'Nancy' is another classic CrossFit workout that is deceivingly difficult, a workout that consumes a lot of fuel. Even the runners agree, she'll kick your ass.
'Nancy'
5 rounds:
400 meter run
95/65 pound Overhead squat, 15 reps
130506
John- Rx 17:10*
Joshua- 35 17:10
Eric- 75 15:56*
Alice Anne- 35 15:42*
Russell- Rx 17:52* 18:40
Allie- AS 16:19
Abby- 55 17:20
Casey- Rx 18:30*
Erin- Rx 17:14* 17:50
Shannon- 45 26:57 29:17
Richard- 75 12:47*
Derrick- (row) 95 13:51
Holley- 15 17:44*
Teresa- Rx 21:46
Candice- 45 21:57*
Heather- PVC 15:35
Britt- 65 25:39
Kathryn- 55 18:53*
Emilee- 45 18:39
Stephen- FS 45 19:03
Byron- Rx 16:35*
Delaina- 35 18:33
Juan- 85 16:48
John M- 65 21:08
Quincy- AS 18:28
Tammy- 55 20:50
Dustin- 35 17:18
Josh- 35 15:17*
Jessica- (3) 15 12:12
T- 80 21:27*
*Unbroken
The word of the day was unbroken, and you guys smashed that shit! Great job everybody. Super fast finish Richard, and way to hang tough Shannon. That's the no-quit attitude we love to see. Thanks!
Quite a few people lifted more this time than last and did it in a faster time. Holley, Juan, Britt- HOOYAH! Some dropped weight to ensure going unbroken. Remember the formula.... Faster is better.
'Nancy' is like bad taffy that stretches out, and things can get sloppy fast. Sloppy runs we can tolerate, sloppy Overhead squats? No. We talked a lot about the stability required for an Overhead squat. Good job hitting that target.
The Overhead squat indiscriminately exposes strength and flexibility issues. The solution? The book of solutions is on the table. Find a fix or two, and spend some time on them every training cycle. Easy fix.
Thanks for another great day of training at CFSF. Thanks for all your hard work and monster killing efforts. Great stuff.
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