July 16, 2013

Tuesday 130716

"Nancy"

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

Post time to comments.

Compare to 130506.

ChadHamilton_HandstandandFlip_th.jpg

Enlarge image

Katie Hicks and Virginia Laakman.


First 2013 Event Announcement From The StubHub Center - [video]


"Speal's First Year Out" - [video]

Posted by Pukie at July 16, 2013 5:00 PM
Comments

My guess is that the "Naughty" element of Naughty Nancy is that the overhead squat will be done with something other than a bar. Possibly a 115 lb box or something similar.

Comment #1 - Posted by: Dr. Tabata Funke at July 15, 2013 5:38 PM

Speal, you will always be the best athlete, ever.

Comment #2 - Posted by: Aaron Sabal at July 15, 2013 5:38 PM

400m run with 95 lb sand bag
OHS with the sand bag

Comment #3 - Posted by: Styx at July 15, 2013 5:42 PM

10.41 I have to work much :)

Comment #4 - Posted by: Ferhat at July 15, 2013 5:45 PM

Naughty?
Easy... NAKED!

3...2...1...SHOW!

Comment #5 - Posted by: Mat H. at July 15, 2013 5:45 PM

Naught nancy!! That would have to be a ménage a trois of girl wods. My take would be nancy followed by Karen.

"naughty nancy"

5 rounds
400 m
95 pd overhead sq 15 reps
Then Karen
150 wallballs 20 pd

Comment #6 - Posted by: hollyhog at July 15, 2013 6:10 PM

How about adding Hang Power Cleans and Muscle-ups à la Nasty Girls?

Comment #7 - Posted by: Ken at July 15, 2013 6:16 PM

5 Rounds of
-400 meter run W/ 95# sand bag
-15 OHS w/ 95# sand bag

Comment #8 - Posted by: Juan O at July 15, 2013 6:19 PM

New to crossfit and just wondering...I'm assuming the weight recommendations (95lbs overhead squat) are just the weights and not allowing for the bar..?

Comment #9 - Posted by: J.R. at July 15, 2013 6:32 PM

J.R. that includes the bar weight. If you do this WOD for time, you will understand why 95# or lighter is appropriate.

Comment #10 - Posted by: Glorybelle (F/44/5'5/134) at July 15, 2013 6:39 PM

"Naughty Nancy" - why do I think water will somehow be involved? Note to Games athletes: do NOT wear a white t-shirt, white sports bra or white shorts.

Comment #11 - Posted by: Glorybelle (F/44/5'5/134) at July 15, 2013 6:42 PM

@ JR the weight is total weight so 45lb bar plus 25lb on each side. Trust me its plenty of weight when you throw in running. Have fun!

Comment #12 - Posted by: Don at July 15, 2013 6:44 PM

Nancy with 155/105 weights

Comment #13 - Posted by: Chris P. at July 15, 2013 6:55 PM

Naughty Nancy:
4 rounds
Run x 400 meters
15 x full squat snatches touch and go unbroken with 95 Lb

If the round of squat snatches is not unbroken the full round does not count. :-)

Comment #14 - Posted by: santi at July 15, 2013 7:06 PM

I vote for 'Nancy' with pistol overhead squats!!

Comment #15 - Posted by: Sarah at July 15, 2013 7:50 PM

Like normal Nancy, but the athletes have to run the 400 with their barbells. Use of the barbell as a weapon is highly encouraged during the run...

Comment #16 - Posted by: Wes - M/21/6'0"/183 at July 15, 2013 7:53 PM

Naughty nancy will most likely be the same couplet but with either more rounds, more distance, more weight....all three combined knowing castro's genius mind

Comment #17 - Posted by: Brad at July 15, 2013 7:54 PM

22:16

Comment #18 - Posted by: Brandon L. at July 15, 2013 8:31 PM

"Naughty nancy"

5 RFT:
1 mile run
30 OHS @ 115 lbs

??????

Comment #19 - Posted by: Ben at July 15, 2013 8:38 PM

5 Rounds:

800M Run
135# OH Squats 15 Reps

Comment #20 - Posted by: Tim at July 15, 2013 8:41 PM

I'm thinking the OHS will just be heavier. I'd bet on 135 or 185, maybe 225. Shlt, 225 would be serious. Gotta lift it off he ground yourself. Studs would do snyches with 3sets of 5 or better.

Ha, if its 225 I'd love to see how that last run goes...

Comment #21 - Posted by: aemory at July 15, 2013 9:54 PM

5/10 rft
400m/800 run
15/30 ohs
that sounds unrealistic? but that or something of that caliber is in store no doubt every year this gets more insane
... and also run is done with weight vest of 50#... and while wearing a gas mask... and in a hazmat suit...the run is done in sand or water or puke.... and in a sauna... while carrying all your food and gear and water for the rest of the duration of the games... and while solving complicated math problems after each round and the round must be redone if the answer is incorrect... there is no correct answer... the games the sole survivor wins... waivers stand in court... everybody wins ... except all who died ... may they rest in peace.
what a twist! to ensure no one cheats fill the sauna with nerve gas
even still this will probably seem casual compared to the actual events the games have in store

Comment #22 - Posted by: f-bomb at July 15, 2013 10:08 PM

5/10 rft
400m/800 run
15/30 ohs
that sounds unrealistic? but that or something of that caliber is in store no doubt every year this gets more insane
... and also run is done with weight vest of 50#... and while wearing a gas mask... and in a hazmat suit...the run is done in sand or water or puke.... and in a sauna... while carrying all your food and gear and water for the rest of the duration of the games... and while solving complicated math problems after each round and the round must be redone if the answer is incorrect... there is no correct answer... the games the sole survivor wins... waivers stand in court... everybody wins ... except all who died ... may they rest in peace.
what a twist! to ensure no one cheats fill the sauna with nerve gas
even still this will probably seem casual compared to the actual events the games have in store

Comment #23 - Posted by: f-bomb at July 15, 2013 10:09 PM

Naughty Nancy

5 rounds for time
run 400m wearing 40 lb vest (20 lb for the ladies)
15 OHS, 115 lb (85 lb for women) while wearing vest.
Every 3 minutes, drop and do 15 burpees (with vest).
20 min time cap.

