WOD:
“Nancy”
Five rounds for time of:
400 meter run
15 reps overhead squat (95/65)
Post time to comments.
Scales:
Gold
Five rounds for time of:
400 meter run
15 reps overhead squat (85/55)
Silver
Five rounds for time of:
400 meter run
10 reps overhead squat (75/45)
Bronze
Four rounds for time of:
200 meter run
10 reps overhead squat (45/31)
Warmup:
PVC Work
Dynamic Movements
Work up to WOD load on OHS
Skill Work or Mobility Work:
Mobility
Super couch and lacrosse ball to the ribs
Compare to 16 June 2011 at CrossFit Impulse
Last time I did this was June 16, 2011 ….I DNF’d with a 30 min cut-off.
Almost 6 months later….
17:17 Rx’d- This makes me so happy!
Thanks for the push Ben, Michelle and Jordan!!!
When I read that, I thought I remembered your experience in June. I went back to that day’s post (which I’m about to insert in the main post above) and sure enough, I taught the morning class. You were down to singles and an occasional double on your OHS that day. I think I might have prodded you to go Rx’d instead of 55 lbs, and I think I remember regretting it later since you didn’t finish. Was very atypical of your usual performance. Glad you were able to redeem yourself today! Maybe the 30 minute suck-fest in June made you mentally and physically stronger at OHS and you just now got to see it. Congrats!
Thanks, Jeff!! I have been trying to remember what has changed so much in 6 months. Hate to sound so CrossFit Cliche’, but changing your diet does make one hell of a difference. The Nutrition class that Michelle did transformed everything (Thanks, Lady)!
Hell’s to the yeah, girl! I knew you would come out of the gates swinging when you came back haha! Congrats on your progress!
Wow…
12:57 (PR by 31 seconds from 12 November 2010)
Really enjoyed Brent’s class and working out with the lunch crew. You guys are a lively bunch. I think Brent’s cues like “drive” and “press” actually scare me into compliance, which I like.
20:54 Rxd…planned on doing 55#, but Brent wasn’t havin’ it! Which was good, I did the last four rounds of OHS unbroken! He was right, I totally had it! HELLZ yah!!!
Stayed away for a few days worried about the elbows. Then I realized how crappy I felt after not being active.
Thanks, Christina, for the great insight on injuries and how to work around them!
5×5 Moderate DL
135-180-180-180-180
5×5 Moderate Bench Press
95-105-115-125-135-145
Modified Michael: 19:30
400m Run
50 Situps
50 Back Extensions
Feeling much better. Hope to see Josh post his open-gym psychotic WOD and results.
14:13 Rx’d. I really like working out at lunch time and with the lunch crew. I need to do it more often.