Have you ever had any broken bones? Cool stories about how it happened?
Alternate every 30s for 5 min
1) 2 Power Snatch
2) 2 OHS
“Nancy”
5 rounds
400m Run
15 OHS (95/65#/60%)
*20 min time cap
Compare to July 17/14
Option 1 – 3 full rounds
Option 2 – 5 rounds with 200m Runs
Great 6am crew this morning with coach Amanda!
Strength
Every 30 sec for 5 mins
2 power snatch
2 OHS
Did first couple rounds @ 55# then went up to 65#
WOD: Nancy as Rx
Time: 16:48
PR for Rx!
July 17/14 I scaled to 50# back squats and my time was 15:50
Sooo excited for repeat WODs 🙂
Thanks Amanda and great work everyone
QOD: yes. I’ve broken my wrist 3 times, fractured my jaw once and nose twice. Also have separated my shoulder, been on crutches multiple times and had a couple shiners. But have never had stitches! (Knock on wood)
Wrist was a playground incident the first time, running into a counter the second (I know, ridiculous) and falling off an army tank the third time (yes, slightly more ridiculous).
A hockey puck under the side of my cage was how I fractured my jaw and then my nose the first time was another playground incident (someone threw an ice ball down the tube slide while I was looking up the slide….) and then that summer my dad and I were playing catch and the baseball hit me in the face. I blamed him and he told me that’s why you don’t hold your glove in front of your face….
These all sound even more embarrassing written out like that haha. Anyway, another reason why when people tell me crossfit induces injury I laugh…just getting out of bed puts me at risk of injury 🙂
Holy!
Oh my…I have never broken a bone and the only stiches were getting my wisdom teeth out…I’m speechless. You are one tough chick!!!
Wow! You’re kind of a train wreck! LOL
There’s a whole summer of repeats coming up, I’m excited for them too! Great job this morning!
Killed it! Great job 🙂
wow awesome PR!
Good Job Cara! 50# PR!!! Fast!
Strength
Every 30 sec for 5 mins
2 power snatch
2 OHS
Did first couple rounds @ 35# then went up to 40# then 45#
WOD: Nancy at 40#
Time: 17:30
Nice to see so many “new” faces in the 6am class ! Thanks Amanda great class 🙂
Great job Laura!
Nice work Laura! That’s fast!
Forgot the QOD: I broke my ankle as a kid… I sat on the edge of a folding table that wasn’t set up properly. The end collapsed with my foot under it and me on top of it. It was so embarrassing to tell the story at the time but pretty funny now 😉
Alternate every 30s for 5 min
1) 2 Power Snatch
2) 2 OHS
“Nancy” ( I always did Liked Nancy!)
5 rounds (Option 2 – 5 rounds with 200m Runs)
400m Run
15 OHS (35#)
*20 min time cap (15:50)
First week of Crossfit many thanks to Kevin, Amanda and Shane for all the coaching.
Special thanks to Kelly Black for the push to find it in myself to get off my butt again!
Awesome group of people in the 6am class thanks for your support this week. Looking forward to the next! 🙂
So happy you’ve joined us, Greg! You’re doing really great, you had a great time this morning and your OHS are solid! Nice work!
Thank you Amanda
So happy you joined! You are doing great!
Thanks Coach I am enjoying the experience!
QOD: 20years into my life and never broken a bone!!! (I know kind of lame)
Alternate every 30s for 5 min
1) 2 Power Snatch
2) 2 OHS
made it to 45lbs
“Nancy”
5 rounds
400m Run
15 OHS (25lbs)
time: 18:57
QOD: I’ve never broken a bone, I think my bones must be strong cause I’ve been a bit reckless at times.. And there are a couple times I should have broken something but didn’t… I crashed my motorbike in 2008 and didn’t break anything, and I got hit with a line drive on my ankle bone a couple years ago and although I couldn’t walk on it for 2 weeks, it didn’t break.
QOD: Apparently I broke my little toe playing rugby on the beach, but didn’t realize it till years later… My nose looks like it may have been broken, but I think I’d know this! lol
Every 30s for 5 min:
2 Snatches
2 OHS
(started with 20# worked up to 35#)
WOD: “Nancy”
400 m run
15 OHS (60% @ 40#) – had to switch to front squats for the last 2 rounds, because my right hand went numb. Still is numb… 🙁 sad)
Time: 17:00
Oh! Great 6 am class! I made it 😀 Thanks for coaching Amanda!
