the 2 things i need to work on in 1 workout :) yey!

Ah man! I ALMOST did this one today! I have to be up at 3:30 b/c I am flying out so did a wod today.

FGB, Tabata Style (love it!)

WB, 12# 13-13-12-10-9-8-8-9
SDLHP, 65# 12-11-9-10-10-10-10-10
BJ, 24" 6-6-6-6-5-5-5-5
PP, 65# 9-7-6-7-7-7-7-7
Burpees 6-5-5-5-5-5-5-5

Total= 306, PR! (244 last time. Finally got over 300!)

Erin

easy day love it!!!

Oh this is going to suck! I just did the thrusters tonight!

Nancy is my favorite WOD

Mikko is my new hero!

HQ, how about making a new WOD for each of the Games Champions?

I think everyone would appreciate some new named WODs.

Yes my first girl workout!!

Congratulations Miko! You put on quite a performance over the weekend.

I hope the CFJ does a more in-depth interview with him regarding his background and introduction to CF.

my favorite

unbroken with 95#

Interesting. I am doing day 100 of a 100 day pullup challenge on Wednesday. Nancy will go nice with the pullups. Since it was a rest day today, I did an extra 32 pullups plus my day 99 pullups so I'll have an evan 6000 when I finish my 100 days.

On night duty this week so looking forward to this when i wake up! 0330hrs here in London so morning all!

Mikko is a badass. I too hope CFJ puts out more info on his training.

I just did this last Thursday at Crossfit Renaissance in Philly.
As Rx'D
12:46
Huge PR!

hats off to a class act, Mikko

hmmmm... Leaving early tomorrow morning for vacation. Gonna have to figure out how to do this on the beach. A scuba tank is not anywhere near 95 lbs but its awkwardness should make up for that. Gonna give it a shot. 5 rounds for time; 400m beach run and scuba tank OHS.

To the FRAT:

It was great meeting you all at the Games...you guys are awesome!

I shook Mikko Salo's hand and got calluses....

There was a lot of debate this year on the sledge hammer event, lots of people said it was to technical while others claimed it was a good test of the unknown and composed lots of the components of fitness, those for the event often countered with the claim that Olympic lifts are very technical. My question is in the future how are they going to draw the line between technique and fitness, for example something such as tennis or golf composes lots of components of fitness however it is obviously far to technical for the games, but where do you stop?

Mikko is a beast, congrats!

#6 CFI Wink:
I wholeheartedly support CFI Wink idea for a new series of 'Champions' WODs.

I am an absolute believer in this community. The two things that tied at number one to make me so were the Hero workouts and the unity and pure visceral drive of the community which shows up everyday to post and inspire themselves and others (usually unbeknownst to the poster).

The realization of CFI Wink's idea would we a great way to grow the spirit of this community, which already overflows.

Geoff #19: Great to see you and Rob. Congrats on the Affiliate Cup finish. Sorry Dale and I wimped out Sunday PM. Send our regards and regrets to the Calgary crew.

#6 CFI Wink:

I could not agree more.

What got me into crossfit was a search for more information about a man who has a Hero workout dedicated to him.

What kept me here was the intensity and drive of the community.

What better way to grow that than WODs dedicated to each World's Fitest.

"Everything is my specialty." Mikko makes a great CrossFitter, but might be an even better sous chef. How do the Finns say "git er dun?"

Have a great WOD FRAT big hugs and of course bad english we'll see you next year for sure...3-2-1 GO!!!

#10 rbt121:

That's a nice program. Have you had a chance to do your max reps since starting? I'm curious if you have improved it drastically since starting the program. Maybe that is how we should judge the president's first 100 days...jk, kinda.

Mikko - congrats on your accomplishment. Taking the title to Europe will undoubtedly drive new waves of competition everywhere. Last year it was Khalipa, this year it's Salo - both unknown before their wins. Crossfit is all about preparing for the unknown, and the unknowable..How fitting that the sport has been taken in this direction this early.

Took a stab at wod #5 from the games - 3 rounds of 30 snatches and 30 wall balls. Used #45 for snatches and #14 ball - 18:35. Hella exhausting!! My snatches were NOT pretty!!!

and Chuck Carswell takes the "that guy" award. He appears in more videos and photos than most athletes, hahaha.

Nice work Cookie!

I argue against the last part about pretty snatch though... :)

Mike, #18

There will always be a technique element to CrossFit. No matter how strong you are, good snatch or muscleup technique will make a difference in a competition. The line should be drawn at technical events in CrossFit competitions that require big power output compared to a small amount of technique. Some people at the games did better due to good hammer technique, but no matter how perfect it is, it still takes a lot of power to pound a stake into the ground. The same can't be said for golf, tennis, home run derby, three-point shootout, or even something like shotput.

Jakers' FRAT interview

http://www.youtube.com/watch?v=wW1a4BEyGJA

Way to go Cookie (post #27). I decided to try the "Chipper" WOD (last one of the day for them). I did the women's scaling and it worked me over good. I couldn't do the muscle-ups so would've been DQ'd. Did progressions instead (and actually got my first one ever!). 37+ minutes. I had an appreciation for their level of fitness but now it is 10 fold. Amazing they did that workout as fast as they did with all the other stuff they did over the weekend. Animals!!!

First off, much respect to Mikko. He is a worthy champion and to me represents the true embodiment of the Finnish trait known as "sisu" -- a special kind of unrelenting determination and iron will (something that every CrossFitter out there can identify with) born from centuries of Finns withstanding the Russian hordes at their doorstep.

After hearing the soundbites from his interview, I was reminded of Coach's second standard of fitness ("Performing well at any and every task imaginable") and comparing that to Mikko's response about what he specializes in ("Everything."). He obviously possesses superior physical capacity and he proved that very clearly, but I thought this attitude and mindset going into the Games was remarkable and a noteworthy inspiration to us all.

We should every one of us, to the extent that it's physically and mentally possible, strive to specialize and be the very best in every single thing we do.

#23 - it`s simply: "no perkele!"

To Mike and Richard:
I was fortunate enough to be at the games and it was an incredible event. The winners endured an amazing test of fitness and earned their titles as fittest on the planet.

On the stake pounding WOD, however, it was obvious to most in the audience that the stakes seem to fly into the ground easier in some parts and harder in other parts of the ground (especially in the center). One guy broke 4 sledge hammers as he appeared to hit something in the ground with his stake. He was the last to finish, but was wailing away just as hard as anyone from my viewpoint. This made that event a matter of luck as much as skill, which I don't believe was the intention.

Still, I don't think it affected the outcome of the event. The fittest were still crowned.

#29 - tks luvie :) and to our S'more... your enthusiasm and love of CF inspires me every day!! Keep those positive vibes comin!

I love that Mikko does main site programming. That is 3 out of 3 champions who have followed Coach's programming for a good portion of their training.

I will continue to follow and advocate main site WODs. :)

anybody know why Tosh wasn't at the games?

I'm aware that this is a long shot, but here goes...
I set down my silver, Sony digital camera near medical in the back next to the ice bath on Friday after the Affiliate challenge 3rd heat. If anyone found it, I can be reached by blogging on CrossFit OneWorld's site. I train there with Freddy Camacho. I inquired if there was any lost and found, however it did not seem there was one according to the people I spoke to.

Thanks so much.

Comment #16 - Posted by: Mrs.Playoff Beard at July 14, 2009 7:35 PM

Yo! It was awesome to meet you at the games. I hope we weren't overwhelming.

But really couldn't you grab a better handle?

Jon #34 - I was there too to witness the stake pounding. The key was keeping the stakes vertical - then all the energy is transferred straight into the ground. Most of them however got the stake started at an angle and were trying to pound them in that way. A lot of energy is lost as it is difficult to hit the stake squarely. And the breaking of the sledges was due to hitting the stake with the handle vs. the head. Clearly many had never swung a sledgehammer on such a small target (probably have pounded many a tire but this is completely different). It definitely wasn't an event where you could just wail away. Controlled swings was the key. I watched a couple of women sink it quickly while some men struggled mightily.

They cut an excavation into the ground and compacted it using equipment - so there might have been some very slight differences in the compaction level, but technique was way more important.

I hear Superman is now wearing "Mikko Salo" pyjamas! What a legend!

What was the distance on the final walking lunges in the individual competition?

RE: where to draw the line of skill components?

Way back when, Coach said that CFers are "equal parts gymnast, Olympic weightlifer, and multi-modal sprinter or 'sprintathlete.'" Of these three elements, I've always thought the gymnastic portion was the most difficult to test. The first question that must be answered, however, is: just how much gymnastic skill should a generalist possess? Is it sufficient to do a HSPU against a wall and muscle-ups? Or, do we also need the ability to do a front lever? back lever? planche? planche push-ups? any of the presses to handstand? freestanding HSPUs? standing back flip? more sophisticated ring work? Just how much is enough for a generalist? Once that question is answered, we then have a better idea of testable events. Based on the mainpage and Games's WODs, it appears a miniscule (comparatively speaking) gymnastic ability is enough. The range of gymnastic elements is virtually endless, so we must first decide what level of competency we need. Only then can we discuss what is an acceptable event and what is entirely too technical.

"Nancy"
Looks like a nice workout to get back into the swing of things. I had to listen to my body and took the last trio off.

2 week follow up for post hernia op today. Doc says I'm healing great. Two more weeks and I can start lifting weights again! woohoo

15:57

m/43/185

as rx'd
14:31

Great Workout, one of my biggest weaknesses is the overhead squat. I was able to do this workout but scaled. I had to use a broom stick to do the overhead squats. I have been practicing to try and use the 45 pound bar, but still working on it.

I finished this workout of five rounds
in 19:25
next time will be a better time, and I will be better at the front squats.

Congratulations Mikko!
Great accomplishment!

cfwu

scaled:

400: hill route
65lb ovs

19:45

just getting started do you just do the WOD and thats all for that day

scaled to pack:

13:42

People kept stopping me to ask what I was doing. After a few minutes I had three people trying the WOD. It was funny knowing that I was once huffing and puffing like they were. I laughed and kept running.

Thanks Frat!

27/m/170lbs
Rx
12:07

m/41/5'6"/145

scaled to pack

18:16

I hear that Miko Salo's tears can cure cancer. Too bad he has never cried.

Opinion: The C2 rower is a fantastic way for everyone to develop fitness, but an inadequate tool to test fitness when weight classes are not in effect. Being tall and heavy is such a gigantic advantage, even moreso than the disadvantage of being a big runner. Thoughts?

400m
15 x Overhead squat 65 lbs.

13:57

Scaled to 17kg.

23'22".

F/33/63kg

This is my first crossfit workout. I loved it!
M/37/201

17:50

Nancy and I have a date at 5:30. She's going to get it pretty rought but i heard she doesn't mind. My kinda girl.

M/41/5'11"/185

OHS--95# for first 2 rounds & then went down to 75# because I didn't want to re-injure my back.

17:18

16:49
first two sets with 95lbs and the last three with 65lbs

used 60lbs & stair runs
13:50

41/m/176cm/72kg

5 rounds for time

50 double unders
15 OHS, 65#

13:55

18:06 as rx'd (PR is 17:30)
legs and hips are pretty sore so not a big surprise

28/6'8"/222

21:04

M/15/145/5'11

As RX'd 21:23

#42- it was 300 ft

#51- check out the FAQ section for info on adding more to the WOD or not...

