Today's WOD was to be "Nancy", 5 rounds of 400m run, 15 overhead squats 95lbs. Most people balked at the overhead squats which is ok since it is one of the harder moves in CrossFit. Anyway Doug scaled back the weight and used the rower instead of running. I did not get a time for him because he was on the j.o.b. in get it done. Anyway it was a full house for workout time here is what was done,
Doug - "Nancy" - no time
Vandy - "Nancy" - 15:47 64lb OHS
Miles - 45min treadmill walk
Rod - 5k row - no time
5 person team workout: Keir, Morgan, Les, Law, JoJo
2500m row
200 pushpress 75lbs
300 Sit ups
Time - 25:57
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What is CrossFit
CrossFit is a comprehensive health-and-fitness program designed for universal scalability; meaning so long as you're committed, you can get started regardless of experience level. Rather than change programs, we change our loads and intensity to meet the demands of everyone from the elderly to champion cage fighters.
CrossFit focuses on all ten elements of optimal physical fitness:
1) Cardio/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy
CrossFit focuses on all ten elements of optimal physical fitness:
1) Cardio/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy
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