Nancy

Monday Jul 31 2017


A new week full of new knowledge! How exciting! 
Happy Monday, all!
1.) 12 minute AMRAP 
10 Overhead Walking Lunge 45/35lb
10 Strict Pull-ups 
10 cal Assault Bike sprint
2.) Nancy 
5 Rounds 
400m Run
15 Overhead Squats 95/65lb
*3.) Every 3 minutes for 15 minutes 3 Deadlift @ approx 80%
Note: reset each rep
*4.) 50 Back Extension
Note: slow and perfect
*5.) For time Team of 3
60 Thrusters 95/65lb
30 Strict Deficit Handstand Push-ups 3x45lb/2x45lb
45 Thrusters 135/95lb
45 Strict Deficit Handstand Push-ups 2x45lb/1x45lb
30 Thrusters 185/125lb
60 Strict Handstand Push-ups 
Note: each member must compete at least 1 rep of each stage

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15:50? Fun day!
Ec w/sam
I hate running, first part complete, 30 ring rows and banded dips, mobility
So hot.
Happy birthday Ty!πŸŽ‰πŸŽ‰
Had to bike for last round.
6 rounds +lunges. 19:20
Afternoon - 3) deads @ 475#
15:19 @ 75#
First time doing Nancy 😊 back extensions done. 3 full rounds of 12 min amrap with all strict pull-ups
35# working on shoulder stabilization
Waaaay too hot
12:15 Rx. H-O-T!!!
5 + 3 pull-ups
Slooowww running 400m run (2) 200m run(3)...thought I was going to explode...so hot!
16:53 75#
Participated
I've been here keep forgetting to log stuff. Rough day. Made it almost 5 red. Done for run, DL for ohs.
16:27. Struggle 🚌 today.
4 rounds + 17 reps on EMOM EC - deadlifts @ 300#
18:23 (45#)
2+6SPU - blue band
Participation Points πŸ™‹πŸ½
Baby said no to a lot today... hot, dizzy. 4 Rounds, ? Time - started with 55# and dropped to just the bar after 2 Rounds, airdyne for run
16:36 75# , row for run
17:30 RX
3 + 5 pu (gr band) ... the struggle was real w those pull ups. πŸ˜’
Deadlifts @ 200#
15:15 RX
3+4 strict PU no band...worked on snatches up to 100#...couple of fails at 105#...some muscle up work
2:30 airdyne for run/55#
1.) 4 rounds + 10 strict pull-ups / *3.) DL - 3 singles @ 365# / Ankle mobility felt great!
Not a PR. Blazin out πŸ”₯ 4+19 starting with PU
18? #55, alternate rounds row and run
Amrap done, pull ups with band
18:47 RX (PR)
AMRAP done, Negative pu cranky elbow
Like your coaching style derekπŸ‘
17:36 rx
Thruster Strict HSPU w/Alyssa
16:07 (65#)
Mega MOBility
Day off from CF; but not torture #LCBhell
13:01 (1:05 Pr)
5 + 1 pull up on the first EMOM
16:03, 15#, bike instead of run