Great job and happy to see you 🙂
Mobility
WU x 1 + 200m run
Group Mobility
Alternate every 30s for 5 min (35-45#)
1) 2 Power Snatch
2) 2 OHS
WOD: “Nancy”
5 rounds
400m Run
15 OHS @ 45#
Time: 17:18 (appears this is my first time meeting Nancy)
Great class Amanda. Good job 6 am’ers! Happy long weekend 🙂
Great job as usual, speedy!
Great job Kelly, it was fun doing most of our runs together 🙂
Great job this morning Kelly! Way to dig deep!
Key word “POWER”
QOD:
Broken toe (smashed a rock)
Broken ribs twice (punched once, sneezed too hard once)
Broken wrist twice (jumped off a slide, punched the knockout game at Crystal Palace)
Broken nose twice (punched once, kicked once)
Who punched you??
All were separate incidents. Mainly arguments over games we were playing as kids 🙂
I think you need some self-defence training…
Alternate every 30 sec for 5 minutes
1) 2 x power snatch
2) 2 x OHS
65# for first then 95#
WOD
“Nancy” 95#
Rx 14:19
QOD
Toes and nose a few times…I think it might be cause of my bad habit of looking upwards instead of straight ahead!!
Fast!!
QOD: Broken finger: Jumped off the top middle span of the Rexton Bridge not because life was too hard but because I saw someone else do it and it looked awesome! The pressure of the water snapped my pinky back a bit
Broken ankle: Everyone knows this story and it’s not as cool as my broken pinky finger
WUx1
Alternate every 30s for 5 min @95 (Did a warmup set at 65#)
1) 2 Power Snatch
2) 2 OHS
“Nancy” Rx
Time = 19:17
Runs were sloooowww…
Does that time include your 45 second “cutting over the corner of the curb to shorten the distance” penalty?
I counted the long jump way over the curb as extra fitness, I don’t think the spirit of crossfit would penalize that
I’ll contact Castro for a ruling and get back to you.
WUx1 and 200m run
Alternate every 30 sec for 5 minutes
1) 2 x power snatch
2) 2 x OHS
65# all the wat to 95#
WOD
“Nancy” as Rx’d
Time–>19:02
First time as RX’d so very happy.
QOD
Only my nose a few times playing hockey but only found out once i had breating problems through my nose yeasr after.
great work morning peeps!
QOD – No broken bones but a lot of other stuff has come off the rails…
aka, you’re a bit of a train wreck yourself?? haha 🙂
Awe Injuries where do I star;
1. Broken Collar bone “in hockey the board are tougher than you!”,
2. Separated shoulder “same comment as the collar bone”,
3. broken right leg “hockey again, got kneed tried to pass out but no luck!”,
4. Torn left ACL “soccer do not use cleats on a dry day”
I think that is all I can remember I will not bore you with my wrestling injuries!
QOD:
Nose – hockey stick in the face
Nose – headbutt to the face when my son was a baby
Left Thumb – dislocated and tore ligaments in my mp joint showing off my tackling skills at my 30th birthday party.
Right Thumb – dislocated, but luckily didn’t tear any ligaments while playing flag football 3 weeks after I had messed up my other thumb. Told my dad the reason both of my thumbs were in braces was because I owed money to the mob.
Lol I think you should always have your hands in a fist while running from now on.
I’ve never broken anything and thank god because I might expire from the freaking out alone.
I absolutely loathe anything and everything to do with Orthopedics. On a good day, “bones” freak me out. But throw in a BROKEN bone or god forbid a compound fracture piercing through the skin and I’m completely useless. You might as well find another health professional to assist you 😛
Alternate every 30s for 5 min (first 2 rounds @ 55# remaining @ 65#)
1) 2 Power Snatch
2) 2 OHS
“Nancy: Rx
time= 15:04
PR of 2min 53 sec compared to last July! Happy! Thanks for the push Kevin. This is one of my fav WODs 🙂
QOD: I think I broke my toe last summer at the gym, flip flops in the gym area..bad idea. That was my first, which is surprising. I’m quite clumsy at times.
you killed it!!!! so fast!
