Strength: Weighted Chin Ups 5-5-3-3-3
-OR-
Chin Ups 5 x max reps
WOD: "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/ 65#)
*Optional: 6:00 time cap:
- 50 Toes to Bar
Post weights and times to comments.
Showing posts with label Nancy. Show all posts
Showing posts with label Nancy. Show all posts
Thursday 10.16.14
WOD: "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/ 65#)
*Optional: 6:00 time cap:
- 50 Toes to Bar
Post weights and times to comments.
Tuesday 4.29.14
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| This event took forever to figure out |
WOD: "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/65#)
Post weights and times to comments.
_________________________________________________________________
Workout Goals: This strength progression is a good progression to feel what its like to warm up to heavy quickly. If you have a PR, take it. But if it's not there, don't worry about it. You only get 1 set at 1 rep and the goal is to get heavy before dropping down in weight for the WOD.
For the WOD, the goal is to finish under 20:00 (the workout is capped at 20 min). So choose a weight that will allow you to keep at the least a 4 min pace for the 5 rounds
Wednesday 10.02.13
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| The 2013 Reebok CrossFit Games air on ESPN today at 8 p.m. ET! Full Schedule: http://games.crossfit.com/article/crossfit-games-air-espn |
Strength: Overhead Squat. Find your 3rm
WOD: "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/65#)
Post weights and times to comments.
Wednesday 5.22.13
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Strength: Snatch Balance 3-3-3-1-1-1
WOD: "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/65#)
Post weights and times to comments.
Wednesday 1.30.13
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| Yesterday I took and passed the Online Judges Course, which is required this year for the Affiliate Manager at The Compound to validate Open workouts. Which means we can participate this year. Registration will begin tomorrow, I will set up a team and provide all the info on how to join in the fun on Sunday. |
Strength: Overhead Squat 5-5-5-3-3-3
WOD: "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/65#)
Post weights and times to comments.
Monday 3.12.12
Renowned strength coach Mark Rippetoe coaching the Overhead Squat
Strength: Overhead Squat 5-4-3-2-1
Conditioning: "Nancy". Compare to 12.05.11
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/ 65#)
Post weights and times to comments.
Monday 12.05.11
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| This may be the first photo we have with Steffanie NOT smiling! |
Metcon: "Nancy". Compare to 7.11.11
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/ 65#)
Post weights and times to comments.
Monday 7.11.11
SWOD: Overhead Squat 3-3-3-3-3
Metcon: "Nancy"
Five rounds for time:
-400m Run
-15 Overhead Squats (95/ 65#)
The next workout to go up on the Big Board
Post weights and times to comments. cc
Monday 1.03.11
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| When doing any overhead movement, remember to complete the range of motion by shrugging the shoulders and retracting them back. |
SWOD: Overhead Squat- Work up to a heavy single, but not a max.
Metcon: “ Nancy ”
5 rounds:-400 m Run
-15 Overhead Squat @ 95/ 65#
Use the SWOD time to really practice your Overhead Squat position. For the metcon, we last did this workout on 08.13.10. Try to beat that time if you recorded it.
This week we will hit 5 Girl Benchmark Workouts and Murph!
Post weights and times to comments. cc
Friday 8.13.10
This type of depth is not necessarily needed during overhead squats, but you should look to get below parallel. The facial expression, however, is required!SWOD:
Overhead Squat 5rm. Compare to 3.08.10.
Metcon:
"Nancy" Compare to 3.12.10.
5 Rounds for time of:
- 400m Run
- 15 Overhead Squats (95/65)
WOD Tips:
For the SWOD, if you know your 5rm, do a good warm up and then go for a new 5rm. If you don't know it, do sets of 5 adding weight each set until you can no longer get 5 reps. Click the link above to find out what you did last time. If you click it and don't find your name, make sure you comment on today's WOD so next time you click the "Compare To" link, you'll find a weight to beat!
For the metcon, snatch the weight into place for the overhead squats. Try and use the rx'd weight, but if you can't, use 50% of your 5rm weight. But again, you have to be able to snatch or power snatch the weight up first. Click the link above to compare to your last time we did Nancy. If you don't have a time recorded, see the above advice!
Post weights and times to the comments section! bc
Overhead Squat 5rm. Compare to 3.08.10.
Metcon:
"Nancy" Compare to 3.12.10.
5 Rounds for time of:
- 400m Run
- 15 Overhead Squats (95/65)
WOD Tips:
For the SWOD, if you know your 5rm, do a good warm up and then go for a new 5rm. If you don't know it, do sets of 5 adding weight each set until you can no longer get 5 reps. Click the link above to find out what you did last time. If you click it and don't find your name, make sure you comment on today's WOD so next time you click the "Compare To" link, you'll find a weight to beat!
For the metcon, snatch the weight into place for the overhead squats. Try and use the rx'd weight, but if you can't, use 50% of your 5rm weight. But again, you have to be able to snatch or power snatch the weight up first. Click the link above to compare to your last time we did Nancy. If you don't have a time recorded, see the above advice!
Post weights and times to the comments section! bc
Friday 3.12.10
Sorry, guys! Another day of training all day with no computer means another late post!
SWOD:
Push Press 3rm. Compare to 2.19.10.
*AND*
Chin Up practice in between sets
Metcon:
"Nancy"
5 Rounds for time of:
-400m Run
-15 Overhead Squats (95/65)
WOD Tips:
For the SWOD, the shoulder press is with no leg drive. Work on chin ups, weighted chin ups, or negative chin ups in between sets of presses.
For the metcon, do full range of motion squats! Use a medicine ball or box for depth uniformity if you have to. Don't sacrifice form for a fast time. Remember active shoulders and traps!
Post your weights and times to the comments section! bc
SWOD:
Push Press 3rm. Compare to 2.19.10.
*AND*
Chin Up practice in between sets
Metcon:
"Nancy"
5 Rounds for time of:
-400m Run
-15 Overhead Squats (95/65)
WOD Tips:
For the SWOD, the shoulder press is with no leg drive. Work on chin ups, weighted chin ups, or negative chin ups in between sets of presses.
For the metcon, do full range of motion squats! Use a medicine ball or box for depth uniformity if you have to. Don't sacrifice form for a fast time. Remember active shoulders and traps!
Post your weights and times to the comments section! bc
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