)

I think I did pretty well of this one. I was on a roll up until the 3rd round, and then hit a wall, had to rest a bit, but the last two rounds were done really well. I probably should have done more weight, but this was my first overhead squat exercise, and I wanted to get the technique down. Katon, i got you!!!

Cobra CFG!

5min rope jump + CFWUx2

WOD as rx'd: 17.16 :(

30/m/185/68"
14:42 as rx'd

wife: 28/f/110
17:44 45# OHS

CFWUx3
24:52
Slower than last time 22:47 (guess I’m still recovering from last week’s cold)
At home in the garage.

Male 46 years 6'4" 234lbs

14:31 overhead squats with empty Barbell full ROM..although gassed from run on treadmill move up to 65lbs next time...run faster treadmill was at 9.0 move closer to 10

Runs on the treadmill at 1.5 incline and I used 115 lbs. for the OHS.

14:00

Age 52/BW 250# "NANCY" - subbed 500 meter rows for run, otherwise as rx'd (17:39). Over 20 minutes last go.

18:13 sub 20lb. OHS.

36 yom/5'11"/205 lbs

CFWU x 3

As rx'd 16:05

Bettered my last time by nearly 4 minutes

18:13 sub 20lb bar for OHS

M/31/198

CFWUx2 + 2x5 R/L pistols with stretch band

WOD as rx'd
left arm/hand a bit numb (as usual?)...

205lbs/33/m

42:36

Recovering from hamstring pull. Took it easy on the run.

23/m/195

as Rx'd
13:00

15:23

33m/180/FD#9907

Nancy
400 on treadmill
115# squat
14:08

27/m/238/FD#0706
Nancy
400 on treadmill
95# powersquat
15:19

24yo/M/5'8"/130lb

66lb squats

14:34

18:50

22/F/170
16:50
45# overhead squats

39m220

as rx'd, 24:30 incl time between cage & treadmill

36/m/220

45# long walk through gym to bar @22 min

33/m/167

Subbed 120 rope jumps for each run.
OHS:
95x15
95x15
85x15
75x15
45x15

Total 29:30

33/m/135

14:36 (used 60lb DB for overhead squat)

34/69/195

As Rx'd:

21:11

Bad day at the office.

extra rest day
Johan

As Rxd. 1st time as Rxd for this one.

27:00 grion still hurts, runs were slow 7-7.2 on treadmill.
OHS broken got 10 in set though

1st Round as RX
2-5 W/75LB's OH

32:52

Smoked Me!

First day over 60 degrees since last fall.

m/29/195
As rx'd
16:42

Used 69.4 lbs -didn't want to kill myself

14.59 at a track

Had to break squats up on last 2 sets but didn't put the bar down. Took maybe 5 second breaks so my legs wouldn't give out. quads were wasted so I had a tendency to lean forward a little toward the end but hips still got low enough.

as rx'd
12:00

Never done overhead squats before -- had to back-off the weight a bit. Got funny looks after dropping the bar forward the first set. Got funny looks again after dropping one 25-lb plate off the first side, then the second side, on the second set. Need to practice more. :-)

"Nancy" with 67#
14:58

scaled to 30k for OHS. Runs were 450m. Time 16:47mins

4/16/08
m/48/210

First time with overhead squats. 65# first set,
75# for remainder. Didn't push myself real hard on the run. about 30 min.

46/M/185
Weight for OHS
95
95
75
75
75
22:07

A day behind..

CFWU x3

WOD
:13::50

Felt good. Probably could of gone harder on the runs. Done on a treadmil @ a 1.0% Incline.

Get some, Go again!

23/M/150

16:11 As Rx'd PR

M/33/170

Sub 45lb OHS

15:02

Sucky, sucky, sucky!

I literally felt drunk afterwards and my hands are still numb.

Subbed 65# OHS
Ran on Treadmill

15:25

22/M/162
-----------

Subbed 22.5# Air Squats x30
Ran with 22.5# Vest

Stopwatch didn't start when I clicked start...
Somewhere around 16Mins

M/50/6'/195

45# bar for OHS, finally did 5 sets of 15 all the way thru, getting better

22:09

22/M/6'1/186

As Rx'd
15:58

Did the runs on a treadmill which killed my time. I'm estimating this slowed my time by at least a minute.

