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September 07, 2019

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Workout of the day


5 rounds for time of:

400-m run
10 overhead squats

♀ 95 lb. ♂ 135 lb.

Post time to comments. | Compare to 181216.

At-Home Workout

at home workout

Heel-to-toe walking progression

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Comments on WOD 190907

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Matthew LetarteSeptember 7th, 2019 at 12:02 am


Juan AcevedoSeptember 7th, 2019 at 12:06 am

That's the right word! I love this workout!!!!!!

Bryan RosenSeptember 7th, 2019 at 12:55 am

I love this workout too! Right in my wheelhouse! :D

Juan AcevedoSeptember 7th, 2019 at 12:06 am

INTENDED STIMULUS This workout is such a good combo of movements! It is a heavier variation of the classic benchmark Nancy. We have five fewer reps but more weight on the bar. Overall the work-load is very similar for both. This similarity tells us the duration and the stimulus should be very close. It is meant to be a faster workout in the 10-13 minutes range. The weight for the overhead squats should be heavier than what you usually would use for this movement. However, it should still be a weight you can do unbroken all rounds. In this workout, there should be no breaks. Run from the bar to the bar. Pick a weight that allows you to do that, and it will feel just right. It will feel awesome. Athletes that don't have the mobility to perform overhead squats can change to front squats or back squats, and add 10 minutes of overhead squat movement and range of motion practice. Commit to no breaks; you can do it! OPTION 1 5 rounds for time of: 400-m run 10 overhead squats ♀ 80 lb. ♂ 115 lb. OPTION 2 5 rounds for time of: 400-m run 10 overhead squats ♀ 55 lb. ♂ 75 lb. OPTION 3 5 rounds for time of: 400-m run 10 overhead squats ♀ 45 lb. ♂ 65 lb. NOTE FOR ATHLETES WITH MOBILITY ISSUES . Usually, athletes with mobility issues have a very fixed mindset. Lack of flexibility becomes an excuse. Don't let this happen to you. Flexibility and mobility are earned, just like strength. Some people will have more of a predisposition than others, just like strength. But most people can get to "normal" ranges of motion with work. If you lack mobility for overhead squats, start by making your air squat amazing and go from there. Start today!

Juan AcevedoSeptember 7th, 2019 at 12:40 am

Sorry guys! I posted an unedited version. Make sure to adjust the distance on the run to match the stimulus too. The distance on the run for OPTION 2 is 300m, and for OPTION 3 is 200m.

Steven ThunanderSeptember 7th, 2019 at 12:16 am

Globo scale: if you have a bar and bumper plates and a treadmill or place to rub do as rxed. Run subs are 500m row or 22 calorie assault bike. If your gym bans overhead squats do 10 front squats 185/135lbs or 10 225/155 lb back squats, and a 30 second plank per round. If without a barbell today do 6 left handed and 6 right handed single dumbbell overhead squats, 50/35lb dumbbell, or 10 front squats with 2 dumbbells of the same weight with the 30 second plank added per round. You can also do the planks after the wod to keep the intensity high.

Bryan RosenSeptember 7th, 2019 at 1:02 am

Warm-up for 190907 (see also @dotcomwarmups on Instagram) GENERAL WARM-UP 200-meter jog Dynamic Mobility Drills 15 goblet squats with a light dumbbell 20 deep mountain climbers 10 thoracic rotations per side, in bottom of squat 10 walking-lunge steps with a PVC pass-through 10 push-ups into 30-second of downward dog 20 arm circles forward and backward SPECIFIC WARM-UP Overhead squats 10 PVC pipe pass-throughs 10 PVC overhead squats 10 PVC snatch balances 10 empty barbell overhead squats Build up Build up to working weight by doing 3x3 reps (last set is working weight) > Perform a 100-meter jog after the first two sets.

