Now THAT'S a rope climb!

haha just did this workout today(thursday) because i wanted to try it again
13:15 (PR)
*this was my first ever crossfit workout (LOVE IT!)

17/m/210/5'10"

I started crossfitting last august... that wasn't my FIRST EVER crossfit work out, just thought i'd clear that up

10:41 on 11/5

Dave, cool video and good job on the WOD!

http://www.woodway.com/index.html(w/f safe) link to treadmill seen in Lipson video; would like to hear comments from others who have used it

footwork, footwork, footwork. It's not a pullup contest. Climbing is all about footwork. That said, I'm excited for the Crossfit climbing event. Just remember, footwork.

DAMN no more tahoe throwdown videos!

Dave "MF" Leys! Hollis gets it right -- your form on those OHS is a million times better than the 2005 version. Really awesome to see that side-by-side.

Karianne is a beast! Love you girl!

I like all the overhead stuff lately. I feel like I'm getting better at it now. Looking forward to the level 1 cert in west palm beach this weekend!

LOVE IT! 12:14...slow runs

I was pretty excited to see this picture on crossfit today, being that it's Veterans Day and that I just got back from Afghanistan a few weeks ago.

The Tahoe videos all gone :(
sad sad day

Great Workout! 12:20 RX Love all the overhead work too.

I did "Fancy Nancy" just a few days ago! Just added a Squat Snactch 10 reps before the OHS. 3, 2, 1... GO!!!

Here were two fun non-mainsite workouts I did recently that I thought some might enjoy.

3 minutes of as many reps as possible: 2 pood KB swing; I got to 95.

For time: Reps 10,9,8,7,6,5,4,3,2,1 couplet of 95# thruster, muscle-up. My time sucked. 22.25 minutes. I'd love to see what others come up with!

As a current full-time climber, all I have to say in response to that video is: "Bahahahaha"

I'm bummed the Tahoe videos are done...

16:13 (PR)

16:46

Dave's squats are much improved and he doesn't seem to be aging a bit, Nice Work D.L.

Dave Leys... not only was I in awe that he is maintaining fitness over the years, but probably improved on his time (if he hadn't run 420s). Incredible job. The squats did look better too!

It would be great to have the Crossfit sport series come up to Anchorage, Alaska for some nordic skiing this winter! It could be a great workout and a lot of fun....

Rock climbing looks so fun, the last SUP was a blast.
Too bad the sports series isn't in Cali again!

um...climbing is cool and there are many climbing competitions for both professionals and amateurs around the world. Not sure what this has to do with CrossFit though.

Scaled to 85 after first round. 22:50. Every round broken into 10/5. 85 was the right weight for consistent form.

The Tahoe videos were very good indeed. I really enjoyed them. The were insightful as well as a lot of fun! I favorite wod was the Miranda/Camille event! Too bad the last event was so one-sided. Before it started I thought the Rogue team was going to dominate the tug'o war. Too much beef on that side.

I love the intensity all participant brought when the time came to compete.

I have ordered equipment from both Again Faster and Rogue and can honestly say they are among two of the best internet companies I have ever dealt with.

It's just not the same without a Rogue/Again Faster throwdown video. Hopefully HQ gets more videos like that on here more often.

We need more videos of Dave Lipson going after his weaknesses like the one today. We all know he can crush Grace and Isabel, but good on him for posting a Nancy vid. Great job!

Speal doing heavy back squatting is cool as well.

Did this Tuesday at personal best 13:03

Awesome, when I was deployed in 2005, I was there in the pic!!

with 200m turnaround:

16:48

I've finally measured distances of 50m 100m and 200m from my front gate so I can actually doing running WODs now :)

This is the first proper running WOD I've done in months. Now I need to start incorporating SDHP subs for rowing back into my self-made WODs ;)

Did this workout last week.

12:21 Rx (65#)

Right! I had to get up in the morning at ten o'clock at night, half an hour before I went to bed, drink a cup of sulphuric acid, work twenty-nine hours a day down at the mill, and pay the mill owner for permission to come to work, and when we got home, our Dad and our mother would kill us and dance about on our graves singing Hallelujah

Feels like something is missin... Oh yeah, the Tahoe Throwdown videos. Watching those videos have been the first thing in the morning for me the last couple of weeks. Cheering for Rouge everyday! ;)

15:45 Wasn't really feeling this one :( but i needed the squats.

Another great workout, love the cross training.