If you want to make it more evil, the athletes can run up and down that hill in the stadium as part of the 400m.

Comment #24 - Posted by: sdt at July 15, 2013 10:14 PM

I'm going with:
Naughty Nancy
5 rnds for time
400m run, carrying 2x25 lb plates
Load bar (axle?)
15 OHS
Unload bar

Comment #25 - Posted by: Ken at July 15, 2013 10:33 PM

Not going to lie, these photos are why I love Crossfit. No where else could a photo like this one be taken, than at a CF box. 3…2…1…GO!

Comment #26 - Posted by: Victor 180/26/6'1" at July 15, 2013 11:39 PM

Not going to lie, these photos are why I love Crossfit. No where else could a photo like this one be taken, than at a CF box. 3…2…1…GO!

Comment #27 - Posted by: Victor 26/180/6'1" at July 15, 2013 11:39 PM

Nancy with kettlebells would be a cool twist.

Comment #28 - Posted by: Gavin Carmody at July 16, 2013 1:11 AM

18:30 65# ohs
M/34/150

Comment #29 - Posted by: Jeremy at July 16, 2013 2:10 AM

I think that it will be the same work out, but they will only allow competitors named Nancy to take part. Then during the event, anyone who misses a rep has to sit on the stairs to think about what they did.

Comment #30 - Posted by: brad at July 16, 2013 2:47 AM

16:18 rx

Comment #31 - Posted by: gb 45/m/71"/185# at July 16, 2013 3:07 AM

15:43 RX'd

Comment #32 - Posted by: Deacon M/29/75"/195 at July 16, 2013 3:20 AM

Naughty Nancy

Running with sandbag or an odd object
OHS with Sandbag or any odd object

Comment #33 - Posted by: George at July 16, 2013 4:16 AM

m/43/5'8"/180

Scaled to 65#
17:48
compare to May 6, 2013 of 26:40

Naughty Nancy
400m run
Bleacher run
OHS 115#

Comment #34 - Posted by: Mike Andridge at July 16, 2013 4:24 AM

17:53 @ 65# (pr by 0:57 over 130506)

Comment #35 - Posted by: Joe Northside m/34/70"/200 at July 16, 2013 4:26 AM

M/35/5'9"/178lbs

Run 3.4M @ 26:34

then had Nancy

22:10 75lbs OHS

Comment #36 - Posted by: Mike Vida at July 16, 2013 4:35 AM

M/32/5'6"/154
20:31 Rx'd

Comment #37 - Posted by: Nilson Almeida at July 16, 2013 4:39 AM

Rx, male
15:20

Offseason....

Comment #38 - Posted by: Z at July 16, 2013 4:45 AM

M/45/5'11"/200

18:51

Comment #39 - Posted by: nutfam at July 16, 2013 5:14 AM

5 RDS:
800 m Run
95# OHS @ 50, 40, 30, 20, 10 reps per round

Comment #40 - Posted by: Jeff_D at July 16, 2013 5:16 AM

"Naughty Nancy Kerrigan"
Before starting, Tonya Harding smashes your knee with a baton; then:

5 rounds for time
Run 400 meters
135 pound Squat Snatch, 10 reps
7 Muscle-ups

@Mike Andridge - incredible progress!

Comment #41 - Posted by: Joe Northside m/34/70"/200 at July 16, 2013 5:30 AM

18:40 Rx'd

Comment #42 - Posted by: Victor 26/180/6'1" at July 16, 2013 5:40 AM

Last night, I got a call from my wife who happens to be at the beach with our kids. She said that our Aunt Nancy passed last night after a long three year battle with cancerous tumors in her brain. My wife and I grieved and shared a few Nancy memories and just before I got off the phone I clicked on the main Crossfit site to discover today’s WOD was “Nancy.” We were both dumbfounded. I dedicated today’s WOD to our Aunt Nancy. RIP Aunt Nancy, you will always be in our thoughts and hearts. Peace.

“Nancy”

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

14:36 as Rx’d

I got emotional a few times during the runs.

Comment #43 - Posted by: murphinator - M/5'10"/185/39 at July 16, 2013 5:54 AM

17:45 with 45# barbell
3-month-old CrossFitting gal :)

Comment #44 - Posted by: Dawn at July 16, 2013 5:56 AM

F/51/5'6/122
21:01@65#
pr by 14 seconds and 10# more
Pull ups 11/8/7/7/6
Kenpo practice 1 hour
Shoulders fried make up the cleans and burpees on rest day

Comment #45 - Posted by: D.S. at July 16, 2013 6:03 AM

Scaled to 65# OHS - 16:07(PR)

Comment #46 - Posted by: MCross at July 16, 2013 6:09 AM

24:50

Lost at least a minute per round from walking to and from the door to my squat rack area.

Comment #47 - Posted by: BW at July 16, 2013 6:12 AM

24:18 as Rx'd

29/M/5'9"/165

Comment #48 - Posted by: SGA at July 16, 2013 6:32 AM

logsitall aggregate stats for nancy:

median all: 17:06
median women: 17:01

U19 15:38
20-30 16:33
30-40 17:51

Are there other stats that would be useful for a workout?

I've been working on a way to automatically display the percentile when a CF workout is logged... maybe useful?

-bill

Comment #49 - Posted by: bill patton at July 16, 2013 6:33 AM

19:45

Stapleton rec center.

Comment #50 - Posted by: D. Peterson at July 16, 2013 6:48 AM

I'm reluctant to post my time:
5 (or 6?) rounds, scaled to 75#
22:55
I hate to go brain dead in a WOD and lose track of the rounds.

100506: 19:23 w/ 80#

Comment #51 - Posted by: Jim R. M/50/5'8"/160 at July 16, 2013 7:09 AM

#40/murphinator, so sorry for your loss. But in looking for glimmers of light buried in the pain, I'm glad you were able to commemorate her with this morning's WOD.

