26:44

M/33/5'7'/219lbs

75lbd-95-105-115-125-135-145(x)-145(x)
Snatch+1 OverheadSquat 3-3-2-2-1-1-X-X 

115lbs-95-75
OverheadSquat 5-10-15

2.0Miles - Easy (24:00)

Worked up to a max snatch. Got underneath 145lbs. Don't have overhead stamina to rep out ohsquats at 135lbs. Gassed out of overheads. Just went for a quick EASY run after. No way I could have done this as an intervals workout as prescribed intermediate. Check the box on practing snatch, OverheadSquat, and getting some running in.

19:24 RX
38yo male, 185lb

M/38/6’/175#

16:42 intermediate
(Bar taken from the ground; all squat sets unbroken.)

Deo gratias

17:27
OVH Squats weight scaled : 60/50/42,5/35/25 kg (132/110/94/77/55 lbs)
All runs under 2:01

400m -> 15 Burpee pull-ups
-14:26

M / 30 y / 95 kg

RX: 17:53 m

20:37 Intermediate w/85# as middle weight (just worked better with my plates vs. 75# plus I <3 OHS) 
Delightful twist on my fave girl WOD :) 

Scaled to:
45.5/35.5/30.5/25.5/20.5 kg 
12 shuttle runs back and forth 25 feet each =1 rep
Time: 22:54
Knee pain so not using treadmill as in my gym no assault runner 
After squats run were a lot harder than expected 

145/125/95/95/95
*21:10

16:12

115
95
75
75
55
1k assault bike in between

SC to 115/105/95/85/75# & echo bike 800m...21:24

In kg

60/55/50/45/40

18:48

5 OHS @ 155#
25 cals on echo bike
10 OHS @ 135#
25 cals on echo bike
15 OHS @ 115#
25 cals on echo bike
20 OHS @ 95#
25 cals on echo bike
25 OHS @ 75#
25 cals on echo bike

time: 15:36

21:35
135/115/95/75/65
28calories echo bike

75-70-65-60-55
21:47

Intermediate
21:00

16:11 weight RX unbroken
subbed 30 cal assault bike for runs

Intermediate
sub run with 500m rowing
30-25-25-20-20kg

24:24

Intermediate scale, 17:34.

Unbroken OHS.  They went pretty well, left shoulder a little wonky.  Runs were not fast, but did try to focus on being light and breathing consistently.

50m/5'10"/185

24:23
5 rounds
15 thrusters 95 from ground
500m row. 
blah nothing in the tank. 

17:02

Front Squat: 125/115/95/75/65

Subbed for Nancy 

13.30

26:05
185/155/135/115/95

Hot Damn! 
ngl… almost an hour to complete @RX

Notably: I did the WOD at Lifetime Fitness. Focused on quality of form rather than speed. Waited for my heart to be under 120 bpm after each run before doing OHS. 

30:15 95/85/75/65/45

23:30 Broke every set but 25 and ran 600’s by accident. Need more reps OH to work out grip on the bar deficiencies that are hurting my wrists.

M 53/195/6’
Just did regular Nancy.  Scaled to #75 ohs
16:26.

43y Adaptive Athlete
Completed in 19:35.68

Did air squats because overhead squats are not possible for me.

Scaled to Beginner @ 65#
8:01

5min rest, then
240216, results there.

It was apparent in warmup that the left wrist wasn’t going to take much loading or volume at that angle of extension today, so I opted for using the beginner scale at a higher weight as sort of an extended warmup. Besides, I did a bunch of squats and running yesterday.

Scaled weight to 105/95/75/65/55 to go unbroken from floor, as indicated in scaling notes: 

15:58

OHS (or snatches) are not one of my strengths …. I’m just happy to be able to do them in some capacity.

scaled weight way down. 115-105-95-75-65.

19:50.

OHS are not my strong suit. even at these weights I still broke the sets of 15, 20, and 25 in two. jelly legs after. 

Intermediate: 21:09
rowed, dead. 