13:50
warm up more

42/m/176cm/74kg

5 rounds for time of:
500 meter row
75 pound Overhead squat, 15 reps

15:42

Last time:
5 rounds for time of:
50 double unders
15 OHS, 65#

13:55

Next time I'll use 85#.

heres the thing...i love to train... but lately i constantly feel exhausted. im 49 115lbs 5'3" and very athletic. But what gives? i hate feeling like im dragging. i usually do 3-4 days on and one day off. ive been crossfitting for 2 years. my diet is mainly protein veggies fruit and nuts...but i do have some starchy carbs here and there. can anyone give me some suggestions...and i do hydrate!

16:42- legs felt like stones- need more carbs

John Seiler #34,

Too funny! We used to kid our Dad about his school commute. 3 mile walk to a 10 mile bus ride to catch a 30 mile train commute in order to walk another 7 miles. It was uphill both ways, and it was always snowing...

Spidermonkey #24,

Have you been watching the increase in interest in Olympic Weightlifting over the last couple of years? No? Well, the USAW apparently has. There's been growth in the sport at every level all over North America. Around about this time there has also been explosive growth in this thing called Crossfit where everyday athletes are not only exposed to Oly lifts but asked to do them in their workouts.

Coincidence? I think not. Unless you represent a climbing monkhood, dedicated to preserving a vision of pure climbing available only to the cognoscenti and those deemed worthy, why would anything that promotes your sport and brings it visibility and growth not be a good thing?

Kinda like Oly lifting.

Gordon Dowser #30,

I know nothing of climbing. Literally. Nothing. Very similar to my knowledge of Oly lifting 5 years ago. Until today I had only a passing interest in doing any. I'm old; I have fear. My only interest was due to a strong interest shown by my son, Lil'bingo, and my desire to spend time with him.

Would it not be expected that early efforts by previously non-climbing Crossfitters would look amateurish or awkward? Kinda like all of the push-outs on snatches we all are working to correct? Of course it is.

But wait and see how quickly the Crossfitter who decides to "learn a new sport" picks up climbing and how well she does when she makes that decision. Why? Well she'll be fit enough to do lots of work learning, and mentally tough enough not to quit.

It's a little early in the game to nitpick technique, but kudos for getting out in front of the pack...

That old video just isn't the same without REO speedwagon.

29/6'8"/222

18:01

Rx'd 12:44

Treadmill in Lipson video cost 5k- wow!

15:55 rx

m/33/5'9"/175

as rx'd (outside) 19:03(PR by 49sec)

awesome picture! back to what crossfit is really about

WARRIORS DONT WEAR KNEE HIGH SOCKS OR TIGHTS

performance stats from logsitall.com

median all: 17:15
median women: 17:02
20-30 16:50
30-40 17:56

More details
http://www.logsitall.com/ranking

-bill

ps. In honor of veterans day - any active or retired military please email me for a free 1 year subscription admin@logsitall.com

M/30/174/5'10"

as rx'd

13:47

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

tt = 16:18

rx:d womens 65lb OHS
15:32

5 rounds for time of:
400 meter run (treadmill 9,9,10,10,11mph)
75 pound Overhead squat, 15 reps
16:03

Nice job, Dave. Get after it!!

Karianne and OHS...a pretty BAMF combo. Great work, girl.

Would like to see more of the "round table" discussion vids if there are any. I like seeing the athletes point of view on different topics.

m 44 170 5'9
# 40 take a break. sometimes you can overtrain.

"Nancy"
5 rounds for time of:
400 meter run (need to run faster)
55 pound Overhead squat, 15 reps (can use more weight)

19:03

m/35/165
17:22

m/34/6'4"/206#

Subbed 500m row for run

20:06

Had to walk all the way across the gym to get from the rower to the squat rack. Other than that I cannot figure out how I was so slow, all squats were unbroken as was the rowing and I moved straight from one to the other...

15:10 as Rx'd

Not a PR by a long shot. Heavy deadlifts yesterday took its toll on my legs and lower back. I always remember Nancy hurting, but today it hurt a little more than normal. Still, I love the way it hurts and now, I feel great!

NEVER QUIT!!

15:45 as rx'd. PR but I can do way better than that.

2010-11-12: 14:56. Rnds@2:57-3:01. 7.5 on TM, 8 next time.
2009-11-02: 17:30.
2009-07-09: 22:45.

Hey guys, Im having knee tendonitis issues. I went to the doctor yesterday and he told me not to squat and to work in a range of motion limited to the last 10%. Needless to say, Im feeling very disillusioned with the medical industry right now. Any recommendations?

I love climbing. I love beer. But beer at a climbing event is F@#$'ing stupid. I'm surprised the climbing gym owners allow that.

Save the beer for after, when there is less danger of a 40' fall.

