May 6, 2013

Monday 130506

"Nancy"

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

Post time to comments.

Compare to 120603.

AlamoL1_AtlantaL1_TNTL1_KOPL1_CFOneL1_BGIL1_RootsL1_AtlasL1_Studeo55L1_NuernbergL1_StockportL1_SentinelDowntownL1_506L1_CharlotteCC_CFOneCPC_NuernbergCPC_SealFitCPC_ChicagoCFK_TH.jpg

Enlarge Image [medium] [large]

CrossFit Level 1 Certificate Courses: Alamo CrossFit, CrossFit Atlanta, CrossFit TNT, CrossFit King of Prussia, CrossFit One, CrossFit BGI-West Palm Beach, CrossFit Roots, Atlas CrossFit, Studeo55 CrossFit, CrossFit Nuernberg, CrossFit Stockport, CrossFit Sentinel Downtown, CrossFit 506.
CrossFit Competitor's Course: CrossFit Charlotte.
CrossFit Coach's Prep Course: CrossFit One, CrossFit Nuernberg, US CrossFit.
CrossFit Kid's Course: CrossFit Chicago.


"Oly Analysis: Chad Vaughn Clean and Jerk," CrossFit Journal video [wmv] [mov] [HD mov]

Posted by Pukie at May 6, 2013 5:00 PM
Comments

Seems like everything in the Journal is free these days

Comment #1 - Posted by: Zach m/27/5'9"/180 at May 5, 2013 5:14 PM

Awesome course at Reebok 1 in Canton Ma...thanks to all the trainers: EC, Mel, Spencer, Chris, Eamon, Joe....and that British Chick....oh yeah Denise great accent

Comment #2 - Posted by: walter medeiros at May 5, 2013 5:34 PM

Nancy is perhaps my favorite of the "Girls". Can't wait to do it again. And also good to hear course in Canton Ma is great, I'll be going to the one of June 8th and 9th.

Comment #3 - Posted by: Eric Hambidge at May 5, 2013 5:48 PM

12:38 RX

Comment #4 - Posted by: Cris Holler at May 5, 2013 5:50 PM

Great seminar at Sentinel Downtown in Seoul, Korea! Learned so much, definitely a big help and well worth it. Thanks to all the trainers, Michael, Jesse, Jonny, James, Keith and Nolan!

Comment #5 - Posted by: Annabelle at May 5, 2013 5:51 PM

M/35/135#/5'6"

95# oh squats 15
400m

Time 14:11

Didn't read this one correctly and did it in reverse order. Don't think it would have made a time difference though.

Comment #6 - Posted by: Robert at May 5, 2013 5:53 PM

Great course at Sentinel in Seoul, Korea! Thanks for making the trip Jesse, Keith, Tommy, Nolan, James, and Mike. Awesome meeting you all!!

Comment #7 - Posted by: Jess Hale at May 5, 2013 5:56 PM

I am a thirty six year old male and in decent shape but my problem is that I am trying to gain weight and I have a high metabolism. Currently I weigh 150lbs and would like to get to 160lbs. Does anyone have any suggestions? I would like to eventually enter a competition for my age group within the next two years. Thanks for any help.

Comment #8 - Posted by: Ryan at May 5, 2013 5:57 PM

Awesome seminar at crossfit TnT St.Charles Mo. Thanks to all the trainers. You guys and girls made the weekend a fun one and have taught me a ton!!

Comment #9 - Posted by: Tim at May 5, 2013 6:00 PM

Great Cert at Atlas CrossFit in Chicago, IL. Coaches were awesome!! Completely changed my way of looking at the lifts! Keep being great!

Comment #10 - Posted by: Aaron Ridgway at May 5, 2013 6:01 PM

Commenter #1 makes a good point. I purchased a Journal subscription back in December and I swear every post since then has been free to the public. I know there is a lot of historical articles that I now have access to but I still can't help but feel a little cheated.

Comment #11 - Posted by: Mack at May 5, 2013 6:02 PM

Great level 1 class at Crossfit BGI in West Palm Beach this weekend. Thank You Mike G and the crew! Ready? BREAK!

Comment #12 - Posted by: Jason Eisele at May 5, 2013 6:15 PM

Did WORK at Crossfit Roots this weekend! Thanks for everything Cherie, Dave, Zach, Rick, Yurri, Nicole!! And so the next chapter begins...

Comment #13 - Posted by: Haven at May 5, 2013 6:16 PM

Pura vida!! seminario Costa Rica exelente grupo gracias coaches!!

Comment #14 - Posted by: Carlos at May 5, 2013 6:20 PM

Awesome Level 1 Seminar at Crossfit Roots this weekend. Helped to make the concepts click in place. The instructors Cherie, Nicole, Rick, Dave, Zach, and Yurri were great and really helped put everything together. Thank you all so much. It was great getting to meet everyone that attended.

Comment #15 - Posted by: Leah at May 5, 2013 6:27 PM

The Seoul seminar was fantastic. Hugely enjoyable and really informative. Huge thanks to Nolan, Jesse, Jonny, James, Keith and Mike. Hopefully see you guys at a mansion overlooking a lake in Ireland sometime.

Comment #16 - Posted by: James at May 5, 2013 6:27 PM

Great weekend at crossfit Atlanta! Great L1 course and even better trainers! Learned so much and can't wait to make other people's lives better through crossfit! Thanks again!

Comment #17 - Posted by: Ryan at May 5, 2013 6:30 PM

Great seminar at Crossfit Atlanta. Great staff with an overwhelming amount of information at a great location. Thanks so much for everything.

Comment #18 - Posted by: Terry M at May 5, 2013 6:30 PM

Awesome!!

Muchas Gracias a Todos!!!!

Comment #19 - Posted by: Manny at May 5, 2013 6:31 PM

30+ doing FRAN!!! WOW

Comment #20 - Posted by: Josh at May 5, 2013 6:35 PM

Great seminar in St. Charles, Mo! All the instructors were awesome!! Thank you all! Thank you TNT Crossfit!! Best
Money I ever spent.

Comment #21 - Posted by: Denny Brown at May 5, 2013 6:48 PM

I just had one of the coolest experiences ever! I was able to take my abilities to the limit thanks to CrossFit and its amazing crew of coaches that came here to CrossFit 506 to the seminar. Thanks to LANCE, BOBBI, JP, ERIK and ADRIANA for giving us all your wisdom and positive vibes ... PURA VIDA! Hope to see u again soon!

Comment #22 - Posted by: Andres Barrientos at May 5, 2013 6:55 PM

Loved all the trainers. So much knowledge and love for CrossFit. Thanks for your patience and encouragement. You are what I strive to become.

Comment #23 - Posted by: Eva Weeks at May 5, 2013 7:00 PM

Loved all the trainers @ crossfit Atlanta. So much knowledge and love for CrossFit. Thanks for your patience and encouragement. You are what I strive to become.

Comment #24 - Posted by: Eva Weeks at May 5, 2013 7:03 PM

Increíble experiencia!! CF Rocks!!

Comment #25 - Posted by: Carlos Muadi Prem at May 5, 2013 7:07 PM

Awesome seminar at crossfit BGI this weekend. Thanks again to Mike G and the rest of the instructors for a great learning experience!

Comment #26 - Posted by: Joseph Morgenstern at May 5, 2013 7:13 PM

Fantastic experience in Vancouver, BC Canada at Studeo55 Crossfit. Thanks to Adrian, Mike, Camille, Jason and the rest of the coaches for the great learning experience. You couldn't of sent a better team for the training. As well as Camille's fantastic sense of humour and straightforwardness. YOUR AMAZING! =D Johny and I look forward to being part of the Crossfit community!!