Josh BlakeSeptember 7th, 2019 at 1:38 am

Pass. 🤮

Chris SinagogaSeptember 7th, 2019 at 2:20 am

Champions Club Scaling Notes: RANT: Just a Workout. Not much you can do to go faster than your body will let you. I SHOULD TRY THIS AS RX'D IF: I can do 2 rounds unbroken on squats AND keep the 400s under 2 minutes GROUP SCALE: as is, but instead of doing more reps if the weight is lighter, just go really really slow on the reps. In fact, I'd even undershoot the weight on purpose to be able to do like a 7-count on the way up and down. INJURY VERSION: Upper-body injury - I'd do the classic 4 rounds, run 400, 50 squats WOD Middle-body injury - same, just bike if needed, or 1:30 plank hold per round instead of squat Lower-body injury - AMRAP in 20 minutes of: 15 kipping knees to elbows, 3 slow descents from handstand WARMUP Running jump rope - running prep Squat - obviously Handstand - overhead prep Rope climb - been a minute Hollow rock - midline prep - practice not overextending on run or OHS GENERAL FEAR LEVEL: 7

Eric O'ConnorSeptember 7th, 2019 at 11:55 am

I like this heavier twist on the classic benchmark workout Nancy. I anticipate that faster times will be under 12:00-13:00 or so and I will look to have all my athletes finish in under the 17:00-18:00 range. Here are some scaling thoughts: Run: I will have nearly all of my athletes perform the run as prescribed. I will reduce the distance (and/or rounds) or modify the movement to another monostructural exercise, on an individual basis, if needed. A general guideline, that I will use, will be to have no run last longer than 2:30. Overhead Squats: Sorry, you aren’t getting out of this movement today. I believe the intent is to use a load that challenges, but allows, the athlete to complete 10 reps unbroken, on each round. I will have athletes utilize a load that accomplishes this goal. For today, I will even have athletes use a PVC pipe and focus on slow reps performed as best as possible.

Sebastien FitzpatrickSeptember 7th, 2019 at 12:31 pm

18:5 Rx (4:36 slower than 181216) Telling you, something is up.

Sebastien FitzpatrickSeptember 7th, 2019 at 12:32 pm

18:50 Rx

Clayton PittinaroSeptember 7th, 2019 at 2:13 pm

Something is up with.....

Jim RixSeptember 7th, 2019 at 4:40 pm

Is it mental or physical? I sometimes get to where its really hard to push myself. Sometimes, for me, the head is tougher than other times.

Sebastien FitzpatrickSeptember 7th, 2019 at 8:24 pm

Physical, the OHS were a bit slower but not too much. The runs though were terribly slow. My legs just hurt and just couldn’t pick up the speed.

Steve DaySeptember 7th, 2019 at 1:43 pm

5 rounds 400m run on treadmill 1% inlc 10 OH Squats 100lbs 14:38

Michael ArkoSeptember 7th, 2019 at 2:15 pm

TODAY - 75-lb OHS, 18:47 181216 - 70-lb OHS, 19:12 So today was HEAVIER and FASTER. But other key differences must be noted: Dec would have been indoors for the OHS, whereas today was outside on the lawn — soft and pleasant but unstable footing. Dec would have been a lot colder, making my runs slower. Finally, when lifting indoors and running outdoors, I run a different path; and also I have to cross about 150’ through the basement from the gym to the doorway.

Claire Fiddian-GreenSeptember 7th, 2019 at 2:15 pm

5 rounds: 400m run, 10 OH squat, scaled to 80 lb. all sets. Completed 21:08. First three sets OH squats unbroken. On 4th set, I dropped the bar standing up from the bottom of the 8th rep then completed another 3 reps. For the 5th set, I broke it into 6+4 reps.