FIRST TIME AS rx'd

19:40

OHS form felt good for the first time in the 2 and 1/2 years I've been doing crossfit.

Last time:
65# OHS
jump rope 1:45 subbed for run

23:17

scaled to 65# runs were fine... ohs still needs some work
19:00
m/27/165/5'9
camp dwyer afghanistan

Accidentally did 21 95lb ohs.

20:10.

as rxed 11:26

rom issues on ohs def not rogue judge standard
used faq course for runs.

John Seiler 33 - but if you tell that to kids these days, they'd never believe it.

32/m/5'10"/210
Did this one in the garage.

as rx'd 17:15 (pr)

Nice video with Dave Lipson. Brian McKenzie looks like the Travis Barker of CrossFit.

Couldn't do this at a track so ended up being

5x
520m run (measured on google earth)
45kg OHS

15:13

rx'd. 18:45

alone. slow runs but crushed squats... unbroken and damn near jumping at the top...
need to push the run next time.....

Rx'd 15:33
Last was 17:29

30/M/5'10"/210
Camp Dwyer, Afghanistan

16:38

13:24
Today was my first ever crossfit workout. I subbed 90 seconds of jumping rope for the run and I never did overhead squats before so I only used 45lbs.

18:27 w/ 75lbs, full rom on ohs for first time in this wod

as rx'd
19:04

14:41 as Rx'd (PR)

17mins:

treadmill: 8,8,8,8,10 mph
did all sets of 95# OHS continous, do OHS outside of rack

45yom/6FT/190lbs

Nancy
Time: 22:31

I scaled the weight on OHS to 85lbs, since it's been a while last time I did them. Over all not too bad, but a bit slow though. I kept all my 400's to around 2:00 mins. The OHS did me in; I could not string all of them unbroken. I came close on rd 3 with 14 in a row but still had to put the bar down...

Chimo!

LOVED the Tahoe Throwdown videos ... those athletes are absolutely amazing! The last event was a little anit-climatic though, given the Tug was pretty one sided and only had to go 4 out of 7. Would have preferred a more dynamic final event. Still, a great series of competitions and I congratulate all involved.

"Nancy"
as:rx 12:00

about 25 min

ran 800m
65# OHS

as rx'd
18:06

M/33/6'3"/198

12:59

85 lb. OHS
17:23

M/43/5'11"/185

5 rnds
200m run (soleus still sore/tight)
15 95# OHS

11:54

As rx'd

19:02

39/M/188lbs

as RX
16:20, new PR by 26 secs

M/64/180- In Rehab-Due to OHS, had to scale to Puppies :
“Nancy”
3 rounds for time of:
400 meter run
35 pound Overhead squat, 15 reps
14:16

5 rounds:
.25 mile run (treadmill)
15 95lb overhead squat (15)(15)(15)(10,5)(15)

16:17 11/12/2010
17:12 07/15/2009
22:11 04/03/2009

I also wanted to give a shout out to Lipson for his video!

Dave....NICE JOB! I 100% agree with you...running is a BLAST!!!! Keep it up! I can't wait to see what happens as you work these weaknesses. I will do the same!

Miranda

Dave that was amazing. Way to put out man. I am looking forward to this wod. Will have to wait til sat, then it's on!

Love the family that is Crossfit. Thanks to all of you who make this such an amazing group to be a part of.

15/M/5'11"/151
As rx'd 17:13

15/m/5'11"/151
As Rx'd 17:13

Did it in 20.21 but...
I think i did 6 rounds instead of 5 ..

@home
warmup
CFWU 3x10

28:36 (increase by 5 ohs up to 85#) stay heavy next time. more like qtr mile.

13:32 rx'd

In the climbing video, did he say they were going to get some kegs? I'm no pro, but I didn't think you could even do that at a facility. Not that you'd want to right? Does that mean you would have sober people designated to belay so that they don't accidentally drop or hurt people?

I wasn't happy with my time. 22:37 but my shoulder is still weak from my injury and I had a hard time keeping my arms licked out. 38m/190 lb

15:08 as Rx'd. New PR.

11:20 rx'd

19:00

Thought I was crushing it because I couldn't see the stopwatch until I was done.

Ran the 400's on treadmill at 8:00 or faster
Sub'ed 65#'s and the OHS were pretty easy.

male 42, 5'10", 208

As Rx'd:
Jordan D (M/23/178/6'2"): 14:46
Devon K: 21:15
Jordan K (85lb OH squat): 20:50

First Nancy for all of us. I managed all 15 unbroken every set, super happy about that. I just need to stop running like an old man now.

had to use 90 because it was the only available bar ( fixed weights ). Felt pretty good - all OHS unbroken. All runs at 10.0 MPH.
15:30.

