Yesterday, we turned 13 years old. It’s been a wild and crazy journey. Thank you to everyone who’s made the last 13 years possible.
23 thoughts on “Nancy”
Jackie
Warmup & Mobility
OHS Practice
Nancy
5R
400 M Row
15 OHS @ 20
17:15
One of my yoga instructor’s (Dave) teaches us to “find our lightness”. Usually we are doing bird dogs, and he wants us to find that place where we are in perfect balance and it becomes easy or “light”. I used that mantra today for the OHS, and I found it quite helpful. Did some yoga breathing too! Yoga meets CrossFit…well call me Cheryl! 🙂
Cheryl
Right on Jackie!! Love it.
Amanda Hunt
Mobility and Warm-up
Overhead Squat Practice
10 mins
35# – 45# – 55#
Nancy
5 Rounds
300m Run
15 OHS (55#)
20 min Time Cap
Completed @ 16:52 mins
Thanks Ingrid!!
Rémi F.
WOD w/ 65#
17:22
compared to…
July 24, 2019 at 8:47 am
Reply
Nancy
5 rounds
400m Run
15 OHS (95/65#/60%) 45#
15:15 (PR)
Cheryl
OHS Practice: 15-25-35-35#
“NANCY” for QualitAY (after some discussion with me coach Ingrid)
5 rounds
200m run
15 OHS (15#)
>> 14:50
John Gunn
Overhead Squat practice
10 min
45 – 65…my wrist was wrecked at 65, went back to 45
Nancy
5 rounds
15cal bike
15 OHS 45#
17:05
Christie Neate
Overhead Squat practice
35 (wu) 55-65-70-75# for 5 reps each.
Nancy
5 rounds
300m Run
15 OHS (45#)
16:24
The last time I logged this on the site was in 2015! Did the 400m and 30# in 19:48 so there’s that.
Thanks Kevin!
Trent Washburn
Overhead Squat practice
45-65-75-95
Nancy (Purple)
5 rounds
400m Run
15 OHS (75#)
17:44
A little ways from my 2016 result of 15:18 @95# 🙁 but still happy doing all OHS unbroken 🙂
Kristen
OH Squat practice
35-45-55-65
Nancy
5 rounds
400m run
15 OH squats 45#
19:19 compared to 20:10 with 35# in 2019
John Hunt
Overhead Squat practice
45-65-75-95
Nancy
5 rounds
400m Run
15 OHS 75#
4 Rounds + 8 OHS at cap, finished at around 20:10
Thanks Ingrid!
David Wiens
Overhead Squat practice
Didn’t really go heavier than the 45# bar and focused on the movement as it is still very foreign to me.
Nancy
5 rounds
400m Run
15 OHS 50#
19:20
Thanks Ingrid and 6am crew for the cheering at the end.
Gabriel
Biked to CFM
Overhead Squat practice
45-65-75-85-95-105
Nancy
5 rounds
400m Run-slow for 1st half of every run after the 1st.
15 OHS 95#-unbroken
15:10- Not a PR but decent time.
Was going to take it light due to left upper ham strain from lunges yesterday but overall it was not a major issue for today.
Merci Ingrid!
Catherine Wilson
Mobility and Warm-up
Overhead Squat Practice
10 mins
15lb x 3 Bar to get the form down
25, 35, 45, 50 x 5 each
Nancy
5 Rounds
300m Run
15 OHS (35lb)
20 min Time Cap
Appreciated the cheering and clapping on the last round of 15 OHS.
Coach told me to run 200m on the last round, Thanks Coach Kevin!
19:20
Kelly B
Overhead Squat practice
35-45-55#
Nancy
5 rounds
400m Run
15 OHS (45#)
Time: 15:56
Samantha
18:38 Rx
Almost unbroken. I rushed my first set and failed the 15th rep–didn’t take the time to press up and lockout enough before going down.
Unbroken after that. Runs were slow today.
Previous Nancy was 19:40 so a decent PR.
Andre Landry
Overhead Squat practice
10 min
65 – 85 – 95 – 105
Nancy
5 rounds
400m Run
15 OHS 95#
17:07
First time doing this RX, my ohs have improved so much as of late I’m happy how this turned out.
Jordan Sanipass
Nancy
5 rounds
400m Run/ row 500m
15 OHS (65#)
First round I ran and my foot starting acting up. 4 rounds of rowing 500m
17:35
Amber G
Overhead Squat practice
10 min
15# x 5
25# x 3 – Kevin stopped me to show me how to use my feet to improve stability
25# x 3, pretty good, pretty good
25# x 5, even better
Nancy
5 rounds
300m Run
15 OHS (15#)
Last round ran 200m
19:32
First time finishing, happy for the scaling!
I’m still sweating 1 shower and 2 hours later!
Daniel L Davey
OHS
45-65-95-125
Wod with 95#
17:36
Unbroken except the last round
Round 5 was 11-4
Mobility decline perhaps.
Amanda
WOD as posted: 19:07. Not my best time by quite a bit, but happy to have finished under the cap, as always. One of my favorite ladies 🙂
Elba
OHS practice
55 x 5
65,75,85,95,105 x 3
WOD
17 cals assault bike
65lbs OHS
15:16
Happy with the OHS all unbroken 🙂
Audrey
Overhead Squat practice
35-40-45-50
Nancy
5 rounds
400m Run
15 OHS (45#) – All unbroken
Time: 16:24
My left shoulder was very sore (2nd shot of vaccine) so light on OHS.
Stacey Simpson
Overhead Squat practice
15# – 35# – 45# – 55#
Nancy – Blue Version
5 rounds
300m Run
15 OHS (45#)
Time: 18:56
So, 5# more on OHS compared to 2019, but 500m less of running and 23 seconds longer.