Pack

400m on mill @ 9.0 & 1.0%
65# OHS

13:28

Scaled to 5 rounds of run 400 meter run and 75 pound overhead squts.

19:48

scaled 45# OHS

12:25

Gotta work on the balance and coordination for these.

21:29

scaled to 75 lbs

13:44 substituted OHS for BS at 135lbs

first wod in about three months away from crossfit as rxd 17:50

CFWU

As prescribed:

19:53

33/M/70"/210

As Rx'd:

95# OHS
400m Treadmill 2%(7,7.2,7.4,7.7,8)

17.36 @ 5000'

23 min Rx'ed. Underestimated OHS.

achilles still hurting so subbed following:

5 rounds of:
40x 45lbs SDHPs ("row 400m")
15x 65lbs overhead squats - badly need to work on ROM here, so scaled down

24:27

As rx'd

15:27

bw 165

17:10 as rx'd

440m run
95# OHS

Run 1: 1:53
OHS 1: 1:30
Run 2: 2:03
OHS 2: 1:31
Run 3: 2:04
OHS 3: 3:01 (dropped it twice)
Run 4: 2:08
OHS 4: 2:32
Run 5: 2:07
OHS 5: 1:09
Time: 19:58

Good news and bad today...

I got sick during round 3 and couldn't continue! Crazy stomach cramps that took 30 minutes to ease and then I was all shakey...has that ever happened to anyone?

The good news is I have lost 2 lbs and everyone I talk to says it looks like I have lost 10, so I must be building some muscle.

So I will give Nancy another shot tonight if I have time after work.

33/m/210/6'5"

16:20 PR by 43 seconds.

Cycled for 20 miles before workout, not sure if that hurt or helped...considering the PR...I'll assume helped.

This was one of the first Crossfit workouts I did. Could not do OHS so I did back squats and did it in 16:03. Almost down to that as rx'd now. First time I actually did the workout as rx'd it was about 23 minutes. Nice to see such good improvement over a couple years. Really hope I can beat the 16:03 back squat time next time.

Nancy RX'D (65#)

14:25 BIG PR!!

Lindsay,

Once I went running after eating a bunch of chili that wasn't quite finished cooking. I think the beans and bouncing were a bad combination for my gut. No shakes, though.

In any case, play around with different eating and hydrating protocols before intense, potentially jarring workouts. Some people do alright on an empty stomach, while others need something. For an early morning workout, I would probably go for water, a bit of protein (e.g., a few spoonfulls of cottage cheese), just a little fat (e.g., a few almonds), and a little carb (e.g., a couple of mini pretzels). Others might keep it even simpler (e.g., a little juice), but I like the mix. In general, lots of fiber and fat just before can create challenges for your GI tract.

In any case, you can use today as feedback about whatever you ate/did prior to your workout. It might indicate you need to do something else, or it could be a random event. The "real world" isn't the most controlled lab. Good luck.

Question:

So OH Squats are my achilles heel. My shoulders are so tight from old HS hockey injuries that I physically cannot keep the bar positioned properly when I begin to squat. No matter how wide I grip it, the bar always comes forward in from of my head. Any suggestions for exercises or stretches to increase my shoulder flexibility? Something I can do daily so that I will eventually be able to do this lift?

Thanks

as rx'd 13:28

As Rx'd

19:14
OHS unbroken

12:20 with 70lbs

Scaled to 65 lbs
As RX'd
16:56
Treadmill @ 7:19 pace
A minute faster than last time I did Nancy with this weight.
Pose ran for almost the entire time.

13:23

On the Rest Day:
CF Warm up
1 mile run with the dog
Pyramid back squats starting at 7 with 60 lbs up to 1 with 100 lbs
2 rounds of incline sit ups/ back extensions

Tried to make up for the weekend off without overdoing it

WU
2 rounds
750 meter row
10 situps
10 pushups
10 OH squats

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

22:04

Cashout
6 rounds
6x 95# bench
6 dips
6 pushups
rest 1 min

As Rx'd

Took my time though, 33:30

First time doing Overhead squats.

The timing of these Journal articles is just perfect. Problems with hand tears? Here's Rip to tell me my grip is wrong. Twinging shoulders and neck after thrusters? Here's Rip to remind me about active shoulders.

29/m/65"/156lbs.

As rx'd:

26:45

Juli:

5 Rounds for time of:
400m run
20lb. Shoulder Press

20:00

17:52 as Rx'd...
Had to do it on a treadmill as no measurable distance nearby... so add about 30 seconds each way...
So probably around 13 mins that would be a PR by a solid amount.

M/26/6'1/175

WOD: subbed 65# for OHS

Approx. 20 minutes.

Really struggled w/ OHS today. It's totally a fexibility issue. If anyone else is having trouble, please let me know if there are any good ways to remedy this problem.

As rx'd

20:07

Buddy and I worked out at the same time so we had to wait for each other to finish on the equipment at my house. Still a good workout.

As Rx 14:55. First time with this WOD. Quads might fall off.

21:39

Seen better form on overhead squats

*** FRAT *** or BRAT (Franiel)

Did my first Nancy this morning and I love/ hated it. My shoulders are fried.

As Rx'd 18:36 - .5% incline on treadmill 8MPH, little walk back and forth. This time nobody tried to take my machine and fall off.

Eric Gohl, my quest was to beat your time from April even though you had a greater incline. Watch out next time. I will be under 18. Only the first two OHS sets were unbroken. I have not done a lot of heavyish OHS, only the PVC in the WU.

FRAT post your numbers!

I am contemplating on doing the wall ball, row WOD from the games or Karen at lunch. I need to make up some WODs. Plus I have been working too much and I am not rock climbing or mountain biking after work.

31/m/194

23:37 as rx'd.

6 minute PR. OHS felt as good as they've ever been.

M/63/194
"Nancy"
5 rounds for time of:
400 meter run
67 pound Overhead squat, 15 reps

27:17

used the elliptical due to some pretty heinous knee pain:

23:57

First day back = Scaled WOD:

400m run,
45# OHS x 10,
4 rounds.

12:55

M/20/5'9/180

First 2 rounds: Overhead Squats 75lbs
Last 3 rounds: Overhead Squats 45lbs

Time: 19:29

14:50
1st round as rx'd
dropped to 85lb OHS for rounds 2-5

5 rounds as Rx'd 14.53
but with 100lb. overhead squats b/c the racks were all full so i used one of the molded 100lb. curl bars. form broke down pretty bad after the 2nd set. think i needed a normal barbell to widen my grip.

400m on treadmill at 11.1 (~1:15-1:30)

i love leaving the gym after 20 minutes...

M/35/185
13:06

F/32/125
65lb OHS
21:06

have never done this one, or OH squats
I scaled back to 85 lbs just because of the form and "shaky" factor

5 rounds
16:46

everything unbroken

scaled/modified

5X
150 jump rope (standard, single leg, high-step)
15 OHS w/15lb DBs

11:51

M/36/5'10/183

Failed today.

On the second round of OHS, my shoulders gave out and I had to bail. Dropped the iron plates from overhead in the garage gym at 5:30 am. Not good.

Right shoulder is done, time to go see the doc.

~Never Quit!

wu pushups,situps,squats 2x15

"nancy"
5rounds
400m
15xOHS 95# (all unbroken)

10:38 beat last time by almost 7 minutes with rx'd weight

25/m/5'11"/207
13:54 as rx'd...squats unbroken, runs horribly slow.

Ran on treadmill (upstairs from squat rack...naturally)

as rx 20:45

As rx'd: 17:17.

is it just me, or was that a cakewalk compared to the last few weeks' workouts?

5 rounds:
440m run
45 kg OHS

17:20 (more than 2 minutes better than last time and I ran further this time, NICE!)

m/20/5'8"/160

As Rx'd. Had a 15-25 second travel time to get to from the 400m parking lot to the rack each way. But:

13:00.

Probably could have been 10:30 to 11:00. Oh well

M/28/211

20'40

Way behind PR. Have to run faster.

28/M/6'2/240

Scaled to 75lb. OHS

23:43

Love that Georgia heat and humidity

m/36/216/5'11

As Rx'd
14:47

12:50 as Rx'd

M/28/6'0"/237

CFWU

As Rx'd
14:52 - PR

Finished with Muscle Up and HSPU progression practice

CFWU
m/34/195/5'10"
As Rx'd
18:40

3rd week of Crossfit and lovin it!!

I am going to do this WOD today Rx for the first time. I am hoping it will turn out well. I am hoping to put out a subliminal message to the games organizers for this workout (or something like it) for next year's games:

Girls Gone CROSSFIT: Annie, Christine (300# DL), Diane, Grace, Karen, Nancy. Do them all at once. When finished just go to the next station. Either that or some twisted versions of each of them, equipment or space depending.

"Nancy"

As Rx'd 12:51

400's not great, OHS saved the time.

M/25/140/5'11"

Rx'd 19:43
Ran from basement instead of moving weights to garage first(probably cost me 2:00)

Same sub as last time and I took one full minute off my time.

60lb ohsq using short barbell that I hauled three flights up to the track. 15,10/5,15,10/5,8/7

19:52

What does FRAT mean? Injuries have kept me out of the community for a couple months and now it's all FRAT this and FRAT that. What the FRAT does it mean?!?!

45kg: 21:24

First day back to Crossfit after about 10 months! Body NOT cooperating. Did OHS with pvc only, still took 32 min to complete Nancy. Still, it's good to be back!

22:45 (want sub 20)

CFWU - except my abs are still so sore from the GH situps, I couldn’t do the first round of situps - had to wait till I was a little more warmed up!

I did a pack of puppies hybrid:

3 rounds for time of:
400 meter run
65# Overhead Squat, 15 reps

12:59.45

Previously I used 30# for the first round and 20# for the 2nd and 3rd: 11:51

The OHS are definitely the weak link, but they’re coming along. The first round of OHS was unbroken, the second one was 10-5, the third one was 7-8. I think I may be ready for the full pack experience the next time this comes around.

Cash out: Muscle-Up Progressions

First lot of overhead squats ever - can def feel it in my shoulders now - which actually took me by surprise. But i suppose it makes sense?

Anyway, 21.11 with a 30kg bar.

M/25/187

as RX'd w/65#

33:36

my 400 kept getting worse lol
1:57
2:13
2:38
2:31
2:17

as did my recovery between exercises. I gotta get my body to stop being tired!

first set 10 reps at 95# rest at 65#

30:35

PB - feel better!!! No bueno on the shoulders!!!Mrs. PB - Great to meet you - wishing we had time for dinner or something :) Mike #32 - thanks- Im old and still quite the novice, but I try!! Appreciate the props! MomOf3- Nice work!!!!

#113 Playoff:

Hang in there, man. I've shoulder impingement bi-lat and it sucks. Persistence, full-range 360 pass-through's with dowel or PVC will help loosen, and scale, scale, scale...

M/47/66"/135

Scaled down to 65# for my Battle; I think I could've gone as RX'd but will have to save that for another time...