M/22/212

As RxD

11:36 PR'd today!

m29/6'2"/202

12:58

420m run

scaled down to 45# OHS...sloppy form but still performed full range of motion..

14:17

Jeff-
12:15 @ home runs outside
Charity-
15:12
as rx'd w/ 95# OHS
runs outside

44/76"/192

subbed 150 rope skips for runs
85# OHS

25:18

As rx'd 15:24

m26_6'-0"_177#

as rx'd

1- 2.19
2- 2.29
3- 2.33
4- 2.38
5- 2.42
--------
12.43

As rx'd. Arms almost gave out a few times. Thanks, midline stabilization!

15:39

When my granny was ninety-three, she did Crossfit better than me...

29.17, 1st time as Rx

Done 4/17
Increased OHS weight to 75# and it crushed my time.

19:35 (PR is 17:22)

M50/200#

Warmup: 500M row + CFWU + 35# KB swings and C&Ps

WOD: 16:27 with mods

Mods: for OHS, did 20x reps with 35# fatbar

Split times:
Run: 1:39 1:44 1:47 1:49 1:41
OHS: 1:23 1:24 1:21 2:23 1:16

Nootes: Performed 080417 at Boeing Rec Ctr. Finished up with more KB swings, snatches, and TGUs.

scaled down to 45#

14:45

14:30
sub 35 then 30# db's for OHS
wu=30 min std hyatt elliptical lvl 15, cfwux3

scaled OHS to 75#

27.27

Ouch, my legs....they hurt! I am finding it difficult to complete the transition between sitting and standing.

'Nancy' Done 4/17

57/M/196 Row 500m, 65 lbs OHS 24:45

47/F/127 Row 500m, 42 lbs. OHS 21:42

38/m/193

200 abs
as rx: 5 x 400 m in 145-150 sec each
5 x 97.5# squats in about 5 minutes with no breaks in between.

3 x 8 DB flys at 30#
3 x front rows with 80#
3 x 10 cable tricep pull downs at 110#

22 minutes of eliptical stair climber at max elevation with sprints every third minute.

Ever since I was introduced to CF and found out about overhead squats, I discovered I have years and years of shoulder inflexibility to deal with. I've avoided working on them like a chump, but decided this was the one to kick start things and beat down that weakness!

CFWU, dynamic warmup and some ladder drills and then "Nancy"

Got one rep of 95lbs, dropped to 65 and got one and then two and dropped again to 55 and got one and from there out it was me and just the dang bar, fighting for position the whole, sad way.

That said: 28:09

The good news - it's still a PR :-). We'll see what type of progress I can make on it.

77777777777777777777777777777777777
77777777777777777777777777777777777

Subbed 45lb vs 95 (add 10lbs next time)

21:21*

treadmill

7777777777777777777777777777777777
7777777777777777777777777777777777

m/35/237/72inches
I'm pretty much behind a week. With a new addition in the house I haven't been getting my workouts done. Hopefully I can get back on track here. I feel a ton better when I do. So this was my first crossfit workout in just under a week. I felt really good. Upped the ohs to 115lbs and ran on a treadmill first 2 rounds at 8 mph 3 round started at 8 then dropped to 7.5 fininshed at 7.5 mph. New pr with a heavier weight even by 1:30. 14:01

29 yom 225#
as rx'd
15:01
green chile pork burritto chased me this whole workout

23/M/174

2 Hours of BJJ then:

2min jump rope instead of 400m run
45 pound BB overhead squats
30minutes to completed
First time doing OHS.

M/45/6"/194

Thursday 04/17/08

Scaled and Substituted as follows:
400 meter row
PVC Overhead squat, 15 reps

18:30

F/34/142/65"

CFWU X 3 45lbC on pull-ups and dips

BWU w/ stick X 2

Used stick for overhead squats - felt really burnt out today.

15:54 = actually feel great now and am happy with my time.

