Congrats Charlene on placing 55th Worldwide in the Masters 40-44 year old division!
“Nancy”
OPEN/PERFORMANCE/FITNESS
5 Rounds:
400m Run
15 Overhead Squats (95/65)
“Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with a high heart rate. Logging this workout and all benchmarks on the blog or in a notebook will be useful to look back upon the next time we do “Nancy.”
Congratulations Charlene!!! Amazing accomplishment!
“Nancy”
14:55 RX
Notes to myself:
– focus on squatting below parallel consistently (use a medball if you have to, to measure)
– run a pace of a 5k (I think went conservative on running because I knew the bar will feel heavy – and it did, next time though I expect to be stronger, so challenge your running pace a bit more)
CTM:
– Silverback Primer
– Squat – Today I noticed I wasn’t going below parallel with the weight I had prescribed (128 – 146), so I changed the weight to be (116 – 132), placed a medball for reference, and focused on quality first. Felt good after.
– mini WOD cash-out: 5 rounds: OHS w/medball below parallel practice using empty BB, 15 situps w/medball, DUs in 10s and sometimes 20s.
Thank you Ana!!!!
Nancy
14:41 55#
Probably could’ve done RX but back felt tweaky today
(Last time I did Nancy was 10/25/15 in 15:06 at 35#)
14:47
Mod
55#
Yeah Anne!! I was chasing you the whole time!!!
Nancy
12:41 Rx
(Last done in June 2014 14:24 with 45#…when I was going through an OHS phobia 😬)
Nancy
15:12 Rx
A whopping 7 second PR from when I did it in October 2015
First round of OHS I tried to go slow and bobbled twice – later rounds were better and I think I can go even faster. Not sure I can run much faster tho!
CTM: Front squat waves 125#-140#; 10 back squats at 115#
3×15 second pausing front squats – did empty barbell, 65#, 85#
Crossover symmetry
15 strict PU
10-9-8-7-6-5-4-3-2-1
And birthday cake for Baby Bear!
^^GHDs
11:11 RX (1:03 PR)
Nancy
14:52 RX
Nancy
14:54 Rx (new PR)
Nancy
14:52 Rx
(5 second PR from 10/15)
OHS UB
Running hurts!!!
Hotel Gym “Nancy”
Treadmill 400s
45# goblet squats
13:44