15:12

KALSU FOBBITT

19:55 as rxed
can't find old posts for this one

#113 - Playoff Beard - I hope you get your shoulder taken care of. It's good you knew when to stop. I have pushed through WODs before and caused an injury that could have been avoided. I don't like DNFs, but for this purpose it is good.

#135 badash - Yes, overhead squats will kill your shoulders. Mine feel fried. I have been Crossfitting for more than a year. This was my first Nancy. Shoulders are my weak spot, so I am glad I did OK. Nothing but improvement for next time. Good job on the WOD.

f/39/173/5'11"

four rounds of:
650m run
20 OHS 45#

Dropped the weight as the last time I did OHS, I was shaking away to complete 4 reps at 65# and ended up with very sore shoulders. They felt pretty good today and I now feel ready to start adding weights onto the bar.

Question: In crossfit competition, are snatches with a squat or can they be power snatches where you catch the bar overhead with a slightly bent knee. I know Olympic lifters do a complete squat... but maybe when you get to that level, it allows you to lift more.

Oops.. I think I forgot to post my time:

22:13

11:50

M/27/145

The weight wasn't the issue here, I did have trouble with the movement. By the end of the work out I felt more comfortable with the OHS.

CFWU
Scaled to 65# to work on form.
21:45
*I'll do better next time for sure!

M/31/190

17.48

can't find old post; thought I did this one before.

Scaled to 65 lbs ohs

First time with this workout.

13:50

#16: Congrats on your first post babe. There's no turning back now ;-)

#40 Jakers: You're right, she does need a better handle. "Mrs. Playoff Beard" sounds a little too 'prison shower' doesn't it?

#138 Cookie: Thanks. Great job on the games workout, you killed it!

#142 Corey Bibolet: Thanks for the encouragement bro...and nice job today, that's a legit time!

As Rx'd- 10:45 PR

previous time: 14:39

M/16/5'11"/170
14:39 with 65#

F/16/5'8"/135
15;25 with 30#

F/50/5'6"/135
15:15 with 32#

M/50/5'11"/172
15:51 with 45# on first round, 55# on second round, and 65# on rounds 3-5. It felt good, so I kept adding weight. Finished 2 minutes faster than last time, and did the whole thing with just the bar last time.

Hey, I just started with this crossfit WOD. Does 5 rounds for time of whatever mean to do the WOD 5 times. Or just do the 95 pound Overhead squat, 15 reps five times. New at this website. Thanks

Herb

25:41

5 rounds:
0.25-mi runs on treadmill (1% incline, 9.7 mi/h)
15 30-kg OHS

All OHS sets broken up into 10-5. The stairs in between the lifting floor and the treadmill are a real nuisance. I probably lose 90 s each round that way.

15:00

Thanks to the **FRAT** for welcoming me. Great group, I'm actually shocked at how much of a celb my spouse is! Lil Pony you have a great story and I look forward to your next adventure. Honey "the jig is up" I see your face posted above EVERYONE will know who you are!

Coach and Lisa, you made Jakers day, week, month. Thank you for welcoming him and appreciating his contribution to your community.

Until we all meet again, Best Wishes and Much Success to ALL!

CFWU x3

WOD
:13::59

About ::50 slower then last time. Subbed :01::40 on the bike with 2/3 of the resistance on instead of running due to Bone Spur. All OHS were to parallel or deeper. CF Endurance WOD in 3 hours.

Get some, Go again!

#154 - love the handle!!! We all know who the boss is! So great to see you . I need to shoot you an email in re some stuff we chatted about. Take care girl!

As rx'd: 11:38 PR!

"Nancy"

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

warm up as usual 2 rounds 40 lbs bla,bla,bla.
time was 17:22
last time was 16 something
I don't know. My right wrist was/is sore, I had to do the OHS's close grip to work arround my wrise. twards the end of round 3 my right shoulder started hurting. I broke sets of 10 and 5. Cleaned the weight from the ground.

And there it is. Not excuses. If I'm sore Thursday, I may take a day or two off if I can not work out.

As Rx'd

18:20

Runs on treadmill

about 31 minutes as Rx'd took me some time to walk to the 400 meter start point. I also estimated 400 meters by using the block I live on I know its close. Helluva workout though. When I started I couldn't do OH squats with the bar. I love crossfit. Thinkin of the brothers and sisters overseas, OUT

Can't seem to get OHSquats. My torso bends forward on the way down and the arms want to go with it so that I can't hold the weight overhead. Anyone have suggestions on getting better at this?

I ended up subbing thrusters...
got 10 reps @ 95# on first set, then stopped the clock to switch out to 65# and finnished out at that weight.

23:38

Woo-hoo I made it to the backround of Jakers FRAT interview vid in #31 :)

17:43
first time rx'd.
All sets of ohs unbroken.

M/31/152

13:06.91

Second timing doing this WOD and I shaved 53 seconds off my last time. Not much more time I can take off since I am running on a treadmill at max speed.

30/m/5'11"/200

As Rx'd
11:38
First time with this girl!

M35/168/5'10"
as RxD
17:18

34/160

14:04

45# ohs

Congrats to the winners of CF Games 2009. Also a congrats to all those who participated in the games. It took a lot of will & determination to make it that far.

I'm wondering if anybody out there knows what the competitors did between events with their nutrition. I'm very curious to see how they replenished themselves. Any information would be great.

m\37\184\5'11"

Really hurt time having to cross ~80 meters from the track to rack

27:34

15:05 last time 16:20

75lbs overhead squats

3 sets hammer lunges (Oct. 06 Crossfit journal)10lbs
1st front, 2nd side, & 3rd overhead

As rx'd
16:50

First time as prescribed at 66 pounds
First three rounds unbroken. Then 14+1 and 8+7
Wanted to do all unbroken and sub 20. Next time!
20:11

nancy is a nasty lady!

14:35

M/39/5'6"/187

20:46

All sets unbroken at weight.
First four runs on elliptical... last on treadmill. Maybe shins will be forgiving.

Time may be off a bit as I was interrupted a couple of times. Still - beat my last of 22:40.

14:21; :50 off PR

hey everyone I'm new to crossfit. And I was just wondering how everyone handles A Workout like this one. Do you carry the weights to the track, run 400m in the neighbor hood and back to house for the squats, etc. I've got some ideas just wondering how everyone else handles it. Thanks

Last time I did Nancy with 75lb OHS I finished in about 18 mins

today did it rx'd with 95 and it took me 32:00! What a difference with extra 20lbs. Totally sucked.

21:44

10.25

In the Crossfit video demo, overhead squats are done onto a ball (ie, using the ball as a chair? support? spring?) Is this the way to do them?

151 Herbie:

Run 400
15 OHS

Run 400
15 OHS

Run 400
15 OHS

Run 400
15 OHS

Run 400
15 OHS

Done.

#130-
kinda new also, but so far I think FRAT has 2 meanings:

1- I see people use it before posting a long comment as sort of a heads up as in F*ck Reading All That.

2- I see people writing "props to the FRAT", so I dont really know why they would be propping the F*ck reading all that slang, so I think that is like a CF secret society thing...

35M192
20:20

I think last time I did this, over a year ago, I screwed up. I posted ~16 that time. Or gaining 20# makes me slower.

32/m/160

subbed 50lbs ohs. 17:49

Last time subbed 40lbs ohs in 17:31

m/27/5'10"/200lbs

I started crossfit in march, and was severely out of shape then. I have since lost 20 lbs and I have come to realize I am still out of shape and likely need to lose another 20 lbs.

Unable to do WOD as rx'd. did 55 lbs overhead squat instead.

time was 19:55

13:14
400 Runs on the Crosstrainer.
Rest as rx.

39m.6.185

17:37

as rx'd 17:05. was hoping for a faster time but I'm getting over a bad cold and it feels like I'm breathing through a wet paper sack. Still, all OHS sets done without setting the weight down so I guess I'll take that little trophy

subbed 45# for OHS

18:07

M 34/5'7"/136

As rx'd: 15:30

rx'd 13:55

forgot to set the timer, since its my 1st crossfit workout i only used 65 pounds for the overhead squat

4 rounds: 26:34

16:19

3 mins. longer than last time, but 10 lbs. heavier on OHS, 65 lbs. Feeling slow and draggy from sleep deficit. Avg HR 173, peak 185, rec 58.

first "nancy" outdoors "14:17". About 30sec slower than indoor time.

m/29/185ish

m/35/153

Nancy as rx'd 13:48 30sec slower than last time, but I tried it indoor on a treadmill this time.

1000m row
cfwu x 3
nancy
5 rnds.
400m run (treadmill)
45# barbell OHS x 15
27:17

15:51 scaled, 65# OHS on rounds 1 and 2, 85# on 3 - 5. Runs on tread, flat. Think I am a month or two away from getting this girl as rx'd!

Cash out: DL 4x7 at 315; muscle-up progressions (bar).

dropped weight from 95 (1st round) to 90 (2nd - 4th) to 65 (5th)

37:21

m/42/161/6'

sub 55# (last time: subbed 44#): 14:57 (last time: 14:22)

scaled to pack: same wod except squats at 65 lb. vs. 95 lb.

24:40

As Rx'd:
19:35

That was fun.

M 35/6'1"/184

As rx'd: 19:03

subbed front squats for overhead squats 16:05

*** My thoughts on FRAT

I will preface my comment with this: every Crossfitter whom I have met and whom I met at the Games have been wonderful people. I find "the FRAT" annoying and distracting when trying to glean important information from the site...but I am sure that they are very nice people.

I have been really turned off by the comments section of the main site over the past few months because the comments have been degrading into this shallow name-dropping and back-slapping by a small group of people.

I agree that fostering community through the comments section is important. In the past Bingo and others have done a great job of fostering community, teaching new members, and promoting intellectual dialogue.

"Props to tha FRAT" and "Hugs to all" are not intellectual (or even useful) dialouge. Maybe you guys and gals should connect with each other on this level through some type of instant messager program...and then post WOD related and rest day discussions on the main site.

In all honesty, everyone dogged on AllisonNYC for posting these types of comments back in the day. It seems that because she was chastised so brutally by the community she has resorted to just posting basic WOD results so that people don't scrutinize her about what her weight is on her username...

Just some interesting thoughts to think about.

Yes, I know...I don't have to read the comments section if I don't like how it is being used.

as rxd
22:04(PR)

as rx'd 18:11 minus probably :30 for each 400 because I did them on the treadmill, and because someone kept taking my weight off the bar.

m/39/6'5"/195

FINALLY as Rxd

But not without issues. I dont seem to be locking the weight back via my shoulderblades well enough so there is a tendency to have to muscle to keep the weight up. Any suggestions?

never done OH squats, so those were fun

65#, 1.0 incline treadmill run

19:07. liked this girl.

this is my first time ever posting to the site, but i've been wanting to join the discussion.

f/27/5'1"/105

i have been doing cf for about 6 weeks and love it! any suggestions for scaling???

and whats is the real opinion on having women in the weight room? because i get the strangest looks from the guys when i'm doing cf, they look at me like i am making this stuff up!

as rx'd 20:34

m/36/6'1"/197

Very happy to get this one as rx'd
22:03

400's 1:26-1:53, lots of down time catching breath before each set of OHS. Last 2 sets broken (12,3; 10,5)

39/m/190
as rx'd

12:56
(pr 11:57)

1st crossfit workout, only used 65 pounds for the OS

Nancy as Rx'd - happy to have done it correctly, but I feel like my time SUCKED!!! 20:06. Room for improvement and improvement is much needed. GRRRRR. But I am happy that I was able to use the weight this time - and with that, Scrat is signing off.
Happy Wednesday!
Scrat
F/127/36/5'9"

M/22/175/5'5
Just crossed over from bodybuilding to crossfit. Been crossfitting for about 2 months now and love it! Did workout as Rx'd in 20.33. Shin splints are killing me so had to take it some what slow and run on tredmill.

