June 3, 2012

Sunday 120603

"Nancy"

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

Post time to comments.

Compare to 110825.

Samway_ropeclimb_th.jpg

Enlarge image

Jimmy Bowman and Courtney Samway.


"Cooking Cauliflower Tabbouleh" with Michele Vieux, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]


WOD Demo with Reebok CrossFit Velocity - video [wmv] [mov] [HD mov]

Posted by Pukie at June 3, 2012 5:00 PM
Comments

11:20rxd

Comment #1 - Posted by: KMac at June 2, 2012 5:33 PM

Cool pic.

Comment #2 - Posted by: Mike at June 2, 2012 5:37 PM

Excellent WOD Demo Video... When is Boz not on a liqorice High?

Comment #3 - Posted by: Matt Bearman at June 2, 2012 6:42 PM

LOL the Adrian Bozman joke.

Comment #4 - Posted by: Dan at June 2, 2012 8:11 PM

Good job with the demo, CrossFit Velocity; demo was concise, hitting all of the key points regarding form, as well as addressing the areas of common stress/concern regarding the workout

Comment #5 - Posted by: Patrickhn at June 2, 2012 8:54 PM

DAMN! HAWT!

Comment #6 - Posted by: kerri at June 2, 2012 9:17 PM

I can quit anytime I want...totally in control.

-Boz

Comment #7 - Posted by: Boz at June 2, 2012 9:29 PM

Where's the Fat Man? Would love to see a Gary Roberts update!

Comment #8 - Posted by: Michael Bratcher at June 2, 2012 9:29 PM

Math, you complete me. Go B Team!

Comment #9 - Posted by: Denise Thomas at June 2, 2012 10:42 PM

16:00 (treadmill)

Rory
Afghanistan

Comment #10 - Posted by: Rory at June 2, 2012 10:45 PM

M/31/72"/225#

Rx'd 18:25
Run on treadmill

Comment #11 - Posted by: SeanP at June 3, 2012 12:15 AM

13:08 Rx'ed last sunday :-)

Comment #12 - Posted by: Anders at June 3, 2012 12:45 AM

I love this picture!

M/25/175
RX'd 17:26

Comment #13 - Posted by: Ben at June 3, 2012 12:48 AM

First workout ever done with overhead squats. Went lighter to work on technique.
Run on treadmill at 12km/h
Overhead squat at 65 pound

16:10

Comment #14 - Posted by: Blake Arnold (M/6'5"/200lb) at June 3, 2012 12:56 AM

When has Matt not got a Costa Coffee on the go! Love the demo and sun In Swansea?? Great Job Guys

Comment #15 - Posted by: Gary Langton at June 3, 2012 2:28 AM

14:25 (pr=13:20)

Comment #16 - Posted by: ART M/43/5'5"/148 at June 3, 2012 4:03 AM

19:41, using a 20 kg rock instead for front squats instead of a barbell.

Comment #17 - Posted by: Peter Evjan at June 3, 2012 4:17 AM

I checked the FAQ, but didn't see the answer to this anywhere - what's "pb"? Luke says he beat it by over a minute, and the other two are sad that their time was "not pb". Sorry if this is a really noob question. Thanks for the help!

Comment #18 - Posted by: n_ligon at June 3, 2012 4:24 AM

Thanks for the comments guys - Gary if you cut me open I bleed coffee!! N_ligon PB is just the UK version of PR it stands for personal best. In the UK PR is a rather unpleasant medical procedure and I will leave it at that ;)

Comment #19 - Posted by: Matthew Evans at June 3, 2012 4:37 AM

m/46/185

16:45

Comment #20 - Posted by: cosmo at June 3, 2012 4:39 AM

PB. Personal Best

Or

PR. Personal Record

Comment #21 - Posted by: Gabriel at June 3, 2012 4:40 AM

I love it when I see a British Demo. You did a great job Velocity. I am off down to Tower Bridge its too busy to nancy today but I am gonna do her tomorrow. God save the Queen.

Comment #22 - Posted by: BittersweetFitnessUk at June 3, 2012 5:01 AM

m/43/196/6'0"

as rx'd, 20:20 (8lbs fatter and 2 minutes slower than last August)

Comment #23 - Posted by: Jeff H at June 3, 2012 5:37 AM

40 kg OHS
18:22 mins
Hurt a lot.....

Comment #24 - Posted by: DPL at June 3, 2012 5:57 AM

18.15 RX

Comment #25 - Posted by: Filip at June 3, 2012 6:05 AM

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
=13:55

Comment #26 - Posted by: Jason D/m/40/5"11/210 at June 3, 2012 6:11 AM

as Rx'd = 13:55

Comment #27 - Posted by: Jason D/m/40/5"11/200 at June 3, 2012 6:13 AM

5'10 200lbs 135lbs overhead & treadmill 17:49

Comment #28 - Posted by: Matt Horton at June 3, 2012 6:23 AM

2012-06-03: 13:46. (2:35-2:54:9TM,paced-little left)
2011-08-25: 14:08. (2:23-3:14:9TM,rnd 5 brkn run)
2011-06-16: 14:37. (2:38-3:06:9TM)
2010-11-12: 14:56. (2:57-3:01:7.5TM)
2009-11-02: 17:30.
2009-07-09: 22:45.

Comment #29 - Posted by: gs at June 3, 2012 6:45 AM

F/30/5'5/127

15:48, 65# OH squat

Comment #30 - Posted by: kristen at June 3, 2012 6:52 AM

18:34 65lb overhead squat. I really need to work on leg strength.