Vincent DahlqvistSeptember 7th, 2019 at 3:14 pm

27:30, scaled to 110 Ibs overhead squats (no chalk🤪so the bar was slippery positive to make the OH squats really slow but only 5 reps at the time)

Victor CarmonaSeptember 7th, 2019 at 3:31 pm

Scaled 45# 20:45

Troy BruunSeptember 7th, 2019 at 3:40 pm

13:35 95lbs

Garrett WestlingSeptember 7th, 2019 at 3:45 pm

5 Rounds for Time Run 400m (Assault AirRunner) 10 Overhead Squats @ 75Lb Time: 16:30 Notes: First time Overhead squatting, felt something weird on shoulders. Need work on Snatch Balance. Dropped the bar once on 2nd round due to getting unbalanced. Also need to work on Pose Running (did this in converse lol) Just getting into the CrossFit scene but wanting to do it alone w/o a gym (expensive). Any advice would be greatly appreciated :) Stay Hard.

sebastien coteSeptember 7th, 2019 at 3:54 pm

16:30 95lbs overhead squats. feeling sick the run were slow. More work to improve mobility.

Matthew LetarteSeptember 7th, 2019 at 3:54 pm

So, I split this up since my OHS needs work and I wanted to hit some paced 400s: 5 x 10 OHS @ 115# 11:40 DL 5 x 135/185/225/275, 4 x 315 5 min stretch 5 x 400m 86/81/79/80/79 100m walk between (about 80s rest) Kudos to those of you who can RX this

Jade TeasdaleSeptember 7th, 2019 at 9:47 pm

Yeah, seriously! Way to go RX people! Someday!!! Hard work pays off! We’ll get there! 😂😎

Jim RixSeptember 7th, 2019 at 4:31 pm

Saved by the Barbell. 281 reps, results there.

Krista CooperSeptember 7th, 2019 at 4:49 pm

17:40rx Jake K 17:34 #115

Lucas OdumSeptember 7th, 2019 at 5:07 pm

New to Crossfit, have been following these workouts for a few weeks now. Overhead Squats are foreign to me, so keeping the weight down until I gain some comfort/form with it. Scaled to 115# 15:13

Jim RixSeptember 7th, 2019 at 6:11 pm

At 115? Not a bad way to start.

Lucas OdumSeptember 7th, 2019 at 8:03 pm

Yeah, the WOD from 190903 really set me up for today and for deciding on load.

Jeff StrainSeptember 7th, 2019 at 5:08 pm

Scaled 17:24 OHS at 65lbs still working on the form.

Nicole DeaverSeptember 7th, 2019 at 6:16 pm

18:31 w/ 75# OHS OHS unbroken, but just barely. Rds 4 & 5 took a couple tries to get the bar up. Much slower today than the Compare to: 14:46 w/ 75# OHS

Matt ZeroSeptember 7th, 2019 at 6:25 pm

Rx’d 16:35

Lucas AllanSeptember 7th, 2019 at 6:38 pm

M/43 15:28 rx 1:30 front plank+back plank

Mike GuttoSeptember 7th, 2019 at 7:07 pm

19min45sec @83lbs

Steven OdomSeptember 7th, 2019 at 7:30 pm

Rx’ed 18:06 My OHS form did not feel good so I followed with- EMOM for 10mins Odds- 9 OHS @105lb Evens- 15 jumping pull ups

Antonio LarcoSeptember 7th, 2019 at 7:59 pm


Tim ColemanSeptember 7th, 2019 at 8:04 pm

Scaled to 75lbs. 16:22

Phill KiddooSeptember 7th, 2019 at 8:06 pm

16:54 rxd

Chris MeldrumSeptember 10th, 2019 at 7:27 pm

nice Phill

George CampbellSeptember 7th, 2019 at 8:41 pm

18:01 scaled 115 lbs

Michael BishopSeptember 7th, 2019 at 9:10 pm

Shoulders were feeling a little wonky so scale down to 75 pounds 14:08

Chris St. AmandSeptember 7th, 2019 at 9:12 pm

16:32 400m run 75lb overhead squat.

Chris St. AmandSeptember 7th, 2019 at 9:12 pm

16:32 400m run 75lb overhead squat.

