April 3, 2009

Friday 090403

"Nancy"

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

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"Kurtis and the Log", Rainier CrossFit - video [wmv] [mov]

Posted by lauren at April 3, 2009 6:49 PM
Comments

MY FAV!

Comment #1 - Posted by: dinam at April 2, 2009 7:45 PM

yes

Comment #2 - Posted by: tanner at April 2, 2009 7:46 PM

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!

Comment #3 - Posted by: Joe Hardy "Infidel" at April 2, 2009 7:46 PM

hellooooo beautiful.

Comment #4 - Posted by: Anders at April 2, 2009 7:46 PM

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

Comment #5 - Posted by: randy@crossfitdenver.com at April 2, 2009 7:47 PM

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

Comment #6 - Posted by: Chris at April 2, 2009 7:48 PM

i'm doing this tomorrow!

Comment #7 - Posted by: Zack at April 2, 2009 7:48 PM

Coolest CF box ever!

Comment #8 - Posted by: Ed CFNF at April 2, 2009 7:49 PM

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!!

Comment #9 - Posted by: Flash @ Southern Illinois University Carbondale at April 2, 2009 7:49 PM

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

Comment #10 - Posted by: Mr. Delicious at April 2, 2009 7:49 PM

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

Comment #11 - Posted by: Grugly/70"/205/30 at April 2, 2009 7:50 PM

oooh nice.

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

Comment #12 - Posted by: rookie sydney australia at April 2, 2009 7:50 PM

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???

Comment #13 - Posted by: s'more at April 2, 2009 7:50 PM

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

Comment #14 - Posted by: jakers at April 2, 2009 7:51 PM

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

Comment #15 - Posted by: Alan at April 2, 2009 7:51 PM

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!

Comment #16 - Posted by: Willy T at April 2, 2009 7:52 PM

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

Comment #17 - Posted by: Herm at April 2, 2009 7:54 PM

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?

Comment #18 - Posted by: crossfitchick85 at April 2, 2009 7:55 PM

new to ohs... this should be fun

Comment #19 - Posted by: thenine at April 2, 2009 7:55 PM

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 :)

Comment #20 - Posted by: Eric Gohl 22/5'10/162 at April 2, 2009 7:56 PM

#11, #16, thanks for the help!

Comment #21 - Posted by: Joe Hardy "Infidel" at April 2, 2009 7:57 PM

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

Comment #22 - Posted by: cadet at April 2, 2009 7:58 PM

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

Comment #23 - Posted by: Eric Gohl 22/5'10/162 at April 2, 2009 7:59 PM

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!

Comment #24 - Posted by: Sooz 22/5'6''/115 at April 2, 2009 8:02 PM

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.

Comment #25 - Posted by: John-in-Jersey 34/6'0/190 at April 2, 2009 8:05 PM

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

Comment #26 - Posted by: cole32/m/6"4/225 at April 2, 2009 8:16 PM

the video was hilarious and awesome at the same time!

Comment #27 - Posted by: kris kepler at April 2, 2009 8:16 PM

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!

Comment #28 - Posted by: irish mn 33/6'/195 at April 2, 2009 8:21 PM

#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.

Comment #29 - Posted by: Kat at April 2, 2009 8:22 PM

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

Comment #30 - Posted by: Rookie - Crossfit Gold Coast at April 2, 2009 8:27 PM

#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!

Comment #31 - Posted by: Sooz 22/5'6''/115 at April 2, 2009 8:27 PM

Kurtis! Great job dude! You are a beast!

Comment #32 - Posted by: nadia shatila at April 2, 2009 8:36 PM

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.

Comment #33 - Posted by: rookie sydney australia at April 2, 2009 8:40 PM

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

Comment #34 - Posted by: Karl Steeves at April 2, 2009 8:44 PM

#3

leave your political thoughts to yourself...

PLEASE

Comment #35 - Posted by: clat at April 2, 2009 8:45 PM

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.

Comment #36 - Posted by: jake howard at April 2, 2009 8:48 PM

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

Comment #37 - Posted by: Michael Whities at April 2, 2009 8:52 PM

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!

Comment #38 - Posted by: bingo at April 2, 2009 8:52 PM

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

Comment #39 - Posted by: Herm at April 2, 2009 8:59 PM

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

Comment #40 - Posted by: Robb Wolf at April 2, 2009 9:16 PM

Herm,

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

D.

Comment #41 - Posted by: bingo at April 2, 2009 9:28 PM

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

Comment #42 - Posted by: Tommy at April 2, 2009 9:32 PM

#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

Comment #43 - Posted by: Swany at April 2, 2009 9:33 PM

#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.

Comment #44 - Posted by: BG SpoVegas at April 2, 2009 9:35 PM

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

Comment #45 - Posted by: shane mcgrotty at April 2, 2009 9:36 PM

Captain Crunch

CrossFit football does look like the ticket.

Swany

nice

Comment #46 - Posted by: Tommy at April 2, 2009 9:36 PM

Thanks Tommy
Swany

Comment #47 - Posted by: Swany at April 2, 2009 9:48 PM

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!!!

Comment #48 - Posted by: Cookie at April 2, 2009 10:04 PM

at the hotel...

5 rds
run 400m
15 thrusters 45 lb dumbells

23:21

Comment #49 - Posted by: controlfreak at April 2, 2009 10:10 PM

#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

Comment #50 - Posted by: ztbiv at April 2, 2009 11:07 PM

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.

Comment #51 - Posted by: adrian at April 2, 2009 11:08 PM

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.

Comment #52 - Posted by: Shaff at April 2, 2009 11:20 PM

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!


Comment #53 - Posted by: GWB_Worst_President_Ever at April 2, 2009 11:38 PM

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

Comment #54 - Posted by: Ramsland in Iraq m/22/5'10/174 at April 3, 2009 12:15 AM

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

Comment #55 - Posted by: juro at April 3, 2009 12:31 AM

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

Comment #56 - Posted by: (R)evolutionaryThinker at April 3, 2009 1:00 AM

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!

Comment #57 - Posted by: Dan in Warminster, PA at April 3, 2009 1:42 AM

Ouch! This is going to hurt soooo good!

Comment #58 - Posted by: Bob in Kabul 44/6'3"/203 at April 3, 2009 2:15 AM

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

Comment #59 - Posted by: roman at April 3, 2009 2:32 AM

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

Comment #60 - Posted by: JorgeE at April 3, 2009 2:50 AM

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.

Comment #61 - Posted by: vputz at April 3, 2009 2:53 AM

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

Comment #62 - Posted by: dc3 at April 3, 2009 3:11 AM

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

Comment #63 - Posted by: xfitgrl at April 3, 2009 3:30 AM

Made up GHD/Back ext WOD

8:49 (PR by 10 secs)

Comment #64 - Posted by: Playground Cindy (F/31/128/6') at April 3, 2009 3:42 AM

17:23

Comment #65 - Posted by: Charbs 190/m/23 at April 3, 2009 3:59 AM

#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

Comment #66 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at April 3, 2009 4:06 AM

nice hat in the pic:

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

Comment #67 - Posted by: MJ at April 3, 2009 4:22 AM

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!

Comment #68 - Posted by: AllisonNYC in VB_24/5'2/115 at April 3, 2009 4:27 AM

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.

Comment #69 - Posted by: ken c at April 3, 2009 4:29 AM

15:27

Comment #70 - Posted by: JoeCam 34/M/184 at April 3, 2009 4:38 AM

"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.

Comment #71 - Posted by: Herm at April 3, 2009 4:39 AM

M/40/193

Overhead Squats
3-3-3-3-3

165-165-175-175-175

Day 18 of the Burpee Challenge

Comment #72 - Posted by: toby or not toby at April 3, 2009 4:42 AM

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

Comment #73 - Posted by: Amanda_Spann at April 3, 2009 4:43 AM

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!

Comment #74 - Posted by: rickybobby at April 3, 2009 4:45 AM

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

Comment #75 - Posted by: stick at April 3, 2009 4:45 AM

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

m/19/6"/165

13:20

Comment #76 - Posted by: Thili at April 3, 2009 4:47 AM

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).

Comment #77 - Posted by: Memuc at April 3, 2009 4:47 AM

"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.

Comment #78 - Posted by: Herm at April 3, 2009 4:54 AM

Fit mom -

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

Comment #79 - Posted by: Playground Cindy (F/31/128/6') at April 3, 2009 4:58 AM

6'2" m 201lbs

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

45# overhead squats

total time- 19:46.4

Comment #80 - Posted by: braler01 at April 3, 2009 5:01 AM

As rx'd:

21:28

Comment #81 - Posted by: cbrust m/41/68"/195 at April 3, 2009 5:02 AM

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...