#182:

1. That is correct.

2. There is nothing secret about the FRAT. Except the official handshake of course. Oh, and the location of the underground bunker.

Thanks Cookie!

DMohr 18:09

Phil 17:45

8:57 (3 rounds). Done after 1hr. ultimate frisbee, so scaled down to 3 rounds and subbed row, as I couldn't seem to force myself to run anymore.

m/30/167

wod done as rx'd--21:08

I have found out that i have alot to learn about overhead squats. My technique is horrible.

#177 - I feel your pain. The last time I tried this workout I used the bar and got it in 11:58 - went up to 65 lbs and thought I was going to lose breakfast. Added a butt load of minutes to my time, but it is worth it to get it as Rx'd! Keep up the good work!
Scrat

#154 JakersBetter95%:

It was great meeting you too and yes, your husband is a Crossfit celebrity! Talk about a cool couple, you guys are awesome.

I hope you enjoyed your trip out to Monterey after the Games and I'm looking forward to seeing you both again soon!

-Jeremy

CFWU
Burgener W/U

Snatch technique work
4 sets of pulls, slow from ground and mid thigh snatches 15 kg, 20 kg, 22.5 kg, 27.5kg
Mixed in 2-3 OHS with each set.

Nancy:
began workout scaled to 27.5kg, ended w/wood bar
5 rnds of 400m+ run, OHSx15

1:29/15 in 1:04
1:37/15 in 1:05
1:43/ 7/5/1/3 in 2:20- broke set due to dull nerve pain in mid-palm of R hand. One of the pains that I didn't feel right about pushing thru.
1:41/ 15- with wooden bar
1:38/ 15- with wooden bar

14:58

--anyone else ever have this pain dead center at the base of the palm- directly b/w thenar and hypothenar eminences?? I think as I do more weighted PHS and snatches, my hand will get used to bearing this weight- like the thumbs becoming accustomed to the hook grip.

M/35/5'6"/196

As RX'd - 14:05
400s on a treadmill (0.25 miles), all at 6:39/mile pace.
Lost a little focus during 4th set of OHS - had to bring it down, regroup and get it back up overhead to finish - all other sets unbroken.

CFWU Mod'd due to tendonitis; no pullups

First time back in 30+ days due to injury
NOT as Rx'd; #50 straight bar

5 Rounds, all OHS uninterrupted

15:27

This was my first WOD that I didn't have to scale back. I was excited my time wasn't so good but it's the first "Nancy" I've ever done. My 3 week doing Crossfit. I did as RX'd...21:16...I'm a pokey runner!

Writin on my BBerry so hard to keep track of posts

Cookie-I'm gonna do that WOD too with 45#. Nicely done! I miss you :( Sorry bout that last morning's interruption, tee hee.
PBnTheMrs- ditto Cookie. Wish we had more time.
Cyn- next time say NO! Or I'll just come and gitcha
JakersBetter95pct-wow. Talk about a connection. So glad we met :) Listening to my gut!
Jamieson- hooray, a lurker turned poster. Oh cookie and I were in your shoes not so long ago. Welcome. Click on start here on main page, hit BrandX for scaling options. Email me for more, these tiny keys are annoying me!

Going to GFCM tonight for Helen, will do Nancy later this week.

S'more- besos! Nelson was in good hands. What a sweetie. Ask him about learning to shotgun a beer at the bus.

22:51 RX

Runs broken after rd 1.
Squats broken 10 & 5 after Rd 3.

As rx'd. 21:35 6'6"/356lbs/34/m

m/18/73"/185

as rx'd 18:13

my right thumb was yingling on the OHS

CrossFit Warm Up

W.O.D. as rx'd in 14:46

oop i mean tingling lol

as rx'd
20:15 pr (need more depth)

scaled to:
5 rounds
400m run
overhead squats 15 @ 35lbs
20:56

very pleased with my time. had to redo a few squats because of bad form, but overall very happy. didn't go all out on the run for the first three so i still had some gas in the tank for the last two rounds. (plus i came in a minute under my wife's time. she will tell you she let me win...) thanks to r&s for pushing me to finish strong.

Crossfit SoMo!

M/40/6'4/209

Jamieson, #209, go to the left side of the page under "Start here", Brand X scaled workouts. It's all done for you. And real men love to see women in the weightroom. Those guys probably are just intimidated...

'Nancy' as prescribed: 14:54.
Hauled out the bar and bumper plates to the college track for a good time.

Oops I forgot my time. 20:16 I am just glad I finished.

16:52

CFWU

24:00 flat

400m runs
90# x 15
80# x 15
70# x 15
70# x 15
60# x 15

Does anyone know the weight the men used for WOD #5 from the games - 3 rounds of 30 squat snatches and 30 wall balls. I know the women used 45#. Did the men use 65# or 75#. I want to do the WOD, but with the same weight.

I am feeling the need to double up on WODs after missing 4 days being at the games drinking beer.

m/24/165

as rx'd
21:13

Question: Everytime I do overhead squats, I have a really hard time with my hands slowly sliding wider during the reps. I have pretty good grip strength, but any higher than 3 reps and my grip slips. Is using tape for added friction frowned upon? Or is there another solution to my problem? I wondered if I start too wide and placed to much outward sheer stress on my grip. I'm grasping at straws here. Any thoughts, Oh wise crossfit community?

First time ever doing OHS. All sets unbroken.

Rx
19:20

This is my 4th week on CF and have already seen incredible strength and endurance gains. Thanks Coach!

age 19 bw 170

14:13 as rx'd
pr by almost 4 mins. love this workout!

Love the OHS... it's such a functional move than engages the whole upper and lower body.

However, it was tooo hot to run today so I modofied the WOD a little bit.

Did 5 rounds for time of:

Overhead Squat 15 reps

5 burpees

10 pullups

Awesome workout

13.41 Rx'd
I was a sloppy bastard on the last quarter....training around a calf injury...pleased with the outcome.

JD 6'0/175/M/42

#154 JakersBetter95%:

Welcome! But hey, how about a little love for bingo who came up with that name when we met?!

Glad to have you aboard.

3 rounds of
400 m run
135 lb overhead squats: 7 reps

8:45

Deadlift
315x3
325x3
335x3
225x15

I was a judge in 2008
On our affiliate team and spectator in 2009
All I can say is that I didn't want to leave Aromas.
The greatest community on earth!
I love this family!

42yo male/5'8"/160#
Nancy as RX in 15:09

#38 debell

I was wondering the same thing. Does anyone know why Tosh was a no show at the games? Did he get deployed?

Scaled to 65# OHS

18:37

Treadmill Run 0.25mi
95# overhead squat

19:45

I need to work on this.

Corey, it was 75#. I'm jealous of all you two-armed people!

I haven't worked out for 6 days now...

First time as RX'd.

Time? Lord ... who knows. About 30 minutes, give or take (mostly take). But hey: I finished!

I only did 50# overhead squats today. I have done 65# before, but didn't want to go too heavy today.. I am doing a triathlon on Sat. and didn't want to "overdo it" :)

50# all unbroken sets--squat down to medicine ball
400 m run up slight hill

15:45

m/38/76/200

as rx'd 23:20

OHS were slow. Question: I was losing feeling in my left hand during the squats. Anyone else experience this, and is there a fix?

M/40/185

Still walking around in a cast, so...

5 rounds of:
400 metre row
15 overhead squats, 95 lbs

21:33

Last time, as rx'd, it came in around 14 mins.

More better faster

180 lb m/ 28 yo

Sub'd BS for Ohs: 23:55

F/27/5'0"/108
As Rx'd with 65#
21:21 PR

Using gloves for the OH Squats was an excellent idea!
Last three sets unbroken.
16:21 (PR)

My PR is 00:16:52.9

As Rx'd: 25:20.

PR by 30 seconds.

33/180/m

as Rx'd 25:06

next time sub 20min

For the love of Pete..I was a sleeping turtle today!
Think my body is still confused between EST/PST/back to EST within 5 days...OK-enough whining!

CFWUx2
"Nancy" TIME: 15:41 (PR by 6 seconds)
65# used
runs outside
OHS were unbroken-maybe go up in weight next time..or run faster!!

Incase I haven't been clear CONGRATULATIONS TO ALL ATHLETES AT THE GAMES-IT WAS GREAT TO MEET SO MANY OF YOU! And, to the volunteers, judges, and spectators: thank you for your endless energy, cheering, and encouragement!

20:18, run on treadmill

hurting

only my third crossfit workout, this one seemed easy but was very uncomfortable on my wrists. The overhead squats were very awkward, even with just 45lbs.

45lbs on the squats, did the runs on a treadmill, 6.5mph. 25:40 total time.

M/35/155/5'10"

46/M/6'/185

NANCY AS RX'D TIME: 12:31

THEN SWIMMING FOR 30 MIN.

FIGHT CONDITIONING TONIGHT

SOUTHERN CROSS

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

28/78"/230
did this Saturday with the crew at Crossfit Generation.

Scored a PR

As rx'ed - 14:05

16 25 subbed rows

m/30/5'7"/180

As Rx'd:

24:50

OHS is not my favorite, but I did it slow and steady. I will be ready for "Nancy" next time.

SUB 75# os

31:18
previous 30:14

M/39/150

17:01

found a gym today that will allow me to do most of the CF stuff at least Olympic lifts, kettle bells etc. still looking for a climbing rope and rings, might just have to do that at home.

23:50 as rx'd
need to work on cardio and balance during OHS

m/28/5'9"/192

My first time doing this workout! Just started Crossfit this past week and love it. Starting slow to get the hang of it.

65# 2 sets OHS
55# 3 sets OHS

All 5 rounds 400M on treadmill 1.0 incline and 7.5 mph.

How can you make the OHS less tweeky on the wrists? Got some numbness in the thumbs and index fingers?

F/22/5'10"/135

First time posting...
About 6 weeks into crossfit.

I have horrible form on the overhead squats...even the bar was too much after 2 sets, so I used 15lb dumbbells for the other 3 sets.

19:10

D
@32's
sore shoulder
OHS @ 65# (1st set @ 75#)
Treadmill @ 7.1mph
19:41pr

m/21/150/5'7

1 mile run: 6:32
75 ohs #95: 11:00

S/f

Jodi (F/30/110)

CFWUx1

"Nancy"
5 rounds of:
400m Run
15 Overhead Squats, 95 pounds

Used 65 pounds for OHS

Time: 19:06 (PR by 2:57)

Pretty happy with this considering that my OHS felt really unstable tonight.

m/30/215/6'1"

15:25

OHS unbroken, runs got real slow at round 3.

m/23/180

21:10

M/25/225/6'1"
As Rx'd
18:27

m/29/6'/165

18:15, 70# ohs

first time with nancy, liked it. sets were all 10/5 except round two was straight through. runs felt very slow. hot out. next time rx'd.

