Workout of the Day
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A.
Three sets, not for time, of:
Wrist Stretch x 8-10 reps
(demo starts at 4:25 of the video)
K-Star’s Keg Drill Overhead Stretch x 60-90 seconds
(demo starts at 3:15 of the video)
Squat Snatch Press x 5 reps @ 2113
B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build to a heavy single)
C.
Every 3 minutes, for 18 minutes (6 sets):
3-Position Snatch @ 70-80%
(high hang, mid-thigh, floor)
D.
“Nancy”
MEN & WOMEN 40-59
Five rounds for time of:
400 Meter Run
95/65 lbs Overhead Squats x 15 reps
MEN & WOMEN 60+
Five Rounds for Time:
400 Meter Run
75/45 lbs Overhead Squats x 15 reps
a. dONE
b. DONE up to 65lbs
C. Done up to 70lbs
D. 15:21–first time doing Nancy, All OHS UB, need to push harder on run
A. Done. Used 45# for the strict squat snatch press
B. 95, 105, 115, 125, 125, 125
C.105, 105, 115, 115, 125 125
(Not a lot of pop in my snatch today)
D. 18:49 rowing Nancy w/95#
Medium to high reps OHS are a big weakness. Forced myself to at least not actually put the bar down when I broke up the OHS. I put it on the back of my shoulders instead. 15-10/5-10/5-10/5-8/4/3
A. Check
B. 65/75/75/85/90/90
C. Sets across 85#. High hang most difficult.
D. Was going to do Nancy in an afternoon session due to limited time…. Never happened. Kids and work 🙂
Really want to do this workout. Ohs was a huge issue when I first started crossfit. First Nancy was w/ a 25# bar and around 18:00. Hope we do it again so I can see my improvement.
A. done
B. 95/105/115/125/135/145#
C. All at 135#
D. feeling a little dry throat and congestion coming on so decided to skip Nancy today
A. Done
B. Worked up to 135
C. Not feeling comfortable with the movement tonight, 4 misses from mid-thigh. All rounds done at 95.
D. (40-59) 21:38 Despite bad weather for the run and breaking up the OHS, not sure why this took so long. It didn’t feel like I was running that slow or taking that long on the OHS; obviously was though. Just one of those nights I guess.
A. Finished
B. 65/70/75/80/85/90
C. 100/105/110/115/115/115
D. I have avoided this workout for as long as I have known its existed. I tried to convince myself not to do it today.
14:23 Unbroken. Round 3 and 4 on the run…oops. Couldn’t get my legs to turn over at all. Snails pace. Proud I started and finished it!
A. Done
B. 105,115,125,135,145,155 (last few sets were probably more like power snatches
C.115,125,135,145,150fail,145
D. 15:35 (about 50 sec. Slower than pr).
A. Done
B. 95/105/115/125/125/125
C. 135 x 6
D. 40-49 Rowing Nancy 500m 16:05
A. Good mobility work, squat snatches tough.
B. 95, 115, 115, 115, 125, 125
C. 95, 95, 115 remainder sets
D. 40-49: Rowing Nancy 16:30
A. Done and loving all the mobility work!
B. 48/53/58/58/63/63
C. 63/68/68/68/68/68 (stayed at 70% to work on form; still not getting my knees back consistently)
D. First “Nancy”! 17:44 OHS 15, 15, 8/7, 8/7, 15 as I doubted myself being able to go UB for all 5 rds.Could’ve done it and should’ve gone for it! Next time 🙂
Yay More of my weaknesses, seems like I have a lot of those!
A. Finally getting the hang of these done with empty bar.
B. Never did these weighted before so did 65, 75, 85, 95, 105, 115.
C. Done 115 all sets.
D. Once again I wanted to shorten the run but stuck it out for the 400. Used 75 on OHS all unbroken hard part is keeping the bar overhead with my left shoulder and elbow being weak, my runs are just super slow 2:30 to 3:00. Total Time 18:46
A: Done / #55 for 3 Sets Snatch Sots Press B: 55/65/75/80/85/95 – Muscle Snatch. Felt solid. C: 3 Position Snatch: 85/85/95/95/105/105 Based off 115/125 1RM Snatch. Inconsistent with this lift. Today it felt like the bb moved fast, hips fast, receiving solid. On last set, felt like I was receiving forward. Need to work on 2nd knee bend, pull chest more vertical on launch. Still not super awesome with feeling stable in OH position under any kind of load. Mobility drills really helped though. As ref, max OHS is 145 x 2. D: Nancy: 15:52 RX Unbroken. Well, no… Read more »
Great work Sarah!