Comment #52 - Posted by: Jim R. M/50/5'8"/160 at July 16, 2013 7:13 AM

Murphinator, sorry for your loss but I'm glad you were able to think of her during the WOD today and that you have so many good memories of her.

Comment #53 - Posted by: Deidre at July 16, 2013 7:26 AM

34/M/5'6"/156

5 rounds

run 400 meters
95lb overhead squat - 15 reps


Time: 19:34

Dragging today :-(

Comment #54 - Posted by: Matt at July 16, 2013 7:28 AM

Sub 500 m and two flights of stairs for each 400 m. otherwise rx'd. 19:04.

Comment #55 - Posted by: Kyle Bisceglie 46/m/5'10"/180 at July 16, 2013 7:52 AM

Murphinator, I'm so sorry for your loss. Thinking about you and your family. May your Aunt Nancy RIP.

Brad/#28, that made me laugh.
Dawn, good job! I'm 3.5 months back to CF myself.
D.S., kicking butt. Nice PR today.
Bill Patton, I'd love to see female masters stats, especially 40-44 and 45-49.

My WOD Today 19:10 at 65# (45 pound bar + 20#kb in backpack, no plates at home).
My WOD 100506 18:57 at 50#. I was slower but had to break the OHS sets with the added 15 pounds.
The good news, my 400s were :15 to :20 faster and I ran each one faster than the one before.

Comment #56 - Posted by: Glorybelle (F/44/5'5/134) at July 16, 2013 7:55 AM

Prediction for Naughty Nancy:
Rd1: 800M run, 175#OHS x 15
Rd2: 1000M run, 155#OHS x15
Rd3: 1200M run, 135#OHS x15
Rd4: 1400M run, 115#OHS x15
Rd5: 1600M run, 95#OHS x15

If it ends up being something like this, then God help them!

Comment #57 - Posted by: Eric at July 16, 2013 8:09 AM

M 42/185/6'
11.17.

Comment #58 - Posted by: Mike at July 16, 2013 8:28 AM

M /42/185/6'
Just 3 rounds. 11.17.

Comment #59 - Posted by: Mike at July 16, 2013 8:32 AM

Massively scaled to:

runs on the elliptical
ohs with pvc pipe only

11:13

Comment #60 - Posted by: Kevin C. (M/54/5'11"/182) at July 16, 2013 8:41 AM

First WOD from crossfit.com and new to crossfit.
49 male - 170 lbs
Use treadmill for run (1/4 mile)
Dropped weight to 65 lbs
Total time 25:38.0
I think I will really like crossfit!!!!

Comment #61 - Posted by: Mark at July 16, 2013 8:43 AM

Murphinator- Very sorry to hear about your Aunt Nancy. A very emotional workout for you today, I'm sure.

Very nice work today D.S., Joe Northside, and Glorybelle!

Jim R.- Just figure you did 6!

Comment #62 - Posted by: Kevin C. (M/54/5'11"/182) at July 16, 2013 8:44 AM

20:20 Rx

Day two of WOD.. good sweat goin

Comment #63 - Posted by: Silas at July 16, 2013 9:03 AM

W/U:
3RFT
15 Knees to elbows
50m Waiters carry, 30#
15 KBS, 45#

WOD:
Scaled 75#
16:08

Comment #64 - Posted by: Ian J (M/31/5'6"/150) at July 16, 2013 9:06 AM

2013-07-16: 14:48. (2:33-3:13)
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 #65 - Posted by: gs at July 16, 2013 9:07 AM

m25_ 5'8/165
mod: #65

22:22

Comment #66 - Posted by: aaronsanphoto.com at July 16, 2013 9:10 AM

First workout after over a year, scaled to 65#.
16:48.

Comment #67 - Posted by: AJH at July 16, 2013 9:14 AM

Rx'd

18:12 (PR)

Comment #68 - Posted by: Alex M/23/6'0"/183 at July 16, 2013 9:17 AM

"Naughty Nancy"
Same concept as 13.5 only with Nancy.

As many rounds/reps as possible:
400m run, 95lb OHS 15 reps with a minimum rounds per x minutes time cap requirement in order to move on to the next round.

Comment #69 - Posted by: ChrisPGH at July 16, 2013 9:19 AM

17:42

OHS are not my friend. Done outside; hot and very humid today in S. TX. Last run was undoubtedly >2:00.

Comment #70 - Posted by: Bill M. m/48/5'3"/135 at July 16, 2013 9:26 AM

murphinator -- very sorry to hear of your loss. It was nice that you were able to honor your Aunt with today's workout, and with a great performance too.

Comment #71 - Posted by: Bill M. m/48/5'3"/135 at July 16, 2013 9:28 AM

21:23 as rx'd

Comment #72 - Posted by: SB at July 16, 2013 9:29 AM

17:15 rxed. All rounds unbroken just too slow on the runs.

Semper Fi

Comment #73 - Posted by: Bob. M/42/192/6' at July 16, 2013 9:31 AM

"naughty nancy"
5 rounds for time
1000m row
15oh squat 115#

Comment #74 - Posted by: ChrisCross at July 16, 2013 9:36 AM

Kevin, you are so kind. If I only did 5, then I really was a slug today. As much as I like OHS, my shoulders increasingly dislike them.

Comment #75 - Posted by: Jim R./50/5'8"/160 at July 16, 2013 9:39 AM

Jim R. -- I long ago gave up relying on my mental faculties (such as they are) to count rounds, so I just grab a few pebbles or pennies to keep count. This presents a minor problem on a long track run where I'm holding a big handful of pennies and trying to toss one each lap, but it works pretty well. The last thing I would ever want to do would be a 6th round of Nancy : )

Comment #76 - Posted by: Bill M. m/48/5'3"/135 at July 16, 2013 9:39 AM

We did a "Naughty" wod at my box one time and what we did was sub the Rx'ed run for double the ammount of rowing.

Comment #77 - Posted by: ChrisCross at July 16, 2013 9:39 AM

Jim R. -- I'm with you; I can see the day coming when I will no longer do OHS or snatches because my shoulders do not like that wide overhead position. As the philosopher said, a man's got to know his limitations.

