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?