Crazy Fast! Nice work!
wod rx’d: 18:13
PR of 1:17 from last July! I’m so happy!!
SUCH a nice day to be out running! Great job nooners!
Nice PR!
Strength
Up to 65# for power snatches and 55# for ohs
Wod @ 45#
17:34 (50 sec more… 5 pounds more)
QOD:
Collar bone @ age 4: fell out of car (front passenger seat., no belt) as my Mom was backing out of the driveway… My sister who was standing at the back of the car yelled just before the wheel got to my head and saved my life… I just realised this might be why I’m a pediatrician pretty uptight about injury prevention…
Alternate every 30s for 5 min @65 (Did a warmup set at 35#)
1) 2 Power Snatch
2) 2 OHS
“Nancy” at 65#
Time = 18:55
36 seconds slower than last time but 10# heavier. All OHS were unbroken.
QOD:
Collarbone & several fingers.
Thanks for the motivation to keep my squats unbroken! I kept chasing you.
I would have cut you some slack. You were using the “big boy” weight.
M+WU
Group Mobility
Strength/WU: (5 mins)
Every 30 sec, alternate between:
2 power snatches
2 OHS
Built up to 40lb
WOD: Nancy
5 rounds of:
500m row
15 OHS @ 30lb
Calf still iffy so swapped running for rowing.
Time: 19:45
Thanks for the support at the end, especially the counting 🙂
QOD: Surprisingly no, I have never broken anything. I HAVE split my forehead open by sneezing and hitting my head on a stainless steel corner. Almost needed stitches but got to miss school for the morning 😉
LOL that’s my favorite story!
Mob + WUx1 + 42 Bday Burpees
WOD – AMRAP 15:
200m Sandbag Run (40#)
5 Burpee Over Wall (7′)
1 Rope Climb (15′)
= 3+1 Burpee
Open gym
42 birthday burpees
Baseline WOD
500m row
40 squats
30 Sit-ups
20 push-ups
10 ring rows
Time: 7:31
Which is actually 20 seconds slower than I did it in December, but this time I did all the push-ups from my toes. Last time they were all from the knees. So, I wish my time would have been faster but I’m okay with those extra 20 seconds 🙂
Hung out upside down and did a few HSPU negatives. Then grabbed a bar and practiced the hang snatch. Thanks for the tips Steph!
Cashout: 800m run (22/30)
Push-ups from toes can make a big difference! Consider that a big PR!
mobility
wu x 1 200m run
group wu
Every 30 sec, for 5 min.
2 power snatch 20#
2 OHS
WOD : NANCY 20 min cap
5 rounds
scale 200m run
15 OHS 25#
Time = 14:12
cash out – couch stretch
– Mob
– WUx1
Every 30 seconds thing @ 75# (I like the “every 30 seconds for x minutes” scheme, neat!)
WOD @ 65# = 17:39 … 50 seconds faster than July, I’m OK with that given that I feel like my cardio has gone down hill a bit since then (for most of the winter I’ve been away and less active for 2-3 weeks per month and I’m paying for it, I have some catching up to do)
QOD: My left leg a couple times… Most recently my tibia in a skiing accident like 4 years ago, about 4 years before that my fibula in a tequila/graduation/climbing related incident. The surgeon had to remove some of the metal bits from the first incident to make room for the hardware needed as a result of incident 2 :O I’m pretty lucky my leg still sorta works 🙂
Mobility
WU x 1 + 200m run
Group Mobility
Alternate every 30s for 5 min ([email protected]#,[email protected]#)
1) 2 Power Snatch
2) 2 OHS
WOD: “Nancy”
5 rounds
400m Run
15 OHS @ 65#
Time: 17:56Rx (25sec slower, 20# heavier)
Nice work Amy!
Awesome work tonight! You pushed very hard considering you were alone.