Comment #82 - Posted by: onefastbird21 at April 3, 2009 5:09 AM

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

Comment #83 - Posted by: Strong Lil Pony! at April 3, 2009 5:15 AM

As Rx'd:

25:50

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

Comment #84 - Posted by: Latham Fell M/28 at April 3, 2009 5:17 AM

28/6'8"/215

20:41

Comment #85 - Posted by: Stretch at April 3, 2009 5:24 AM

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

Comment #86 - Posted by: Laddie at April 3, 2009 5:29 AM

rookie--good luck!

Comment #87 - Posted by: fat tony at April 3, 2009 5:30 AM

38/m/242

23:16

Comment #88 - Posted by: Andy at April 3, 2009 5:31 AM

As rx'd (!)

15:43

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

Comment #89 - Posted by: Mickey (M/5'10"/174/43) at April 3, 2009 5:33 AM

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

Comment #90 - Posted by: Pat Sherwood at April 3, 2009 5:48 AM

Pack

5X OHS 65#
400 m @ 9.0 mph

17:12

Next time as rx'd

Comment #91 - Posted by: KOA2 30/m/5'8"/183 at April 3, 2009 5:50 AM

#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

Comment #92 - Posted by: bill b at April 3, 2009 5:53 AM

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

Comment #93 - Posted by: nick M/25/201/6' at April 3, 2009 5:55 AM

17:30 as rx'd

Comment #94 - Posted by: Tyler Scott at April 3, 2009 5:55 AM

#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


Comment #95 - Posted by: Jeff - Bucks County at April 3, 2009 6:07 AM

18:58

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

Comment #96 - Posted by: Suzanne f/5'2"/ 108 at April 3, 2009 6:08 AM

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!

Comment #97 - Posted by: DJ at April 3, 2009 6:12 AM

M/31/5'7"/167

Nancy (Rx'd): 13:17

Comment #98 - Posted by: Tom Vickers at April 3, 2009 6:13 AM

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

Comment #99 - Posted by: irish mn 33/6'/195 at April 3, 2009 6:14 AM

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

Comment #100 - Posted by: Frank at April 3, 2009 6:22 AM

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

Comment #101 - Posted by: Jon Gilson at April 3, 2009 6:30 AM

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

Nancy (sub 45# bar): 24:36

Comment #102 - Posted by: geedebee at April 3, 2009 6:31 AM

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.

Comment #103 - Posted by: Gabe <>< at April 3, 2009 6:38 AM

M/28/216

18:58

About a minute behind PR.

Comment #104 - Posted by: CT at April 3, 2009 6:39 AM

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

Comment #105 - Posted by: Ramsland in Iraq m/22/5'10/174 at April 3, 2009 6:39 AM

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?

Comment #106 - Posted by: fat tony at April 3, 2009 6:42 AM

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

Comment #107 - Posted by: juro at April 3, 2009 6:43 AM

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"

Comment #108 - Posted by: jacob gallaway at April 3, 2009 6:48 AM

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

Comment #109 - Posted by: Rebar at April 3, 2009 6:48 AM

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.

Comment #110 - Posted by: Bryan Bodden at April 3, 2009 6:50 AM

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.

Comment #111 - Posted by: Joe M. 28/m/5'10"/150# at April 3, 2009 6:52 AM

25/m/5'11"/202

15:11 as rx'd.

Comment #112 - Posted by: Nickosaurus at April 3, 2009 6:52 AM

Fight gone bad
345

Comment #113 - Posted by: Ian Mosher cfatl m/28/5'11/168 at April 3, 2009 6:59 AM

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!!!!

Comment #114 - Posted by: Rob_Y at April 3, 2009 7:02 AM

as rx'd
19:07

Comment #115 - Posted by: PJB at April 3, 2009 7:05 AM

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

Comment #116 - Posted by: Justin 6'/189/28 at April 3, 2009 7:08 AM

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.

Comment #117 - Posted by: Flash @ Southern Illinois University Carbondale at April 3, 2009 7:08 AM

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

27:00

27/m/5'11"/198

Comment #118 - Posted by: Bruce at April 3, 2009 7:14 AM

#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.

Comment #119 - Posted by: jon at April 3, 2009 7:16 AM

m/31/5'9"/169

as rx'd (treadmill) 22:19

Comment #120 - Posted by: elliott at April 3, 2009 7:19 AM

CFWU

situps on steep decline
8 pullups, 8 dips

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

Comment #121 - Posted by: rbst m/33/5'10"/186 at April 3, 2009 7:30 AM

"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!!!

Comment #122 - Posted by: Nik Nichols 42yof7in/165lbs at April 3, 2009 7:32 AM

As Rx'd

21.29 I hate running!

Comment #123 - Posted by: H.E at April 3, 2009 7:34 AM

as rx'd

23:03

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

Comment #124 - Posted by: sking m/43/215 at April 3, 2009 7:40 AM

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!

Comment #125 - Posted by: Playoff Beard at April 3, 2009 7:43 AM

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

Comment #126 - Posted by: gunnar at April 3, 2009 7:52 AM

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!

Comment #127 - Posted by: Playoff Beard at April 3, 2009 7:53 AM

13:04 w/ 15lb vest

Comment #128 - Posted by: difchip at April 3, 2009 7:53 AM

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.

Comment #129 - Posted by: biff at April 3, 2009 7:54 AM

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.

Comment #130 - Posted by: Laura DeMarco - CrossFit Rx at April 3, 2009 7:55 AM

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.

Comment #131 - Posted by: Angel at April 3, 2009 7:55 AM

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.

Comment #132 - Posted by: mhsully at April 3, 2009 7:58 AM

30/m/197

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

OHS = hard.

Comment #133 - Posted by: SAT at April 3, 2009 8:02 AM

23:56

Comment #134 - Posted by: Edwin 26/M/68"/170 at April 3, 2009 8:03 AM

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

Comment #135 - Posted by: Carlox at April 3, 2009 8:19 AM

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

Comment #136 - Posted by: s'more at April 3, 2009 8:25 AM

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

Comment #137 - Posted by: s'more at April 3, 2009 8:26 AM

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.

Comment #138 - Posted by: TommyHack at April 3, 2009 8:28 AM

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

Comment #139 - Posted by: john g at April 3, 2009 8:29 AM

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.

Comment #140 - Posted by: ryan william/m/25/5'10"/160 at April 3, 2009 8:31 AM

13:34

Comment #141 - Posted by: Jacinto Rodríguez Piedra at April 3, 2009 8:32 AM

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.

Comment #142 - Posted by: shyama at April 3, 2009 8:36 AM

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.

Comment #143 - Posted by: Dave 36/m/68"/170 at April 3, 2009 8:36 AM

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

Comment #144 - Posted by: maggie13 at April 3, 2009 8:50 AM

M/50/5'11"/173

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

18:86

Comment #145 - Posted by: Kevin C. at April 3, 2009 8:52 AM

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

23:24

Comment #146 - Posted by: Eric -Fairbanks, Alaska at April 3, 2009 8:53 AM

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.

Comment #147 - Posted by: amped 34/M/190/6' at April 3, 2009 8:59 AM

24/m/177

as rx'd: first time doing nancy.

15:02

Comment #148 - Posted by: joe at April 3, 2009 9:03 AM

My running is abyssmal!

As rx'd: 19:39

Comment #149 - Posted by: Gene/m/5'11"/177/29 at April 3, 2009 9:05 AM

cfwu x2

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

Comment #150 - Posted by: Joe Venuti 42/M/5'10/178# at April 3, 2009 9:07 AM

#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!

Comment #151 - Posted by: Jim Evans at April 3, 2009 9:07 AM

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

Comment #152 - Posted by: Erek at April 3, 2009 9:11 AM

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!")

Comment #153 - Posted by: Brandon 36/M/68"/175 at April 3, 2009 9:18 AM

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.

Comment #154 - Posted by: CK at April 3, 2009 9:21 AM

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!!

Comment #155 - Posted by: onefastbird21 at April 3, 2009 9:23 AM

16:21

Comment #156 - Posted by: petey at April 3, 2009 9:25 AM

"Nancy" as Rx 19:53

Comment #157 - Posted by: Daniel at April 3, 2009 9:31 AM

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

16:52

Comment #158 - Posted by: Herm @ Playoff Beard Party Bus! at April 3, 2009 9:37 AM

21:48
Injury still slowing things down.

Comment #159 - Posted by: chris l at April 3, 2009 9:37 AM

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.

Comment #160 - Posted by: RGD at April 3, 2009 9:44 AM

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

Comment #161 - Posted by: Smartie at April 3, 2009 9:51 AM

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

Comment #162 - Posted by: Chopsaw, M/44/6'/180 at April 3, 2009 9:53 AM

as rx'd

16:04

Comment #163 - Posted by: mfgilbert at April 3, 2009 9:54 AM

As Rx'd - 19:14

Comment #164 - Posted by: Michael m/46/5'9"/175 at April 3, 2009 10:01 AM

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

Comment #165 - Posted by: Troy at April 3, 2009 10:01 AM

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 @$$!

Comment #166 - Posted by: Bob in Kabul 44/6'3"/203 at April 3, 2009 10:01 AM

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.

