November 12, 2010

Friday 101112

"Nancy"

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

Austin Malleolo 10:16, Dave Leys 11:05, Karianne Dickson 11:50 (65lbs), Kevin Montoya 13:20.
Post time to comments.

Compare to 090715.

RodneyTRobinsonGhazniAFG_th.jpg

Enlarge image

Rodney T. Robinson, Ghazni Afghanistan.


"Finding and Developing Your Handstand Push-Up: Part 2" with Carl Paoli, CrossFit Journal preview video [wmv] [mov]


Announcing the CrossFit Journal Sports Series: Rock Climbing event - video [wmv] [mov]


WOD Demo with Dave Leys - video [wmv] [mov]

Dave Lipson on today's WOD by Again Faster Equipment - video [wmv] [mov]

Austin Malleolo on today's WOD - video [wmv] [mov]

From the Vault:
WOD Demo with Dave Leys and Brendan Gilliam - video [wmv] [mov]


"In my day, we couldn't afford shoes, so we went barefoot. In the winter we had to wrap our feet with barbed wire for traction."
- Bill Flavin

Posted by lauren at November 12, 2010 5:00 PM
Comments

Now THAT'S a rope climb!

Comment #1 - Posted by: james.patrick [M/48/66"/135] at November 11, 2010 5:02 PM

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"

Comment #2 - Posted by: Phil Cress at November 11, 2010 5:05 PM

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

Comment #3 - Posted by: Phil Cress at November 11, 2010 5:06 PM

10:41 on 11/5

Comment #4 - Posted by: jdisch at November 11, 2010 5:24 PM

Dave, cool video and good job on the WOD!

Comment #5 - Posted by: Pat Sherwood at November 11, 2010 5:29 PM

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

Comment #6 - Posted by: Rich at November 11, 2010 5:33 PM

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.

Comment #7 - Posted by: Evan at November 11, 2010 5:34 PM

DAMN no more tahoe throwdown videos!

Comment #8 - Posted by: KIm at November 11, 2010 5:53 PM

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.

Comment #9 - Posted by: olivia at November 11, 2010 5:55 PM

Karianne is a beast! Love you girl!

Comment #10 - Posted by: miranda at November 11, 2010 5:56 PM

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!

Comment #11 - Posted by: Lawrence at November 11, 2010 6:30 PM

LOVE IT! 12:14...slow runs

Comment #12 - Posted by: Jason at November 11, 2010 6:35 PM

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.

Comment #13 - Posted by: Rodney at November 11, 2010 6:41 PM

The Tahoe videos all gone :(
sad sad day

Comment #14 - Posted by: RyanShanksNZ at November 11, 2010 6:52 PM

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

Comment #15 - Posted by: Aaron Selph at November 11, 2010 6:55 PM

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

Comment #16 - Posted by: Alexander at November 11, 2010 7:08 PM

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!

Comment #17 - Posted by: Ben 31/5'5"/150 at November 11, 2010 7:27 PM

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

Comment #18 - Posted by: furry at November 11, 2010 7:30 PM

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

Comment #19 - Posted by: Scott B 36 5'10" 200lb at November 11, 2010 7:30 PM

16:13 (PR)

Comment #20 - Posted by: Alan 25/5'8"/165 at November 11, 2010 7:54 PM

16:46

Comment #21 - Posted by: RKH m/34/6'/195 at November 11, 2010 8:20 PM

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

Comment #22 - Posted by: danielle at November 11, 2010 8:22 PM

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!

Comment #23 - Posted by: Adam from Japan at November 11, 2010 8:26 PM

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....

Comment #24 - Posted by: Reno at November 11, 2010 8:45 PM

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

Comment #25 - Posted by: Christian at November 11, 2010 8:48 PM

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.

Comment #26 - Posted by: spidermonkey at November 11, 2010 8:48 PM

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

Comment #27 - Posted by: Xman at November 11, 2010 8:57 PM

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.

Comment #28 - Posted by: Ronnieboy at November 11, 2010 9:01 PM

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

Comment #29 - Posted by: adam w at November 11, 2010 9:19 PM

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.

Comment #30 - Posted by: mimicry at November 11, 2010 9:34 PM

Did this Tuesday at personal best 13:03

Comment #31 - Posted by: Tyler Walker at November 11, 2010 10:28 PM

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

Comment #32 - Posted by: James at November 11, 2010 10:37 PM

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 ;)

Comment #33 - Posted by: David m/26yrs/169cm/74kg at November 11, 2010 11:43 PM

Did this workout last week.

12:21 Rx (65#)

Comment #34 - Posted by: Cheryl Brost at November 11, 2010 11:47 PM

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

Comment #35 - Posted by: John Seiler at November 12, 2010 12:39 AM

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! ;)

Comment #36 - Posted by: chris at November 12, 2010 2:07 AM

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

Comment #37 - Posted by: Trent Banks at November 12, 2010 2:08 AM

Another great workout, love the cross training.