Every 30 sec. for 5 minutes, alternating Power Snatches and OHS
40-40-50-50-50
Nancy
5 Rounds 400 m. run + 5 OHS @ 65#
Time = 17:58
First running WOD of the season for me. Woot! Woot! I actually don’t know why I am so excited, because the running really sucked for me this morning. Last 3 runs were really tough & I was sucking air, but in some sort of strange CrossFit way, I still liked it….. WEIRD! OHS felt great. Last couple of rounds fought to hold on, but did all unbroken.
No PR today. I’ve done this WOD several times and I am slower every time I do it. I’d like to try it again when we’ve got more running WOD’s under our belt.
Loved reading everyone’s injury stories. Happy to report, I don’t really have any of my own 🙂
Your OHS were awesome this morning, Heidi! Strong!
Wow awesome job on a tough WOD Heidi! You’ve been making some great progress.
mob wux1 + 25 cal row
strength wu
every 30 sec for 5 min
2 power snatch 65 # 75#
2 OHS (front squat)
WOD Nancy
5 round
400 m run (200 m)
15 OHS(front squat 95#)
time 12:10 min
QOD broken elbow bicycle
broken left leg motor bike
Did a little wod at Crossfit Las Vegas. We went with the wedding group, some crossfitters some not, so all body weight and it was fun
Started with 400m med ball run 14#
Then did max of: dips (4 with red band), pull ups (4 with red band), push-ups (16), 1 min sit ups with ab mat and butterfly legs (28), then tabata squats (15-18 each round).
Fun overall! Happy with how I did considering the bachelorette party was last night! Had 2 pukers there and one in the limo on the way to the box! Haha
Mob + WUx1
Mobility
Alternate every 30s for 5 min 65#
1) 2 Power Snatch
2) 2 OHS
WOD: “Nancy”
5 rounds
400m Run
15 OHS @ 65# (All Sets Unbroken!)
Time: 17:28Rx (PR of 1:32!!)
Thanks Mario!
🙂
WU x 1 + 200m Run
Strength WU
every 30 sec for 5 min @ 35#
2 power snatch
2 OHS
Should have gone heavier but really worked on form.
WOD ‘Nancy’ 20 min cap
5 rounds
400 m run
15 OHS @ 45#
4 full rounds at 17:02 *Thanks so much for the push Steph, Mario and Maria–all lifts unbroken*
800m run 9/30 with Pete. So happy for the partner on this run!
QOD is ironic given the amount of running I did today. Had a stress fracture in my tibia 2 years ago that sidelined me from running a 1/2 marathon to sitting in a wheelchair with a ‘boot’ for 9 months.
Great job BJ! Your OHS were solid throughout!
Today I joined the Nooner class..
Mobility and wu X 1 and run 200 m
Strength wu @ 30#
Every 30s for 5 min
-2 power snatch
-2 OHS -30#
Wod –
Nancy with 20 min cap
Row 500m
15 OHS
I managed 4 rounds, rowed 500 m, and only got 10 OHS
. I was actually considering only doing 3 rounds!! The OHS have always been my nemesis but I think I am finally getting it! I probably took more time doing the OHS than I should, but they felt good and I did them unbroken As for rowing, I injured my heel jogging( with a heel strike) lesson learned!
I have no glamorous broken anything story, except I broke a toe doing kickboxing.. It wasn’t when I kicked anything, It actually curled under my foot and I stepped on it when I was getting ready to practice a kick! Embarrassing!
Great push Melanie!
Thanks for the encouragement Amanda!
Mob + WUx1
Mobility
Alternate every 30s for 5 min
1) 2 Power Snatch
2) 2 OHS
Started with 95# then upped it to 115# 2 min in.
WOD:
“Nancy” as Rx’d
17:31
First time Rx! All OHS unbroken (but a bit slow)
every 30 sec for 5 mins
2 Power snatch
2 OHS 10#
WOD Nancy
5 rounds
400 m run
15 OHS 10#
*20 min
option3- 200m runs for 5 rounds ….
15:39
MOB + WU x 1
strength
every 30 sec for 5 min
2 power snatch 35 #
2 OHS
WOD Nancy
5 rounds
400 m run (200 m)
15 OHS (front squat 65#)
time 15:32
Broken:
arm – King of the Hill is a tough game
foot – hard slide into 2nd base…I was safe btw
hand – Man vs. Wall…Wall won…learned a life lesson