MY FAV!

yes

Never tried this one before. It may be interesting because we do not know where 400 meters is exactly at our affiliate. Love overhead squats though! Can't wait. This is my fourth day on the main site, April is going to be main site month for me! I am excited!

hellooooo beautiful.

wow if outfitting a new affiliate...that gym floor could save a bundle over rubber mats!

Well, I am going to give this a hell of an attempt.

i'm doing this tomorrow!

Coolest CF box ever!

wonderful looking WOD. Can't say that I have ever done overhead squats...any hints or pointers? Love the Running part though!!!

Do Work Everyone. Mess this WOD up!!

Joe Hardy "Infidel",
260 paces is roughly 200 meters, if that helps?

Man I was hoping for more running and some lifting. I got my wish for once...now weather, you best be on your best behavior!!!

Grugly

oooh nice.

might have to try 75 pound though, my shoulders are playing up after FGB

Hahaha!!! Ok i'll suck BIG TIME on this one Buuuuu!!!! I think that i'll hit your second wod Eric Gohl but it's squat clean or power cleans???

Ah man. I want to do this one. One more day of sitting out. Then I'm back in action

#3 Joe
Download Google Earth for free. Type in your address and use the ruler. Map out any course distance you need.

WOW! Now I really regret doing Josh as a WOD on rest day, today the pull-ups killed me, now tomorrow the overhead squats are gonna kill me again, oh well... time to get it! Good luck everyone!

I was fearing 95# Overhead Squats with one arm. Tomorrow it becomes a reality.

Cool, Ive never done Nancy. Will have to scale the overhead squats.
I was wondering if crossfit has ever mentioned moving our hands around on the bar during pullups and lifts... wider and closer togther I mean. I provides quite a different workout if you are used to your arms shoulder width and you switch them a few inches out further. Or are we just happy to be able to do pullups at all regardless of how we do them?

new to ohs... this should be fun

Another first for another Girl named WOD. Oh joy! I do overhead squats in my warm up so i hope that ends up paying off. We shall seeeee :)

#11, #16, thanks for the help!

I've got a really sweet picture of our new affiliate, crossfitftw.com. how can i send it in?

s'more-
It's Clean and Jerk. So the only rule is that it starts from the ground and gets to full lock out overhead! Anyway anyhow! I personally Power Cleaned it.

Herm-
1 armed? Seriously? Show off ;) haha, you're crazy

HELP!!!

I have terrible shin pain when I run, even using the POSE technique, different shoes, and surfaces. I hate substituting when the WOD calls for running, and my dream is to run a marathon. Any suggestions would be really appreciated. Thanks!

Nice O.H.S. Been playin around with em here and there trying to get 15 reps with 135. Workin towards 15 reps with 190. Very difficult.

uhhhghhh! my nemesis has shown her face!!!OHS you will not own me forever!

the video was hilarious and awesome at the same time!

Can someone explain what 'crossfit football' that people have been mentioning is? Thanks! Looking forward to this WOD in a few hours bright and early!

#25 Sooz
I used to get brutal shin splints, till I started cycling regularly. It will assist with utilizing and developing the muscle groups usually responsible for causing shin splints, without all the impact of running. This in turn helps ward off the discomfort when you do run.
Hope this helps.

Off to Sydney shortly for the Games Qualifier tomorrow morning so no workout today. Good luck to all those competing and will put updates on here when I have them.

Cheers

#30 Kat
Thanks for the advice! Sadly, I am already an avid cyclist (just did a century ride) and it hasn't seemed to help in the running dept. However Brian at C.F. Endurance just straightened me out on what I need to do, so I have hope! Thanks again!

Kurtis! Great job dude! You are a beast!

this was my first time doing Nancy, it my second month in crossfit

19m 04s

felt like i should have pushed more in the first two rounds. ill know for next time.

I did this tonight as part of my goal to knock out all 20 girl workouts over spring break. This was girl 12 for me on day 4, and the first time I ever did it. My legs felt like rubber.

Total Time - 19:06

#3

leave your political thoughts to yourself...

PLEASE

random question that doesn't pertain to this wod...

what is the cf games standard for hspu's? top of the head to floor? forehead to floor? nose to floor?

i noticed in the wod with jolie, caity, etc that they were going top of head to floor. i didnt know if this was going to be considered the standard or if it would be different at the games and qualifiers.

I'm going to try this one tomorrow. : )

Greetings from San Francisco. Many thanks to Adrian at San Francisco Crossfit for tonight's abomination of "Helenish" pain.

3 rounds
run, longer each round
KBS, heavier each round
PU, more reps each round

11:42

Note to self...never, ever workout at SFCF again if Boz has been home watching Strongman repeats. Tough WOD!

Thanks to the two SFCF regulars who dropped me off at the hotel. Way above and beyond fellas, and much appreciated.

What a great place this CF is!

Darryl, how long you in town? Me and cookie are staying in SF tomorrow night :)

Kurtis can also eat and IN-in-Out, Double-double-protein style in 2 bites. We have film to prove it.

Herm,

4 4 0 - 8 6 5 - 6 6 5 5. In town all weekend. Give me a call.

D.

front squat 3-3-3-3-3 up to 77.5 kgs

Fight gone bad
a smidge over rx'd just cause of metric conversion

259.

My friend got 291. we're not friends anymore..lol

#3 Joey I was going to educate you on your ignorance but you know what we need sheep like you! Continue to believe with your head in the sand and soon you too will be just a gog in big government.
Love the run wods because it makes me hurt, just like socialism and Marxism. Buy the way I am in the military about to leave my family for a year and guess what I do it for, you, Joey not the president no matter who he or she is. I do it for Liberty and our way of life set for over 200 years ago in the Declaration of Independence and our Constitution, not on a TelePrompTer.

Normally I don't get to political on here but 2 drinks and a sleep aid makes me pissed off. I am tired of the mainstream media reporting that oh did you see what they were wearing and she looked so nice and Obama was very well spoken. Instead report what the hell took place. If you want a fairy tail then watch CBS, CNBC, NBC, ABC, if you want the truth either wathc Fox or go to Drudge and then back it up by Rush, Bortz, or Sean Hanity. Like it or not we are screwed until this new political class, that was never supposed to be is gone and we replace them with people like us. Normal, hard working people that care for this country and where it is goig, and dont give two cents about a pay check from other than helping out our country man.

And that JOEY is what you need to think about. Enjoy the Wod
3-2-1-GO

#25 Sooz

Try lots of ice on the shins and calf stretches. If you do lots of plyos (box jumps, broad jumps, etc) watch your landings. Absorb the shock by landing in a squat.

If you have flat feet and tend to pronate, your feet may not be absorbing shock through natural pronation/supplination and the force translates directly to the shin (that has been my problem). Try training in a super cushiony BBall shoe.

Lol.... I like Adrian's face at the end of the vid... classic.

Captain Crunch

CrossFit football does look like the ticket.

Swany

nice

Thanks Tommy
Swany

Rookie - good luck!!
Bingo - yes! Plan to meet up with me&Herm :) I get in late Friday afternoon.

My WOD tonight - 15 minutes AMRAP 5 burpees, 10 pull-ups, 15 sit-ups.
10 2/3 rounds :)

BONUS- coaches swear i did some kipping with the band tonight!! About feakin time!!!

at the hotel...

5 rds
run 400m
15 thrusters 45 lb dumbells

23:21

#3 button it. God bless you who CHOSE to serve this great nation. Those of us who did not, owe you a debt that can never be repaid. And OH squats rule. 3-2-1 go

Good luck to all those in the Australian games qualifiers this weekend. I'm gonna try get there to watch tomorrow afternoon.

New goal: participate in next years qualifiers.

Congrats Swany but I dont think anybody truly cares what you think on here. There is a place for discussions as such and this is definitely not it. So, pop another sleep aid and go to bed.

WOD should be a killer.

if you want the truth either wathc Fox or go to Drudge and then back it up by Rush, Bortz, or Sean Hanity.

Looks like your drugs and booze have kicked in BIG TIME!

Swany, well put, I am over here for a year right now. The gyms need help but we make due.
Cant wait to hit this one.
Thanx Coach
Good luck qualifiers

Yeah, this will be fun. Working on POSE therefore will sub 50 double unders for the 400m run.

Hey guys (and gals), I was wondering what a passable substitution for the over head squats is. Shoulder flexibility just isn't there yet. I look through the FAQ and message board but nothing jumped out at me. Any help is appreciated. Thanks

Kurtis is awesome and that log is fricken is cool. Talk about using the environment for your playground. Cannot wait to try out the WOD.

3,2,1 GO!

Have a great one everyone!

Ouch! This is going to hurt soooo good!

this one...i remember this one. the squats are no joke.

WU 10:02
Nancy (BrandX Buttercups)
3 rnds for time, Bike Ride (2:40), OVS 25#, 12 reps
10:38

Bike Ride 10:00

Total Time 30:40
Total kCal 282

Ugh... only did 5x95# OHS per rep, and subbed 2:00 jump rope for runs, so only a vaguely related WOD, but 17:15 for my own reference.

14:26
so tired I think i forgot the last set of OHS

#44 Swany-- Very well said and THANK YOU for serving our country.

Made up GHD/Back ext WOD

8:49 (PR by 10 secs)

17:23

#65~ super job PG Cindy!! :)

I'M BACK IN THE SADDLE! That cortisone shot to my right shoulder joint put me on the shelf for 72 hours..hopefully it brings LONG time relief.

CFWUx2

OHS with 70#
Run outside with obnoxious hilly driveway

TIME: 15:43

nice hat in the pic:

E-A-G-L-E-S, EAGLES!

I did this a couple of days ago with 95#

95# OHS (unbroken) - 16:35

That was a few hours after heavy front squats so maybe I can beat that. The only thing I can make faster are the runs but my legs feel like bricks after the squats!

44/6'1"/186

resting today and on my way to austin. did nancy a few days ago though.

as rx'd: 13:26 pr.

gotta get me a log like that.

15:27

"I was wondering what a passable substitution for the over head squats is."

Comment #57 - Posted by: (R)evolutionaryThinker at April 3, 2009 1:00 AM

3 subs come to my mind:

Back squats would mimic the same force x distance and torso angle, with less demand on your trunk muscles compared to OHS.

Front squats would give you a more vertical torso angle and would mimic the same force x distance as an OHS.

Thrusters would add a little to the workload and power output to the front squat. It also adds an overhead component to the lift.

Pick one and go for it, catch your breath, then seize the opportunity of warmed-up muscles and practice your OHS.

Add the OHS in to your warm-up starting today. They are too important to neglect, and are a vital skill transfer exercise for the olympic lifts.

M/40/193

Overhead Squats
3-3-3-3-3

165-165-175-175-175

Day 18 of the Burpee Challenge

This is not going to be fun! Did this exact workout yesterday but with 65# snatches in replace of the overhead. Oh well, will give it my best

Holy Cow! I did Nancy yesterday and beat my old time by over a minute!!
17:01 w/ focus on form; the running felt good!

