Dec 21 2009

December 21, 2009

15 responses so far

15 Responses to “December 21, 2009”

1. # Brad H.on 21 Dec 2009 at 8:24 am

   Overhead Squat 3 x 3 @ 115#

   “Nancy”

   5 rounds for time of:

   400 meter run

   15 overhead squats (men 95 lbs, women 65 lbs)

   15:30 as rx’d

2. # BAMon 21 Dec 2009 at 8:27 am

   CFWU x 1 and 400 meter run
   Overhead Squat
   Warm-up sets 1×5 @ 45, 1×5 @ 75
   1×5 @ 95
   1×3 @ 115
   1×2 @ 135
   Work sets
   3×3 work sets = 1×2 @135, 1×3 @ 125, 1×3 @125
   Shoulder strength, flexibility, and stability have been compromised. I have waited to long to work heavy OHS and lost a lot. While back squats are stronger have lost some on OHS heavy. I need to balance more appropriately. Kink in my armor I must fix.
   WOD
   “NANCY”
   5 rounds for time:
   400 meter run
   15 reps Overhead squat 95lbs male, 65lbs female
   as RXd time = 20:00
   Usually can do sets all unbroken, but shoulders wrecked from OHS strength sets. Not mentioned above is my 10-15 misses above as I was furious at my weakness and loss. This smoked me more to. During NANCY sets went 10 then 5 for all 5 rounds.
   BAM was busted today!

3. # Angieon 21 Dec 2009 at 8:36 am

   OHS – 3 x3 @ 75 lbs

   WOD:

   “Nancy”

   5 rounds for time of:
   400 meter run
   15 overhead squats (men 95 lbs, women 65 lbs)

   21:18 Rx
   all unbroken sets on OHS
   …and as slow as my time is, this is actually a PR for me.

4. # Dan (new guy)on 21 Dec 2009 at 9:35 am

   Dropped in at Crossfit Thin Air in Winter Park Colorado. Met con WOD at 9,000 ft = lung burner.
   5×3 deadlift @ 225
   5 rnds
   7 push press @135
   14 push ups
   21 lateral parelette jumps

   12:14 RX’d

5. # Ginnyon 21 Dec 2009 at 10:43 am

   “Nancy”
   5 rounds
   400 meter run
   15 overhead squats (used a 30lb dumbbell w/ left arm…quite unsteady and difficult!)
   Time: 13:59

   I have a new found respect for all you morning folks, that cold was brutal.

6. # Lorenon 21 Dec 2009 at 11:40 am

   Overhead Squat= 3X165, 3X185, 3X205

   “Nancy”
   =11:36

7. # Justinon 21 Dec 2009 at 12:28 pm

   Overhead Squats
   Worksets
   185×3, 205×3, 205×2

   “Nancy”

   5 rounds for time of:

   400 meter run

   15 overhead squats (men 95 lbs, women 65 lbs)
   As Rx’d
   Time: 12:28 (PR)

8. # Gregon 21 Dec 2009 at 1:57 pm

   Crossfit Sparta Tampa Florida
   7 Rounds for Time:
   6 OHS (95#, 75#)
   25 Air Squats
   6 “Chest Slapping” Push Ups
   25 Push ups
   6 Pull ups
   25 Dips
   After last round completed, one pass on the monkey bars
   Caleb: 41:07
   Greg: 41:42

9. # Bryanon 21 Dec 2009 at 4:08 pm

   “Nancy”
   =17:43

10. # Clint Briggson 21 Dec 2009 at 6:43 pm

    We had our baby Boy at 2:17 pm today.

    John Baron Briggs and Mom are doing great.

    7lbs 13oz 20 inches long

    His “Nancy” time was 31:13…….he got a spanking

    Clint

11. # Samanthaon 21 Dec 2009 at 7:20 pm

    OHS

    1 x 15 @ 45
    1 x 10 @ 45
    1 x 5 @ 55
    1 x 3 @ 65
    3 x 3 @ 95
    1 x 3 @ 105

    “Nancy”
    5 rounds for time of:
    400 meter run
    15 OHS 65#

    As Rx’d
    21:34 (23:14 on Oct 12, thought I’d be a lot faster by now :/)

12. # Nicoleon 21 Dec 2009 at 9:03 pm

    Back Squats
    3×5@105

    “Nancy”
    5 rounds for time of:
    400 meter run
    15 OHS w/ 55lbs

    Time: 18:56

13. # Paigeon 21 Dec 2009 at 9:54 pm

    OHS – 3×5 @ 75 lbs

    WOD:

    “Nancy”

    5 rounds for time of:
    400 meter run
    15 overhead squats (men 95 lbs, women 65 lbs)

    14:28 Rx’d

14. # Breckon 21 Dec 2009 at 10:10 pm

    Overhead Squat
    Warm-up sets
    1×5 @ 95 lbs
    1×3 @ 135 lbs
    1×2 @ 185 lbs
    Work-sets
    3×3 @ 205

    “Nancy”
    As Rx’d
    Time: 11:48

15. # Lizon 22 Dec 2009 at 6:43 am

    Nancy as Rx’d – 16:27

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