Comment #27 - Posted by: Arianne Liu at May 5, 2013 7:29 PM

Had an awesome time at the level 1 this weekend in crossfit Atlanta. Learned a lot from a great group of trainers! They were very knowledgable. They had us always moving and learning something new. I can tell they love their job and the crossfit community. They have pumped me up for the crossfit training world in hopes of one day becoming as knowledgable as them. Best of luck to all the trainers and thanks again for an awesome weekend.

Comment #28 - Posted by: Chase Taylor at May 5, 2013 8:08 PM

Great seminar in Atlanta! Had a great time and learned so much! All the coaches were knowledge, positive, and full of energy. Their passion was infectious! Thank you!

Comment #29 - Posted by: Matt at May 5, 2013 8:11 PM

What a great Level 1 seminar we had at Atlas Crossfit in Chicago!! All of the coaches were amazing teachers...I know most of us walked away with much more knowledge than we were even expecting. Thank you Joe, Jenn, Sarah, Rudy and Nick for starting us on our roads to hopefully becoming as amazing Crossfit coaches as all of you!

Comment #30 - Posted by: Lindsey at May 5, 2013 8:20 PM

Great seminar this weekend at CrossFit TNT ,learned a lot and remembered even more since I got certified 5yrs ago. Wonderful and very patient and knowledgable instructors, this is what I strive to become as well . Even better experience this time around :). Thank you all the HQ instructors, CrossFit TNT , Rochelle Thayer and all the attendees for making this an amazing , fun filled experience. You guys rock! :D thank you !!!!!!!

Comment #31 - Posted by: Marina at May 5, 2013 8:24 PM

Great time at King of Prussia with the Level 1 Staff! Squat Therapy, Fran, and Roxanne! If I wasn't drinking the Kool-Aid before I am now! Thanks again, Austin, Rob, Tommy, Christine, and Mike!

Comment #32 - Posted by: Nelson Martinez at May 5, 2013 8:30 PM

M/31/190#/5'9"
An extremely sore...18:58.

Comment #33 - Posted by: Richard at May 5, 2013 8:33 PM

the best experience of my life! Crossfit for life!Great coaches! excelent!

Comment #34 - Posted by: Tomas at May 5, 2013 8:34 PM

Fantastic weekend with the level one team at Crossfit TNT. Thanks for everything.

Comment #35 - Posted by: Will at May 5, 2013 8:34 PM

Had a great time this weekend at the Competition Course in Charottle with Eric, Matt Chan and Chris Spealler! If you are thinking about going to this course, DO IT! It's totally worth it! Learned more than could have imaged going into it. Thanks again to the coaches and all the athletes I met this weekend!

Comment #36 - Posted by: Matthew Lawrence at May 5, 2013 8:59 PM

Great Level 1 Seminar in Atlanta this weekend. CrossFit Atlanta was a great host and the instructors couldn't have been more helpful. Cool to see the fundamentals broken down so we can teach it rather than just doing it. Amazing how wrong I was about some of the things I was doing. Now I don't have to pass those bad habits on to my clients. Big thanks to Chuck, Andy, and the ladies.

Comment #37 - Posted by: Joe Redden at May 5, 2013 9:01 PM

Awesome Level 1 Seminar at CrossFit Roots this weekend. Thanks to all the staff for all the help. And it was plentiful. And thanks to CrossFit Roots for letting it all go down at their facility. I'll be back!

Comment #38 - Posted by: eddie at May 5, 2013 9:13 PM

Great seminar, excellent coaches, lots of learning, thank you guys for everything, thanks also to crossfit 506, great people too.

Comment #39 - Posted by: Jefferson at May 5, 2013 9:16 PM

Excelente la certificación Nivel 1 de CrossFit en CrossFit 506 Costa Rica. Muchas gracias a Erik, JP, Lance, Bobbi y Adriana por dos días increíbles de aprendizaje.

Comment #40 - Posted by: Alvaro at May 5, 2013 9:32 PM

COSTA RICA PRESENTE!!! Excelente experiencia!! Pura vida!!!!

Comment #41 - Posted by: Raul A at May 5, 2013 9:34 PM

Crossfit Atlanta level 1 class was awesome, this past weekend. Great deal of information and instruction. I would encourage anyone that is curious about our sport and methodology to attend this course, as an eye opener to help understand why we do...what we do... Thanks to Chuck, Andy, Leah, Bethanie, Meagan and Jess!

Comment #42 - Posted by: Raul at May 5, 2013 9:34 PM

Seminar @Seoul Korea was awesome! Thanks to all the staffs!

Comment #43 - Posted by: Sungho Lee at May 5, 2013 11:07 PM

Shout out to Miranda, Brett, and Austin for an amazing Coach's Prep this weekend!!

Comment #44 - Posted by: Aly Linehan at May 6, 2013 12:04 AM

M/47/180

14:34

Comment #45 - Posted by: Cosmo at May 6, 2013 2:16 AM

18:50 @ 65#

Comment #46 - Posted by: Joe Northside m/34/70"/200 at May 6, 2013 4:51 AM

M/45/5'11"/200

5 rounds

400m run
15 95# OHS

19:14

Comment #47 - Posted by: nutfam at May 6, 2013 4:55 AM

19:38
treadmill @ 6.0
45lb

Comment #48 - Posted by: Mike Vinson/M/45/5'8/212 at May 6, 2013 4:56 AM

It was fun for a two days.
The first day a little less fun, but because of "Fran"^^
New experiences, good information, I learned.
To thank all those staff and attendees.

Comment #49 - Posted by: JONGIK KIM at May 6, 2013 4:57 AM

M/25/5'9/250

15:41

Comment #50 - Posted by: Josh R at May 6, 2013 4:58 AM

As rx'd- 16:06

First time doing Nancy, and gotta say I liked it A LOT! :)

M/24/5'10"/205

Comment #51 - Posted by: Joey B at May 6, 2013 5:11 AM

13:05 but had no weights just did squats with hands above head

Comment #52 - Posted by: alissa at May 6, 2013 5:18 AM

F/51/5'6/120
21:15
@55#
Runs are slow but getting better

Comment #53 - Posted by: D.S. at May 6, 2013 5:33 AM

Great level 1 course at crossFit Roots this weekend!! Alot of knowledge and passion was passed in from the outstanding instructor staff. It was great to have professionals portray what CrossFit really is. It was a wealth of information to take in over a short period of time but it was a great time. Thanks to CrossFit Roots for opening their doors for us!!

Comment #54 - Posted by: Nick at May 6, 2013 5:47 AM

Great L1 experience at CF KOP. Austin's energy and enthusiasm for CF is infectious. I've been doing this stuff for over 5 years and finally took the L1 and I'm happy to say it re-ignited my passion for it. The whole team was great and fun to work with.

Thank you all again!

Comment #55 - Posted by: Sheldon at May 6, 2013 5:49 AM

M/23/5'11"/185

17:51.4 RX'd.

Comment #56 - Posted by: Miles Forks at May 6, 2013 6:13 AM

29:03

Comment #57 - Posted by: BW at May 6, 2013 6:21 AM

Took it easy with the run, sore ankles.
400 meters
45lbs ohs
20:00

Comment #58 - Posted by: Danny Cast at May 6, 2013 6:26 AM

16:00 mins (roughly) forgot my watch....used the clock at the gym

65lbs OH squats....still getting the hang of them but felt WAY BETTER today.

Comment #59 - Posted by: Nathan at May 6, 2013 7:02 AM

Rx'd No timer just hit it.

