“Nancy…”

Re-Post… Originally Posted April 22nd, 2018… Day 1 Of The Current Strength Cycle…

“The OverHead Squat…

The Hardest Of The Squats That You’ll Perform @ The Station…

Back Squats… Not Saying They Are Easy… But… You Have A BarBell Resting Across Your Back… And You Squat Keeping That Chest Up… Pretty Basic…

Front Squats… Again… Not Saying They Are Easy… But… As Long As You Are In The Correct Position… You Have A BarBell Resting Across Your Shoulders… And You Squat Keeping Those Elbows Up… Pretty Basic…

OverHead Squats… Can Be A BITCH!!!

1st… You Gotta Get The BarBell OverHead… Which Can Already Be A Grueling Task… Then… You Have To Stabilize The BarBell OverHead… Which Can Be Another Grueling Task… Then… You Have To Squat While Maintaining That BarBell OverHead… Which Is Another Grueling Task… But You’re Not Done Yet Because Finally You Have To Stand Up With That BarBell OverHead!!!

All While Keeping All Those Points Of Performance Of A Basic Air Squat…

 

And Then… If You Don’t Want To “Clean” That BarBell Up Off Of The Ground… You Can’t Just Drop It From OverHead… You Have To SAFELY Lower The BarBell Back Down To Your Back!!!

That’s A Lot Of Stuff Going On…

And That’s Why… This Week… We’re Going To Practice & Get Comfortable…

This Week Is Going To Be Very Different…

And All I Ask For Is You To Be Patient…

Some Of You Will Catch On With The OverHead Squat Faster Than Others… SWEET!!! But Please Be Patient With Those Who Do Not… The Goal Is Safe Lifting For Everybody…

For Those Of You Who Will Struggle With The OverHead Squat… Don’t Beat Your Self Up “Over” It… It’s A Hard Squat… You Will Not Master It In 1 Day… 1 Week… 8 Weeks… Etc. Etc. ESPECIALLY IF YOU ONLY PRACTICE IT WHEN I PROGRAM THEM IN A WOD!!! There’s A Big Ass Trash Can Full Of PVC Pipes In The Corner By The Water Cooler… Guess What You Could Be Doing Before Your Class Starts On Any Given Day?!?!

Today’s MetCon Might Seem SUPER Easy To Some Of You… But Come On… You Ladies & Gents Should Know Me By Now… By The Time The Last Week Gets Here… It’ll All Make Sense…”

And… While It’s Not The Last Week Of The Strength Cycle… The Day Has Come!!!

“Nancy”…

5 Rounds Of 400 Meter Runs & 15 OverHead Squats…

As Simple As I May “Sound”… It Can Bring Grown Men To Tears…

Ok… Maybe Not That Dramatic… But… If You Haven’t Been Working On Your OverHead Squats… This WOD Can Be HELL!!!

Here’s Are All Your Scores From The Previous Weeks That We “Practiced” ‘Nancy’…

Week 1…

Week 2…

Week 3…

Week 4…

Good Luck RainCross!!!

From The Vault… Old School CrossFit!!!

Newer School CrossFit… “Naughty Nancy” @ The 2013 CrossFit Games…

And…

Let’s Make This Tuesday A Taco Tuesday Celebration!!!

 

 

June 4th… Everyone Is Invited To Head Out To El Torito For Nykki’s Going Away Dinner… This Will Take Place @ The El Torito In The Riverside Plaza Shopping Center From 8PM-11PM…

 

From Nykki…

“I’d Love To See All Your Faces Before I Leave… Please Join Me @ El Torito On Taco Tuesday For Some Tacos… Margaritas… Beer… Laughs… & Good Company!!! Let’s Make It An EPIC Night!!!”

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ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

***OverHead Squats… Rx’d: M-95lbs/F-65lbs…***

20 Min TIME CAP!!!

———————————————————-

“Nancy”

For a Total of 5 Rounds:

400 Meter Run

15 OverHead Squats… TIME!!!

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3…2…1…GO!!!

Mando