JM_CrossFit_20130710_7365-LNancy’s an interesting test of endurance, stamina, balance and mobility, and we’re proctoring that exam Friday.  It could be argued that we’re testing all 10 elements of fitness to some degree, but strength was specifically left off the checklist, because the weight you choose to overhead squat, even if you go RX, will not be particularly heavy, that is, it would be no problem if you were asked to back or front squat it.

Nancy requires running hard for a good score (like Helen).  Once you can go unbroken on the overhead squats, they’re probably still going to take 40 to 60 seconds to balance your way through (overhead squatting is like driving a speeding car down the highway.  Slight adjustments one way or the other can result in big directional changes.  Lose focus and you can wind up with your barbell in a ditch before you know it, and that’s without even getting your WOD revved up to 100mph).  That may seem like a good chunk of time, but a majority of this workout is spent out on the streets.  Do your best to push for and maintain the fastest pace possible that allows you to come in, control your breathing, and snatch up the bar for a set of 15.  It may sound obvious, but you’ve got to run faster to go faster.JM_CrossFit_20130710_7432-L


April 25, 2014
5 Rounds:
400m Run
15 Overhead Squats (95#/65#)

Compare to 130809



Weekend Schedule Updates:
Please note there will be no coach present for the CFF Endurance Meet Up at 9 AM this Saturday, April 26th, so the box won’t be open, but you’re certainly encouraged to meet up and run.  Please e-mail Eric with any questions about the workout.

Please also note there will be no open gym this Sunday, April 27th.  We’re very excited to host an Olympic Weightlifting clinic with USA Weightlifting and 2012 Olympic Team member Holley Mangold that day from 9 AM to 1 PM.  Space is limited, so please contact us ASAP to reserve your spot.

  12 comments for “Nancy

  1. Tom Matlack
    April 25, 2014 at 7:17 am

    14:31 RX on my first nancy. Kicking the daily cigar habit seems to have improved my fitness. Go figure …

  2. SamB
    April 25, 2014 at 7:55 am

    nanners: 17 something last time. 14:44 this time. woohoo!
    Great job 5:30!

  3. Kate
    April 25, 2014 at 8:37 am

    Nancy: 19:11 with 500m row, 55# OHS
    Great job 6am!

  4. Shorty
    April 25, 2014 at 8:49 am

    April 2012: 19:43Rx
    July 2012: 15:36Rx
    August 2013: 15:08Rx
    April 2014: 14:38 Rx PR

    Great work 5:30am!

  5. Elyse
    April 25, 2014 at 9:13 am

    nancy: 16:26 Rx
    nice work 6am!

  6. Chris
    April 25, 2014 at 9:19 am

    15:42 Rx

    Great job 5:30

    • Chris
      April 25, 2014 at 9:52 am

      Make that 15:49 Rx.

  7. Cal
    April 25, 2014 at 9:42 am

    August 2013: 17:15 Rx
    Today: 15:43 Rx

    Happy about improvement, however, I had my bar closer to the door today than last time, so some of the time was definitely made up there. This felt awful today, too. I’m not made to run on 5 hours of sleep!

    Great work, 5:30!!!!

  8. Dan P.
    April 25, 2014 at 1:57 pm

    I love Nancy. She’s my favorite!

    13:33 Rx – This is a 45 second PR. Made some errors that cost me time. I think I can see a sub 13 in my future.

  9. Samuel
    April 25, 2014 at 1:59 pm

    18:47 with 65# OHS.

    I think Nancy was my second class, almost three years ago. Tried to do the overhead squats with 10# plates. Fell over. Joe said just use the bar. Fell over. Joe gave me PVC instead. Fell over. Joe said just try to do air squats. That was hard. Time was probably close to a half hour, walking most of the runs.

  10. Jason
    April 25, 2014 at 5:55 pm

    Overhead squat warm up = 115# x3


    8/9/13 = 18:55 w/ 75#
    4/25/14 = 17:38 w/ 75# (right wrist was hurting during this)

  11. Moe
    April 28, 2014 at 10:08 am

    Overhead squat warm up = 110# x3


    18:50 w/ 65#

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