Nancy

17
Jul

Nancy

Guess what?! Only 2 more sleeps until the Hopper!

If you are available to help move the gym tomorrow, we’ll start loading around 4pm. If you can only make it after, we’ll be at the Arthur LeBlanc arena around 5pm to unload and setup. Any trucks would be greatly appreciated! All hands will be high-fived!

Strength – Weighted Lunges – 4x/leg for 5 sets

5 rounds
400m Run
15 OHS (95/65#/60%)

*20 min time cap

Compare to July 9/12

Option 1 – 3 full rounds

Option 2 – 5 rounds with 200m Runs

By the way, we got a HUGE fan for you guys. Hope you like it!

[vimeo=https://vimeo.com/100953285]

 

 

61 Responses

  1. Ginette

    Mobility plusWU x2
    Group mobility
    Strength: weighted lunges: 15, 20, 25, 30, 35, 40, 45

    WOD: “Nancy”: 5 rounds of:
    -400 meter run
    -10 OHS @25

    Time: 18:16
    Great class Mario, great work 6 amers!!!!
    Love the fan Kevin πŸ™‚ πŸ™‚ πŸ™‚

  2. Trent

    Mob
    Strength: weighted lunges:
    53-73-93-115-133(2×20# vest + 1×40 vest + 53 Kb)

    Wod Nancy

    5 rounds of:
    -400 meter run
    -15 OHS @53 Kb right arm

    17:33

  3. Blake

    Mob / WU / Group Mob

    Weighted Lunges 4x/leg
    95 – 125 – 135 – 155 – 165

    WOD:
    “Nancy”
    5 Rounds of:
    — 400m Run
    — OHS @ 75#
    Time: 16:05

    Not a PR time-wise but 10# heavier. A bit less than 60% but did not want to take a chance with the wrist as it is finally starting to feel decent. next time 85-90#.
    Fun workout! Love the fan!

  4. Chantal L.

    Weighted lunges 4/leg
    55-65-75-85-95 Thanks Elba for letting me jump in on your bar πŸ™‚

    WOD ;
    Nancy 3 rounds with 500m row and 65# OHSL 16:46

    Note for future me: do extra wrist mobility. That was the bottleneck for me and what made me decide to stop at 3 rounds.

  5. Elba

    WU x2
    Group mobility

    Strength
    Weighted lunges:
    55-65-75-85-95

    WOD:
    β€œNancy”
    5 rounds of:
    -400 meter run
    -10 OHS @65

    Time: 17:25 (4 rds)

    Back in 2012 I did the entire WOD in 21:something (my running was way better but I remember the OHS were horrible), I decided to give a try at the same weight today, I was not able to finish because my running was really slow but I am happy that I did 3 rds of OHS all unbroken and the last round 13/2.

    Tabata bottom to bottom (WTF)
    19-11-7-8-8-10-10-10
    Total: 83
    I don’t think I ever swear this much in Spanish before!!!

    Great class Mario!! good job everyone πŸ™‚

  6. Alaina

    Mob. and WUx2
    Weighted Lunges: 5 x (35, 40, 45, 55, 65, 70)
    WOD: Nancy
    5 rounds:
    400m run
    15 OHS #40 for first 2 rounds, then #35 for next 3 rounds due to some wrist pain
    Time: 17:50
    Great job 6amers’

  7. Lab
    Crossover Symmetry

    Snatch 3rep
    15-20-30-40-50#

    Strength – Weighted Lunges – 4x/leg for 5 sets
    60-65-70-75-80#

    Nancy
    5 rounds
    400m Run
    15 OHS (95/65#/60%) 40#

    16:06 time
    *20 min time cap

    Was trying to keep up with you Lia, but you got me in cardio! Haha great class!
    Great to see Kevin back and sooooooo happy to WOD with my Mom for the first time! πŸ˜€ she did great tackling Nancy and her first WOD!
    Thanks for the help today Mario!

  8. Group Mob

    Weighted Lunges 4x/leg
    65-95-105-125

    WOD:
    β€œNancy”
    5 Rounds of:
    – 400m Run
    – OHS @ 55#
    Time: 18:19

    That was some heavy air.

    Thanks, Mario.

  9. mobilty
    wu x 2
    group wu
    strength – Weighted Lunges
    4 reps/leg x 5
    10 -15 – 20 – 25 – 30

    WOD : NANCY (20 min cap)
    scale – 3 rounds
    400m run
    15 OHS 35#

    Time – 14:30
    cash out – calf stretch & figure 4

  10. Strength – Weighted Lunges – 4x/leg for 5 sets
    55-65-75-85-95

    Nancy Rx

    Time = 17:57

    Last time I did this was a little over 18min..wanted under 18. so Yay! Great job nooners!

