Finally, Broken!

30 Jul

7-31-2009

The heat has finally given up! I actually slept last night. Today’s WOD is “Nancy”. This is my favorite Nancy video and this is also one of my least/most favorite workouts. Time to set a PR on the record board!

“Nancy”

5 Rounds
400 M Run
15 Overhead Squats 95/65

DROM:

Kneeling lunge series to
groin stretch to
lying cross arm stretches to
sleeper stretch

UPDATE to the update: Top time today is 11:41 by Eric. #2 is 13:24 by Nick G. 14:41 by Erin is the top women’s time. Nice work everyone!

Justin gets the workout done with 45lbs and had good form. This is a big step for Justin considering he didn’t have the requisite ACTIVE flexibility necessary to do Overhead squats. Just because you are bendy does not mean you can do an Overhead Squat. You need active strength in those positions.

I like overhead squat pictures

Comments 2 Comments
Categories News
Author Xi Xia

2 Responses to “Finally, Broken!”

Eric Winn 31 July 09 at 10:36 am #

I guess I shouldn’t have maxed on OHS yesterday…oh well, good warm-up I guess…that guy who did 11 min looked like he smoked it
Xi Xia 31 July 09 at 11:00 am #

Yeah, he was running hard. However, he was also very calm. The first time I did this WOD, it was over 25 minutes and Nancy killed me. The second time, it was just over 20.

The third time, a few months ago, I did 3 Rounds and I changed my approach. I set a pace for myself on each round. I wanted to get sub 15 so I was shooting for 3 min rounds. It kept me smooth and consistent throughout…saved a bunch of time from dropping Overhead squats, breathing hard, etc. Just a thought.