CrossFit | 211023
Saturday

211023

Workout of the Day

49

Nancy
5 rounds for time of:

400-meter run
15 overhead squats

♀ 65 lb. ♂ 95 lb.

Post time to comments.
Compare to 190911.


Scaling:
This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option:
5 rounds for time of:
400-meter run
15 overhead squats

♀ 45 lb. ♂ 65 lb.

Beginner Option:
3 rounds for time of:
400-meter run
10 overhead squats

♀ 35 lb. ♂ 45 lb.

Comments on 211023

50 Comments

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Jeff Chalfant
November 13th, 2021 at 8:27 pm
Commented on: 211023

17:23 as rx’d-just checking the box today. Rested before and after each unbroken set of ohs until the last two transitions. No walking today. “Warmup” was :30 barbell ankle stretch, 5 back squats, 5 front squats, 5 ohs, 5 ohs@95lb...ran at about an 8m/mile pace. Fasted@noon...



180/42/176cm

(edited)
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Mario Cruz
November 10th, 2021 at 1:04 am
Commented on: 211023

Rx

14:07

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Mario Cruz
November 9th, 2021 at 12:46 pm
Commented on: 211023

Rx


215lbs

28 bsrmus

4 rounds + 16 Reps

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Brett Eckles
November 8th, 2021 at 12:05 pm
Commented on: 211023

14:31 Rx


Runs were 400m on assault runner. All OHS unbroken


M/28/6’1”/200lbs

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James Tucker
November 6th, 2021 at 10:15 pm
Commented on: 211023

12:14 Rx


M/31/145#/5'7"

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Morgan Greene
November 6th, 2021 at 4:27 pm
Commented on: 211023

16:00

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Anton Gross
November 6th, 2021 at 1:57 am
Commented on: 211023

M/ 47/ 138 lbs/ 5’-6”

As Rx: done quickly at my local Y. Indoor 100m track so I went for it on the fly after a long day of work.

I did warm up and stretch a little bit before the workout.

got it done in 15:50. The tight small track is tough to get moving too fast but great to bang out each 100.

I typically do this workout around my block which is 1/3 mile so I end up going a little slower but still a great workout.

Post Workout:

rested about 4 minutes and cleaned up my gear then went into a metcon:

6 rounds of 1:00 DUs & rest 2:00.

Completed most rounds in about :47. First rounds was by far my worst. I got that done in about 1:02.

Not a bad way to end a work week.

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Leonel Manzilla
November 2nd, 2021 at 2:35 am
Commented on: 211023


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Ralph Keeley
October 31st, 2021 at 10:46 pm
Commented on: 211023

M/35/6'/175#


14:46 Rx

(Squats unbroken)


Deo gratias

(edited)
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Matthieu Dubreucq
October 29th, 2021 at 12:11 am
Commented on: 211023

39 male 185lbs

13:47 RX

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Mike Scott
October 28th, 2021 at 1:04 am
Commented on: 211023

17:43 - Sub 50 double unders for runs and 65# OHS

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Jeffrey Howard
October 26th, 2021 at 11:55 pm
Commented on: 211023

M/25/5'8"/155lb

CrossFit AFK


13:30 - Rx (runs slowed way down each round. Lumbar and quads still pretty hit from the heavy day. Had that back/hip pump, almost imobilizing, that doesn't want you to lift the bar off the ground. Happens every so often when there is is a whole lot of volume on the posterior. Usually I get it with stuff like deadlifts, wall balls, sdhp, and ghd back extensions. Focused on pushing up hard on the bar with upper body to take my mind off the lower body.)

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Jeffrey Howard
October 27th, 2021 at 12:00 am

On 180605,


14:29 - Rx


Not sure why I didn't have a score from 2019, I'm pretty sure I did it.

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Erik Kuhlmann
October 26th, 2021 at 8:42 pm
Commented on: 211023

Beginner Option:

3 rounds for time of:

400-meter run

10 overhead squats

♂ 45 lb.


Time 17:00

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Christian Simpson
October 26th, 2021 at 7:53 pm
Commented on: 211023

Sc to intermediate at 65#... should've done Rx but oh well...this is my first Nancy in the almost 2 years of doing CrossFit. 17:06 (3:07/3:21/3:18/3:59/3:21)

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Tyler Crissinger
October 25th, 2021 at 11:42 pm
Commented on: 211023

14:30 RX… got all OVH squats unbroken!!