Comment #38 - Posted by: Master Scott at November 12, 2010 2:38 AM

13:50
warm up more

Comment #39 - Posted by: charbs 25/185 at November 12, 2010 3:13 AM

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#.

Comment #40 - Posted by: Memuc at November 12, 2010 3:27 AM

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!

Comment #41 - Posted by: angiestone at November 12, 2010 3:47 AM

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

Comment #42 - Posted by: mike d 148 5'7" 35 at November 12, 2010 3:56 AM

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...

Comment #43 - Posted by: bingo at November 12, 2010 4:29 AM

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.

Comment #44 - Posted by: bingo at November 12, 2010 4:34 AM

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...

Comment #45 - Posted by: bingo at November 12, 2010 4:40 AM

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

Comment #46 - Posted by: JMM at November 12, 2010 4:53 AM

29/6'8"/222

18:01

Comment #47 - Posted by: Stretch at November 12, 2010 5:07 AM

Rx'd 12:44

Comment #48 - Posted by: Corey 24m/5'10"/185 at November 12, 2010 5:13 AM

Treadmill in Lipson video cost 5k- wow!

Comment #49 - Posted by: richard at November 12, 2010 5:30 AM

15:55 rx

Comment #50 - Posted by: gb 43/m/71"/185# at November 12, 2010 5:38 AM

m/33/5'9"/175

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

Comment #51 - Posted by: lelliott at November 12, 2010 5:38 AM

awesome picture! back to what crossfit is really about

WARRIORS DONT WEAR KNEE HIGH SOCKS OR TIGHTS

Comment #52 - Posted by: DAN at November 12, 2010 5:41 AM

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

Comment #53 - Posted by: bill patton at November 12, 2010 5:46 AM

M/30/174/5'10"

as rx'd

13:47

Comment #54 - Posted by: Mark at November 12, 2010 5:56 AM

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

tt = 16:18

Comment #55 - Posted by: fitz997 at November 12, 2010 6:13 AM

rx:d womens 65lb OHS
15:32

Comment #56 - Posted by: Annaminh 36/F/119/5'4" at November 12, 2010 6:17 AM

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

Comment #57 - Posted by: bahec at November 12, 2010 6:19 AM

Nice job, Dave. Get after it!!

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

Comment #58 - Posted by: Denise Thomas at November 12, 2010 6:21 AM

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.

Comment #59 - Posted by: Chris at November 12, 2010 6:26 AM

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

Comment #60 - Posted by: pete at November 12, 2010 6:39 AM


"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

Comment #61 - Posted by: knodes at November 12, 2010 6:52 AM

m/35/165
17:22

Comment #62 - Posted by: J. Galt at November 12, 2010 7:04 AM

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...

Comment #63 - Posted by: dan m at November 12, 2010 7:22 AM

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!!

Comment #64 - Posted by: Dan Blackmon (M/37/5'10"/175lb) at November 12, 2010 7:31 AM

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

Comment #65 - Posted by: CT at November 12, 2010 7:36 AM

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.

Comment #66 - Posted by: gs at November 12, 2010 7:39 AM

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?

Comment #67 - Posted by: Nate at November 12, 2010 7:39 AM

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.

Comment #68 - Posted by: Mike at November 12, 2010 7:40 AM

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

Comment #69 - Posted by: ferb44 at November 12, 2010 7:43 AM

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

Comment #70 - Posted by: matt c at November 12, 2010 7:43 AM

Accidentally did 21 95lb ohs.

20:10.

Comment #71 - Posted by: Adam 44 6'2"/190 at November 12, 2010 7:56 AM

as rxed 11:26

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

Comment #72 - Posted by: Kevin McClellan 49/M/195 at November 12, 2010 8:02 AM

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

Comment #73 - Posted by: Kamper M/46/205/74" at November 12, 2010 8:03 AM

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

as rx'd 17:15 (pr)

Comment #74 - Posted by: D Craig at November 12, 2010 8:03 AM

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

Comment #75 - Posted by: B. Rhaly at November 12, 2010 8:05 AM

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

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

15:13

Comment #76 - Posted by: Rich V M/25/190cm/80kg at November 12, 2010 8:11 AM

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.....

Comment #77 - Posted by: b. at November 12, 2010 8:15 AM

Rx'd 15:33
Last was 17:29

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

Comment #78 - Posted by: Gabriel Wright at November 12, 2010 8:21 AM

16:38

Comment #79 - Posted by: mcdontron at November 12, 2010 8:27 AM

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.

Comment #80 - Posted by: Ryan Slanoc at November 12, 2010 8:34 AM

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

Comment #81 - Posted by: jeglit (m/38/6'4"/220) at November 12, 2010 8:34 AM

as rx'd
19:04

Comment #82 - Posted by: marty c m/47/6'/240 at November 12, 2010 8:45 AM

14:41 as Rx'd (PR)

Comment #83 - Posted by: Tyler Scott at November 12, 2010 8:47 AM

17mins:

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

Comment #84 - Posted by: Greg/6'3"/215/38/M at November 12, 2010 8:51 AM

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!

