Monday

220815

Workout of the Day

72

Nancy
5 rounds for time of:

400-m run
15 overhead squats

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 211023.


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-m run
15 overhead squats

♀ 45 lb ♂ 65 lb

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

♀ 22 lb ♂ 35 lb

Comments on 220815

70 Comments

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Leonel Manzilla
November 16th, 2022 at 6:32 am
Commented on: 220815

Rx 17:26

Male24,175cm,86kg

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Nate Gordon
November 10th, 2022 at 3:34 pm
Commented on: 220815

17:58

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Gregory Orsi
October 4th, 2022 at 9:04 am
Commented on: 220815

12min51 rx

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Nathan Diehl
September 29th, 2022 at 10:19 pm
Commented on: 220815

Wrought Iron Gym


16:47 RX been a minute since I’ve done this. Love you, Nancy!

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Jeffrey Howard
September 21st, 2022 at 3:44 pm
Commented on: 220815

M/26/5'8"/170lb

CrossFit AFK


17:15 - Rx (Back was hit pretty good. Not even close to my PR. Had to rest a while after each run to be relaxed enough to do the squats. Working on my tight hips. But this was also likely fatigue from the KB/Box jump workout.)

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Morgan Greene
September 10th, 2022 at 8:20 pm
Commented on: 220815

Intermediate: 14:54

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Courtney Guthrie
September 6th, 2022 at 10:13 pm
Commented on: 220815

21:04 s

45#


F/25/5’5/148

CrossFit AFK

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Jeff Chalfant
September 5th, 2022 at 7:59 pm
Commented on: 220815

14:54 with 63lb. 15lb plates on a 15kg bar…


ran slow from the get-go and recovered slightly on 2 more of the runs. Really had to push past not wanting to pick the bar up.

Heart rate kept getting higher and higher but the last set of ohs was my fastest. No food or warmup prior besides 15 ohs at 33lb. Also no beta alanine today and I think I felt it! Terrible sleep last night….


180lb/43y/176cm

(edited)
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Dan Morris
August 30th, 2022 at 12:58 pm
Commented on: 220815

Scaled to 24lb bar:


~19 mins


43 / 6’0 / 190

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Mike Scott
August 23rd, 2022 at 1:20 am
Commented on: 220815

28:20 - scaled to 5 rds of 30 cal bike and 75# ohs x 15. I was wrecked the day after this one!

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Brian Coon
August 21st, 2022 at 7:41 pm
Commented on: 220815

First time doing this WOD (I think?).

15:58 rx

M/53/175/5'11"

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Shani Muhammad
August 19th, 2022 at 2:34 pm
Commented on: 220815

18:48 intermediate

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Ralph Keeley
August 19th, 2022 at 3:32 am
Commented on: 220815

M/36/6'/178#


15:06 Rx

(Squats unbroken; :20 off of current PR)


Deo gratias

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Angel Pumarola
August 19th, 2022 at 1:04 am
Commented on: 220815

Begginer???

13:03

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Steve Day
August 18th, 2022 at 8:14 pm
Commented on: 220815

I forgot to post on 8/15 but I completed this with 50lb dumbbells for the OH squats.

Time was 17:30ish.

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Marco Antonio Menéndez Villa
August 18th, 2022 at 8:25 am
Commented on: 220815

40 кг

17:10

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Lincoln Kerger
August 18th, 2022 at 12:04 am
Commented on: 220815

Completed 220817

Men's Intermediate

14:52


Compare to 211023

Modified/Scaled due to recovering from lower back injury

5 RFT

.5 mile Ride (spin bike)

15 OHS #35

14:20

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Chris Meldrum
August 17th, 2022 at 6:55 pm
Commented on: 220815

“Partner Nancy”

5 rounds for time of:

400-m run

15 overhead squats

♀ 65 lb ♂ 95 lb

(Rest after OHS are complete, until partner returns from run)


As rx’d, 17:48.


One person does OHS while the other runs; when OHS are completed, you can rest until partner returns from run.  Runs are to be faster than normal Nancy pace.  Did this with Ian (17 yo), I ran first.  You can tell by simple math that our combined 400m run average was 1:46.8.  My runs were all 1:45 or faster, had a few in the 1:30 range.  Ian’s had more variability – his first and last were sub-1:30, but the ones in the middle were slower, in the 1:50-2:00 range.


This is 5 minutes slower than my best "Nancy", which is telling - but I think speaks mostly to relative intensity. It is challenging to recover when you run at an uncomfortable pace.