Comment #31 - Posted by: CE M/41/5'10" 173# at June 3, 2012 6:57 AM

19:27 as rxd

Comment #32 - Posted by: Brett C. m/30/6'0"/175lbs. at June 3, 2012 7:16 AM

Don't know how she is climbing rope in her Nike free's, when I did it in mine I ripped up the bottom of my right shoe pretty bad descending the rope.. :(

Comment #33 - Posted by: Randy at June 3, 2012 7:23 AM

F/150#/5'8"/21

Scale 65# OH
400m

17:56

Comment #34 - Posted by: Justine at June 3, 2012 7:31 AM

M/28/168/5'11"

14:54

Chris
Afghanistan

Comment #35 - Posted by: Chris at June 3, 2012 7:43 AM

15:50 on treadmill

Comment #36 - Posted by: Jmack at June 3, 2012 7:49 AM

Subbed the run for the rower.

M/36/149/5'5"

19:53rx

However my technique need working on big time, 1st time i have ever done OHS with this weight.

Comment #37 - Posted by: lee barrett at June 3, 2012 7:53 AM

M/31/6'0"/220Lb

Well off the pace on this workout, but i have never done a single overhead squat before. Built for power and strength not speed. Anyone know why my arms are jelly and my thumbs are tingling?

26:00 odd

Comment #38 - Posted by: Phil Smith at June 3, 2012 8:15 AM

15:40 rxed

WOD haiku:

Last 400 run
Almost met Mr. Pukie
Held out, finished strong

Comment #39 - Posted by: Dave W m/28/5'7"/180 at June 3, 2012 8:16 AM

21:28

With 53lb OHSs, challenging weight for me. Just getting through PT of breaking down how I do anything OH, so a lot of focus on good form an not letting my chest pop out (bad for my back issues). Happy that I was able to do this with 53 lbs and finish the workout without hurting myself.

Comment #40 - Posted by: Kristina f/28/122/5''3" at June 3, 2012 8:18 AM

17:00 Rx'd

Run on treadmill.

Comment #41 - Posted by: texinma (m/43/5'7/148) at June 3, 2012 8:23 AM

30 min with a bum knee. I really screwed it up on that 10k the other day so used the elliptical machine for two minute intervals. Have no idea how far I actually "ellipticled". New to OHS used 85lbs.

Comment #42 - Posted by: mthurston0001 at June 3, 2012 8:31 AM

30m/224/6'
24:44 as rxd did my last set of ohs as a strait set I was trying to not over exert myself on the firs 4 sets, awsome workout

Comment #43 - Posted by: Daniel cram at June 3, 2012 8:36 AM

17:33 not a PR but I am still in the game

Comment #44 - Posted by: Steve H. at June 3, 2012 8:37 AM

I'm from Romania/Bucharest.
I train for five months in Crossfit
Nancy:
13:33 using a 40 kg rock

Comment #45 - Posted by: Daniel at June 3, 2012 8:38 AM

26:06 Rx'd

In the heat at FOB Salerno

Comment #46 - Posted by: james.patrick [M/50/66"/135] at June 3, 2012 9:14 AM

12:11, with only a PVC pipe.

That is a cool picture.

Comment #47 - Posted by: Kevin C. (M/53/5'11"/175) at June 3, 2012 9:28 AM

Rowed 25 minutes, then some core work.

Comment #48 - Posted by: Carole (F/53/5'6"/138) at June 3, 2012 9:29 AM

26:53

Comment #49 - Posted by: D. Peterson at June 3, 2012 9:30 AM

awesome work out..this one put some hair on the chest..

M31 6'2"/195lbs

22:38

Comment #50 - Posted by: Brian B at June 3, 2012 9:32 AM

m/41/6'4"/231 3 wks with CF

16:19 @ 300m run and 45# OH squat.

Comment #51 - Posted by: JayW at June 3, 2012 9:46 AM

15:08 rx

Comment #52 - Posted by: gb 44/m/71"/185# at June 3, 2012 9:51 AM

"Nancy"......what an absolutely beautiful couplet. Elegant programming is like artwork.

Comment #53 - Posted by: Pat Sherwood at June 3, 2012 10:19 AM

Great demo.

Why do my hands get numb when I do overhead squats?

Comment #54 - Posted by: Jason at June 3, 2012 10:23 AM

20:15 sub row for run / 70 lb OH Squat

Comment #55 - Posted by: KHarts87, 6 ft 1, 232 lbs at June 3, 2012 10:39 AM

17:45
scaled to 75lb

Comment #56 - Posted by: Dexter at June 3, 2012 10:50 AM

M 70"/170lbs/20yrs 14:38

Comment #57 - Posted by: jawilson at June 3, 2012 10:51 AM

M/31/5'11"/207 (started at 208)
13:28 Rx'd (bodyweight ohs )

Comment #58 - Posted by: Colin at June 3, 2012 11:00 AM

14.26 my overheads need some serious work

Comment #59 - Posted by: md at June 3, 2012 11:21 AM

M 72"/215lbs/26yrs

15:55
scaled to 75#

Comment #60 - Posted by: Dave at June 3, 2012 11:29 AM

15:47 (pr)

Comment #61 - Posted by: coyo at June 3, 2012 11:35 AM

Rx'd. 13:53

Comment #62 - Posted by: Adam at June 3, 2012 11:36 AM

Sunday musings...

1) Timing. Yup, this was gonna be done around 0830. Not.

2) Small world. Amazing how the world has shrunken, eh? What with all of our communication technology. I kept track of my friends Greg and Jeff as they traipsed through Europe and Africa last week. Did it from Cleveland with a little help from them, their travel mates, and this little thingy called the internet.

