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Tuesday, July 16th, 2013 - Nancy
Posted: 15 July 2013 04:57 PM   [ Ignore ]
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TUESDAY 130716

“Nancy”

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

Post time to comments.

Compare to 130506.

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.

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

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Craig Massey


“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: 15 July 2013 06:23 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: 16 July 2013 01:39 AM   [ Ignore ]   [ # 2 ]
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Helen

WU 3 Rds of 15 push ups, 15 sit ups 5 pull ups 15 squats, stretching and mobility work.

Pack:
3 rounds for time
Run 400 m
21 15KG Kettle bell swings
12 pull ups

Time 9’ 10”

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M34/5’6”/148

Xfit DOB 01/01/12

I hate crossfit, I love crossfit!

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Posted: 16 July 2013 02:50 AM   [ Ignore ]   [ # 3 ]
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Last night, I got a call from my wife who happens to be at the beach with our kids. She said that our Aunt Nancy passed last night after a long three year battle with cancerous tumors in her brain. My wife and I grieved and shared a few Nancy memories and just before I got off the phone I clicked on the main Crossfit site to discover today’s WOD was “Nancy.” We were both dumbfounded. I dedicated today’s WOD to our Aunt Nancy. RIP Aunt Nancy, you will always be in our thoughts and hearts. Peace.

“Nancy”

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

14:36 as Rx’d

I got emotional a few times during the runs.

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 16 July 2013 03:12 AM   [ Ignore ]   [ # 4 ]
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@Murph99: RIP!

No place to run, did scaled version from http://www.customwod.com/mainsite/20130716 :

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: 11:39

One minute faster than last time, woohoo!

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Posted: 16 July 2013 03:53 AM   [ Ignore ]   [ # 5 ]
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Murph99, sad to hear about you and your wifes aunt Nancy.

Wu: yes Not felling it today. Tired after just doing the wu.

CFSB:
Floor press graduate—» 3x87,5 Then 15x72,5

WOD:
Squat clean
10-10-10
All on 40 kg. Form before weight.

Then…

100 back-x

MWOD:
K* 10 minutes

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CFDB november 2010. “Resurrected” January 7 2013
On ramp at: http://crossfitvastkusten.se/
Now back to work out on my own.
“Compete against others and you become bitter. Compete against your self and you become better”
M 46/218/6,2

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Posted: 16 July 2013 04:40 AM   [ Ignore ]   [ # 6 ]
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“Chipper” (Sqt. Clean/TtB/Box/MU/etc.)

Std. Warmup x1 (minus dips, light on PU)

Pack:
95 pound Squat clean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups progressions
25 pound dumbbell Push press / push jerk, 20 reps
40 Single-unders
95 pound Thruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead

Time: 21:53

Whew! Feeling good! It felt great to do this with a fairly competitive time. Forgot how miserable thrusters are.

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Run with the big dawgs…
M 25/5’9”/153lbs
Std Warmup (Crossfit Modded): Samson Stretch, OHS Broom, GHD Situp (x8), Back Ext 35lb (x8), Pullups (x6), Dip (x4) [occasional sub of Ring MU Progressions for PU/Dips]
Max: Weight (Reps)
Back-Squat: 235 (2)     
Front-Squat: 190 (1)     
Deadlift: 240 (1)     
Power Clean: 145 (1)
Hang Clean: 135 (3)     
Hang Snatch: 110 (2)       
Push Jerk: 130 (3)
OHS: 125 (3), 135 (1)
“Fran” (Pack) - 3:44

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Posted: 16 July 2013 04:57 AM   [ Ignore ]   [ # 7 ]
Big Dawg
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Behind the neck Jerk 1-1-1-1-1-1-1

95#, 115#, 135#, 155# FAIL, 135#, 145#, 155#

Taking two weeks off has absolutely KILLED me. I cannot believe how much strength I have lost.

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M 42/5’9”/180#/ CFBD 10-11-2012

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Posted: 16 July 2013 05:00 AM   [ Ignore ]   [ # 8 ]
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Pack:
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Pull-up
Box jump, 20
Sit-up

time- 13:05

Wasn’t thrilled with the time but pull ups are improving.

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M/32/6’2’‘/240#

Compare to 330# in 2009

Warm up: two rounds of 10 air squats, 1 min hamstring stretch, 10 push-ups, 5 pull ups, 5 dips, 10 deep squats holding on to a poll for perfect form, 10 sit ups, 200 m run, 5 KTE.

