Monday, 20 Jun, 2011

Posted by Mandee on June 19th, 2011

31 responses

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" with Dr. Nicolas Romanov, CrossFit Journalpreview video [wmv] [mov] Ready for (almost) Anything

31 responses to "Monday, 20 Jun, 2011"

Patrick says:

June 19, 2011 at 3:12 pm

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:

June 19, 2011 at 3:30 pm

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.

Josh McGuire says:

June 19, 2011 at 4:09 pm

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

DaveC says:

June 19, 2011 at 10:41 pm

Still lululemon-free! :) ;) :)

Emily D. says:

June 20, 2011 at 1:12 am

Mandee isn't impressed with your gear.

Brian says:

June 20, 2011 at 1:47 am

Mandee's thinking .... "MOOSE KNUCKLE..."

Eric Hedges says:

June 20, 2011 at 2:48 am

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

Josh Kennedy says:

June 20, 2011 at 2:56 am

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.

A to the Pizzle says:

June 20, 2011 at 3:05 am

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.

Robert S. says:

June 20, 2011 at 3:12 am

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.

Tye says:

June 20, 2011 at 3:18 am

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:

June 20, 2011 at 3:21 am

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.

Josh Kennedy says:

June 20, 2011 at 3:23 am

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.

Josh McGuire says:

June 20, 2011 at 3:28 am

Holy crap @ a 15 rep OHS at body weight....i just threw up a little.

Josh McGuire says:

June 20, 2011 at 3:29 am

So worth it! Glad you had a good Fathers Day!

Ron Wood says:

June 20, 2011 at 3:32 am

18:35 scaled 75# OHS

Tye says:

June 20, 2011 at 3:58 am

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.

Josh Kennedy says:

June 20, 2011 at 4:11 am

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.

dean says:

June 20, 2011 at 4:20 am

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!

RyanP says:

June 20, 2011 at 7:40 am

16:58 rx'd 12 second pr.

Kristi Simmons says:

June 20, 2011 at 8:14 am

LIKE!

Lesha says:

June 20, 2011 at 8:17 am

19:56 rx'd (PR - 1st time for Nancy)

Tracey says:

June 20, 2011 at 11:33 am

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. :)

Kerri says:

June 20, 2011 at 1:07 pm

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!

Karen says:

June 20, 2011 at 1:27 pm

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)!

Patrick says:

June 20, 2011 at 2:21 pm

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

Josh McGuire says:

June 20, 2011 at 2:29 pm

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

cole says:

June 20, 2011 at 2:48 pm

20:05 Rx

James Stranahan says:

June 20, 2011 at 4:12 pm

21:39 scaled weight

DaveC says:

June 20, 2011 at 10:04 pm

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

Jamie Flynt says:

June 21, 2011 at 1:21 am

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!

Monday, 20 Jun, 2011

31 responses to "Monday, 20 Jun, 2011"

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