Funny, when I was a young man my siblings and I would communicate while on the road by calling Grambingo and leaving messages with her for each other.

Small world.

3) CrossFit Games. Like most good things the CrossFit Games are a double-edged sword if you are committed to CrossFit the "life Rx". I find that I have had to work up an entirely different "elevator talk" in the last 12 months as more and more people have been introduced to CF through the Games coverage. I think this is what it would be like if the initial exposure to skiing for 90+% of people was watching Skier-Cross on ESPN 2, ya know?

4) Positive. Great quote floating out there about nutrition: "it's harder to eat the right way if you are always concentrating on what you CAN'T eat. It's easier, and probably more fun, to concentrate on what you CAN eat." Love that. You can apply that to all kinds of stuff, not only in nutrition or fitness but pretty much everywhere in life.

5) Accountable. Heavy, heavy word that, accountable. For what are you accountable? To whom are you accountable? What's the difference? Many's the time when the answer to a difficult, complex question can be discovered by framing it in terms of accountability. A great example is "Accountable Care Organizations" in healthcare reform: What can we expect from them? Well, to whom are they accountable and for what?

We are accountable for our actions. More specifically, we are accountable for the effects of our actions not only on ourselves but also on others. At some point in time we are always "held to account." The law of unintended consequences does not give us a pass if things don't turn out as expected, nor are we less accountable if the reaction is not what we had planned when we acted (or failed to act).

To whom we might be accountable is both simple and quite complex. It is complex because there are instances when others will elect themselves as the arbiters of our actions with or without our consent or our knowledge. Kinda hard to expand on this one because this type of oversight can be rather, you know, arbitrary.

We can keep this part simple, I think: we are accountable to those who we see and touch, people who hear us or see us. Our family. People with whom we live. Co-workers. Customers and clients. The lady sitting next to you on the bus or the guy in the pick-up truck you just passed on the 5.

In the end though, accountability starts (and probably ends) with you. Have you thought about how your actions are playing out? Are you content with those results? You are first and foremost accountable to yourself for your actions. If you can't be comfortable with them how can you expect anyone else to be? The first and last person to hold you to account should be you.

Remember, this small world is changed by your actions; no part of the world is changed more than its smallest part.

You.

I'll see you next week...

Comment #63 - Posted by: bingo at June 3, 2012 11:44 AM

Late musings...

Comment #64 - Posted by: bingo at June 3, 2012 11:46 AM

rx'd 13:04

OHS in one word, ackward.

Comment #65 - Posted by: LouVega at June 3, 2012 11:47 AM

18:28, 65# OH squat (PR, previous was 19:50)

Comment #66 - Posted by: MCross at June 3, 2012 11:52 AM

15:05 - improvised at home with a 2x4 for OH.

Comment #67 - Posted by: Freddy at June 3, 2012 12:03 PM

My back feels like its absolutely crammed together when I try to do overhead squats, is this because of bad form or just how the movement works your back? Any insight would be appreciated?

Comment #68 - Posted by: JeffHamilton at June 3, 2012 12:14 PM

15:32(pr)

Comment #69 - Posted by: mlt at June 3, 2012 12:44 PM

M/6'1/230
16:34 (treadmill)

Comment #70 - Posted by: v at June 3, 2012 12:48 PM

M/6'1/230
16:34 (treadmill)

Comment #71 - Posted by: V. Lidy at June 3, 2012 12:49 PM

M/34/6'3"/200
12:27 (PR)

Prev:12:34
12:31 (PR)
12:59

Comment #72 - Posted by: Ben S at June 3, 2012 12:52 PM

16:15
45# OH (still getting the feel for them)
And running in that beautiful FL heat.

Comment #73 - Posted by: Josh at June 3, 2012 12:57 PM

M/15/5'10"/ 145

14:38

Awesome workout, second time doing it, made some great progress, bumped the weight by 20Lbs and PR'd by 20 Seconds

Comment #74 - Posted by: Tristan at June 3, 2012 12:58 PM

M/39/6'3/325

Nancy

First Round RX'd
Second Round run broken
Third Round 65# OHS and split run/walk
Fourth Round 45# OHS and split run/walk
Fifth Round 45# OHS and walk

38:44

Comment #75 - Posted by: Buddy at June 3, 2012 1:29 PM

M/21/5'9"/165

17:41

Good Workout, Did yesterday's WOD afterwards as well.

Comment #76 - Posted by: Andrew Wagner at June 3, 2012 1:38 PM

Sorry, forgot to say that it was scaled to 45#

Comment #77 - Posted by: Tristan at June 3, 2012 1:40 PM

17:04 pr is 16:51

But did 3 weeks ago 21:06

Comment #78 - Posted by: BPemberton at June 3, 2012 1:43 PM

m/255 lbs/24 yrs/5'8"

26:43 rx'd -- PR

Comment #79 - Posted by: Chris Loftus at June 3, 2012 1:46 PM

25/M/176 pounds/5'8"

13:18 RXd

Worked on muscle up progression, almost there
Finally got 10 toe to bars strung together without an extra swing in between reps.

Comment #80 - Posted by: Brandon at June 3, 2012 1:53 PM

M/25/188/6'2"

18:32 as rx'd

First time really doing overhead squats... They suck...

Comment #81 - Posted by: Shmitty at June 3, 2012 2:04 PM

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

tt = 17:17

Comment #82 - Posted by: fitz997 at June 3, 2012 2:10 PM

25 / M / 5'9" / 139lbs

80lb OHS

37:51

The running was the worst. Except for the overhead squats; those were the worst too.