Comment #167 - Posted by: Alan at April 3, 2009 10:01 AM

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

Comment #168 - Posted by: Justin/6'/189/28 at April 3, 2009 10:03 AM

rx 20:18

Comment #169 - Posted by: John Sachs at April 3, 2009 10:06 AM

#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.

Comment #170 - Posted by: reality check at April 3, 2009 10:06 AM

#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

Comment #171 - Posted by: stick at April 3, 2009 10:07 AM

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

Comment #172 - Posted by: Denver Sheepdog 35/5'9/161#/CFT=892 at April 3, 2009 10:07 AM

I was wiped out before "Nancy"

Now that I done, I dunno what I am

19:28 (1st time)

Comment #173 - Posted by: jpizzle at April 3, 2009 10:08 AM

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.

Comment #174 - Posted by: ScottMacArthur at April 3, 2009 10:09 AM

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

Comment #175 - Posted by: NS at April 3, 2009 10:10 AM

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

Comment #176 - Posted by: andres solis at April 3, 2009 10:10 AM

amen swany

Comment #177 - Posted by: MMalmfeldt_5'9"_187_29 at April 3, 2009 10:11 AM

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.

Comment #178 - Posted by: N8 34/m/511/200 at April 3, 2009 10:13 AM

M 34/142/5'7"

Subbed 65lb OHS: 15:15

Comment #179 - Posted by: Dan at April 3, 2009 10:15 AM

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!

Comment #180 - Posted by: Chad Bakken at April 3, 2009 10:17 AM

1st Time:

Subbed 45lb OHS: 16:45

Comment #181 - Posted by: Sarge40 at April 3, 2009 10:22 AM

Scaled to 67# OHS

14:43

Comment #182 - Posted by: JENNY O. 38F/132# at April 3, 2009 10:22 AM

16:40 as rx'd

Comment #183 - Posted by: Joe/m/28/5'10''/188 at April 3, 2009 10:28 AM

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).

Comment #184 - Posted by: Camille at April 3, 2009 10:29 AM

400m run
135lb OHS x 15

15:12

Comment #185 - Posted by: Double B at April 3, 2009 10:31 AM

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

Comment #186 - Posted by: EJ at April 3, 2009 10:32 AM

34/M/204/6'1"

18:57

Comment #187 - Posted by: Ralphy at April 3, 2009 10:34 AM

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....

Comment #188 - Posted by: Matty in E.WA. at April 3, 2009 10:35 AM

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

16:59

Comment #189 - Posted by: nick smith at April 3, 2009 10:41 AM

39/m/167

17:38

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

Comment #190 - Posted by: RDHolbs at April 3, 2009 10:41 AM

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.

Comment #191 - Posted by: Richard at April 3, 2009 10:43 AM

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!

Comment #192 - Posted by: Scotto at April 3, 2009 10:50 AM

M/39/220/6'2"

First time - 19:55 as rx'ed

Comment #193 - Posted by: JM at April 3, 2009 10:53 AM

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

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

Comment #194 - Posted by: Alpha Jiggle 23/M/5'11''/190 at April 3, 2009 10:54 AM

16:32

Comment #195 - Posted by: kg at April 3, 2009 10:55 AM

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

Comment #196 - Posted by: Lance 26/M/69in/184.5lbs at April 3, 2009 10:56 AM

16:20 last time 19:05

75lbs overhead squats

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

Comment #197 - Posted by: jc at April 3, 2009 10:58 AM

On treadmill with 1.0 incline as RX'd:

16:25 PR

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

Comment #198 - Posted by: John/23/5'7"/170lbs at April 3, 2009 11:03 AM

m/24/6.1/198

rx'd 15:44

Comment #199 - Posted by: AaronV at April 3, 2009 11:04 AM

"Nancy"

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

18:05

all OHS unbroken

Comment #200 - Posted by: Staci at April 3, 2009 11:04 AM

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

Comment #201 - Posted by: Kevin at April 3, 2009 11:06 AM

first time as rx'd: 17:07

Comment #202 - Posted by: Larry Pastor at April 3, 2009 11:06 AM

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

Comment #203 - Posted by: Jeff 25/M/183 at April 3, 2009 11:16 AM

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!

Comment #204 - Posted by: Nate2k at April 3, 2009 11:17 AM

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!

Comment #205 - Posted by: Ben (71", 189#) at April 3, 2009 11:18 AM

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

Comment #206 - Posted by: Lisa 40/ F/ 5'4"/139 at April 3, 2009 11:25 AM

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.

Comment #207 - Posted by: Dave M/37/5'10"/210 at April 3, 2009 11:28 AM

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

Comment #208 - Posted by: Nolan 27 yom 84.5 kg at April 3, 2009 11:29 AM

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

Comment #209 - Posted by: shyama at April 3, 2009 11:29 AM

30 yom, 185 lbs


19:50 as rx'd

16 something last time

Comment #210 - Posted by: Jeff Weltmer at April 3, 2009 11:30 AM

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:)

Comment #211 - Posted by: Raine at April 3, 2009 11:31 AM

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.

Comment #212 - Posted by: Jeff F 36/M/5'10"/188# at April 3, 2009 11:33 AM

43yom / 147

13:50 as rx'd (PR)

runs outside, beautiful day in north Texas

Comment #213 - Posted by: mhlane at April 3, 2009 11:34 AM

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.

Comment #214 - Posted by: JEP M/29/6'6"/250 at April 3, 2009 11:36 AM

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.

Comment #215 - Posted by: Bells 36/6"1"/210 at April 3, 2009 11:46 AM


19:10

Comment #216 - Posted by: Peter M. m/175/32 at April 3, 2009 11:50 AM

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

Comment #217 - Posted by: AP at April 3, 2009 11:50 AM

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.

Comment #218 - Posted by: Chris at April 3, 2009 11:51 AM

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

Comment #219 - Posted by: Megan-crossfitnasti at April 3, 2009 11:53 AM

32:02

Comment #220 - Posted by: slap at April 3, 2009 11:55 AM

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!

Comment #221 - Posted by: Natalie f/21/5'2/135 at April 3, 2009 11:56 AM

NANCY
ONE OF MY FAV GIRLS

as rx 11:31

m/26/170

Comment #222 - Posted by: liverpoolptdean at April 3, 2009 11:56 AM

18:17 as rx'd

Comment #223 - Posted by: Jim at April 3, 2009 11:57 AM

#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

Comment #224 - Posted by: Posterboy at April 3, 2009 11:58 AM

16:17 AS RX'D

Comment #225 - Posted by: Doug Pfeffer at April 3, 2009 11:59 AM

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!

Comment #226 - Posted by: will fox at April 3, 2009 12:01 PM

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:)

Comment #227 - Posted by: Jason Keaton at April 3, 2009 12:05 PM

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

Comment #228 - Posted by: michaelg at April 3, 2009 12:13 PM

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

Comment #229 - Posted by: hoss at April 3, 2009 12:15 PM

37 M 6' 165#
15:45 rx

Comment #230 - Posted by: CrossFit Refugee at April 3, 2009 12:17 PM

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.........

Comment #231 - Posted by: Allan at April 3, 2009 12:23 PM

m/31/5'8"/170

as rx'd

12:25

Comment #232 - Posted by: Nico and Amber at April 3, 2009 12:28 PM


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.

Comment #233 - Posted by: MC Warsaw 23/m/6'/220 at April 3, 2009 12:32 PM

31/m/6'1"/247

as rx'd

19:09

Comment #234 - Posted by: Abdogg1684 at April 3, 2009 12:38 PM

5 rounds used 40 kg on the barbell.

26:00 min.

Comment #235 - Posted by: Ívar Ísak Guðjónsson at April 3, 2009 12:43 PM

16:15 as rx'd

Comment #236 - Posted by: B-Mo: m,31,6',195 at April 3, 2009 12:49 PM

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"

Comment #237 - Posted by: Natalie f/21/5'2/135 at April 3, 2009 12:49 PM

M/26/75'/209

As rx'd

14:40

Comment #238 - Posted by: Bunn at April 3, 2009 12:52 PM

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!!

Comment #239 - Posted by: Momof3 at April 3, 2009 1:00 PM

20:35 as RXd

Comment #240 - Posted by: Steven Willis (M/21/5'9"/170) at April 3, 2009 1:00 PM

cfwu
bwu
WOD
sub 65#ohs 10 reps

18:08

Comment #241 - Posted by: hiflyer51 at April 3, 2009 1:01 PM

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...

Comment #242 - Posted by: Shane Cross at April 3, 2009 1:06 PM

M/33/185

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

Comment #243 - Posted by: Browlerr!!! at April 3, 2009 1:07 PM

28YOM
195#
5'10''

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

Time - 10:58

Comment #244 - Posted by: Steve Smith at April 3, 2009 1:07 PM

F/19/5'5/165

15 65# OHS
run 400 meters

11:56

Comment #245 - Posted by: Amanda_Spann at April 3, 2009 1:08 PM

47 / 175

as rx'd

18:58 -- PR by 4:20

OHS sets 1, 4, and 5 unbroken.