Comment #60 - Posted by: GBNT at May 6, 2013 7:02 AM

Gracias por todo!!! por que vengan a Latinoamerica donde estamos tan emocionados con este Deporte!!! El seminario estubo excelente!!! Erick, Bobbi, Lance, JP y Adriana!!! son los mejoressss!!! y también nuestra super traductora! los esperamos de nuevo en Costa Rica!

Comment #61 - Posted by: Camila at May 6, 2013 7:06 AM

La presentacion del curso nivel 1 en el cross fit 506 Costa Rica fue un recurso muy valioso e importante para el aprendizaje y conocimiento de muchos aspectos para mejorar en nuestra vida .
Exelentes instructores los esperamos de nuevo en Costa Rica.
Pura Vida

Comment #62 - Posted by: wilson araya at May 6, 2013 7:09 AM

39 / 181 / M
Sub front squats
16:38

Comment #63 - Posted by: Bob D at May 6, 2013 7:16 AM

Matt and Chris for ONLY 7 people!!!
Lucky bastards...

Comment #64 - Posted by: Chach at May 6, 2013 7:22 AM

45lb OH Squats
~23:00

Comment #65 - Posted by: hughball (m/30/147) at May 6, 2013 7:23 AM

Exelentes instructores jp el perfecto jeje, lance,boby,adriana,erik.

Muy pero muy buena la traductora que buena mucha calidad.
Gracias por visitarnos en costa rica y los esperamos de nuevo.

Comment #66 - Posted by: wilson araya at May 6, 2013 7:24 AM

As rx'd, butt onto med ball. Laps around track.
Spang Cbt Fit ctr
6/7/12:
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 #67 - Posted by: ajax at May 6, 2013 7:32 AM

17:56
65# overhead squat

Comment #68 - Posted by: Ramsey at May 6, 2013 7:34 AM

Great seminar and all the best Staff! in Korea!

Comment #69 - Posted by: Dongmin Shim at May 6, 2013 7:34 AM

Excelente curso! Ahora si me case con Crossfit
Erick, Bobbi, Lance, JP y Adriana mil gracias por toda la ayuda e informacion tan buena!
Pura Vida!!!

Comment #70 - Posted by: Jose at May 6, 2013 7:47 AM

14:24 (pr)

Comment #71 - Posted by: coyo at May 6, 2013 7:57 AM

I had a great time at the Crossfit Kids Cert this weekend. I would like to thank all of the coaches once again, you guys were great and I learned a lot! And, I would like to thank Crossfit Chicago for hosting. I am looking forward to starting our kids program, angry gorillas in full effect.

Thanks again,
Aaron

Comment #72 - Posted by: Aaron Buzzard at May 6, 2013 8:04 AM

33m/6'5"/200

12:43rx'd

Comment #73 - Posted by: Buks at May 6, 2013 8:04 AM

Rxd 20:42 m/22/190/73
Disappointed with time. This was my first time doing nancy started crossfit a little over a week ago.

Comment #74 - Posted by: Jason at May 6, 2013 8:11 AM

Amazing weekend spent at CrossFit Atlas with a superior training staff. So much knowledge, and loved the sprinkling of "treats" we had :-) Great group to share the experience with!! LOVED every second!!

Comment #75 - Posted by: Georgia at May 6, 2013 8:14 AM

Amazing weekend spent at Atlas CrossFit for my Level 1 Certification program, with a SUPERIOR training staff!! LOVED every second of the experience and a wonderful group of people to share it with!!

Comment #76 - Posted by: Georgia at May 6, 2013 8:16 AM

first for time workout :D
ran on a treadmill :\ wasted a good 30 seconds for the thing to get to speed
6' /227
14.22

Comment #77 - Posted by: Andrew T at May 6, 2013 8:18 AM

Such an awesome weekend at CrossFit Atlas in Chicago!!! The whole staff was so knowledgeable and so fun to work with! I can't wait to share all the tools they gave us.

Comment #78 - Posted by: Jon at May 6, 2013 8:21 AM

@#8 Ryan:

I have had a similiar situation as yours. Be sure to add heavy lift days to your schedule and possibly cut back on your Metcon days. For your diet the same principles apply whether you are trying to gain or lose weight. You will have to dial in your caloric intake and be sure to consume more than you are burning if you want to gain. Suggest Zone/Paleo like diet but may want to include dairy and peanut butter for strenght support. Zone in on your diet is the best advice I can give. Good luck!

Comment #79 - Posted by: Rob at May 6, 2013 8:23 AM

logsitall stats for nancy

median all: 17:06

U19: 15:38
20-30: 16:38
30-40: 17:47

50-60: 18:49 (including Peter Nathan from GunxCrossFit at age 61 with a 15:22...)

-bill patton

Comment #80 - Posted by: bill patton at May 6, 2013 8:24 AM

Feeling the aftermath of my L1 at CrossFit BGI this weekend... thanks to Mike G and the crew for all the knowledge!

Comment #81 - Posted by: Linda Eveleth at May 6, 2013 8:32 AM

5 rds:

400m
10 40# DB Squats
10 Broomstick OHS

14:40

Comment #82 - Posted by: tjo at May 6, 2013 8:54 AM

first for time
m/23/6'0/227
14.22 rx'd

Comment #83 - Posted by: Andrew T at May 6, 2013 9:03 AM

F/25/5'5"/145

24:55
@55lbs

About a minute faster than last time :) Overall time would be better if the track at my gym wasnt upstairs.

Comment #84 - Posted by: Danielle at May 6, 2013 9:08 AM

Great work out in the sun :) nothing beats doing the workout on the beach

Comment #85 - Posted by: Nigel at May 6, 2013 9:09 AM

treadmill runs
PVC pipe, for ohs

11:21 (PR)

6/3/12 12:11, with same subs

Comment #86 - Posted by: Kevin C. (M/54/5'11"/178) at May 6, 2013 9:21 AM

2013-05-06: 14:51. (2:40-3:26)
2012-06-03: 13:46. (2:35-2:54)
2011-08-25: 14:08. (2:23-3:14)
2011-06-16: 14:37. (2:38-3:06)
2010-11-12: 14:56. (2:57-3:01)
2009-11-02: 17:30.
2009-07-09: 22:45.

Comment #87 - Posted by: gs at May 6, 2013 9:29 AM

Rx'd

19:00

Comment #88 - Posted by: Alex M/22/6'0"/181 at May 6, 2013 9:35 AM

21 minutes
ran out of steam and did only 6 of the last 15 reps

Comment #89 - Posted by: cort at May 6, 2013 9:36 AM

46/F/150/5'4"

23:38. 50# on the overheads.

Time sucked compared to others here, but distance might've been closer to 500m after running the gym driveway & basketball court back to weights.

Comment #90 - Posted by: Dawn at May 6, 2013 9:38 AM

scaled to 80#

22:29

Comment #91 - Posted by: DLong (M/37/5'10"/185) at May 6, 2013 9:39 AM

modified:

3 rounds: 21:50

treadmill runs
95 lbs back squat

Comment #92 - Posted by: Colleen f/29/5'5"/160 at May 6, 2013 9:39 AM

M/36/5'9"/215

10:08.4

Comment #93 - Posted by: JM at May 6, 2013 9:43 AM

M/46/6'0"/195
As RX'd - 16:45
Compare to 120603 - 17:04
29 seconds quicker today.

Comment #94 - Posted by: fargingbastige at May 6, 2013 9:51 AM

Correction to #88; should be 19 seconds quicker.

Comment #95 - Posted by: fargingbastige at May 6, 2013 10:03 AM

What does everyone do for warm-ups/extra work, if any? I'm assuming some of you do more than simply the WOD every day, so I was just wondering what, if anything, that you did so I can add it to my workouts.