Comment #83 - Posted by: BC at June 3, 2012 2:23 PM

15:50

had to lower the wait to 50 lbs.

Comment #84 - Posted by: JeffHamilton at June 3, 2012 2:28 PM

Brock 16:57
Matt 15:18
Sebatian 14:46

Comment #85 - Posted by: sebastian m/43/180/6'2" at June 3, 2012 2:39 PM

11+6

m/19/185lbs

Comment #86 - Posted by: StevenL at June 3, 2012 2:44 PM

M/28/6'180

13:26 as rx'd

Measuring wheel used for distance.

Comment #87 - Posted by: Blayne at June 3, 2012 2:47 PM

18:41 as rx'd

Comment #88 - Posted by: SB at June 3, 2012 2:49 PM

65lb squats, 12:41

Comment #89 - Posted by: MMill (M/27/71"/180) at June 3, 2012 2:50 PM

M/16/5'9/145
65lbs squats, Treadmill
15:34

Comment #90 - Posted by: Johnny Jumba at June 3, 2012 3:02 PM

Due to having a 9 month I had to workout in the house. So I did Cindy 15 rds

Comment #91 - Posted by: SLG at June 3, 2012 3:53 PM

5x:
sub 600+ m run (2nd floor gym, out, around block and in).
15 x 95 OHS

16:58.

Comment #92 - Posted by: Kyle Bisceglie 45/5'10/180/m at June 3, 2012 3:57 PM

As Rx'd 20:00

M/25/6'4/238

Comment #93 - Posted by: Rusty Whitten at June 3, 2012 4:00 PM

I felt like doing something a little different.

Worked on pistols 5 sets of 10.

Cleans at 95 lbs 5x6

Jerks ar 95 lbs 5x6

Burpees 5x10

Comment #94 - Posted by: Chris Garcia M/31/5'9"/160 lbs. at June 3, 2012 4:11 PM

13:00 backpack filled with logs. I'm on an island no weights!

Comment #95 - Posted by: Daniel G at June 3, 2012 4:26 PM

1r
400m run
65# ohs
2,3,4,5r
400
45#

24:27

Comment #96 - Posted by: Saganamooo at June 3, 2012 4:26 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round
Overhead squat 45lbs x 5-5 65lbs x 5 95lbs x 5-5
Jog 400M

As rx'd: 17:40 PR
Foam roll after
Compared to 110616 18:49 previous PR

Comment #97 - Posted by: Sesoku at June 3, 2012 4:42 PM

Over two months since TKA
Physical therapy then my WOD: done with deliberate and controlled form. Have to work out smart
Done with a fast walk, running not allowed
800m + 50 stadium steps up and down + 10 air squats every 400m
400m backwards + 10 air squats
800m + 50 stadium steps up and down + 10 air squats every 400m
every 400m
400m backwards + 10 air squats
100m Carioca drill
Had to re-learn several movements over the last couple of months with my knew knee
M/54/6’/205

Comment #98 - Posted by: Peter at June 3, 2012 4:49 PM

Rest day, going with 2 days on, 1 off for now.

1 hour Ultimate Frisbee in summer-like weather -- felt great to run, toss n catch. First time playing in Vibrams -- not bad.

I seemed to have more endurance and quicker recovery from all-out sprints than most of the other folks playing, hehe...

Comment #99 - Posted by: matt h 50 180 5'11" 1mar11 at June 3, 2012 5:13 PM

25:26
Ran 550m because I miscalculated prior to workout. And scaled overheads to 75lbs

Not bad for my 6th crossfit workout ever. Especially coming off a three month drinking binge while finishing up college.

22/m/5'10/227lbs

Trying to trim down and get back down to my playing weight for hockey. I'm looking for some help on the motivation part especially with eating. Hopefully you guy here can help me out

Comment #100 - Posted by: Iggy at June 3, 2012 5:26 PM

14:36 as rx'd (PR)

Comment #101 - Posted by: Magnus 26/5'8"/160-165 at June 3, 2012 5:29 PM

M/35/5'8"/175
400m
OHS @85#
20:45

Comment #102 - Posted by: Kristian N at June 3, 2012 5:30 PM

M/45/190

12:15 rx

Comment #103 - Posted by: Paul Ellia at June 3, 2012 5:33 PM

20:13
First time at full weight.
Improving on depth and stability of OHS.

Comment #104 - Posted by: cort at June 3, 2012 5:46 PM

Modified 45 lb. OHS 22:31

Comment #105 - Posted by: Goose at June 3, 2012 5:55 PM

As rx'd 13:30.

Comment #106 - Posted by: Kurt M/38/185 at June 3, 2012 6:27 PM

as rx'd @ home

19:09(pr)

Comment #107 - Posted by: ferb 183# at June 3, 2012 6:39 PM

17:26
Rx

Comment #108 - Posted by: ChadB at June 3, 2012 6:59 PM

17:11 rx'd... just getting back into it. I took a month off drinking beer and eating fried chicken.

Comment #109 - Posted by: singletary at June 3, 2012 7:07 PM

24:13

subbed 135lb back squats for overheads. Dislocated shoulder.

36/m/205/6'2"

Comment #110 - Posted by: Fred Dedrick at June 3, 2012 7:26 PM

@ #68 jeffhamilton - first point, everybody's physiology is different, and this may be an exercise that's tough for you based on the unique dimensions of your body; maybe you are tall and that could tax your back. Me, I'm tall and have tight shoulders so this lift took me a while to get comfortable with.