50m/5'10"/219
cfwu x 3
Due to shoulder (rotator cuff surgery 4 weeks ago)I used an empty 25# bar for the overhead squats
time: 14:47

first time on the site: love the layout and the WODs

m/19/6"/165

13:20

41/m/176cm/72kg

5 rounds for time
400m-run
15 squat-jumps (hands behind head)

10:57 (last time 11:30)

100 OHS, 72# (32.5kg)

10:58 (last time 13:42 with 65# ~30kg)

Broken in 20-12-12-12-12-12-12-8 reps.

Combined times of both workouts could be my potential "Nancy" time, if only I was able to do more than 3 consecutive OHS at 95# (and if I had a place where I could run AND lift weights).

"Due to shoulder (rotator cuff surgery 4 weeks ago)I used an empty 25# bar for the overhead squats"

Comment #76 - Posted by: stick at April 3, 2009 4:45 AM

4 weeks ago? That's lightning fast recovery time...I'm jealous.

Fit mom -

Rocking time! My shoulders are junk right now. Glad you are feeling better!!!

6'2" m 201lbs

splits- 1:52, 1:51, 1:49, 1:46, 1:43

45# overhead squats

total time- 19:46.4

As rx'd:

21:28

Awesome! This will be great workout! Perfect for warming me up for Saturdays Baseball Tournament! Great pairing coach!

S'more, Eric, herm, jakers, Jay, Playoff Beard, Rookie good luck today!

The rest of xfitter family I hope you guys are doing well and I cant wait to see what today brings.

Everyone have fun at the CF Games and wish I was there to meet some of you guys! Soon enough I will be there...

Well 5 hrs sleep does not make for good crossfittin'

I am really disappointed. Could not do this as RX'ed. Tried part of 1st round with 65# and thought "no friggin' way"... :( So I took the weights off and just did the bar, which was BrandX Pack level, which is what I had been doing, so maybe I just tried to move up too soon...SugarHoneyIcedTea!

19:39

Papi Chulo- my only hope is that you will do this with your shoelaces either untied OR tied together. Or in a bomb suit.

I need to get more sleep!

My bruthas & sistahs- much love, smooches and big frontal hugs

AND yes- forgot to shout out to my vets- again had the pleasure this week to provide inpatient care to two (WWII and Korean)veterans. Very gratifying to assist them in their recovery from open heart surgery, try to repay them, which I know can't be done. One guy had almost same tattoo as my dad! (thats what prompted me to ask) I have a soft spot for them- THANK YOU

As Rx'd:

25:50

First time I've been able to do this one as Rx'd!

28/6'8"/215

20:41

21:14
Had to cheat though, 90lbs was the only thing available.

rookie--good luck!

38/m/242

23:16

As rx'd (!)

15:43

One more day on my 6-day-straight-without-a-rest-day-before-I-travel CF odessey! Hoo-yah!

Kurtis, that was 100% bad ass! Solid work, bro!

Pack

5X OHS 65#
400 m @ 9.0 mph

17:12

Next time as rx'd

#44

Couldn't have said it any better! It's great to find out others have similar opinions to mine, which doesn't happen much these days; especially in Mass. Thank you for your service, America sleeps soundly at night because of individuals like yourself.

As for the WOD...I'll report back later!

3-2-1-GO

As rx'd
2:38/2:38/2:38/2:40/2:57=13:33
That's what I call consistency.

17:30 as rx'd

#3 Joey Ty for sharing, I did clearly read you acknowledge the brave men and women.

#44 Thank you for serving!! And giving us the chance to be free and share. My prayers are with you and your family.

#68 MJ Good call!

#72 Herm Thank you for the subs.

I'm feeling thankful today before I take my wod punishment

18:58

Used the 45# bar w no weight added. Core is still fried from Tuesday's GHD WOD.

Did a sprint/Interval workout yesterday before doing the WOD, so I went w/a CrossFit Sana Cruz Central WOD from yesterday

CFWU x3

WOD (30 bodyweight Back Squats, 70 cal Row)
:06::35

Nice workout. I'll probably come back and do another one this afternoon.

Get some, Go again!

M/31/5'7"/167

Nancy (Rx'd): 13:17

Total time 22:07 avg round 4:25. Great workout!

Hot.

Acive military crosfitters, I need your help. I found out a couple of months ago that one of my best freinds from college is serving in Iraq (Bagdad, I think), but I lost his wife's contact info here in the states in a move and computer crash. He is Lt.Cmdr. Jack Steven Ramsey, USN. If anyone can help I would be eternally grateful.

Frank

Kurtis "Put it over my head and squat it" Bowler: Nice job, buddy! Next up, caber tosses...

Laurie: It's not always about sex. Just most of the time...

Love to the Northwest,

Jon

2k Row (8:30)
CFWU (64# assist-still not making progress this week)

Nancy (sub 45# bar): 24:36

OMG!!! The hardest WOD I've ever done hands down! I had a splitting headache after I was done. Why was that? Please say that's not typical.

5'11"/175 lbs./32/M

As Rx'd: 25:13.

M/28/216

18:58

About a minute behind PR.

21:13
had to do runs on treadmill. TM set at 2% grade. def. would have been faster on a track, i hate treadmills!!!

m/5'3"/160/29

as rxed (treadmill)

18:47

Felt good, first 3 sets unbroken, 4th set put it on my shoulders then did last 5, last set had to break it up 8-5-2 I was milked and couldn't keep things tight enough to keep the weight over my head. I loved that wod! wish the squat rack and treadmill were closer could have shaved 15 or so seconds off each round. (Hopefully)

eric gohl--what the hell man! 3 wods yesterday, what an animal! are you hitting a qualifier? if so when and where?

Yeah, forget my first comment - did the runs (was able to hold POSE for the first 400m, then form deteriorated).

Was a great wod after yesterdays 3x5 front squats (PR'ed with 102kg).

as rx'ed but using 45kg, not 43kg: 22:38

as rxd 11:43
first time doing this wod almost met pukie like 10 times but loved it the whole time!!!
m 21 180 5'9"

WOD - 21:25 [50y/m/10st12/70"]

Wow! Great WOD. I feel I can do better in the enar future due to the fact that I am starting to train this past week, but meanwhile I am glad with 16:95.

16:50

3x
0.25 mi on 1% incline treadmill (speed 9.5 mi/h)
15 30-kg OHS

Left a bit in the tank. Treadmill and bar on different floors. Running improving. OHS broken down into 10-5 all rounds.

25/m/5'11"/202

15:11 as rx'd.

Fight gone bad
345

After the Level 1 Cert I decided to work more on technique during any of my "goats" should they appear in a WOD...well wouldn't you know, OHS is definatly one of them!!!!!

Scaled-
5 rds
400m
#45 OHS, 15 reps

16:10

Scaling it def helped me start to nail this lift!!!!

as rx'd
19:07

26:44, which is ssssoooo slow. I HATE EXCUSES, BUT I have one, and a question. (Bad thing is, I felt really good today.)
During the second round of OHS, my left arm went numb. I couldn't really hold the bar up after that.
Has that happened to anyone else doing OHS?
Any ideas on why it happened?
All I can figure is that I pinched a nerve in my shoulder.

God is Good, All the Time

Great Video, loved the ending, reminds me of me and my boys.

Swany #44 Well Said, Very Well Said!!! Thank you for your service!

Onefastbird21 #83 Enjoy your Baseball tourney this weekend, if the weather holds out here in good ol' Southern Illinois I will be umping some games of my own.

Good Luck to everyone at the Qualifiers....maybe one day I will partake, maybe.

Wow...I suck according to these times that are posted...Im new but damn!

27:00

27/m/5'11"/198

#3--I understand that you are a supporter of Pres. Obama, and that is cool. But you are subtly implying that Bush's policies were bad for America. Whether they were or not, this isn't the place to voice your opinions about it. I agree with all the rest--The Crossfit board isn't the place to knock the previous administration, dude.

m/31/5'9"/169

as rx'd (treadmill) 22:19

CFWU

situps on steep decline
8 pullups, 8 dips

WOD
as Rxed, runs on treadmill at 1% grade
31:04

"Nancy"

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

warmup was
30 situps 40lbs
30 back ext 40 lbs
60 squats

WOD time 16:48

Breathless!!!

As Rx'd

21.29 I hate running!

as rx'd

23:03

Got a long way to go! Gonna love the trip, though.

M/36/5'10"/183

17:57 as Rx'd

Never done this one before, very interesting combination. The OHS had very little effect on the run, as opposed something like a deadlift. All sets were unbroken except the very last one. I was very shaky at the top of #14 and had to rack and reset.

Good luck gang, looking forward to seeing some great numbers today.

Never quit!

Ryan - 18:44 (75# - could have done rx'd)
m/30/185/75"
Gunnar -23:42 rx'd
m/37/190/73"

Fat Tony: Nice time bro, you're getting stronger!

Eric Gohl, s'more, onefastbird, jakers, Holmer etc...put em up!

Man hugs all around, happy Friday!

13:04 w/ 15lb vest

f/27/145

5 rounds
50 lb OHS
400 meter run

17:52

I need a squat rack, sick of cleaning weights from the floor.

33/F/5'10"/155

First, some deads:

296x1
305x1 PR

Then, "Nancy" with 65#

14:18 PR (almost a 3-min PR)

Way too casual today. I knew I was on pace for sub-15, so I coasted on the runs (bad!). All OHS unbroken.

left calf feeling a bit suspect so I subbed a 500 M row for the runs. OHS as RX'ed in 16:34. Have a good day all.

16:41 as rx'd.
would be nice to have bumper plates to not have to worry about failing on the OHS, but happy about my time.

30/m/197

29:26 as rx'd.
probably shallow on some of the squats.

OHS = hard.

23:56

Classic CF,
And for me, classic lack of shoulder flexibility.
Good wod and bad english for all!!!!!!

Oh oh too much shoulder pain i'm a little bit worried about it hit the 400m and at the 3rd overhead (first round) ygr shoulder pain was enoying...I'll rest a little and then hit the "Australasia" hope ygr shoulder were just hurt from yesterday's WOD and not really injured

Oh oh too much shoulder pain i'm a little bit worried about it hit the 400m and at the 3rd overhead (first round) ygr shoulder pain was enoying...I'll rest a little and then hit the "Australasia" hope the shoulder were just hurt from yesterday's WOD and not really injured

m/6'1" 195
Murph: 38:10 w/vest.
partitioned cindy rounds. run is about 200m more than a mile.

Love the CF Football site. Can't wait to train some kids this summer and test it out. Wish I had it when I played. Thanks JW and Coach for making it happen.

31/M/190

as rx'd - wow that was hard.