M/51/165 Thursday 4/17

Warmup: 5 min. bike, 15 body rows, 15 ring pushups, 15 ring dips

WOD: 22:34, but sub'd 1/4 mi. on treadmill for 400 mt., and scaled OHS to 65#. Still working on the technique and on flexible shoulders.....

as rx'd

21.04

combined with other wod.

4 Rounds of 15
95# Front Squat

65# on first4 rounds of ohs
45# on last round

time23.34

m/36/172

18:05(pr)

On treadmill at 1 degree grade barefoot. OHS at 55lbs. Need to go to 65 or better next time.

Not Rx'd: No oly bar, used two dumbells with approx 13.5-14kg on each, seems harder than bar.
Possibly 450m run (up and down my street)

Approx 31:30

m/53/180
45# OHS
1/4 mile on Elyptical
5 rounds
16:45
Working on getting more flexible.

M/27/192/6'1"

Subbed 65# overhead squats

24:54

65lb
33 min

30/M/147
First time doing OHS, so used bar in order to concentrate on form. Had to run up & down stairs between treadmill (10.0 each time) and weight room. Mercifully it wasn't crowded last night. Around 14:00. Liked this workout, can't wait to revv up the weight next time.

43 m 6' 212#

16:17 pr, old pr 20+min

41/f/5'10"/165

Tried rx overhead squat weight for women, but couldn't keep my balance. Dropped weight to 20 lbs. to keep form. Other than that as rx. Next time - more weight!

18:39

m/33/175

23:30

First time getting an unbroken 15 reps on 95#OHS (only 1st round), also a PR

19:51
2:40 faster than the last time I ran, and 1 minute longer than the last time I rowed. I'm pretty sure I'm a much more efficient rower than runner.

3:29
3:10
3:48
4:52
4:30

scaled CFWUx2
45# OHS
32:16

#43
#402

A good drill to increase your shoulder flexibility is to stand with your back against a wall, hold your arms overhead and do your best to press the backs of your knuckles, wrists, elbows, shoulders, spine, and hips against the wall. Keeping your forearms perpendicular to the ground and all those points in contact with the wall, slide your arms up and down the wall as if doing dumbell presses. I think these are hard and I have pretty good flexibilty for OHSs. My workout partner found this nearly impossible when I showed it to him, but he is getting better, and so are his OHSs.

20:33 as rx'd

30/m/255#

22:53 as rx'd

28/F

45# OHS
25:38

m/43/6'/183

Five rounds for time of:
400 meter run
squat w/45lb dbs held at shoulder, 15 reps
18:46

24:00 as rx'd

31/m/5'8"/177

20:30 as rx'd

Had to skip this one because of a migraine... :(

Used 85lbs

Treadmill - 9.0 @ 2%

15:40

Ran to Klein's mailbox.

Overhead squats 55# got heavy, technique decreased, did bar only after two sets, couldn't do 12, did with just arms over head.
Need to improve depth of squats.

Subbed 75# for OHS

18:44

14:05 scaled the weight to 70 so i wouldnt be sore for the coasties tomorrow...

Nancy's a tough girl, i like her

RX'd
17:26

At 2 outside. Need ball to jude depth of squat. Some numbness in the wrist and hands.

As rx'd

14:51

I hate running, but hey you gotta do what you gotta do.

16' doing 70# front squats, still working on squat form/flexibility. I could probably shave a minute or two off for chasing another gym goer who took my barbell.

M/ 34/215/6'1

as Rx'd

13:37

new PR
tried some pose technique for the first time, what a difference.

WOD: Mod.'d "Nancy." My usual WU's segued into a light "Nancy." OHS done w/45# with runs on TM, 5MPH @ 1% grade. Including WU's, I ended up doing 6 light rounds. Still fighting bad sinus and upper respiratory infection. 45:00; avg. HR: 140.

Post: Stretch!

as rx'd: 17:15(pr by 1 minute and w/ prescribed weight)
sets 1 and 3 unbroken on ohs, other three were broken @ 10 reps followed by 5 reps

did do 2 rounds of 10 reps of push-up to pull-up followed by 10 reps of 65# push press in 1:47 before doing nancy

400m run (Dudley Paige Park - slightly longer run than previous(24 Jan 08 @ Varna Park)

45kg OHS

14:54

23/m/5'9"/152#

Scaled to 65#

22:20, yuck.

as rx'd

13:58

"almost" as prescribed (90# instead of 95#)

5 rounds completed in 16:50!!