PS I wrote another post to you but it's in the filter

Comment #78 - Posted by: Bill M. m/48/5'3"/135 at July 16, 2013 9:46 AM

@Murphinator - powerful story, thanks for sharing... sounds like this benchmark became a personal Hero WOD. Great effort for your aunt.

@Kevin C - thanks!

"Naughty Nancy Kerrigan" WOD in the filter...

Comment #79 - Posted by: Joe Northside m/34/70"/200 at July 16, 2013 9:47 AM

16:56...

Comment #80 - Posted by: Plinio Lopes Neto at July 16, 2013 9:48 AM

19/f/5'5"/142

First time doing Nancy, second time doing OH Squats!

Scaled:
400m run
15 OH Squats 33#

21'08" unbroken

Comment #81 - Posted by: Kendy at July 16, 2013 9:50 AM

First ever CF workout.
27:08 65# ohs

Comment #82 - Posted by: chad at July 16, 2013 9:58 AM

Lots of rain here this AM. Did a Rowing "Nancy"

5 rounds for time of:
500 meter row
95# OHS 15 reps

Time: 16:32.

Comment #83 - Posted by: Kurtis at July 16, 2013 10:01 AM

M / 40 / 181 /5'7

5 rounds
Run 400 meters
48lb overhead squat - 15 reps

Time: 20:34

Comment #84 - Posted by: B. Connolly at July 16, 2013 10:27 AM

m/49/170/5'5

19:00 Rx'd

Comment #85 - Posted by: rob at July 16, 2013 10:30 AM

F/38
32:55
55# scaled

Comment #86 - Posted by: Amey at July 16, 2013 10:30 AM

as rx'd

25:47

Still learning the OHS! They were brutal especially outside.

m/6'1"/210/34

Comment #87 - Posted by: kris at July 16, 2013 10:46 AM

Daniel / M/29/6'3'/210 lbs
First time doing this one:
Nancy-Rx-15:40

Comment #88 - Posted by: Daniel M at July 16, 2013 11:05 AM

m/34/5'11"/182

As rx'd w/99#

16:58

Comment #89 - Posted by: m t cowboyd at July 16, 2013 11:21 AM

Scaled to 45#
19:37

Comment #90 - Posted by: Matt G. at July 16, 2013 11:21 AM

45# ohs 19:35

i measured this time,last time 130506 ran closer to 250 meters

Comment #91 - Posted by: ccraft at July 16, 2013 11:25 AM

M/22/78 kg

First time Nancy

Scaled OHS to 40 kg (88 lbs)
Time: 9:36

Comment #92 - Posted by: Staffan at July 16, 2013 11:36 AM

Nancy as RX'd, 16:45- not bad for an old lady!

Comment #93 - Posted by: Jodi at July 16, 2013 11:44 AM

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

Last time: 16:34

This time: 18:50

WU squats 3x5 at 235#. My first and last(!) sets of OH squats were unbroken, otherwise broken into two sets, except once when I couldn't get the first rep. Definitely a balance thing. Too much resting and the running could have been faster (hung out between 8.7-9.2 on treadmill after first round). Still intense though.

Comment #94 - Posted by: gremnatious 32/m/6'1"/180 at July 16, 2013 11:50 AM

first time doing this RX'd and surprised myself with a 13:25.

I took my stuff to the park where I know a 400 meter run is and set up my bar along the path.

I used a wall ball as a depth gauge. I have used it every WOD with OHS since I bought it and it has really helped me with figuring out how low to go.

My 6 yr old did his version inside the tennis courts. He never quits so neither could I :)

Comment #95 - Posted by: brien at July 16, 2013 11:51 AM

Rx'd 16:30 from crossfit34

Comment #96 - Posted by: eki at July 16, 2013 12:04 PM

22:36 rx'd did my first string of unbroken OHS i tried the movement before and couldn't do more than 5, today i made the 15 reps no problem. crossfit is a sport of improvement slow and steady your getting stronger. You just dont realize it until you manage to do something you couldnt do before. i love it.

Comment #97 - Posted by: yamil cruznavarro at July 16, 2013 12:16 PM

23:22 as RX'd

Comment #98 - Posted by: Seth at July 16, 2013 12:23 PM

27/5'10"/178

5 rounds:
400m run
75lbs overhead squat (modified from 95lbs to make sure my form was good)

15:07

*93 degrees on Long Island today

Comment #99 - Posted by: Dan at July 16, 2013 12:27 PM

46M 6'1" 205
5x of
400m Row
95# Front Squat 15x
21:09

Comment #100 - Posted by: Christopher Borders at July 16, 2013 12:29 PM

19m 34s after Crossfit Mayhem wod

Comment #101 - Posted by: Pt W at July 16, 2013 12:38 PM

1- 800 meter run (forgot it was supposed to be 400 meters- one of the few things us old folks can do really fast- that is forget what we were supposed to do!)
15 OHS with bamboo pole
400 meter run + 15 OHS bamboo pole
400 meter run + 15 OHS @ 30#
400 meter run + 15 OHS @ 30#
15 OHS bamboo pole
19:25

Comment #102 - Posted by: Chuck B 55/5'11"/165 Two year Pancreatic Cancer Survivor- Thank you Lord Jesus! at July 16, 2013 12:43 PM

Murphinator- sorry for your loss, a nice way to honor your Aunt.

Comment #103 - Posted by: Chuck B 55/5'11"/165 Two year Pancreatic Cancer Survivor- Thank you Lord Jesus! at July 16, 2013 12:49 PM

26 / M / 5'9" / 140lbs

I'm trying out CrossFit Strength Bias for awhile, so:

Deadlift 3-3-3

215-240-(260-260-260F)

Grip gave out on the last one.


Then,
Nancy scaled to 5 rounds of
200m run
95lb overhead squat x5

10:55

Comment #104 - Posted by: BC at July 16, 2013 1:07 PM

17:41

Scaled:-

Run upto 600m to compensate for treadmill to get up to speed.
OHS 20 kg, 44 lb.

