Nancy, did you gain some weight?!

Feb 21st, 2014

Category: Competitor

Nancy, did you gain some weight?!

Tracy- Showing the rep

Tracy- Showing the rep

The first Open workout will  be released next Thursday (Feb 27th) and we will be testing on Friday. Make sure that if you have not signed up for the Open you get on it! You should be signing up for the team CrossFit Southie II unless you have been instructed otherwise.

Next week will be a deloading week. Sunday-Thursday it it is advised that you get as much rest as possible. There will still be programming, but it is going to be light and geared toward active recovery. Please give your body a break from the grind, it is not the time to be adding extra volume….plenty of that is on it’s way. On Friday we expect to see you refreshed and READY to CRUSH to first Open WOD.

Warm-up
800m Run
20 sots press with Barbell
Roll and stretch hamstrings and quads

Warm-up Snatch for the Oly test

Oly Test
Establish a 1 RM Snatch
The clock will be set for 5, 2 minute intervals (10 minutes)
Every 2 minutes you have the chance to complete a lift. There are 5 total attempts, you cannot descend in weight. If you miss the lift you must wait until the buzzer for your next attempt to retry. You can forgo an attempt if you want more rest.

**you will have 15 minutes to warm up your squat snatch before your opening weight**

WOD (20 minutes)
Heavy Nancy
5 Rounds
400m Run
15 overhead squats (135, 95)

…This is not Naughty Nancy from the games.

Open (115,80)

Don’t forget to take the CrossFit judging exam.  We don’t need any bro reps during these Opens.

DISCUSSION 11 Comments

  1. Paul 02/22/2014 at 5:01 pm

    225
    16:09 @ 115

  2. goose 02/22/2014 at 1:28 am

    195 – seem to be stuck around there these days. Hard to believe that I used to snatch 225 two years ago.
    1415 on the WOD

  3. Andrea 02/22/2014 at 1:06 am

    135 for snatch
    12:36rx for wod

  4. Joey 02/22/2014 at 12:47 am

    I am going to break something soon if my snatch doesn’t go up.
    195, 205, 215, 225f, 225f, 225f, 225f, 225f, 225f……..

    WOD 14:57

    • Arik Pogrebinsky 02/22/2014 at 1:38 am

      the gym has 2.5lb plates

      • Joey 02/22/2014 at 6:41 pm

        Hahah, thanks Arik. I am fairly certain it isn’t the weight as my pull puts the weight at my standing height of my chin, I think it is solely technique. I’ll vid and post if that is allowed?

  5. Rachel 'Goose' 02/21/2014 at 11:08 pm

    Got up to 150 in time with snatch, 16:02 RX (did OHS unbroken to make up for my trott speed)

  6. Pat p 02/21/2014 at 6:53 pm

    Missed all snatches in the time
    Did one overtime snatch 250 (pr) really needed that
    13:28 Rx

  7. Shane Callaghan 02/21/2014 at 4:32 pm

    Snatch: 135, 135, 145×3 (f) are you kidding me
    WOD- 16:20 @115

  8. biscoe 02/21/2014 at 4:29 pm

    snatch: 165, 175(f), 185 x 3 (f) – very frustrating
    wod: 16:03 rx

  9. Crowley 02/21/2014 at 2:28 pm

    snatch: 155, 165(f), 165, 175(f), 175(f) – frustrating
    WOD: 17:57 – did the first four rounds unbroken and then decided to put the bar down TWICE on the last round. complete mental fail. its not how you start its how you finish!