F/37/128#/5’1”

17:36 Rx’d (unbroken squats)
assault runner

On a treadmill
50-45-40-35-30 lbs DBs

16:01

M/35/210#/6’2”

14:32 Rx’d (unbroken squats)

OHS = my kryptonite.
Way low scale: 65-60-55-50-45
18:49

26:35 @ Int weight
Back squats (upper body weak 😥) & 25 cal bike
M/34

Scaled to Women’s weight scale:
145/125/95/75/65 OH Squats
400 meter runs on treadmill 1%

14:30

Scaled to Women's Intermediate
105/95/75/65/55
500m row after each
24:39
m/54/175

PVC for all ohs
200m run each round
10:52

21’30 intermediate 

Intermediate
For time: 34’50”
5 overhead squats 65kg
30cal echo bike
10 overhead squats 60kg
30cal echo bike
15 overhead squats 55kg
30cal echo bike
20 overhead squats 45kg
30cal echo bike
25 overhead squats 35kg
30cal echo bike

Nautical Nancy:  5 RFT 
500m row
15 OHS, 80#
20:58
Rows ~2:10 range, ~142 total cals
OHS unbroken rnds 2-5, had to dump early in r1 for a shoulder cramp
The rx rep scheme looked fun, but I just can't get a reasonable weight locked out overhead these days

61/5'8"/154

8/15/2022:  23:07 (400 runs, 75#)
10/24/21:  about 25 min (runs, 75#)
9/28/15:  18:44 (runs, 75#)
7/16/13:  22:55 (runs, 75#, poss 6 rnds)
5/6/13:  19:23 (runs, 80#)
6/5/12:  19:30 (runs, 75#)

Beginner option 18:40

M- 52 / 5'7 / 210 
Intermediate- had to scale OH Squat to 85/75/65/55/45
22:25

Intermediate: 35:11

#185-#95. FS in place of OHS. 20:13

Not sure what I did, but I felt IT!
135-75 
Echo 27 per 
21:21
I can’t walk without limping, but I can do OHS 🫤 and they feel good 🤷 

45lbs, 75lbs, 75lbs, 45lbs, 45lbs
2500m on rower
*at La Fitness 

17:05 @70,60,50,40,30kg overhead 

Hi 
I have let the weight if the ohs at 20kg and instead of the run i have rowed 

16:27

Globo wod:  subs for runs are 12 shuttle sprints down and back 25 feet, 500m row or 27 calories assault or echo bike.  For the OHS it comes down to availability of equipment and if you're doing this with bumper plates or iron plates.  If you're doing this WOD with iron plates pick 2 weights,  one heavier and one lighter, do the 5 and 10 heavy and remaining sets with the lighter weight. If you're using iron plates today it's OK to use a rack. Dumbbells sub dumbbell OHS 3-6-9-12-15 each arm. 3-6-9 with a heavier dumbbell and the remaining sets with a lighter dumbbell.   Keep in mind that dumbbell OHS are more difficult than barbell OHS when scaling.  Play with this and warm up to a heavy single dumbbell OHS,  and then do the first 3 sets at 80-90% that good rep on the weakest side, then the final 3 sets at 60% ish.  If the gyms busy I suggest the dumbbell option today. 

Champions Club Scaling Notes

RANT
Again, directed at the veterans. How many workouts have you practiced this week? How many workouts have you changed your mind mid-workout, lost count of reps or rounds, or deviated from the rx in order to serve a purpose. How often do you ask yourself if you are working out to get better at CrossFit or are you using CrossFit to make yourself better? Let's say you take this workout like you're trying for best overall time: What pace are you going to run the 400m? 1:45? Do you really need to practice 1:45 400's? You could probably do a 1:45 400 on a round of Manion. Let's say you're trying for best overall time: what weight are you scaling the OHS to? Do you really need to practice a set of 15, 10, or 5 overhead squats at a weight you know you can get? If those are the case, why not just do Nancy?

Running and overhead squats are arguably the most elegant things coupled together into CrossFit; each movement serves an incredible dose of humble on the other. Running a 400 at 70% speed and OHS at moderate load/speed/intensity will provide the best overall workout time, but would also miss an opportunity to really expose - and therefore make progress on - a weakness. There is no possible way you are an elite runner and elite overhead squatter. Those don't exist. Your overhead squats are your strength? Sprint the 400s and see how well your squatting form holds up to the worst race in track and field. Running is your thing? Make each squat set at a weight that you could not do one more rep than the prescribed amount and see how awkward your running looks. Turn the timer off, or start at an odd time to not be tempted to go back to 70% at each one. That would be an example of practicing a workout, and I would bet you would see a good translation next time Nancy comes up.

SCALING QUESTIONS
Have I done Nancy enough (and is my time good enough) to merit doing a variation of it?
Flexibility: Do I want to keep overhead squats and stay light or go to back squats with heavier weight and practice OHS in warmup?
Do I want to treat this thing like a test and go for best time or emphasize one or the other?
Also the rant.

NEW TO CROSSFIT SCALE
5 rounds of:
1:00 overhead squat hold
Run 400m
Rest as needed between stations to keep form good