Wednesday 5/21/2014 CrossFit Workout of the day
Warm up
3 sets
10 Pass Thru’s
10 OHS
5 Spider-Man stretches
5 Squat Stretches
Snatch warm up and progression
Strength/Skill
Hang Snatches
2-2-2-2-2
Training
Bench mark
“Nancy”
5 rounds
400 meter run
15 OHS (95/65)
Scale options
Scale # of rounds
Scale distance on run
Scale weight
Sub OHS w Front Squats
OMG more running!!! Just catching up for all the lost time folks. Last run day of the week, or is it? lets see some awesome PR’s for “NANCY”
2014 05 20
Oh Nancy, you saucy minx.
Time- 15 mins 15 seconds. Started this lil diddy @ 55 lbs but Coach James was all like, “Nah, RX.” So for the last 4 rounds I was at 65.
Woo Wednesdays.
you go Mel!!!!!! Rx that bad.. girl. (usuallly I say bad boy)
🙂
20:56 #20. Nice to join the 5:30AMers this morning!
Nice work 530 AM;
My first run at Nancty, scaled at 75 and time was 19:12;
Looking forward to RX and equal/better time next time around.
Great Wrok All!
17:49 RX
How I feel trying to stay w/ Mel:
https://www.youtube.com/watch?v=BLI0NQh3W58
hahahahah JAY! Ridiculous! And not true.
Jay, that is hysterical…and SO TRUE!!! Mel you are a machine!!! did anyone see if she broke a sweat while crushing this WOD?
Love me some 360, though so jealous I missed Nancy. Old Jeff would have fancied a dance.
A lot of fresh faces in 6:30 AM. Let’s make ’em feel welcome.
Finally, I think of each and everyone one of you guys when I see this commercial. Such a big part of our crazy community is just showing up. Granted, my attendance lately would cause you to believe that I’m quite the hypocrite, but you know what I’m saying.
https://www.youtube.com/watch?v=Rgo4yBeQSOE
Nancy looked good on paper..then the WOD began and it all fell apart for me.
Got through 4 rounds RX
lower back was killing me on the run.
Looking forward to another shot at NANCY!!
@Jay that is hilarious!
@Mel, all I can say is DOUBLE RX! Have to slow you down some how lol
@john way to give it your best. Stretch those hammies.
@jeff Glad to have you back today! The wiley vet in 360.
@kimber, you are missed.
@ Brett you owe $10 to the beer pot.
@damon doooooood is on fire latley! Way to crush it.
hahahahahahaha
I had some trouble rising this am. Back at it tomorrow for 360
Still rehab-ing the ol’ neck and shoulder so I did front squats out of the rack at #65. That however did not make Nancy any nicer….19.24.
Mel-You are a freak of nature. I want what your having…
*you’re…whoops
19:40 @ 75#. Totally wrong shoes for today. I went with the NB’s for the run but that kept me up on my toes and compression during squat was messing with my balance. Gear lesson learned.