John ClarkeSeptember 7th, 2019 at 9:43 pm

12:53 - Front squats w 95lbs

Jade TeasdaleSeptember 7th, 2019 at 9:44 pm

19:45 With 55#s! Went unbroken on OHS! & Around 2 minute runs. It was a sunny ☀️ day! 🔥🏋🏽‍♀️🥵 I took a lot more breathers than I needed! 😂

Nathaniel RobichaudSeptember 8th, 2019 at 12:11 am

19 minutes. Ish.

Nathaniel RobichaudSeptember 8th, 2019 at 12:15 am

Note to self: try unbroken next time. Solid State 4rnds 5-5, did last unbroken...

Tripp StarlingSeptember 8th, 2019 at 1:21 am

Scaled weight to 95# 15:22 John B - Rx in 12:04

Tripp StarlingSeptember 9th, 2019 at 1:53 pm

OHS unbroken, need to run faster

Byron HillsSeptember 8th, 2019 at 1:41 am

21:09 Scaled to 95 lbs.

Randy SigmanSeptember 8th, 2019 at 6:17 am

16:43 ski ERG and Front Squats

Viktor WachtlerSeptember 8th, 2019 at 11:52 am

Double 20kg kettlebell OHS 23:58 43/1.78m/75kg

Viktor WachtlerSeptember 8th, 2019 at 5:10 pm

Last time 16:15 at a 95lbs, barbell but the kettlebells make a huge difference...

Hendrik BünzenSeptember 8th, 2019 at 1:54 pm

17:23 rx’d OHS unbroken

Elliott HardingSeptember 8th, 2019 at 5:41 pm

24:00 Sub 2:20, 500m row OHS. Heel elevated using squat platform. 35lb. Next time 45lb. Discomfort in right shoulder.

Jade TeasdaleSeptember 8th, 2019 at 10:29 pm

Fast healing to ya! I understand the shoulder pain limitations all too much. Slowly, but surely! Nice Sub!

Phil leducSeptember 9th, 2019 at 12:27 am

15:35 95 lbs front squat Last run felt pretty hard

Mark LawrenceSeptember 9th, 2019 at 3:03 am

Incredible! This was one of the first workouts I felt I was actually competing for time rather than just trying to stay alive 😁 OH Squats at 65 lbs 23:25

carlos SegniniSeptember 9th, 2019 at 5:51 am

M38 78kg 18'45" Scaled OHS to 37.5kg

Jim RixSeptember 9th, 2019 at 2:11 pm

With 95# 21:20

R AlbersSeptember 9th, 2019 at 5:38 pm

23:51 1st 2 rnds of OVHD sqts 95# had to drop to 80# for last 3 rnds. BB from ground.

Dan KremerSeptember 9th, 2019 at 7:32 pm

15:07 Rx’d

Jeffrey HowardSeptember 10th, 2019 at 5:06 pm

13:46, 115#

Chris MeldrumSeptember 10th, 2019 at 7:26 pm

As rx’d, 16:36. A little beat up from yesterday, so did not push this too hard. Goal was to go unbroken on the OHS, so I took a bit of time to get centered before picking up the barbell. This is about 4 minutes slower than my best Nancy (same WOD but 15 OHS @ 95#), but for that, I do the OHS in the driveway, which cuts a lot of transition time. Also, today the grass was wet, so I toweled off my shoes each time un re-entering the gym. Given all that, I’m pretty pleased with the time. Pretty wiped out afterward. 46m/5'10"/180

Hank McKibbanSeptember 10th, 2019 at 7:28 pm

19:24 rx 181217 - 13:36 rx

Chase HilandSeptember 10th, 2019 at 9:07 pm

M/34/5'10"/190 Rx'd 17:03

Andrew MoultrieSeptember 11th, 2019 at 10:51 am

15:33 @ 95#

Morgan GreeneSeptember 16th, 2019 at 5:31 pm


Jesse MontagninoSeptember 17th, 2019 at 2:18 am

13:57 @ 95lbs December was 14:21, but rowed 400 m. This was a huge improvement. D 20:54 @ 35 lbs