Nancy rematch

Last July I did "Nancy" as prescribed for the first time, and finished it in 26:27.

Today I took 6 minutes off my time!

"Nancy"
5 rounds:
400m run
15 overhead squats (95/65)

Results: 20:32 Rx

I think I did really well with minimizing my transition time between the runs and OHS. I could still tighten it up a bit. I also tried to run fast, but could definitely improve there. But those two elements are still where I made the improvement from last year.

All sets of OHS were unbroken except round 4. I dropped the bar at the bottom of rep #10, dropped it again on my next attempted rep, took a few seconds, then snatched the bar and got the last 6 reps. I kept telling myself the weight was only 50% of my 1RM and I should be able to hold it up all day. Seemed to work to keep me from dropping the bar. :)

Can we switch "Fran" to OHS instead of thrusters? That would be much more fun. :)

Nancy

Drafted this the day I did the WOD, just now publishing...

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I have been obsessed with overhead squats lately. So I'm not surprised that I woke up this morning with the idea of throwing down on "Nancy". I hit the gym early, before it got too hot (it was in the high 90's today), and also waaaaaaay before my husband was even thinking about getting out of bed. :)

This benchmark was on my goals list, so good on me for finally getting it checked off. :-D

"Nancy"
5 rounds for time
400m run
15 overhead squats (95/65)

Results: 26:28, Rx

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The thing that made this WOD so full of win was doing every set of OHS *unbroken*. Hell yes!

In hindsight, it took a minute or two of rest after each run to get my breath under control, but I admit that "feats of strength" impress me more than metcon performance (fast times). So I tend to do what I need to do to be super-strong -- which usually means I sacrifice the cardio aspect of WODs so I can do heavier loads. Yes, a bias of mine, but I just get so pumped up when I am lifting heavy shit off the ground and over my head. Forgive me for indulging a bit of work on my strengths. :-D

Also of note, I snatched the bar from the ground on each round. On round 5, I snatched the bar and immediately dropped it. Then snatched it again, and got the set of 15 unbroken.

Something I learned doing this WOD -- breathing in and out while performing OHS is an art form. It reminded me of learning to breath while doing pushups.

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I need to test 1RM on OHS -- with 15 reps at 65, I can probably beat my old 1RM at 85.

Sqauttin' on Sunday

I wanted to try out the "cheesy" barbell we got from LT's mom's garage, so I looked up a workout with overhead squats for today.

WOD: Nancy

Five rounds for time.

• Run 400m
• 15 overhead squats (95/65)

Results: 18:24, 35lb OHS

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My run might not have been 400m. It was more than 200m, at the least. I need to measure out a route of 400m from the bottom of my driveway.

The floor of my garage isn't quite flat, so I did the squats at the bottom of my driveway. Hope the neighbors were amused! I'm very glad that I live on a cul-de-sac. :)

Unfortunately I mentioned to my husband that today he could finish that workout he couldn't complete two weeks ago. He's still sick, and shouldn't be doing a grinder type of WOD like that. ::facepalm::

Nancy

Today we did "Nancy".

5 rounds for time of:

• 400 meter run
• Overhead squat (OHS), 15 reps (95/65)

Results: 19:56, 30lbs on OHS

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In hindsight, I maybe could have gone 5lbs heavier on the OHS, up to 35. But I was wary because last time I did OHS in a workout, I tried to use the 45lb bar, and I went over backwards onto my ass at least 3 times, maybe 4. Not pretty. So I worked up from the 15lb bar, and stopped when I felt like it was a good weight for 15 reps.

After the workout was finished I wanted to see how heavy I could go, so I worked up by 5lb increments doing 3-5 squats at each weight. When I hit 50 I felt like that was my upper limit, so next workout I plan to use the 45lb bar and master that weight before moving up any more. Good times.

My runs were kinda sucky. Blah.

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Me and two new chicks at the gym worked on hand stands after the cool down. I made a total ass out of myself slamming into the wall and falling onto my head twice. After that I stuck with working on a head stand, and lifting my legs up from there. I'm going to stick with that til I've mastered it, and then try again on the hand stand position. I'm starting from the very bottom on this skill, so it's good that I'm getting started. :) Hopefully all the strength that I'm gaining in my upper body and abs will help speed up my progress.

Still no "naked" pullups, I'm gonna give it another go tomorrow AM. I know I have at least one band-less kipping pullup in me, if I can do 96 with bands!