CFWUx2 10*45ohs*2 5*95

20:04

Scaled to 65# OVH Squat. Time: 14:58.

sub 1000-m c2 bike erg

15:39

65#

21:46

M/27/5'8"/180lb

CrossFit AFK

16:55 - Rx (Best Nancy Time at a way heavier BW. But not a good Nancy for me all time.)

Rx

13:15

Stamina Scale (Intermediate)

60 OHS 65lbs

1 Mile Run (10:00)

Broke up the OHS into max sets every 2.5 minutes(9,7,10,8,9,8,9). Shoulders and upper arms were smoked and went a little numb. Back slightly fatigued and squat muscles not really tested. Just did the reps to get OHS reps in for a change. Not sure how others can OHS so much weight when I can barely get 65lbs for a set of strugglebus 10. Need to get better stability for OHS to throw down into a serious workout.

Run was just a tempo treadmill run on slightly tired legs. Could've tempo ran harder, like a 9,9.5 min pace but legs are still a little heavy from stamina scaling thrusters and running two days ago.

Overall just used this workout for OHS practice and logging miles. Definitely missed intended stimulus, but I'll check the box as practicing a new movement and move on.

🚢sub single arm DB 35# ohs/treadmill run...23:38

8/15/22: never did...😬

10/23/21: Sc to intermediate at 65#...first Nancy 17:06

13:58 Rx

Intermediate option:

25.5kg

Time: 27:20

75 lbs

18:35

5RFT, Modified:

*30 cal assault bike

-15 OHS @ 95#

18:17

M/37/6’/178#

16:09 Rx

Brutally hot. Squats unbroken; runs very slow.

Deo gratias

20:40, had to use treadmill.

M/50/89

Air bike 0.6mile

55#

17:08

Modified, untimed:

--

5 rounds of:

15 OHS @ 20 kg

25 SDLHP @ 20 kg

--

Peace.

Intermediate Option:

5 rounds for time of:

400-m run

15 overhead squats

♀ 45 lb 

15:32

1:20 min faster 

RXd at home. my block loop to and from the garage is 500m. completed post 230629.

19:57

all OHS in two sets. runs were 2-2:30.

220815 - 20:02 (Air Assault Runner, OHS broken into 2 sets every time, except last round which took 3 tries.)

211023 - Intermediate weight. 14:13.

scaled: 5 rounds of 2min on stepper and 15 wall squats. Time 16min 42sec

M/53

5 RFT =>31:36

400m Run

15 OHS @67 lbs

36 / M / 5'9" / 140lbs

3 rounds for time of:

400-m run

15lb dumbbell overhead squats x10

11:28

25:59

95#

2 devils have come together

Rx

21:47

Benchmark Nancy

5 RFT

400m Run

15 OHS @95 lbs

Time: 20:08

Rxd 20:35

Rx’d 17:08

RX'ed

400M Runs

65# Overhead Squats

time: 23:26

*****22 sec PR****

5 раундів

400 м гребля

15 присідань оверхед 20кг

Час 12:19

22:47

400m run (treadmill)

15 ohs 20# dumbbell right arm

15 ohs 20# dumbbell left arm

M 52/195/6’

Scaled ohs to #75.

15:56. Last time 15:29. Dang!!

5 RFT

400m Run

15 OHS @45 lbs

25:34

15 min 01 seg cpn 35kg

Los 400m fue donde mas se sintió, en las piernas podía sentir cómo se iban cargando.

Fui bastante conservador/constante en las corridas porque quise asegurarme de no ir rapido al principio y lento al final.

Me gustó acelerar ultimos mts y últimas reps.

M/39y/15%BF

5 Rounds for time

400M Run

15 OH DB Squats 1st round 15lbs DB then 10 lbs for 4 rounds.

TT 18:54

Started at #65 but had to reduce to #45

couldn’t do it unbroken time 12:28

Beginner: 13:55 w/ 45lb bar. 1k run 5:22

M/54/230

Nancy

5 rounds for time of: 38:00

400-m run

15 overhead squats 45, 65, 70, 75, 80

2x 25lb KB overhead squat

400m treadmill @6-7mph

21:28

Did 65# OHS

4th Girl WOD in 8 days (Barbara, Elizabeth, Chelsea, Nancy)

19:40

Legs are dead! Taking it easy tomorrow!

