CFWUx2 10*45ohs*2 5*95*2
18:45

Intermediate

20:07

(all OHS sets unbroken)

14:10 Rx

16:50 Rx with the stairs in and out of my basement gym
m/33/200

14:55, rx

December 22nd, 2021 (one day rest after the last wod); forenoon

wu: bike, slihps
skill: accessory shoulder + back

wod:		Nancy 
				5 rnds
			300 m in 10 m shuttle run
			15 ohsq 30 kg
				17:26

post: walk, accessory shoulder + back

17:23 as rx’d-just checking the box today. Rested before and after each unbroken set of ohs until the last two transitions. No walking today. “Warmup” was :30 barbell ankle stretch, 5 back squats, 5 front squats, 5 ohs, 5 ohs@95lb...ran at about an 8m/mile pace. Fasted@noon...


180/42/176cm

Rx 
14:07

Rx

215lbs
28 bsrmus
4 rounds + 16 Reps 

14:31 Rx

Runs were 400m on assault runner. All OHS unbroken

M/28/6’1”/200lbs

12:14 Rx

M/31/145#/5'7"

16:00

M/ 47/ 138 lbs/ 5’-6”
As Rx: done quickly at my local Y. Indoor 100m track so I went for it on the fly after a long day of work.
I did warm up and stretch a little bit before the workout. 
got it done in 15:50. The tight small track is tough to get moving too fast but great to bang out each 100. 
I typically do this workout around my block which is 1/3 mile so I end up going a little slower but still a great workout.
Post Workout: 
rested about 4 minutes and cleaned up my gear then went into a metcon:
6 rounds of 1:00 DUs & rest 2:00.
Completed most rounds in about :47. First rounds was by far my worst. I got that done in about 1:02. 
Not a bad way to end a work week. 

M/35/6'/175#

14:46 Rx
(Squats unbroken)

Deo gratias

39 male 185lbs 
13:47 RX

17:43 - Sub 50 double unders for runs and 65# OHS

M/25/5'8"/155lb
CrossFit AFK

13:30 - Rx (runs slowed way down each round. Lumbar and quads still pretty hit from the heavy day. Had that back/hip pump, almost imobilizing, that doesn't want you to lift the bar off the ground. Happens every so often when there is is a whole lot of volume on the posterior. Usually I get it with stuff like deadlifts, wall balls, sdhp, and ghd back extensions. Focused on pushing up hard on the bar with upper body to take my mind off the lower body.) 

Beginner Option:
3 rounds for time of:
400-meter run
10 overhead squats
♂ 45 lb.

Time 17:00

Sc to intermediate at 65#... should've done Rx but oh well...this is my first Nancy in the almost 2 years of doing CrossFit. 17:06 (3:07/3:21/3:18/3:59/3:21)

14:30 RX… got all OVH squats unbroken!! 

M/42/140lb

RX - 16:26 
(had to break OHS into sets of 10+5)

Rx : 13’56

https://youtu.be/ToZHvnWb4zE

75lbs front squats

13:42

17:36 Rx

Compare to: 17:27 Rx

Modified/Scaled:
5 RFT
.5 mile Ride (spin bike)
15 OHS #35
14:20

Went as low in the OHS as my back would allow - focused very hard on maintaining anterior and traverse core stability through the full range stopping just prior to feeling any strain in the LB. All reps unbroken but weight was light compared to last time (#75).

13:43 rx

Modified: runs not a good fit at workout time (though the day started with a 5 Km run) and only a #37 bar available.
--
5 rounds for time of:
1'45'' butt kicks run in place 
15 overhead squats
SCORE: 17' 44''
--
Struggled with this one as I was still sore from last couple of WODs and recovering from a busy and sleep-deprived week, 
But felt good in the end, and did a couple more rounds for good measure. Total OHS reps around 150. 
Still, running and OHS are a favorite combo, and I think I might try to do the beginner option next rest day. 

Intermediate weight, which kept the OHS unbroken. Runs were brutally slow especially in the late rounds.

14:13

Scaled to 75lb OHS
15:33

Women's rx
18:33
ohs ub
m/51/170
just re-measured my runs---they are 420 meters

With 75#
about 25 min. Missed a watch reset. 
OHS unbroken except round 2, when a shoulder cramp kicked in. 

pr 18:44, 150928

59/5’8”/154

M/47/6'2"/175#

Scaled to women's rx'd went unbroken 14:38

20:10 at 75 lbs. Have been having a real problem with OHS, so did OHS for the first round, then could only do 3 per round in 2,3,4. Finished each 15 with thrusters. This felt good, but kicked my ass. 

15:31 Rx'd
Pretty big improvement over my previous PR from July 2016 of 17:05
m/53/5'11"/194#	

Rx’d: 16:21 (PR)
Rds 1-3 unbroken, Rd 4 split 12/3, Rd 5 split 10/5

190911: 17:20

55lbs OHS
19:20

holy moly the late-rounds lead legs!!

58 yo m 5’5” 148lbs

5 rounds for time of:
400-meter Row
15 overhead squats 35lbs

abt 17 min

5 rounds for time of:
250 meters Assault Air Runner meter run
15 overhead squats 55 lbs
14:58

5rds: 12:43

400m Run
15 OHS (65lbs)


190911: 13:20

Subs:
20 45#DB single arm OHS per round

14:35

12:17 subbed 800m Echo for runs (still nursing back)

Treadmill @ 1%, 95lbs
13:35
Unbroken on the oh squats

12:50rx

SUB RUN W/ 2*AAB
13:52

I am a 71-year-old Games athlete. Everything Kyle said rings true for me. Not only the part about the motion but the fact that CrossFit can keep you moving longer and out of the hospital. I don't have nearly the experience he has, so am still learning. Thanks, Kyle.

Globo scale: as Rx.  Control the bar down to the ground after each set if using iron plates.  If your gym bans overhead squats do 15 front squats 115/75lb.  If you are without a barbell today do 10 OHS left handed then 10 OHS  right handed per round, 35/20lb dumbbell. If overhead movements are banned, do 15 front squats, 50/35lb dumbbells. Note, dumbbell OHS are difficult so scale as necessary.  Subs for running are 500m row or 22 calorie assault bike.  If using a treadmill use a slight incline.

Busy gym:  either do all the OHS then run 2000m, or do the dumbbell option.  If you have to hog a treadmill or erg do so, or drag a dumbbell to the track.

Bodyweight/ equipmentless sub: 1. If you have a barroom stick or PVC pipe, do 5 rft of run 400m and 40 OHS with the stick with good form. 2. Use a backpack or other object and sub it for a dumbbell, following that substution.  3. If no equipment is available, 5rft 400m run and 45 air squats. Post wod spend some time working on handstand holds and walks. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Medium and medium. Challenging out running with fatigue to the midline. Squatting with an upright torso. A workout that can done as either a sprint or Just a Workout, depending on how fit you are.

MAIN DECISION
Lighter weight on OHS or closer to 95 lbs. on front or back squat?

TECHNIQUE SCALE
Do 30 OHS per round at a lighter weight (pvc/15).

CONSISTENCY SCALE
Sub 1-minute pvc or 15-lb. overhead squat hold  instead of OHS

INTENSITY SCALE
Sprint the run, do back squat or goblet squat if needed.

INJURY SCALE
Upper-body - one-arm dumbbell squat
Lower-body - sub 45 step-ups or 30 sit-ups per round instead of run, strict knees to elbows for squat if needed

MY STUFF
13:11, scaled to 75 lbs. and worked a little slower and lower on squats

GENERAL FEAR LEVEL: 7