First Nancy - I am pumped!

22:34, slow, mostly due to long breaks on OHS. Suffering from poor sleep and diet over last two days, but did it w/ 75# OHS which is the highest weight I've used so far.

CrossFit Snohomish-Trainer *Jeff Vale*
45lb OHS
Right hip problem on second 400
22:10

3 rounds in 9:45 and then I had to split...

pretty pathetic; I would like to hit sub-15 for 5 rounds and then I'd feel OK about the enterprise.

75# OHS
50 strokes on the rower
my OHS stinks bad!
17:40

Mike F:

as rx'd 13:53

75lb overhead sqt
400m row
20:41

20:30
Last time was 25:33, I'm pretty happy with the improvement, though I feel I could have pushed harder.

I still need to work on the flexibility and depth of the OH squat.

23:28

Runs on TM @ 1%

All sets broken for OHS.

34/M/160

as rx'd 16:02

pb by over 6 minutes and with the rx'd weight (old record 22 minutes with 75lbs)

M/35/5-11/213

As Rx'd
27:50

The first time I've run since ACL surgery. Used Pose. I felt pretty good. Had a little twinge on the inside lower part of my knee. And my chest hurt from breathing. I'll have that Grastoned on Monday.

41/M/172

OHS: 75#

otherwise as Rx'd

21:02

6'1m/200/27

12:45 as rx'd

Playing catch-up
pre: cfwu
post: Missed deadlift workout

Did 3 rounds in 9m34s then 375lb dreadliftsx6

Posting this now, but did the workout on schedule

First time with overhead squats. I think I had about 75# on the bar

Total time: 20:45
Best 400 on treadmill: 1:53
Worst 400: 2:01

"Nancy"
BW 183
Five rounds for time of:
400 meter run (at home, very hilly course)
95 pound Overhead squat (subbed 35#), 15 reps
Time: 34:35 (Did not do last run)

Did exercises in reverse order.

Just call me "Nancy boy". 10 more # than last time.

24:00

subbed 1:30 bike for 400m run

38/m/194

13:03 as rx'd

43/f/5'6

cfwu

wod
45 lbs overhead squat
run on fivefingers

17:49

Worst move for me is now officially OHS. Started with 75lbs. form horrible. moved to 55lb. form still awful felt something hurt in my knee, because my knees seemed way to far forward as if flexibility wasnt enough to balance the weight well behind my head to allow my hips to move far enough back...a lot of these, I ended up on my toes.

19 min

As Rx'd

22:25

Ran on treadmill at 11.0 each round

age 18 bw 170
15:13
70# ohs

should be able to do as rx'd next time

500m row sub
18:03

m/24/6'3"/206

subbed 30 kg for ohs
and treadmill 400

29:10

it was strange as well my left arm went numb...i think it was from holding the bar the widest i could or i just positioned it awkwardly above my head and pinched something in my shoulder

34 M 195

As Rx'ed

20:35

27:40

First 2 rounds I used 95 lbs for over-head squat, last 3 I used 65 lbs.

27YOM
5'10''
195#

WOD as Rx'd:
10:50

CFWUx3
subbed 500m row

13:55

46/m/160

Subbed 70 lbs thrusters

20:00

2 hours soccer instead. My gym is poorly set up for this work-out and I don't have any equipment I can take to the track yet (summer project is to build some!)

"Nancy"

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

Scaled down in preparation for BJJ Comp this weekend:

3 rounds for time of:
400 meter run (2% incline at 11.0)
10 kg. Overhead squat, 15 reps
Time: 10.57

http://fraquellibjj.blogspot.com

29:15

15:00 as rx'd

Powell

16:40

I used a 45lbs plate and would do 5 overhead and then 10 front squats

22:30

44/m/195/5'9"

24:51

Struggling to overcome flexibility issues on OHS. I subbed 30kg. At least I got below parallel every rep. I'm a type I diabetic, and I got hypoglycemic during the warm up. My legs felt like molasses today.