That said, are you getting your toes canted outwards and keeping your knees tracking in line with the direction of your toes as you go down ("pushing your knees out") such that your toes, knees, and femurs are all pointing in a straight line when you squat? try narrowing your stance a little and doing that. it will create a triangle of support between your knees, femurs, and pelvis.

Also, are you getting your butt "back" like you're sitting down in a chair when you start the descent and at the bottom of the lift? doing so will engage your glute and core muscles throughout the lift (those are the muscles you want doing the heavy lifting in this exercise) and take pressure off your back. by contrast, if the knees are "sagging forward" as you go down, with your butt lowering down straight over your heels, you will feel a lot more pressure on your low back (in my experience). think "butt back" first as you begin the lift, not down.

Last, regarding your arms, make sure you are rotating your shoulders such that you are "showing your armpits"/pointing your biceps up towards the sky - that's how you want to rotate your shoulders to 'lock' your elbows and create a solid, stable 'triangle' of your arms and the bar to support the weight overhead.

As someone whose bad form prevented him from even OHS'ing the bar when I started, these are the tips that have gotten me comfortable with the lift and gotten the pressure off my lower back. put 45# or 65# on the bar, total (once warmed up and shoulders stretched) and give these tips a try, maybe in conjunction with watching a good instructional video. I searched around this was the best one I saw on youtube; from CrossFit HQ:

http://www.youtube.com/watch?v=S21wtEVDvEU

One last thing - keep your chest "up" so you're not tipping forward when you go down, that could also be putting pressure on your low back.

Tight core, 3-2-1 go! :) Good luck!

Comment #111 - Posted by: Big Hanss at June 3, 2012 7:35 PM

13:40 as rxd. Started the crossfit lifestyle 4 months ago.
Made tons of progress and now fine tuning
My diet

Comment #112 - Posted by: Ryan at June 3, 2012 7:40 PM

18ish minutes on treadmill

Comment #113 - Posted by: Chrissy 31/F/4'11"/105 at June 3, 2012 7:47 PM

as rx'd 19:10

Comment #114 - Posted by: AGL at June 3, 2012 8:39 PM

25/M/6'2"/225

Only had DBs today.
So I used 55lbs (couldn't keep it above my head so it was on the side)

13:55

Comment #115 - Posted by: Geno at June 3, 2012 8:48 PM

did 90 lbs on OHS instead of 95
23:04

Comment #116 - Posted by: Jason Crocker at June 3, 2012 9:20 PM

26:54

Scaled OHS to 35kg

Comment #117 - Posted by: Brett (M/23/188cm/75kg) at June 4, 2012 1:07 AM

RXd
17:52
Ran on treadmill, rainstorm and 4 degrees celsius in Sweden.

/Micke

Comment #118 - Posted by: Meiksolo M36/83kg/185cm at June 4, 2012 4:20 AM

15:27 as Rx'ed.

Comment #119 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at June 4, 2012 5:12 AM

M/38/158/5'9"

17:50

Could hold that freakin OHS. Watching the video, I know why now. Subbed 95 lbs back squat and did the run on treadmill. Great workout otherwise!!! I really need to work on my shoulders!!!!

Comment #120 - Posted by: Chevytahoe77 at June 4, 2012 5:14 AM

15:20rx
used new pose form running

Comment #121 - Posted by: Rob Hole M/45/5'10"/180 at June 4, 2012 5:18 AM

F/41/5'6"/145

65#

19:07

Comment #122 - Posted by: mom to five at June 4, 2012 5:37 AM

16:30 Rx

Comment #123 - Posted by: Rowdy at June 4, 2012 5:52 AM

18:56

used 35lb kettlebells for overhead

Comment #124 - Posted by: Crubinm/35/195/5'11" at June 4, 2012 5:54 AM

M/ 38/ 134 lbs/ 5'-6"
I did my Rings Class today and then did swimming with the kids for a little over an hour.
Still my back is pulled and messed up and my ankle is sore and messed up too.
I need some time to recooperate and get better.

Comment #125 - Posted by: anton at June 4, 2012 7:05 AM

M/31/235/6'2
19:40
45/45/65/65/65 (still learning technique)

Comment #126 - Posted by: Notsotopcop at June 4, 2012 7:32 AM

Goal was 25.00, between putting the shoes on and taking them off for OH squats I made it just above 25.20.

Just the bar(45lbs) for OH squats, wish my shoulders would feel more stable so i could feel this workout in my legs!! practice practice practice! (push press 1RM is 65 so i guess 45 held over head isnt that bad ?)

Comment #127 - Posted by: Kerber at June 4, 2012 8:01 AM

24:43 as Rx'd (4 Jun '12)

Comment #128 - Posted by: NAMWIZ at June 4, 2012 8:17 AM

male - 51, 5'11", 205lbs

17:05 rxd on treadmill

Comment #129 - Posted by: Tim Wellmaker at June 4, 2012 8:19 AM

M/41/5'11"/155lbs

First WOD after honeymoon! Did as Rx'd in 11:39 (95lb OHS). 1st 400 was blazing fast...the last 4 were a death march. Loved it!!! Was shooting for sub 15:00, so I'm stoked.

Comment #130 - Posted by: John at June 4, 2012 9:25 AM

M/44/5'11"/195

As rx'd

18:04

Notes: slow on 400s, unbroken OHSs.

Comment #131 - Posted by: nutfam at June 4, 2012 9:25 AM

F-18:02, 20#. I could/should have used more weight. I guess I just have to try it again!
M-19:55 90#
We're newbies!