Comment #246 - Posted by: tom perry at April 3, 2009 1:09 PM

as rxd

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

Comment #247 - Posted by: Jonblaze at April 3, 2009 1:10 PM

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

Comment #248 - Posted by: scubasteve 37 170 5'10 at April 3, 2009 1:11 PM

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

Comment #249 - Posted by: scubasteve 37 170 5'10 at April 3, 2009 1:11 PM

65lb OHS - first time doing these with weight

16:59

Form was a little funky.

Comment #250 - Posted by: tooljunk 27/m/5'10"/175 at April 3, 2009 1:11 PM

24/m/5'8"/150

16:31

Comment #251 - Posted by: Chris L at April 3, 2009 1:13 PM

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...

Comment #252 - Posted by: Garett at April 3, 2009 1:15 PM

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"

Comment #253 - Posted by: Cory D at April 3, 2009 1:16 PM

treadmill runs 1% incline

13:47

Comment #254 - Posted by: Scott at April 3, 2009 1:17 PM

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.

Comment #255 - Posted by: Heidi at April 3, 2009 1:20 PM

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!!!

Comment #256 - Posted by: Kimberly Phan 27/F/115 CrossFit Emerald Coast at April 3, 2009 1:24 PM

treadmill- scaled >#65 OHS
17:56

Comment #257 - Posted by: GU997 at April 3, 2009 1:26 PM

As Rx: 14:51

Comment #258 - Posted by: WP m/44/69in/175 at April 3, 2009 1:26 PM

As rx'd 15:06

Comment #259 - Posted by: IronMike m/26/5'10"/167 at April 3, 2009 1:27 PM

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.

Comment #260 - Posted by: Kamper M/44/74"/205 at April 3, 2009 1:29 PM

26/M/200

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

Comment #261 - Posted by: nipper at April 3, 2009 1:30 PM

M/29/6'/194

4 rounds 75 lbs. 18:14

Comment #262 - Posted by: BGreen at April 3, 2009 1:32 PM

M/39/175/6'

As Rx'd 15:31

Comment #263 - Posted by: Judd at April 3, 2009 1:32 PM

400 meter run
30 air squats
20 abmat butterfly situps

13:00

5 rounds

Comment #264 - Posted by: Pebble at April 3, 2009 1:34 PM

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

16:30

Comment #265 - Posted by: Daddylonglegs at April 3, 2009 1:34 PM

On vacation sub'd

400 meter run
30 air squats
20 abmat situps

5 rounds

13:00

Comment #266 - Posted by: Pebble at April 3, 2009 1:37 PM

38m/6/181

as rx'd

17:08

Comment #267 - Posted by: Dan - CrossFit Bucks at April 3, 2009 1:40 PM

a

Comment #268 - Posted by: Paul S_30/195/6'0 at April 3, 2009 1:41 PM

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.

Comment #269 - Posted by: sbvaneria at April 3, 2009 1:42 PM

33yom@195
16:58 as rx'd

Comment #270 - Posted by: Ryan at April 3, 2009 1:48 PM

m/32/230/69"

As rx'd 15:24 (first time)

Comment #271 - Posted by: Hughes at April 3, 2009 1:52 PM

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

Comment #272 - Posted by: mncross at April 3, 2009 1:52 PM

46/182

13:18 as Rx'ed.

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

April Painstorm tomorrow.....

Comment #273 - Posted by: David Sailor at April 3, 2009 2:00 PM

rxd

15:22

Comment #274 - Posted by: Chris Holt at April 3, 2009 2:02 PM

29/m/185

18:40

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

Comment #275 - Posted by: Esteban - CrossFit Nasti at April 3, 2009 2:02 PM

M/39/6'3"/257#

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

Total time: 18:18

Comment #276 - Posted by: Halvy51 at April 3, 2009 2:02 PM

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?

Comment #277 - Posted by: justaman - liberty sc at April 3, 2009 2:02 PM

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

Comment #278 - Posted by: johnathon in seattle 27/5'8/156 at April 3, 2009 2:06 PM

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.

Comment #279 - Posted by: Corey at April 3, 2009 2:10 PM

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.

Comment #280 - Posted by: clemson rob at April 3, 2009 2:11 PM

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!

Comment #281 - Posted by: R.Lee_Seattle at April 3, 2009 2:19 PM

As Rx'd

24:25

m/38/5'10"/170

Comment #282 - Posted by: mwunderle at April 3, 2009 2:20 PM

as RX'D: 15:33

Comment #283 - Posted by: Brian "rhabdo" Soriano at April 3, 2009 2:25 PM

#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.

Comment #284 - Posted by: Cynthiaj in Sunnyvale, CA (46/F) at April 3, 2009 2:27 PM

38/m/5'11/165

65# OHS
21:25

Comment #285 - Posted by: epicurious at April 3, 2009 2:40 PM

#244, Steve Smith

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

Comment #286 - Posted by: Chris S at April 3, 2009 2:46 PM

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

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

Comment #287 - Posted by: Mark & Theresa at April 3, 2009 2:52 PM

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

Comment #288 - Posted by: Sesoku at April 3, 2009 2:55 PM

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

16min 45sec

Comment #289 - Posted by: Clayton at April 3, 2009 2:59 PM

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!

Comment #290 - Posted by: Willy T at April 3, 2009 3:01 PM

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?

Comment #291 - Posted by: Kyle at April 3, 2009 3:05 PM

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

Comment #292 - Posted by: Chris S at April 3, 2009 3:07 PM

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

Comment #293 - Posted by: mhollis at April 3, 2009 3:09 PM

hmm, didn't save my first comment.

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

Comment #294 - Posted by: juro at April 3, 2009 3:11 PM

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!

Comment #295 - Posted by: ChadWHall 21/6'1/180 at April 3, 2009 3:15 PM

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!!!

Comment #296 - Posted by: s'more at April 3, 2009 3:16 PM

26/5'9"/138

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

Comment #297 - Posted by: Mary Ann at April 3, 2009 3:16 PM

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

Comment #298 - Posted by: juro at April 3, 2009 3:19 PM

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

as rx'd 13:28

Comment #299 - Posted by: Jeremy M/27/6'3''/207 at April 3, 2009 3:19 PM

20:02

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

Comment #300 - Posted by: Tito M/30/6'2"/200 at April 3, 2009 3:22 PM

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

Comment #301 - Posted by: Phil at April 3, 2009 3:29 PM

22:15

Left knee is sore. Maybe some tendinitis.

Comment #302 - Posted by: CincyBurgs 32/M/160/5'8" at April 3, 2009 3:31 PM

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

Comment #303 - Posted by: Smash at April 3, 2009 3:34 PM

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

20:07

Comment #304 - Posted by: Mike Morgan at April 3, 2009 3:37 PM

20:48 as RX'd

Comment #305 - Posted by: Alan Cook - 24/5'8"/161 at April 3, 2009 3:41 PM

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

Comment #306 - Posted by: Matt Burritt at April 3, 2009 3:42 PM

F31/118/5'0

65# OHS
15:18

Comment #307 - Posted by: Julie Ditzend at April 3, 2009 3:47 PM

subbed 2:00 jump rope for 400m

17:56

Comment #308 - Posted by: ToddJ(43/170/5'10") at April 3, 2009 3:50 PM

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.

Comment #309 - Posted by: Eric E at April 3, 2009 3:50 PM

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

Comment #310 - Posted by: Brad W at April 3, 2009 3:54 PM

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

Comment #311 - Posted by: Michael F. at April 3, 2009 3:54 PM

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.

Comment #312 - Posted by: TomG_Philly m/22/5'11/175 at April 3, 2009 3:56 PM

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

Comment #313 - Posted by: s'more at April 3, 2009 3:57 PM

m/31/165

rx'd

17.47

Comment #314 - Posted by: jim in tallil at April 3, 2009 3:58 PM

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

No Fun.

Comment #315 - Posted by: Elaine in Scotland at April 3, 2009 4:04 PM

M/24/183

As rx'd
20:48

Comment #316 - Posted by: Erik Fay at April 3, 2009 4:04 PM

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!

Comment #317 - Posted by: Mike Mc 31/5'9"/170# CrossFit Emerald Coast at April 3, 2009 4:05 PM

M/29/6'/190

12:31

Comment #318 - Posted by: MoyToy at April 3, 2009 4:09 PM

30m/180

13:03 as rx'd (pr)

Comment #319 - Posted by: dmarsh at April 3, 2009 4:14 PM

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).

Comment #320 - Posted by: Ronnieboy at April 3, 2009 4:15 PM

18:36 subbed 65lb overhead squat

Comment #321 - Posted by: Thompson m/28/5'8"/135 at April 3, 2009 4:15 PM

18:35 as Rx'd.