16:02 - only about 30 seconds better than last year but last time I used 85# instead of rx'd plus I've got some weird pain in my upper left thigh.

Still a little disappointed though

john

21:52 as rx'd

actually had a spotter for this workout which was nice on those reps that my balance was slipping. would probably go 85# next time and go a bit deeper -- definitely felt shallow at times.

13:34

New to OHS... and feel like running on a treadmill isn't nearly as beneficial as running on a track. My question is this.. I don't have access to weights whle at the track, so would have to modify the OHS in some way to do this workout outside. If I go to my gym, where I have access to the weights needed, I'll have to do my running on the treadmill. Any suggestions would be greatly appreciated.

As Rx'd on treadmill: 21:07
Treadmill at front of gym-bar in the back. Although don't know if I can fairly attribute any lost time to that.

is rx'd for females 65#??? if so...then rx'd 19:10

M/50/5'11"/173

I really suck at OHS, so did just the 45# bar. Not flexible enough.

18:86

23/m/172lbs/70"
"Nancy"
as RXd

23:24

Rx'd

14:35 pr by 1:20

Little sleep last night, so I'll take the pr, although I expected to be in the 13's. Woke up coughing from allergies, tree pollen kills me every spring! Spent some time on the journal in the middle of the night.

24/m/177

as rx'd: first time doing nancy.

15:02

My running is abyssmal!

As rx'd: 19:39

cfwu x2

14:48 as rx'd
:53 slower than 080416

#142
we run out the back door of the gym on a 1/4-mile course me mapped with mapmyrun.com. wipe your feet on the way, please!

M/34/6'/200 lbs

Sucked at overhead squats, form a big problem. Did 135# back squats 3 x 15 and 45# overhead squats 2 x. Still not a strong runner.

22:58

17:25 (PR) - first time doing Nancy.

Squats were getting slopping as my upper body was getting fatigued. Glad to have someone watching my form to keep me honest ("Weight in the heels!")

m/25/135/5'11"

19:43 as rx'd
Had to run back to driveway twice because my bar was rolling down the driveway into the street lol.

Flash, thanks...Yea I Hope the weather holds out too, its raining today but tomorrow is suppose to be windy and around 60, I got my fingers crossed!!

16:21

"Nancy" as Rx 19:53

Subbed Back Squats (CLEARED TO DO < 100#!)

16:52

21:48
Injury still slowing things down.

m/38/6/204

as rx'd 22:10

I'm on month 5 in the sandbox, and would rather read about OH squats than about what news channels people watch. Turn off the set and do some pushups.

Ok need some help here. My right knee is killing me this am, what do you recommend for an alterante for the squat? I was thinking 100 mtr of lunges ? any suggestions

27:16 as rx'd
just glad to have completed, OHS is a weakness, never did anywhere near that many reps

as rx'd

16:04

As Rx'd - 19:14

SP 120 5x5 10 min rest
Fat Nancy 3 rounds of 12-9-6 OHS@125. 9:05

I'm an f'n Nancy!

After the 1st 8 reps of overhead squat, dropped it to 85# knowing that it would be a long afternoon.

24:39

I really need to start doing overhead squats in my warm up. Absolutely ZERO shoulder flexibility and that puts the arms so wide that it completely torques the wrists. Enough of the excuses, I'm just a weak @$$!

M/43/185#/5'9"
Sub'd 500M Rows for 400M runs

OHSs 95#
1 - 4,3,3,2,2,1
2 - 5,5,5
3 - 8,7
4 - 15
5 - 5,5,5

4th set no balance problems. All 15 very easy. First time to do weighted OHSs since both right and left knee surgeries. Felt very good and absolutely no knee pain. Going to improve big on this next time.

Cool video. Now, where's my chainsaw? I need a log like that!!!!

rx 20:18

#44 Rush??? You think he's a good person to have people follow and listen too? He's a raving sociopath. see definition here (http://www.mcafee.cc/Bin/sb.html) for full realization. It is Rush to a tee.
All I can say is WOW. All news agencies around the world are Liberal propaganda machines and FOX news is the truth???? WOW...I never knew that.

#79
Herm,
After having never had any real injury over many decades of training and sports, 4 weeks seems like a long time. I am getting pretty good ROM and I hope to be fully back to form by the end of April. I did 3 x 5 pull ups today too.
stick

Nancy
15:25, PR by 45 seconds.
Then worked on my 2009 goal which is 15 BW OHS. Got 7.

I was wiped out before "Nancy"

Now that I done, I dunno what I am

19:28 (1st time)

17:33, pr is 14:09. Today was disappointing, but is actually my second best time on Nancy. First 2 rounds unbroken, then crashed on last 3.

I'm not sure how appropriate this question is, but does anyone know how the 1000 from the cert is divided up, as in to whom the money goes? I assume some goes to renting out gym space, some goes to paying the 6 or so trainers, etc. Does anyone know the actual percentages? Just curious. Thanks

M/22/235#/6'3''
12:44 got so mad because my friend Mike got a 12:30 that i did it again! bad idea! got 12:40 second time around now am very sore

amen swany

As Rx'd
25:32
1/4's were on a treadmill. I set the cruise on 8mph for all but one I did at 8.5mph.

M 34/142/5'7"

Subbed 65lb OHS: 15:15

M/34/190/6'2"

17:50-

Treadmill at 4% incline and 8.5 mph. Still working on going down to below parallel on the OHS- man those are difficult- another great WOD from crossfit (my core still hurts from fight gone bad). Who said CF does not work the core.

Thank you to all military people serving our country!

1st Time:

Subbed 45lb OHS: 16:45

Scaled to 67# OHS

14:43

16:40 as rx'd

F/38/139ish/5'4"
Pack
“Nancy”

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

women 35-45#

Used 45#. Tried 65#, but that wouldn't even work in the warmup!

27:09. Done at Y- treadmill upstairs, weights downstairs.
Ran faster than in quite awhile- even did 7.3mph on some 400s (first 1 or 2).

400m run
135lb OHS x 15

15:12

EJ
M/35/168
15:08
A LITTLE SLOWER THAN MY PR TIME
EJ

34/M/204/6'1"

18:57

As rx'd: 13:58 and sweating like a pig. Maybe I shouldn't have done shoulders after yesterday's WOD, then I wouldn't have almost dropped my 95lbs 3 times....

m/27/72/190
sub'd 45lbs bar form sucked

16:59

39/m/167

17:38

Sub'd 75# on OHS - improving on them but not ready for 95# yet.

M/47/6'/185

15:01
45# squats

I can not get the depth flexibility in my overhead squats. Back squats are ok but overhead I suck.

Need help.

m/46/170

20:29 as RX'd. I stayed at 95 lbs for the first time (usually 85) and all were complete sets except the last one (10/5).

I'd say that calls for a woohoo!

M/39/220/6'2"

First time - 19:55 as rx'ed

as rx'd (runs on treadmill)
23:56

never done this WOD before, definitly need to work on OHS

16:32

as rx'd
-on treadmill at 1.0 incline
-first time doing this WOD
24:53(PR)

16:20 last time 19:05

75lbs overhead squats

3 sets split good mornings 75lbs
3 sets push jerks 75lbs

On treadmill with 1.0 incline as RX'd:

16:25 PR

B-R-U-T-A-L!

m/24/6.1/198

rx'd 15:44

"Nancy"

Five rounds for time of:
400 meter run
53 pound Overhead squat, 15 reps (cleaned from floor)

18:05

all OHS unbroken

Funny thing happened today. I got up late so I had to rush to get my baby girls ready for school and their day. So I threw on a pair of jeans as I was leaving the house. Side bar I have been CrossFitting for about a year now and started at 205# fat a$$ and after about 4 months I got myself down to 162# now up to 174 mostly muscle some fat. Back on track. So dropped off one of the girls at school and start heading to the Community Center (Pretty funny place to do CF that is a story for another time.) So as I am driving I think to myself wow these jeans are tight.......but not where I would expect. The waist is actually loose and needs a belt. Yup they are tight in the thighs to the point they look like the new retro punk style slim fits just about painted on. I was having trouble putting my cell phone in the pocket its a blackberry not the old school bricks with an antenna kind either. So I get to the CC and drop offed the littlest angel in her fitness class and changed in to the work-out clothes. I do the warm-up and a light run. Set-up my weight in the rack. Looks good do a few OHS checking form I think to myself I better make sure that I get deep enough (no balls to squat on) Never done Nancy before got a 14:40 which I am happy with. So I have a few minutes left to change and pick-up the littlest one. So I go to the locker room to shower and change. This is where it gets a funny as I am pulling on my pants I run into a problem I can't get them up they stop a little better than mid-thigh. CrossFit has given me this problem before but that was because I couldn't lift my arms. But this time it was the legs. So to help things along I took out the the cell phone and the keys in my pocket yet still a no go. I decide commando it must be........... Nope I made progress but still hanging up and I don't think I could have sat down if they had made it all the way up. So back on goes the work-out shorts. Never thought that CrossFit would make me go up in pants size.

33" waist wearing 35" for the legs

first time as rx'd: 17:07

First time for Nancy, I've only been doing the CF WOD's regularly for about a month now. I was really happy with my time. Only one broken OHS set (#3), and a little longer transition time to run out of the gym.

As RX'd
17:30

25/M/5'10"/145#
Today was a double WOD day. I'll probably curse myself for it tomorrow but, hey, no time like the present, yeah?

I tried the second of the Aussie qualifier WODs:

21-15-9
Burpees
Pull-ups
Row 400m

10:27

Next I did Nancy as Rx'd
5 Rounds:
400m Run
95# OHS

15:40

My legs are a little sore but all in all I still feel pretty good!

as rx'd: 43:50.

Had to walk b/w buildings b/c there are no weights allowed in the cardio room where I wanted to run on the treadmill. Did all runs at 10 mph or higher. May have hurt myself a little being so ambitious on the OHS, but I won't know until tomorrow. Booyah!

First Nancy as Rx'd

18:45 damn treadmill takes forever to get up to speed. Can't wait for stupid Canadian winter to just go away!!!

Anyone know of a good box in Chandler/Queen Creek area in Phoenix?? I am going there for 10 glorious days of sunshine but want to keep up with my WODs before the qualifier - thanks in advance

400m run
Overhead Squat 65lbs/15reps

Time: 26'32"38

I thought I would get a much better time.

On paper: Easy
In reality: Hard

My run was more like a jog. I need to push the run more.

Today just reminded me I need to work on my OHS. It was the first time in about eight months that I've done weighted OHS's and it showed. The first round of squats were terrible but they fell together for the rest. Faster next time.

19:42

# 151
Thanks, I'll give that a try. I'll check out mapmyrun.com Thanks again for the help!

30 yom, 185 lbs

19:50 as rx'd

16 something last time

F/37/122
Nancy
runs on t.m.; 65# for OHS; butt to ball
16:48
runs were slow as usual...
today is my sister-in-law's b-day... guess what her name is??! Yep, it's Nancy:)

This was a humbling WOD. I discovered that I can't overhead squat worth a flip.