Comment #132 - Posted by: Hawthornes at June 4, 2012 9:42 AM

15:53 rxd.

Comment #133 - Posted by: Jeff A. at June 4, 2012 10:50 AM

14:52 as Rx'd. Just missed my PR.

Comment #134 - Posted by: Michael m/48/5'9"/175/MI Survivor at June 4, 2012 10:52 AM

5 rounds
2:00 X Trainer
10 95# Thrusters
16:29
Good Workout
then
15 K's to E's

Comment #135 - Posted by: dyagg at June 4, 2012 11:32 AM

17:40
75-lb OHS
in base gym; 4 laps + transition and stairs
transition killed my time

Comment #136 - Posted by: georgecole3 at June 4, 2012 12:15 PM

14:24 as rx'd

Comment #137 - Posted by: Justin R m/5'11"/180/35 crossfit west village at June 4, 2012 12:43 PM

12:19

Comment #138 - Posted by: mark at June 4, 2012 1:27 PM

23:34 Did this today after a wild weekend of drinking and eating very poorly!! Good way to start the week

Comment #139 - Posted by: JDawg at June 4, 2012 2:00 PM

@ Big Hanss
Thanks for the tips, that was actually incredibly helpful, I definitely am still working on getting used to watching my form on these work outs. There is a lot to keep in mind while lifting. Thanks again for the tips, I guess I will just have to practice, practice, practice.

Comment #140 - Posted by: JeffHamilton at June 4, 2012 2:26 PM

M/27/5'9"/180

16:52 rx'd

First time with nancy, so I guess that's a pr!

Comment #141 - Posted by: Nick at June 4, 2012 2:52 PM

m/23/152/5'7

scaled OHS to 65lbs

19:06

Comment #142 - Posted by: ryferg at June 4, 2012 2:56 PM

16:05

Comment #143 - Posted by: Jonesy Boy at June 4, 2012 3:22 PM

10 OHS each round

17:55

Comment #144 - Posted by: SF at June 4, 2012 3:43 PM

4 rounds plus the run 16:06

love this benchmark wod

thanks

Comment #145 - Posted by: mikeyb m/51/179 at June 4, 2012 4:03 PM

M/23/6'1"/225

RX'd
15:34

Used a treadmill and definitely didnt push the runs hard enough.

Comment #146 - Posted by: PeterG at June 4, 2012 5:04 PM

15:29 as rx.
M/26/5'5/155

Comment #147 - Posted by: Jason at June 4, 2012 5:08 PM

25:42

Comment #148 - Posted by: myles456 at June 4, 2012 5:13 PM

M/39/6'1"/195 4:00A.M. Track/50lbs. 15:41

Comment #149 - Posted by: Dan G. at June 4, 2012 5:39 PM

18:25

Comment #150 - Posted by: leibc2 at June 4, 2012 5:56 PM

M/35/5'4"/144lbs
As RX'd
15:35

Comment #151 - Posted by: Matt Burritt at June 4, 2012 6:16 PM

14:49

Jessica - 15:22 (65lb.)

Compare to:
101112 - 13:43
090715 - 14:50
090403 - 15:53
080416 - 19:40
080119 - 18:25
071124 - 19:36
070903 - 14:38 (45lb. OHS)

Comment #152 - Posted by: B. Rhaly at June 4, 2012 6:58 PM

24:40

Comment #153 - Posted by: Brandon at June 4, 2012 8:27 PM

24:40 65 lb

Comment #154 - Posted by: Brandon at June 4, 2012 8:29 PM

M/6'205/35
25 min.
subbed bar, ohs is tuff.

Comment #155 - Posted by: FLB at June 4, 2012 10:14 PM

15 :24 TXD

Comment #156 - Posted by: roh at June 5, 2012 12:40 AM

15:50 Rx'd
1st and last rds unbroken OHS

m/46/6'4/175

Comment #157 - Posted by: knodes at June 5, 2012 5:13 AM

28/m/5'11"/180
as rx'd
15:02(PR)

Comment #158 - Posted by: justaman - liberty, sc at June 5, 2012 6:15 AM

M/31/5'9"/164

as rx'd

all OHS unbroken

13:12

Mark

Comment #159 - Posted by: Mark at June 5, 2012 6:18 AM

16.40 RX

First time doing OHS; previous shoulder injury a bit stiff today.

Comment #160 - Posted by: husar at June 5, 2012 6:39 AM

2nd WOD today, 12:57

Comment #161 - Posted by: amped 37/M/195/6' at June 5, 2012 7:46 AM

M/40/190/5-10
RXd
PR at 15.24
Splits were:
2.45-3.06-3.09-3.15-3.17
avg HR at 77%, cal-333 old PR 17.42 28Aug11.
Splits were consistant, for rnds 2-5, OHS unbroken.
Call it a good day.

Comment #162 - Posted by: Matt A at June 5, 2012 8:48 AM

13:26 RX'd

Comment #163 - Posted by: BH2 at June 5, 2012 8:52 AM

m/21/5'8/160

"Nancy"

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

Time: 11:56

Comment #164 - Posted by: Drewpy at June 5, 2012 9:09 AM

Day 36
M/45/6'0"/195
Performed this WOD "Nancy" on 120605 - Rest Day due to having back-to-back "rest days" this weekend. Only the 2nd time I've ever done overhead squats, so I scaled weight to 65 lbs. (I think I can bump that up a bit next time).

