Nancy is Coming

Nancy is Coming

The time is upon us my friends! So many of you have been working exceptionally hard, performing our mobility, overhead squat and running programs for the last 7 weeks and have made some pretty amazing progress.   So here’s some of the things you need to know, starting today and taking you all the way through the podium and on to the party this Saturday: First off, if you’re coming for class, REGISTER! Click the link, and reserve a spot. It will help us plan how much we need for party supplies. The WOD starts at 10:30am. If you don’t want to stay for the after party, then come early (before 10:15) and be ready to WOD at 10:29am. We’ll put people in multiple heats (probably about 10 at a time). If you are not doing Nancy at that time, then you are JUDGING NANCY, just like we did in the Open. No one is winning a prize or cash for doing half reps on the overhead squats. So again, we’re allowing about 30 minutes to do about 10 people at a time. The goal is to start the clock as close to 10:30am, and then start another heat before 11, and the final before 11:30. Then we’ll take the party indoors for prize announcements, food, beverage and music. Official party time is 12-2pm.   It’s supposed to be sunny and hot on Saturday, so wear sun block if you need to, and bring a BIG water bottle with you. If you’ve been doing your running homework and coming to our macros workshops, this is probably a great day to...
Everything You Ever Needed to Know about the Nancy PR Challenge

Everything You Ever Needed to Know about the Nancy PR Challenge

And better be afraid to ask after we write this post! WHAT: A PR Challenge to test your best Nancy time, and to train hard and retest it again 8 weeks later (and of course to PR it massively). WHERE: At CrossFit Full Circle. WHEN: Test-in date was 4/25/2015. Alternative times were offered Friday the 24th, Sunday the 26th, and Monday the 27th. RETEST: 6/20/2015 (about 8 weeks later, and on a Saturday morning). WHY: Because you want to run faster, improve your mobility, OHS better, and just generally be more badass at one of the most well balanced, demanding, and FUN classic CrossFit girls, NANCY! HOW: Sign up before 4/25, pay your $35 (don’t worry, that goes to prizes and a kick ass party), and train hard almost every day for 7+ weeks. Here’s the “how” in a little more detail: as with past PR Challenges, there will be prizes for the best time, most improved, and hardest working (each for male and female athletes). As before, the best prize will be for hardest working. So let’s talk about winning that one: do as much homework as possible! There are a lot of ways to do ‘homework.’ Each will be explained in further detail below: 1. Do a WOD that has either running or OHS in it (just show up for that class). This one is very straight forward. Any time you complete a regularly scheduled CrossFit class that just so happens to include either overhead squats or running, then simply ask your coach to sign off on a slot on your PR Challenge card. Date it and add ‘WOD’ to...

4-25-2015

‘Nancy’ PR Challenge Test In Day!! Level I & Level II ‘Nancy’ Run 400m Overhead Squat (95 / 65 for rx’d; 75 / 53 for scaled) 15 reps 5 rounds for time (rx’d) 3 rounds for time (rx’d) Level I athletes compare to 11-19-2011 (Wow…) Level II athletes compare to...

9-20-2014

Level I “Level I CrossFit Total” Front Squat 1 1 1 Push Press 1 1 1 Deadlift 1 1 1 For max total Compare to 8-9-2014 Level II “Nancy” Run 400m Overhead Squat (95 / 65) 15 reps 5 rounds for time Compare to 7-12-2014...