Age 35
BW 150#

As rx'd:

16:00

30 minutes

slightly scaled down overhead squat at 41.6kg

time: 21'36"

m/ 29/ 68.1kg/ cf since 1/08

cfwu x 1

subbed 80# OHS TM - 9.0 w/ .5 incline

18-19 minutes...

cfwu x 1

30/M/197

16:40 with 85# (vs. 21+ and 80# last time in Jan)

M 35/157 Completed on 18 APR 08
CFWU 3X15
Burgener WU
400M Run
45lb Overhead Squat (I had 95lbs for 3 reps but dropped it on the fourth.)
16:25

M/28/6'2/195 Martial Artist: TaeKwonDo - 3yrs.

Pre-workout Meal: whey, 1 apple

Warm-up:
- 7 minutes of rowing #4
- Dynamic hamstring stretches

WOD: Nancy
- Completed the following
Round 1:
- Ran 400 meters, 10 OHS @ 95lbs, 5 OHS @ 75lbs
Round 2:
- Ran 400 meters, 15 OHS @ 75lbs
Round 3:
- Ran 400 meters, 15 OHS @ 75lbs
Round 4: Did not complete.
Round 5: Did not complete.

Time: 11:52

Notes:
- I am very disappointed in my workout. I was on track to beat my previous time of 20:25 and using more weight on the OHS. My last Nancy I used 65lbs on the OHS.
- I probably can credit this poor workout on not eating properly throught the weekend and little rest. It was Flyers Playoffs.
- I am happy that I did handle more weight than previous attempt.

34 M 177

as Rx'd

16:30 PR

27/m/232

Got a late start, only got 3 rounds in before work.

3 rounds @ 14:38

Five rounds for time of:
400 meter run
45 pound Overhead squat, 15 reps
17:28 - will go up in weight for OHS next time

CFWU + wod modified to .25 mile on treamill and 55lbs for the squats. Completed in 20:25. Not too bad for a first try.

5 rounds
400m row
45 lb ohs
~24 min

175/m/6'

As Rx'd:

41:24

Extremely disappointed with this time- embarrassed to even post my time. Overhead squats are probably one of my biggest weaknesses. I need a coach to help me here.

38/M/180--Syracuse NY
As Rx'd: 12:44 (PR -0:22)

cfwux2

27:39 as rx'd
wow, that blew a#*

usually around 19:00

m/41/178

15:02 OHS scaled to 75#

had long walk from treadmill to weights; had to reset weights for last 15.

Couldn't get to the gym, so did my fav at-home wod:

AMRAP in 20 mins: 3 HSPU/6 burpees/10 walking lunges
>> 16 rds

M/27/230/6'3

20:08

m/34/5'9/176

CFWU - 3. 7PU each set.
2 sets superman raise.

No Burgener WU today.

22:01

Only 14 reps on 4&5. Scaled to 85lb on #5. Trouble getting weight above head. Took bar upstairs to track. Had to dump it a couple of times. This one pretty much did me in, but only did 75lb on 1-19-08.

2 hours later and right arm still numb to fingers.

Tech & depth on ohs felt good.

Found 1-19-08 results.

20:32. Started w/95. Did 8. Reduced to 75 for remainder.

Spent at least 1/2 min changing weight from 95 to 75.

145lbs/31yoa

Nancy as Rx'd (minus the treadmill):

400m run
95lb OHS (all unbroken, which is a PR!)

Time: 15:27

Previous was 18:24.

PR!!! Woo Hoo!! I did this at a globo gym in Dulles, VA, sorry, and had to run between the treadmill (again sorry) in the "cardio" area to the free weights. I'm pretty pumped about this.

Jennie: 26 F 160 5'9"
"Nancy"
Five rounds for time of:
400m run (ran around block >400m w/ up-hill)
65# overhead squat, 15 reps

Time= 20 min

25:40
subbed 65# overhead squats (bad shoulder..prob should've subbed 45# b/c it still ached after)

30/M/6'1/205

90 second EFX
45lb OHS

16 min

as rx'd 11:12

Had to snatch each set of ohs's.

