WOD ‘Nancy’ as RX’d
5 rounds
400m Run
15 OHS (95#)
Time–>18:15
I though I never did it as RX’d but did it in May. I forgot about it lol.
Anyways a PR of 47 seconds
Thanks for pushing me coach Shane!
Great work morning gang!
Shane Hayes
Nice work Gabe, great intensity!!! Nice pr! I loved how u ran in on your last set just grabbed the bar and started with a full snatch!!! Great work as always, and happy birthday, have a great day!
Quite pleased and surprised.
All sets unbroken. Runs got sluggish after the first round.
Trent
Nice! I can imagine your OHS were probably as fast as some peoples air squat.
Shane Hayes
Wow, fast…. Nice work!
Amanda
Nice PR coach!
Heather Colleen
So there’s having a plan, and then there’s reality. This morning, those two didn’t line up.
OHSx2
Plan -> 45-55-60-65-70
Reality -> 35-40-45-50-55
Nancy
Plan -> 5 rounds 35# OHS (Aiming for 18mins)
Reality -> 2 rounds 35# OHS (Finished 6:32)
Left shoulder stability just isn’t there. I’m more frustrated and upset by that than I probably should be, it’s only been a few months that I’ve been back to doing OHS at all (and even then it’s been like 4 times in total.)
Shane Hayes
I know how u feel Heather, but keep plugging away… Great job!!
Time = 19:30
PR of 20# did this WOD back in 2011 and used 65# for OHS
Runs were slow all OHS were unbroken – my nutrition in the past week hasn’t been great
Cara
OHS x2
65-70-75-80-85%
75-80-85-95-100#
WOD: Nancy Rx
Time: 15:24
PR of 1:24 from May 15/15 (16:48 then) and I was quite shocked with that!!
I was literally thinking about all the reasons (excuses) that this felt harder and slower than a couple months ago, but when I came in the door for my last 15 OHS and saw the clock under 15 mins, I knew I was getting a PR and couldn’t believe it. I think it was a mix between chasing Remi and being positioned at the very back as opposed to the very front, so my transition was faster.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Yay nooners! 🙂
🙂
OHS x 2
(45×5 – 95 x3)Wu 115 – 120 – 130 – 140 – ran out of time for 150
Nancey
17:11 Rx
YAY first time doing this with 95#, Thanks for the encouragement to do it Rx Coach Shane! Manage to do all 5 rounds of OHS unbroken.
Great work Trent!
Oh and Birthday Burpees for Gab. Happy Birthday and congrats on the PR.
Awesome job Trent, I knew you had it in you.
WUx1 – 400m run
Group wu
OHS x 2
105-110-120-130-135×1
WOD ‘Nancy’ as RX’d
5 rounds
400m Run
15 OHS (95#)
Time–>18:15
I though I never did it as RX’d but did it in May. I forgot about it lol.
Anyways a PR of 47 seconds
Thanks for pushing me coach Shane!
Great work morning gang!
Nice work Gabe, great intensity!!! Nice pr! I loved how u ran in on your last set just grabbed the bar and started with a full snatch!!! Great work as always, and happy birthday, have a great day!
Happy Birthday Gabriel!! Hope it’s a good one!
OHS x 2
75-85-90-95-105#
WOD ‘Nancy’
5 rounds
400m Run
15 OHS (65#)
Time–>17:00 (PR of 1:55 from May 2015)
Great pr Kevin, nice work!
Nancy Rx’d
12:06 (last time – 14:01)
Quite pleased and surprised.
All sets unbroken. Runs got sluggish after the first round.
Nice! I can imagine your OHS were probably as fast as some peoples air squat.
Wow, fast…. Nice work!
Nice PR coach!
So there’s having a plan, and then there’s reality. This morning, those two didn’t line up.
OHSx2
Plan -> 45-55-60-65-70
Reality -> 35-40-45-50-55
Nancy
Plan -> 5 rounds 35# OHS (Aiming for 18mins)
Reality -> 2 rounds 35# OHS (Finished 6:32)
Left shoulder stability just isn’t there. I’m more frustrated and upset by that than I probably should be, it’s only been a few months that I’ve been back to doing OHS at all (and even then it’s been like 4 times in total.)
I know how u feel Heather, but keep plugging away… Great job!!
Open gym fun!