Buttercups
“Nancy”

3 rounds for time of:
400 meter run
PVC pipe-25 pound Overhead squat, 15 reps

The first round was with 30#, the next 2 were with 20#.

11:51

I see more overhead squatting practice in my future.

43yom / 147

13:50 as rx'd (PR)

runs outside, beautiful day in north Texas

As rx'd: 14:28. I don't know what I was doing by the last 400 meters but I would not call it breathing. It was more akin to what a fish must do when it is removed from the water.

1/4 mile run on Treadmill
Overhead squat 45#, 65#, 75# for last 3 sets

17:35

Just don't do overhead squats at all so didn't feel comfortable with all that weight over my head. Great workout though anyway.

19:10

i'm new to crossfit. is there rest between the rounds?

Warm-Up:
20 Sit-ups
20 Push-ups
10 Pull-ups
15 Over Head Squat with Hockey Stick... Read More
5 Left & Right Lunges
Shoulder Stretches
2 Rounds

10- 45# Thruster
5 - 65# Thruster

Tried to do OHS with the bar and was not ready. I was unable to maintain good spinal alignment. Think I'm going to do more work with the PVC before adding a load. Subed 65# Thrusters for today.

WOD
400m Run, 10 Thrusters @65# - 4 rounds for time

13:44
Having a hard time with the runs. Trying to start POSE running and not quite getting it down. Thrusters were giving me trouble on last 2 reps of each set. Need to do more shoulder work.

First time doing Nancy. Been crossfitting for three full months so this is the first wod with high rep ohs for me. Used 45# to make sure form was solid. All sets unbroken.
15:26

32:02

As rx'd w/ 95lb OHS: 14:41

OHS don't quite have the same jello effect on the legs that deads do, but it definitely wasn't a stroll in the park those last few 400's.

Note to self: don't do OHS so close to the mirror you spray sweat on it. It's a little distracting when the shakes set in and you fear throwing the bar into the mirror if you fail...But it's what I got, so it kept me from failing!

Sunshine and puppy time!

NANCY
ONE OF MY FAV GIRLS

as rx 11:31

m/26/170

18:17 as rx'd

#217-If the the WOD says "for time" then you treat it as one event. Some people may have to stop and take a breather, some may not. Log the total time including rests it took to complete all the rounds (in this case 5). The goal is to improve against yourself. Less resting next time means a faster time; more power. (P=FxD/t).

Posterboy

16:17 AS RX'D

Treadmill... First round 95# - didn't feel comfortable with form so last 4 sets at 75# - much better, next time as rx'd.
23:30 - running up and downstairs at the gym from treadmills to weights. First week for me, WOD's since Monday, loving it!

Going to do this in 2 hours

BUT

Got my first muscle up today.

I then did 10 to make sure it wasn't a fluke!

Sorry, had to brag a bit:)

48/male/6'/199/week 21 CF/day 2 recon ron pullups

ran last two days one of them very hard so today backed off 5 sets of 8 reps OHS 45 lb bar

32/m/#230
13:30 rx'd (pr)

37 M 6' 165#
15:45 rx

M/43/6'0"/175
Had to change some things around do to time constraints. Did 3 rounds of 500m rowing and then 20 front squats @ 115lbs.
20 minutes
Felt like I was moving in slow motion today and obviously I was..... 5:45 for rowing 1500m and then almost 15 minutes to do 60 front squats. Really doesn't compute.........

m/31/5'8"/170

as rx'd

12:25

5 rounds for time
400m run
15x 75lb Overhead Squat (scaled down from 95 lb)

5:47-5:24-5:08-5:22-5:05

26:46

Started with 95 lbs. on the bar, did 8 and decided I couldn't do 68 more. Had to swap out the weight which took up some time. Great workout though, really like it.

31/m/6'1"/247

as rx'd

19:09

5 rounds used 40 kg on the barbell.

26:00 min.

16:15 as rx'd

You know you're drunk off the kool aid when...

You're walking your puppy and you see a license plate whose last three letters are "KTE" and you see the large 3 digit number preceding it and just think "Ouch, I couldn't do one KTE after the last few WODs if you paid me to"

M/26/75'/209

As rx'd

14:40

Still in Florida with kids spring break! I brought abmats no weight. So I did -

5 rounds
400 meter run
30 squats
20 abmat butterfly situps

15:40

can't wait to make up nancy and fight gone bad!!

20:35 as RXd

cfwu
bwu
WOD
sub 65#ohs 10 reps

18:08

m/35/5'8/151

"Nancy" as rx'd 13:17. Took the weights to the local track with three other guys, just a beautiful day to run outside here in Missouri.
Pr by 57 seconds so I was pretty pleased with todays performance.

Great job Laura DeMarco, keep getting strong girl...

M/33/185

In Fla spring break
400 m run
30 squats
20 butterflies abmat
5 rounds
13:00

28YOM
195#
5'10''

5 Rounds:
Run 400 Meters
115 # Overhead Squats x 15

Time - 10:58

F/19/5'5/165

15 65# OHS
run 400 meters

11:56

47 / 175

as rx'd

18:58 -- PR by 4:20

OHS sets 1, 4, and 5 unbroken.

as rxd

23:56(pr)first time for this one
ouch my aching core

17:20 as rx'd but on treadmill. time includes walking to and from treadmill.

17:20 as rx'd but on treadmill. time includes walking to and from treadmill.

65lb OHS - first time doing these with weight

16:59

Form was a little funky.

24/m/5'8"/150

16:31

13:30

first (maybe?) unbroken timed wod that isn't 5/10k. Slowed a bit in last couple rounds running and squats. PR by 10:30....and that one was with 65....1.5 yrs ago...

Row 2k: 7'45"

"Nancy;" subbed 400m run by running from weight rack to far stairs, run up to third floor, run 1/7 mile around track under 1:00 min, run back to rack
--> 19'07"

Row 1k: 3'45"

treadmill runs 1% incline

13:47

34/F/125

400 meters
65 Pound overhead squat 15 reps.

21:30 at globo gym... PR...last time 23 minutes with just the bar.

Did "Nancy" the other day as Rx'd for women 65# OHS

15:04

So today I did body weight (115#) Back Squat instead of OHS

Each round broken in sets of 15, 10-5, 8-7, 6-5-4, 8-7

18:30

Abs and lower back were killing me throughout the WOD!!!

treadmill- scaled >#65 OHS
17:56

As Rx: 14:51

As rx'd 15:06

Subbed 95# thrusters for OHS (thanks Herm!) 15:28.

Warmup: 4 min. easy run, snatch drills, 3x5 PJ 95-95-95.

After: 3x15 OHS 45-45-45.

26/M/200

as RX'd (run on treadmill)
16:22

M/29/6'/194

4 rounds 75 lbs. 18:14

M/39/175/6'

As Rx'd 15:31

400 meter run
30 air squats
20 abmat butterfly situps

13:00

5 rounds

On vacation no gym!
5 rounds
400 meter run
30 squats
20 abmat butterfly. Situps

16:30

On vacation sub'd

400 meter run
30 air squats
20 abmat situps

5 rounds

13:00

38m/6/181

as rx'd

17:08

a

M/25/6'1/175

w/u: jump rope practice & OHS w/ broomstick

WOD: subbed 50 double-unders for 400 M run
subbed 95# front sq for OHS

Tried so hard to do this WOD with OHS, but it just wasn't working. Spent a few minutes afterwards practicing them again, but I'm still having trouble w/ flexibility. On the bright side, I'm able to string together 50 double-unders w/out a problem now.

33yom@195
16:58 as rx'd

m/32/230/69"

As rx'd 15:24 (first time)

Injured foot so I decided to a do a metcon workout that wouldn't aggravate it

"Jackie"
1000m row (subbed 100 SDHPs, 45lbs)
50 thrusters, 45lbs
30 pull-ups

Time: 13:47 previous time: 15:09

46/182

13:18 as Rx'ed.

Runs on mill @ 1%, all OHS unbroken.PR by nearly a minute.

April Painstorm tomorrow.....

rxd

15:22

29/m/185

18:40

8:00+ PR. Two things I definitely suck at.

M/39/6'3"/257#

5 rds for time at Globo:
400m on treadmill
15 OHS w/ 45#

Total time: 18:18

25/m/5'11"/177
As rx'd
22:15(PR)
Could have been faster hut my whole right arm started falling asleep on the OHS. Anybody else run into that?

3 rounds:
450m row
95lb overhead squat x 15

.25 mile run (treadmill, 10.5)
95lb overhead squat x 15

250m row
95lb overhead squat x 15

22:11

33/m/215/6'5"

18:22

RE: Comment #277 - Posted by: justaman - liberty sc

Happened to me the first couple times I did OHS. Worked on stretching my shoulders and it stopped. Also helped my ROM which was almost preventing me from doing OHS.

24:30

first time as rx'd with 95#. Last time got approx 20 min using 65# so I am happy. All sets of OHS were 10 then 5 (also VERY happy with that).

Perfect workout after that awful one yesterday.

CFWU (w/ ring dips)

Had to sub 450m rows for running due to treadmills unavailable except 4th round, otherwise as RX'd: 22:58.

Pinched a nerve in right arm during 4th round, otherwise probably could have done OHS unbroken.

Take care!

As Rx'd

24:25

m/38/5'10"/170

as RX'D: 15:33

#221, Natalie - what a great time done with 95#! Wowsa. The day I do Nancy with 95# I'm throwing a party! I'm hoping that will be sometime before I turn 50!

I did "Nancy" at the track on Sunday with my girls, but forgot my plates so I only had the 35# bar. 19:32 for that. (Obviously running is not currently a strength of mine!)

Did 3 rounds today at CF Santa Clara, using 45#, in 12:45; had to leave to pick up my daughter who had a half-day at school about which I had forgotten. Oops.

38/m/5'11/165

65# OHS
21:25

#244, Steve Smith

You've got to post a video of that brotha! you should be winning the games!!

Mark: as rx'd - 20:56 (first time @ 95#)

Theresa: @ 65# rowing 500m - 20;37 (saving knee for BB candidate training & timed run)

30yo M 175lb 5’10”
CFWU x 3, 10 pull ups, 10 ring dips per round.
Overhead squat 45lbs x 5-5 65lbs x 5 75lbs x 3 95lbs x 2. Jog 400M.

As rx’d: 21:53
First time as rx’d, all sets unbroken
Foam roll after
Compared to 080119: 23:15 with 85lb OHS and 400M rows

Almost couldnt walk down the stairs after this workout. Freaking loved it.

16min 45sec

25:29 Brutal. I think I've finally learned my lesson from throwin WOD's in on rest day. First time with Nancy though, but enjoyed every second of it!

Quick question.

