Monday, 20 Jun, 2011

Posted by Mandee on June 19, 2011   |   31 Comments


Warm up:

5-10 minutes of hip and shoulder mobility followed by a 400m run




5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.



Spend 5 minutes with a trigger point ball on the calves


Teaching Perception” withΒ Dr. Nicolas Romanov,Β CrossFit Journalpreview video [wmv] [mov]

Ready for (almost) Anything

31 responses to “Monday, 20 Jun, 2011”

  1. Patrick says:

    Lifting shoes, check. Knee sleeves, check. 4″ wide, 10mm thick, single prong belt, check. Wrist wraps, check. Lulu shorts, check. Hmmm, think I’m officially a gear whore.

    • Patrick says:

      Concerning the video, what the heck is Romanov talking about? I’ve much respect for the man and the Pose running technique. Were it not for learning to run using his drills and Pose form, I’d not be able to run at all. But, efficient movement along geodesic lines and running barefoot somehow releases electromagnetic charges? Starting to sound like he drank the bong water.

    • Emily D. says:

      Mandee isn’t impressed with your gear.

  2. Josh McGuire says:

    BEAST PIC! Side note….they make lulu shorts for men or are those really large ladies shorts??

  3. Eric Hedges says:

    “NANCY” was the beast today. Scaled all the way around! Good to be back in the 0600!

  4. Josh Kennedy says:

    14:52 RX’ed. Another good crowd today, loving the vibe. Pushed me to strip over 2min off my previous Nancy time from just 8 days ago.

  5. A to the Pizzle says:

    19:50 rx’d
    Prev score 14:09 scaled at 75 pounds. Nancy is another killer example of CF programming mimicking a brick workout. This was a great multi modality wod for multi sport athletes. Lower back was on fire and legs completely taxed and feeling like a ton of “bricks” during.

  6. Robert S. says:

    16:25 rx’d

    Note: crappy Father’s Day nutrition = running suck fest

    Second note: Camping with my son and ice cream with my family = worth a running suck fest.

  7. Tye says:

    3 Rounds: 50 DU’s, 25 WB 2-fer-1’s 8:15 RX’d

    WB 2-fer-1’s suck, just a word of warning on that one.

    • Josh Kennedy says:

      Only sucks if you can actually do them (which I can’t!). I merely keeping braining myself with the medball when it lands on my head.

  8. Ron Wood says:

    18:35 scaled 75# OHS

  9. dean says:

    14:45Rx’d which is almost a full minute off my time 8 days ago! However, I didn’t run the trail course so my time is not going up on the leaderboard. oh well. Great work today by the 7am class, you guys killed it!

  10. RyanP says:

    16:58 rx’d 12 second pr.

  11. Lesha says:

    19:56 rx’d (PR – 1st time for Nancy)

  12. Tracey says:

    14:59 as rx’d. AT 4:30 P.M.!!!!!HOT. I was 1 minute slower that the last time. Level 1 cert. eating celebration didn’t help my running efforts today. πŸ™‚

  13. Kerri says:

    Not sure if I’ve done Nancy before…I didn’t have anything written on my tally sheet, so I’m thinking this is the first time it’s been completed. Tough WOD, great 430 and 530 classes!

  14. Karen says:

    18:11 Not a great showing for Nancy for me today. Almost 2 minutes off my PR. Nancy’s never been a really good “friend” for me anyway (running)!

  15. Patrick says:

    OHS just weren’t going to happen.
    Sub’d 15 2 pood KBS: 23:26
    I consider showing up a success today.

  16. Josh McGuire says:

    21:24 and scaled weight. Humbling and hot. Thanks to everybody who offered advice on my jacked up form!

  17. James Stranahan says:

    21:39 scaled weight

  18. DaveC says:

    Did 4 rnds in 20:20 @ 65#. Not my best day.

  19. Jamie Flynt says:

    3 + run at 20:25. First time doing Nancy. The 4:30 class rocked. I’ve seen a great increase in my running (although the time might not show) and attribute it to stopping most of the dairy. I’m not hyperventilating quite as much and can only get better!