Crossfit WOD: Nancy
Today was another named workout. I looked it up last night and thought it seemed a bit boring, but definitely do-able:
5 reps for time:
- 400m run
- 15 overhead squats
My knee was a bit achy from my run less than 12 hours prior, so I was a bit conservative in my weight for the bar. The prescribed weight was 65# for girls, I just stuck with the 30# bar.
I had my garmin on to check if this really was a 400m loop – and the non-surprising answer is that it’s a bit short. The 5 laps should have been 1.25miles and instead it came out to 1.18. Still, I was happy to have my garmin for my paces.
The first two laps I didn’t hit reset, my average pace was 6:48.
My third lap was 6:45, fourth was 6:32 and my final lap was at a 6:28 pace.
The overhead squats were actually not near as bad as I thought. Once I was figured out the secret of activating my shoulders, the weight didn’t seem so awkward. I did each set unbroken, which the coach had said was a sign the weight wasn’t heavy enough. Whoops! I was definitely glad I went light and got the technique down, though.
I was the first to finish, in 12:01. Fun!
For dessert we did shoot-throughs and planks, tabata style. I loved the idea of the shoot-throughs but it kicked my butt after the first round!