My gym is terrible for the cardio/weights workout. The treadmills are across the gym, you can't bring the weights to them, etc etc. However, the weightroom is on the second floor, and a flight of stairs is there. I was thinking of replacing 400 m dashes with stair runs. How many runs up a flight of stairs, about a story high, would replace X amount of meters?

age 19 bw 170
17:57 as rx'd in 100 mph wind. the backstretch 100 sucked and so did the turn. but i loved it nonetheless

41/m/155
did good half squats not full
17:52

hmm, didn't save my first comment.

As rx'd (45kg): 22:38

16:38 as rx'd.
Runs done in school hallway with stairs. I think it was 400m? Pretty close.

I LOVE OVERHEAD SQUATS. But I also love deadlifts and cleans too!!! Aaahhhhh pretty much everythig about Crossfit I love!

Well i hit the "Australasia" WOD and i almost DIE was terrible total pain and Eric Gohl you are more than ready yo compete i just hit 11:23 dude if you don't go to the qualifiers i'll ask Strong Lil Pony to kick your a$$ dude you are strong brother DO IT!!!

26/5'9"/138

17:55 with 30kg. Not my best, but good workout.

As rx'd (45kg OHS): 22:38

I was on pace to finish sub 12 but I hit a huge wall in the 4th set.

as rx'd 13:28

20:02

400m = 3 laps Pottruck gym
1st time OHS since last summer.

12:10
3rds. run 400m, 15 OHS@65#

22:15

Left knee is sore. Maybe some tendinitis.

All runs at around 10.0
All OHS as 10-5

Rd 1- 3:25.22
Rd 2- 3:53.55
Rd 3- 4:26.81
Rd 4- 4:25.07
Rd 5- 3:43.62

Total time:
19:54.27

subbed 500m row and 30m walk between rower and weights

20:07

20:48 as RX'd

M/32/5'4"/145lbs
As RX'd
28:22
Felt so drained of energy today

F31/118/5'0

65# OHS
15:18

subbed 2:00 jump rope for 400m

17:56

28/M/140

Can't do OHS with 95 for that many reps yet. Scaled to 65.

18:55.

Lost some time running back and forth from treadmill to power cage, also a little slower waiting for the damn belt to speed up.

Cant seem to keep my heals from coming off the ground doing OHS, and help?

Holy humbling wrist cramps Batman!

Yes, I've been working the 45# bar for OHS since I started CF two months ago, but what a huge difference the additional load makes when done as a couplet. I finished the first two rounds @95#, but my wrists felt like they were on the verge of seperating from my lower arms, and I started rolling too much toward my toes. I lowered the wieght to 65# which helped the wrists and put me back on my heels.

Run was on a treadmill that has to have the slowest speed-up rate in the eastern United States.

65#

23:37

19:00

Replaced the 400s with 800m on the stationary bike. BRUTAL on the quads! Averaged 22 mph w/ a 100 cadence. OHS were as rx'd.

We only have bikes in our weight-room, treadmills are in the cardio room. Last time I tried to bring a barbell to the cardio room, I got thrown out.

Oh oh injured my shoulder feels bad...damn it

m/31/165

rx'd

17.47

Can't get to the gym today. Will need to catch this one up.

No Fun.

M/24/183

As rx'd
20:48

Nancy is the one WOD that I physically cannot do. I'm strong enough for sure, but I get exertional headaches EVERY time I try high-rep OHS.

Tried again today but at rep 13, I could feel the h/a coming on so I dropped the bar, recovered for a minute and finished the WOD with front squats.

I'm just glad I wasn't stupid, pushing through the h/a. Every time I've done that, they've stuck with me for several weeks. I think I'll be OK since I caught it early.

So Nancy with mostly 1 round of OHS and 4 rounds of FS: 13:59. I wish I could have done OHS the whole WOD, the FS seemed to burn much more!

M/29/6'/190

12:31

30m/180

13:03 as rx'd (pr)

34:17

Subbed: 400m Rows & 65# OHS

Not very proficient at OHS but I love the WOD. Too ugly outside to run (Snow, slush, ice, mud, and water on my track).

18:36 subbed 65lb overhead squat

18:35 as Rx'd.

M/19/5'11"/165lbs

19:14

Running feels much improved.

10 reps OHS at 95lb

5 first 2 rounds OHS then tweaked wrist (regular squats at 15 reps for the remaining 3)

needa work on these a bit.

time 15:50

first time for Nancy:

15:32 as rx'd

This was a nice wod. I like.

later,
b
m/32/5'8-1/2"/176

15:23 as rx'd (PR)

* OHS unbroken
* runs could've been better

gah I feel like a super wimp today.
1st round with 55#, 2nd-5th with 45#
21:43
runs on treadmill because it was pouring rain outside! I've decided that I HATE treadmills.
anyways. I've decided what I want for my 21st birthday (July 13th).. a trip to the CrossFit games! Now hopefully my parents will take me seriously on this request haha..

S'more LOL- I will gladly administer an a$$ kickin' to Eric! I NEVER get to wrestle boys anymore LOL

Herm-You like my closed eyes picture, HUH? Guess what I'M thinking about ;) ....You an' Hot Lips Houlihan have fun this *week*. 75 rounds for time LOL

Does anyone else STILL have sore abs? JM&J I am still feelin' it...

Bambina is seeing her daddy for first time in 5 weeks. She's happy, I'm relieved (feel guilty bout that of course) an' gonna have some good grown up- take care of me time... bed early, sleep late - yeah, apparently I'm only a ball of fire in the gym folks, my daughter goes away and all I can think about is staying in/sleeping LOL I'll make up for it tomorrow night @ the Weeble Wagon :)

'Nancy' as prescribed, time=13:50

38M/5'10"/166#

Warm-up: 3:00 row (761m).

As Rx: 18:55.

Cool-down: PNF of hamstrings.

Off PR by 2:30. Runs on outside road course. 41F (32F wind chill). Winds 21 gusting to 30 MPH. Squats to an 11-inch box (below parallel).

F/36/5'2"/108

sub'd:

400m row
25# overhead squat (cleaned from floor)

18:23

Steve Smith... Hmmmmm idunno, forgive me if I call BS on your upscaled Nancy. If Im wrong I have no problem eating my words. HOWEVER I do not believe this... AT ALL. Put a video up brother and prove it. I hope you are in your regions qualifier cuz I'm coming to watch your beastly performance.

As Rx'd (treadmill @ 1.5% incline)
19:04

Blaaahh...Looks like OHS is another weakness of mine. They were all unbroken, but having them weighted felt much different. Another thing to add to the warm-up! Running...treadmills...suck (still (but mostly treadmills)).
*Note to self: Did 3 WODs yesterday, and feeling it. Excuse? Maybe!

I can honestly say i cannot wait for the coming rest day. I'm gonna veg out and cheat so hard lol.

24/m/184

Chrome bars suck! That thing kept slipping on every rep.

as rx'd 21:08 (+ 4:45)

m/20/5'8/158

did 10 reps OHS last 3 rounds

32:59 min

23 min 43 as rx'd
dissapointing time
did 20 burpee to pull ups as "looser redemption" to make up for poor time on WOD

18/M/180

16:34 Rx

Only one broken set of OHS (round 2), the running definitely slowed me down! Need to work on that.

As rx'd
14:00

OHS were definitely my deal. First three sets unbroken, and last two were 10 and 5. Kept the 400m runs pretty consistent. Very happy with this one. Thanks Crossfit!

m/35/185/6"3"

17:48
2nd and 5th sets unbroken.

stretch 3,2,1 go

16:22

14:38 as rx'd

as rx'd

time = 15:33

45# Bar

19:38 with one pee break and 1 answering of a stupid question.

I have a bar over my head and am squating it. Is now a good time to ask me a logistics question?

#107 fat tony
You beat me my man, fair and square! Well deserved and earned! I wasn't planning on going to my qualifier (Midwest @ Rogue) to be honest. But now I'm getting threats of a$$ beatings if I don't hahaha. I don't know....aahhh we'll see!

#125 Playoff Beard
You kicked my a$$ too! Dang it! Haha, awesome work though. I'll have something better to strive for with times like these.

#158 Herm
YES! That is such AWESOME news! Congrats on the go ahead for some squats. You're well on your way to full recovery :D

#201 Kevin
I was really really hoping at the end of that story that you were gonna say you accidentally wore a pair of one of your daughters jeans. lol

#295 s'more
Excellent work on beating my Qualifier WOD time! You're an inspiration as always! Totally bummed you got injured though, take care of yourself!
I'm not going to lie...the constant hounding on me to compete for the Games is starting to work lol. Plus I don't want to get beat up by a girl haha

#327 Strong Lil Pony
Apparently it is now your singular purpose to kick my a$$ if I don't go to my Qualifiers lol. I'd say I'd outrun you...but even with a head start you'd probably catch me in the long run with your marathon experience and deal out the damage. What's a guy to do!! lol
And as for the comment on Herm...75 rounds for time...LMAO.

18:24 as rx'd

Note to self: Wear gloves so your hands aren't slippery with sweat on the later OH squats.

35# bar, couldn't manage more.
Time 25:00, ran 10K yesterday so my muscles were a bit sore.

65lb OHS
not sure it was 400m Probably about 250M

13:15

Dang I need an Affiliate....

wu-dips,situp,ohsx2-cffbwu

"nancy"
5rounds
400m
15xOHS 80# (all unbroken)

17m13s

cool down
carry wts back to gym about 600m uphill
(on shoulders)

nancy
400m
overhead squat 55lbs 15 reps
5 rounds

29:15

was able to finish after a long night at Eric's house. I thought this was going to be an easy one but it got really nasty. soaking wet.

f/32/5'4"/130

I was instructed by my coach to take it easy today since I had quite a bit of soreness from some nasty wods this week.

Nancy as Rx'd for women w/65 lbs and runs uphill.

14:19 PR by 1:30 !!

a.m. f/s 5-5-5-5-5 @ 80k
p.m. boxing training,12 rounds,all the kids trying to knock me out !
after ohs practice before doin the wod.
don't know how i'm gonnae do this coz i need my weightlifting shoes for ohs(lack of flexibility)and then guttys for running,just need to change inbetween i think .

First time "Nancy". Loved it!

As Rx'd: 45 lb bar, no plates yet.

12:49

M/33/6'0"/183

Oh yeah, forgot to include Brand X cash in and out. Made it twice the fun! Gotta love payin' a little extra!

M/32/150lbs/5'5"
As rx'd
23:58
Damn my lower back hurts.

Nancy is quite the woman! =P Man did that hurt so bad, considering it was my first time for Overhead Squats. haha

As Rx'd:

26:25

M/23/6'6"/185lbs

32/m/160

cfwu x2

subbed 40lbs overhead squats... usually do broomstick for overhead squats. 1st time using weight.

17:46

First time with Nancy

As Rx'd

16:01

as rx'd
14:03
Like this lady alot!!!!