Comment #85 - Posted by: Harry at November 12, 2010 8:52 AM

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.

Comment #86 - Posted by: Rick at November 12, 2010 9:03 AM

"Nancy"
as:rx 12:00

Comment #87 - Posted by: Brandon Pastorek at November 12, 2010 9:03 AM

about 25 min

ran 800m
65# OHS

Comment #88 - Posted by: mike/40/6'3"/210 at November 12, 2010 9:22 AM

as rx'd
18:06

Comment #89 - Posted by: Nick 25/183/5'9 at November 12, 2010 9:23 AM

M/33/6'3"/198

12:59

Comment #90 - Posted by: Ben S at November 12, 2010 9:33 AM

85 lb. OHS
17:23

Comment #91 - Posted by: SB at November 12, 2010 9:36 AM

M/43/5'11"/185

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

11:54

Comment #92 - Posted by: nutfam at November 12, 2010 9:37 AM

As rx'd

19:02

Comment #93 - Posted by: Adam W 41/5'7"/180 at November 12, 2010 9:37 AM

39/M/188lbs

as RX
16:20, new PR by 26 secs

Comment #94 - Posted by: KenH at November 12, 2010 9:39 AM

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

Comment #95 - Posted by: peejay2 at November 12, 2010 9:43 AM

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

Comment #96 - Posted by: johnathon in seattle 29/5'8/164 at November 12, 2010 9:49 AM

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

Comment #97 - Posted by: Miranda at November 12, 2010 9:58 AM

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.

Comment #98 - Posted by: Nolan at November 12, 2010 10:02 AM

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

Comment #99 - Posted by: Owen Shep at November 12, 2010 10:08 AM

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

Comment #100 - Posted by: Owen Shep at November 12, 2010 10:09 AM

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

Comment #101 - Posted by: SQlag at November 12, 2010 10:09 AM

@home
warmup
CFWU 3x10

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

Comment #102 - Posted by: budd 51 59 170 cf3y at November 12, 2010 10:09 AM

13:32 rx'd

Comment #103 - Posted by: B-Mo M/6'/190/33 at November 12, 2010 10:10 AM

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?

Comment #104 - Posted by: big rob at November 12, 2010 10:12 AM

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

Comment #105 - Posted by: damonwv at November 12, 2010 10:14 AM

15:08 as Rx'd. New PR.

Comment #106 - Posted by: Michael m/48/5'9"/175/MI Survivor at November 12, 2010 10:19 AM

11:20 rx'd

Comment #107 - Posted by: D. Swan at November 12, 2010 10:34 AM

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

Comment #108 - Posted by: Jon W at November 12, 2010 10:41 AM

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.

Comment #109 - Posted by: Jordan D. at November 12, 2010 10:44 AM

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.

Comment #110 - Posted by: mr. blue at November 12, 2010 10:48 AM

21:45

55lb ohs

Comment #111 - Posted by: em :) at November 12, 2010 10:55 AM

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.

Comment #112 - Posted by: T-1 Nick 36 m/163#/5'9" at November 12, 2010 11:04 AM

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.

Comment #113 - Posted by: TRN III at November 12, 2010 11:08 AM

65 lbs.

Time-22:00

Comment #114 - Posted by: The Anaconda at November 12, 2010 11:10 AM

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!

Comment #115 - Posted by: Brendan at November 12, 2010 11:10 AM

Correction rest for #39

Comment #116 - Posted by: Brendan at November 12, 2010 11:12 AM

65lbs
18:24

Comment #117 - Posted by: brittk at November 12, 2010 11:29 AM

18:46 a Rx'd

first OHS intensive WOD I've done before

Comment #118 - Posted by: Johnny Cheong 20/M/175/6' at November 12, 2010 11:35 AM

16:03

Comment #119 - Posted by: Chris Haines at November 12, 2010 11:45 AM

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

Comment #120 - Posted by: Dustin at November 12, 2010 11:49 AM

14:57, runs on TM

Comment #121 - Posted by: Steeliekid 42 67" 175# at November 12, 2010 11:58 AM

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

Comment #122 - Posted by: JC5646 at November 12, 2010 12:06 PM

"Nancy" as rx'd in 17:49

Comment #123 - Posted by: Thomas Baklayan at November 12, 2010 12:08 PM

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

Comment #124 - Posted by: Kamper M/46/205/74" at November 12, 2010 12:14 PM

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)

Comment #125 - Posted by: JohanS at November 12, 2010 12:21 PM

40/m/190
as rx'd

11:48 pr
(old pr 11:58)

Comment #126 - Posted by: JackM at November 12, 2010 12:21 PM

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

Comment #127 - Posted by: Scott Baker at November 12, 2010 12:27 PM

OHS scaled to 90#:

20:03

Love that WOD! Miss those TD videos!