Comment #96 - Posted by: Nick H at May 6, 2013 10:07 AM

35F/5'5"/130lbs
Did 35lbs overhead squats
Time:18:07

Comment #97 - Posted by: Gemma at May 6, 2013 10:14 AM

13:28 rx

inspired today!

M/52/193lb

Comment #98 - Posted by: Mazz at May 6, 2013 10:17 AM

@Nick/#90:
I usually warm up with an easy 1.5 to 2 mile run if the workout involves running (like Nancy); or I do and easy 10-15:00 on the elliptical or stationary bike. I also cool down in the same way, and this helps to loosen the muscles for the next WOD.

Comment #99 - Posted by: GBelle at May 6, 2013 10:22 AM

Thanks to the Seminar Staff this weekend at Alamo CF in San Antonio for the Level 1! Learned a lot of great coaching cues

Comment #100 - Posted by: Josh fournier at May 6, 2013 10:24 AM

@#90 - I usually do the CrossFit warm-up under FAQs 1.7. If the WOD involves a lot of pull-ups or dips, I either omit them from the warm-up or drastically reduce them. I always do a bit of stretching before the CF warm-up. If we're doing lifts, I do a barbell complex warm-up.

Comment #101 - Posted by: fargingbastige at May 6, 2013 10:33 AM

16:23 with subs. Did 400m rows and used 85lbs for ohs. Wanted to scale a little since I haven't done OHS in quite a while, also at work so couldn't run. PR rxd on treadmill is 14:09. OHS actually went very well.

Comment #102 - Posted by: ScottMacArthur at May 6, 2013 10:33 AM

M/24/5'10"/175

5 rounds for time of:
460 meter run (1 lap on my track is 230 so it was easier to do 460)
75 pound Overhead squat, 15 reps

14:55

Comment #103 - Posted by: T. Swihart at May 6, 2013 10:42 AM

31:03

Comment #104 - Posted by: Anthony DeStefano at May 6, 2013 11:00 AM

male, 40 yo, 151#, 68"

Time: 22:08

Comment #105 - Posted by: Karl at May 6, 2013 11:03 AM

13:26 @ 115 lbs
Subbed 50 Double-unders for 400 meter runs, definitely need to work on those, the last three rounds I tripped over my rope so consistently that I was on the verge of tears

3 weeks no CrossFit because I was working 12 hour workdays every week... If your job does not allow you to work out you quit, right?

Comment #106 - Posted by: haveheart at May 6, 2013 11:09 AM

M/53/6'3"/165

1/4 mile runs on treadmill
OHS scaled to 65#

17:32

My legs are feeling kinda wobbly...
Semper Fi!

Comment #107 - Posted by: MajorDad at May 6, 2013 11:09 AM

f/43/180/5'10"

Nancy

used 65# for the OHS.

15:59

close to a 1:57 PB... It helped having my husband keeping me on task.

Great WOD!

Comment #108 - Posted by: JuliePlatt at May 6, 2013 11:14 AM

West palm beach site:
Shout out to Mike G. And the rest of the coaches!!
I learned a lot! Definitely received what I wanted from the class!!! (Worm champ) haha

Comment #109 - Posted by: Jonathan marcomb at May 6, 2013 11:23 AM

elliptical runs
45# ohs, rounds 1-3, 45# front squat rounds 4-5

15:08

Great PR Julie!

Comment #110 - Posted by: Carole (F/54/5'6"/135) at May 6, 2013 11:23 AM

Newbie here, one week in. Did 15:31 at the gym running back and forth between the treadmills and barbell section.

Comment #111 - Posted by: Chance McGowan at May 6, 2013 11:41 AM

M/30/185#/5'10"
65lbs x 15 ohs
400m
5 reps
13:30

Comment #112 - Posted by: Roscoe at May 6, 2013 12:04 PM

14:43 Rx'd

Comment #113 - Posted by: CRF M/29/6'0/221 at May 6, 2013 12:30 PM

@nick #96

We all have different warm ups every day depending on what the WOD is. I always include at least an 800m jog and a 500m row. Neither are for time, but just to get the heart rate elevated and the blood flowing to all areas. I also mix in yoga stretches as well as the movements of the WOD. So for example when pullups are in the wod I would just hang from the bar and do 10-20 butterfly swings without pulling up to loosen up the shoulders for the kipping motion. Then i will do 5-10 strict pullups to activate the muscles.

Comment #114 - Posted by: Robert at May 6, 2013 12:36 PM

I am not new to working out, but I am a newby at crossfit. I started doing the workouts from this website Saturday. I have been lifting weights and doing your typical routines, typical sets, and not doing bad, just looking for some change. Using the old school of thought, I am not used to working muscle groups back to back to back, so I just wanted to make sure that the workouts posted on the website are to be done in that order. Also, I would like to try to squeeze in some weight training with the program, is this advised/discouraged, and if advised, what would you work on today after the posted workout? Quads are nice and burned from the past two days, and I'm sure will be like rubber bands by the end of today, so I would be looking chest, back or shoulders likely today. I appreciate any advise.

Comment #115 - Posted by: Jacob at May 6, 2013 12:38 PM

Metcon:
95lbs overhead squats
500 meter row (it was raining where I am)

Time: 15:30

Comment #116 - Posted by: Dylan L at May 6, 2013 12:41 PM

M/38/6'/185#

22:22 Rxd

Should of... could have done better..

Comment #117 - Posted by: Mariano at May 6, 2013 12:41 PM

"Nancy"

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

18:03

Comment #118 - Posted by: ccraft at May 6, 2013 12:44 PM

good one today. Challenging
5 RFT
run 400M, 15 OHS 95#
all sets of OHS broken into 8/7 reps. Had a spotter for the last 2 rounds who just stabilized the bar position, Startling how much this helped. Shows how much energy goes into holding the bar overhead with active shoulders and proper position overhead.
32:51
turned 56 today !
M/56/185/5'8"

Comment #119 - Posted by: Mike at May 6, 2013 12:50 PM

f/43/5'5/136
"Nancy" scaled to 50# OHS, everything else as rx'd
18:57

I could've gone heavier. Then again, I also could've run faster. But damn, I'm sore! Feeling good, though.

Comment #120 - Posted by: GBelle at May 6, 2013 12:59 PM

M/39/5'10"/187
Newbie 1st "Nancy"
5 rounds
1/4 mi runs on treadmill
75lbs OHS
22:02
Looking fwd to sub 20's HooYah!

Comment #121 - Posted by: TAP2 at May 6, 2013 1:01 PM

16:40

Comment #122 - Posted by: scfd1_9607 at May 6, 2013 1:07 PM

2 benchmarks in 1 week! time to see who's been training hard. However, since starting CF last summer, I PR every benchmark just because im more efficient at the movements, and i have a better understanding of how to pace each WOD differently. still, even though i suck at running and OHS, this combo is awesome.

Comment #123 - Posted by: BoBBy at May 6, 2013 1:22 PM

14:10 rx'd ciuldn't have picked a better morning for it either!

Comment #124 - Posted by: Tom at May 6, 2013 1:23 PM

@Ryan/#8.

Skip the main site programming. Do CrossFit Football instead. Adjust it to your needs. You will be big/strong and fast. You'll put on some weight and lots of muscle.

OR

Continue to do this programming but make sure you are doing a dedicated strength workout every day in addition to the main site WOD. Eat lots (but not junky). Make sure your diet has fat. Drink milk. Eat meat.