30M/5'6"/163#

As Rx'd: 13:28

24/m/6'1''/185
as rx'd
runs outside
squats unbroken
14:36

CFWU x 3

'Nancy' Can't do 95lb yet, damn balancing act!!!!!
Otherwise, as Rx'd:

1. 450m run
2. 15 x 65lb Overhead Squat

Are my wrists supposed to hurt??????

19:54

39/M/6'1"/249

M/23/6'1/180

as Rx'd

16:09 (PR)

Felt real good. All OHS were unbroken which was pleasantly surprising. Runs could have been a little better but weren't too bad.

11:53

max reps OHS@95: 41

runs turned out to be 330m...

run on treadmill at work 8.5 mph
first rnd 45#
65#
75# x 3
Still working on form
16:10

15:35

Looks like about a year since this was last done.

Result: PR by 3:36

just focused on overhead squats, as I am sooo weak with these.

5x 15, 45# no sprints

F/27/5'0"/108
Note to self, do not eat a heavy meal then try to conquer Nancy. She just handed me my ass...
25:57

10:52

"Nancy" (scaled down)

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

great video

M/19/192/6'4''
CFSB
deadlift sets of 3:
245 265 295 315 335 340(pr)
sets of 10-7-4 deadlifts with 1 min break inbetween sets
240#

Nancy
subbed 200m runs and 65# ohs: 10 mins

Ryan M/22/185/5'10

19:00 as RX'd

Josh M/19/178/5'7

5 rounds of run 400m, then 45lb overhead squats. Only got four rounds done in 19 minutes.

Jake M/17/105/5'5

5 rounds of run 400m and 15 OHS with PVC pipe.

16:10

Did 12 reps of OHS all 5 rounds. Otherwise as rx'd

20:50

M/37/5'8/160

raining hard and lots of mud!--

F/38/5'6"/140

subbed 2 min single-unders for 400m (if subbing jumprope for 400m, might do 300 single-unders next time); 55# OHS

19:46

sunshine and dry after work...

M/41/5'11"/185

as rx'd: 19:55

I feel indestructible right now!! First "Nancy"
That was by far the best WOD I have done yet; I really pushed myself and wanted to beat 20 min and finished in 17:53!!!
AS RX'D
ROUNDS
1) 2:57
2) 3:19
3) 4:11 (worst round broken 10 & 5; really started to feel it in the legs and then I got my 2nd wind)
4) 3:37
5) 3:47

m/29/5'11"/180 lbs

first time getting this one done as rx'd

19:35

32/m/91kgs

As R'xd
24:55

F/33/5'7"/150

5 rounds 21:10

ohs @ 45#. pretty easy but my first time with Nancy. I'm looking forward increasing her weight next go-around?)

f/30/5'6/160

scaled the OHSQ to 65# - first time doing these, felt iffy on form/balance

400m run was a guestimate based on having to run from the weight room down the side of the gym, up stairs to the track, 2x around for 376m, then back

21:25

27:25. 500m row and 15 x 82 lb oh squat each round

19:01

OHS broken on round 3
Runs on treadmill ~9.0 mph

brutal wod

as r'xd

20:54

M/28/194/5'11"

Rx'd 18:52

I'm way out of shape, but just got introduced to Crossfit about a week ago, and I love it.

Made it through in 27:30 with just a 5-lb stick for the squats.

M/27/6'1/199

35 min

shoulder injury so I dropped from 65 lb to 45 lb after the first round.
Ankle injury so I used the elliptical instead of the treadmill.

35#
10 overhead squats

22:32

35/M/150

As Rx'd: ran on treadmill
All OHS unbroken
13:39

24:45 with treadmill

M/35/187

50 pound over head squats

4 rounds of 15

lower back hurt extremely bad today

m/28/5'11"/163

5 rnds:
65lb overhead squats
500m row

36:00

nancy

bought in
scaled weight down to 85lbs
23:27
cashed out

F/21/5'0'/113

first "nancy", first time with over head squats

21:36

1st round ohs @ #50
rest @ #45

24:14 gotta work on the OHS slowed me down alot

65# nancy

15:59

Sat down on rep 13 of the last set. Got up and pushed hard to get under 16 min.

Starting Nancy in 2 minutes. Wish me luck!!

15th WOD

32:20

This is my first time doing overhead squats so I scaled up the weight with reps
45, 45, 55, 55, 55, 65, 65

Did 90 lb with sqats
17:55

As Rx'd

M/33/5'9"/190

21:13

After a 4 mile beach run

(66, 61)

At the track
WU with 1200m jog/run various paces, drills.
BWU iwth 45, 95.

"Nancy"
from the ground - first rep was a full squat snatch.
As Rx'd, unbroken.

16:46

18:20 subbed 500m row/65#OHS

26:24

12:06 (pr)

Did 5 rounds.
.25 mile run each round
Scaled overhead squats. Legs still stiff/tired from FGB two days ago. Tried to do with just 44lb bar but had problems with form. Did majority of squats using PVC warm-up bar and weighted PVC bar.

Just could not get squats going with any real weight overhead. Runs felt good but squats were tough with weight.

Time: 17:14.45

18:48
overheads outside with 50mph wind was a new twist! fun wod.gotta get more practice with the ohsq

First of all. I’m one proud husband, for many reasons, one of them is seeing my wife Jasmine pull a 190lb. DL today at the 0930 class.

I did a double-WOD at 0930

“Nancy”
12:30 as RX’d (I did 21 OHS the 1st RD, oops!)

Then I visited my old friend…

“Annie”
7:34 as RX’d

I did 45 DU’s in a row to start, amazing. So stoked!

Oh, then I stopped by DCF at 4pm while on a bike ride with the kids for some DL action.

5x 365#, failed on 405#. Good times.

17:20...i need to be doing more OHS!!! b/c they were pitiful
all 400's between 1:21 & 1:26, on cruise control.

23:26 vs
24:29 bah! 4/16/08
20 mins flat 4/30/07 vs
25:10 1/2/07
29:36 8/12/05
32:35 6/28/05

5 min ellip wu 20/20.

20# OHS
400m run
26:04

34/M/300lbs/one-arm

M/40/6'0"/155

3rds 65 lbs 20:19

My shoulder is jacked. I knew I'd be slow but expected 5 rds at 75 in about 20. I started PT yesterday and it feels a little more stable although my rotator cuff is very sore from the PT. Second time in more than 2 years of Crossfit that I've quit a WOD in progress. The first was when I dislocated the shoulder doing jumping pull-ups in September. Nowhere to go but up from here.

m/215/6'1"/28

subbed row for run....... ankle probs still... man can wait to run

15:32

OHS felt great... need some work... pumped to giver again

m/48/177

CFWUx1
BurgenerWUx1

Five Rounds for time of:
Run, Treadmill, 440 yards, 1:33/1:32/1:35/1:27/1:26
Overhead Squats, 75 lbs, 15 reps, 1:43/2:21/2:24/2:41/2:04
18:51

First time doing this workout. Just learned how to do overhead squats. Consequently, I scaled the weight back to 75 lbs. All reps below parallel and all set unbroken except the last round (13-2). I'm getting stronger at this lift - I should be up to the prescribed loads soon.

After recovering, I worked on my muscle up progressions. Worked with the rings at 60" (have moved them up incrementally from 48" over the past couple months). Will keep the rings at 60" for another week or two until my transition is effortless. I'm getting close - it won't be long until I get my first muscle up.

Mama (f/50/130) and Brittany (f/11/70) worked on their overhead squats today. They worked light (using a PVC pipe and a 15 lb bar) for form.

Luke (m/13/120) pounded on the heavy bag today. He left several bloody smudges on the bag - nice work, son!

24.05
400m RUN
45# OHS

Not good. I've not been doing any PT for the last month, between gunnery and eye surgery I went to complete crap.

16:40

24/m/5'7"/153#

Runs were slow (as usual). OHS were unbroken, but still a little slow. Scaled to 75#. Pretty wobbly on the last couple sets. Good medicine though.

After the first round, someone stole my barbell while I was doing the 400m, so I had to take some time to set up a new one, so time is an estimate +/- 30 seconds.

26:00

5 rds for time:

400m run

15 Dowel Overhead Squats

Time: 13:48

*Never done Overhead Squats, used dowel to avoid injury as shoulder flexibility very poor.

CFWU

"Nancy" as rx'd = 25:39 (treadmill)

1/4 mi walk cool down (treadmill)

21:42

33/M/191- 17:17RX
Did anyone feel a tingling sensation in their hands and fingers after doing the overheads?

I didn't have a rope so all we did was the L-Pull-ups and kippings.

m/58/280#

3 rounds Nancy
1. 400m run. 65lb ohs. Too much weight..poor form.
2. 400m run. 45lb ohs. ok form
3. 400m run. 45lb ohs. ok form
30 min jog.

As RX'd in 14:50. All sets of OHS squats unbroken, although there were a couple times I caught my breath while still holding the bar overhead. Treadmill for the 400m runs at 10 mph.

3 rds as Rx, left arm went numb, did the last two rounds with just the bar. 28:46. Overhead squats need work; lock the arms out WIDE.

sorry, time is 18:01 (s0rt of...turned off watch to hit the head then forgot to turn back on for a little bit)

any run of any length has really gotten into my head. all ohs unbroken, last two runs had to walk a portion--killed my time. grrr. this one needs to show up more often. need to be careful what i wish for.

18:08

M/24/160#/5'7"

Not pleased with my form or time. Ended up "scaling" in the end to make sure I didn't hurt myself.

Subbed Rowing for all Running (bad ankles)
Rounds 1-3 as Rx'd
Round 4 - Back Squat
Round 5 - Front Squat

Time: 31:33

Nancy took me 20 minutes after and 11 hour shift.

#327 Strong Lil Pony

Sore Abs Still?!

Yes! Don't really know why. I've done that WOD before and faster (by seconds only) and have been doing GHD situps in my warmups too.
My only explanation is I took too much time early in the WOD between exercises and then screamed it for the last 2 rounds to try and beat my previous time.
I skipped the "L" pullup WOD too.

on a treadmill, 12:21

1.5 incline

18:26
sub'd row for run

m/30/157.5

subbed row for run

18:33

lost time because of numbness in right hand for round 4 & 5

Three rounds for time of:

400 meter run
30 pound Overhead squat, 15 reps

Time 10:06

400 meter run
45lb Overhead squat, 21reps

Time 29:30

m/42/163/6'

sub 45# OHS 14:22

f/33/135/5'6"

sub 15# OHS 41:10

46/m/70 kg
3xCFWU
Five rounds for time of:
400 meter run (treadmill, 2%)
30 kg Overhead squat, 15 reps
time 19:21
Last time was 19:59 with 25 kg OHS.

f/41/130

29:35 rx'd

(women's #65.5) :30 slower than last time

41:09

weights and run separated a couple minutes
PR of SRM OHS of 120# first

used 65# for WOD

23:26 dropped to 65 lbs after dropping the 95

Warm-up:
100 Singles of Jump Rope

WOD:
As Rx'd: 12:30

Mike WOD:
Did runs rx'd
OH Squats: did quarter squat b/c knee rehab and went to broom OH squat on last set -- 15:31

as rxed 11:04 pr by around 30 seconds

rom issues on ohs

31/m/5'10"/210

first time as rx'd

22:17

19.01min

as rxd

CFWU-minus pu's
40lb OHS
18:41

total 20:12

includes redoing the overhead weight

4 rounds
Smith & Box OHS

11:45

overhead squat = 65. Good weight.