M/24/160#/5'7"

Subbed 500m Row for 400m Run, otherwise as Rx'd

All OHS unbroken

Time: 21:58 (PR by 9:35)

Bingo, Herm, JPW, anyone:

Which brand of ring to you all recommend? I looked at the ones sold by Rogue Fitness and the Elite Rings on RingTraining.com. Which ones are better? Does it matter? Any other recommendations?

ran extra 200m first round
12:31

m/39/5'7/155
400m/68# ohs
16:12

31yo 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: 21:16 PR
All sets unbroken
Foam roll after
Compared to 090403: 21:53

75# 14:30

Rx 13:46

19:53 vs
23:26 4/3/09
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

better at 52 than at 50! thought that 20 min prior was an error... runs at 8.5 mph.

5 min stepper wu 12/20.

cfwu
sub'd pvc pipe 14:44

M/24/182

As Rx'd:
17:15

38M/5'10"/169#

W/U: jump rope 100 single-unders + 50 double-unders; 17 ROM exercises; 45# OHSx5; 95# OHSx3.

As Rx: 18:52.

C/D: PNF of hamstrings; static stretching of quads.

Off PR by 2:27. Runs on outside road course (83F, 33% humidity); OHS to below parallel.

Just moving slow today for some reason.

24/m/5'7/156#

Re-weighed myself for the first time in a while, and I'm almost 9 pounds closer to my target 150... good stuff.

The barbells were being used by a CrossFit class at at the gym, so instead of Nancy, I just did theirs.

3 rounds for time:
20 wall ball shots w/ 20# ball
15 hang power clean and press @ 75#
10 burpees

I think a real CrossFit Rx would have been 95#, but this worked for me...

10:46

27 yo M/5'8/205lbs

Scaled down from 95lbs to 60lbs

20:13

20:13

15:00

50 lb plate overhead

30 yom, 185 lbs

19:50

pr-16 something

43:25

Round 1: 95# OHS
Round 2-5: 80# OHS

I love this WOD! Starting to get stronger on OHS, just can't string them very well...

Had to change weights and make collars during WOD, so lost about 4-5 mins.

Congratulations Mikko! Well done!

m/41/158

26:33

Does it count as scaling up doing this in 105 degree heat? Bet my time would be better in cooler temps. Anyway 1st Nancy!

On a treadmill...OS from the floor...as rx'd:
20:40 (Shane 20:10)

I must have hit a button on my stopwatch when hanging it off the power cage after the first run, because I found it stopped at 1:58 at the end. So I had to guess it from my glances at the wall clocks.

Scaled to 75# OHS; roughly 18-20 minutes, I think.

Last time? Scaled to 70# OHS, 28:10--one of my first crossfit workouts. Something's working.

17:57

Thought it was 4 rounds :(

400m
30x practice OHS with a foamy roll thing

I felt my form was getting better the more I did. I tried it with the bar, but I was losing it forward just before getting parallel.

Shoulder bothering me so I subbed 115lb front squat

17:28

21:40

scaled with 65lbs

followed up with 1200m run

Stephen

M/41/6'3"/225

"Nancy" scaled
BrandX Pack

400 meter run
65lb. OH Squat, 15reps/ 1st round unbroken, all others 10/5

5 rounds for time:
29:20

15:55

5 rounds
400 m
10x 65# OHS

Worked on my clean & jerks and snatches last night, BIG progress.

OHS need some work.

Next time as Rx'd for sure.

Go Navy!

M/44/5'10"/225

CFWU x 3

WOD - Nancy
26:00 flat

29yo, 5'11", 176lbs

21:22

This is my first full Nancy as rx'd. Last time I did this was 3 rounds only, back in January 2008. Running is surely my greatest Crossfit weakness. I ended up walking half the time.

14:28 as rx'd

comment #256

I had the same problem last time we did Nancy when I did 65# OHS. My arm was numb for a week or two after the wod.. So you're not the only one. (don't know a solution though..)

big hugs and bad english to the FRAT!!!Herm and Playoff Beard heal soon and all you frat ladies and gentelmen train hard as always Carlox and i send you our best wishes and of course bad english...

First Nancy

18:11 as rx'd with boots on

M/26/76"/240

m/41/195/5'11"

WU
30 jacks
row 500

sets
sub run 500 instead of 400
sub 75# OH squat

1 4:13
2 8:51
3 13:46
4 19:12
5 25:05 (total)

8# heavier, but 2 minutes longer than last time...Was doing better the 1st 3 sets, then fell apart..

Ran from garage down to Vincents house and bcak for 500m.

M/24/185/5'11"

29:30

#312 s'more:

Thanks brother, I appreciate it. Man hugs for you and Carlos.

Is Nelson back home yet?

Ransom at 3:28 PM

I have 3 sets of elite rings. I like them. they are great rings. I didn't have any idea that there could be better rings.

At the games this weekend I managed to play with a pair of the rogue rings. Those are BAMF rings. I need to order 3 more sets sometime in the near flung future and will be getting them from Rogue.

WOD Nancy
as rx'd @ 45k
20.58.
lost a lot of time changing my trainers to my weightlifting shoes each round,no weightlifting shoes ,no ohs ! flexibility is terrible !
new posters up in the gym,NO SNATCH,OR CLEAN AND JERK !it's a bloody joke man !they're tryin tae get rid of us .

First time doing OH Squats in a couple years... Had to scale to 75lb so as not to injure myself.

5 rounds 16:35

34/M/6'00/186

26:17

Way off my PR.

Crash and burn. No explanation.

Man, OHS kill me. Unbroken sets and run...time: 12:32....now you ready for this? The 55lb bar!!! How is it that I can squat 270 to 90 degrees and deadlift 375 and I OHS the freakin' bar! Ugh...lots of work to do.

First Nancy. 5 rounds of 400m runs / 15 OH Squats. Scaled weight to 75#, rounds, runs, reps as Rx'd. Runs on treadmill at 8.5 and 1%. 18:31 and scaling felt about right.

Rip's video about active shoulders helped a ton, as OH Squats have not felt very do-able in the past. Also have been soing the OHS in the CFWU with a 45# bar rather than PVC for a couple weeks which helps too.

My 14th Anniversary today. (She reads but Brand X instead of this... But) I love you anyway, Andy.

Pedro- that stinks. You could try potty humor, as in, does this mean Elaine can't come back here when she's done with holiday? LOL My gym has a sign, "no weight lifting powder" I bring my own towel and clean everything up after, leaving it cleaner then it was before I started :) Love your posts, and I miss Elaine! Smooches from across the pond.

Scaled, 85#, 16:23.

m/37/195/6'

4 rounds:
400m run
15 reps 55# OHS

17:15

shoulder failed in 3rd round and finished last 3 reps as front squat - in final round, focused on active shoulders and completed OHS reps broken into 3x5

M/39/191

As Rx'd: 14:46

also did Bench Press

135x5, 225x8, 275(F), 255(2), 265(1)

7

Not as Rx'd. Did 20 OHS using ~50lb chair from hotel lobby. That got some strange looks.
14:45

Playoff Beard big bro Nelson arrives tomorrow!!! Wohoo!!

Strong lil Pony thanks for those besos lady Carlox and i send you big hugs and big besos =)

Pedro Barrera brother that's not cool at all NO SNATCH NO CLEAN & JERK???!!! That gym have to put another poster "NOT FUN NOT JOY"

"Nancy"
modified

5 rounds for time of:
400 meter run
mop handle Overhead squat, 15 reps

17:25

I did the first round with a 45# olympic bar, but either my form or my flexibility was lacking, because I couldn't keep my weight on my heels. I switch to a mop handle and concentrated on good form.

CG E City Crew
posting separately because I am on vacation
Leary(m/44/5'11/200)
16:51

M/32/147lbs/5'5"
As rx'd
22:59

Comment #256:

I have had the same problem both times I have done nancy (this is my second). I did it the first time with simply the bar and today I did it as rx'd. My hand is actually not as numb this time, but if I had to make a guess on what is wrong it honestly feels like a mildly pinched nerve. Don't take that for gospel though I'm an engineer not a doctor :).

26:43 as RX'd

damn shin splints. Fun workout though, difficult.

3 mile run
23:02
then
5 rounds
10 Reps
30# dumbell thrusters
*the rack was backed up so did dumbells

First time as Rx'd.

20:06

Left some nice blisters on my hands. But at least they didn't go numb this time!

25/m/5'10"/217lbs

cfwu scaled: jumping pullups, assisted dips
nancy scaled: 45 lb OHS (just the bar)

that was my first crossfit workout, and it was tough. didn't do it for time, just wanted to work through the whole thing. probably took me between 30 and 40 minutes.

400m run treadmill 9.2mph
ohs 65lbs all unbroken
19:00

24:05 as RX'd

first time doing overhead squats, and i think the run was a bit more than 400m too.

houston sun was blazing.

24/m/5'10/210

As rx'd in 14:32!

Last time did four rounds in 14:30.

AWESOME!

20:48 as Rx'd

PR for me.
39/f/5'/124

WOD - 16:45 (PR by nearly 5 minutes!)

11:01 rx, PR

wu: 50 DU's, Row (40 sec. on 20 sec. rest, 4 rnds)
stretch shoulders

20:50 Rx'd

I think this is the 1st time with this. OHS are feeling much better.
Runs 1-4: 8.0 mph, 1%
Run 5: 9.0 mph, 1%
Could knock off 5 or more minutes if I had my own bumpers and did this outside. Slow transitions and no dropping weights in YMCA.
I really liked this one. Will push harder next time.

18:56

My knee has been giving me pain on weighted squats, so I did 25 reps of squat w/o weight, and threw in 25 pushups each set for good measure.

17:23 total time:
400 times (outdoor track):
1:08
1:11
1:20
1:19
1:21

As RX'd except for running on a treadmill (keeping around 9.0 speed) and running .25 mile substitute. I counted good reps for squats that were as far as possible as my flexibility would allow me and not counting sloppy reps.

My Time: 36:30

I was more focused on good form then speed.

***YOU BRAT!!!***

I made it on video! Go check the TJ vid at the CrossFit games website! I'm the guy in the "PROPS TO THA FRAT!!!" Tee! :)

***END OF BRAT***

***FRAT***

(I did this on Tuesday but the internet wasn't working so I couldn't post!)

I had a great time at the CrossFit games! However, I was reminded why I don't arm wrestle. It hurts my arms way too much! I think all my working out on the arms Saturday practicing on butterfly and C2B pull-ups, ring dips, ring muscle-ups, HSPUs, etc. etc. lead up to what happened Sunday. I practiced arm wrestling on my friends and it hurt both of my arms and the pain has been lasting for a couple of days now but is getting better. Reminded me of those DB split cleans but in a different way.

I been sorta taking a cycle break and I forced myself to work out today. Glad I did! It turned out to be an interesting day...

The 24 hour fitness just happens to be right by a movie theater. I'm not knocking Harry Potter but who in the world would stand outside forever and make a very very very very long line (That's what she said!) just to see a movie premier?!? It's just annoying...