Time: 17:04

Comment #165 - Posted by: fargingbastige at June 5, 2012 10:52 AM

21:19 rx'd
runs on treadmill

Comment #166 - Posted by: JK/m/29/5'10"/205 at June 5, 2012 11:25 AM

first time doing an overhead squat... think i have form for next time though.. now i know what they mean when they say "active shoulders".. wrists kind of hurt after though.

25:29
95# ohs

5'5"/18/134

Comment #167 - Posted by: Ryan at June 5, 2012 11:51 AM

13:13

Comment #168 - Posted by: JTJ/M/28/165 at June 5, 2012 1:13 PM

Used 45 lb ohs

16:48

Comment #169 - Posted by: al deezy at June 5, 2012 3:51 PM

16:32 on manual treadmill w/45# bar

Comment #170 - Posted by: JFA at June 5, 2012 4:07 PM

10 minutes, 12 seconds

Comment #171 - Posted by: Stephen B. at June 5, 2012 4:14 PM

Jason 9:30 (45)
Ricky 9:51 (15)
Alison 10:13 (15)
Vom Bomb 4:55 (45) - 2 rounds
Amanda 12:51 (15/400m row)
Cara 12:29 (35) - 3 rounds
Bubs 12:52 (65) - 3 rounds
Crystal 10:47 (20# front squat)
Mr Carey 12:48 (20)
Mrs. Carey 13:12 (35)
Lynnette 11:47 (45)
Aaron 12:26 (pvc)
Morrow 14:28 (65)
Tara 13:24 (45)
Marianne 6:03 (20) - 2 rounds
Mrs Pip 14:15 (35)
Jay 10:42 (65)
Jesse 9:59 (35)

Comment #172 - Posted by: BFCC at June 5, 2012 9:06 PM

14:13 sub 75# OHS

-75 felt good to keep form
- use 85 or rx next time
- working on pose running form

Comment #173 - Posted by: Bill D. 38/5'10/170 at June 6, 2012 2:46 AM

15:10

45 kg, run on treadmill 3% incline

Comment #174 - Posted by: marky mark at June 6, 2012 6:44 AM

m/40/6/195
Back injury. WOD scaled.
5 RFT
run 400m
20 OHS with PVC pipe

16:47

f/30/501/pregnant
Moms' site
4 RFT
run 400m
15 OHS with 25# DBs

15:15

Comment #175 - Posted by: Jeremy A. Olive at June 6, 2012 7:41 AM

Rx'd 12:44

Comment #176 - Posted by: Freed at June 6, 2012 7:50 AM

m/49/5'7"/155

scaled ohs to front squats
old shoulder injury

18:52

Comment #177 - Posted by: oscar a at June 6, 2012 9:11 AM

as rx'd
15:38 on tm at 2% and 8.5 mph

Comment #178 - Posted by: Bells at June 6, 2012 12:50 PM

19:02 - with an extra run. oops!!!
I think it was about 16:43.

Comment #179 - Posted by: flyingfleet at June 6, 2012 2:04 PM

M/5'6"/27/180

as Rx'd

17:35

Comment #180 - Posted by: JBH at June 6, 2012 2:23 PM

M/39/68/185
As Rx'd 14:42

Comment #181 - Posted by: JJ at June 6, 2012 2:50 PM

5 Rounds:
400M run
45lb plate OH Squat 15 Reps

19:57

Comment #182 - Posted by: BigCurly13 at June 6, 2012 3:00 PM

had to run back inside for the OHS, and did it at the rx'd weight for the first time!

18:00

Comment #183 - Posted by: Saam at June 6, 2012 3:46 PM

5 Rounds 19:17
400M
#95,65,65,45,45
First time with OHS,need some work.

Comment #184 - Posted by: Jason at June 6, 2012 5:56 PM

18:44 as rxed. PR

Comment #185 - Posted by: Bird at June 6, 2012 7:00 PM

Ran around the grapevines, about a 400m. Scaled to 75 lbs o/h squats. 19:30

Comment #186 - Posted by: Jim R. M/49/5'8"/155 at June 6, 2012 7:17 PM

Beautiful picture! Making own wods lately but looks like a good one

Comment #187 - Posted by: Jeremy Drenning at June 7, 2012 4:54 AM

6/6...26:23...166/178/296
Tried to pace runs slower but still stopped at 200m to walk a little on rds 2-5. OHS unbroken on rds 1-2, then split into two rds on remaining. Finished w/ work on MU's, HSPU's & TTB.

Comment #188 - Posted by: Mike Scott M/45/5'10"/190 at June 7, 2012 9:14 AM

18:10
400 Meter row
OS 45lbs

Comment #189 - Posted by: Chris O. M/42/5'10"/196 at June 7, 2012 1:05 PM

As Rx on road.

14:11

M*168#/6'/38yrs

Comment #190 - Posted by: britishfireman at June 7, 2012 1:48 PM

sub'd 500m row for run (knee)
OHS onto med ball.
400m swim, PAC
6/18/11:
~12', ran laps around block (appx 300m).