16:58

Rx

OH squats @95lbs from the rack, running on treadmill @1° and mostly 7mph

17:40

Then roll on the ground in pain/recovery

13:58

65lb front squats

5 Rounds For Time of:

400 m Run = 2:30 minutes

15 Overhead Squats 57 lb

I completed the WOD in 22 minutes.

https://youtu.be/S8fPLvoYv2o

Rx’d: 15:15 (PR)

All rounds unbroken

220815: 16:04 (previous PR)

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

211023: 16:21

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

190911: 17:20

17 mins flat scaled down to 2x15lb kettle bell.

Scaled to 40lb dumbbells for the oh squats

13:59

21:57, mixed it up a little. Did 10 hang snatch into squat per round at 75. Took the snatch slow and easy, really tried to deepen my squat, was able to full depth on last round.

16:41 Echo 28 cal per, still dealing with foot pain

Compare to 220815: 14:30 Rx

Intermediate Option:

5 rounds for time of:

400-m run

15 overhead squats

65 lb

23:58

Rx- 13:01

Intermediate Option:

5 rounds for time of:

400-m run

15 overhead squats

19:05

Beginner Option:

3 rounds for time of:

400-m run

10 overhead squats

12''

my first wod s2

Men's Intermediate

15:11

Compare to 220817: 14:52 same scale

To say the humidity today was oppressive would be an understatement. However, August is rarely better. Regardless, had ward off pukie during a couple of runs. OHS were unbroken - the transition distance to the OHS station helped with that but hurt my overall time.

Used 30 Kg

13.10

14:30, RX

First time doing it, enjoyed it a lot!

45-lb 18:44

miserably humid today

last time 17:57, must have been milder out

Nautical Nancy

5 rounds

500m row

15 OHS, 65#

147 cals, but forgot to start my stopwatch. Felt like a pretty good pace for me.

220815: 23:07, 400m runs/75#

211023: about 25 min, 400 hilly runs/75#

150928: 18:44, runs/75#

130716: 22:55

130506: 18:23, 80#

120605: 19:30

Intermediate Option on a treadmill

16:50

M/48/6'2"/180#

Scaled to women's rx'd went unbroken 14:44...6 seconds slower than last attempt on 211023

Intermediate Option:

5 rounds for time of:

400-m run

15 overhead squats (65#)

21:53

5 rounds for time of:

300-m run Assault Air

15 overhead squats

45-lbs

23:41

Scale to 65lbs

15:41

M/5’8”/150lbs/51

Rx = 15:25

17:57

35/m/185

Sub 400m run w/500m row

Intermediate Option:

5 rounds for time of:

400-m run

15 overhead squats

45 lb

total time 21:20”

20:00 - Intermediate Option 65 lbs, today's gym setting necessitated me to sub 500m rows for the runs.

Champions Club Scaling Notes

RANT

There are different prescriptions for every benchmark workout, but the single RX that carries across all of them is intensity. Nancy done at 80% effort is not Nancy, and if the timing isn't right today for an all-out effort, then look to scale it to build and prepare for a day when you do have the capacity to go at it like that.

WORKOUT THEMES

From Coach Glassman:

Finesse and control at a high heart rate is critical. Nancy demands it.

SHORT MEDIUM LONG

LONG

LIGHT

MEDIUM x

HEAVY

STAMINA SCALE

Everything mushed together into 1 round. Probably do OHS first

SPEED SCALE

3-4 rounds, rest as needed between exercises.

STRENGTH SCALE

Max effort Overhead squat. Run a hard mile for your warmup

MY STUFF

10:58 as rx'd. Missed my pr by 8 seconds. Glad I went there for this one after an inconsistent stretch of workouts. Did this two days ago.

GENERAL FEAR LEVEL: 7