  11. Amanda

    Weighted Lunges – 4x/leg for 5 sets
    55-65-75-85-95

    Nancy Rx: 19:30

    I’m so mad at myself. I put the bar down in my third set but didn’t need to. I did them unbroken last time and could have this time too. I got a 4 second + 5# pr from 2 years ago but would/should have been closer to 30 second PR if I hadn’t put the bar down. Ah well – I got an idea of my progress and had a great class anyway. Love the nooners. πŸ™‚

    And I love the new fan!! Thanks Kevin!

  12. Kimmy

    I opted for extra mobility instead of strength today since I am still working out some rugby soreness from last weekend.

    WOD Nancy
    5 rounds
    400m run
    15 OHS 65#
    Time: 15:09

    I opted for the 200 m run scaled version as I am still having some foot trouble from the weekend. And I am lazy. And I hate running. But mostly the first reason…
    I did do all the OHS unbroken so that made up for it….right?

    Also I just emailed Kevin to move me back into my unlimited membership. No more being lazy. If I am not at the gym 4-5 days a week please harass/guilt me into getting there (even more than you already do) πŸ™‚

  13. Amy Hogan

    Mobility
    WU x1
    Group mobility

    Strength
    Weighted lunges:
    55-60-65-70-75

    WOD:
    β€œNancy”
    5 rounds of:
    -400 meter run
    -15 OHS @45

    Time: 17:31

  14. – mob
    – WUx2
    – Group mob

    Weighted lunges x8 (4 per leg)
    45-65-75-85-100

    WOD @ 65# –> 18:29 (OHS unbroken round 1,2 and 5… Which means they should have been unbroken 3 & 4 too :/ πŸ˜› )

  15. Mob + WU x2
    Group WU
    Weighted Lunges
    4 reps/leg X5 sets
    15#- 20#- 25# – 30# – and due to some miscalculation 40# (PR)

    “Nancy”
    5 rounds
    – 400m run (scaled to 200m)
    – 15 OHS 20#

    Time 16:30

    Cashout:
    Calf stretch + Couch Strech

  16. Steph L

    Mobility + WU x2

    Group Mob

    Weighted Lunges:
    65×4 each leg
    75×4 each leg
    85×4 each leg
    95×4 each leg

    WOD: “Nancy”

    5 Rounds :
    – 400m Run
    – 15 OHS @ 65#

    Time: 19:00 Rx

    2012 was scaled to Back Squats @ 35# 17:47 ( PR for RX movement and Weight!!) happy with this!!

    Great job 4:00 Class! Thankx Mario!

  17. Marcel

    WU x 2

    Mob
    Strength: weighted lunges subbed KB x 4 reps per leg

    40-40-50-50-50

    Wod Nancy

    5 rounds of:

    -400 meter run
    -15 OHS @ 65#

    19:50

    Just under the wire. Love this WOD.

  18. Gillyon

    Had a gym date with Jane at MCF
    Warmup
    Strength: split jerk (3) 45-55-65-85-95-105
    Still not landing wide/long enough

    WOD
    21-15-9
    KBS (44lbs)
    Burpees
    4:26
    Should have used 53lbs

    ——-
    Oly class πŸ™‚

    Squat clean-front squat-split jerk
    90-90-95-95-95
    Patrick…thank you for the cue on my jerk. Changed the lift for me.

    Snatch deadlift-high hand snatch-snatch
    15-35-45-45-45-55-55
    Felt good. Know I can go heavier.

    Deadlift clean hang. (Ouch on the thumbs)
    3 sec hold x 3 (2 sets) @ 135lbs

    Loved Oly class. Super fun and helpful!

  19. Annie

    Mobility plusWU x2
    Group mobility
    Strength: weighted lunges: 45,50,55,60,65

    WOD: β€œNancy”: 5 rounds of:
    -400 meter run
    -15 OHS @20

    Scaled to 3 rounds…..it was just that kind of day….

    Time: 12:12

  20. Fred D

    Strength – Weighted Lunges – 4x/leg for 5 sets
    45-50-55-60-65

    5 rounds
    400m Run
    15 OHS (95/65#/60%) @ 40#
    Time: 19:49
    *20 min time cap

    Need to practice my OHS.

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