2 of 4
2
Tuesday, July 16th, 2013 - Nancy
Posted: 16 July 2013 07:08 AM   [ Ignore ]   [ # 16 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  369
Joined  2013-07-07

Ran 1.25 warm up
My WOD Today 19:10 at 65# (45 pound bar + 20#kb in backpack, no plates at home). Compare to WOD 100506 18:57 at 50#.
I was slower today but had to break the OHS sets with the added 15 pounds.
The good news, my 400s were :15 to :20 faster and I ran each one faster than the one before.
This strengthening and conditioning works! smile
Ran 1.1 cool down

 Signature 

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

Profile
 
 
Posted: 16 July 2013 09:13 AM   [ Ignore ]   [ # 17 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  807
Joined  2010-07-06

WU:
running drills
barbell mashing

Strength and Skill:
5x10 Box Jumps (30” unbroken)
5x10 wallball 25#

WOD:
18 min AMRAP
5 toe 2 bar
10 walking lunges
15 squats

score: 19 rounds + 9 reps

 Signature 

M 31/6’0”/209 lbs.

Profile
 
 
Posted: 16 July 2013 09:29 AM   [ Ignore ]   [ # 18 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  538
Joined  2009-12-20

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

18:01

 Signature 

41/M/5’8”/205

Fill it up again! Fill it up again! Once it hits your lips, it tastes so good!—Frank the Tank

As-fast-as-possible always carries a requirement of “with proper form and full range-of-motion”.  Many people forget this and I see people at my affiliate who cheat movements just to get a few seconds faster on a WOD.  Do you know what they won for their awesome time?  Nothing.—tulatel

Profile
 
 
Posted: 16 July 2013 09:31 AM   [ Ignore ]   [ # 19 ]
Hound
RankRankRankRankRank
Total Posts:  80
Joined  2011-05-02

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

30:57 Really struggled on this one. Had to break the OHS into 10/5 reps. Had to rest and drink loads of water after the runs. N early 5 minutes slower than my PR. Its nearly 100 degrees today, so the heat didn’t help :(

Profile
 
 
Posted: 16 July 2013 09:38 AM   [ Ignore ]   [ # 20 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  847
Joined  2010-05-25

130716 Outlaw Work
Warm up:

5 min DROMs
Burgener warm-up

BB Gymnastics
EMOM for 5 minutes:
2 Snatches (full) @ 80%
Then, when the clock hits 5:00
2 minute AMRAP of:
Snatches (full) @ 80%

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

115#
AMRAP = 9 reps

Metcon:
Run 1 Mile for time.

Time: 7:21

 Signature 

M/42/6’3.5/207
Current#: 206


CF DOB 05/25/10

Profile
 
 
Posted: 16 July 2013 10:07 AM   [ Ignore ]   [ # 21 ]
Boxer
Avatar
RankRankRankRankRankRankRankRank
Total Posts:  522
Joined  2009-09-23

“Murphy”

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Rune 1 mile

48:34

Although you will never read this, thanks for the motivation Drop.

 Signature 

M/44/6’0/155

Crossfit Birthdate: March 18, 2009 “1/2 Murph”

If it was easy everyone would do it.

Profile
 
 
Posted: 16 July 2013 10:23 AM   [ Ignore ]   [ # 22 ]
Puppy Dawg
Rank
Total Posts:  8
Joined  2013-06-30

19:37
45# OHS

Mobility work seems to be helping the OHS, but I still have a long way to go…

Profile
 
 
Posted: 16 July 2013 10:29 AM   [ Ignore ]   [ # 23 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1300
Joined  2009-05-24

Power Snatch 2, 2, 2, 2, 2, 2
25kg,30,30,30,30,30
100 Banded Good Mornings
4:35

On the minute
Sprint 60 yards on the minute for 10 minutes.

Untimed

Not much in the tank today, heat and lack of sleep taking it’s toll….....................us Brits not used temps in excess of 30 degrees!!! Need to climatise!