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Adam Pequignot
October 24th, 2021 at 10:00 pm
Commented on: 211023

M/42/140lb


RX - 16:26

(had to break OHS into sets of 10+5)

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Damien Leroux
October 24th, 2021 at 8:53 pm
Commented on: 211023
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John Clarke
October 24th, 2021 at 4:32 pm
Commented on: 211023

75lbs front squats


13:42

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Nicole Deaver
October 24th, 2021 at 2:17 pm
Commented on: 211023

17:36 Rx


Compare to: 17:27 Rx

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Lincoln Kerger
October 24th, 2021 at 9:11 am
Commented on: 211023

Modified/Scaled:

5 RFT

.5 mile Ride (spin bike)

15 OHS #35

14:20


Went as low in the OHS as my back would allow - focused very hard on maintaining anterior and traverse core stability through the full range stopping just prior to feeling any strain in the LB. All reps unbroken but weight was light compared to last time (#75).

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Nathan Fronko
October 23rd, 2021 at 11:35 pm
Commented on: 211023

13:43 rx

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Antonio Alves
October 23rd, 2021 at 8:52 pm
Commented on: 211023

Modified: runs not a good fit at workout time (though the day started with a 5 Km run) and only a #37 bar available.

--

5 rounds for time of:

1'45'' butt kicks run in place

15 overhead squats

SCORE: 17' 44''

--

Struggled with this one as I was still sore from last couple of WODs and recovering from a busy and sleep-deprived week,

But felt good in the end, and did a couple more rounds for good measure. Total OHS reps around 150.

Still, running and OHS are a favorite combo, and I think I might try to do the beginner option next rest day.

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James Gentile
October 23rd, 2021 at 8:12 pm
Commented on: 211023

Intermediate weight, which kept the OHS unbroken. Runs were brutally slow especially in the late rounds.


14:13

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Steve Day
October 23rd, 2021 at 11:00 pm

Brutally slow still looks pretty fast. Nice work.

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Randy Crooker
October 23rd, 2021 at 7:38 pm
Commented on: 211023

Scaled to 75lb OHS

15:33

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Mike Andridge
October 23rd, 2021 at 5:57 pm
Commented on: 211023

Women's rx

18:33

ohs ub

m/51/170

just re-measured my runs---they are 420 meters

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Jim Rix
October 23rd, 2021 at 5:29 pm
Commented on: 211023

With 75#

about 25 min. Missed a watch reset.

OHS unbroken except round 2, when a shoulder cramp kicked in.


pr 18:44, 150928


59/5’8”/154

(edited)
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Stacey Thompkins
October 23rd, 2021 at 5:13 pm
Commented on: 211023

M/47/6'2"/175#


Scaled to women's rx'd went unbroken 14:38

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Az Native
October 23rd, 2021 at 5:04 pm
Commented on: 211023

20:10 at 75 lbs. Have been having a real problem with OHS, so did OHS for the first round, then could only do 3 per round in 2,3,4. Finished each 15 with thrusters. This felt good, but kicked my ass.

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Charlie Pokorny
October 23rd, 2021 at 4:51 pm
Commented on: 211023

15:31 Rx'd

Pretty big improvement over my previous PR from July 2016 of 17:05

m/53/5'11"/194#

(edited)
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Steve Day
October 23rd, 2021 at 10:58 pm

Nice PR!

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Coastie Nick
October 23rd, 2021 at 4:40 pm
Commented on: 211023

Rx’d: 16:21 (PR)

Rds 1-3 unbroken, Rd 4 split 12/3, Rd 5 split 10/5


190911: 17:20

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Steve Day
October 23rd, 2021 at 10:58 pm

Nice PR!

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Michael Arko
October 23rd, 2021 at 3:49 pm
Commented on: 211023

55lbs OHS

19:20


holy moly the late-rounds lead legs!!