21:45

55lb ohs

Rx'ed 17:01

That was fun! This is the first time I've documented this work out, so nothing to compare it to. Probably due to the fact that I haven't been able to do OHS with 95# until the last 6-8 months.

14:03

Unbroken sets, decent runs, and not too much wind-sucking: I'll take it. Score one for those heavy overheads earlier in the week, was my thought as I was motoring along.

65 lbs.

Time-22:00

M/42/5'11"/177

Nancy (scaled)
#65 OHS (still working on shoulder)

15:50

Legs were dead on runs. It has been a leg intensive week over all here at Cross Fortis. OHS are coming back. Think #75 would be no problem on the shoulder.

CrossFit Fortis
Glendale, AZ

#6 Sounds like a rest & nutrition problem to me. 3 on 1 off should be the maximum. That assumes 7+ hours of sleep every night at the same time and enough calories.

The cure is 7 days off no workouts harder then a 30 minute walk. Focus on high quality sleep and look to add some more fat to your diet. Try gaining 2 or 3 pounds and see if you have more energy. You may be too light. For someone like you this may be the hardest workout ever!

Correction rest for #39

65lbs
18:24

18:46 a Rx'd

first OHS intensive WOD I've done before

16:03

Does anyone know the name of the song from yesterdays Rich Froning Jr PR video?

14:57, runs on TM

10.46 but with only 15 kg since I still need to watch my form. Made the 400 meter run on an elipse machine. But don't think it was accurate so I need to find a better sub for running

"Nancy" as rx'd in 17:49

Nancy as rx'd 12:31, pr. Buy in: 3 rounds of 50 single unders, 10 ghd situps, 10 BE, 10 pushups.

m/41/177cm/87kg

5 rounds for time of:
400 meter run
40 kg Overhead squat, 15 reps

Time: 34:19

Some transition time between treadmill and rack.
Shoulders was the weakness.
OHS split up in fives and threes (last round)

I'm happy with my progression on OHS before summer max OHS was 20 kg (with good form)

40/m/190
as rx'd

11:48 pr
(old pr 11:58)

Me and a buddy did this, I normally beat him but today he one up'd me

Me: 10:47
Him: 10:29

Both RX'd

OHS scaled to 90#:

20:03

Love that WOD! Miss those TD videos!

M/28/69"/173

13:29...Definitely not my favorite

@ Comment #6

Rich, I've used the Woodway ELG... It's quite the machine. I was doing pretty heavy interval training on it. I distinctly remember getting a pit in my stomach every time the trainers would fire it up during our workouts. It would like a jet turbine getting up to speed. Definitely a great training apparatus, though.

M/28/70/157

Nancy as Rx'd - 19:00

I don't know what went wrong with my time. I did get tired on the runs and had to break up the OHS last 3 rounds. I probably just took too much rest. Weaksauce today I guess. Could be better hydrated too.

Austin 10:16 is insane.

13:41 OHS were pretty consistent, runs sucked.

400m/15 95# ohs
1:31/:50
1:48/:50
1:56/:50
2:06/:50
2:11/:46

Did this last Saturday at sea level and set a pr of 13:29.

F/40/5'4"/118
15:30
-400: 4 laps around full-size basketball court. Just shy of 400m. Avg: 1:50 each quarter.
-50lbs, probably could have used 55 or even 60. Did all sets unbroken.

m/37/6'1"/208

As Rx'd 13:31

We are happy to announce our Affiliate is now ACTIVE!

CrossFit S2F, welcome to the world!

Our website is not yert linked but it will be next week!

Many thanks to all that helped!

19:19 rx'd

As R'xed

43:20

Okay so since they've banned wearing my beloved Vibrams in Iraq I was thinking about getting some Inov8 F-Lite 230's. Only problem is that I cant find them in stock in my size anywear, should I try the 195's or is it worth waiting for the 230's to be in stock? YOUR FEEDBACK WOULD BE EXTREMELY APPRECIATED! Thanks!

as rx'd:

14:22

11:16 @ 105lbs vice 95.

M/24/6'1"/180

As Rx'd:
15:43
Struggled big time on the OHS today. Definitely a good WOD and competition

27/m/5'11"/175
As rx'd
15:50(PR by over 6 min)
Running was absolutely horrible. Should have done better.
Squats all unbroken.

