“Nancy”
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
GUESSS WHAAAATTTT.. we have a MESSAGE BOARD for our events so we can put all the chatter about certs, parties, etc in one place so we can plan more easily YAYYYYYY for event orginizations.. soooo this is the link
http://crossfitvb.com/board/
That is where you should put any info about UFC parties, hikes, bike rides, looking for a cert buddy etc.. I already put up a topic for the nutrition cert 
There will be a link up top of the page for it soon
SATURDAY: The WOD will be moved to 11am so that we can go cheer on our runners in the Shamrock @ the oceanfront.
i put one up on the shamrock 8k
Looks like Tommy has a little Captain in him.
What is Dan doing… OHHHH he is over there in the corner with his back turned.. Not listening
hehehhehe (all in love Dan) if you are not picked on some you are just not feeling the loooovvveee!)
I am sooo sad I missing a workout with running involved. I am off to be one with the woods…no phone, no tv, and a few adult beverages! I will see you guys on Tuesday!
i really want to do this one but i should take today off. i wonder what my time is with an actual 400m run is!!
What time is the run tomorrow? We’d love to come by and cheer y’all on, but don’t want to miss the WOD.
WOD will be at 11am so that we can go cheer on our runners
cool! where do we go what do we do? it’s probably on the wipey board, huh?…, but there has been a death in our family and I won’t be able to get in today…..thanks for filling me in!
I knew it!!!! I was just thinking about this workout.
Weezy, sorry to hear about your loss.
15.30 as rx’d PR.
Ok So I was unable to complete this workout because there was an Orpah F’N social hour on the track at my gym. Apparently it’s when women grab 1lb. DBs, get on the track, hog both F”N lanes and then talk about stupid $hlt instead of working out.
Working out… What the hell is that all about? I don’t know about all this “push yourself” stuff. Seems dangerous.
WTF
Anyways, I did 5 Rounds of 5x OHS (115#) 10x Muscle-Ups. Time 25:05.
Happy Friday!
23:?? @52
why do I hate OHS soo much…
rob are there any websites to go to that you think are good sources for stretching?
sorry to hear that weezy
13:35 as rx’d PR by 1:07
15:22 rx’d-PR
Well, today was a first. Did not complete the workout… Overtraining and under-eating=not good. Lesson learned…
23:01 65# That was probably the most “fucks!” I’ve ever yelled in a workout. I’ve thought them, but never yelled them that much.
Knees out bitches! Active shoulders! Makes all the difference in the world.
17:25 pr by 12 seconds. Progress.
Well … it’s the end of the week doing CFVB “as rx’d” … although I couldn’t do a WOD or two so I improvised…
I gotta say, This site rocks!!! Very Well Done, Thomi! I dig it.
Looking forward to PainStorm
Rolled by the box on the way home and decided to take my active rest day to the pool. I love Nancy but I need a day away from this sh*t.
Thanks Rob. Thanks Jason. Death sucks for the living….Andrew and I would surely rather be at CFVB. And Jason this was a fun read while waiting for a client today…http://tinyurl.com/c9no8q
Today’s WOD totally sucked! I hate running. I always have. I can’t get through the pain I feel to become a better runner. I can improve in so many other ways, but my running needs work. Thomi, what can you suggest to improve my running time? I need to run 1 1/2 miles a little faster than 15 mins. I want to get the best possible score on my next Navy PFT.
20:56 as rx’d
PR by 12:44 from 12/31 - OHS’s are my nemesis
Runner’s - good luck tomorrow!
17:09 @75
Saw the 400m thought this WOD was gonna be fun, turns out OHS suck.
23:55, rowing, 45lb barbell
wrist pain is better than dumbbell OHS
Milly… Here are a few tips for ya (I used to be in the USN)
A couple things you can do to improve your run times… Try Intervals. Ex. Running on a track… Sprint equal parts of it and jog the opposite parts… Either sprint the straight aways ( if running the football field= end zone to end zone)… or Sprint the curves and then JOG try not to walk at all… the straight-aways.
OR
You can break it up, Sprint 400 (or 200)m, Jog 400 (or 200)m, Sprint 400m, Jog 400m… for 1 mile, 2 miles, etc….
Intervals work well on treadmils too.
Also, when you can, make hills a part of your loop (and remember every up hill goes down!!!!)
Hope this helps, hope it isn’t too confusing?!?!
12:30 i have a love hate relationship with nancy
14:35 rx’d played with the thought of doing at 95#, definately next time. pr by 11 min
running sucks, second workout! it was great PR ha ha, really let me know how much I need to do more cardio.. can’t wait till tomorrow!!! 1100 oh form is everything!
17:52 @ 42#
Weezy, my deepest condolences to you and your family!
Good luck this morning runners!
Lisa & Andrew I am very sorry for your lose.