“Nancy”
5 Rounds for Time:
400m Run
15 Overhead Squats 95/65
Post time and Rx to comments.
Compare with 4.20.17
Register Now for the Active Life Bulletproof Workshop at CFSBK!
Where: 608 Degraw
When: Sunday, July 16th from 2-7pm. A 20 minute snack break will be included.
Who: Hosted by Coach KHarpZ and other members of the Active Life staff
What: At a Bulletproof Workshop, Active Life doctors and coaches take you through the Athlete’s Hierarchy of Needs to identify flexibility, mobility, and strength balance limitations that can lead to injury or are currently limiting your performance.
Flexibility and Mobility
At the workshop we assess:
- Where your flexibility and mobility is limited
- How limited flexibility and mobility impacts training and can lead to injury and reduced performance
- How to modify workouts based on flexibility and mobility limitations
Strength Balance
At the workshop we test:
- How balanced your lower body is
- How balanced your upper body is
- How strong your legs are working together vs. working alone
Based on these assessments and tests, we can tell you which (if any) Bulletproof Programs are appropriate or if you need more advanced 1-on-1 programming from one of our doctors.
Come Ready To Train
This is a hands-on workshop with lots of lifting, mobility, and flexibility testing. You do not need to be strong or flexible to attend. This workshop is for athletes of all levels.
Come prepared to:
- Deadlift
- Squat
- Press
- Perform bodyweight movements
Our goal is not to smoke you; however, the assessments are challenging and you will be tired when you leave!
For more info, check out this workshop overview video filmed at CFSBK!
4th of July Schedule
We’ll be running a limited schedule this Tuesday, July 4th. We’re offering Open Gym from 9am to 12pm that day. All other classes are cancelled!
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Yesterday’s Whiteboard: Bench / Row WOD
Good (and Bad) Ways to Help a Dog Afraid of Fireworks Scientific American
Learning to Love the Process CrossFit
9am with the Foxes.
Nancy 16:04 75#
on the way to the gym I thought I'd try this rx'd, but so glad I didn't. OHSs were unbroken.
I did every crush week WOD this time around, which has never happened before. Went pretty well overall. The "5x/week + AG Strength + not eating like a moron" program is working. Looking forward to the new cycle.
AG
A.
Double under Practice
B.5 rounds @80-90% sustainable effort
50 double unders
20 sit ups
10/7 cal row
rest 2 min
Note: do not go on vacation for 2 weeks and come back during crush week and expect good things haha. At least I survived!
Shoutout to the Arturo and Lauren and the 11:00 group for their patience and cheers as i huffed and puffed my way through this sweaty mess. Came in at over 26min at 25lbs. I originally tried it at 35lbs, but quickly realized I wouldn't make it and scaled down. Most of the runs were more walking than running. Some funky things happening wrist wise and in the space between my thumb and index finger, which meant my grip strength was nonexistent on my left hand, it really was not happy with the hook grip. The hand seems significantly better now so hopefully nothing too serious just out of sorts.
Last two weeks have been a heavy regimen of curryworst, beer, gummy bears, museums, and many long walks throughout Berlin. It was a blast but I'm ready to get back to something a little healthier.
12pm w/Lauren and Ro
Power snatch up to 77# with some awesome cues from Ro. Definitely could have gone heavier but it was nice to try to dial in on technique. SO excited to get back to snatching in the next cycle!!!
NANCY: 17:50 at 52#
My only crush week workout! Runs were miserable, OHS were light and let me catch my breath (weird how much easier OHS are than FSQ for me??). Probably could have gone RX on these, but I was unsure about getting through them unbroken at 65#. Died after either way.
Congrats to everyone who crushed this week!
Big make-up post.
Been doing strength cycle so had to ease back on the volume. Did baby Morrison on Wednesday 30-20-10 Rx'ed weight and height, 11:50. Nice for just getting nice an sweaty. Mad respect for everyone who did the whole thing!
Jeremy again blew my mind on Thursday with a cue for the OHP. Bringing the weight more in the heels, to avoid coming up on the toes. Should be obvious but was INCREDIBLY helpful. Managed to do 3×5 of 60lbs which impressed me. Also liked what my classmates told me about treating each rep as its own event, not as part of a set. Because currently my weights are low so I can move quickly, but when it starts to add on I'm going to need the extra time.
Did some aerial and floor work stuff on Saturday. It's been almost exactly a year since the last time I took class so it was a good test of fitness. I'll say there was no drop off strength wise. A little in grip, but I'm rock climbing much less. Aerial inverts were a little more consistent. Have lost a lot of flexibility, especially in the hamstring and hip. Probably a good thing because I was very hypermobile. Think I'm in a spot where I can start bringing back flexibility work without worrying about pain. Thanks squats! The proof will be in the pole, and seeing if the strength transfers there. It'll be a good measure because it's my niche, but my wrist is still cranky so might be a couple weeks!
Today missed the gym due to weird work timing. Did what I'm dubbing "Caveman Nancy". Which is when you grab a buddy, break a large branch in half, and do 5 rounds of running at 85% for 1:30 and then 15 OHS with the branch. You have to wait for your buddy to finish the OHS to start running again. You look real dumb running with a branch but then you get to javelin it into the woods when you're done! Pretty consistent rounds ~2min. Nice and sweaty.
Nancy Rx'd in 17:59
June '16: 19:10
All OHS unbroken but took some time to set them up because I use a narrower grip to lessen the strain on my wrists. Runs horribly slow.
AG:
Double under practice
WOD:
managed to string together 42 DUs on the first round which I think is a record for me. Didn't pay attention to my time each round.