49m/5'10"/180

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Alexandre Beaulieu
August 17th, 2022 at 1:35 pm
Commented on: 220815

13:35 rx

M/35/197

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Antonio Alves
August 17th, 2022 at 8:58 am
Commented on: 220815

Modified:

--

10 km bike

Then

5 rounds for time of:

approximately 450-m run on an undulating loop

15 overhead squats @ 20 kg

Time: 22' 06

--

Peace

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Big Sad
August 17th, 2022 at 5:33 am
Commented on: 220815

•20:26

•95lbs first set and bar the rest to work on form

•treadmill used for runs

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Michael Brostek
August 17th, 2022 at 12:29 am
Commented on: Course Photos | Aug 8-14, 2022

Thank you Sarah and Alex for all the fun learning. Thanks for a guys and gals for a great class environment!

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James Gentile
August 16th, 2022 at 11:32 pm
Commented on: 220815

completed 8/16 a.m. after 220815 bench press wod.


RXd. Runs completed on Assault Runner.


20:02


OHS broken into 2 sets every time, except last round which took 3 tries.


211023 - Intermediate weight. 14:13.

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Dezert Sky Kiddoo
August 16th, 2022 at 10:24 pm
Commented on: 220815

17:20 #95 (rounds 3-5 = 2min of burpees instead of run)

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Courtney Guthrie
August 16th, 2022 at 9:47 pm
Commented on: 220815

4:13 s

75#

previously used 75 for “heavy grace” and got 6:12. 1:59 PR today, damn that feels good.


F/25/5’5/148

CrossFit AFK

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Christopher Voght
August 16th, 2022 at 9:28 pm
Commented on: 220815

17:24


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Coastie Nick
August 16th, 2022 at 8:13 pm
Commented on: 220815

Rx’d: 16:04 (PR)

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



211023: 16:21 (previous PR)

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


190911: 17:20

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Tassio De Souza
August 16th, 2022 at 5:55 pm
Commented on: 220815

18:24 - RX

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Luis Oliveira
August 16th, 2022 at 5:03 pm
Commented on: 220815

Barbell from the Rack


16:50

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Dayn Kirksey
August 16th, 2022 at 3:12 pm
Commented on: 220815

400m = 1:50, 1:50, ?, 1:50, 1:47

OHS = 15, 13, 10, 8, 5 (I need to decrease weight from 95lbs to 65lbs).

(edited)
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Dillon Bramblitt
August 16th, 2022 at 3:07 pm
Commented on: 220815

Rx'd= 18:45

*Unbroken OHS

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Vanessa Miller
August 16th, 2022 at 1:16 pm
Commented on: 220815

12:43

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Charles Dube
August 16th, 2022 at 1:06 pm
Commented on: 220815

18:40

Weight 95lb

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Charles Dube
August 16th, 2022 at 1:02 pm
Commented on: 220815

Charliept

18:40

Weight 95lb(43kg)

Happy with that as i have been with ceossFit only for 2months

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Andi Ommsen
August 16th, 2022 at 12:05 pm
Commented on: 220815

rx with 500m row


19:42

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Tom Cuff
August 16th, 2022 at 11:55 am
Commented on: 220815

16:39 scaled

400ish m run, guesstimated on length

15 overhead squats (75#)

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Kevin Doyle
August 16th, 2022 at 9:23 am
Commented on: 220815

30kg OH squat

13:52

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Benoît Silvestre
August 16th, 2022 at 9:17 am
Commented on: 220815

RX- 15'04 @45kg(99,2lb)


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Anton Isaksson
August 16th, 2022 at 3:38 am
Commented on: 220815

21:13 w. 65lbs (intermediate)

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Tyler Hawkins
August 16th, 2022 at 3:28 am
Commented on: 220815

35:15 #60lb

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Bryan Heath
August 16th, 2022 at 2:36 am
Commented on: 220815

35y/o male 5'6"@168#'s

Scaled to.....

5 rnds for time

500m row

15 front squats @115#

23:08

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Mike Munsee
August 16th, 2022 at 1:41 am
Commented on: 220815

M 52/205/6’

Scaled overhead squats to #75.


15:29.

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Victor Carmona
August 15th, 2022 at 11:49 pm
Commented on: 220815

23’29”

Scaled 45# OHSQ

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Anthony Gonzales
August 15th, 2022 at 11:16 pm
Commented on: 220815


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matthew moore
August 15th, 2022 at 10:40 pm
Commented on: 220815

15:23 RX Florida heat!!! Let’s go!!!

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Anthony Gonzales
August 15th, 2022 at 10:00 pm
Commented on: 220815


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Anthony Gonzales
August 15th, 2022 at 10:00 pm
Commented on: 220815

19:37 RX

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Michael Arko
August 15th, 2022 at 9:50 pm
Commented on: 220815

45lbs OHS, 17:37

Last time 55lbs, 19:20

Today lighter but way faster.