Comment #105 - Posted by: Simon Boote M/42/80kg/6' at July 16, 2013 1:08 PM

“Naughty Nancy”
5 rounds for time of:
400m stadium/stair run through crowd with 95lbs(1) sandbag
190lbs or 95lbs(2) sandbag bandbell bar OHS, 15

Sandbags will be attached to bandbell bar with jump stretch bands
both sand bags must cross finish line at the end of round 5 to stop time

Comment #106 - Posted by: Dallas at July 16, 2013 1:14 PM

as Rx but should have scaled- all OHS sets broken- struggled on last round to keep active shoulders and good form.

33:28
M/56/185#/5'8"

Comment #107 - Posted by: Mike at July 16, 2013 1:18 PM

Naughty Nancy:

400M handstand walk stopping every 80M for
15 OHS (115W/155M)

Comment #108 - Posted by: Al at July 16, 2013 1:27 PM

Modified for my CoCr & Polymer Knee
5 rounds for time of:
800 meter Bike (fixed gear)
100 pound Sandbag Zercher squat, 15 reps
13:49
Être prêt
M/55/6’/210

Comment #109 - Posted by: Pete In Sun City at July 16, 2013 1:28 PM

19:03 PR. Second time doing this WOD

Ran at 8.5
Did 35# OHS this time :) so happy!

Last time was 19:13 but had subbed 65# front squats as I was not able to do OHS yet.

Comment #110 - Posted by: Trina at July 16, 2013 1:49 PM

Naughty Nancy
5 rounds for time
800 meters
185 over head squat 15 reps

that's my guess!

Comment #111 - Posted by: dan from florida at July 16, 2013 2:13 PM

21:07 rx'd

m/24/5'9/144

Comment #112 - Posted by: Luis at July 16, 2013 2:27 PM

Medium heavy Nancy
400m run
115lb ohs 15 reps
15:00 flat

Comment #113 - Posted by: Troy at July 16, 2013 2:27 PM

Arrrgh. Miko is out of the Games due to injury. Bummer.

http://games.crossfit.com/article/mikko-salo-withdraws-2013-games

Comment #114 - Posted by: Gavin at July 16, 2013 2:47 PM

17:22

Subbed OHS with 16 kg kb goblet squats

F/33/5'8/158

Nancy is a bitch!

Comment #115 - Posted by: Ingeborg at July 16, 2013 2:52 PM

16:27 Rx'd.

2:21 improvement from 5/6/13. Maybe this CrossFit stuff works ;)

Comment #116 - Posted by: Kris m/36/5'10"/165lbs at July 16, 2013 2:53 PM

thanks to all who replied. she is definitely in a better place and no longer suffering. glad i got to lay it all out for her during this WOD.

Comment #117 - Posted by: murphinator - M/5'10"/185/39 at July 16, 2013 3:01 PM

14:10 pr

Comment #118 - Posted by: mlt at July 16, 2013 3:16 PM

37/6'1"/165 : 17:26 - hotel gym, used 60lbs dumbbell for oh sq

Comment #119 - Posted by: Markd at July 16, 2013 3:17 PM

Shoulder Press 1-1-1-1-1-1-1 reps (no rack)
65 - 95 - 115 - 125 - 135(f) - 135(f) - 115

100 Double-unders for time
2:00 (pr by 0:12 over 130709)

Comment #120 - Posted by: Joe Northside m/34/70"/200 at July 16, 2013 3:38 PM

Day 29 of 30 finished!

16:54 rx

Felt pretty good

Kevin - 19:49

Comment #121 - Posted by: Rob Hole M/45/5'10"/180 at July 16, 2013 3:43 PM

m/47/5'9"/210 : 17:00 Rx weight but sub'd back squats for OH squats (nursing arm injury)

Comment #122 - Posted by: John at July 16, 2013 3:45 PM

Rx'd 13:25 with heavy snatch and military press workout before

Comment #123 - Posted by: Tim at July 16, 2013 4:01 PM

Rob Hole, look at you go. 29 out of 30 and no doubt you'll keep going.
Kris/#103, it truly does work. I've got 3.5 months, two sizes 13 pounds gone, and some PRs to prove it. :)
Ingeborg, I agree, she is.
Trina, Chuck B and Jodi, nice work.
Amey, way to go. Keep at it.
Kevin C, you got it done. I say protect those shoulders!

Comment #124 - Posted by: Glorybelle (F/44/5'5/134) at July 16, 2013 4:27 PM

19:16 Rx.

Last time 15:46 but it was scaled to 65 pounds.

Warm up row 500 m. Cool down 100 double unders. Only 97 degrees here in Phoenix.

Comment #125 - Posted by: Gavin at July 16, 2013 4:37 PM

Nancy 17:57 Rx.

This is a PR although my 2008 log said I did it sub 16:00 I don't think I was using full squats back then.

Thanks

Comment #126 - Posted by: mikeyb m/52/182 at July 16, 2013 4:42 PM

My guess is that they will double the rounds 10 rounds for time or they could double the reps 5 RFT 800m run and 95# Overhead squats for 30 reps.

Comment #127 - Posted by: PeterC at July 16, 2013 4:47 PM

19:50 as rx'd

Comment #128 - Posted by: Rowan (M/48/5'5"/150) at July 16, 2013 4:51 PM

M/23/5'11"/185.5

15:17.2 RX'd

PR by 2:34.2. treadmill.

Comment #129 - Posted by: Miles Forks at July 16, 2013 5:09 PM

3 weeks ago: 18:08 RX'd

Tonight: 14:49 RX'd

Comment #130 - Posted by: Cameron Z at July 16, 2013 5:17 PM

Bill M., thanks...its still stuck and will check back later this evening.

Saludos,
Jim

Comment #131 - Posted by: Jim R./50/5'8"/160 at July 16, 2013 5:19 PM

18:17 rxd

Comment #132 - Posted by: Bud at July 16, 2013 5:54 PM

18:48 at 90 lbs.