Scaled to
5 rounds
45# OHS x 10

19:35

sub'd 95lb thrusters for ohs; need to develop more shoulder flexibility in order to adequately complete those.

Time = 24:45

F/34/120#

Still at Randolph

Time: 22:39
Scaled to 30# OHS

Didn't have access to weights, today, so I subbed 50 Air Squats for the 95LB OHs:

13:52

Squats tear my legs up (in a hurtful way)! :P

M 68"/165/40

13:50

Subbed 90 sec of Single-Unders for runs

Total time 28:25 (all rds 3X5 reps)
Rd 1: .25mi 1:32, 95lb X 15
Rd 2: .25mi 1:40, 85lb X 15
Rd 3: .25mi 1:47, 85lb X 15
Rd 4: .25mi 1:47, 85lb X 15
Rd 5: .25mi 1:52, 85lb X 15

14:24 - 65lbs

That hurt me! My overheads need tons of work. Plus my diet has been off.. Need to buckle down.

#417
Yes, don't really know why. I wondered the same thing. Felt really good until the last round. When I dropped the bar to run both arms were tingling from biceps down to thumb. Only the top part of arms. Weird! Thanks Nancy.

SUB 75# os

30:14

M/39/150

m 6'/29/195

20:00 sub front squats for overhead on sets 2-5 (shoulder subflexation!)

horrible time, worse form, Need to take more down time between fire team training and Nancie

time 39:29

M/39/200/5'10"

As rx'd= 12:28(done on treadmill, forgot to incline, usually put it on 1st setting on my treadmill). Had to walk for 25 sec's on last 400, but much easier on treadmill than on track. Also, limited to 12mph on treadmill. Next time will try to go to track.

m/29/6'1/194

as rx'd

16:20

175, 185, 195 (f), 195, 205 (f), 200, 200,

30lb. bar
25:58

16:15
I did only 90 degrees squat position (dont know if this is the correct way to do them)-I ran 13 km/h on a mill. Boring!
Did not really push it.

m/40/67"/186 (B-Day)

Five rounds for time of:00:27:11
400 meter run
95 pound Overhead squat, 15 reps

34/m/6'/173
scaled up 135# OHS, otherwise as rx'd
20:45
tough, a couple of involuntary drops of weight from overhead while in squat.

M/30/70"/190

as rx'd
24:35

M/33/70/165

"Jackie"

9:20

M/53/142/5'8"

scaled to 70lbs

22:31

subbed 65-lb OHS's, 22:22.

21:45
1st set: front squats
last 4 sets: back squats

24.25

18:53 as RX'd. Last time was 21:51. Not recovered from "vacation" and felt it on the runs.

14:51 as Rx'd

scaled down the ohs

1st round got 10 reps with 95 then dropped to 45. did rounds 2-5 with 45. time 25 minutes 30 seconds.

1/4 mile treadmill run 1% incline
15 x 45# overhead squat

5 rounds
21:15

Need to work on overhead squats.

Oh man, 95 too heavy. Just did 45lbs.
Got all five sets in, but messed up the timing bit.
next time.

As rx'd
14.22

43/171

As rx'd:

20:25

Trying to learn these overhead squats. Went puppy style.

3 rounds
400m run
30lb overhead squat, 15 reps

13:43

m/28/6'1"/153

21:16

runs on treadmill, 1% grade 12mph
OHS with girly pipe and 30lbs. midline stability needs work.

180/m/39
22:32 had to do front squats.

33 yom 220 bwt
run 800m
the football bear wod as a warmup
2 rds
95lbs
135lbs

nancy as rx'd
19:07 new pr (indoor 2% incline runs at 10.0)
22:33 last time w/ 65 lb ohs

13:23 PR

Usual sub of 55lb OHS. Avg HR 178, peak 190, rec 28. W/Bob Morpeth.

Having done my WOD yesterday (10-9-8-...-1 of 115# push press and pull-ups), my shoulders were a little shot. I was only able to do 4 rounds of 15 115# OHS with less-than-ideal ROM and 200 rope jumps. Subbed in 135# front squat for the last round...Didn't time, but finished over 30 min after starting.

25/m/5'11''/205

RND 1 1:40 15 reps
RND 2 2:13 13 reps
RND 3 2:16 10/5 reps
RND 4 2:13 10/5 reps
RND 5 2:18 8/4/3 reps

Total Time 22:16

FIRST TIME DOING NANCY...WHAT A BEAST!!!

AS RX'D

FIVE ROUNDS FOR TIME OF:
400M RUN
95# OVERHEAD SQUAT, 15 REPS

15:00.37

46/M/6'/185

DID 5 ROUNDS OF 5 FULL CLEAN AND SPLIT JERK:

5-135
5-155
5-165
5-175
5-185

BOYS WITH GIRL FRIENDS

YESTERDAY DID PACK TEST ON SHIFT. 75 POUND PACK OVER 3 MILES IN 43:56 MIN. ON FLAT TRACK. KEEP TURNING LEFT!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Substituted 95# front squats for OHS.
Five rounds in 24:55. Ave HR 150.
Each squat set broken 8/7

M/23/153 GregAwu

Runs on treadmill (2% incline), 95# OHS - 21:59

Not even close to PR, but felt good to squeeze it out at the end of a long work day.

M/39/5'6"/183

22:40

Kept the runs under 7.4 MPH - really overdid sprints a few days back. Shins still hate me...

Subbed 525 stairs for 400m each round:

22:27

Fist time with Nancy and OH squats..holy crap they are lethal! As Rx'd - 31:07.

subbed 500m row for runs.
Time: 21:24.
OHS to medball for depth.

26/f/5'2/132#

breakfast: run 41 minutes = 5.5 miles

teach morning class @ CF NoHo

work work,

then back to the big box @ nite for:

400m run, cfwu, warm-up ohs 15x45#, 10x75#, 5x95#

WOD: "Nancy" as rx'd
5 rounds for time of
400m run
15 x OHS 95#

time = 13:30 (pr! woohoo!)

immediately post: rig up calf raise thingie for modified ghd = approx 1.5 minutes, then -

WOD: tuesday's ghd sit-up/back ext. workout
time = 12:23
ugh. that wuz horrible. haha!

post: sauna

first time: Man that was one of the hardest workouts since I started CF about 10months ago.

94# OHS/treadmill runs
R1:3:28 R2:4:57 R3:3:40 R4:5:09 R5:3:50
total:21:06

10.6# OHS/treadmill

17:17

m27/183/86kg

still need work on my OH squats only used 25kg

15:16mins

as rx'd:

16:48

run in the neighborhood might have been long...all sets unbroken though.

Scaled to 45 lbs because I was struggling with form and balance. This was my first WOD with overhead squats in it.
16:37
Warmup:
2 x
100 M run
10 Hollow Rocks
50 M run
3 Lever attempts (or progressions)
50 M run
10 Hollow rocks

Cool down:
Max Plank hold on elbows
Max One Arm Hang (Right)
Max Plank hold on elbows
Max One Arm Hang (Left)

sub 30kg = 15:02 PR

used treadmill 13kmh 1% incline

22:54, at home. 193-

"Nancy" As Rx'd 5 rds. Ran outside in the cold of upstate NY.

15:45

good times...

25:46

4Rs unbroken on OHS happy about that.

Done at home.

180,200,210,220f,220f,220f,

went down in weight and worked on technique.

Did this backwards, 15 95# OHS followed by 400m run. Did four rounds in 14:30. Right shoulder was bothering so I didn't do the fifth round.

m/41/200/5'11"

Ended up running 500m (.31mi) according to gps.
Lifted 67# instead of 95. No way would I have been able to get the last 2 sets with 95.

Forgot to start clock for first round.

Round 1: unknown
Round 2: 4:33
Round 3: 9:27
Round 4: 14:17
Round 5: 18:46

Assuming 1st round was similar to 2nd, I'd say we completed in 23:15 or so.

Did this one with my 11y/o son. We basically kept the same pace the whole time. He used a 15# empty bar. One minor shoelace incident after round 3 cost us about 30 sec.

21:29

subbed 30kgs first 2 rounds on OHS and then 35kgs for the last 3. I'm happy with this considering 4 months ago I couldn't do 1 rep w/20kgs.

No treadmill available on rounds 1 & 3 so I rowed 500m.

m/30/5'10/205

This was my first attempt at "Nancy" and I loved it! My time wasn't that great but I truely loved that workout, shoulders and legs feel awesome.

As rx'd 25:00

F/20/5'6"/135

With 53lb, 20:35

as rx'd

28:53

21.43, was a lot stronger on squats the last two rounds

m/28/170

subbed 70lbs OHS
22:08

at hammerhead in FMB
3 mile run
23:00
then
4 rounds
10 95# thrusters
10 Pull-ups

14:37. Not my best effort. 3 of 5 OHS sets were broken.

17:28 25# row not run

as rxd 20:09 treadmill

First try at nancy. Used 65#
30/m/73"/186
16:54

As RX'd: 16:08

First attempt @ "Nancy" F/27/5'10"/160

With 45#, 18:49

Jeff @ home
12:49

Charity 65#
12:15

Accidentally flip-flopped the run and OHS.

WOD: 21:27

65# OHS
22:25

37:16
- OHS: 45lb,55 for rest

As Rx'd: 35 minutes (clock ran continuously to/from the track accounting for 7 additional minutes)

M/25/155

15:22
Overheads @ 75 lbs.

As a new crossfitter

As Rxd 23:30

22.m.135.65"

as rx'd
38:21(PR)

65# OHS
18.46

65# OHS
Complete 15 rep sets all.
18.46

m35/170/5'8"

subbed 15 burpees for each 400m run (I think it was worse!!!)
15 95lb overhead squats
15 burpees

5 rds=26:14

Pukie and I had our great reunion after a month off in the middle of round 4.

As Rx'd
18:56

15:50

47m 205# 6'0"
on 4/5
first time as RX: 19:02

17:25

ran to culdesac and back
previoulsy did it in 17:22

75# OHS - Scaled down and worked on form as this is one of my weakest movements. Broke reps into sets of 10 and then 5.

