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Monday, May 6th, 2013 - Nancy
Posted: 05 May 2013 05:52 PM   [ Ignore ]
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MONDAY 130506

“Nancy”

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

Post time to comments.

Compare to 120603.

The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Answers to frequently asked questions can be found in the Beginners forum.

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“The point of CF is to get better at life.  Being unable to workout tomorrow because you were pigheaded today is not in line with our goals.”
Garddawg - 22 March 2009

“CrossFit is not dangerous.
Bad coaching is dangerous, poor movement is dangerous. Ego is dangerous.
CrossFit, properly scaled to the individual is the safest and most efficient program available for strength, conditioning and movement.”
BlueBugofJustice - 18 August 2009

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Posted: 05 May 2013 07:12 PM   [ Ignore ]   [ # 1 ]
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Big Dawgs
As Rx’d

women 65#

Pack
“Nancy”
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

women 35-45#

Puppies
“Nancy”
3 rounds for time of:
400 meter run
25-35 pound Overhead squat, 15 reps

Buttercups
“Nancy”
3 rounds for time of:
400 meter run
PVC pipe-25 pound Overhead squat, 15 reps

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All of life’s problems can be solved by heavy deadlifts.

M/54/5’11”/190

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Posted: 05 May 2013 08:09 PM   [ Ignore ]   [ # 2 ]
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wod from 5.1.13 deadlift 3 3 3 3 3
205, 225, 225, 235, 235.  strained my low back on last set.  should have stayed at 225..  its been a long time since last dl.

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Posted: 06 May 2013 01:38 AM   [ Ignore ]   [ # 3 ]
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WOD May 1st

Deadlift
3-3-3-3-3

265-285-310-330-340(1)

Managed 1st rep at 340 but felt my form start to breakdown, so stopped it there. Finished with 5 reps @ 155 to refocus on form.

Then
5 x 10 burpees

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M 28 / 6’4” / 215lbs

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Posted: 06 May 2013 01:55 AM   [ Ignore ]   [ # 4 ]
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Plyo Push Ups 3 x 10
Floor Press 5 RM
38.5kg PR
Front Squat 3 RM
61kg

Complete 3 rounds:
Max Rep Front Squats @ 75% of 3 RM-45kg
40 Lunges w/ 12kg bar

FS-21

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F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

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Posted: 06 May 2013 02:10 AM   [ Ignore ]   [ # 5 ]
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CF Warmup

5x(400m, 15 OH squats @50lbs)

Bout 40 mins

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-Justin

“Fitness is a journey, not a destination”

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Posted: 06 May 2013 03:32 AM   [ Ignore ]   [ # 6 ]
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Monday 5-6-2013


Buy in
Test Squat
15 Sit Up to Straddles
Hold Pancake Split for 2 minutes
2 minutes of Hip Capsule Distraction MWOD
2 min bottom of squat
Test squat

Strength
10 x 75 lb sh press
3 x 95 lb shoulder press strict
2x 105
2 x 110
1x 115
1 x 125
3 x 135 pr!

WOD
5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
OHS are looking better,  20 min and change

Cash out 10 one legged burpees each leg. 
Suck here.  Not very good.  I’ve never been strong at one legged such as pistols

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“It is unwise to seek prominence in a field whose routine chores you do not enjoy”

Wolfgang Pauli

Translation:  Don’t try to be good at it if you’re not willing to poke at the details day after day and be excited about repeats.

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Posted: 06 May 2013 05:34 AM   [ Ignore ]   [ # 7 ]
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@No Coast

Warm-up
500m Row
3x: 30 DU, 10 single-arm KB snatch (16kg), 10 OHS (PVC)
4:00 Shoulder Mobility
Group Warm-up
Snatch Technique Drills

Strength
20:00 to establish 1RM
200#

Warm-up lifts: 45x5, 75x3, 95x2, 125x1, 145x1, 180x1, 190x1

WOD
4x
15 Hang Power Snatch, 95# (scaled to 85#)
30 DU

Time: 6:54

8:00 Shoulder Mobility

10:00 Free-standing, Handstand Hold practice

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35 / M / 5’10” / 195#
PRs:  http://forum.crossfitbrandx.com/index.php/forums/viewthread/3000/P60/#175416

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Posted: 06 May 2013 06:49 AM   [ Ignore ]   [ # 8 ]
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“Nancy” - pack
5 rounds for time of: 
400 meter run
Overhead squat, 15 reps @ 65 lbs
Time 19:05

Ahhhh, my archenemy the OHS; second only to the HSPU when it comes to handing it to me each and every time… Getting better, but it aint looking pretty:o)

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M/34/1.84m/81kg
CF DOB - August 2010/Rebirth May 2012

“I have neither the time nor the inclination to explain myself to a man who rises and sleeps under the blanket of the very freedom that I provide, then questions the manner in which I provide it.”