400's cross-country behind my barn, whoop!

Comment #133 - Posted by: james.patrick [M/51/66"/135] at July 16, 2013 6:03 PM

M/28/185
Rxd 12:06
PR!

Comment #134 - Posted by: Marc at July 16, 2013 6:08 PM

6 rounds
dumbell burpee deadlift and 200M run (1/2 Tumelton)
45# dumbells
135# olympic bar
55# currly bar (add curl to deadlift)

Comment #135 - Posted by: Arcticelf at July 16, 2013 7:16 PM

M/43/6'00"/315#
Not A RUNNER!
As RX'd: 30:15

Comment #136 - Posted by: David Smith at July 16, 2013 7:27 PM

Scaled 75# OHS time 23:50 first time doing

Comment #137 - Posted by: TofuTone at July 16, 2013 7:38 PM

20:08 vs
18:33 5/8/13
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

56/5'10"/172

Comment #138 - Posted by: kevin o at July 16, 2013 7:41 PM

16:38 used 35lbs dbells in place of 95 lbs barbell . Is that the equivalent of weight? Been trying to findout on other sites . My gym is at work so minimal weights.


5'11/ 203/50 year old male.. Old body

Comment #139 - Posted by: Kwaney at July 16, 2013 7:42 PM

18:22 rx

Comment #140 - Posted by: Matt m/30/165/5'9 at July 16, 2013 8:14 PM

13:23 as Rx'd

Comment #141 - Posted by: phill 37°21'41"N 118°23'43"W at July 16, 2013 8:23 PM

@Kwaney #124,

a often used measurement is the weight minus the bar, or simply the weight of the bumpers.

So a rough equivalent would be 45 pound dumbell in each hand. Your 35s are close, since you might want to scale it anyway. Well done.

Comment #142 - Posted by: Gavin at July 16, 2013 8:25 PM

"Nancy"

Subbed 75 tuck jumps for 400m run
Scaled to 74# OHS

5 rounds for time of:
75 tuck jumps
74 pound(33.5kg) Overhead squat, 15 reps

16:12

Comment #143 - Posted by: Saganamooo/M/24/5'5"/132(60kg) at July 16, 2013 8:27 PM

20:52

Rx but treadmill 400's.

Comment #144 - Posted by: Stox at July 16, 2013 9:22 PM

16:25

Scaled OHS to 35kg

Comment #145 - Posted by: Brett (25/M/188cm/77kg) at July 17, 2013 12:04 AM

F/43/5'6"/140

65#

21:00

Comment #146 - Posted by: mom to five at July 17, 2013 5:30 AM

row 500m x 5
40kg x 5

23.17

Comment #147 - Posted by: marc 43/200/6' at July 17, 2013 5:41 AM

16:07 rx'd

Comment #148 - Posted by: Jake Kiddoo at July 17, 2013 5:52 AM

m/5'11"/205/ 52 years old
18:48 as prescribed

Comment #149 - Posted by: Tim at July 17, 2013 6:00 AM

13:35
Kept 400"s sub .88sec.

Comment #150 - Posted by: ART/M/44/5'5"/150 at July 17, 2013 6:40 AM

11:51(PR)

Comment #151 - Posted by: Kevin: M/41/195/6' at July 17, 2013 7:40 AM

Rx. 12:03

Comment #152 - Posted by: Murner at July 17, 2013 9:12 AM

Rx. 12:03

Comment #153 - Posted by: Murner at July 17, 2013 9:13 AM

18.38 rx'd

Comment #154 - Posted by: JBS at July 17, 2013 9:55 AM

400 meters on sand and scaled weight to 75 lbs.
21:46

Comment #155 - Posted by: Ben at July 17, 2013 10:02 AM

M 270 6'2" rxd I hate ohs

Comment #156 - Posted by: nick at July 17, 2013 10:08 AM


7/17/13: 24.41 rx.
10/15/10: 17.31 @65#. PR! First real WOD after 2 months of SS.
18.02 last with 65#.

Comment #157 - Posted by: JonNYC xfit since 6/08 44/M/175/5'11" at July 17, 2013 10:33 AM

15:53 as rx'd
all rounds unbroken
Ran on treadmill at 10 for all rounds.

Comment #158 - Posted by: MAGNUS 27/5'8"/155-160 at July 17, 2013 10:38 AM

comleted on Wed
Elliptical runs
45# bar overhead squats

14:45 PR

A tribute to you Jim R, I did a sixth round
final time 17:05. Just for grins and more sweat
Bill M overhead squats are my enemy too.
Some day I am going to have to say no.

A special note to say Happy Birthday Carole!

Laura f/50/5'7/155

Comment #159 - Posted by: power-girl at July 17, 2013 10:44 AM

RX'd...19:40

Comment #160 - Posted by: MannyF M/42/71"/215 at July 17, 2013 11:30 AM


50#
[15:16]

my 2nd time doing it, unbroken and much more stable this time through

Comment #161 - Posted by: Windlord at July 17, 2013 11:55 AM

100 pull ups

Comment #162 - Posted by: MÜR at July 17, 2013 12:42 PM

18:41 rx
M/31/5'6"/185

Comment #163 - Posted by: McNerney at July 17, 2013 12:54 PM

35/M/5'9"/182/2 yrs xfit

16:45 w/10lb weighted vest

Comment #164 - Posted by: Sanjo Monster at July 17, 2013 1:01 PM

M/47/180lbs/6'0"

15:42 RX

Comment #165 - Posted by: DLW at July 17, 2013 1:57 PM

M/36/5'4"/143lbs
As RX'd
15:20

Comment #166 - Posted by: Matt Burritt at July 17, 2013 3:20 PM

Rx'd 16:27

Comment #167 - Posted by: Trevor M/5'10"/195/28 at July 17, 2013 5:03 PM

16:14

Comment #168 - Posted by: myles456 at July 17, 2013 5:04 PM

18:17

28/m/165/5'5"

Comment #169 - Posted by: Phil at July 17, 2013 5:27 PM

Prev: 15:00
Today13:03!!'

