Warm up:
5-10 minutes of hip and shoulder mobility followed by a 400m run
Workout:
“Nancy”
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Cool-down:
Spend 5 minutes with a trigger point ball on the calves
“Teaching Perception” withΒ Dr. Nicolas Romanov,Β CrossFit Journalpreview video [wmv] [mov]
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.
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.
Mandee isn’t impressed with your gear.
Mandee’s thinking …. “MOOSE KNUCKLE…”
BEAST PIC! Side note….they make lulu shorts for men or are those really large ladies shorts??
Still lululemon-free! π π π
“NANCY” was the beast today. Scaled all the way around! Good to be back in the 0600!
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.
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.
Speakin’ da truth, brother. I substituted a fartlek run workout with Nancy today. Other CF benchmark I like for runners and endurance athletes is 15rep OHS at body-weight; I still have a LONG way to go on that one.
Holy crap @ a 15 rep OHS at body weight….i just threw up a little.
If I’m remembering correctly, I think that was a major benchmark for most Oly lifting gyms. If you couldn’t do 15 OHS @ BW, they wouldn’t let you workout with them.
http://youtu.be/wjuULPqI-WY
http://journal.crossfit.com/2005/08/the-overhead-squat-by-greg-gla.tpl
BTW: all of the CF mainsite demo videos for Nancy have folks doing OHS from the rack, sometimes with a medball under your arse. Jake is hardcore: no rack, no medball for CH HSV folks!. Hence cleaning/jerking the darn weight alone is tough.
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.
So worth it! Glad you had a good Fathers Day!
LIKE!
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.
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.
18:35 scaled 75# OHS
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!
16:58 rx’d 12 second pr.
19:56 rx’d (PR – 1st time for Nancy)
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. π
19:10-Rx’ed
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!
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)!
OHS just weren’t going to happen.
Sub’d 15 2 pood KBS: 23:26
I consider showing up a success today.
21:24 and scaled weight. Humbling and hot. Thanks to everybody who offered advice on my jacked up form!
20:05 Rx
21:39 scaled weight
Did 4 rnds in 20:20 @ 65#. Not my best day.
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!