I went into the gym and the trainer that I've been talking about CF with I think has been sipping the kool-aid :) . He was telling me how 4 people that were competing in the CrossFit games (I didn't even tell him about the CrossFit games!) were working out in the gym going crazy with the DB swings and the pull-up bar! IF ANYBODY HAS BEEN WORKING OUT AT THE 24 IN MORGAN HILL... LET ME KNOW!!!

Next thing that was cool but annoying... one of those big buff guys that I usually see around the gym was creating a dvd with camera, microphone, lights, the whole shabangbang working out... it was cool seeing him workout in person but it was all commercial gym workouts... sorta ticked me off. "Your workout is our warm-up!" (Yes I was the guy that said that at the games when the UFC fight was going on!)

I did my work-out and then after that I tried practicing the flipping part of HSPUs. I practiced Herm's way of flipping just so I can get used to the flipping part again. I did it all by myself this time Herm! I went for it again but my arms were still hurting so I wasn't able to do it and just quit. I noticed it's exactly like the other way I would do HSPUs but the kicking part I actually have to work at since I can't climb my feet up the wall. Overall an interesting day! I heart CF!

"PROPS TO THA FRAT!!!"

Franiel

29/m/185

18:01

PR by :39, but I'm really just happy about experiencing zero pain in the shoulder during or since the WOD. It's a good day.

Finished things off with some weighted PU work, up to 3 x 79.

f/38/123
Nancy with 65#OHS to ball. Runs outside and slow: 17:35. Leaving for the beach now.....!!

23/m/165

4rds

27:40

M/28/66"/178

Subbed 65# on OHS

17:25

Got a couple of friends playing along now. It's always better to share the pain than to suffer alone...

F/27/114

35# 10reps

18:44

Scaled
1st rd as rx'd,
then switched to 25 air squats.

18:49

I was not ready for the overhead weight, but I was using a 95# bar at the high school track so subtracting weight was not an option. thought about using a tire from my truck, but decided that would probably be harder.

Great workout tho...next time, it's as rx'd.

6'2'/190/31

as rxed: 27:12, 1st nancy

49/m/145
on treadmill
65#
1:37+1:04=2:41
1:37+1:18=2:55
1:37+1:51=3:28
1:37+1:56=3:33
1:37+1:53=3:30
16:07

13:42
Intense, used 12 on a treadmill every rnd. my left hand is still numb from the ohs

20/m/156/5'8

Correction, 85# on OHS

Go Navy!

subbed 70# overhead squat for 95# overhead squat
around 21 minutes

M/29/165

As Rx'd: 15:10

Intense, just the way I like it!!

One set at 95lbs then scaled to 45lbs for the last four:

15:59

27/m/184/5'11"

First time post and first WOD in a little over 2 months. Substituted 500m row for run because the rower is closer to the squat rack.

21:19

28/m/198/5'11"

5 rounds for time
400m run
95lbs overhead squat 15 reps

17:18

Nancy.. I think i'm in love

treadmill 16:05

m/6'1/193/29

as rx'd

huge pr by over 3 minutes

13:09

My PR is 00:33:55.3

Bwt: 192
The past two days I have done work outs with weights and runs. So today I did the warm-up of 3rds streachs 5 overhead squats w/a broom stick 5 back extension 5 sit-ups 5 pull-ups and dips.
Then I row a 5k for time. :30::00

m/49/151/1-1-06

Adapted from the Games, done with Lil' Bingo.

AMRAP 15 min.
4 Shoulder Press 95# (degenerated into PP)
8 DB Swing 55#
12 Abmat SU

7 rounds + 4 + 8

Lil' Bingo 65#/35#/Unanchored
10 rounds + 4 + 8

CFWUx3x15

subbed 150 rope singles for the 400m's

19:25

My right arm is still numb from the elbow down to my fingertips. Feels really weird. It's comforting to know that I'm not the only one, but it is discouraging that it could take a couple weeks to stop...

14:50

Compare to:
090403 - 15:53
080416 - 19:40
080119 - 18:25
071124 - 19:36
070903 - 14:38 (45lb. OHS)

As rx'd 18:40
old pr 16:38 but with stairs and not exact 400.
Right hand still numb from this morning.

Ugly and slow run for each of the 400m since I did a brutal run yesterday. OHS not a problem except that they made my legs like lead given yesterday's "fun".

As Rx'd 20:10

OHS at 65, 75 and last 3 sets at 85
runs outside but I think I was running too far at first

21:48

slower than last but longer runs(mistake) and heavier OHS weight so felt good anyway.

M/21/160/5'10"

As rx'd 12:40

23:05
track upstairs

as rx'd 16:37

M/35/5'7"/165

OHS = 45# still working on form

Rd 1 - 3:16
Rd 2 - 3:40
Rd 3 - 3:51
Rd 4 - 5:10 (rest after 8 OHS)
Rd 5 - 4:38 (rest after 10 OHS)
Total - 20:38

24:50 (pr)

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

Runs were shuttle runs outside with lots of walking towards the end. All overhead squats were from snatch and in subsets of 10 and 5 reps.

m/24/6'1/199

17:36 rx'd

OHSs were solid, but the runs got slower and slower after each round.

As Rx'd - 19:56
hills involved with the run - masochism.

m/44/172/5'7"

as rx'd - 13:08

As Rx'd=18m12
F/33/120/5'4

14:37 as rx'd

29/190/6'2"
15:45

M/29/6'4"/200

Rx'd

15:31

Treadmill run

M/48/68"/176

5 rounds at 88 lbs all unbroken

25:07

1st time-
17:55, 65lb

m/37/192/6'

Nancy (highly modified)
2 rounds:
Row 400m
15 45# OHS

Ended with an 800m row. Back started out feeling a bit iffy, but got better as I progressed. I have zero endurance at this point.

m/30/5'10/200

As rx'd:
18:55 PR!

First day back from a week long vacation at Disney World. Can't believe I still got a PR! I LOVE CROSSFIT

5 rounds:

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

17:12 07/15/2009
22:11 04/03/2009

15:51

cwfu x 3

as rx'd: 22:00

CFSB, DL 315x3, 335x1, enough for the first DLs in weeks

Made up Randy, 5.54, previous was 6.19.

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
lance 25:16 min
theresa 26:15

65# overhead squats
19:40

Pack scaled to 65# OHS
14:42.
Had to run from tmill to power rack (about 50 feet)

13:45,I think fear kept me from doing better. This was my first crossfit wod, and I tried to pace myself on the run to keep from burning out on the overhead squats.

Scott m/49/6'/210
40# OHS
14:06

Janet f/50/5'9
PVC
16:00

Ran on our new outside course, really enjoyed it.

75# 38:45

subbed 75# because I have a huge gash

16:56 :(

16:50, as rx'd

Re: OHS and numbness, if you Google the two you'll find lots of commentary about nerve impingement etc., mostly coming from the shoulder(s). While there's some discussion of getting to a doc or chiro, it looks to me like a lot of the problem can be addressed with form work.

m/40/6'0"/192

as rx'd (run on treadmill)...felt great, focused on OHS form

18:50

CFWU x 3
Burgener Warm-up

'Nancy' 5 Rounds For Time:

Scaled to:

1. 450m Run
2. 15 x 65lb OH Squats

19:22 PR by :32

M/39/6'1"/250

First one back in a while. Finally getting over back injury from 3 months ago. Felt like a child trying to do this WOD:

Nancy - BrandX "Pack" Scaling
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

18:10

as rx'd 20:20

I really struggle with the overhead squats. Good core workout today.

M/43/185/5'9"

Sub'd 500M rows
OHS @ 95# - 15,15,15,8-7,10-5
22:00

#222- Monterey was awesome. Your hospitality Sat the best...Thanks Again!

#247- Correct you are the man behind the idea...I knew I heard that name some where?? Props to You!

#227 I will email you.

Cookie- get my email or find me on Facebook and we can connect.

Too hot to run outside today so we did:
50,40,30,20,10 KB Swings and Burpies.
My time 15:25
The challenge is on Cookie,Pony and Mrs Play Off Beard.....or any dude? (I bet you all kick my butt)

50 lb overhead squat.

18:04

Nancy as RX'D! 21:29 finally an rx'd WOD!

I did have to make do with a treadmill and had to wait approximately 10-15 seconds per round for it to get up to speed...But I'll take it!

SIDENOTE: I work out at 24 Hour in Tualatin, OR. I can't tell you the size of the grin on my face to see two things tonight 1- Two of the trainers there were training people on today's wod (slowly of course) and at the lifting platform in the 'training' area, there was a little yellow note stuck to the wall that said: "Nancy" 5x 400m/ 15 OHS / 95#" According to the trainer two other guys had already been there and did 'nancy' as well!

Anyone around who wants to workout together - I am there around 1900hrs

-Phil

DNC
I have neglected these in the warm up and my training, and it shows
So there is only one thing I can do
Just do them

First WOD in 3 weeks, bad nutrition in 3 weeks, exhausted by CF warm up alone.

2 rnds: 7:04

Then felt mr. pukie hard core!!

recovering from shoulder problems and didn't want to overdo it so i tried to go "as rx'd" but only made it thru the third set before i was uncomfortable going overhead for that long, so i finished with front squats to take some pressure off my bum shoulder!

19:39

congrats philT on 1st rx'd WOD! gotta love it!

Oh and used 12-14# bar

First time for me an Nancy!
As rx'd
17:05

19/M/177

As rx'd 14:17

First Nancy:

18:51 as required

25:10 min PR by 14:10

26.19 as Rx'd

bug flew in my mouth before set 2

19/m/163/5'11"

scaled to 4 rounds.
4:44/5:42/6:25/6:36
4-round total 23:27

M/58/6-2/207
45 pounds for overhead squats.
27:26

M/30/5'9"/176

5 rounds of
400 meter run
95lb OHS x 15

14:55 PR

M/37/6'2"/234

I've been Cross Fitting for the past 3 weeks or so and haven't posted yet, but have been really pumped up on the WODs and the affect that they are having on my body; the awesome people who comment here; and of course the just finished games. Awesome community. I had to post my WOD result tonight as I just got back from the fireman's carnival (I'm a volunteer FF, so it's one of those things we do every year), and had 4 beers, a hot dog, pizza and fries, and still was determined to finish the WOD tonight, so here it is:
AS RX'd:
OH Squat 1: 45.92
Run 1: 2.03
OH Squat 2: 1:39
Run 2: 2:15
OH Squat 3: 1:46
Run 3: 2:18
OH Squat 4: 1:51
Run 4: 2.22
OH Squat 5: 1:48
Run 5: 2:20
Total: 19:13 (First Nancy, so PR)

5 rounds of:

15 OHS @ 65#
15 burpees

24:43

pretty stoked about this one.
all 5 in 15:15.
but I did it on a tredmill, is that ok?

even better, one of the guys i work with thinks "cf is for pu**ys" so we both did this one for time.....

Now he owes me $20

23:36...156/178
Scaled to 4 rds only. OHS pretty easy (no broken sets) but runs were my weakness as usual (one stop in 3rd & 4th rds).