Not sure how close to 400m my runs are used map my run to set distance. Regardless, I used same route as last time. Seeing really good progress on all my times lately. Looks like a lot of people are pr'ing as well!!

Comment #170 - Posted by: hollyhog at July 17, 2013 5:33 PM

M/35/6'3"/200

12:44

Prev:
12:07
12:38

Comment #171 - Posted by: Ben S at July 17, 2013 5:56 PM

14:52
Rx'd

M/36/5'11"/187

Comment #172 - Posted by: Dan at July 17, 2013 6:04 PM

I think Naughty Nancy would be overheads at 135, and sub 40m handstand walk for the 400m run....

Comment #173 - Posted by: Nick at July 17, 2013 6:17 PM

38kgs (85lbs)
sub run 1000m indoor cycle
18:40

Comment #174 - Posted by: lucio1928,M/41/182cm/96kg at July 17, 2013 6:36 PM

19:50 @ 65lbs

+2:30 from last time :(

Comment #175 - Posted by: abh f/27/5'5/130 at July 17, 2013 6:42 PM

20:39...scott 25:45

Comment #176 - Posted by: Pacers at July 17, 2013 7:15 PM

15:14 (rx) Feliz con mi mejora desde la ultima vez, que no podia levantar los 42,5 kg !

Comment #177 - Posted by: Agustin Depasquali at July 17, 2013 7:47 PM

Scaled to accommodate
400m row
55lb OHS
16:45

Comment #178 - Posted by: Jdel78 at July 17, 2013 7:50 PM

Did this today instead...

Time: 17:34

Scaled OH Squats to 45#

I hate running. 95 degree hot/humid MD weather makes it even worse.

Tossed in some "naughty" with 3x12 bodyweight extensions at the end.

Comment #179 - Posted by: Angelina my Bambina at July 17, 2013 9:12 PM

Just starting to do the WOD religiously:
19:37 RX'd
M/30/6'0"/185

Comment #180 - Posted by: Adam G at July 17, 2013 9:55 PM

15:37 Rx'd

Comment #181 - Posted by: Nathan 38/210/6'0" at July 18, 2013 2:34 AM

M/25/179/5'10"

Time as Rx'd 20.37

Pretty upset with myself I know I can do better.

Comment #182 - Posted by: JoeyT Rochester at July 18, 2013 5:42 AM

1st Nancy in May 2013: 28:07
July 17: 24:43

Also discovered that my 400m run, according to Goggle Maps, is closer to 600m, according to GPS.

M/48/5'9"/164

Comment #183 - Posted by: Roger in Phx at July 18, 2013 7:36 AM

17:07 as rx'd. All sets unbroken.

Comment #184 - Posted by: Mike S. M/44/190 at July 18, 2013 11:18 AM

did row 500M instead of run cause of bum ankle
18:48 OH sq as rx'd

Comment #185 - Posted by: Bells at July 18, 2013 12:13 PM

Scaled to 65#
22:30

Comment #186 - Posted by: TheodoreBallgamePhd at July 18, 2013 12:32 PM

Naughty Nancy would consist of:

10 rounds:

400 meter obsticle course run w/ 95lb sand bag
(including 20ft rope climb)

95 lb sandbag overhead squat, 30 reps

Comment #187 - Posted by: babwe at July 18, 2013 12:37 PM

subbed treadmill runs at 1% incline (first round at 9mph, rest at 8.5)

all OHS unbroken - can cut time through transition and just running faster

16:05 (rds ranged from 3min-3:22)

Comment #188 - Posted by: Saam at July 18, 2013 1:16 PM

14.31 with 45# barbell. should have gone heavier.

Comment #189 - Posted by: wescampo at July 18, 2013 3:26 PM

22:39 rx

Comment #190 - Posted by: fathertyme 35/m/6'/175# at July 18, 2013 4:25 PM

M/35/5'11/195

15:40 RX'd.

Comment #191 - Posted by: js at July 18, 2013 5:47 PM

1/3 rather than 1/4 mile run

21:05

45/m/5'8"/162

Comment #192 - Posted by: rlhamel at July 18, 2013 6:24 PM

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

Mara:
15lbs and 4 rounds
18:20

Comment #193 - Posted by: brett_from_wylie at July 18, 2013 6:27 PM

14:06 - over a minute off PR (probably due to heat)

Comment #194 - Posted by: Jetté 43/M/5'11"/175 at July 19, 2013 8:20 AM

@ 2.0 runs on the road only. Not to speed bump.
12:31

Comment #195 - Posted by: Jeff & Charity @ CF Snohomish at July 19, 2013 8:44 AM

21:29

Pretty hot and humid here on the TX gulf coast.

Comment #196 - Posted by: vince_s at July 19, 2013 9:21 AM

Just looked back at my May time - WOW!!

I am now 4:30 worse! Time to step it up!

Comment #197 - Posted by: vince_s at July 19, 2013 9:26 AM

15:10 as rx'd

Comment #198 - Posted by: Casey Ray at July 19, 2013 3:03 PM

13:33 women's RX - was interupted for 30 sec to a min. Not sure.
F/35/5'8"/144

Comment #199 - Posted by: Rachel Gamallo at July 19, 2013 6:58 PM

Ran 11 mph 1st round, 10 mph last 4; OHS unbroken.

As rx'd:

19:42

Comment #200 - Posted by: dsm19 M / 34 / 6'0 / 210 at July 20, 2013 5:47 AM

subbed:

65# overhead squat (unbroken...which is rare for me)
240 alternating leg single leg jump ropes

18:23

Comment #201 - Posted by: pickle93 (m/42/6'/185) at July 20, 2013 7:07 AM

Rx 17:58

Comment #202 - Posted by: BenH M/32/5'9/165 at July 20, 2013 9:08 PM

23:00

Comment #203 - Posted by: SF at July 22, 2013 5:50 AM

3 rounds unbroken
4th round broken
5th round 6 at 95 then 9 at 65

Comment #204 - Posted by: cort at July 22, 2013 6:19 AM

22:19
Ran on treadmill
OHS - 10/5, 10/5, 10/5, 10/5, 15
Splits: 4:09, 4:39, 4:33, 4:41, 4:15
HR at end ~174

Comment #205 - Posted by: PW56 at July 22, 2013 9:39 AM

M/32/5'8"/185

A little behind - but had to circle back to one of my favorites...

