The workouts at our gym always include warm up, strength, conditioning, and mobility. Everything is customized to your level by a professional strength coach. Today's conditioning work includes running and overhead squats.
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Haha. Awesome.
We don't nap anymore in kindergarten )
I looooooove naps. :-)
Looking great Cara!
WU x 1

Push Press to 80: 45, 55, 65, 70, 75, 80.

4 rounds:
200 m run
3 power cleans (85 lb) - subbed these in for press as the shoulder was not great after strength)
6 chin ups
6 push ups

9:52. Lesson learned today: The day you eat three contest burgers at lunch (with bacon, hot sauce, peppers, etc.) is NOT a good day to do a WOD a couple hours later. Unless you like feeling like a motherf^&*ing cocks#$%er c^@%tfaced s*&t-assed bag of d^cks.
you and Judy and those darn KETTLE bells .....ding ding
Daily Squats
1 x 135, 225, 275, 315
CFWU x 1

Cleans
250 x 1 x 3

WOD:
"Nancy"
5 rounds of:
400m run
15 Over Head Squats 95lbs
Estimated: 12:30
Check my previous PR: 12:22
Acutal Time: 11:45 *PR*

Nice work 6am!
Daily squats to 245
Skill work: DUs

Deadlifts to 295

WOD:
"Nancy"
5 Rounds of:
400m run
15 OHS (95) (subbed 45)

Estimated time: 10:00 Actual time: 10:57
Deadlifts to 165# x 5

WOD:
"Nancy"
5 rounds of:
400m run
15 overhead squats (40#)

Score: 3 rounds + run in 12 mins.
AM: Hot Tub/Stretch. CFWUx1. Weight Chinups BW+35x5. Squat 240x1. Nice and easy day. :)
Warm up x2.
Deadlifts up to 215x3. (it's been awhile but felt good)

Workout "Nancy"
5rounds of:
400m run
15 overhead squats 95lbs.
Time: 16:45.

Front squats up to 180x3.
Good work today guys!
Deadlift (x5) to 180 lb.
Felt good. First time at this weight in over a year!

Workout "Nancy"
4 rounds of:
400m run
15 overhead squats - 35 lb
Time: 18:02

Challenging! But hey, as Jane said, it was still work, even if I sucked at it. ;-) (She didn't say the second part :-) ).
Daily squats to 365x1
Deadlifts to 430x5
235,280,325,370,410x1

370 was all lower back and when it came time for 410 I did one rep and stopped. Get it next week.
CFWU x1
Deadlifts to 185x5 - I really need to get a pair of high socks for next week. I don't want my shins to get too scratched up!

WOD: Cap 12min
5 Rds of 400m run and 15 OH Squats (60lbs)
Count: 2 Rds and 14 Squats (so close to 3!) I'll get it next time :)
Cfwu hspu
Cleans (squat)
75.90.110.125.135.145x3
"Nancy"
5rnds
400m run
Ohs 65lb
18:00 (pr)
June-19:15
Tough tonight things felt heavy! Nice work ladies and gentlemen
6am
Bench 185 x 3 .... ran out of gas this morning!

WOD:
"Nancy"
5 rounds of:
400m run
15 Over Head Squats 85lbs

12 min time cap ... got 4 rounds in at 12:32 I think .. ;) Runs were extra slow this morning.
I like all these Estimated times .. I will have to try that next time ... I estimate that I will do what I do best and lean against the wall....
more of a prediction I guess.. ;)
CFWU
Push Press to 70 X2xfxfx1 - technique issues -but last rep felt good - repeat same weight next week! Good work Jenn & Jill!
WOD
"Nancy"
5 rounds of:
400m run
15 overhead squats (20#)
time 16:20
light weight but still a great work out - good and sweaty!
Nice PR Naomi!
Snatch
175x1
185x1

CnJ
225x2

Wod:
"Nancy"
5 Rounds of
400m run
15 OHS 95#
Total: 3 rounds in 12 min cap
Rest day. 1PM: clean 285x2, squat 495x1.
Warmup, DLs to 135 x 5 and then a modified Nancy-lette, of sorts ( 5 x200m runs + 8 air squats) 9:51. Worked hard...but didn't kill myself, felt like a good pace on workout 2 being back.
Cfw
Deadlifts build up to 205 X 3

Wod
200 m run
15 overhead squats then switched to front squats. 55#

2 rds + run
Deadlift to 225x3

Nancy
5 rds
400m run
15 OHS/55 lbs
19:16

Good work everyone!
so that's your secret.... Kettle Bells keep you looking fabulous!!
Bench press to 90 (1 x 95% PM 95)

WOD "Nancy"
5 rounds of:
400 M run
15 OHS (45#)
4 rounds in 12 mins cap

Thanks for the great coaching Jane!