As Rxed

19:46

It seems that a high percentage are either scaling because of some injury or are relating pains or injuries due to overhead squats. I know that it is an awesome lift that works many areas at once but every time my 39 year old tight shouldered ex football playing body tries to do them my shoulder pops for two weeks and I am set back. Could it be that we could get the same gains with multiple other more stable lifts/elements like back squats, presses, knees to elbows, etc. and not risk the setbacks and injuries? Should an old dog like me (relatively speaking) really be learning new tricks?

Scaled to 20kg and then 7.5kg bar. I still lack the flexibility to go heavier for OHS.
Round 1&2 I rtied 20kg bar but wasn't happy with form.
Round 3-5 I used the 7.5kg bar, form was pretty good.

13:28

Felt good on the runs.

16:45 300x run w/77#
20:25 w/45# and 12#

22:12 rx'd

had to sub 400m for 100m shuttle for 400m on gravel at the jss. lost one guy to rolled ankle on the gravel.
5 RFT
4x100m shuttle
overhead squat w/ 95 lbs
20:22
Brent had 26:00
Biscuit didnt complete

DId the WOD from the Crossfit OneWorld site instead (but with a slight variation)-

7 rounds-

200m run
7 chest to bar pull ups
7 toes to bar

time- 13:35

* all exercises unbroken
* run may have been slightly farther than 200m

14:31

22:29

f/25/5'9/133

scaled to 45#, but otherwise as rx'd
19:19

Nancy (5 rounds for time: 95# OHS, 400m run)

Rx - 18:55.

That was my first time doing this exercise Rx.

m/17/5'10"/147

scaled to 60# fixed, rx'd 400m
17:25
second WOD ever
... never see anyone my age doing it, oh well
haha

m/34/6'/175

As Rx'd

16:13

M/24/5'9"/192

WOD = NANCY

1st time with this girl...not bad though, I was just saying I wanna do a oly lift/run wod.

TIME: 25:26
1-2 rnds from grnd wt. cleaned then pressed
3-5 rnds wt. snathched should have done that from begining. Next time go deeper on squats and RUN FASTER.

DO WORK!!!

oh yeah CFWU X 3, as Always.

I used a 42.5 kg bar.... something like 94 lbs.

16:41 as rx'ed.

Joe

Subbed 45# OHS; 16:15

M/24/5'10/185

13:51 Rx'd

24:32
as Rx'ed

Almost two mins slower than compare to date. I don't get it??!!

m/39/158
16:08 as rx'd

M/33/190

Only completed 4rounds + 200m run

25:23

1-4:44
2-6:09
3-5:29
4-6:45
+200m (2:15)

RX'd

19:54

all sets unbroken

17:22 with 65#. Shoulder is tweaked a little bit so I scaled down.

Did a day late
as rx'd 14:57
Only broke on first set of OHS
Also moved bar next to treadmill which helped

Yesterday did
210 Bench 5,5,5,5,3
Incline Bench 135 for 12, 155 for 8
2.5 mile jog

5 rounds
400 meter run
75 pound overhead squat, 15 reps
22:42

19.35

20:40

scaled OHS to 45# bar

First time doing crossfit. Did the WOD but only for (4) rounds.

400m
Squats- 15 reps - 65 lbs

Total time- 14m02s

17:15

as RX'd 22:30

M/ 40yo/ / 6ft/ 220lbs
As Rx'd
19:29

m/31/5'9"/169

as rx'd (treadmill) 19:52 (PR by 1:27)

16:39
biked .5 mi as 400m sub

Rx'd 17:29 better by 27 sec but I felt weak this morning don't know if it was the 90% humidity or the 0400 mornings

40 mins
all 95lb oh squats
garage gym 90 degrees no freash air
1st 3 15 min last two
i was done.

m/40/67"/187#

5 rounds for time of 21:44

500 meter row
OHS 65#, 15 reps

My WOD was 5 rounds for time of:

25 x Burpees
25 x Pullups
25 x 85lb push press

26:00 M/40/5'8"/155

Sprained meniscus x 6 days :(

M/30/150

As rx'd

11:20

Ran all the quarters in 1:30

Subbed down to 10 reps of 95 pounds. failed on the 9th rep of the 3rd set so i had to drop down to 75 for the last 2 sets

18:35

New to overhead squats, so I used the 45lb bar to be safe.

30:15

25:54 RX'ed in 104 degree heat. Hot.

My first date with Nancy as Rxd: 27:44 (PR). Active shoulder was a must for form and made the difference.

had to do lazy nancy. did the ovh squats as sets then went out to track and ran the 400m as sets with some rest. still tough! have an adventure race in south bend this weekend so taking it a little bit easy! 400m runs were all sub 1:30 which was my goal.

M/40/175/6'

As Rx'd

19:11

31/m/5'10"/210

as rx'd 19:12 (pr)

400m runs were done on the treadmill at 7.5mph

5 rounds :
- 400M
- 15 reps OHS - 65#

13:00

M-32-175
Rx'd : 15m35s

as rx'ed 15:40

as rx'd

16:32

pr by 22 seconds! Yeah buddy!

on a side note, I got my first and second muscle ups last night and the day before that I got a pr on fran of 5:26.

400m
15x50lb overhead squat
21:45

15:10

4 rds, cut the OHS back to 5 reps. in hindsight, should have dropped weight to 65 lbs.

M/23/170/6'

18:42 (65#)

24min as Rx'd, hot day

F/32/5'7"/177

OHS 40#
400m Tread
5r/t

25:57

First time doing OHS, depth is still challenge, but getting there.

M/23/5'7/145

OHS 75, 75, 70, 70, 75 (Smith machine)
400 m tread (b/t levels 9 and 11)

22:30

Very tough, OHS 1st time, realized that wider grip makes it easier, need to eat before this workout, no energy

subbed 75lb
19:58

Subbed 500m row for runs, 15:58

16:04

scaled to 15 lb. on OHS
treadmill 2.0 incline (10.6, 10.8, 11.0, 11.2, 11.4)

25:15
Really need to work on the ohs. Did 75 for the first 2 sets then 85 for the last 3...just can't get the stability.

27:37
45 lbs bar only plus 2 flights of stairs per set.

14:22 rx'd

23/M/163

CFWUx3
24 minutes, in Fivefingers.

Active rest today.
First time I've done this WOD.

19:42

60# bar, up stairs to the indoor track, two loops around outside (inside lane 2 loops = 376m), back down

my ROM wasn't as great as it could be. still getting used to OHSQ

As RX'd 21 something. Lost interest after I went over my previous PR of 18:53. the 95# felt really heavy in warmup and the heat killed me. Excuses, excuses...

Been doing CF 6 months but this is my first time logging results

5x
400 meter run
15 x 115lb OHS

19:54
400 meter run
15 x 115 OHS

Did Horrible, still uncomfortable with getting stable overhead with the weight, and get frustrated when I snatch it and lose the first rep. I can go un-broken as long as I don't lose balance.

23 minutes flat.

AS RX'd
14:39
First time for this one.

About 21 mins.
65#
75#
80#
85#
85# which is the most I've done for OHS and 8.5-9 mph on treadmill

cfwu x 3
subbed broomstick

12:07

12:38 pr by 3min

m/178cm/89kg/33y
scaled 88 pound overhead squat, all unbroken
20:45

16:00
5 Rounds:
800m bike
15 X bar (15lbs) OHS

Done after 1x7 HPC and Thruster wods and kept time on a wall clock

m/22/5'11"/165
As rx'd: 19ish

f/20/5'7"/130
Scaled to a wooden pole: 16ish

24:03 45lbs OHS

As Rx'd

16:06

Thought I had prepared for overhead squats, obviously not the case. They need to be addressed. Great WOD though.

m/44/175

as rx'd

16:26

OHSQ rom is weak need to get better.

As rx'd 28.20

33/F

did 45# OHS instead of 95#. everything else as rx'd

17:01

Road bike to/from work
22:06
At home in the garage.

Matt: 24:06 40 lb OHS

16:42 (pr)- had to bike 800m on 2nd round due to treadmill being used; All 95lb OH Box squats

Last 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

16:33
45# ohs

19:59
note to self : monitor your breaks. Fight through the pain. proper technique even when your tired.

17:48 w/ 65#

M/32/166 6'1

29:51 slowwwwwwwww

one day behind, Nancy as rx'd:

12:08 (PR by 3:30!)

2:06,2:29,2:31,2:33,2:27
all runs 12mph treadmill.
then
SPx3:135,165,165,175x2
wanted to do DL's, but will save 'em for tom.

later,
b
m/32/5'8-1/2"/172

14:50
did 50 air squats as no weight avail while on road.

m/48/178

Out of town on business today with no access to barbells. I brought my rings and found a high school track, though. So this is what I did:

Warm Up: Selective Stretching

5 rounds for time of:
Run, 400m, Track, 1:34/1:46/1:51/1:54/1:48
Muscle Up Progressions, Rings at 67", 5 reps, 0:48/1:07/1:09/0:59/0:49
Handstand Push Ups, Assisted, 1" white band, 10 reps, 1:15/0:52/1:06/1:04/0:39
Total 18:42

Cool Down: Selective Stretching

scaled to 50# but used a sand bag instead

14:35

12:27
65-lbs., sub: 50x double-under

Last time 090403:
(runs at around 10.0, OHS as 10-5
Total Time 19:54.27)

Today 090716:
Runs on treadmill (avg around 9.6mph)
OHS - 1st set unbroken, rest 10-5

Rd 1- 3:06.48
Rd 2- 4:04.40
Rd 3- 4:02.94
Rd 4- 4:11.15
Rd 5- 4:03.66

Total Time:
19:28.63 (PR!)

M/34/185

Nancy as Rx'd 14:08 very fun WOD

m/36/5'8"/180

20 min 15 sec. Subbed rowing for running and scaled OHS weight to 75 lbs.

PVC- worked on form
16:11

19:45. Last time was around 26 min. so I'm really pumped! Love OHS's; get a lot of stares when doing those.

Foot injury
subbed 20-burpees, I know Im a bitch
19:52

PR 15:06

I was dragging my ass on this.

25:16 with 75# OHS scaling

OHS is one of my (many) goats.

f/26/155

16:26 (65# for OHS)

m/30/5'11"/180

As rx'd

14:19

20 mins -- forgot to wear my watch, so had to go by time on the wall

95# ohs
440 m run
x5

3X3 min. rounds rope jumping

Scaled "pack"
5 rounds
400 meter run
65lb. OHS, 15 reps

14:06

skipped

From Taji, Iraq

As Rx'd 13:57

Awesome WOD

Doc K

m/32/185/65"

scaled to 30kg
14:50

5 rds
18:28
10.5 - 11.0 trdmill
Subbed 115lb BS for overheads
(shoulder)

(At home. Legs felt like lead from yesterday's hill sprints. A couple of minutes off the pace)
42.5kg
16:14

21:10
3 rounds OHS
2 rounds deadlift
need to tape my bar up, hands slipping all over

6x50kg
1x52.5kg

well 20:23...im actually working about two days behind so.. i could have ran faster i think..