Drew 11:05 Rx
Amber 12:50 Rx

17:52

Skipped Nancy because of knee problems.
I did 2 seperate wods:

WOD #1 14:10
50 push ups
50 deadlifts 95#
50 dips (10 @ 10# assist - 40 @ 20# assist)
30 pull ups
25 push press 65#

WOD #2 9:24
100 ft. walking lunge
21 double unders
21 sit ups
100 ft. walking lunge
18 du
18 sit ups
Cont. with lunges and count down 15,12,9,6 of sit ups and double unders

22:45

17:30

Great Dave Lipson video.

12:28

19:34, at home.

Forgot to add, PR is 14:09, but on a treadmill.

"Nancy" as rx'd (65 lb. overhead squat) - 20:01

As rx'd: 17:43

090719: 29:16

In the nineteenth century the problem was that God is dead. In the twentieth century the problem is that man is dead.
-Erich Fromm

43/m/5'10"/180

runs were 650 m + (2nd floor, out door and around NYC block). Otherwise, as rx'd.

17:58

thanks miranda!!! my two loves: running and ohs!

M/26/5'9"/178

Time: 19:06 (treadmill @ 1% grade)

Today was a good day. I didnt have to work too hard at my job, 8hr shift instead of 12hrs, got issued new boots, did "Nancy" with a ok time and its Friday. Seems like a good day to me.

DO WORK!!!

As rxd @ FP
17.47(pr)

19:45 PR!! Need to get the run faster. All OHS quick, full squat and unbroken!!! More work faster!!!!

39M/5'10"/170#

W/U: OHS, 45#x10.

As Rx: 15:02.

C/D: skipped.

New PR by 1:23. Runs on outside road course (63F, 19% humidity, wearing VFF).

First time wearing my GPS watch to measure the 400m course. Turns out it's actually 420+ meters. That plus the usual climb up and down stairs to exit and enter my home gym means my runs take more time. I probably won't change the course, as I want to continue comparing to past times.

Tension headaches returned today. Didn't experience them during Wednesday's WOD, so I thought I was over them. The OHS is what really seemed to exacerbate it.

17:37 as rx'd

35/M/6'00/189

20:55 pr

OHS getting better. Runs getting slower.

35/M/6'00/189

20:55 pr

OHS getting better. Runs getting slower.

Subbed 500m Row for run
75# OH Squats

17:50

Chuck and I went heavy today:

Clean & Jerk 1-1-1-1-1-1-1

Chuck Mel

135 205
155 F, clean 225
145 235
155 PR 245 F, jerk
165 F, clean 250 F, jerk
160 F, jerk 250 PR!
160 F, jerk 235

Great day of oly lifting. Chuck was oh so close on jerking 160 - he just needed to get a little lower. Super stoked to get 250 - that was my goal for 2010. I went down on the last round to see if I could better my power clean PR (previously 225).

#44 Bingo
I run a CrossFit affiliate inside a rock climbing gym. I have been a climber for 14 or so years and a CrossFitter for about 5 years. The indoor climbing business has been growing pretty steadily at least in my neck of the woods. Rather than use CrossFit to attract people to climbing, we have used climbing to attract people to CrossFit.

Ohs @ 65lb and 400 meter
Time 18:20 Barbara. F/5'4"/135/37
As rx'd time 18:25 Emilio M/5'8"/178/41

Ryan #161,

Love that! We should all remember that Rob Miller is one of the CF OG's from Santa Cruz and is a very accomplished big rock climber with some pretty impressive routes to his credit.

Squat buffet, details there. New PR's on OHS (135) and Front Squat (205).

as rx'd with 400m on treadmill - 14:27

M/33/5'4"/140lbs
As RX'd
17:10 PR by a longshot

"Nancy"

3 rounds for time of:
400 meter run
15 kg. Overhead squat, 15 reps

Time: 16 minutes

16:03 with treadmill.

Nice job on the PR's Bingo!

as rx'd 15.01

but with a hill for the runs! took a minute of my PB tho

14:29 (pr by 55 sec)

15min as rx'd.

M/39/210lbs/6'3"

As Rx'd with the addition of a 30 lb vest

20:09

what kind of treadmill is Lipson running on that is awesome and I would imagine super expensive.

75lb OHS (still working on good form after lower back injury)

13:22

34:30 as rx'd (pr)

Hoping to keep under 30 mins... Last time 80# OHS. 95# is fairly heavy for me but did all reps below parallel.

as Rx'd: 23:00 ish

stop watch broke so had to use the clock on the wall

subbed ohs with 95lbs. back squat
subbed run with 400m row

time of 16:13

15:38 as rx'd

Ran on treadmill at 10 for all rounds
OHS were unbroken.
transitions and OHS could be done faster.