I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self. - Aristotle.

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Posted: 16 July 2013 05:50 AM   [ Ignore ]   [ # 9 ]
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Tuesday, July 16th, 2013 -

At the beach
Run 5.766km.  43:03 sssslow!
100 walking lunges tongue wink

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F/47/ 5’6
Crossfit DOB: 6/23/2012.

“It never gets easier, you just get stronger.”

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Posted: 16 July 2013 05:56 AM   [ Ignore ]   [ # 10 ]
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Last Friday did the squat clean and jerks

30 squat clean and jerks 155lb (scaled to 135lb)

Time: 8:26.

Yesterday

3 rounds
135lb hang power cleans, 15 reps
15 burpees

Time: 9:07.

Today

10-9-8-7-6-5-4-3-2-1 reps of
chest to bar pullups
30” box jumps
GHD situps

Time:15:38.  (10,9,7 and 6 reps of CTB were unbroken, on 8 I missed my chest on 6 so just decided to come off and regrip and get the last three. All box jumps and situps unbroken but having to walk some distance from one room to do pullups, the hallways for box jumps and then halfway into the other room slowed me down)

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30/m/5’11/185 lbs
Crossfit birthday 4/10/08
Crossfit starting weight 205lb.

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Posted: 16 July 2013 06:01 AM   [ Ignore ]   [ # 11 ]
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Murph99 - 16 July 2013 02:50 AM

Last night, I got a call from my wife who happens to be at the beach with our kids. She said that our Aunt Nancy passed last night after a long three year battle with cancerous tumors in her brain. My wife and I grieved and shared a few Nancy memories and just before I got off the phone I clicked on the main Crossfit site to discover today’s WOD was “Nancy.” We were both dumbfounded. I dedicated today’s WOD to our Aunt Nancy. RIP Aunt Nancy, you will always be in our thoughts and hearts. Peace.

“Nancy”

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

14:36 as Rx’d

I got emotional a few times during the runs.

Sorry for your loss.  Take care.

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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: 16 July 2013 06:07 AM   [ Ignore ]   [ # 12 ]
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@No Coast

Warm-up
2:00 Bottom of Squat Hold
3x
50 Single-under
10 Squat
5 Handstand Kick-up
1:00 Plank Hold

Then,
5:00 Hip/Leg Mobility

WOD
5 Rope Climb
10 Wall Ball, 20#
4 Rope Climb
15 Wall Ball
3 Rope Climb
20 Wall Ball
2 Rope Climb
25 Wall Ball
1 Rope Climb
30 Wall Ball
11:29

2:00 Rest, then

3:00 Bar MU…2
+6 unsuccessful attempts

Then,
5x 0:12 L-Sit Hold

Then,
2x
1:00 Headstand Hold
20 Abmat Sit-up

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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: 16 July 2013 06:16 AM   [ Ignore ]   [ # 13 ]
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Nancy. 3 x press.

Warmup
400 m run
10 bench dips
10 PVC OHS

Strength
Press 3-3-3
In kg: 30-35-39(F, 0)

Backwards again… :(

Metcon
Nancy
3 RFT
400 m run
15 OHS, 20 kg

Time: 18:12

Cash-out
Couch stretch
T-spine mob
Calf 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: 16 July 2013 06:26 AM   [ Ignore ]   [ # 14 ]
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TUESDAY 130716
“Nancy”
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps
13:22

Squats felt easy… runs were slooow. hmmm

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F - 27 - 5’6” - 135#
CrossFit DOB: 23 June 2013

“Without the bitter, the sweet ain’t as sweet.”

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Posted: 16 July 2013 07:06 AM   [ Ignore ]   [ # 15 ]
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Murph99 - 16 July 2013 02:50 AM

Last night, I got a call from my wife who happens to be at the beach with our kids. She said that our Aunt Nancy passed last night after a long three year battle with cancerous tumors in her brain. My wife and I grieved and shared a few Nancy memories and just before I got off the phone I clicked on the main Crossfit site to discover today’s WOD was “Nancy.” We were both dumbfounded. I dedicated today’s WOD to our Aunt Nancy. RIP Aunt Nancy, you will always be in our thoughts and hearts. Peace.

“Nancy”

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

14:36 as Rx’d

I got emotional a few times during the runs.

So sorry for your loss. God bless your Aunt Nancy and all of you whom she leaves behind.

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F/44/5’5/135
Level 1 Cert, June 2008
Went away in 2010, came back to CF in April 2013

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