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Posted: 06 May 2013 07:46 AM   [ Ignore ]   [ # 9 ]
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Started CFWU then slammed my knee on a nail somehow.  Decided to walk with my daughter to measure the 400m for when I’ll be able to run without watching the kids.  Came back and did a rowing Nancy

5 rounds

500m row
15 OHS @ 35lbs

18:57

My first week back after 4 years has been fantastic.  I need a rest day. And maybe a twinkie.  Definitely a beer.

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Posted: 06 May 2013 08:08 AM   [ Ignore ]   [ # 10 ]
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No place to run, did scaled version from http://www.customwod.com/mainsite/20130506 :

Complete 5 rounds of the following as fast as you can:

1. Tuck jump 30 Reps
2. Overhead squat 15 Reps with 20 Kgs / 45 lbs

Time: 12:39

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Posted: 06 May 2013 08:21 AM   [ Ignore ]   [ # 11 ]
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Nancy

5 rds

run 400 meters
15 OH squats - 65#

17: 34

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GarageCFer
M/60/180/5’8”
CrossFit Pagosa
Pagosa Springs, CO

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Posted: 06 May 2013 08:23 AM   [ Ignore ]   [ # 12 ]
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Monday, May 6th, 2013- Elizabeth


Warm Up:
Rowed for 1000M
40 Sit Ups
40 Push Ups
15 Squats
20 PVC Pipe Pass Throughs
20 Shoulder Dislocates

Strength:
Press 1x3, 95 lbs
{Warmed up with 65, 85, Then did my 1x3 at 95#. Form felt good and no issues that I could see]

WOD: “Elizabeth” Scaled to Pack:
21-15-9 reps of:
Clean 95 pounds
Ring dips (Assisted)
Time-7:08

The dips were assisted and the slow part of this WOD. Cleans were done unbroken. I think I can go up about 10lbs on the cleans the next time this comes around.

Cash Out:
Ring Dips Work for 10 mins

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Donald K. Toro

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Posted: 06 May 2013 08:42 AM   [ Ignore ]   [ # 13 ]
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Thrusters and pull-ups.

Warmup
2 rounds of
10 Air squats
5 push-ups
5 pull-ups (-50 kg)

Metcon
15-12-9 reps of
Thrusters 25 kg
Pull-ups (-35 kg)

Time: 11:07

Cash-out
Hamstring stretch
Calf stretch
Pigeon stretch

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M 31/1.79 m/72 kg

Tomorrow is the most important thing in life. Comes into us at midnight very clean. It’s perfect when it arrives and puts itself in our hands. It hopes we’ve learned something from yesterday. - John Wayne

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Posted: 06 May 2013 08:46 AM   [ Ignore ]   [ # 14 ]
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Cindy

20 Min AMRAP of:
5 Pull Up
10 Press Up
15 Squats

24 rounds even.
Improved on my last score of 20 +5 Pull ups.

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M/44/5’10”/173#

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Posted: 06 May 2013 09:08 AM   [ Ignore ]   [ # 15 ]
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Front Squats C2W5D3; Front Squats, Hill Runs, GHD

Before: modified dyn wu, shoulder mobility

FS
95x5, 115x3, 135x2
3-3-3-3-3
165-175-185-195-205 (5>W4) these did not feel great, knees caving in and didn’t feel strong)
BS
170x19

For time:
20 front squats @95 (subbed for OHS)
4 hill runs (~65 yards)
15 GHD situps (subbed for pullups)
3 hill runs
10 front squats
2 hill runs
5 GHD situps
1 hill run
14:14

Definitely something wrong with my shoulders. Pain in left when I tried a couple of dead hangs, general twingey-ness in right and real pain when I put my arms back for back squat (which seems really weird). Not sure what brought it on but best guess is overuse from the muscle-up work I’ve been doing. Going to cut out all overhead movements for at least a week (and maybe low bar back squat as well) and probably go see an ART guy.

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The obstacle is the path. - Zen proverb
m/48/6’1”/200
Yup, that Jeesh

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