OHS x2
65-80-85-90
WOD
2 min Box Jumps (30/24″) (38)
1 min Rest
2 min Burpees (41)
1 min Rest
2 min Burpee Box Jumps (21)
total= 100
Thanks Crystal for joining me on this one!
You actually chose to do burpees…. Nice work Maria!!
umm yes? 🙂 Thanks Shane!
I didn’t notice it wasn’t the standard 20″ box, that’s what I used today 🙂
I really liked that one!! And…wow you KILLED it.
WUx1 +400m Run
OHS x 2
WU (95×5) 135 – 140 – 150 – 160 – 170
Nancy
18:36 Rx (41 Sec PR from May)
Nice work Shawn!
Mob
WU x1
Foamroll & laxball
OHS x2
WU -35#
45-50-55-60-65#
Nancy- 20 mins
5 rounds
400m run
15 OHS (45#)
Total- 4 rounds and was in the 5th run when time cap
Great job on a tough workout!
Mobility
WU x1 + 400m run
Group mobility
OHS x2
65-70-75-80-85
Nancy- 20 mins
5 rounds
400m run
15 OHS (65#)
Time: 19:35 RX
Open gym
Back squat x2
35×10/85X5/115-145-155-165
Hang snatch x2
35/55/65
HSPU with 10#+Abmat x10
Mobility + WU + 400m run
OHS x2
35/75/80/85/90/95
Nancy
Rx- 18:41
OHS felt good. Run, not so much!
Wow! Nice work!!
Mobility and workout +1+ 400m run
OHSx2 for 12 mins
Scaled down to just 15lb barbell and then 20lbs.
WOD Nancy
5 rounds
400 m run
15 OHS
20 min timecap
Scaled down took option 1 which was 3 rounds instead of 5. Barbell only (15lbs)
Time:13:20
Congratulations on your first class!!
Mob
WU x1
400 m run
OHS x2
WU -15#
35-45-50-55-65#
Thanks for the jerk tip Steph…..pressing it overhead was not working out so good
Nancy- 20 mins
5 rounds
500m row
15 OHS (35#)
Total- 4 complete
Was in 10 OHS @ cap
Great first class !
Robyn
WU x1 + 400m run
mob
OHS x2
110-120-130-135-145
45-50-55-60-65#
WOD – Nancy Scaled
5 rounds
400m run
15 OHS (85#)
Time = 19:30
PR of 20# did this WOD back in 2011 and used 65# for OHS
Runs were slow all OHS were unbroken – my nutrition in the past week hasn’t been great
OHS x2
65-70-75-80-85%
75-80-85-95-100#
WOD: Nancy Rx
Time: 15:24
PR of 1:24 from May 15/15 (16:48 then) and I was quite shocked with that!!
I was literally thinking about all the reasons (excuses) that this felt harder and slower than a couple months ago, but when I came in the door for my last 15 OHS and saw the clock under 15 mins, I knew I was getting a PR and couldn’t believe it. I think it was a mix between chasing Remi and being positioned at the very back as opposed to the very front, so my transition was faster.
Thanks Steph!!
OHS x 2
65-70-75-80-85%
45-50-55-60-65#
‘Nancy’
5 rounds
400m Run
15 OHS (30#)
Score 19:48
Thanks Steph for the class!
*note to self when I looked back I had built up to a heavy 3 at 65# in early May, so should have started out with a bit more. Need a new book pronto.
Mobility and workout x1+ 400m run
OHSx2 for 12 mins
15-15-15-20-25-25
WOD Nancy
5 rounds
400 m run
15 OHS
20 min timecap
Scaled down took option 2 – 200m runs instead of 400m.
Barbell only (15lbs)
Time: 15:25
Open Gym
DL x3 , 5 set @ 70%.
135, 185-185-185-185-185
#Ring Rows 5×5
40,90,93,93×4,90×1
OHSx2
65-70-75-80-85
95-115-135-145-155
“Nancy”
13:13 Rx PR 1:06 Off last in May
OHS x 2
65-70-75-80-85%
#45-#50-#55-#60
5 rounds
400m Run
15 OHS (95/65#/60%) #35
*20 min time cap
Time : 19:34. Back in July/14 I did 3 rounds at 20# and finished in 12;12. Glad I was able to complete Nancy! Thank for the encouragement Jen!
Open gym Sunday August 2nd
OHS x 3
35-55-65-75-85
WOD
Rx
4 rds =18:54