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Old 09-05-2009, 11:48 AM   #1
Mick Byrne
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I tried Nancy today (1st week of crossfit)

Hey,

Didnt fancy clean and jerk until I know what I am doing so did:

Nancy: 400 meter run 95 pound Overhead squat, 15 reps.

I did (0.25 mile treadmill run 15 overhead squats with a pathetic 15kg x 15) x 5

Took just over 15 mins.

I can't believe how tough the squats were with just that weight, I have now idea how anyone does 95 lbs!!

Spent some more time trying to kip and still not getting it, even after watching all the videos I could find.

Later,

Mick
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Old 09-05-2009, 01:35 PM   #2
Steven Ngo
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Re: I tried Nancy today (1st week of crossfit)

what if nancy is rx'ed tomorrow?
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Old 09-05-2009, 02:06 PM   #3
Scott Shankle
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Re: I tried Nancy today (1st week of crossfit)

Kipping takes some time, just stay after it. The best resource on the net for kipping pull ups is the "Adrian Teaches Kipping" series. Get the swing, get the hip snap, then you've got 1. Push off the bar, then you are stringing them together.

Welcome, keep after it & hold on for a ride!

Scott
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Old 09-05-2009, 03:00 PM   #4
Mick Byrne
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Re: I tried Nancy today (1st week of crossfit)

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Originally Posted by Steven Ngo View Post
what if nancy is rx'ed tomorrow?
Then I will have her again, in less than 15 mins this time and better form on my squats.

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Old 09-05-2009, 03:02 PM   #5
Mick Byrne
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Re: I tried Nancy today (1st week of crossfit)

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Originally Posted by Scott Shankle View Post
Kipping takes some time, just stay after it. The best resource on the net for kipping pull ups is the "Adrian Teaches Kipping" series. Get the swing, get the hip snap, then you've got 1. Push off the bar, then you are stringing them together.

Welcome, keep after it & hold on for a ride!

Scott
Cheers Scott,

Yeah, watched that. Going to get some coaching soon so that will help. Think I get a hip snap but not sure after that. It all happens pretty quick so not sure really what I am doing.
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Old 09-05-2009, 04:07 PM   #6
Omar Omar
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Re: I tried Nancy today (1st week of crossfit)

Hey Mick.

I just want to advise you to try your best not to tamper with programming. I did that and got no results, propably every one who did before getting certified didn't get proper results with thier own programming.

There is a method with the programming, when theres a 1-1-1-1-1-1-1 day. It is meant that you work on those specific domains of fitness and not met-con. Your progress will suffer otherwise.

Btw, nice nancy time, I am not at rx'd yet
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Old 09-06-2009, 01:53 AM   #7
Mick Byrne
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Re: I tried Nancy today (1st week of crossfit)

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Originally Posted by Omar Omar View Post
Hey Mick.

I just want to advise you to try your best not to tamper with programming. I did that and got no results, propably every one who did before getting certified didn't get proper results with thier own programming.

t
Cheers for the advice, yeah I am worried that I pick routines that I like the look of based on my current skill set and preferences but I'm not too worried at the moment. I have arranged to get some coaching with lifts and after that I will do some gymnastic work so that eventually I can follow the WOD's more strictly.

Its only my first week so I'm just experimenting really.

Loving it so far!

Later,

Mick
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Old 09-06-2009, 05:12 AM   #8
Eric R Cohen
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Re: I tried Nancy today (1st week of crossfit)

Go ahead and try different routines as you see fit. You scaled it well and seemed to have gotten plenty of benefit. As your fitness progresses, you may want to adhere more the the Main Page, but that's up to you.
Don't get hurt, "enjoy" the workouts and drink the Kool-Aid.
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Old 09-06-2009, 10:03 AM   #9
Jason David
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Re: I tried Nancy today (1st week of crossfit)

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Originally Posted by Omar Omar View Post
Hey Mick.

I just want to advise you to try your best not to tamper with programming. I did that and got no results, propably every one who did before getting certified didn't get proper results with thier own programming.

There is a method with the programming, when theres a 1-1-1-1-1-1-1 day. It is meant that you work on those specific domains of fitness and not met-con. Your progress will suffer otherwise.

Btw, nice nancy time, I am not at rx'd yet
Programming isn't as important as intensity - as long as you're not purposely avoiding stuff.
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Old 09-06-2009, 11:49 AM   #10
Mick Byrne
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Re: I tried Nancy today (1st week of crossfit)

I am avoiding stuff at the moment that I dont know how to do. I will gradually learn the exercises so that I can do them all. Then I will start doing the WOD's more strictly.

Still not sure if I should do some strength training as well so that one day I will be able to us the prescribed weights.

I'm also trying to pick workouts that I can scale for my GF as well.

Didn't do the WOD because we have just run 2 days in a row and are planning a run tomorrow.

Today we did:

ME
1000m row
15 thrusters (15kg)
10 pull ups (not kipping and had to breakdown)
750m row
15 thrusters (15kg)
8 pull ups (not kipping and had to breakdown)
500 row
15 thrusters (15kg)
5 pull ups (not kipping)
14:37

GF:
750 row
dumbell thrusters x 10 with 2.5kg dumbells
5 lat pulldown with approx 40kg
500 row
dumbell thrusters x 10 with 2.5kg dumbells
5 lat pulldown with approx 40kg
250 row
dumbell thrusters x 10 with 2.5kg dumbells
5 lat pulldown with approx 40kg

She found it a little easy and finished well before me.
Next time I will up her rows and weights and use pull up progressions.
Found it most amusing, on the first set I ran from the row to the barbell but not on the second or third!!

Ordered a bar and got someone to make me a box for box jumps.

Later,

Mick
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