Comment #125 - Posted by: G at May 6, 2013 1:47 PM

M/32/200/72

5rft

500m row
95# OHS 15 reps

Ankle still not right after nashville 1/2 marathon a week ago. Staying away from running for a while. Great wod with the rower anyway.

Comment #126 - Posted by: SeanP at May 6, 2013 1:49 PM

M/32/200/72

5rft

500m row
95# OHS 15 reps

16:00

Ankle still not right after nashville 1/2 marathon a week ago. Staying away from running for a while. Great wod with the rower anyway.

Comment #127 - Posted by: SeanP at May 6, 2013 1:50 PM

70 pounds overhead squat, 400 meters run, did it runing up n down from a second floor. 26:00

Comment #128 - Posted by: MÜR at May 6, 2013 2:08 PM

19:16

5 rounds
400m run
sub front squats @ 65# for OHS

Still doing broomstick for form on OHS.

F/42/127/5'9"

Comment #129 - Posted by: Trina at May 6, 2013 2:13 PM

M/45

RX'd 19:50

Comment #130 - Posted by: BRC at May 6, 2013 2:39 PM

kicked my ass.
45 min
5 rounds 40 lbs (struggled w/ form)
4 rounds 400 m. (couldn't complete 5th)
55 m 2 it for 6 weeks.

Comment #131 - Posted by: Andy Schmitt at May 6, 2013 3:23 PM

13:06. not bad...

Comment #132 - Posted by: Dan at May 6, 2013 3:55 PM

@96 Nick H. re extra work - I've doing an extra WOD and skill session on day 3 (the day before a rest day). This morning I did "Nancy," and I just finished:

"Fran"
21-15-9 reps for time of:
65 pound Thruster
Pull-ups

9:39

pr by 8:32!
130415: 18:11

Comment #133 - Posted by: Joe Northside m/34/70"/200 at May 6, 2013 3:55 PM

Great seminar in canton, ma this weekend. Awesome staff and coaches made the weekend memorable. Mel and ec were just awesome; and Denise, I couldn't stop laughing. Stay spunky and crazy girl!!

Comment #134 - Posted by: Joanne at May 6, 2013 3:59 PM

This might be out of line but a suggestion none the less. Seems this site might need a small forum. Everyone is always talking about training and different weekend trips. Please don't get me wrong, I like reading them, but a lot of times new folks have questions about the WOD and they get lost in here. If there was a spot to post about classes, training seminars, and weekend cross fit trips, these comments could be used for specific WODs. I am sure I will get blasted for this, it is meant to be a suggestion, not a complaint.

Comment #135 - Posted by: New Guy Learning at May 6, 2013 4:00 PM

12:53
13:13 on June 03, 2012

Comment #136 - Posted by: JTJ/M/29/160 at May 6, 2013 4:01 PM

M/36/5'4"/143lbs
As RX'd
16:39
Did this right after "Elizabeth"

Comment #137 - Posted by: Matt Burritt at May 6, 2013 4:03 PM

Incredible experience at US CrossFit for the CPC with Miranda, Brett and Austin. Such great coaches and teachers and a ton of great laughs. We had a truly great group of good people. Thank you all!

Comment #138 - Posted by: Sean at May 6, 2013 4:19 PM

@New Guy Learning/#132, Crossfit BrandX has helpful forums, and they also suggest appropriately scaled workouts, especially for us "newbies." http://www.crossfitbrandx.com/index.php/forums/viewforum/16/

Comment #139 - Posted by: GBelle at May 6, 2013 4:20 PM

16:50

Comment #140 - Posted by: vince_s at May 6, 2013 4:27 PM

19:08

as rx'd except sub'd 15 back squats and 5 shoulder presses for oh squats

M 46/68/185

Comment #141 - Posted by: gfc at May 6, 2013 4:32 PM

14:34 RX'd

M/26/5'11/175

Comment #142 - Posted by: Pescara at May 6, 2013 4:34 PM

17:42 as rx'd. First time with "Nancy".

Comment #143 - Posted by: Justin M/35/6'2"/210 at May 6, 2013 4:34 PM

15:01, sending love from Manila!

Comment #144 - Posted by: Ray _dr at May 6, 2013 4:46 PM

Very nice lift from Chad. I've been staring at that thing for a week now for help with my lift.

So, Chad "checks" the bar with his hips as he goes through full hip extension.

I've seen in many places that the hip-bump is a waste of energy. Others say "it just happens", or "you can't avoid it".

Many videos of elite lifters clearly show the bump, (http://media.crossfit.com/cf-video/CarusoSnatch.mov from a while back). But, then you look at slow-mo from the side of training videos and the experts talk about how straight you want the bar path to be.

I guess my take away is... try not to do it.

Comment #145 - Posted by: Nic at May 6, 2013 4:49 PM

12:20 RX'd

M/34/6'1/185

Comment #146 - Posted by: Joel Pitney at May 6, 2013 4:52 PM

12:20 RX'd

M/34/6'1/185

Comment #147 - Posted by: Joel Pitney at May 6, 2013 4:53 PM

Mod roday....OHS aren't good to me!

Tabata
DB Push press - 20# - 77
Pullups- 45
Burpees - Lost count...distractrd..I think I did 52!
Slam Ball - 25# - 75

Comment #148 - Posted by: Energizer Bunny at May 6, 2013 4:56 PM

As rx'd
Matt 18:05
Seb 19:22

Comment #149 - Posted by: sebastian 44/178/6'2" at May 6, 2013 5:03 PM

15:05 switched over head squats w/ 65lb thrusters X15

Comment #150 - Posted by: Ryan C. at May 6, 2013 5:21 PM

15:05 switched over head squats w/ 65lb thrusters X15

Comment #151 - Posted by: Ryan C. at May 6, 2013 5:22 PM

Did some back squats. 3-rep.

185/105/225/245(PR)

245 was 1RM 2 weeks ago.

Comment #152 - Posted by: bingo at May 6, 2013 5:35 PM

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

22:35

Comment #153 - Posted by: Beaux at May 6, 2013 5:48 PM

14:53 RX

Comment #154 - Posted by: Mike Bunce M/25/205/5'10'' at May 6, 2013 5:49 PM

M/19/5'11/205
29:46
had to walk from gym to field. I feel like I would have had a faster time. ran around a soccer field to 420 meters.

Comment #155 - Posted by: Strick at May 6, 2013 5:50 PM

M/19/5'11/205
29:46
had to walk from gym to field. I feel like I would have had a faster time. ran around a soccer field to 420 meters.

Comment #156 - Posted by: Strick at May 6, 2013 5:51 PM

Praus

3/5 WOD

12 min 46 sec

Comment #157 - Posted by: Praus at May 6, 2013 5:51 PM

First time doing Nancy, had to drop the squats to 75lbs to maintain form. 23:04. Not happy with it but certainly room for improvement.

Comment #158 - Posted by: Paul at May 6, 2013 5:56 PM

16:45 RXd

Comment #159 - Posted by: RReddick 18/6'2/180 at May 6, 2013 6:06 PM

12:13 as rx'd

Comment #160 - Posted by: Pat Sherwood M/37/190/68" at May 6, 2013 6:22 PM

M/26/5'11/210
22:12 115lbs, with 10 knees to elbows after the overhead squat.... KILLER!!!! EOD forever......

Comment #161 - Posted by: jceEOD at May 6, 2013 6:23 PM

Nadia, Joe, Maggie, Rory, and especially Doug were phenomenal coaches, educators, and instructors. I only wish the class was longer! Thanks to Crossfit TNT for an excellent box to workout.

