Nancy’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.
April 25, 2014
15 Overhead Squats (95#/65#)
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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.