M/44/5'9"/165

25 min

M/35/6'/204#

Finally could do OHS

Did 1 set at 50lbs, one set at 45lbs, and three 65lbs: 21:50 beat last time by 1:08

m/21/5'10"/168

15:45

First Nancy, as rx'd for women, 65#
18:30
Work on OHS technique to stop drifting to weight on my toes.
F/178#/5'5"/26

#211 thoughts on women in the weight room? Mine? Get more in here! I'm lonely! Dudes (80 yr old out of shapes ones) will ask me if I'm okay sometimes and then they learn from my response that I belong there just as much as anyone.
My advice? Stop looking at how people are looking at you, think about the technique of your lift and getting it done quicker than last time. Hence my response to the men who ask if I'm okay while panting "This workout's for time, please let me finish in peace".

CFWU

then... 23:10 as Rx'd

Done after 30mu's.
14:49 13:40 (pr)

runs 1:44/1:52/2:01/2:05/2:11
runs slowed me down. Need to do this one on a track.

m/213/34/6"0

Not As RX'ed, subbed 65# for OHS.

17:23 (NEW PR)

previous best was 20:04 (before that was 15:59, but I'm pretty certain I skipped a round on that one).

Arthur
19:52 45lbs

Ron
20:34 45lbs

Arthur
19:52 45lbs

Ron
20:34 45lbs

26:28

used 75lbs first 3 rounds, 65 rounds 4 and 5

m/26/222/6'3''

as rx'd

21.54... wish i was at a no kiddin track though woulda been faster. next time i will blow this time oughta the water!

I scaled to 85# and that was still too heavy for me. Not sure what the deal is with my OHS. It hurts my wrists nor can I seem to find the right grip width.

Anyway...

27:26 after a 2 weeks off of weights for vacation (only body weight stuff) Yuck indeed.

Next time will probably scale to 75# and totally focus on form and ramping up the intensity as opposed to fumbling through it.

m/32/205

24:00 as rx'd

m/32/205

24:00 as rx'd

as rx'd
18:22
109° outside. it was brutal.

37Min+

slow moving between rack and track. However each 400M time was in 1:40 to 1:45 range. The last one was the fastest. OH Squats weight: 65, 75, 85, 85, 85.
M/50/185#/72"

First time with this WOD
With 65# OHS

21:21

65 # ohs

18:29 (pr) by approx 30 sec.

rain in heavy, heavy rain!!!

as rx'd

22:43 min

@ home, as rx'd, 19:03

12 hours after Nancy, 200 burpees for time ~ 16:36
single worst wod I've ever done!!!

19:26
Used dumbbells instead of Oly Bar

rx'd
23:32
broken sets of O.H. squats most 10-5 or 9-6

M/08y/49"/056# YORK
3 RFT: Run 400m, OHS 3#
12:00

F/45y/62"/134# JULIA
5 RFT: Run 400m, OHS 30#
23:58
Did this a few minutes before tomorrow's WOD (HPC).

M/40y/68"/159# GEORGE
5 RFT: Run 400m, OHS 75#
27:15
Did this a few minutes after tomorrow's WOD (HPC).
Started feeling pukie on the last set of OHS. First 3 sets of OHS were unbroken.

F/23/150

Sub'd 4 rnds for time, 400m & 35# OHS

23:00

As rx'd
19:59

"Nancy"

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

19:24

Note: Experienced right knee pain during run.
--------------------------------------------------------
Compare to 090403

17:23

done 2 days late (7/17/09)

breakfast: run 37 minutes = 5.2 miles

cfwu, warm-up OHS, then

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

time = 12:59 (pr)

5 rounds for time of:

400 m run on tredmill
15 x OHS 11.5 kg

21:21

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

14:57

left thumb went numb for a couple hours after

M/40/6'/179

5 rds
400m run
55lbs ohs

23 min

33:13
Scaled to 67LB OHS

28 male 194

65 # ohs

19:43

off a week very fresh.

F/37/140/5'2"

Nancy as rx'd

15:14

18:21

first time rocking Nancy.

12:00

4 rounds:
400 meter run/.5 mile bike/500 meter row
#45 snatch/OH squat

did at home so had to use dumbbells

5 rounds
400m run
15 OHS with 20# dumbbells
14:25

DBs much harder than expected

Rx'd

14:18 pr, not by much, but I'll take it, still coming back from pneumonia.

cfwu(5)
18:55 45 lb ohps

Me:
subbed 40kg barbell
18:08

Gf: 27/52kg/1.53cm
18kg barbell
15:44

- 45lb Overhead Squats (next time use 55lbs)
- Time: 27:15

m35/170/5'8"

23:00 as rx'd

as rx'd 15:29

14:09
5 rds with 400m runs and 10 OHS (40kg=88#)
Love coming back to crossfit...

m/25/6'5"/217 lb

with 45 lb bar to ease into olympic lifts

17:30

as rx'd
13:17

44/6'1"/185

as rx'd 13:20 pr.

scaled 45 pound plate overhead

5 rounds

20:20

scaled down to 75 lbs.
no timer

scaled to 65#

5 rounds

18:13

19:51. 65lb ohs

As Rx'd
17:31

m/31/6/205

First Nancy

20:30 as rx'd

scaled to 45# Front squat (arms don't go back far enough for overhead squat).

16 minutes
400m/45# squat
400m/45# squat
400m/45# squat
400m/0# squat (legs felt weird, thought I was over-doing things).
400m/45# squat (thought wrong).

25:06 (pr - 23:42)

3 rounds in 12 minutes, scaled down to 65#. First time back at it since rib healed.

last 65 lb 13 km treadmill 20.13
today 65 lb 15 km treadmill 15.47 pr very little time rested between transitions
must increase weight next time

20:01 as rx'd. Ugh. All sets unbroken, though.

First day back after vacation.

Mod- (run on treadmill 1 elev and 45# OHS)
2:05/1:48/1:47/1:53/1:55 for runs
Total 17:00 (72/88) PR
Will try 70# next time. Treadmill bites!

"Nancy" scaled
Run: 400m
OHSQ: 45lb x15

5 rounds, 14:29
More weight next time.

16:56

60#

Time: 21:10
RD 1: 95 lbs (bad form)
Subbed RD 2 with 55 lbs (bad form)
Subbed RDs 3-5 with 45 lbs

Need to work on form
CF Birthdate: 090629

CFWUx3
as rx'd (47.5kg's)
17:09.5

Bwt:198
5rds
run 400meter
12lb overhead squats 15reps
:33::38

24:00

46/m/70 kg
3xCFWU
Nancy with 30 kg OHS
time 19:24 (last time was 19:21...)

24:00

21:17 65#
Still leaning forward a little on OHS.

did this 7/15, just now posting
Time: 16:48
as rx'd
400 times: 1:58, 2:04, 2:10, 2:11, 2:21

didn't do as rx'd.
I worked out with Nancy (funny I did a workout named after her.)
Ran 1.25 miles. Around 10min.
Did 3 sets of 15 of 95lb overhead squats.

M/32/5'4"/142lbs
As RX'd
26:39
Wrists keep giving out on Overhead Squats. Would have shaved off alot of time if I didn't have to keep breaking up the squats.

rxd 26:44

22:45 as rx'd

M/40/196/6

20:15 as rx'ed

Eliptical level 10, speed >65-70
scaled reps back to 10 after first set

17 mins

30k bar

12:46mins

32/m/6'2"/205

With this WOD coming between Ballwin Tri and Mud Mountain 5k, subbed 4x400m run w/ 2 min rest.

1:20
1:18
1:20
1:15

Phil 4:13

As RX'd: 15:45 (PR)

19:45
Scaled to 80#

WU
As rx'd
18:15
M/48/190#/72"

m/35/5'9/176

CFWU - 3. Reg except no HSPU 3rd. Superman. No Burgener to keep pace w/Bob.
16:03
1st 3 runs on TM at 10,10,9.5
Didn't break up OHS on any round.
4/3/09: 19:14
4/16/08: 22:01

sub 95# front squat

18:23

M/25/194lb

18:24 RXD/DTB

Chinchen/m/180/30/75"
as Rx'd
20:29
treadmill 9.0-9.0-9.0-9.9-9.9

20 min treadmill

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

22:31

It was raining so I had to use the treadmill.

as rx'd: 17:26. I may have broken my thumb though.

as Rx'd with 400 with dog in tow (she needs exercise too), really slowed me down, OHS unbroken except last set
19:07

As rx'd, except did sets of 10 OHS. 29:07. Had to go back and forth across the gym from the barbell to the treadmills for every set, and people moved my stuff.

subbed 25 barbell for OHS

Time: 20:15

Also swam 10 laps

As rx'd:

18:48

23.m.137.65"

as rx'd
38:18(PR)

Last Time/PR:
38:21

Did the following:
Rd TM setting OHS#'s
1 6.6 10
2 6.7 20
3 6.8 20
4 6.9 25
5 7.0 30

My wind is coming back noticeably. Prior to my sciatica setback, I was making progress on OHS form. Today was a very good day.

Did the following

Rd TM Setting OHS #'s
1 6.6 10
2 6.7 20
3 6.8 20
4 6.9 25
5 7.0 30
All in 15:56
Felt good

75 lb OHS
300 turns jump rope
36:55

M/34/190/6'2'

16:30 (down from 17:50 last time) Treadmill at 9 mph, 3% grade

as rx'd:

17.49 (PR)

(transitioning time = 8 x 25 secs = 2 mins)

"Nancy" - 18:12

85lbs used for O.H.S.'s, next time will be as rx'd

24:47 as rxd

25:00

5 times:

400m run
subbed 25# dbs OH squat

First Nancy, First OH squat w/ weight

43 yom 204 lbs.

4 rounds
45 lb. OH squat

16:04

18:38
45lbs. barbell and treadmill 6.5

W/75#
21:41

Scaled to 65# (nagging shoulder injury) - 12:59

20 min Moritz from Germany

22:25

65-lbs -- balance issues nearly gone by end of workout.
22:11

M/31/203/5'10
subbed
75lbs overhead squat 10reps
400M run

F/26/183/5'6
subbed
15lbs overhead squat 15reps
400M run

M/31/203/5'10
subbed
75lbs overhead squat 10reps
400M run

F/26/183/5'6
subbed
15lbs overhead squat 15reps
400M run

As Rx'd: 14:39

30:39

subbed 65#

21:46

CFWU
Burgener warm-up
WOD: As rx'd in 18min.
Extra: 10x95# Hang Power Snatch
10x135# Hang Power Clean

29/m/190

as rx'd: 16:26

00000000000000000000000000
31/m/160/5'6"
As RX'D
18:05

Missed

45/m/166

As Rx

14:02

PR, on TM, OHSQ from rack

M/27/6"/168

4 rounds today

15x 95lb OHS (unbroken)
8.0 @ 5% incline
15x 95lb OHS (unbroken)
8.0 @ 5% incline
15x 95lb OHS (unbroken)
8.0 @ 5% incline
15x 95lb OHS (unbroken)
8.0 @ 5% incline (12 due to hand slippage, then 3)

13:20

done on wed sept 23

as Rx'ed
14:20

subbed 65#

8/13/09 - 21:46
Today - 18:08

w00t!

At RX: 17:28

not sure about the distance.

TIME - 18:11 (16:08 is PR)

24/m/165/lbs/70"

as RXd

15:25

Subbed "Nancy":
2009-11-02: 17:30 - OHS unbroken
2009-07-09: 22:45 (want sub 20)

28/M/185/72"

11:48 as RXd
Shah Wali Kot Afghanistan