26:44

M/33/5'7'/219lbs

75lbd-95-105-115-125-135-145(x)-145(x)

Snatch+1 OverheadSquat 3-3-2-2-1-1-X-X

115lbs-95-75

OverheadSquat 5-10-15

2.0Miles - Easy (24:00)

Worked up to a max snatch. Got underneath 145lbs. Don't have overhead stamina to rep out ohsquats at 135lbs. Gassed out of overheads. Just went for a quick EASY run after. No way I could have done this as an intervals workout as prescribed intermediate. Check the box on practing snatch, OverheadSquat, and getting some running in.

19:24 RX

38yo male, 185lb

M/38/6’/175#

16:42 intermediate

(Bar taken from the ground; all squat sets unbroken.)

Deo gratias

17:27

OVH Squats weight scaled : 60/50/42,5/35/25 kg (132/110/94/77/55 lbs)

All runs under 2:01

400m -> 15 Burpee pull-ups

-14:26

M / 30 y / 95 kg

RX: 17:53 m

20:37 Intermediate w/85# as middle weight (just worked better with my plates vs. 75# plus I <3 OHS)

Delightful twist on my fave girl WOD :)

Scaled to:

45.5/35.5/30.5/25.5/20.5 kg

12 shuttle runs back and forth 25 feet each =1 rep

Time: 22:54

Knee pain so not using treadmill as in my gym no assault runner

After squats run were a lot harder than expected

145/125/95/95/95

*21:10

16:12

115

95

75

75

55

1k assault bike in between

SC to 115/105/95/85/75# & echo bike 800m...21:24

In kg

60/55/50/45/40

18:48

5 OHS @ 155#

25 cals on echo bike

10 OHS @ 135#

25 cals on echo bike

15 OHS @ 115#

25 cals on echo bike

20 OHS @ 95#

25 cals on echo bike

25 OHS @ 75#

25 cals on echo bike

time: 15:36

21:35

135/115/95/75/65

28calories echo bike

75-70-65-60-55

21:47

Intermediate

21:00

16:11 weight RX unbroken

subbed 30 cal assault bike for runs

Intermediate

sub run with 500m rowing

30-25-25-20-20kg

24:24

Intermediate scale, 17:34.

Unbroken OHS.  They went pretty well, left shoulder a little wonky.  Runs were not fast, but did try to focus on being light and breathing consistently.

50m/5'10"/185

24:23

5 rounds

15 thrusters 95 from ground

500m row.

blah nothing in the tank.

17:02

Front Squat: 125/115/95/75/65

Subbed for Nancy

13.30

26:05

185/155/135/115/95

23:30 Broke every set but 25 and ran 600’s by accident. Need more reps OH to work out grip on the bar deficiencies that are hurting my wrists.

M 53/195/6’

Just did regular Nancy. Scaled to #75 ohs

16:26.

Scaled to Beginner @ 65#

8:01

5min rest, then

240216, results there.

It was apparent in warmup that the left wrist wasn’t going to take much loading or volume at that angle of extension today, so I opted for using the beginner scale at a higher weight as sort of an extended warmup. Besides, I did a bunch of squats and running yesterday.

Scaled weight to 105/95/75/65/55 to go unbroken from floor, as indicated in scaling notes:

15:58

OHS (or snatches) are not one of my strengths …. I’m just happy to be able to do them in some capacity.

scaled weight way down. 115-105-95-75-65.

19:50.

OHS are not my strong suit. even at these weights I still broke the sets of 15, 20, and 25 in two. jelly legs after.

Intermediate: 21:09

rowed, dead.

F/37/128#/5’1”

17:36 Rx’d (unbroken squats)

assault runner

On a treadmill

50-45-40-35-30 lbs DBs

16:01

M/35/210#/6’2”

14:32 Rx’d (unbroken squats)

OHS = my kryptonite.