Feel free to upload some of your lifting videos to this comment board and I will review them! 🙂
Nicole – Not able to upload here – can I email you? My email is smbowl@gmail.com if you want to send me a note I will send you 2 clips of my 3 Pos Snatch at #105 from today so you can see what I mean:)
Sarah, if you drop them on YouTube or Vimeo you can pop the link in the blog so we can review them.
A-Completed
B-Worked u. To 135, tried 145 and missed
C-115, 115, 125, 125, 135, 135 (starting to feel more comfortable with heavier weight-when I hit the correct technique the bar feels is weightless)
D-16:41PR, old time 18:05 (runs still tough, never stopped on run or OHS, nice even pace.)
A. Complete. Flexibility is improving for the squat press.
B. 55, 65, 75, 80, 80, 75. Went back down to work the drill, keep from pressing out.
C. 75% of 105#, 75#. These felt great, I should have gone heavier:)
D. 12:16 all out here. Not sure what my old time was, but I can tell you “Nancy” never felt this good! I think the extra endurance training is kicking things up a notch. Super stoked!
what an awesome time for Nancy! Inspiring, Christine!
Holy Nancy Time! Great job!
Wow! Incredible! I’m enjoying reading all your posts…very inspiring. 🙂
Nice Nancy girly!!!!
Super job!
Awesome work Christine!!! Are you doing extra running work with Regan?
Yes! at least one day per week, sometimes two if I can get it in. It’s fun and very challenging:)
(40-49)
A.Done
B.135/145/155/165/175/185(dang near blacked out)
C.145
D.26.18. Ohs are my nemesis!!!!
A. Different mobility and warm up. Super sore from Saturday Arizona Affiliate Competition.
B. 45-50-55-60-60-60
C. 60 – 75%
D. 18:04 RX -Runs were slow and hard with dead legs. 😉 OHS were awesome though. So I take that as a win. Need to repeat this one when I am 100%. Still love Nancy.
Great job! How was the competition?
It was a lot of fun. It was all for Steve’s Club charity. No scaled or Masters divisions. Took 13 athletes up to Flagstaff to participate. 8 out of 10 adults were all over 40. The rest of the field were in their 20’s. Us Masters did pretty well against them. 😉
A. Done B. 75/95/105/115/115/125/130. I actually ended up doing Power Snatches and not Muscle Snatches. One of the coaches pointed this out after I was 4 sets into the workout! ;( C. Working off 135 max. 95/95/100/105/105/110 D. The rain cleared enough to be a slight drizzle. So I completed as prescribed. First time ever doing this workout so my focus was to go slow on the runs and get use to the 95# OH. Runs were around 2:15 and all OH squats were UB. 17:09. And yes I did “buck up” and got wet either way; sweating or raining!!… Read more »
A. Done
B. 125
C. 135, 140, 145, 150,150, 150
D. 15:44 runs were slow. Right shoulder was really hurting after 10 reps each round but I managed to go unbroken on OHS except with 2 reps left on round 4.
A) Done – snatch press 45/65/95
B) 105/115/120/125/135/145
C) 135/140/145/145/150/155 (all reps were squat snatch)
D) 15:45 rx, really disappointed with this. My previous over a year ago was 14:24. I really felt sluggish today, no energy. All my OHS were unbroken I was just really slow on the run.
A. Done
B. Worked up to 55kg
C. 40/45/45/45/47.5/50kg (first snatching session for 2 months)
D. Rowing Nancy 500m 23:48
How did snatching feel after 2 months off?
Hey Nichole, I’m disappointed but it is what it is. I’m not great at Snatch at the best of time but before injury I was high hang snatching 65kg. But it’s good to be back working out again and I love a challenge!
Try not to get too discouraged. Remember, we have ebbs and flows. Let those ebbs and flows guide you, don’t force anything. Your body is the best indictor of progress so listen to it and you will be back in no time!
*indicator