Disappointed.

5 rounds of cindy - 2:40.

CFWU
On the road. Had to use a Globo-Gym. Ran on treadmill.
used 85# vice 95#. Previously used 65#. 20:54
m/47/198#/72"

26:15. The runs were ok at 6mph for the first two rounds and 5.5mph for the other 3. Had to walk a bit in round 3. The squats were difficult. first time w/ OHS. Tried the 35#barbel and found that I could only do 2. So switched to the 20# for the first 2 sets. Air squats for the 3rd set and 10# discs for the last 2 sets.

not at all myself today. Ever last MFG muscle on my poor body is sore. Again. And again.

started, ran, snatched, squatted & then dumped 65# @ 3rd OHS. Looked at Russ with pitiful face.

started over from beginnning @ 55#. ran 400m track indoors. 55# was do-able, whereas 65# just wasn't realistic. 21:30. it was really ghastly.

Stella misplaced her groove.

14:46 65#

(done 4/21)
Only 4 rounds in 23:07...169/185
Wasn't feeling it today, so cut it short. Runs on tmill (6.0,6.0,6.0,6.0>5.3) & OHS's unbroken.

CFWUx3
-400m runs on treadmill (0.25 miles; speed=9.6; 6:15/mile)
-sub'd 75-lb OHS
22:32 (23:31 last time)
-OHS went better - used shoulders to help stability; stayed back on heels better but still needs work; not enough depth

Meyer PR 22:45 this time 23:57
Plunkett- 19:00- w/ 45lbs
Edler 19:24 as Rx'd
Godfrey- 20:10 w/ 65 lbs PR 20:02

Nancy
<20:00
9607, 9703, 0506

Age 36
BW 183

CFWU 2x15

As Rx'd.

17:58 vs 18:40 last time.

EJEJEEJEJEJJJEJEJEJEJJEJEEJEJEJEJJEJJEJEEJJ
M/34/170
14:15 AS RXED

17:30
65 lbs.
Same next time / improve time

43/m/166

As Rx: 13:54

PR! surprising improvement over one month, think this was from warmer weather and two 10K runs and maybe stronger shoulders.

Jessica B:

sub 30# OHS

15:43

31/M/171

CFWU

75 lb X 15
65 lb X 15
65 lb X 14
65 lb X 13
65 lb X 15

Treadmill runs

21:50

M/20/6'1''/182

16:45

Treadmill run at 12 mph

26/m/5'9"/165lbs
45kgs(99lbs)
25:32
last attempt was 22+ mins but could barely OHS 90lbs at the time

About 30 minutes.

cfwu x 1
wod sub'd following:
500+m run (down stairs & outside of building)
75# OHS (1st 3 rds unbroken, last 2 rds 10/5)
23:44

XXXXXXXXXXXXXXXXXXXXXXXX
29/m/170
9.5mph on treadmill for runs
16:30

CFWUx3, BW 130

400m runs outside, 85# OHS

18:59, compare to 15:41 w/ 80#

Slower, squats in two sets each time. I will stick with 85# until I can get it back under 15 min.

Finished it as rx'd, didn't time it, will next time.

Followed it up with an intense tea-time involving a variety fine sliced cheeses.

Subbed 400m row for runs.
95# first set 15 reps straight
95#x7, balance failure, then 85#
85# X11, X4
85# X10, X5
85# X8, X7

24.52

did this one again on June 21 2008

13;40

as rxd on treadmill

45/m/200
19:11
scaled: subbed #75 over head squats

m/ 31/ 6-2/ 245

Helen as rxd.

17:03.

This is my best time by 4 minutes! All my OHS were done in straight sets with no breaks. Time to bump up the weight!

Oops! I meant "Nancy" as rxd!

m/38/6'0/204

as rx'd (run on treadmill)

22:10

27/m/6/218

as rxd 16:09

33/M/191- 17:17RX
Did anyone feel a tingling sensation in their hands an fingers after the over head squats?

First time doing OHS with weight. Used bar. 45# Will do more weight next round. 17:43

23:01