Way low scale: 65-60-55-50-45

18:49

26:35 @ Int weight

Back squats (upper body weak 😥) & 25 cal bike

M/34

Scaled to Women’s weight scale:

145/125/95/75/65 OH Squats

400 meter runs on treadmill 1%

14:30

Scaled to Women's Intermediate

105/95/75/65/55

500m row after each

24:39

m/54/175

PVC for all ohs

200m run each round

10:52

Intermediate

For time: 34’50”

5 overhead squats 65kg

30cal echo bike

10 overhead squats 60kg

30cal echo bike

15 overhead squats 55kg

30cal echo bike

20 overhead squats 45kg

30cal echo bike

25 overhead squats 35kg

30cal echo bike

Nautical Nancy: 5 RFT

500m row

15 OHS, 80#

20:58

Rows ~2:10 range, ~142 total cals

OHS unbroken rnds 2-5, had to dump early in r1 for a shoulder cramp

The rx rep scheme looked fun, but I just can't get a reasonable weight locked out overhead these days

61/5'8"/154

8/15/2022:  23:07 (400 runs, 75#)

10/24/21:  about 25 min (runs, 75#)

9/28/15: 18:44 (runs, 75#)

7/16/13: 22:55 (runs, 75#, poss 6 rnds)

5/6/13: 19:23 (runs, 80#)

6/5/12: 19:30 (runs, 75#)

Beginner option 18:40

M- 52 / 5'7 / 210 

Intermediate- had to scale OH Squat to 85/75/65/55/45

22:25

Intermediate: 35:11

Not sure what I did, but I felt IT!

135-75

Echo 27 per

21:21

I can’t walk without limping, but I can do OHS 🫤 and they feel good 🤷

45lbs, 75lbs, 75lbs, 45lbs, 45lbs

2500m on rower

*at La Fitness

17:05 @70,60,50,40,30kg overhead

Globo wod: subs for runs are 12 shuttle sprints down and back 25 feet, 500m row or 27 calories assault or echo bike. For the OHS it comes down to availability of equipment and if you're doing this with bumper plates or iron plates. If you're doing this WOD with iron plates pick 2 weights, one heavier and one lighter, do the 5 and 10 heavy and remaining sets with the lighter weight. If you're using iron plates today it's OK to use a rack. Dumbbells sub dumbbell OHS 3-6-9-12-15 each arm. 3-6-9 with a heavier dumbbell and the remaining sets with a lighter dumbbell. Keep in mind that dumbbell OHS are more difficult than barbell OHS when scaling. Play with this and warm up to a heavy single dumbbell OHS, and then do the first 3 sets at 80-90% that good rep on the weakest side, then the final 3 sets at 60% ish. If the gyms busy I suggest the dumbbell option today.

Champions Club Scaling Notes

RANT

Again, directed at the veterans. How many workouts have you practiced this week? How many workouts have you changed your mind mid-workout, lost count of reps or rounds, or deviated from the rx in order to serve a purpose. How often do you ask yourself if you are working out to get better at CrossFit or are you using CrossFit to make yourself better? Let's say you take this workout like you're trying for best overall time: What pace are you going to run the 400m? 1:45? Do you really need to practice 1:45 400's? You could probably do a 1:45 400 on a round of Manion. Let's say you're trying for best overall time: what weight are you scaling the OHS to? Do you really need to practice a set of 15, 10, or 5 overhead squats at a weight you know you can get? If those are the case, why not just do Nancy?

Running and overhead squats are arguably the most elegant things coupled together into CrossFit; each movement serves an incredible dose of humble on the other. Running a 400 at 70% speed and OHS at moderate load/speed/intensity will provide the best overall workout time, but would also miss an opportunity to really expose - and therefore make progress on - a weakness. There is no possible way you are an elite runner and elite overhead squatter. Those don't exist. Your overhead squats are your strength? Sprint the 400s and see how well your squatting form holds up to the worst race in track and field. Running is your thing? Make each squat set at a weight that you could not do one more rep than the prescribed amount and see how awkward your running looks. Turn the timer off, or start at an odd time to not be tempted to go back to 70% at each one. That would be an example of practicing a workout, and I would bet you would see a good translation next time Nancy comes up.

SCALING QUESTIONS

Have I done Nancy enough (and is my time good enough) to merit doing a variation of it?

Flexibility: Do I want to keep overhead squats and stay light or go to back squats with heavier weight and practice OHS in warmup?

Do I want to treat this thing like a test and go for best time or emphasize one or the other?

Also the rant.

NEW TO CROSSFIT SCALE

5 rounds of:

1:00 overhead squat hold

Run 400m

Rest as needed between stations to keep form good