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…
Warmup & Mobility
OHS Practice
Nancy
5R
400 M Row
15 OHS @ 20
17:15
One of my yoga instructor’s (Dave) teaches us to “find our lightness”. Usually we are doing bird dogs, and he wants us to find that place where we are in perfect balance and it becomes easy or “light”. I used that mantra today for the OHS, and I found it quite helpful. Did some yoga breathing too! Yoga meets CrossFit…well call me Cheryl! 🙂
Right on Jackie!! Love it.
Mobility and Warm-up
Overhead Squat Practice
10 mins
35# – 45# – 55#
Nancy
5 Rounds
300m Run
15 OHS (55#)
20 min Time Cap
Completed @ 16:52 mins
Thanks Ingrid!!
WOD w/ 65#
17:22
compared to…
July 24, 2019 at 8:47 am
Reply
Nancy
5 rounds
400m Run
15 OHS (95/65#/60%) 45#
15:15 (PR)
OHS Practice: 15-25-35-35#
“NANCY” for QualitAY (after some discussion with me coach Ingrid)
5 rounds
200m run
15 OHS (15#)
>> 14:50
Overhead Squat practice
10 min
45 – 65…my wrist was wrecked at 65, went back to 45
Nancy
5 rounds
15cal bike
15 OHS 45#
17:05
Overhead Squat practice
35 (wu) 55-65-70-75# for 5 reps each.
Nancy
5 rounds
300m Run
15 OHS (45#)
16:24
The last time I logged this on the site was in 2015! Did the 400m and 30# in 19:48 so there’s that.
Thanks Kevin!
Overhead Squat practice
45-65-75-95
Nancy (Purple)
5 rounds
400m Run
15 OHS (75#)
17:44
A little ways from my 2016 result of 15:18 @95# 🙁 but still happy doing all OHS unbroken 🙂
OH Squat practice
35-45-55-65
Nancy
5 rounds
400m run
15 OH squats 45#
19:19 compared to 20:10 with 35# in 2019
Overhead Squat practice
45-65-75-95
Nancy
5 rounds
400m Run
15 OHS 75#
4 Rounds + 8 OHS at cap, finished at around 20:10
Thanks Ingrid!
Overhead Squat practice
Didn’t really go heavier than the 45# bar and focused on the movement as it is still very foreign to me.
Nancy
5 rounds
400m Run
15 OHS 50#
19:20
Thanks Ingrid and 6am crew for the cheering at the end.
Biked to CFM
Overhead Squat practice
45-65-75-85-95-105
Nancy
5 rounds
400m Run-slow for 1st half of every run after the 1st.
15 OHS 95#-unbroken
15:10- Not a PR but decent time.
Was going to take it light due to left upper ham strain from lunges yesterday but overall it was not a major issue for today.
Merci Ingrid!
Mobility and Warm-up
Overhead Squat Practice
10 mins
15lb x 3 Bar to get the form down
25, 35, 45, 50 x 5 each
Nancy
5 Rounds
300m Run
15 OHS (35lb)
20 min Time Cap
Appreciated the cheering and clapping on the last round of 15 OHS.
Coach told me to run 200m on the last round, Thanks Coach Kevin!
19:20
Overhead Squat practice
35-45-55#
Nancy
5 rounds
400m Run
15 OHS (45#)
Time: 15:56
18:38 Rx
Almost unbroken. I rushed my first set and failed the 15th rep–didn’t take the time to press up and lockout enough before going down.
Unbroken after that. Runs were slow today.
Previous Nancy was 19:40 so a decent PR.
Overhead Squat practice
10 min
65 – 85 – 95 – 105
Nancy
5 rounds
400m Run
15 OHS 95#
17:07
First time doing this RX, my ohs have improved so much as of late I’m happy how this turned out.
Nancy
5 rounds
400m Run/ row 500m
15 OHS (65#)
First round I ran and my foot starting acting up. 4 rounds of rowing 500m
17:35
Overhead Squat practice
10 min
15# x 5
25# x 3 – Kevin stopped me to show me how to use my feet to improve stability
25# x 3, pretty good, pretty good
25# x 5, even better
Nancy
5 rounds
300m Run
15 OHS (15#)
Last round ran 200m
19:32
First time finishing, happy for the scaling!
I’m still sweating 1 shower and 2 hours later!
OHS
45-65-95-125
Wod with 95#
17:36
Unbroken except the last round
Round 5 was 11-4
Mobility decline perhaps.
WOD as posted: 19:07. Not my best time by quite a bit, but happy to have finished under the cap, as always. One of my favorite ladies 🙂
OHS practice
55 x 5
65,75,85,95,105 x 3
WOD
17 cals assault bike
65lbs OHS
15:16
Happy with the OHS all unbroken 🙂
Overhead Squat practice
35-40-45-50
Nancy
5 rounds
400m Run
15 OHS (45#) – All unbroken
Time: 16:24
My left shoulder was very sore (2nd shot of vaccine) so light on OHS.
Overhead Squat practice
15# – 35# – 45# – 55#
Nancy – Blue Version
5 rounds
300m Run
15 OHS (45#)
Time: 18:56
So, 5# more on OHS compared to 2019, but 500m less of running and 23 seconds longer.
2019 – 5 rounds with 400m runs @ 40#. 18:33
Previous years – 5 rounds with 200m runs:
2018 – 11:40 @ 35#
2017 – 13:42 @ 20#
2016 – 14:55 @ 35#
2015 – 15:25 @ 15#