Only did three rounds - 12:53. First day back from the flu, depression from divorce, sleep deprivation and alcoholism. I didn’t feel as bad during as I thought I would. The main hold-up was arm strength for the OHS and I was wearing runners instead of lifters so the weight kept pushing me onto my toes. All reps were good and distance was accurate. Not impressive but I feel good being back on track. First day of the rest of my life! Show up, don’t quit.

WU:20lb vest PU/Ring Dip 3x8

Nancy on Treadmill:

11:25 PR
(1:51,2:07,2:21,2:35,2:28)

Pacing? no way. 12mph 1st rnd, slowed a little each rnd. ended at 9.5mph by rnd 5.

Bench:135x8,185x8,215x6,215x6

later,
b

Bingo,
Yeah, I know Rob Miller. He is a great person, a strong climber and maintains a high level of overall fitness. He actually got our affiliate at the climbing gym started a few years ago.

My point is that climbing does not need CrossFit, but iIt is a great sport that anyone can enjoy and the event down in Altanta looks like a good time.

5 rounds:

85 lb ohs-form was really clean
400m run
(run was on flat ground, up 8 flights of stairs, around an indoor track, down 8 flights of stairs, flat ground)

16:00 exactly.

rx'd 22:59

D & W @ home
D
TM @ 7.2 7.5 last
65# OHS
320/720/1110/1500/1840

W
157/208/211/212/210 26:36

subbed 25 DU's for 400 m runs

13:26

m/38/6/185
As Rx'd
15:45

f/28/501/140
Scaled 75# OHS
16:35

M/22/70"/192#

"Nancy" (scaled)

2 rounds,
400 m run
95# overhead squat, 15 reps
3 rounds,
400 m run
65# overhead squat, 15 reps

32:39

rd 1 - 6:02
rd 2 - 8:20
rd 3 - 6:53
rd 4 - 5:40
rd 5 - 5:41

M/46/185
11:42
95 OHS
Unsure of run length estimated 400m

Scaled OHS to 75# - 20:04

13:43

Compare to:
090715 - 14:50
090403 - 15:53
080416 - 19:40
080119 - 18:25
071124 - 19:36
070903 - 14:38 (45lb. OHS)

I'm back after a knee issue forced some time off so I started light:
5 rounds 400m run + 15x45# overhead squat

14:22

Comment #180 - Posted by: Mike

Way to go!
And keep at it...

F/40/5'6"/145

65# OHS

18:31

8:00

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

as rx'd

19:24 *had to walk to the treadmill at the gym so it hurt my time a little

15:53

m/165

as rx: 13:12

M/24/160

Sub'd 65lb OHS

14:38

M/33/142lbs/5'5"

18:06

65 lbs./ 19:18

"Nancy"

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

sub'd row and scaled 75#
17 min
158/172
done 11-12-2010

"Nancy"

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

sub'd row and scaled 75#
17 min
158/172
done 11-12-2010

19:57

65lb overhead squats

this wod went well. probably should increase the weight on the squats next time.

5 rounds for time of:
400 meter run
33 pound Overhead squat, 15 rep

18:08

22:00 75# OHS

11:56 on my first Nancy!

SUB 75# os

27:54
previous 31:18

For some reason there r some days I don't get a workout?

M/185#/39 yo

As Rx'd 10:30

11:47 - my runs were out and back and probably around 425 meters a piece

21:26 poor showing in my opinion, done on treadmill about 1:53/400m, OHS need a lot of work and no dowel at globo, nor squat rack so had to do 95 lb back squat on smith rack, est. 95 lb

31 yom, 190 lbs

18:40 as rx'd

pr is in the 16's

15:38

55# OHS. Still getting used to those but sets were unbroken

13:04 ran 500m instead of 400.

m/39/76/210

500m rows

17:00

16:54

35 yom 205 bwt

did this a day late and subbed in a row
nancy
5 rds of:
15 ohs w/ 75lbs
500m row
time 18:28

M/50/153/1-1-06

115# Back Squats (Did 1RM OHS ystd)

17:55

m/30/5'8"/210

First WOD. Went pretty well I think. Looking forward to more.

18:58

80lbs Not over head, shoulder hurt.

m/18/5'3"/160

Subbed 40 burpees for 400 meter run.
19:19

25 kg OHS

19.45

m/32/5'8"/170lb

as rx'd

14:12 (PR)

14:23 as Rx'd PR

* one minute PR

As Rx'd

14:40

16:55
subbed running for rowing today, weather outside bad

As Rx'd, first time doing this WOD.

14:40

w/ 65lb ohs
16:43

16:30. Did this at home so the run was estimated at 1/4 mile. Only had 40 lb bar so I did 30 OHS per round. All sets unbroken. tough wod.