Comment #162 - Posted by: Nick at May 6, 2013 6:31 PM

15:00 flat rxd

Comment #163 - Posted by: hollyhog at May 6, 2013 6:33 PM

14:22 (pr)

Comment #164 - Posted by: mlt at May 6, 2013 6:44 PM

M/19/5'8/155

17:11 RX'd

Comment #165 - Posted by: Bryce at May 6, 2013 6:51 PM

m/43/5'8"/180

5 rnds
400 m run
65# OHS

26:50

Comment #166 - Posted by: Mike Andridge at May 6, 2013 6:51 PM

As rx'd 13:26. PR by 5 seconds.

Comment #167 - Posted by: Kurt M/39/185 at May 6, 2013 6:59 PM

13:51 rx'd

Comment #168 - Posted by: Dylan Fyfe M/39/6'/176 at May 6, 2013 7:17 PM

Excelente experiencia! Gracias coaches! Bien recibidos serán Cuando lo deseen Costa Rica es su casa!!! PURA VIDA!!!

Comment #169 - Posted by: Anthony Rodriguez at May 6, 2013 7:19 PM

At CF Atlas in Chicago, I got to say that I was pleased and also disappointed with the L1 cert course. I thought the coaches were excellent--perhaps the best coaches I've encountered, specifically in Joe DeGain and Rudy Tapalla. For now, I'll simply say that I really appreciate the interactions I had with these two coaches, and I'll also say that the rest of the coaches were all equally solid and of a very high caliber.

Comment #170 - Posted by: Benjamin at May 6, 2013 7:25 PM

M/24/6'2/195/4+ months XP

~19:00 RX'd (unbroken!)

Man....next time I'm going to crush my time!

Watch HQ see this comment and then have it be the WOD for Wednesday: won't matter, I'll be ready!

I think in 6 months to a year, I'll be doing this in sub 15 minutes.

Comment #171 - Posted by: AJX at May 6, 2013 7:42 PM

"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 #172 - Posted by: Saganamooo/M/24/5'5"/129(58.5kg) at May 6, 2013 7:47 PM

Excellent CF Level 1 class in Boulder, CO this weekend! Cherie and crew did an amazing job! Thank you CrossFit Roots and Nicole for your hospitality!

Comment #173 - Posted by: Chris at May 6, 2013 7:50 PM

13:05 with 65#. Should have gone heavier.

Comment #174 - Posted by: Govervich at May 6, 2013 7:58 PM

m/39/5'9"/200

5 rnds
400 m run
65# OHS

25:06

Comment #175 - Posted by: Phillip Acevedo at May 6, 2013 8:11 PM

As Rx 14:11

M/168#/6'/39yrs

Comment #176 - Posted by: britishfireman1 at May 6, 2013 8:13 PM

19:50 with 10lb, will go heavier new time.

Comment #177 - Posted by: James/M/46/6'/220lbs at May 6, 2013 8:14 PM

crossfit <3 latinoamerica!!! rocks!!!

Comment #178 - Posted by: Anthony Rodriguez at May 6, 2013 8:15 PM

16:52 with 65#

75# next time. Also, take ventalin.

Comment #179 - Posted by: Sinal M/34/5'9"/210 at May 6, 2013 8:22 PM

I attended the Level 1 cert this weekend at Atlas CrossFit in Chicago IL. I couldn't have ask for any better coaches or any better ppl to be there with. I was so happy I did it. I learned so much over all a great experience. I couldn't wait to go home and "break the handle off the broom" and show my family/friends the lifts. Haha. The breakout sessions were fun. The coaches, I can't thank them enough for everything. so passionate and so knowledgeable and fun! I will never forget them. thank you Joe D, Rudy T, Jenn H-M, Sarah H, Nick T, and Katie. P.S. the "treats" we're great.

Comment #180 - Posted by: Aniceto at May 6, 2013 8:22 PM

19:23 w/ 80#
Unbroken OHS till 14th rep in 5th round. Cost me at least 20 sec. w/ all the repositioning and cussing.

120605: 19:30 w/ 75#

Comment #181 - Posted by: Jim R. M/50/5'8"/160 at May 6, 2013 8:26 PM

18:55 rx'd.

Comment #182 - Posted by: J.Wood at May 6, 2013 8:37 PM

M/195#/6'/25
subbed 2 min jump rope for run
otherwise as rx'd
13:50

Comment #183 - Posted by: Ryan Rankin at May 6, 2013 8:37 PM

18:06 w/ 55#

f/24/5'5"/134

Comment #184 - Posted by: Danielle at May 6, 2013 8:40 PM

M/31/5,8/190

Rx'd
16:56

Comment #185 - Posted by: david at May 6, 2013 8:46 PM

13:24 as rx'd

Comment #186 - Posted by: phill 37°21'41"N 118°23'43"W at May 6, 2013 8:59 PM

Awesome Group in Seoul this weekend. Best of luck to all the new trainers.

Comment #187 - Posted by: ChikaraMike at May 6, 2013 9:14 PM

Attended Level 1 Seminar at Crossfit Roots in Boulder this weekend. It kicked @$$! I can not say enough about the knowledge and professionalism of the staff. They really help me link together some crucial concepts. The instructors Cherie, Nicole, Rick, Dave, Zach, and Yurri were outstanding! They are very motivational and are true role models. Thank you all so much for the awesome instruction.

Comment #188 - Posted by: Andrew Stutts at May 6, 2013 11:55 PM

M/24/178cm/85kg

19:00 rx'd

Comment #189 - Posted by: DGold at May 7, 2013 12:15 AM

21:17 (PR by over 5 minutes)

Scaled OHS to 35kg

Comment #190 - Posted by: Brett (24/M/188cm/77kg) at May 7, 2013 12:32 AM

13:51
(PR - 13:20)

Comment #191 - Posted by: ART/M/44/5'5"/150 at May 7, 2013 2:42 AM

19:50 was my time I'm coming off a broken fibula so I was pleased

Comment #192 - Posted by: Ryan at May 7, 2013 3:23 AM

24:34
scaled OHS to 44 lbs

Comment #193 - Posted by: nakko at May 7, 2013 4:10 AM

28:10...disappointing. Slow run and broken OHS's, but felt like my form is improving. Hope to have a clear chest and antibiotics out of my system by tomorrow!

Comment #194 - Posted by: Rowan (M/48/5'5"/154) at May 7, 2013 4:23 AM

15:10 m/26/220/6

Comment #195 - Posted by: dieterb at May 7, 2013 5:19 AM

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

Rx’d in 18:41 (ran on treadmill)

Comment #196 - Posted by: murphinator - M/5'10"/185/38 at May 7, 2013 6:13 AM

14.34 as Rx'd (pr)

Everything unbroken with slight rest between run and squats. This will be tough next time if trying to break PR.

Done at Saverio.

23/m/5'11"/175

Comment #197 - Posted by: Logan at May 7, 2013 6:39 AM

14.34 as Rx'd (pr)

Everything unbroken with slight rest between run and squats. This will be tough next time if trying to break PR.

Done at Saverio.

23/m/5'11"/175

Comment #198 - Posted by: Logan S at May 7, 2013 7:18 AM

Crossfit level 1 @ crossfit atlanta was amazing! We had some awesome trainers who knew there their stuff and everything was on point! Thanks to Chuck, Andy, Leah, Bethanie, Meagan and Jess! Learned a lot from you all and had a great time in the process. Wouldnt change anything about the course!

Comment #199 - Posted by: James G at May 7, 2013 8:14 AM

Squats & Pull-Ups
M/55/6’/210
Être prêt

Comment #200 - Posted by: Pete In Sun City at May 7, 2013 10:33 AM

10min. 27sec.

