Warm-Up:
Coach’s choice
WOD prep:
1 power snatch
3 overhead squats
*Build to WOD weight. Heavier if capable.
10-minute cap.
WOD:
“Nancy”
Five rounds for time of:
400-meter run
15 Overhead squats (95,65)
*Scale to front squads if needed.
Option 2:
(75,50)
Option 3:
(45,30)
Post WOD:
Foam roll lats 2 minutes per side.
CFS Brief:
Day 29 WLC
Double Under Seminar
Molly Metz, 5-time World Jump Rope Champion, and well-known in the CrossFit Community for her ability to do over 1400 unbroken Double Unders, is heading to our gym. Molly will dissect your form and coach you to improve your overall jump rope skills and master your Double Unders. Molly not only brings years of experience and coaching expertise to this seminar but takes pride in making the seminar fun and enjoyable.
The JumpNrope crew has traveled the world, visiting over 500 CrossFit gyms, and has trained over 10,000 CrossFit athletes on how to become proficient with this movement. In this 2-hour seminar, you will learn the fundamentals of jumping rope efficiently through techniques, drills, and instructions that have been perfected by Molly over the years. (Ropes will be provided. Just bring your fine self!)
Date: Saturday, September 14, 2019
Time: 2:30pm – 4:45pm
Cost: $65
Registration is limited to 15 and only open to CFS members
Nancy. 17:06. Just did pvc OHS. Thanks Hanna for keeping me on form.
Nancy: 19:51, 20lbs on the overhead squats. Thanks Hanna and Deb for cheering me on at the end.
Strength Complex to 65#
Nancy: 17:07 at 55# | Previous on 10/24/16: 17:31 at 45#
Looked to challenge myself this morning with an increase in the OHS and a plan to go unbroken in all 5 sets. I had to hold off John on the run in the last round – I heard him come up behind me 🙂 Fun times at 5:30 and Hanna had that music going!!
Nice work Jamie! Overhead squats tend to be one of the more challenging lifts and you handled it really well! Make note of your time and the weight you used so when we do this one again (and we will) you can see how much you have improved (and YOU will!)
HA! I needed about 30 more feet. But you always have a pretty good kick when I have tried to catch you in the past. Appreciate pushing me. I have been running a lot at lunch to practice. Felt good today and I had a lot left in the tank since I basically was just doing my contorted air squats.
“Christine” at CF Cape Cod:
3 rounds for time:
500m row
12 deadlifts (body weight)
21 box jumps (20″)
10:47 – Rx and Pr
Previous 11:03
That Cape Cod air seems to really agree with you 🙂 Nice work on Christine!
Nice work today! Whether you used a dowel or a weighted bar, OHS are tricky and your legs definitely feel it either way. I love that you were going after that last round and you pushed me through it as well!
Strength complex with Corinne: 35#
Nancy: 18:35 | 20# OHS
I’m not a runner – we all know that. I thought about biking but I didn’t want to be the only one not running so I went for it. I thought I had a running partner until JL kicked into high gear and then, well then there was one.
I knew I would finish just about last but I’m ok with that, I finished and I felt like my OHS were decent form throughout all 5 sets (although I can likely go deeper). Appreciated the tips and cheers at the end from all you speedsters! Thanks for starting off our week on a positive, Hanna!
I think it is the no work and cocktails!
You did great! And #20 more weight than me. It was impressive how strong your last round of OHS were.