Comment #128 - Posted by: james.patrick [M/48/66"/135] at November 12, 2010 12:33 PM

M/28/69"/173

13:29...Definitely not my favorite

Comment #129 - Posted by: Dustin Paul Jackson at November 12, 2010 12:36 PM

@ 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.

Comment #130 - Posted by: shooker at November 12, 2010 12:42 PM

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.

Comment #131 - Posted by: WJC at November 12, 2010 12:44 PM

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.

Comment #132 - Posted by: Jim D. 50/m/165/5'11" at November 12, 2010 12:54 PM

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.

Comment #133 - Posted by: Heather Szabo at November 12, 2010 1:06 PM

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!

Comment #134 - Posted by: Scotty T (TX) at November 12, 2010 1:17 PM

19:19 rx'd

Comment #135 - Posted by: Ted - Ocala, Florida (35/190/6'1") at November 12, 2010 1:18 PM

As R'xed

43:20

Comment #136 - Posted by: DajM M-32/5'7"/155 at November 12, 2010 1:23 PM

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!

Comment #137 - Posted by: RyanS at November 12, 2010 1:25 PM

as rx'd:

14:22

Comment #138 - Posted by: Ken Mitchell at November 12, 2010 1:28 PM

11:16 @ 105lbs vice 95.

Comment #139 - Posted by: Jorge Toledo at November 12, 2010 1:36 PM

M/24/6'1"/180

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

Comment #140 - Posted by: upstatesooner at November 12, 2010 1:40 PM

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.

Comment #141 - Posted by: justaman - liberty, sc at November 12, 2010 1:47 PM

Drew 11:05 Rx
Amber 12:50 Rx

Comment #142 - Posted by: Drew Hill at November 12, 2010 1:50 PM

17:52

Comment #143 - Posted by: bill m/51/72"/207 at November 12, 2010 1:51 PM

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

Comment #144 - Posted by: Carole F/52/5'6"/133 at November 12, 2010 1:57 PM

22:45

Comment #145 - Posted by: Linwood Wright at November 12, 2010 2:02 PM

17:30

Comment #146 - Posted by: Ben 31/5'5"/150 at November 12, 2010 2:04 PM

Great Dave Lipson video.

Comment #147 - Posted by: Charlie at November 12, 2010 2:08 PM

12:28

Comment #148 - Posted by: Adam at November 12, 2010 2:27 PM

19:34, at home.

Comment #149 - Posted by: ScottMacArthur at November 12, 2010 2:37 PM

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

Comment #150 - Posted by: ScottMacArthur at November 12, 2010 2:38 PM

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

Comment #151 - Posted by: Susie Baklayan at November 12, 2010 2:49 PM

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

Comment #152 - Posted by: Espinosa m/25/5'11"/165 at November 12, 2010 2:54 PM

43/m/5'10"/180

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

17:58

Comment #153 - Posted by: KyleNYC at November 12, 2010 2:57 PM

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

Comment #154 - Posted by: karianne at November 12, 2010 3:06 PM

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!!!

Comment #155 - Posted by: BlackCatX-Fit at November 12, 2010 3:13 PM

As rxd @ FP
17.47(pr)

Comment #156 - Posted by: Jonblaze at November 12, 2010 3:20 PM

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

Comment #157 - Posted by: ALX at November 12, 2010 3:22 PM

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.

Comment #158 - Posted by: rjf (Since 07-20-07. WOD no. 909) at November 12, 2010 3:25 PM

17:37 as rx'd

Comment #159 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at November 12, 2010 3:30 PM

35/M/6'00/189

20:55 pr

OHS getting better. Runs getting slower.

Comment #160 - Posted by: Dan D. at November 12, 2010 3:33 PM

35/M/6'00/189

20:55 pr

OHS getting better. Runs getting slower.

Comment #161 - Posted by: Dan D. at November 12, 2010 3:33 PM

Subbed 500m Row for run
75# OH Squats

17:50

Comment #162 - Posted by: Mrs. Hubbard F/25/145 at November 12, 2010 3:35 PM

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).

Comment #163 - Posted by: Mel 37m/5'10"/175 at November 12, 2010 3:42 PM

#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.

Comment #164 - Posted by: Ryan at November 12, 2010 3:48 PM

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

Comment #165 - Posted by: barbara at November 12, 2010 3:54 PM

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.

Comment #166 - Posted by: bingo at November 12, 2010 3:56 PM

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

Comment #167 - Posted by: bingo at November 12, 2010 3:57 PM

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

Comment #168 - Posted by: cnc at November 12, 2010 4:01 PM

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

Comment #169 - Posted by: Matthew Burritt at November 12, 2010 4:13 PM

"Nancy"

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

Time: 16 minutes

Comment #170 - Posted by: lioness at November 12, 2010 4:14 PM

16:03 with treadmill.

