Nancy Boy

My first workout into a new training & eating cycle, and for some reason I am starting out feeling spent. I need to focus on sleep for the next few days. We work on single support hang power cleans, which are comically difficult, and do the CrossFit benchmark WOD “Nancy.” Oof.

After two nights of terrible sleep, I do better, and get my ≈7 hours. But it doesn’t help overcome my tired and sore-from-the-road body. One block breakfast, coffee, and off to the six o’clock AM.

Warm-Up

Randy likes to keep it fresh. We learned a few new things. Crawled around, got dizzy, got jumpy. Stretching, etc. Push-Ups (20). Pull-Ups (10, dead hang, 2 sets of 5). Kettlebell “Halos” (25 lbs; 10 each direction). Front Squat w/ PVC (20). Overhead Squat w/ PVC (15).

Skill: Single Support Hang Power Clean

What can I say? Hang power cleans while standing on one leg? Ridiculous.

Result: 5 x 45 x 2; 5 x 65 x 2; 5 x 65 x 2.

Volume: not keeping track. This was strictly skill for me today.

WOD: “Nancy”

Nancy is 5 rounds for time of:
15 overhead squats (Rx’d 95 lbs)
400 meter run

Shanna had us use 70% of our max OHS weight; mine is 95 lbs. I used 65 lbs.

Result: 15:18

I felt pretty tough, since I was the guy in the 6:00 am class who finished last, but used the most weight. I’ll get more of this next time. All those overhead squats, all 75 of them, makes for a lot of squatting.

My total squat volume on this WOD: 65 * 75 = 4,875.

That’s 137% more than my squat volume on our last OHS strength day (Nov. 2nd): 2,050. I am probably going to be sore.