Comment #322 - Posted by: Svor/28/175 at April 3, 2009 4:18 PM

M/19/5'11"/165lbs

19:14

Running feels much improved.

Comment #323 - Posted by: Cory J. Archer at April 3, 2009 4:21 PM

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


Comment #324 - Posted by: luke at April 3, 2009 4:27 PM

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

Comment #325 - Posted by: brian p at April 3, 2009 4:28 PM

15:23 as rx'd (PR)

* OHS unbroken
* runs could've been better

Comment #326 - Posted by: MarcusG 5'9" 168 at April 3, 2009 4:29 PM

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..

Comment #327 - Posted by: Carrie McG F/20/5'8''/140 at April 3, 2009 4:29 PM

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 :)

Comment #328 - Posted by: Strong Lil Pony! at April 3, 2009 4:31 PM

'Nancy' as prescribed, time=13:50

Comment #329 - Posted by: M@ at April 3, 2009 4:37 PM

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).

Comment #330 - Posted by: rjf (Since 07-20-07. WOD no. 468) at April 3, 2009 4:39 PM

F/36/5'2"/108

sub'd:

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

18:23

Comment #331 - Posted by: belle at April 3, 2009 4:41 PM

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.

Comment #332 - Posted by: Slightly Suspicious at April 3, 2009 4:45 PM

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.

Comment #333 - Posted by: Eric Gohl 22/5'10/162 at April 3, 2009 4:46 PM

24/m/184

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

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

Comment #334 - Posted by: headonkey at April 3, 2009 4:54 PM

m/20/5'8/158

did 10 reps OHS last 3 rounds

32:59 min

Comment #335 - Posted by: Josh at April 3, 2009 4:54 PM

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

Comment #336 - Posted by: jbvdb493 at April 3, 2009 4:56 PM

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.

Comment #337 - Posted by: Joe Hardy "Infidel" at April 3, 2009 4:59 PM

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!

Comment #338 - Posted by: Ape/6'2/m/195 at April 3, 2009 4:59 PM

m/35/185/6"3"

17:48
2nd and 5th sets unbroken.

Comment #339 - Posted by: BryanK at April 3, 2009 5:00 PM

stretch 3,2,1 go


16:22

Comment #340 - Posted by: shawn hultquist at April 3, 2009 5:00 PM

14:38 as rx'd

Comment #341 - Posted by: Thomas Baklayan at April 3, 2009 5:02 PM

as rx'd

time = 15:33

Comment #342 - Posted by: Paul S_30/195/6'0 at April 3, 2009 5:07 PM

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?

Comment #343 - Posted by: Rick at April 3, 2009 5:08 PM

#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.

Comment #344 - Posted by: Eric Gohl 22/5'10/162 at April 3, 2009 5:11 PM

18:24 as rx'd

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

Comment #345 - Posted by: Dryw m/30/5'9/166 at April 3, 2009 5:14 PM

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

Comment #346 - Posted by: JI at April 3, 2009 5:17 PM

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

13:15

Dang I need an Affiliate....

Comment #347 - Posted by: OceanFire m/31/6'2"/200 at April 3, 2009 5:19 PM

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)

Comment #348 - Posted by: marty c 6'/m/245#/46 at April 3, 2009 5:20 PM

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.

Comment #349 - Posted by: Pete 31/m/5'8"/175 NM at April 3, 2009 5:26 PM

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 !!

Comment #350 - Posted by: Shana A. CrossFit East Decatur at April 3, 2009 5:30 PM

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 .

Comment #351 - Posted by: Pedro Barrera,Scotland at April 3, 2009 5:34 PM

First time "Nancy". Loved it!

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

12:49

M/33/6'0"/183

Comment #352 - Posted by: Joseph at April 3, 2009 5:35 PM

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

Comment #353 - Posted by: Joseph at April 3, 2009 5:36 PM

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

Comment #354 - Posted by: Brandon Burritt at April 3, 2009 5:36 PM

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

Comment #355 - Posted by: Jimmy D at April 3, 2009 5:38 PM

32/m/160

cfwu x2

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

17:46

Comment #356 - Posted by: karim at April 3, 2009 5:40 PM

First time with Nancy

As Rx'd

16:01

Comment #357 - Posted by: Surrey Sterling 38/m/173/5'10" at April 3, 2009 5:41 PM

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

Comment #358 - Posted by: Troy at April 3, 2009 5:44 PM

30M/5'6"/163#

As Rx'd: 13:28

Comment #359 - Posted by: Travis from Reno at April 3, 2009 5:47 PM

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

Comment #360 - Posted by: Dusty at April 3, 2009 5:53 PM

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

Comment #361 - Posted by: Dean at April 3, 2009 5:56 PM


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.

Comment #362 - Posted by: COS at April 3, 2009 5:57 PM

11:53

max reps OHS@95: 41

runs turned out to be 330m...

Comment #363 - Posted by: Brett_nyc at April 3, 2009 5:58 PM

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

Comment #364 - Posted by: jef at April 3, 2009 6:02 PM

15:35

Looks like about a year since this was last done.

Result: PR by 3:36

Comment #365 - Posted by: Vince S at April 3, 2009 6:08 PM

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

5x 15, 45# no sprints

Comment #366 - Posted by: Jamie M/30/175/5'11" at April 3, 2009 6:12 PM

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

Comment #367 - Posted by: Kat at April 3, 2009 6:16 PM

10:52

Comment #368 - Posted by: Kyle Felmley at April 3, 2009 6:25 PM

"Nancy" (scaled down)

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

Comment #369 - Posted by: jgebbie M/36/5'11"/210 at April 3, 2009 6:26 PM

great video

Comment #370 - Posted by: mfgilbert at April 3, 2009 6:27 PM

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

Comment #371 - Posted by: Captain Crunch at April 3, 2009 6:30 PM

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

Comment #372 - Posted by: ryan u. at April 3, 2009 6:36 PM

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

20:50

M/37/5'8/160

Comment #373 - Posted by: Barber36 at April 3, 2009 6:41 PM

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

Comment #374 - Posted by: nutfam at April 3, 2009 6:48 PM

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

Comment #375 - Posted by: Gabriel Wright at April 3, 2009 6:48 PM

m/29/5'11"/180 lbs

first time getting this one done as rx'd

19:35

Comment #376 - Posted by: m cowboyd at April 3, 2009 6:54 PM

32/m/91kgs

As R'xd
24:55

Comment #377 - Posted by: Dan McHugh at April 3, 2009 6:54 PM

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?)

Comment #378 - Posted by: Ginny at April 3, 2009 6:54 PM

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

Comment #379 - Posted by: CME at April 3, 2009 6:55 PM

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

Comment #380 - Posted by: ecp2 36m/69/165 at April 3, 2009 6:58 PM

19:01

OHS broken on round 3
Runs on treadmill ~9.0 mph

brutal wod

Comment #381 - Posted by: Arthur m/34/5'11"/172 at April 3, 2009 7:08 PM

as r'xd

20:54

M/28/194/5'11"

Comment #382 - Posted by: smitrock at April 3, 2009 7:08 PM

Rx'd 18:52

Comment #383 - Posted by: Gperron at April 3, 2009 7:08 PM

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

Comment #384 - Posted by: Ben S at April 3, 2009 7:17 PM

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.

Comment #385 - Posted by: mojo at April 3, 2009 7:17 PM

35#
10 overhead squats

22:32

Comment #386 - Posted by: shell at April 3, 2009 7:22 PM

35/M/150

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

Comment #387 - Posted by: Tornado at April 3, 2009 7:32 PM

24:45 with treadmill

Comment #388 - Posted by: Lucien at April 3, 2009 7:33 PM

M/35/187

50 pound over head squats

4 rounds of 15

lower back hurt extremely bad today

Comment #389 - Posted by: seans at April 3, 2009 7:35 PM

m/28/5'11"/163

5 rnds:
65lb overhead squats
500m row

36:00

Comment #390 - Posted by: TDM at April 3, 2009 7:37 PM

nancy

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

Comment #391 - Posted by: Dan D 25m-6'0-180lbs at April 3, 2009 7:48 PM

F/21/5'0'/113

first "nancy", first time with over head squats

21:36

1st round ohs @ #50
rest @ #45

Comment #392 - Posted by: Alyssa at April 3, 2009 7:50 PM

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

Comment #393 - Posted by: JJ at April 3, 2009 7:53 PM

65# nancy

15:59

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

Comment #394 - Posted by: Ingrid f/23/5'7/136 at April 3, 2009 7:54 PM

Starting Nancy in 2 minutes. Wish me luck!!