Comment #171 - Posted by: Coolhand at November 12, 2010 4:16 PM

Nice job on the PR's Bingo!

Comment #172 - Posted by: Jim D. 50/m/165/5'11" at November 12, 2010 4:17 PM

as rx'd 15.01

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

Comment #173 - Posted by: Anton at November 12, 2010 4:23 PM

14:29 (pr by 55 sec)

Comment #174 - Posted by: Hughes/M/33/68"/230 at November 12, 2010 4:35 PM

15min as rx'd.

Comment #175 - Posted by: Jdude at November 12, 2010 4:39 PM

M/39/210lbs/6'3"

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

20:09

Comment #176 - Posted by: Andrew at November 12, 2010 4:42 PM

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

Comment #177 - Posted by: zakk at November 12, 2010 4:46 PM

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

13:22

Comment #178 - Posted by: Steve M/ 38/ 5'11"/ 200lb at November 12, 2010 4:47 PM

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.

Comment #179 - Posted by: Ronnieboy at November 12, 2010 4:49 PM

as Rx'd: 23:00 ish

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

Comment #180 - Posted by: SDH M/24/6'2"/205 at November 12, 2010 4:56 PM

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

time of 16:13

Comment #181 - Posted by: perice houle at November 12, 2010 4:57 PM

15:38 as rx'd

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

Comment #182 - Posted by: Magnus 25/5'8"/155-160 at November 12, 2010 5:05 PM

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.

Comment #183 - Posted by: Mike at November 12, 2010 5:05 PM

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

Comment #184 - Posted by: brian p m/34/5'8-1/2"/169 at November 12, 2010 5:09 PM

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.

Comment #185 - Posted by: ryan at November 12, 2010 5:09 PM

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.

Comment #186 - Posted by: Chris B. 18/145/5'7 at November 12, 2010 5:17 PM

rx'd 22:59

Comment #187 - Posted by: GU997 M/41/185/5'10" at November 12, 2010 5:49 PM

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

Comment #188 - Posted by: waderpro D m/48 W f/45 at November 12, 2010 6:06 PM

subbed 25 DU's for 400 m runs

13:26

Comment #189 - Posted by: Pete - Decatur at November 12, 2010 6:10 PM

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

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

Comment #190 - Posted by: Jeremy A. Olive at November 12, 2010 6:10 PM

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

Comment #191 - Posted by: Bill Gibson at November 12, 2010 6:32 PM

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

Comment #192 - Posted by: medic8 at November 12, 2010 6:46 PM

Scaled OHS to 75# - 20:04

Comment #193 - Posted by: ArcLite M/35/69"/163 at November 12, 2010 7:05 PM

13:43

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

Comment #194 - Posted by: B. Rhaly at November 12, 2010 7:20 PM

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 #195 - Posted by: dingrr 52/m/166 at November 12, 2010 7:23 PM

Comment #180 - Posted by: Mike

Way to go!
And keep at it...

Comment #196 - Posted by: dingrr 52/m/166 at November 12, 2010 7:27 PM

F/40/5'6"/145

65# OHS

18:31

Comment #197 - Posted by: mom to five at November 12, 2010 7:32 PM

8:00

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

Comment #198 - Posted by: Alfie at November 12, 2010 7:52 PM

as rx'd

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

Comment #199 - Posted by: Castillo m/20/160 at November 12, 2010 7:55 PM

15:53

Comment #200 - Posted by: Sue Ady at November 12, 2010 7:56 PM

m/165

as rx: 13:12

Comment #201 - Posted by: jnel at November 12, 2010 8:02 PM

M/24/160

Sub'd 65lb OHS

14:38

Comment #202 - Posted by: Yessuh at November 12, 2010 8:04 PM

M/33/142lbs/5'5"

18:06

Comment #203 - Posted by: Brandon Burritt at November 12, 2010 8:19 PM

65 lbs./ 19:18

Comment #204 - Posted by: Thinlizzie at November 12, 2010 8:19 PM

"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

Comment #205 - Posted by: chilegringo at November 12, 2010 8:47 PM

"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

Comment #206 - Posted by: chilegringo at November 12, 2010 8:49 PM

19:57

65lb overhead squats

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

Comment #207 - Posted by: Dexter 18/6'0"/145 at November 12, 2010 9:47 PM

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

18:08

Comment #208 - Posted by: beemer (f/39/5'4"/125) at November 13, 2010 4:26 AM

22:00 75# OHS

Comment #209 - Posted by: preacherman at November 13, 2010 4:27 AM

11:56 on my first Nancy!

