Reminders: The 6:30 class this week will be reserved for the Nutrition Seminar. If you’d like to sign up for the Nutrition Challenge please sign up ASAP.
“Nancy”
5 Rounds for time:
400 Meter Run
15 Overhead Squats 95# (scale as necessary)
Post time to comments:
Compare to: 120626
my 9 is open
7 am slot open.
17:42 mod 83# front squat for overhead squats
My 9 is open.
My 9 is open
19:40 75#
9 is open x2
WOD: 14:12 Rx
-PR by 4:16
25:28 55# 1st rd, 45# others
20:30 at 73#
last time i completed it in 19:49, but only at 53#, so I’ll call that a PR!
Thanks so much to Cindy, Jonathan, and Sarah for great coaching this morning!
Lost track of rounds and I think I did an extra run…so I’m thinking around 19-20min.
Had 83# on the bar for 24OHS then stripped down to 63#, next time I start and go with 73#
18:08. 35#. Much improved OHS form.
Need to bring bar fwd a few inches to over my heels at top of lift.
Great overall week of CrossFit. Good programming. PRs daily. Finally made progress on OHS.
17:02 rx
Modded in just about every way possible to deal with some SI-joint issues. Something about this combo of movements just really hits that joint in a bad way.
Finished the 400M run and 15 OHS (@95) in 2:16. Ran somewhere between 100 & 200M, and decided it would be smart to stop running, so I replaced the 200M runs to 5 strict pullups and 10 pushups. Then did another 8 OHS before deciding it would be smart to stop that too, and replaced that with 15 airsquats, turning the workout into an AMRAP until the 15 minute mark. I ended up with:
1 Round Nancy
150ish M run
8 OHS
6 Rounds of Cindy (strict pullups).
22:xx 55#
18:05 #63
16:23 58#
22:02 35#. So much worse than last time!
At home
Helen ( from yesterday) – 11:43rx
Todays WOD – 14:50 – subbed front squats 25# dumbbell for OHS – probably not nearly the same:)
Pretty sure it was between 22 and 24 minutes! 35# OHS
18:12 #65
Legs a little toasted from the week.