Apr 27, 2014

Monday 14.04.28

Main WOD
“Nancy”
5 Rounds for Time:

-400m Run
-15 Overhead Squats (95/65)

Rest, then…

-200 Double Unders

Optional Strength Work
Jerk – 3, 3, 3, 3
Before or after… work on foot placement with light weight

Post loads and results to www.ironmajorcrossfit.com
 

Coach's Notes. Standard start times of 0545 and 0630, warm up prior and be ready to 3, 2, 1...Go!

Main WOD: You’re going to love Nancy. It is just two elements and only a handful of rounds. What can be so bad about that? You will lose all feeling below your waist. Enjoy.

When you’re done with that, rest and get out your rope for 200 Double Unders… for time or not.

Optional Strength Work: Get a bar and a rack to do heavy triples of Split Jerks. These should be difficult, but not impossible. Either before or after, work with light weight on foot placement and leg positioning. Use this video as a guide for where your feet should land.

7 comments:

ROBERT KINNEY said...

Anybody want to workout at 1030 or 1530 today?

Sam Friend said...

16:54 Rx
Almost died today... And not from the WOD. Thanks to all those who had my back, especially Matt, who chased down the car that almost hit me during the WOD. I love CrossFit!

Dan R. said...

15:07 Rx
Glad I made it in to work out the soreness from the L1 course this weekend. Amazing what a weekend full of squats with a PVC pipe will do to you.

Justin Pritchard said...

16:40 (75#). Like Dan, I didn't realize how sore I was from L1 over the weekend. However, I did get a PR for double unders today: 22 reps.

Dustin Blair said...

14:50 (75#)
Awesome WOD today, I really appreciated it as it helped work the soreness out of my legs from last week and this weekend at the L1 course.

Sam, I thought that car was aiming for you this morning. He just continued to accelerate.

Ross said...

IMCF SD DET

Congrats to all the new Level 1 folks (or expected to be new LV1 when you get your Test Scores Back). What a great opportunity.

Did much better than expected today took over 1:40 off my first Nancy time from last July.

13:04

OHS squats went very well - very stable all unbroken - runs were better than expected - started the day really tight from Friday's Sprint work but some good mobility work and warm-up me running faster than expected. Actually I think the key was, I thought I would suck at it today, so I didn't freak out and push too hard out the gate, was able to keep a good relaxed breathing rhythm and not hit the wall.

Jimmy Chen said...

15:01 at 65-lbs. Felt like I was in a dream, running in slow motion during the last set of 400 m.

Looks like I missed the drama from this morning! I swear, some people are just either oblivious or inconsiderate. Glad no one was seriously injured.