Comment #210 - Posted by: Nikolaj Jacobsen at November 13, 2010 5:20 AM

SUB 75# os

27:54
previous 31:18

Comment #211 - Posted by: Ticotexas M/41/69/160 at November 13, 2010 5:20 AM

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

Comment #212 - Posted by: Tomelle at November 13, 2010 7:46 AM

M/185#/39 yo

As Rx'd 10:30

Comment #213 - Posted by: Dr D at November 13, 2010 7:59 AM

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

Comment #214 - Posted by: Caleb Tice at November 13, 2010 8:00 AM

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

Comment #215 - Posted by: RussA at November 13, 2010 8:26 AM

31 yom, 190 lbs


18:40 as rx'd


pr is in the 16's

Comment #216 - Posted by: Jeff Weltmer at November 13, 2010 8:33 AM

15:38

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

Comment #217 - Posted by: degan m/22/70''/160 at November 13, 2010 8:35 AM

13:04 ran 500m instead of 400.

Comment #218 - Posted by: bryant smith at November 13, 2010 9:06 AM

m/39/76/210

500m rows

17:00

Comment #219 - Posted by: Chas at November 13, 2010 9:13 AM

16:54

Comment #220 - Posted by: louie at November 13, 2010 9:33 AM

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

Comment #221 - Posted by: brian t at November 13, 2010 10:43 AM

M/50/153/1-1-06

115# Back Squats (Did 1RM OHS ystd)

17:55

Comment #222 - Posted by: bingo at November 13, 2010 10:46 AM

m/30/5'8"/210

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

18:58

80lbs Not over head, shoulder hurt.

Comment #223 - Posted by: dullmoment at November 13, 2010 11:20 AM

m/18/5'3"/160

Subbed 40 burpees for 400 meter run.
19:19

Comment #224 - Posted by: Joshua Straiton at November 13, 2010 11:28 AM

25 kg OHS

19.45

Comment #225 - Posted by: anthony at November 13, 2010 11:30 AM

m/32/5'8"/170lb

as rx'd

14:12 (PR)

Comment #226 - Posted by: Adam Hamm at November 13, 2010 11:48 AM

14:23 as Rx'd PR

* one minute PR

Comment #227 - Posted by: MarcusG 5'9" 168 at November 13, 2010 12:01 PM

As Rx'd

14:40

Comment #228 - Posted by: thetimmy at November 13, 2010 12:25 PM

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

Comment #229 - Posted by: lk at November 13, 2010 1:48 PM

As Rx'd, first time doing this WOD.

14:40

Comment #230 - Posted by: Matt West at November 13, 2010 2:22 PM

w/ 65lb ohs
16:43

Comment #231 - Posted by: BPemberton at November 13, 2010 2:29 PM

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.

Comment #232 - Posted by: blaine vigilante m/33/190/5'9" at November 13, 2010 2:43 PM

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.

Comment #233 - Posted by: bethany vigilante f/33/125/5'4" at November 13, 2010 2:45 PM

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

Comment #234 - Posted by: gepeto at November 13, 2010 2:55 PM

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.

Comment #235 - Posted by: Doc W at November 13, 2010 3:03 PM

First time meeting Nancy-17:34

Comment #236 - Posted by: Ben Cobb at November 13, 2010 3:09 PM

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.

Comment #237 - Posted by: Michael C. at November 13, 2010 3:22 PM

"Nancy"

Rx'd

22:30

Comment #238 - Posted by: tdhalls at November 13, 2010 3:38 PM

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

Comment #239 - Posted by: Troy at November 13, 2010 4:13 PM

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!

Comment #240 - Posted by: kevin o at November 13, 2010 4:26 PM

as rx'd but ran .25 on treadmill

17:45

Comment #241 - Posted by: B Miller/m/5'9"/242 at November 13, 2010 4:45 PM

Rx'd

12:29 pr

Comment #242 - Posted by: amped 36/M/195/6' at November 13, 2010 5:20 PM

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

Comment #243 - Posted by: Shaw at November 13, 2010 5:32 PM

M/25/5'7"/144

As Rx'd

10:31

Comment #244 - Posted by: Fido Hinojosa at November 13, 2010 6:18 PM

Scaled OHS to 65#.

22:46

Comment #245 - Posted by: Sinal M/31/5'9"/215 at November 13, 2010 7:13 PM

"Nancy"

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

Time: 16 minutes

Comment #246 - Posted by: lioness at November 14, 2010 8:50 AM

Jeff @ home
12:30

Comment #247 - Posted by: Jeff & Charity @ CF Snohomish at November 14, 2010 8:51 AM

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

Comment #248 - Posted by: EJ at November 14, 2010 10:55 AM

as rx'd

12:22

Comment #249 - Posted by: loic at November 14, 2010 11:00 AM

CFWU x 3

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

15:21

Comment #250 - Posted by: F15E_WSO_M/48/6'/175 at November 14, 2010 12:18 PM

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.

