This Friday the 13th is your lucky day! The Sox are away, so we can program more running, but not just any running, Nancy. Nancy’s a medium to long workout, ideally hitting the 12 to 15 minute time domain, but challenging yourself, still keeping it under 20, is OK too. The simple couplet of running and overhead squats presents an interesting challenge, as you will want to push the runs, but then need to slow down, control your breathing, snatch up the bar, and perform a movement that requires a much higher degree of balance and accuracy. I recommend selecting a weight with which you’re confident you can perform the first 4 rounds of squats unbroken. The most time is lost in this one when the reps are broken up. Strike the literal and figurative balance, and see how Nancy treats you tomorrow.
July 13, 2012
Nancy
5 Rounds:
400m Run
15 Overhead Squats (95#/65#)
Compare to 120406
Announcements
Beantown Throwdown Mark your calendars for Sunday, August 12th, because we’re hosting our first competition here at CrossFit Fenway. If you’re interested in competing or judging/volunteering please e-mail Eric. Stay tuned for further details as the event gets closer.
Fenway Park Spartan Sprint on November 17th, 2012 the creators of the Spartan Race series are turning Fenway Park into a 1 mile Spartan Sprint obstacle course. It’s in our backyard, and rumor has it another local box is putting a team together, so let’s represent! Kevin Kittredge has agreed to lead the CrossFit Fenway team, so please contact him in the next week if you’re interested. More race details are available here.
Hyannis Hyball Invitational is a charity softball game being put together by CrossFit Fenway’s own Sean O’Connell to benefit the Big Brothers/Big Sisters organization. The event is July 28th at 10 AM in Hyannis, MA, and all of CFF is invited. Please check out HyannisHyball.com for more information.
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Nancy April 6th: 23:08 @ 20 kg
Nancy July 13th: 22:20 @ 20 kg (1/2 a round at 22 kg, I was ambitious with my bum shoulder)
Good job 6:30 (Aka, Cal and Shorty)! Exercise!
Nancy April 6th: 19:43Rx
Nancy July 13th: 15:36Rx
Needless to say, I’m happy about this. Got through the OHS unbroken this time, which was a huge problem the last time I did this WOD. Great job by Cal and Rachel this morning. Great to EXERCISE with the 6am class this morning. Happy Friday the 13th everyone.
today marks my 3 year anniversary with the working world. only, what like 40 years to go? SWEET.
i did nancy for the first and only other time almost exactly a year ago! it was also my first ever friday appearance, because i spent about 11 months too scared to attend a friday class :)
7/15/11: 19:31 – did the first round with ~56# and struggled through it so i did the rest at 45#
7/13/12: 18:07…at 63# which I definitely thought was 65#. RX fail. i’m pleased to see lots of progress in a year though!
Cal, stop being so young.
Nancy, stop being so silly.
Mandy Brown, so glad that you WODDED with me, and you kicked my bum.
21:02, 25kg…tried the first round RX and my depth was known as “s%#@ reps,” so my good pal Yoseph put new weight on.
SUNDAY IS REST DAY, which means a jumping jack or two because jumping for fun is fun.
23:19 – 40kg. This WOD combines my two least favorite exercises. That said, I’m happy to say I was able to get my first real set of OHS, even if my depth was sketchy on some of them. Also at the end of round 3 I somehow managed to drop the bar on my head – I’m hoping that’s my Friday the 13th moment…
19:21RX
running blows.
i’ll do your running if you do my deadlifting?
on a positive note, almost a 4 min PR from 23:16RX just 3 months ago
1/6/12 Nancy – 15:19 Rx
7/13/12 Nancy – 14:18 Rx*
*Erica said my depth was sketchy on some of my later round squats. I’ll work on that. The running felt good, though.
Nancy
4.6.12 – 14:20 Rx
7.13.12 – 15:00 Rx – getting slower…need to improve my running/speed shuffling!
Nice work 5:30
Nancy sucks balls! Not negativity but a statement of fact.
The other time I did Nancy was on 4/26/12, which was the last day of the Basics class with Mandy (who ROCKS, unlike Nancy). We did a “mini-Nancy”, which reduced it to 3 rds and my notes had that it was tough. I did that in 12:59.
7/13/12: 21:57 @ 37lbs
I’m not good at running but I told myself that although I’m not good, I can complete it. That and some encouragement from the 12:30 CFers helped. It was a HOT day but glad I did it!
And I enjoy the ick factor once I get on the T and I’m covered in sweat. It usually gets me an empty seat or two around me. :)
I sweat a lot, I won’t apologize for it. I was born and bred in the dry heat of New Mexico and that’s how humans cool themselves out there. Thanks to this BS humidity today, I managed to sweat an obscene amount even before getting started on Nancy. It was nuts.
That being said:
20:10 Rx – I. HATE. RUNNING. and the thumb on my left hand went completely numb half-way through. Now to watch tha games and drink a beer!
It took me a while to find my WOD book, but I was curious to see the difference in my Nancy time… the last time I did it was last summer. I thought I had improved a few minutes, but I guess a year of hard training paid off more than I thought- yay!
Nancy July 2011: 23:51 RX
Nancy July 2012: 13:46 RX