Comment #395 - Posted by: Michael Whities at April 3, 2009 7:56 PM

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

Comment #396 - Posted by: Theophan at April 3, 2009 7:58 PM

Did 90 lb with sqats
17:55

Comment #397 - Posted by: Go at April 3, 2009 7:59 PM

As Rx'd

M/33/5'9"/190

21:13

After a 4 mile beach run

Comment #398 - Posted by: Rush at April 3, 2009 8:13 PM

(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

Comment #399 - Posted by: jon h M/47/145 at April 3, 2009 8:13 PM

18:20 subbed 500m row/65#OHS

Comment #400 - Posted by: Brad at April 3, 2009 8:14 PM

26:24

Comment #401 - Posted by: CJP m39/6'/227 at April 3, 2009 8:16 PM

12:06 (pr)

Comment #402 - Posted by: JDisch at April 3, 2009 8:22 PM

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

Comment #403 - Posted by: MikeH at April 3, 2009 8:28 PM

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

Comment #404 - Posted by: charlie at April 3, 2009 8:28 PM

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.

Comment #405 - Posted by: Stavros- Diablo CrossFit at April 3, 2009 8:33 PM

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.

Comment #406 - Posted by: ODY at April 3, 2009 8:41 PM

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.

Comment #407 - Posted by: kevin o at April 3, 2009 8:42 PM

20# OHS
400m run
26:04

34/M/300lbs/one-arm

Comment #408 - Posted by: Michael Whities at April 3, 2009 8:44 PM

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.

Comment #409 - Posted by: JPW at April 3, 2009 8:49 PM

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

Comment #410 - Posted by: DoubleJ at April 3, 2009 9:01 PM

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!

Comment #411 - Posted by: Spanky at April 3, 2009 9:04 PM

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.

Comment #412 - Posted by: Travis L @ Stewart at April 3, 2009 9:09 PM

16:40

Comment #413 - Posted by: MJ @ Practice CF at April 3, 2009 9:11 PM

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

Comment #414 - Posted by: xpi at April 3, 2009 9:39 PM

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.

Comment #415 - Posted by: Tristan at April 3, 2009 9:47 PM

CFWU

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

1/4 mi walk cool down (treadmill)

Comment #416 - Posted by: Darren 37m/5'10/225 Pasadena, CA at April 3, 2009 9:49 PM

21:42

Comment #417 - Posted by: Brad/36yom/509/170lbs at April 3, 2009 9:56 PM

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

Comment #418 - Posted by: JP at April 3, 2009 9:58 PM

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

Comment #419 - Posted by: Andoryu in Japan at April 3, 2009 10:03 PM

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.

Comment #420 - Posted by: tmorro at April 3, 2009 10:12 PM

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.

Comment #421 - Posted by: AKCrossFitter at April 3, 2009 10:13 PM

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.

Comment #422 - Posted by: Xman at April 3, 2009 10:15 PM

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

Comment #423 - Posted by: tmorro at April 3, 2009 10:40 PM

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

Comment #424 - Posted by: mtvet/44/6'/218 at April 3, 2009 10:58 PM

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

Comment #425 - Posted by: Ransom at April 3, 2009 11:12 PM

Nancy took me 20 minutes after and 11 hour shift.

Comment #426 - Posted by: Allan at April 3, 2009 11:27 PM

#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.

Comment #427 - Posted by: jon h M/47/145 at April 3, 2009 11:33 PM

on a treadmill, 12:21

1.5 incline

Comment #428 - Posted by: skichiiwa at April 4, 2009 12:24 AM

18:26
sub'd row for run

Comment #429 - Posted by: TomO/42/M/200 at April 4, 2009 3:51 AM

m/30/157.5

subbed row for run

18:33

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

Comment #430 - Posted by: rowcoach at April 4, 2009 4:23 AM

Three rounds for time of:

400 meter run
30 pound Overhead squat, 15 reps

Time 10:06

Comment #431 - Posted by: Jonathan Offen at April 4, 2009 5:03 AM


400 meter run
45lb Overhead squat, 21reps

Time 29:30

Comment #432 - Posted by: Arron at April 4, 2009 5:10 AM

m/42/163/6'

sub 45# OHS 14:22

f/33/135/5'6"

sub 15# OHS 41:10

Comment #433 - Posted by: patrick at April 4, 2009 5:28 AM

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.

Comment #434 - Posted by: AndersI at April 4, 2009 5:44 AM

f/41/130

29:35 rx'd

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

Comment #435 - Posted by: Sharon Miller at April 4, 2009 5:54 AM

41:09

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

used 65# for WOD

Comment #436 - Posted by: Deano at April 4, 2009 6:31 AM

23:26 dropped to 65 lbs after dropping the 95

Comment #437 - Posted by: BLB428 at April 4, 2009 6:40 AM

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

Comment #438 - Posted by: Jake at April 4, 2009 7:14 AM

as rxed 11:04 pr by around 30 seconds

rom issues on ohs

Comment #439 - Posted by: Kevin McClellan 47/M/195 at April 4, 2009 7:36 AM

31/m/5'10"/210

first time as rx'd

22:17

Comment #440 - Posted by: D Craig at April 4, 2009 7:43 AM

19.01min

as rxd

Comment #441 - Posted by: CTAM (22/M/5'11"/235) at April 4, 2009 7:47 AM

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

Comment #442 - Posted by: verve at April 4, 2009 8:08 AM

total 20:12

includes redoing the overhead weight

Comment #443 - Posted by: mlubrano at April 4, 2009 8:11 AM

4 rounds
Smith & Box OHS

11:45

Comment #444 - Posted by: Alex m/21/152 at April 4, 2009 8:19 AM

overhead squat = 65. Good weight.

Comment #445 - Posted by: Ropie at April 4, 2009 8:19 AM

Scaled to
5 rounds
45# OHS x 10

19:35

Comment #446 - Posted by: Kurt_eh m/33/5'10"/183# at April 4, 2009 8:23 AM

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

Time = 24:45

Comment #447 - Posted by: bill b at April 4, 2009 8:36 AM

F/34/120#

Still at Randolph

Time: 22:39
Scaled to 30# OHS

Comment #448 - Posted by: Spy at April 4, 2009 8:45 AM

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

Comment #449 - Posted by: Matt Caron M/23/210lbs at April 4, 2009 9:08 AM

M 68"/165/40

13:50

Subbed 90 sec of Single-Unders for runs

Comment #450 - Posted by: John at April 4, 2009 9:11 AM

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

Comment #451 - Posted by: rjg26 M/27/6'/177lb at April 4, 2009 9:17 AM

14:24 - 65lbs

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

Comment #452 - Posted by: Playground Cindy (F/31/128/6') at April 4, 2009 9:32 AM

#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.

Comment #453 - Posted by: Joseph at April 4, 2009 10:06 AM

SUB 75# os

30:14

M/39/150

Comment #454 - Posted by: Ticotexas at April 4, 2009 10:09 AM

m 6'/29/195

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

Comment #455 - Posted by: Tyler at April 4, 2009 10:10 AM

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

time 39:29

Comment #456 - Posted by: Allie 38/M/170 at April 4, 2009 10:39 AM

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.


Comment #457 - Posted by: Jeffdpoll at April 4, 2009 10:52 AM

m/29/6'1/194

as rx'd

16:20

Comment #458 - Posted by: matt b grand cayman at April 4, 2009 11:04 AM

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

Comment #459 - Posted by: Mike Morgan at April 4, 2009 11:18 AM

30lb. bar
25:58

Comment #460 - Posted by: westxun at April 4, 2009 11:26 AM

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.

Comment #461 - Posted by: Toralf at April 4, 2009 11:36 AM

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

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

Comment #462 - Posted by: Anthony Rubino at April 4, 2009 11:41 AM

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.

Comment #463 - Posted by: kent shaw at April 4, 2009 12:09 PM

M/30/70"/190

as rx'd
24:35

Comment #464 - Posted by: LongeFlucht at April 4, 2009 12:18 PM

M/33/70/165

"Jackie"

9:20

Comment #465 - Posted by: MJ at April 4, 2009 12:20 PM

M/53/142/5'8"

scaled to 70lbs

22:31

Comment #466 - Posted by: Ssscaler at April 4, 2009 12:24 PM

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

Comment #467 - Posted by: Sri 28/m/5'8"/185lb at April 4, 2009 1:05 PM

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

Comment #468 - Posted by: headhunter at April 4, 2009 1:06 PM

24.25

Comment #469 - Posted by: Wade at April 4, 2009 1:29 PM

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

Comment #470 - Posted by: Josh G at April 4, 2009 1:32 PM

14:51 as Rx'd

Comment #471 - Posted by: Barry Weidner-CF Generation at April 4, 2009 1:38 PM

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.

Comment #472 - Posted by: tom at April 4, 2009 1:41 PM

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

5 rounds
21:15

Need to work on overhead squats.

Comment #473 - Posted by: MattP (m/47/5'11/175) at April 4, 2009 1:52 PM

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

Comment #474 - Posted by: GrantL at April 4, 2009 2:15 PM

As rx'd
14.22

Comment #475 - Posted by: Cory at April 4, 2009 2:36 PM

43/171

As rx'd:

20:25

Comment #476 - Posted by: Rick Cantu at April 4, 2009 2:51 PM

Trying to learn these overhead squats. Went puppy style.