Comment #201 - Posted by: antwan c. at May 7, 2013 10:47 AM

45/m/176cm/75kg

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

15:43

First time with 95 pound OHS (last time I used 75 pounds).

OHS unbroken except round 4 (10/5)
rows in 1:33, 1:35, 1:37, 1:39, 1:38

Next time sub 15 minutes with 5 seconds faster rows and all rounds unbroken.

Comment #202 - Posted by: Memuc at May 7, 2013 12:26 PM

24:20

Comment #203 - Posted by: Marty at May 7, 2013 12:32 PM

45 lbs
~90 seconds 400

24:56

Comment #204 - Posted by: Scott W at May 7, 2013 12:41 PM

"Nancy" scaled

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

15:46.

Comment #205 - Posted by: G at May 7, 2013 1:36 PM

23:33 rx

Comment #206 - Posted by: jh 45/210 at May 7, 2013 2:29 PM

NANCY

as rx'd
18:19
first set of ohs 13/2 wrist felt wrong
last 4 sets went unbroken

Comment #207 - Posted by: Ben at May 7, 2013 2:36 PM

24:39

Comment #208 - Posted by: Pacers at May 7, 2013 3:53 PM

M/36/5'11"/270

as rx'd

27:20

Comment #209 - Posted by: Bryan R at May 7, 2013 4:03 PM

5 rounds
2:00 X Trainer
10 95# Thrusters
18:09
Good Workout
then
15 K's to E's
Last time was 16:29

Comment #210 - Posted by: dyagg at May 7, 2013 4:33 PM

17:36

Comment #211 - Posted by: Andrew at May 7, 2013 5:07 PM

Row instead of run- 14:53

Comment #212 - Posted by: Burk at May 7, 2013 5:37 PM

83# (37kg)OHS
sub run 1000m indoor cycle
16:43

Comment #213 - Posted by: lucio1928,M/41/184cm/96kg at May 7, 2013 5:47 PM

24:30 rx'd, last set of OHS took forever!

Comment #214 - Posted by: Dan at May 7, 2013 5:49 PM

17:41 @ 65lb

Comment #215 - Posted by: abh f/27/5'5/130 at May 7, 2013 5:59 PM

wow, 5:17 faster than last time!!

Comment #216 - Posted by: abh f/27/5'5/130 at May 7, 2013 6:02 PM

Thank you to Studeo 55 for hosting the Crossfit level 1 trainers course and thank you to all of the Instructors. It was an amazing weekend. My head is still swimming from all of the knowledge and my body is still tired from all the work of the method and instruction of the movements. Loved every minute of it

Comment #217 - Posted by: Deanna at May 7, 2013 6:20 PM

M/34/5'7"/196lbs.

As Rx'd
16:47

COP DPC-A, Afghanistan

Comment #218 - Posted by: Kris at May 7, 2013 6:31 PM

As Rx'd but with 135lb for OH Squats @ 13:55

Comment #219 - Posted by: TylerW at May 7, 2013 7:00 PM

I'm on the road and don't have access to many weights, so I got creative. I was staying right next to the UVA campus, so I had access to a track at least. The hotel wouldn't let me take out a dumbbell, so I just found a heavy freaking rock to use instead for the overhead squats. Problem solved! Plus an absolute monsoon rain started right as I began the workout. Got all kinds of strange looks today :D

Comment #220 - Posted by: DAVE! at May 7, 2013 7:04 PM

As rx'd
13:24

Comment #221 - Posted by: Troy at May 7, 2013 7:14 PM

15:45 as rx'd
All rounds unbroken
PR: 14:36

-On treadmill (run at 11 next time)
-Transitions need to be faster.

Comment #222 - Posted by: MAGNUS M/27/5'8/160 at May 7, 2013 9:16 PM

Brett: 75 lbs
16:52
Last time, 15:50

Mara:
PVC and 4 rounds
19:38
First time

Comment #223 - Posted by: brett_from_wylie at May 8, 2013 5:23 AM

Got through three rounds in about 11 minutes (treadmill at 8-8.5mph) before lower back insisted I stop. Frustrating.

Comment #224 - Posted by: JRL M/29/5'8"/160 at May 8, 2013 6:08 AM

17:37

Comment #225 - Posted by: myles456 at May 8, 2013 8:49 AM

The Seminar at Crossfit Atlanta was even better than I hoped. I learned so much from the trainers and the other participants it was great. The passion for Crossfit was tremendous and that came through in all of the lectures and demonstrations. The staff was very inspiring and I am pushing to get to that level.

Chuck, I purchased my scale yesterday!!

Comment #226 - Posted by: Hussain at May 8, 2013 9:38 AM

23:22

Comment #227 - Posted by: Matthew m/33/6'2"/175 at May 8, 2013 9:42 AM

Awesome weekend at CrossFit TNT in St. Charles, MO!! The seminar staff was great! Nadia, Maggie, Rory, Joe and Doug are all very knowledgeable and made the weekend fun for everyone! Thanks to CrossFit TNT for giving us an awesome box to workout at!!

Comment #228 - Posted by: Myka Dockins at May 8, 2013 11:18 AM

m/40/6/190
Warmup was a half mile run, light stretching, and light OHSs

22:03

f/31/501/140

18:04 with 75# OHSs

Comment #229 - Posted by: Jeremy A. Olive at May 8, 2013 12:07 PM

m/43/164

15:42 as rx'd

Comment #230 - Posted by: Seth H. at May 8, 2013 1:24 PM

m/45/155
17:02
1/3 rather than 1/4 mile runs

Comment #231 - Posted by: rlhamel at May 8, 2013 2:18 PM

Aly 8:11 (35^/3 rds)
Barb 10:56 (pvc)
Meghan 13:23 (55)
Sim 15:48 (45)
Mrs. Pip 14:08 (35)
Crystal 13:21
Jen 9:36
Marianne 12:12 (25)
Jacob 9:13 (65/3 rounds)
Jesse 10:20 (35)
Jay 10:53 (65)
DeJour 8:35 (45)
Heather 15:22 (15)
Kyle 15:14 (15)
Megan 14:11 (45)
Erin 13:33 (45)
Mario 8:11 (65)
Scott 13:16 (65)
Wendy 15:48 (15)

Comment #232 - Posted by: Champions Club at May 8, 2013 2:28 PM

as rx'd runs outside 16:30

15:38 last w runs on TM

Comment #233 - Posted by: Bells at May 8, 2013 2:29 PM


16:58

Was going for under 15, but I slowed down to much on the runs...

Comment #234 - Posted by: Vinny at May 8, 2013 4:34 PM

18:33 vs
22:19 at home vs treadmills 11/13/10
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

only getting better! m/56/5'11"/172

Comment #235 - Posted by: kevin o at May 8, 2013 5:04 PM

20:37 rxd
rough

Comment #236 - Posted by: Jake Lakes at May 8, 2013 6:02 PM

M/32/5'8"/185

17:48 as rx'd, all unbroken. Loved it!

Comment #237 - Posted by: Chris Luka at May 8, 2013 7:11 PM

I had a great time at atlas crossfit in Chicago this past weekend. The staff was great! Thanks Joe, Nick, Rudy, Sarah, Jenn and Katie! My hamstrings have never been so sore and I love it!

Comment #238 - Posted by: MJ Speelman at May 8, 2013 9:01 PM

15:45 on tredmill

Comment #239 - Posted by: Michael Wilhoite at May 8, 2013 10:25 PM

15:45 on tredmill

Comment #240 - Posted by: Michael Wilhoite at May 8, 2013 10:25 PM

as rx'd, but ran on treadmill at 1% incline (all OHS unbroken)

17:17

Comment #241 - Posted by: Saam at May 9, 2013 6:08 AM

Scaled to 85 lb oh squa ts. 21; 17. Was proud I finished the bleeper on my graduation today. Party in the house toight!!!