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Sean Bowrin
August 15th, 2022 at 9:19 pm
Commented on: 220815

18:48


65lb

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Mike Andridge
August 15th, 2022 at 7:47 pm
Commented on: 220815

Scaled to

3 rnds

1000m assault bike

15 ohs @ 65#

11:56

m/52/175

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Thomas Legan
August 15th, 2022 at 5:58 pm
Commented on: 220815

Something is wrong with the workout brief link.


but…


15:48rx

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Jim Rix
August 15th, 2022 at 5:43 pm
Commented on: 220815

You folks in the 13s and 14s…dang, that’s fast.

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Jim Rix
August 15th, 2022 at 5:41 pm
Commented on: 220815

Scaled to 75#

23:07

On a flat, indoor track, but at 10,000’


211023: about 25 min, same scale, on a hilly course at 8500’

PR is 18:44, uncertain of the weight used, set in 2015 at sea level.


59/5’8”/156

(edited)
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John Clarke
August 15th, 2022 at 4:57 pm
Commented on: 220815

12:25


400m run

15 front squats, 75lbs


Compare to: 13:42

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Caroline De Toledo
August 15th, 2022 at 4:41 pm
Commented on: 220815

Scaled 25kg 55lb (bar from ground)

20:44

(edited)
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Alexander Moskal
August 15th, 2022 at 4:36 pm
Commented on: Course Photos | Aug 8-14, 2022

Big thank you to Becky and Jason on a great Level 2 at Crossfit Eminence in Thornton CO! Great course help you become a better coach and athlete!

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Brian Louchis
August 15th, 2022 at 4:29 pm
Commented on: 220815

13:29 Rx

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Jonathan Elliott
August 15th, 2022 at 4:13 pm
Commented on: 220815

M/30


5 RFT

400m

10 OHS @ 35lbs


20:26

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Kyson Troy
August 15th, 2022 at 3:40 pm
Commented on: 220815

M/31yr 15:38 had to modify the OH for regular back squats.

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Dawn Lanaville
August 15th, 2022 at 3:34 pm
Commented on: 220815

Intermediate, 20:18 but not sure at all 🤦‍♀️

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Ruiqin Huang
August 15th, 2022 at 3:26 pm
Commented on: 220815

SUB RUN W/ 2*AAB

13:52 (211023)

11:40 (220815)

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Ruiqin Huang
August 15th, 2022 at 3:26 pm
Commented on: From the Archive: "Nancy" WOD Demo

SUB RUN W/ 2*AAB

13:52 (211023)

11:40 (220815)

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Cynthia Polasko
August 15th, 2022 at 3:20 pm
Commented on: Course Photos | Aug 8-14, 2022

Thank you to Sarah and Alex for a fun and engaging weekend! It was great to meet so many new and friendly people in class in Columbia.

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Jeffery Powell
August 15th, 2022 at 2:48 pm
Commented on: 220815

Beginner 14:08.41

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Jonathan Elmore
August 15th, 2022 at 1:30 pm
Commented on: 220815

14:30 Rx

Afternoon #65 OHS 400m Row 13:32

Wife #12x10 OHS .5mile Echo 16:04

(edited)
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Charles Meyers
August 15th, 2022 at 1:09 pm
Commented on: 220815

3 rounds for time of:

400-m run

10 overhead squats 65 lbs

9:45

(edited)
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Patrick Wieder
August 15th, 2022 at 12:32 pm
Commented on: Course Photos | Aug 8-14, 2022

Learned a lot this weekend at the Level 1 class in Rochester, NY. Thanks to the trainers for their wealth of knowledge and patience.

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Aaron Brumit
August 15th, 2022 at 11:43 am
Commented on: 220815

18:25 75 lbs.

(edited)
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Chris Sinagoga
August 15th, 2022 at 11:40 am
Commented on: 220815

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Weightlifting and monostructural. Squatting with an upright torso, using fatigue in the midline and legs to challenge running.


SHORT MEDIUM LONG


LIGHT

x

MEDIUM


HEAVY


TECHNIQUE SCALE

As is, lower the weight on the OHS and go slow if needed


CONSISTENCY SCALE

For time:

400m run

15 OHS

800m run

30 OHS

800m run

30 OHS


INTENSITY SCALE

Do each round for time, rest as needed between rounds


MY STUFF

Consistency scale, with a 45-lb bar. Forgot my time, 12-something


GENERAL FEAR LEVEL: 8

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Matthew Hice
August 15th, 2022 at 10:42 am
Commented on: 220815

Rx-15:42

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