15:40 rx'd. All OHS unbroken. 2+ min PR from May 2013. Happy!

Comment #206 - Posted by: Chris Luka at July 22, 2013 11:19 AM

Compare to:
120603 - 14:49
Jessica - 15:22 (65lb.)

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

Comment #207 - Posted by: B. Rhaly at July 22, 2013 4:12 PM

45/m/176cm/74kg

As rx'd

18:23

3:07, 3:45, 3:49, 3:51, 3:51

Proper warm-up with a long mobility session helped with those OHS (unbroken, in running shoes). 400m runs were slow.

Had to climb one staircase up and down each round from the weight room in the basement to the road outside.

Comment #208 - Posted by: Memuc at July 23, 2013 6:58 AM

12:24

-half depth squats due to high hamstring/tendonitis

Comment #209 - Posted by: brian p m/36/5'8"/170 at July 23, 2013 6:10 PM

(7/23) 21:29 (152/172/208)
Only 3 rds. Still have a long way to go endurance wise. Finished w/ 5HSPU, 3MU, 4HSPU, 20abmat, 4HSPU,2MU(1,f,f,1)

Comment #210 - Posted by: Mike Scott M/46/5'9"/196 at July 23, 2013 11:32 PM

M/41/5'11"/203

Overhead squat #30kg.

17:06

Compare to 130510: 18:41

Comment #211 - Posted by: Jose-Luis Morales at July 24, 2013 5:22 AM

21:17 as Rx'd

Comment #212 - Posted by: rgrP /M/41/5'8"/173 at July 24, 2013 4:10 PM

19:42 (treadmill for runs)

Comment #213 - Posted by: Rob S at July 26, 2013 3:01 PM

m/39/5'9/183
CFWU-3. Pushups only upper body. Run 400m. Dynamic stretching.
15:43
Little disapp w/time. Definitely like 400m course @ Triangle better.Slight pauses between some reps, but OHS unbr. Tried to focus on pushing on last 1/2 of run.
5/6/13:14:41 At Triangle.
6/3/12:15:36 at home.
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 #214 - Posted by: jrm at July 26, 2013 4:15 PM

24:00 pr

Runs were down the sidewalk and back into the gym, OHS all unbroken. Most of the run was a jog, some walking, but then very little rest between movements. Need to get faster runs while keeping the rest to a minimum. Last pr was at 24:16.

Comment #215 - Posted by: clark at August 2, 2013 1:53 PM

Five rounds for time:
200 meter run
95 pound Overhead squat, 15 reps

Alex A 10:09 (pvc)
Alex F 9:23 (15)
Alex M 9:28 (pvc)
Anita 11:54 (65)
Bubs 13:01 (8#)
Coach K 10:08 (65)
Elizabeth 10:04 (pvc)
Erika 10:09 (pvc)
Erin K 13:55 (45)
Frankie 10:01 (pvc)
Jacqueline 12:43 (15)
Joe 10:02 (45)
Katie B ? (15)
Katie K 13:34 (25)
Megan K 13:42 (45)
Mr. Wonsil 11:12 (25)
Mrs. Carey 12:19 (15)
Mrs. Pip 13:15 (15)
Murley 9:25 - 3 rds (35)
Ricky 10:38 (15)
Wendy 15:50 (15)
AJ ? (15)
Abby 7:08 (15) - 3 rounds
Josh 10:50 (35)
Buzz 11:09 (35)
Jay 17:11 as rx'd
Jason 16:07 as rx'd
Shannon 13:59 (35) 400m run
Katie B 11:10 (15)
Meghan 10:59 (45)

Comment #216 - Posted by: Champions Club at August 3, 2013 12:23 PM

rx'd
3:42-4:22-4:57-5:17-4:45

22:54
All ohs unbroken. Felt good!

Comment #217 - Posted by: illis 32/M/190/5'9 at August 5, 2013 12:19 PM

33/5'7"/168/M
RX 14:54

Comment #218 - Posted by: Mark Salzman at August 7, 2013 6:26 AM

45 lb. squat 19:19

Comment #219 - Posted by: Jared R at August 7, 2013 10:41 AM

M/33/5'7/168
RX 14:54

Comment #220 - Posted by: Mark Salzman at August 9, 2013 4:51 AM

"Nancy" scaled:
Run: 400m
OHSQ: 65lb x15
5 rounds, 20:56

Comment #221 - Posted by: Harpo m/46/5'7"/145 at August 10, 2013 1:29 PM

14:44 RXd.

Done 7 hrs after Kelly. Increasing Training Volume

Comment #222 - Posted by: Mighty Joe at August 12, 2013 5:59 AM

17:48 as rx'd (pr by over 5 mins)

Solid today. On home course which involves about a 30 second transition each way and course measures about 450 meters. will have to go to track to reduce time.

Comment #223 - Posted by: Ronnieboy M/50/5'9"/185 at August 13, 2013 5:16 PM

runs on treadmill

25:54

m/42/5'8/240

Comment #224 - Posted by: phat boi at August 20, 2013 12:39 AM

Warm up:
Core WOD

WOD:
"Nancy"
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps
13:28

Next time will increase weight

Comment #225 - Posted by: vic* at August 25, 2013 9:07 PM

17:33 @ 65lbs

Comment #226 - Posted by: Abh 27/f/130 at December 4, 2013 7:24 PM

^pr!!!

Comment #227 - Posted by: Abh 27/f/130 at December 4, 2013 7:26 PM

18:27 rx'd

Comment #228 - Posted by: Tormod at January 6, 2014 3:57 PM

16:37 with 100lb PB

20:30 sub 500m row 16.12.13
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 #229 - Posted by: zenoperegrinus at April 17, 2014 7:59 AM
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