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

13:43

Comment #477 - Posted by: pgsponge at April 4, 2009 4:26 PM

m/28/6'1"/153

21:16

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

Comment #478 - Posted by: d_wurm at April 4, 2009 4:35 PM

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

Comment #479 - Posted by: brad at April 4, 2009 4:37 PM

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

Comment #480 - Posted by: brian t at April 4, 2009 4:48 PM

13:23 PR

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

Comment #481 - Posted by: mas 52/M/150 at April 4, 2009 5:18 PM

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.

Comment #482 - Posted by: Clinton - 23m/210/6'3" at April 4, 2009 5:33 PM

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

Comment #483 - Posted by: John at April 4, 2009 6:09 PM

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

Comment #484 - Posted by: MASON EWTON 28/6' 0"/172 DENISON, TX at April 4, 2009 6:23 PM

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.

Comment #485 - Posted by: ROBERT SUTHERLAND at April 4, 2009 6:47 PM

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

Comment #486 - Posted by: Strohs M/47/6'/182 at April 4, 2009 6:51 PM

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.

Comment #487 - Posted by: Y. Zhou at April 4, 2009 7:44 PM

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...

Comment #488 - Posted by: Mike C. at April 4, 2009 7:53 PM

Subbed 525 stairs for 400m each round:

22:27

Comment #489 - Posted by: Umbre at April 4, 2009 8:11 PM

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

Comment #490 - Posted by: DB [24/M/5'8"/205lbs] at April 4, 2009 8:15 PM

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

Comment #491 - Posted by: cmgmd50 at April 4, 2009 8:42 PM

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

Comment #492 - Posted by: cleverhandz at April 4, 2009 10:44 PM

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

Comment #493 - Posted by: Ian - SK Busan M/27/153/5'11 at April 5, 2009 1:59 AM

10.6# OHS/treadmill

17:17

Comment #494 - Posted by: Ky-CF Busan-F/27/115/5"2/ at April 5, 2009 2:01 AM

m27/183/86kg

still need work on my OH squats only used 25kg

15:16mins

Comment #495 - Posted by: Tim at April 5, 2009 3:35 AM

as rx'd:

16:48

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

Comment #496 - Posted by: Ricky C. 28/m/5'10"/185 at April 5, 2009 5:38 AM

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)

Comment #497 - Posted by: Kyle at April 5, 2009 6:03 AM

sub 30kg = 15:02 PR

used treadmill 13kmh 1% incline

Comment #498 - Posted by: Tamas at April 5, 2009 6:34 AM

22:54, at home. 193-

Comment #499 - Posted by: newt66ssa at April 5, 2009 6:35 AM

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

15:45

good times...

Comment #500 - Posted by: RY at April 5, 2009 6:55 AM

25:46

4Rs unbroken on OHS happy about that.

Done at home.

Comment #501 - Posted by: TJ/220/42 at April 5, 2009 7:23 AM


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

went down in weight and worked on technique.

Comment #502 - Posted by: Kevin McClellan 47/M/195 at April 5, 2009 8:08 AM

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.

Comment #503 - Posted by: PatS at April 5, 2009 9:23 AM

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.

Comment #504 - Posted by: slowweak at April 5, 2009 9:31 AM

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.

Comment #505 - Posted by: bearcat m/41/206 at April 5, 2009 10:13 AM

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

Comment #506 - Posted by: Chris W. at April 5, 2009 10:16 AM

F/20/5'6"/135

With 53lb, 20:35

Comment #507 - Posted by: cw at April 5, 2009 10:40 AM

as rx'd

28:53

Comment #508 - Posted by: Pommi at April 5, 2009 11:00 AM

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

Comment #509 - Posted by: Rosie in Atl at April 5, 2009 12:24 PM

m/28/170

subbed 70lbs OHS
22:08

Comment #510 - Posted by: ....4 minutes later at April 5, 2009 12:33 PM

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

Comment #511 - Posted by: dyagg at April 5, 2009 12:39 PM

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

Comment #512 - Posted by: Troy/6'4"/200/St.Louis at April 5, 2009 1:01 PM

17:28 25# row not run

Comment #513 - Posted by: griff at April 5, 2009 1:36 PM

as rxd 20:09 treadmill

Comment #514 - Posted by: steve/25/5'7/194 at April 5, 2009 1:44 PM

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

Comment #515 - Posted by: Tony at April 5, 2009 1:53 PM

As RX'd: 16:08

Comment #516 - Posted by: Tap 41/M/175 at April 5, 2009 2:54 PM

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

With 45#, 18:49

Comment #517 - Posted by: AllSmiles at April 5, 2009 4:09 PM

Jeff @ home
12:49

Charity 65#
12:15

Comment #518 - Posted by: Jeff & Charity @ CFSnohomish at April 5, 2009 4:39 PM

Accidentally flip-flopped the run and OHS.

WOD: 21:27

Comment #519 - Posted by: Mike Honcho M/30/5'10"/180 at April 5, 2009 4:40 PM

65# OHS
22:25

Comment #520 - Posted by: Maurkov at April 5, 2009 6:53 PM

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

Comment #521 - Posted by: fishnhat at April 5, 2009 7:08 PM

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

M/25/155

Comment #522 - Posted by: Joshua at April 5, 2009 7:45 PM

15:22
Overheads @ 75 lbs.

Comment #523 - Posted by: enovak at April 5, 2009 8:22 PM

As a new crossfitter

As Rxd 23:30

Comment #524 - Posted by: johnT at April 5, 2009 8:32 PM

22.m.135.65"

as rx'd
38:21(PR)

Comment #525 - Posted by: Francis Vu Nguyen at April 5, 2009 8:32 PM

65# OHS
18.46

Comment #526 - Posted by: RecOnifer at April 5, 2009 9:32 PM

65# OHS
Complete 15 rep sets all.
18.46

Comment #527 - Posted by: RecOnifer at April 5, 2009 9:32 PM

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

Comment #528 - Posted by: c-loc at April 5, 2009 10:11 PM

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

As Rx'd
18:56

Comment #529 - Posted by: Kevin Bania, 26m, 5'10, 175lbs, Fort Bragg, NC at April 6, 2009 3:46 AM

15:50

Comment #530 - Posted by: ferg at April 6, 2009 5:32 AM

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

Comment #531 - Posted by: Jim Evans at April 6, 2009 6:53 AM

17:25

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

Comment #532 - Posted by: mwf at April 6, 2009 7:12 AM

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

Comment #533 - Posted by: clark at April 6, 2009 8:33 AM

Did Saturday as rx'd:

16:52

Comment #534 - Posted by: Geoff M/51/5'11"/225 at April 6, 2009 8:35 AM

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

Comment #535 - Posted by: AlexR at April 6, 2009 8:43 AM

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

Comment #536 - Posted by: Melinda at CrossFit Persevere at April 6, 2009 9:05 AM

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

Comment #537 - Posted by: PIM at April 6, 2009 9:08 AM

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

Comment #538 - Posted by: Jim D. 48 yom 165 5'11" at April 6, 2009 11:46 AM

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

Comment #539 - Posted by: ironhorse at April 6, 2009 11:47 AM

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.

Comment #540 - Posted by: FnTX at April 6, 2009 5:49 PM

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

Comment #541 - Posted by: JennieLee at April 6, 2009 5:55 PM

Did six rounds of the BrandX pack version.

20:18

Comment #542 - Posted by: Neil in Lakeland, Florida. at April 6, 2009 6:14 PM

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

Comment #543 - Posted by: Thorn at April 6, 2009 6:14 PM

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

Comment #544 - Posted by: Funkhouser at April 6, 2009 7:48 PM

12:40 as RX'd

Comment #545 - Posted by: chris M/36/192 at April 6, 2009 8:42 PM

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

16:00

Comment #546 - Posted by: Chris C/29/5'9/171 at April 7, 2009 5:36 AM

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

Comment #547 - Posted by: RLPack M/5'9/173# 28 y/o at April 7, 2009 8:48 AM

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.

Comment #548 - Posted by: Scott Andresen at April 7, 2009 9:04 AM

24/m/175

21:30

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

Comment #549 - Posted by: NickR at April 7, 2009 10:47 AM

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

Comment #550 - Posted by: Alan Firth at April 7, 2009 11:04 AM

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

Comment #551 - Posted by: soccerman/23/6'/182 at April 7, 2009 1:14 PM

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

Comment #552 - Posted by: Brad 33/M/205/74" at April 7, 2009 1:55 PM

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

Comment #553 - Posted by: luca z. at April 7, 2009 2:08 PM

as rx'd:

19.22 (PR)

Comment #554 - Posted by: Zeb G at April 7, 2009 2:35 PM

JrJordan
As Rx'd
22:47

LT
Subbed 40 pound barbell
22:47

Comment #555 - Posted by: JrJordan at April 7, 2009 3:38 PM

65# ohs

18:45

Comment #556 - Posted by: al deezy (31-m-150) at April 7, 2009 6:35 PM

15:53

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

Comment #557 - Posted by: B. Rhaly at April 7, 2009 7:10 PM

"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

Comment #558 - Posted by: Louis Herrera 50 70" 180 at April 7, 2009 10:05 PM

28/m/78kg

19:31

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

Comment #559 - Posted by: pz at April 7, 2009 10:26 PM

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

Comment #560 - Posted by: morisong at April 7, 2009 11:23 PM

m/44/175

Nancy

15:40

used treadmill and ran in boots.