Comment #242 - Posted by: jp at May 9, 2013 6:35 AM

18:00

Treadmill

Comment #243 - Posted by: D. Peterson at May 9, 2013 7:11 AM

M/35/5'9"/160

Rx'd. Ran outside. Unbroken.

17:31

Comment #244 - Posted by: Antun Karlovac at May 9, 2013 7:37 AM

19:30 at 90 lbs.

Comment #245 - Posted by: james.patrick [M/51/66"/135] at May 9, 2013 10:01 AM

14:46. 3 sec off my PR of 14:33.

Comment #246 - Posted by: Michael m/50/5'9"/175/MI Survivor at May 9, 2013 10:49 AM

Scaled to 85 lb oh squa ts. 21; 17. Was proud I finished the bleeper on my graduation today. Party in the house toight!!!

Comment #247 - Posted by: jp at May 9, 2013 10:52 AM

13:22 @ 3 rounds

Comment #248 - Posted by: SF at May 9, 2013 4:39 PM

Sim 6:39 (65 (hang)/bar dips – 15-10-5)
Shannon 3:26 (35 (hang)/parallette dips)
DeJour 3:50 (65 (hang)/bar dips)
Erin K 5:33 (35 (hang)/push-ups)
Megan 5:53 (45 (hang)/pushups)
Meghan 6:44 (65/skinny green band ring dips)
Murley 7:42 (65/skinny blue band dips)
Jay 9:05 (95/ring dips 15-10-5)
Jacob 9:14 (95/ring dips 15-10-5)
Morrow 10:20 (95/15-10-5)
Katie 3:26 (65 power clean/skinny green bang ring dips)
Aaron 6:26 (15/push-ups)
Connor 6:42 (45/bar dips 15-10-5)
Ricky 7:23 (55/push-ups)
Mrs. Pip 6:25 (45 (hang)/parallette dips)
Jason 6:37 (75 (hang)/bar dips) in-season
Marianne 6:21 (45 (hang)/parallette dips)
Bubs 6:03 (20#/one-arm push-ups)
Amanda 4:01 (35 pc/parallette dip) in-season
Tara 5:54 (65/parallette dip)
Jamie 6:24 (25/parallette dip)
Joyce 6:48 (25/parallette dip)

Comment #249 - Posted by: Champions Club at May 9, 2013 6:35 PM

15:15
16:05 last time

Comment #250 - Posted by: Jonesy Boy at May 9, 2013 10:53 PM

M/41/5'11"/206

Overhead squat @30kg.

18:41

Comment #251 - Posted by: Jose-Luis Morales at May 10, 2013 8:06 AM

Completed Wed
Run on treadmill
55# oh squats

15:40

Laura f/50/5'7/155

Comment #252 - Posted by: power-girl at May 10, 2013 10:18 AM

Has anyone from level 1 last weekend received test results yet?

Comment #253 - Posted by: Emily at May 10, 2013 11:59 AM

Much love to Crossfit Atlanta for making us feel at home and for sharing their awesomeness with us from Crossfit Crestview!!!

Comment #254 - Posted by: Leslie DeLeon at May 10, 2013 7:18 PM

15:48 as rx'd.

First time doing Nancy. This was a great WOD. It crushed me.

M.39.175.5'10" - UK

Comment #255 - Posted by: Dom H at May 11, 2013 4:18 AM

14:38

Comment #256 - Posted by: miked at May 11, 2013 5:26 PM

14:38

Comment #257 - Posted by: miked at May 11, 2013 5:27 PM

M/43/174cm/81kg

scale down 65 lb

17'01"

Comment #258 - Posted by: SJ Lee at May 12, 2013 5:13 PM

M35/6'3"/200

12:07 (PR)

Prev:
12:27

Comment #259 - Posted by: Ben S at May 13, 2013 8:13 AM

m/39/5'9/179
CFWU-2. Superman. DU. Everett drills
14:41
At Triangle. Good job pushing on last round of run & squats. Tried to go faster on all runs once I recovered each round.
6/3/12:15:36 at home.
Felt decent. Knew 1st half of runs too slow on later rounds.
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 #260 - Posted by: jrm at May 14, 2013 7:33 AM

16:34. subbed approx 1000m bike for the runs. all treadmills were taken

Comment #261 - Posted by: Josh M/20/5'6"/189 at May 15, 2013 11:38 AM

Great level 1 seminar st RCF nurnburg! Awesome staff!! RCFN!! =)

Comment #262 - Posted by: Amber at May 15, 2013 1:25 PM

Went to track, ran 400s, but no OH squats.

1:16,1:19,1:30,1:25,1:09

Comment #263 - Posted by: Nikko M/26/6'2/178 at May 15, 2013 6:01 PM

with 75#

14:36 (PR! by 0:27)

Comment #264 - Posted by: Callum at May 15, 2013 8:58 PM

M/33/5'7"/168
RX 14:23

Comment #265 - Posted by: Mark S. at May 16, 2013 7:05 AM

24:16 rx'd pr

Last time my time was slightly better but it was scaled down to 65lb on the OHS.

Runs were on the street down the block and back from the gym.

All OHS unbroken, nearly lost it on the 4th round of OHS due to shoulder positioning failure, but held it together enough to finish the round. Runs were jogs or walks at times, but overall kept a decent pace.

Pretty well smoked after this one, but felt good.

Comment #266 - Posted by: clark at May 16, 2013 9:10 AM

19:45

Great WOD

Thanks

Comment #267 - Posted by: mikeyb/m/52/183 at May 16, 2013 3:38 PM

17:30 at 65 lbs
M/29/165/5'9
Cambridge wi

Comment #268 - Posted by: M clems at May 21, 2013 1:23 PM

M/42/183

24:42 Rx (PR by 3 minutes)

At King Street.

Comment #269 - Posted by: Scott Andresen at May 22, 2013 9:50 PM

Buy In:

EMOM for 7min:
30 DU's
3 Rounds of:
10 OH-squats with broomstick
10 Shoulder rotations
Lacrosse ball on shoulder/chest 1min each side

Then,

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

13:56

Cash Out:
EMOM for 5min:
30 DU's
Stretching

Comment #270 - Posted by: vic* at May 23, 2013 1:19 PM

23:40 as rx'd

Somewhat disappointed with result given all OHS unbroken. Asthma was bad.

Comment #271 - Posted by: Ronnieboy M/50/5'9"/185 at May 23, 2013 5:05 PM

14'35"

Comment #272 - Posted by: RAD at May 23, 2013 7:35 PM

as rxd @ HCHS

18:08(pr)

Comment #273 - Posted by: Ferb 180# at May 24, 2013 11:41 AM

M/32/5'8"/233

sub'd row and scaled OHS

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

17:39

Comment #274 - Posted by: rvt1443 at May 30, 2013 8:29 AM

12:40
13:14 w/65

Comment #275 - Posted by: jbark60 at June 26, 2013 5:55 PM

9:50 for the Nancy (my first cross-fit workout)

Comment #276 - Posted by: Chris at July 16, 2013 7:39 AM

20:59

Comment #277 - Posted by: Matt M at July 17, 2013 10:00 AM

20:30 sub 500m row

17:30 pb 23.08.12 as rx'd
17:42 25.09.11
19:10 16.06.11
22:16 16.11.10

Comment #278 - Posted by: zenoperegrinus at December 16, 2013 7:47 AM
Post a comment






Remember personal info?