Nancy
5 rounds for time of:
400-meter run
15 overhead squats
♀ 65 lb
♂ 95 lb
Post time to comments.
Compare to 230918.
Scaling:
Today’s workout is a classic CrossFit benchmark. Be sure to look back at your previous score to help you better understand your strategy for today’s effort. Choose a load that allows you to complete most of the overhead squats unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.
Intermediate option:
5 rounds for time of:
400-meter run
10 overhead squats
♀ 65 lb
♂ 95 lb
Beginner option:
5 rounds for time of:
200-meter run
10 overhead squats
♀ 35 lb
♂ 45 lb
Coaching cues:
Press up into the barbell and rotate your arms so your elbows face the ground. Do not relent on this technique throughout the workout.
Resources:
CAP Tips: Running Position Drill
The Overhead Squat
Workout Tips From 230918 With Adrian Bozman
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Comments on 241026
74 Comments
12:57, used 65lb and subbed in 19 cals on the echo bike instead of 400m run.
65#
21:35
M56/150
Nautical Nancy
65# OHS
18:50
R knee "wonky"
M/50-64 👨🏻🦳
Intermediate
21:21
Made up Nancy today, of the nautical variety given the 15+ inches of snow on the ground
5 RFT
500m row
15 overhead squats, 75#
20:35
62/5'8"/155
History...some rows, some runs
6/26/2023: untimed (65#)
8/15/2022: 23:07 (75#)
10/23/2021: about 25 min (75#)
9/28/2015: 18:44 (75#)
7/16/13: 22:55 (75#)
5/6/13: 19:23 (80#)
6/5/12: 19:30 (75#)
15:33 Rx
(Runs ~2:00-2:10, squats unbroken.)
230918: 15:39 Rx
Deo gratias
211031: 14:46 Rx PR
As Rex’s 12:58 using a treadmill
My Training on Wednesday afternoon, October 30
5 rounds for time of:(I completed 4 Rounds)
400 meter Run = 2:30 minutes
15 Overhead Squats 57 lb
I completed the Workout in 19:48 minutes
https://youtu.be/eXRARkZJ1d8
17'07
5rds
400m run
15ohs 30kg
On Rx workout
5 rounds for time: 26:23"
400 MTS Run
15 Overhead Squat 95lb
Assault Nancy (scaled)
5 RFT
25 cal Assault Bike
15 OHS (35#)
16:25
Completed on 241028 after a full day of traveling. Did not train on 241026 - too much pain in multiple joints, it was rough enough just to do normal stuff around the house.
Lots of accommodations to compensate for rehab efforts:
20’ AMRAP of 25 cal bike and 15 OHS at 30#
6+25 calories
Rx- 12:58
5 rounds of:
400m run
15 muscle snatch
time 18,56
240 single under unbroken
15 overhead squat bb@23( 8+ 7)
16’46”
+- 3’20”a round
Intermediate 18:03
21:51
Scaled 14:28
65# OHS
<8:00/mi run pace
Unbroken OHS (it was slow)
tiempos de ronda
R1 | 03:30 |
R2 | 04:09 | +39 s
R3 | 04:00 | -9 s
R4 | 04:11 | +11 s
R5 | 04:11 | 0 s
Ø 04:00 =20:01
Nancy
5 rounds for time of:
400-meter run
15 overhead squats
♂ 75 lb
M/40/210#
As Rx
20:01
M 50/180cm/77kg
5 rounds for time of:
20 burpees
10 overhead squats, 30kg
18:58
Nancy
(5Rounds)
RX :
22Cal Assault Bike
15 O.H Squats(43kg)
20:01
20:01
“Frozen Nancy”
5 rounds for time of:
400m Ski Erg
15 Overhead Squats, 95-lbs.
11:32
Beginner: 11:02
M 54/205/6’
Rxd on the reps but scaled the weight to #75.
16:44.
41/M
Nancy
5 rounds for time of:
400-meter run (sub rowing)
15 overhead squats
♂ 95 lb
Time:19:12
Rx’d: 17:26
230918: 14:41 (PR)
Was way off last effort! I know why though… couldn’t go unbroken in rds 3-5. I expected to, but it wasn’t to be. Back to working on shoulder strength/endurance.
55#
12:02
14:30
Awesome!
Rx, time 17’04’’
Great job!
5x
400m Run
15 2x15kg dumbbell OH Squat
14:43
Rx
Outside, snatch from the ground.
15:10
Compare to 230626 from the rack, on a treadmill @1° - 17:40
I'm getting much better at OH squats, thanks CrossFit!
That’s a great improvement!
Are your shoes cooling down now? Insane 🫰
Still working around a still-healing muscle strain. Made this up on the fly; a quick, fun workout.
10-8-6-4-2
bench press, 115#
hang power (more like muscle) cleans, 95#
6:30
62/5’8”/156
Previously planned 5.5 mile ruck- moderately hilly 20# plate carrier then:
Nancy Modified
5 rounds for time of:
500-meter row C2 damper 8-9
15 overhead squats with 20# body bar*
*working with a friend who's a mobility coach, so focusing on squat depth, shoulder fluidity, etc. before loading OHS
16:37
You always put in a lot of work!
Rx 16:58
Nice time @ Rx, Jonathan! Well done.
Very good!
400 m Run ( 5 Rounds)
1 round included 300 m of Assault and 100m of Run
O/H Squat
30 kgs x 15
35 kgs x 15
40kgs x 15 ( Bar dropped)
40kgs x 15 (Unbroken)
40kgs x 15 ( Unbroken)
RPE: 8
17:40 Rx
Great job!
5 rounds for time of:
100 meter meter run on Assault Air Runn
10 overhead squats
45 lb12:02
M 41 203# 69"
Rx 24:49
m/39/234
Very nice!
Same as above! Awesome.
Great work!
RX 18:43
Scaled overhead 20kg-20kg-30kg-30kg-30kg
You and me both, way to stick it out!
Good work! Especially since those OHS don't come easy!
Way to work through it. You can still do OHS, which is more than a lot of people can do.
Thanks you guys!
Subbed 400m rum with a 500m row
95 pounds
Nice work!
Excellent!
11:31
On a treadmill, no incline.
Not sure if the distances and weight were accurate.
Globo wod: if you are using a conventional treadmill use a slight incline. Subs for run are 500m row or 25/30 calories assault or echo bike. Dumbbell sub single dumbbell OHS, 8 left arm and 8 right arm, 25/35 lb dumbbell. Keep in mind that dumbbell OHS are more difficult than barbell ones so scale if needed.