Comment #251 - Posted by: Nolan at November 14, 2010 6:30 PM

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

Comment #252 - Posted by: hub 29/m/6'/165 at November 14, 2010 7:51 PM

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

Comment #253 - Posted by: Mik at November 14, 2010 8:22 PM

Scaled w/45 lb OHS
17:45

Comment #254 - Posted by: chavez at November 14, 2010 8:28 PM

13:38

Pack
“Nancy”

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

Comment #255 - Posted by: JT at November 14, 2010 8:29 PM

with 75#

15:50

(saved time by bringing barbell up to the track)

Comment #256 - Posted by: Callum at November 14, 2010 11:56 PM

19:48

Comment #257 - Posted by: TomO/44/M/200 at November 15, 2010 2:33 AM

rx 16 min

Comment #258 - Posted by: tum1 at November 15, 2010 5:05 AM

Used 75#OHS

19:52

m/35/231

Comment #259 - Posted by: Toby D at November 15, 2010 5:20 AM

DL @ 55kg
Run 400m

5 lifts, 4 runs
13 seconds spare

Comment #260 - Posted by: The Ostridge at November 15, 2010 5:24 AM

19:20 AS RX'D

Comment #261 - Posted by: DavisBenDavis at November 15, 2010 5:34 AM

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.

Comment #262 - Posted by: Scott at November 15, 2010 6:21 AM

22:29 rx

Comment #263 - Posted by: Raph at November 15, 2010 7:16 AM

Missed

Comment #264 - Posted by: Bphantom at November 15, 2010 8:34 AM

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

Comment #265 - Posted by: JonNYC - 42/M/170/5'11" xfit since 6/08 at November 15, 2010 9:42 AM

Chris: 19:07

Comment #266 - Posted by: jenniferg at November 15, 2010 9:54 AM

DNF on Saturday Nov 13.2010, running late.

3 rounds in 8 minutes,

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

Comment #267 - Posted by: mikeyb m/50/176 at November 15, 2010 10:57 AM

CFWU x3

20:59

75# ohs

Comment #268 - Posted by: Matthew at November 15, 2010 11:35 AM

13 min as rx'd

Comment #269 - Posted by: GrandeLSM at November 15, 2010 1:18 PM

15:34 rx.

Comment #270 - Posted by: hillmanb at November 15, 2010 1:25 PM

as rxed

29:00 with about 2 minutes globogym wait time

Comment #271 - Posted by: Doug Sunshine at November 15, 2010 2:40 PM

as rx'd except front squats

practising correct posture

Comment #272 - Posted by: Bawdymonkey at November 15, 2010 4:00 PM

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

Comment #273 - Posted by: Mad Max at November 15, 2010 5:26 PM

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

Comment #274 - Posted by: Eamon at November 15, 2010 5:50 PM

11/15

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

Comment #275 - Posted by: tommykrackcorn at November 15, 2010 6:52 PM

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

Comment #276 - Posted by: cja at November 15, 2010 7:51 PM

"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


Comment #277 - Posted by: Louis Herrera 51 70" 178 at November 15, 2010 8:51 PM

18:04

Comment #278 - Posted by: Pacers at November 16, 2010 3:49 AM

17:23 as rxd

Comment #279 - Posted by: Repto M/40/5'11''/225 at November 16, 2010 5:30 AM

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.

Comment #280 - Posted by: Bells 38/192 at November 16, 2010 7:51 AM

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

Comment #281 - Posted by: Mike Scott M/44/5'10"/207 at November 16, 2010 8:08 AM

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.

Comment #282 - Posted by: zenoperegrinus at November 16, 2010 10:33 AM

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

Comment #283 - Posted by: dyagg at November 16, 2010 3:03 PM

Rx 15:41

Comment #284 - Posted by: MNinKC at November 16, 2010 4:35 PM

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

Comment #285 - Posted by: Benry at November 16, 2010 6:17 PM

30 ohs 500m row
19:03

Comment #286 - Posted by: pgily at November 16, 2010 6:20 PM

65 ohs 500m row
18:01

Comment #287 - Posted by: ecp2 at November 16, 2010 6:21 PM

75 lb ohs

19:52

Comment #288 - Posted by: al deezy at November 16, 2010 6:41 PM

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

Comment #289 - Posted by: Jbark60 6'1" 200 at November 16, 2010 8:58 PM

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

14:07

Comment #290 - Posted by: govervich at November 16, 2010 9:07 PM

As Rx'd.
26:41 (PR)


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

Comment #291 - Posted by: Miyagi 30/m/168.6# at November 17, 2010 3:58 AM

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.

Comment #292 - Posted by: Nashville Steve 41m/6'4"/208 at November 17, 2010 6:56 AM

As Rx'd
=12:14

Comment #293 - Posted by: Matt T. m/29/178 at November 17, 2010 12:05 PM

As rx'd
24:36

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

Comment #294 - Posted by: nrahim 29/m/145# at November 17, 2010 1:50 PM

As Rx'd

24:36 (PR)

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

Comment #295 - Posted by: nrahim 29/m/145# at November 17, 2010 1:52 PM

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

Comment #296 - Posted by: Libbie at November 17, 2010 6:41 PM

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

Comment #297 - Posted by: hillmang at November 17, 2010 11:58 PM

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.