400M on treadmill @ 9.5

34:00

Did Saturday as rx'd:

16:52

20090406 0500hrs
CFWU 10-15 x 2
WOD090403: "Nancy": 5rds of 400m run, 15 OHS (95#, used 40kg which is 92%).
t = 18:28 = 3:53 + 3:50 + 3:41 + 4:06 + 2:55
Then a little Bent-Press practice. 16kg KB 3R/3L x 2

f/41/5'4"/144 CrossFitting for 2 1/2 monthes

forgot to post this on Friday

23:58
I run VERY slowly, working on that.

15 lb. bar for OHS, might have been able to add some weight on, holding weight overhead is definately an area that I need to improve.

round 1 and 2 did 21 OHS instead of 15, working on counting too, lol.

runs were outside in drizzly rain and hilly HILLY driveway

m/29/73/181
21:16
Scaled to Brand X "The Pack": 65lb OHS
Did the WOD the day of, but forgot to post.

Embarrased to say I had to do this using a smith machine; there was nothing else available. Paced off a 400m course. Probably longer.

15:01
1:32/1:45/1:51/1:58/1:58
1:08/1:10/1:12/1:24/:58

subbed burpees x 15 for run
45# OHS
15:46

m/39/5'4"/142

24:04

Used 89 lbs for OHS

time checks as follows:
1) ??:??
2) 08:37
3) 13:44
4) 19:05
5) 24:04

A few seconds slower than the only other time I did this, but that first time my OHS sets were at 45, 45, 56, 67, and 79 lbs. This time all were at 89 lbs.

Jennie: 27 F 165# 5'9"
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
(Jonnie's House)

Time=21:41

Did six rounds of the BrandX pack version.

20:18

Did 75 lb overhead squats. Balance at bottom was the hard part. Technique practice needed. Only did 3 sets. VERY VERY HUNGOVER.... Wow....

m/44/6'2/170

I think I did quarter miles on the treadmill

Can't do overhead squat (yet)(my body doesn't go that way). Scaled to 65# squats

22 minutes

12:40 as RX'd

1:20 Jump rope (can't run)
OHS as RXd

16:00

no barbell or treadmill

subbed 25 x 70# db swings and 12 laps around a full sized basketball court(3,456 ft~ a500 ft. less than 3/4 mile) 3 rounds

time: 21:13

m/37/170

14:08

Scaled to 55 pounds, I think. Meant it to be 65, but I may have grabbed the womens bar in my rush. at NWCrossfit.

24/m/175

21:30

subbed overhead squats with 45# DB power snatch, 15 each arm. felt like i was going to die.

M/6"/175
* all runs on treadmill with 3 deg incline
95 lb OHS- 15 unbroken
run @ 8.5
95 lb OHS- 10 wait 15 seconds then 5 more
run @ 8.5
95 lb OHS- 8 wait 15 seconds then 7 more
run @ 8
95 lb OHS- 8 wait 30 sec's then 7 more
run @ 8
95 lb OHS- 8 wait 30 sec's then 7 more

21:15

As RX'D
15:34
Not happy since my PR in September was 15:18

First time doing Nancy with prescribed weights, squats could be a bit deeper

Last round fell apart 7/5/3 reps previous rounds were all completed in two sets

21:08

Shoulder problems so did back squat 5x5
135,155, 185,225,245

as rx'd:

19.22 (PR)

JrJordan
As Rx'd
22:47

LT
Subbed 40 pound barbell
22:47

65# ohs

18:45

15:53

Compare to:
080416 - 19:40
080119 - 18:25
071124 - 19:36
070903 - 14:38 (45lb. OHS)

"Nancy"

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

17:23
--------------------------------------------------------
Compare to 080416

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

17:10

28/m/78kg

19:31

About 50-60% effort; active recovery from potential cold

24:00. 400m times: 1:30, 1:53, 1:48, 1:55, 1:57.

m/44/175

Nancy

15:40

used treadmill and ran in boots.

65lb 13km-hr treadmill
last 33 min
today 20:13 pr

subbed 1:45 jump rope for 400
65# on OHS

23:17

oops, posted wod from day before earlier.

real as rx'd time,
16.54

CFWU x 3; std

NOT as Rx'd' used #90 barbell (there is no #95) that I could take upstairs to the indoor PAC track--saves the comings and goings.

21:00 even; need to go deeper on OHS--like most.

15 K2Es and 10 L-pulls to close

29:34

as rx'd. snatched up from floor, run outside

TIME - 16:08 (PR)

Nancy 5 rounds 400m 75# OHS Could not do 95 for 75 reps

total time 15:58

cfwux3

21:53

runs on TM@15 and 9mph

First ever Nancy.
First ever doing more than 45 95# OHS.

21:03

OHS: 15/10-5/8-7/7-8/7-2-5
(strong gust of wind on last round of OHS)

Correction...

last round OHS 7-2-6 (typo)

cfwux2
75#ohs
20:50

scaled 65lb OHS - broken
24 :07

19:31

First time doing Nancy, 13:59

Squats scaled to 65#
Running done on Treadmill

21:43

32yoa/143lbs

"Nancy"

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

As Rx'd (except on a treadmill, butt to med ball on OHS)

Time: 14:18

PR by 1:09

75 lbs squat. 5 sets.
17:12

rx'ed (but sqs could have been a bit deeper): 14:35

16:08

19:58 with 65 lbs

messed up with the stopwatch, so it was around 16:30
OHS with 30kg

39 minutes,

rounds two and three used 90 pounds

WU
As rx'd for the first time. 21:57
M/48/185#/72"

m/34/218/6"0

Not as RX'ed, subbed 65# for OHS

20:04 (PR is 15:59)

ran at 9.0 on all treadmill runs.

I can't believe I was 4 minutes slower on this. I thought I would definitely set a new PR. Weird.

Subbed 56# for OHS, just a hair under 24 minutes.

Walking from squat rack to treadmill took some of that time, but it wasn't like I wasn't thankful for the break. Form improved toward the end, but still need to work on getting down low on the squats.

Just used a 20 kg bar, quite cold at the track. 13:14.

Stephen, 10 yrs old, 3 rounds, 400m, 10 push ups, 15 ohs with pvc pipe 9;10.

13:01
3 rounds

m/35/5'9/176

CFWU - 2. Shortcut for work. Superman. No Burgener.
19:14
First time doing as rx'd. Core much stronger. Able to keep weight above head w/o too much trouble. Good depth. Stayed on heels for most part except for 1st rep or 2 on each set getting stability under control.
4/16/08: 22:01
Left arm still numb for most of day.
Did 3 of 5 runs on treadmill at 9.5 avg to help force pace. Took a little time getting treadmill up to speed.

CFWUx3
-400m runs on tmill (0.25 miles; speed=9.5; 6:18/mile)
-sub'd 75-lb OHS
23:59 (22:32 PR last time)

Rx'd: 14:35
:13 off pr.

15:40

OHS 45#

15:40

OHS 45#

28YOM
195#
5'10''

WOD As Rx'd:

30
30
30
19
14
16
15
15

Total: 8 rounds, 169 pull-ups

Tried something different today. Instead of going all out on the first set of pull-ups, I was tring to do 6 sets of 30. I couldn't keep the 30 up, but regardless, maintaing a lower number of reps for longer increased my score by about 15 points.

19:53 as rx'd
with 45 lbs. barbell and treadmill
use 55 lbs. next time

m/36/6'4"/95.5kg

16:14

In R.H.

Used back verandah bench

18.02

65#

65 lb overhead squat.
18:35

18'12" approx.

Dropped down to 61 lb from 95 for last * 3.

The Reverend: M/31/200

15:37

m/31/221/5'11"

26 min (75 lb)

M/5'2"/155/25 yo
Scaled weight back to 75lbs. Did the change after the first rnd without stoppin the clock so dont know exact time it would have taken. finished with 19 min 39 sec.

CFC
approx. 380m-390m
12:05

3 rounds - 15:28

400m - treadmill (7.0, 7.5, 7.0+)
OHSq - 20lbs bar, 5 reps

Feeling slightly less out of shape. Still fat.

as rx'd 17:40
running done on treadmill

as rx'd 23:01

I am somewhere in the 24 minutes range forgot to stop my watch. Had to drop some of the weight on the squats from lack of experience with this exercise. That feeling in the thighs when you start running your last 2 400's whoah!!
Why do people waste their time with anything else man this is it!!!

as rx'ed on treadmill. took about 20 secs to get from treadmill to squat rack.

19:08

Subbed in eliptical did ~1:20 on it cuz that's usually my 400 time (lame I know) due to sore knee. Also subbed 75 lb ohs.

12:35

34 yom 204 lbs.

First time seriously doing overhead squats so I did 65 lbs.

3 Rounds-15:25

Well, this exposed a weakness in doing semi-heavy OHSquats that I have.

AL: 4 rounds 31:21

800 warmup
high knees, butt kicks, backwards 60 yards each

subbed 55lb kb front squat x 21
400s
12 squats
9 squats
x5

15:55

M/46/197
Scaled
Run 400m
Ohsq 65 x 15 five rounds
16:40

25 mins.

3.5 rounds in 30 min

3 rnds - 200m run & 75# OH Squat - 8:00-12:00 - watch broke

28/m/195

as rx'd: 15:32

Crossfit Warmup 3X

Chris
M/36/150lbs - RX Nancy 20:51

Mabel
20lbs Squat: 16:50

Meyer- 27:52 @ home ? on weight
25-8.8 on each side of the heavy bar

stocker 45lbs ohs subbed 20 sits for run- no time

26 min. Subbed 45 lb. overhead squats.

44/m/163

14:12

PR! by over minute, atleast something better this year than last. TM 10.0 all sets, OHSQ unbroken, much stronger form than last time

D
@32'S

WEIGHT @ 65#
TREADMILL @ 7MPH

21:34

I thought it was 4 rounds, not 5.
45# OHS
Time: 11:43
I'll do three more as RX'd in a few hours to pay it back.

Smuggling olympic freeweights out of a gym on a military base and onto the track MUST be breaking some regulation...but I pulled it off! Do I get points for that?

Hey all, guess I have been a "main site" CF guy for about a month now. By saying this I am also asking - what else is there? I love the WOD's on this site, but am hearing there is more available? Are these available through the journals, etc? Different or additional WOD's maybe? Please, do tell for a fairly new CF'er.

Thanks, Bill

33, 225 lbs, 20 min... flat, lol.

3X CFWU (No OHS)

Subbed 55# for OHS

18":27

21:30 as rx'd: lost time as tread mill and power racks are on opposite ends of the gym.

400 times per treadmill:
1:22
1:22
1:24
1:22
1:21

m/18/5'8/175
11:23

26:06
Course is .3 miles slightly longer than 400m
5 minute rest
hang power clean and jerk
95
115
135
155
175
185 fail
175

As rx'd.
18:01

subbed overhead squat (5x5)

95, 100, 110, 115, 120