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Braxton Glass
October 23rd, 2021 at 3:28 pm
Commented on: 211023

58 yo m 5’5” 148lbs


5 rounds for time of:

400-meter Row

15 overhead squats 35lbs


abt 17 min

(edited)
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Charles Meyers
October 23rd, 2021 at 3:04 pm
Commented on: 211023

5 rounds for time of:

250 meters Assault Air Runner meter run

15 overhead squats 55 lbs

14:58

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Troy Bruun
October 23rd, 2021 at 2:47 pm
Commented on: 211023

5rds: 12:43


400m Run

15 OHS (65lbs)



190911: 13:20


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Joe Conradi
October 23rd, 2021 at 2:34 pm
Commented on: 211023

Subs:

20 45#DB single arm OHS per round


14:35

(edited)
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Jonathan Elmore
October 23rd, 2021 at 1:47 pm
Commented on: 211023

12:17 subbed 800m Echo for runs (still nursing back)

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Steve Day
October 23rd, 2021 at 12:44 pm
Commented on: 211023

Treadmill @ 1%, 95lbs

13:35

Unbroken on the oh squats

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Charlie Pokorny
October 23rd, 2021 at 4:51 pm

Nice work Steve!

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Steve Day
October 23rd, 2021 at 10:42 pm

Thanks Charlie!

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Matthew Moran
October 23rd, 2021 at 12:34 pm
Commented on: 211023

12:50rx

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Jonathan Elmore
October 23rd, 2021 at 1:15 pm

Nice!

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Ruiqin Huang
October 23rd, 2021 at 6:47 am
Commented on: 211023

SUB RUN W/ 2*AAB

13:52

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Ted Leger
October 23rd, 2021 at 4:52 am
Commented on: Masters Champ Kyle Kasperbauer on Workout Recovery: “Motion Is Lotion”

I am a 71-year-old Games athlete. Everything Kyle said rings true for me. Not only the part about the motion but the fact that CrossFit can keep you moving longer and out of the hospital. I don't have nearly the experience he has, so am still learning. Thanks, Kyle.

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Steven Thunander
October 23rd, 2021 at 1:46 am
Commented on: 211023

Globo scale: as Rx. Control the bar down to the ground after each set if using iron plates. If your gym bans overhead squats do 15 front squats 115/75lb. If you are without a barbell today do 10 OHS left handed then 10 OHS right handed per round, 35/20lb dumbbell. If overhead movements are banned, do 15 front squats, 50/35lb dumbbells. Note, dumbbell OHS are difficult so scale as necessary. Subs for running are 500m row or 22 calorie assault bike. If using a treadmill use a slight incline.


Busy gym: either do all the OHS then run 2000m, or do the dumbbell option. If you have to hog a treadmill or erg do so, or drag a dumbbell to the track.


Bodyweight/ equipmentless sub: 1. If you have a barroom stick or PVC pipe, do 5 rft of run 400m and 40 OHS with the stick with good form. 2. Use a backpack or other object and sub it for a dumbbell, following that substution. 3. If no equipment is available, 5rft 400m run and 45 air squats. Post wod spend some time working on handstand holds and walks.

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Az Native
October 23rd, 2021 at 5:09 pm

Hi Steven, question for you: When I struggle with OHS, I usually sub thrusters as it seems to be closer to the intended stimulus. Curious why you recommend subbing front squats, as it takes the shoulder work out of it. Thanks.

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Chris Sinagoga
October 23rd, 2021 at 12:38 am
Commented on: 211023

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Medium and medium. Challenging out running with fatigue to the midline. Squatting with an upright torso. A workout that can done as either a sprint or Just a Workout, depending on how fit you are.


MAIN DECISION

Lighter weight on OHS or closer to 95 lbs. on front or back squat?


TECHNIQUE SCALE

Do 30 OHS per round at a lighter weight (pvc/15).


CONSISTENCY SCALE

Sub 1-minute pvc or 15-lb. overhead squat hold instead of OHS


INTENSITY SCALE

Sprint the run, do back squat or goblet squat if needed.


INJURY SCALE

Upper-body - one-arm dumbbell squat

Lower-body - sub 45 step-ups or 30 sit-ups per round instead of run, strict knees to elbows for squat if needed


MY STUFF

13:11, scaled to 75 lbs. and worked a little slower and lower on squats


GENERAL FEAR LEVEL: 7

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