Comment #191 - Posted by: Ajax at June 7, 2012 5:13 PM

M 38/5'10"/191

Rx'd & unbroken

17:20

Comment #192 - Posted by: rholl at June 8, 2012 5:42 AM

12:32

Comment #193 - Posted by: Kevin McClellan 50 at June 8, 2012 8:44 AM

C-
12:32

Comment #194 - Posted by: Jeff & Charity @ CF Snohomish at June 8, 2012 10:31 AM

23:48

Did it at home and ran around the block...Previous time was way better but that was with 75 pounds and running around the 8th floor at the JC

Comment #195 - Posted by: Cleveland at June 9, 2012 12:33 PM

22:58 @ 65lb

Comment #196 - Posted by: abh f/26/5'5/130 at June 9, 2012 1:29 PM

Ran first 2 rounds at 11mph, last 3 at 10mph. All OHS sets unbroken except 1st round. As rx'd:

19:55

Comment #197 - Posted by: dsm19 M / 33 / 6'0 / 210 at June 9, 2012 2:16 PM

As Rx
22:00

First Girl wod

Comment #198 - Posted by: Corkie at June 9, 2012 6:16 PM

14:25 rx

Comment #199 - Posted by: tum1 at June 10, 2012 7:47 PM

19:30. First 3 rounds were unbroken.

Comment #200 - Posted by: Xman at June 11, 2012 8:51 PM

5 rounds
300 turns jumprope
45 lb OHS, 15 reps
23:58

Comment #201 - Posted by: David Burns at June 11, 2012 11:04 PM

CFWU x 3

PAC track with OHS bar in high-room, lots of walking too and from

#95 OHS

23:35

well off last which was #80 and bar at track. They will hammer you for wts on track now.

Comment #202 - Posted by: F15E_WSO/M/49/72"/180 at June 12, 2012 12:28 PM

with 75#

15:32 (PR is 15:03)

Comment #203 - Posted by: Callum at June 13, 2012 5:07 PM

First crossfit workout in over two years and after two kids... I'll get it back.

30/f/145

33:02 (45#)

It helped having my kids cheer me on in the jogging stroller:)

Comment #204 - Posted by: katie at June 14, 2012 9:51 PM

m/38/5'9/178
CFWU-2. Shortcut to try to get to church on time. Superman. Burgener. Row 500m.
15:36
Felt decent. Knew 1st half of runs too slow on later rounds. Need to go faster on earlier rounds of runs &/or reduce breaks between run & OHS. OHS not bad - all unbroken. Pretty good tech - using "OK" position
8/25/11:15:13
6/16/11: 16:06 at home
11/12/10: 13:56-PR @ Clubworx
7/15/09: 16:03
4/3/09: 19:14
4/16/08: 22:01

Comment #205 - Posted by: jrm at June 16, 2012 7:25 PM

M/30/192

As rxd
13:04

Comment #206 - Posted by: Ryee at June 19, 2012 7:09 PM

5 rounds for time of:
400 meter run
Burpees, 15 reps

13:53

Did this one on a track and saved myself 30-60 seconds by walking a bit during the burpees, so not quite 400m each time. Didn't feel so great during this one; need to cut some weight if I want to improve my run times.

M/27/5'11''/200

Comment #207 - Posted by: Kent at June 20, 2012 1:30 PM

Last time (with some equipment malfunctions): 19:40

This time: 16:34

Did first set of OHS unbroken, split it up after that. Grip started slipping a little after first couple rounds.

Comment #208 - Posted by: tgremillion M/32/6'1/185 at June 21, 2012 7:19 AM

22:33

Comment #209 - Posted by: therozfather at June 21, 2012 8:25 AM

23:15 as rx'd (pr by 4:28)

Comment #210 - Posted by: Ronnieboy at June 28, 2012 4:44 PM

16:04

Comment #211 - Posted by: nsb at June 28, 2012 7:53 PM

longer run 1/3 mile
22:38

Comment #212 - Posted by: EUGENE (M / 42 / 5 '11" / 180) at July 5, 2012 2:03 PM

16:21 rxd

Comment #213 - Posted by: B-Mo M/35/6'/195 at July 18, 2012 4:15 PM

20:59 As Rx

Comment #214 - Posted by: fathertyme 34/m/6'/175# at July 19, 2012 5:08 PM

as rx'd
13:31
done june 7/2012

Comment #215 - Posted by: Troy at August 6, 2012 9:28 PM

Did again at CF Rehobeth after Back Squat 3x12 at 225lbs and 3x15 toes to bar:

18:31

Comment #216 - Posted by: dsm19 M / 33 / 6'0 / 210 at August 8, 2012 10:22 AM

17:30 pb 23.08.12 as rx'd (KSA compound run, sq unbroken) aim next time - sub 16 mins.

17:42 25.09.11
19:10 16.06.11
22:16 16.11.10

Comment #217 - Posted by: zenoperegrinus at August 23, 2012 7:20 AM

CFWUx2
15:35 (-0:19)
All OHS unbroken

Comment #218 - Posted by: Doug at December 4, 2012 5:28 PM

I am new to crossfit, I have always done regular isolation and old school weight lifting techniques. I have decided to make the switch over to crossfit. I did Nancy this morning with the 95lb overhead squat and 400 meter outside run and my time was 28:25. This was way harder then my old chest day Monday's.

Comment #219 - Posted by: Archulanth at May 6, 2013 8:43 AM

"Nancy"

Subbed 75 tuck jumps for 400m run

5 rounds for time of:
75 tuck jumps
96 pound(43.5kg) Overhead squat, 15 reps

30:25

Comment #220 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at May 6, 2013 3:55 PM

M/42/6'/200

subbed row for run. knee

21.48

Comment #221 - Posted by: marc at May 7, 2013 12:46 AM

15:32

Comment #222 - Posted by: Lucas at May 7, 2013 1:48 PM

AS RX
13:56 (indoor treadmill)

Destroyed previous RX

Comment #223 - Posted by: sr at June 3, 2013 8:21 AM

23:32

Comment #224 - Posted by: Manchild at October 26, 2013 3:22 PM
Post a comment






Remember personal info?