 Signature 

F/ 38/ 60kg/ 5 6”

http://sophiegoespaleo.blogspot.com/

Profile
 
 
Posted: 16 July 2013 10:32 AM   [ Ignore ]   [ # 24 ]
Big Dawg
Avatar
RankRankRankRankRankRankRank
Total Posts:  400
Joined  2010-10-13

130716
Pack
“Nancy”
5 rounds for time of:
400 meter run
65 pound Overhead squat, 15 reps

B/I: CFWUx2

As Rx’d: 13:07

C/O: 3/4 mile run, HB 3/1

 Signature 

You are not a beautiful or unique snowflake.

Profile
 
 
Posted: 16 July 2013 11:51 AM   [ Ignore ]   [ # 25 ]
Hound
Avatar
RankRankRankRankRank
Total Posts:  77
Joined  2013-04-16

10-8-6-4-2-4-6-8-10

Pull-ups
Box jumps
Sit-ups

Time - 11:16

I subbed reverse pull-ups for regular pull-ups.

 Signature 

Breathe in.  Breathe out.  Move on.

Profile
 
 
Posted: 16 July 2013 12:13 PM   [ Ignore ]   [ # 26 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  888
Joined  2011-07-07

Pack:
95 poundSquatclean, 10 reps
20 Toes to bar
20 Box jump, 20 inch box
10 Muscle-ups (seated)
25 pounddumbbell Push press / pushjerk, 20 reps
20 Double-unders
95 poundThruster, 10 reps
20 Pull-ups
20 Burpees
200’ Walking lunge with 25lb plate held overhead

21:33

Those lunges at the end were awful. Still trying to get back up to speed!

 Signature 

M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

Profile
 
 
Posted: 16 July 2013 12:17 PM   [ Ignore ]   [ # 27 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  888
Joined  2011-07-07
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.

I’m so sorry to hear of your loss, will be praying for your family. That’s really cool how the main site wod fell…

 Signature 

M / 30 / 185# (84K) / 6’1 (185cm)
Crossfit DOB: 2/1/2011
2014 Goals

“Fear not, for I am with you;
    Be not dismayed, for I am your God.
    I will strengthen you. Yes, I will help you,
    I will uphold you with My righteous right hand.”
              -Isaiah 41:10

Profile
 
 
Posted: 16 July 2013 12:42 PM   [ Ignore ]   [ # 28 ]
Stray Dawg
Avatar
RankRank
Total Posts:  22
Joined  2013-04-28

Murph, so sorry for your family’s loss.

I’m back after a bit of a hiatus where I was concentrating on my running (half coming up).

Anyway, this AM 3.5 miles.  37 minutes.  I’m slow, I average about a 10:45ish mile. 

This afternoon:

Nancy

5 rounds
400 m run
15 OHS @ 30lbs

19:19

My husband did this with me and used the Rx’d weight, did extra on the runs because he missed the turn and just decided to go with it.  He finished in the 20:something range.  It is awful hot here and humid.  It is also trash day and the truck came by during a run.  My husband puked the smell was so bad.  Yuck.

Profile
 
 
Posted: 16 July 2013 12:56 PM   [ Ignore ]   [ # 29 ]
Pack Member
Avatar
RankRankRankRankRankRank
Total Posts:  275
Joined  2012-04-26

Warm Up: walk 200m, run 1 mile, stretch

WOD:
Three rounds for time of:
90# DL, 15 reps
15 Burpees
8:22

and

Three rounds for time of:
40# Push Press, 15 reps
15 Box Jumps, 18” box
6:25

Cashout:
run 800m
walk 3 km
stretch

 Signature 

There are no shortcuts to any place worth going.
F/33/5’4”/123

Profile
 
 
Posted: 16 July 2013 01:04 PM   [ Ignore ]   [ # 30 ]
Top Dawg
Avatar
RankRankRankRankRankRankRankRankRank
Total Posts:  1260
Joined  2010-01-30

TUESDAY 130716

Mobility
1 min hold skin the cat on rings
1 min foam roller on hamstrings
1 min couch stretch each leg
1 min banded shoulder traction each shoulder
2 min bottom of the squat

“Nancy”

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

15:46

OHS form broke down in the 4th set.  Wasnt dropping all the way through because of wobbly feeling.

 Signature 

“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.

Profile
 
 
   
2 of 4
2