19:45. Did this at home so The run was estimated at 1/4 mile. Still working on OHS so I used a PVC pipe and did 30 OHS per round.

m/178cm/86kg/34y
all unbroken
15:53 (last time 20:45)

Scaled the OHS to 65lbs and ran on treadmill.

18:35

Starting to feel really good with the OHS. I am glad there has been so many of them lately.

First time meeting Nancy-17:34

M/29/5'7/162

Scaled to a 65# OHS and ran on treadmill at 1% incline.

16:15 on the dot! I think I could run this faster on a track but don't have weights outside to do that. Sigh.

"Nancy"

Rx'd

22:30

m/48/177
rxd 14:51 pr by 1:30

22:19 at home vs treadmills:
19:53 7/15/09
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

bit slower at 54 (today!) than last few, but way better than when I started!

as rx'd but ran .25 on treadmill

17:45

Rx'd

12:29 pr

on a treadmill
21:38. still pretty sick though, probably could've pushed it faster if I was healthy.

M/25/5'7"/144

As Rx'd

10:31

Scaled OHS to 65#.

22:46

"Nancy"

3 rounds for time of:
400 meter run
15 kg. Overhead squat, 15 reps

Time: 16 minutes

Jeff @ home
12:30

EJ
M/37/168
16:40 as rxed
EJ

as rx'd

12:22

CFWU x 3

#70 straight bar, +20 over previous
drug bar upstairs PAC next to track

15:21

M/26/208/5'10

16:42 did worse than I thought I would. It was my second wod. I guess the first one took more out of me than I thought. There's always next time.

D, A, shared rower, so not done for time.
D-95# A-30#

18:27
40 kg

Did this one right after doing
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Scaled w/45 lb OHS
17:45

13:38

Pack
“Nancy”

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

with 75#

15:50

(saved time by bringing barbell up to the track)

19:48

rx 16 min

Used 75#OHS

19:52

m/35/231

DL @ 55kg
Run 400m

5 lifts, 4 runs
13 seconds spare

19:20 AS RX'D

M/38/6'/218

17:10

Modified, did 12 reps with 115 (didn't have 25lb bumpers and wanted to drop weights to speed up).
Worked snatch technique on the OH squats.

22:29 rx

Missed

17.31 @65#. PR! First real WOD after 2 months of SS.
18.02 last with 65#.

Chris: 19:07

DNF on Saturday Nov 13.2010, running late.

3 rounds in 8 minutes,

runs were about 2:00 minutes each because I started backwards...

CFWU x3

20:59

75# ohs

13 min as rx'd

15:34 rx.

as rxed

29:00 with about 2 minutes globogym wait time

as rx'd except front squats

practising correct posture

As rxd, 13:36... PR by 5:27

first time doing nancy. scaled OH squats to just the bar (45lb)
16:23

11/15

28:24 Sub'd 500 C2 rows for run.

19:07
track upstairs prob added couple of minutes. OHS unbroken

"Nancy"

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

18:11

Compare to 090715

19:24

18:04

17:23 as rxd

1:50 on stairmaster level 14
95# overhead squats

15:41

21 something last. Normall takes about 1:45 to 2:00 to do the run. Much more comfortable with the overhead squats as was unable to do wt as rx'd last time. Unbroken sets with todays workout.

11/15...17:57...approx. 160 HR avg.
Scaled to 4 rds. of 150m runs & 12 95#OHS

22:16

5 rounds
sub run 400m (m/c 12kph/2mins+)
scaled 27.5kg o/h sq broken

WOD harder than i thought it would be.
started ohs with 30kg but dropped 2.5kg for better form.
ohs broken: rnd1-5,10/2-15/3-15/4-10,5/5-7,5,3.
run: only used 1% increment on last rnd. use this in future. ran at 12kph for at least 2 mins. didn't count speed up/slow down time.

3 mile run
22:30
Then
5 X 5 95# thrusters
then 50 Sits

Rx 15:41

29/m/75/245#
27:53 as Rx'ed. Lots of potential improvements for me on this one. Next, CF.

30 ohs 500m row
19:03

65 ohs 500m row
18:01

75 lb ohs

19:52

13:55 as Rx'd
16:45 with 45lb OHS

Did 75# overhead squat with the weights upstairs in hcfh.

14:07

As Rx'd.
26:41 (PR)

"Mrs. Wobbly"
Scaled to 65# OHS. Rest as Rx'd.
15:03 (PR)

16:46 Rx'd

Power snatch to OH, all sets unbroken. Pretty pleased about that. Didn't push the runs too much b/c wanted to make sure I didn't die on the OHS. Would like to try for sub 16 next time.

