Crossfit Cherry Point - Crossfit Cherry Point

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Wednesday, September 3. 2008

0630, 1145, & 1630 & MACG-28 Pull Up Bars

"Nancy"

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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"Train like God is watching." - Unknown

Posted by Mac at 01:00 | Comments (13) | Trackbacks (0)

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WOD - Not as RX - 14:50
5 rounds 400 M and PVC.
Need to work on form for overhead squat.
I need to work on keeping shoulders back and not leaning forward on squat. Bar felt too heavy so did the workout with pvc.
Good news ran 5 x 400M without stopping.

#1 Chet Whitley on 2008-09-03 07:29 (Reply)

WOD - Not as RX (45 lb Bar)- 14:18
5 rounds 400 M and 45lb Bar.

#2 Maj Silva on 2008-09-03 07:48 (Reply)

WOD 21:45 not as RX. Very flustered right now. Can't seem to be able to put a string of lifts together without falling forward or not staying on heels. Very dissapointed with time and execution of movement.

#3 Alex "Gunny" Brinker on 2008-09-03 08:11 (Reply)

WOD- Not as RX (45 lb Bar)- 13:40

Active shoulders were passive today!!

#4 Maj Siary on 2008-09-03 10:04 (Reply)

12:57 65 lbs

#5 Gy Skelton on 2008-09-03 10:34 (Reply)

WOD = 11:40 As prescribed. Squats were strong, run was not.

#6 LtCol Weaver on 2008-09-03 11:20 (Reply)

WOD: 17:28 (65 lbs o/h sq)

#7 Maj Kampen on 2008-09-03 15:28 (Reply)

18:53 as prescribed

I made an improvement from my last "Nancy". Last time I did 65 lbs in about the same time. Happy with moving up to 95 lbs. I will continue to work on keeping active shoulders throughout all five sets. That will help with improving my time.

#8 Major Joseforsky on 2008-09-03 16:13 (Reply)

16:50 with the 45lb bar. Felt sluggish today

#9 Capt Pickett on 2008-09-03 17:34 (Reply)

14:40 with PVC having a real hard time with active shoulders and not gettting on my toes. It's getting there with the PVC but not ready for weight yet. Completed run without walking this time. First time since I started Crossfit a couple months ago I was able to do all the runs without stopping.

#10 Maj Torke on 2008-09-03 21:28 (Reply)

22:30 5 rounds, 65 lbs OS 1st round, 45 lbs the last 4, need to run more to gain endurance

#11 Mike Fella on 2008-09-04 06:07 (Reply)

5 Rounds
45 lb Overhead Squat
400m Run

Kept pretty good Form/FROM on every rep. Went down really slowly with the OS to really concentrate on keeping good form. That zapped some energy out of me. Caught myself looking down sometimes to make sure I went all the way down and that made me get on my toes. Probably could try for 65 lb next time.

#12 Mario Paez on 2008-09-04 06:31 (Reply)

13:50

5 Rounds
45 lb first round, PVC the last 4 rounds. Working on developing the form of the overhead squat.

#13 Jon Hammack on 2008-09-05 04:58 (Reply)

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