Jul 25, 2013

Friday 07.26.13

First off...remember our CrossFit Hope for Cures event goes on Saturday from 0900-1100 in the Bubble.  The event is free but also is a fundraiser for St Jude Children's Research Hospital.  Visit http://hope.crossfit.com/cures for more info.  Please contact Jacob Heppner for details of our event and to let him know you are participating.  Consider a rest day if you are coming in for CF for Hope on Saturday, it will be a smoker.  If not resting then your choices are:

5 rounds for time:
400m Run
15 Overhead Squat (95/65)


21-15-9 reps of:
Overhead Squat (95/65)

Post your choice and your time to comments and the whiteboard.

Coach's Notes. (standard times of 0545, 0630, and 0700)

Overhead squat...active shoulders, solid midline, depth below parallel.  Any slip in mechanics for the OHS will cost you in terms of energy spent somewhere else, i.e. you will be less efficient.  More hip opener drills ahead of the WOD will help.

As for the run, be deliberate in your warm up to program yourself for a good stride.  If you Pose run then wire your brain for it ahead of time with some Pose drills (see below).  Regardless, your stride should be tight and upright from the first step.  We often do these sprints under metabolic load and tendency is to step out in an inefficient, broken position and just plod along down the road due to fatigue.  Be desciplined and step out that door in an organized stride.

Training Videos.



Nancy it is! Need to get my run on. See y'all at 0700

Leah said...

Looks like Nancy for me since I opted to rest today. Be there at 0630.

Russ Ames said...

I'll be in 0610 if anyone dong Jeremy at 630.....

scottnkelly9901 said...

IMCF Hohenfels:

Jeremy @ 8:39 as Rx'd

Rued the decision to mountain bike yesterday evening, but I'd do it again.

Chose "Jeremy" because its a funny name for a girl...and I wasn't sure how my legs would hold up for Nancy.

Dan R. said...

Jeremy @ 5:34 Rx'd.

Allan Jackman said...

Nancy, 19:25 Rx'd.

Ross said...


RX'd @ 14:53

OHS went well and were unbroken across all sets. Runs/transitions felt slow, transitioning up and down stairs to the track didn't help.

Jimmy said...

Nancy (65) @ 16:05. HUGE improvement over my first time doing this WOD @ 30:41 (bar only)!

Shout out to the 0630 group - great job team!!

Jared said...

Jeremy 6:40 Rxd. Went unbroken through first and third rounds. Something magical or horrible about the middle round, hurts me every time on every WOD. HOPE it does not come back to get me tomorrow morning.

Great team start this morning for the 0630 crew. Nice effort on both WODs across the board.

Jake78 said...

Did some Nancy today because I needed some running.

Last time I did it in 12:37 with only the bar (45lbs)

This time did it with 75lbs.


Those last two 400m were more like light jogs, I couldn't get my legs to move much faster than a walk!! My splits show it too, first two rounds were done in under 5 minutes, but it was all up-hill from there holy cow!!