Last (and only other) time 25 minutes scaled to 25# DB OHS. That was 3 or 4 months into my CF journey. I guess this stuff works.

As Rx'd
=12:14

As rx'd
24:36

ran a lil more than 400m each rd, need
to measure it out again!!

As Rx'd

24:36 (PR)

think I ran a lil more than 400m,
need to measure it out again!!

75#,14:40. Did it backwards accidentally,doing OH's then the run.

5 rounds fot time.400 meter run.15 overhead squats with 12.5 lb bar.15 min 10 seconds. Pushed hard with no rests. Weight was pretty light but 35 lbs was too heavy

Untimed and only 3 rounds. Trying to work on my OHS at 95 lb (last time did this with 55lb OHS). Felt a lot stronger this time around. Next time - all 5 round and timed.

On treadmill
5 rounds for time of:
400 meter run
40 kg Overhead squat, 15 reps

19:00

Though!

17:38

run to culde-sac and back

Scaled.
Run: 400m
OHSQ: 65lb x15
5 rounds, 15:12
0:43 slower but 20lb heavier.

WU
Nancy
17:27 as rx'd
M/49/197#/72"
All OHS sets unbroken

mike/ryan - 30:00

4 rounds

Brian P: 8:22 (pvc 10x)
Ryan: 9:06 (45)
Lil Ross: 9:09 (15)
Jake Cor: 9:23 (15)
Amanda: 11:13 (15)
Meghan: 10:56 (15)

Mod- (run on treadmill 1 elev and 65# OHS, was 45#)
Runs 2:03/1:56/1:45/1:43/1:42
OHS 2:03/1:44/2:39/2:58/2:47
Total- 21:20 (51/73) PR
Rd2 OHS found perfect shoulder position and cranked on reps. +reps = + tightness and +fails. Need flexibility/form... strength.
Next time try for sub 2:00 unbroken OHS.

M 36/5'10"/170

Approx 23 minutes

30k bar. 12:23mins

30k bar. 12:23mins

17:58

rx'd: 16:15

26m/190
rx'd
13:35 pr

every set unbroken. first rep caught in full snatch every time.

M46/6-3/185.2
19:46
5 rounds
10# PVC, unbroken & getting form...

m/36/5'9/183
CFWU-3. 12 Pushups instead of HSPU 3rd. Superman. Burgener. DU. 7 K to E.
13:56-PR.
99% sure I did 5 rounds but time made me wonder slightly. Didn't use hash marks for counting. OHS all unbroken. Don't forget to move weight back on way down. Remember to keep lumbar arched. Good job pushing on runs. Good use of hips. Took weight up to track as usual.
7/15/09: 16:03
4/3/09: 19:14
4/16/08: 22:01

30/m/5'9"/180

75lb OHS

16:52

sub 40 double unders for run (babysitting, couldn't leave house)
rest as rxd

14:49

as rx'd: 19:05

23:27

Did it at home in the driveway with a lap around the block to bosworth as 400 meters which is not exact but felt about right maybe a little long...still feel weak after taking 10 days off to go hunting

10:57 As RX'ed

scaled to 75# OHS: 13.30

Couldn't run for various reasons. Sparred light contact for 3:00 each round to substitute for the run. I believe it was more taxing than running!

OHS were with 50 pounds. Range of motion needs to get better for me to trust much weight on this exercise.

13:50 (PR, i think)

11.31

70lb sandbag for squats.

19:05

CFWUx2
17:31

18:28

WOD "NANCY"

as rx'd ,OHS @ 43.5kg

15.12 p.b.

1st time all unbroken and not having to change from trainers to weightlifting shoes for the OHS,usually miss the OHS without w/l shoes,so flexibility must be getting better !
still pain !

3 rounds of:

400m run
95 lbs. push press, 15 reps

9:46

19:00

400m run (8.5,7.5..., 8.0)
15 reps 70 lb overhead squats

5 rounds in 26.5 min

As rx'd, 13:29.

First time with Nancy. Did this at home with runs down the street and OHS in the driveway. Hard, but pretty fun. OHS were unbroken, but tough in later rounds. Runs were a little slower than I had hoped, b/c strangely, I pulled my calf a little bit during the round 1 run. Probably should have done some warm-up with DUs or running.

post in filter, first time w/ nancy, 13:29

M/33/5'9"/155

As rx'd.

29:08

first time back from 2 week break over holidays

400m row (treadmill too busy)
15 reps 45 lb overhead squats

5 rounds in 28 min

5rds
1min double unders + 15 OHS 20kg
10mins

as rx'd
18:50
calf cramped up during runs a bit.

18:10

As rx'd
17:40