Comment #561 - Posted by: Stu at April 8, 2009 4:06 AM

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

Comment #562 - Posted by: footdoc at April 8, 2009 6:21 AM

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

23:17

Comment #563 - Posted by: ferb44 at April 8, 2009 7:09 AM

oops, posted wod from day before earlier.

real as rx'd time,
16.54

Comment #564 - Posted by: cory at April 8, 2009 8:53 AM

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

Comment #565 - Posted by: F15E_WSO_M/46/6'/175 at April 8, 2009 12:41 PM

29:34

Comment #566 - Posted by: dcyn at April 8, 2009 1:58 PM

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

TIME - 16:08 (PR)

Comment #567 - Posted by: smithwick's at April 8, 2009 2:07 PM

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

total time 15:58

Comment #568 - Posted by: Rich in st somewhere at April 8, 2009 3:37 PM

cfwux3

21:53

runs on TM@15 and 9mph

Comment #569 - Posted by: kunkle at April 8, 2009 5:39 PM

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)

Comment #570 - Posted by: Matt Berry (m/31/5'11"/168) at April 8, 2009 6:20 PM

Correction...

last round OHS 7-2-6 (typo)

Comment #571 - Posted by: Matt Berry (m/31/5'11"/168) at April 8, 2009 6:22 PM

cfwux2
75#ohs
20:50

Comment #572 - Posted by: gordon lukehart at April 8, 2009 6:40 PM

scaled 65lb OHS - broken
24 :07

Comment #573 - Posted by: homerba at April 8, 2009 8:14 PM

19:31

Comment #574 - Posted by: Christine F/19/5"1'/57kg at April 8, 2009 11:54 PM

First time doing Nancy, 13:59

Comment #575 - Posted by: Jeff at April 9, 2009 11:24 AM

Squats scaled to 65#
Running done on Treadmill

21:43

Comment #576 - Posted by: Chu 29/M/5'7"/201 at April 9, 2009 1:17 PM

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

Comment #577 - Posted by: BrianG at April 9, 2009 1:21 PM

75 lbs squat. 5 sets.
17:12

Comment #578 - Posted by: mk4 at April 9, 2009 1:54 PM

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

Comment #579 - Posted by: Mischa 31 yom 145 lbs at April 9, 2009 4:34 PM

16:08

Comment #580 - Posted by: scugs at April 9, 2009 5:46 PM

19:58 with 65 lbs

Comment #581 - Posted by: Brandon C at April 9, 2009 9:05 PM

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

Comment #582 - Posted by: tyomacho 25M 6' 200 at April 10, 2009 1:05 AM

39 minutes,

rounds two and three used 90 pounds

Comment #583 - Posted by: Jross at April 10, 2009 8:10 AM

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

Comment #584 - Posted by: RB at April 10, 2009 10:52 AM

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.

Comment #585 - Posted by: j-seal at April 10, 2009 3:06 PM

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.

Comment #586 - Posted by: Rob / 33 / 70 / 170 at April 10, 2009 3:36 PM

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.

Comment #587 - Posted by: Smithy/m/48/5'10"/163 at April 10, 2009 3:49 PM

13:01
3 rounds

Comment #588 - Posted by: Nicholas Burgett at April 10, 2009 5:08 PM

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.

Comment #589 - Posted by: jrm at April 12, 2009 6:07 AM

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)

Comment #590 - Posted by: bcb373 at April 12, 2009 9:18 AM

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

Comment #591 - Posted by: Joel B. at April 12, 2009 10:05 AM

15:40

OHS 45#

Comment #592 - Posted by: DT Caywood M/48/6'/185 at April 12, 2009 3:20 PM

15:40

OHS 45#

Comment #593 - Posted by: DT Caywood M/48/6'/185 at April 12, 2009 3:20 PM

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.

Comment #594 - Posted by: Steve Smith at April 12, 2009 7:57 PM

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

Comment #595 - Posted by: EdC at April 12, 2009 11:09 PM

m/36/6'4"/95.5kg

16:14

In R.H.

Used back verandah bench

Comment #596 - Posted by: JT at April 13, 2009 4:20 AM

18.02

65#

Comment #597 - Posted by: Jon - 40/170/5'11" xfit since 6/08 at April 13, 2009 8:46 AM

65 lb overhead squat.
18:35

Comment #598 - Posted by: chaps at April 13, 2009 11:57 AM

18'12" approx.

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

Comment #599 - Posted by: James GS at April 13, 2009 1:07 PM

The Reverend: M/31/200

15:37

Comment #600 - Posted by: Matt at April 13, 2009 1:19 PM

m/31/221/5'11"

26 min (75 lb)

Comment #601 - Posted by: BWJ at April 14, 2009 6:01 PM

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.

Comment #602 - Posted by: Big-T at April 15, 2009 3:38 AM

CFC
approx. 380m-390m
12:05

Comment #603 - Posted by: SAJ 30/175/m at April 15, 2009 7:16 AM

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.

Comment #604 - Posted by: David L at April 15, 2009 9:39 AM

as rx'd 17:40
running done on treadmill

Comment #605 - Posted by: mike m/34/5'10"/180 at April 15, 2009 4:18 PM

as rx'd 23:01

Comment #606 - Posted by: Cody in GJ (M/30/6'2"/280) at April 15, 2009 4:33 PM

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!!!

Comment #607 - Posted by: jtaylorok at April 16, 2009 7:14 AM

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

19:08

Comment #608 - Posted by: Richard m/24/6'1"/200 at April 16, 2009 11:08 AM

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

Comment #609 - Posted by: ej at April 16, 2009 1:37 PM

34 yom 204 lbs.

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

3 Rounds-15:25

Comment #610 - Posted by: KGW at April 16, 2009 2:06 PM

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

AL: 4 rounds 31:21

Comment #611 - Posted by: Ukkrew at April 16, 2009 3:10 PM

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

Comment #612 - Posted by: Gundy at April 16, 2009 5:25 PM

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

Comment #613 - Posted by: Joe9 at April 17, 2009 7:58 AM

25 mins.

Comment #614 - Posted by: Mixtli at April 20, 2009 9:44 PM

3.5 rounds in 30 min

Comment #615 - Posted by: Joe138 at April 25, 2009 8:51 PM

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

Comment #616 - Posted by: JTeets at April 28, 2009 3:43 PM

28/m/195

as rx'd: 15:32

Comment #617 - Posted by: MoGreene at May 1, 2009 6:06 PM

Crossfit Warmup 3X

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

Mabel
20lbs Squat: 16:50

Comment #618 - Posted by: CWOBean at May 6, 2009 10:34 AM

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

Comment #619 - Posted by: Meyer at May 10, 2009 9:16 AM

26 min. Subbed 45 lb. overhead squats.

Comment #620 - Posted by: Geraldine at May 13, 2009 4:42 PM

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

Comment #621 - Posted by: moglee at May 13, 2009 7:11 PM

D
@32'S

WEIGHT @ 65#
TREADMILL @ 7MPH

21:34

Comment #622 - Posted by: waderpro at May 27, 2009 3:12 PM

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.

Comment #623 - Posted by: CJ at July 14, 2009 11:15 PM

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?

Comment #624 - Posted by: CJ at July 14, 2009 11:18 PM

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

Comment #625 - Posted by: BillB at July 15, 2009 8:41 AM

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

Comment #626 - Posted by: 6 Bravo 21 at July 16, 2009 1:31 AM

3X CFWU (No OHS)

Subbed 55# for OHS

18":27

Comment #627 - Posted by: Gene Griffith M/40/223/73 W9D4 at July 16, 2009 5:37 AM

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

Comment #628 - Posted by: the polish rifle 25m/5'8/160 at July 16, 2009 11:27 AM

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

Comment #629 - Posted by: gmac31 at July 18, 2009 2:48 PM

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

Comment #630 - Posted by: mark m 24 74" 195# at July 31, 2009 7:10 AM

As rx'd.
18:01

Comment #631 - Posted by: EM at August 3, 2009 3:46 PM

subbed overhead squat (5x5)

95, 100, 110, 115, 120

Comment #632 - Posted by: Manchild at November 6, 2009 10:59 AM

5x 400m
95 lbs squat

22:07

Comment #633 - Posted by: bell at April 4, 2010 8:52 AM

as rx'd
23:30

Comment #634 - Posted by: Seb H at April 5, 2010 8:55 AM
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