Comment #298 - Posted by: clark at November 18, 2010 2:39 AM

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

19:00

Though!

Comment #299 - Posted by: tanzenfranz at November 18, 2010 5:47 AM

17:38

run to culde-sac and back

Comment #300 - Posted by: mwf at November 18, 2010 5:49 AM

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

Comment #301 - Posted by: Harpo m/43/145/5'7" at November 18, 2010 3:24 PM

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

Comment #302 - Posted by: RB at November 18, 2010 5:27 PM

mike/ryan - 30:00

Comment #303 - Posted by: ryan k at November 18, 2010 6:32 PM

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)

Comment #304 - Posted by: BFCC at November 18, 2010 8:09 PM

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.

Comment #305 - Posted by: Phoenix at November 19, 2010 2:53 PM

M 36/5'10"/170

Approx 23 minutes

Comment #306 - Posted by: Rholl at November 20, 2010 3:24 AM

30k bar. 12:23mins

Comment #307 - Posted by: BarryT at November 20, 2010 6:12 AM

30k bar. 12:23mins

Comment #308 - Posted by: BarryT at November 20, 2010 6:13 AM

17:58

Comment #309 - Posted by: Edwin 28/M/68"/170 at November 20, 2010 6:43 AM

rx'd: 16:15

Comment #310 - Posted by: MikeyPaul/29/5.8/170 at November 20, 2010 8:31 AM

26m/190
rx'd
13:35 pr

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

Comment #311 - Posted by: Matt Lucas (The Foodee Project) at November 20, 2010 11:42 AM

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

Comment #312 - Posted by: Kaiman at November 20, 2010 3:50 PM

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

Comment #313 - Posted by: jrm at November 20, 2010 6:58 PM

30/m/5'9"/180

75lb OHS

16:52

Comment #314 - Posted by: Dan M at November 21, 2010 7:53 AM

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

14:49

Comment #315 - Posted by: schinizel/32/m/150ish/5'8 at November 21, 2010 2:20 PM

as rx'd: 19:05

Comment #316 - Posted by: Casey at November 22, 2010 11:42 AM

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

Comment #317 - Posted by: Cleveland at November 22, 2010 7:53 PM

10:57 As RX'ed

Comment #318 - Posted by: Chad at November 23, 2010 6:12 AM

scaled to 75# OHS: 13.30

Comment #319 - Posted by: Mike Honcho M/32/5'10"/185 at November 23, 2010 11:55 AM

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.

Comment #320 - Posted by: vaughn at November 23, 2010 3:32 PM

13:50 (PR, i think)

Comment #321 - Posted by: MoGreene at November 24, 2010 4:11 AM

11.31

70lb sandbag for squats.

Comment #322 - Posted by: Matt Mitchell at November 24, 2010 9:11 AM

19:05

Comment #323 - Posted by: JerryM (m/39/6'2"/240) at November 26, 2010 8:14 AM

CFWUx2
17:31

Comment #324 - Posted by: Doug at November 29, 2010 2:39 PM

18:28

Comment #325 - Posted by: bookworm at December 1, 2010 2:40 PM

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 !

Comment #326 - Posted by: Peter Keenan Scotland at December 6, 2010 6:35 AM

3 rounds of:

400m run
95 lbs. push press, 15 reps

9:46

Comment #327 - Posted by: Manchild at December 8, 2010 5:23 PM

19:00

Comment #328 - Posted by: TROY at December 20, 2010 11:27 AM

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

5 rounds in 26.5 min

Comment #329 - Posted by: joe138 at December 22, 2010 5:47 AM

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.

Comment #330 - Posted by: Mel/37m/5'10"/175 at December 29, 2010 2:16 PM

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

Comment #331 - Posted by: Mel/37m/5'10"/175 at December 29, 2010 2:17 PM

M/33/5'9"/155


As rx'd.

29:08

Comment #332 - Posted by: Antun Karlovac at January 2, 2011 10:15 AM

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

Comment #333 - Posted by: pete99 at January 10, 2011 9:31 PM

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

Comment #334 - Posted by: Silva at February 24, 2011 12:56 PM

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

Comment #335 - Posted by: Chaps at April 4, 2011 9:19 AM

18:10

Comment #336 - Posted by: Michal at April 26, 2011 8:16 AM

As rx'd
17:40

Comment #337 - Posted by: md at June 17, 2011 5:06 AM

23:14
45# ohs

Comment #338 - Posted by: dcyn at September 23, 2013 5:21 PM

15:48

Comment #339 - Posted by: William M. at June 6, 2014 2:21 PM
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