Rowing "Nancy"

CrossFit Benchmark WOD -"Nancy"

5 Rounds For Time of:
Typically a 400m Run, done as 500m Row today.
15 Overhead Squats
(vid 2) -95 lb. M/65 lb. W

Demo Video of Nancy.                      Cullen, 95 lb., 26:12

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Saw some great overhead squats today.  Steve, I'd like to see you initiate your squats with your hips and butt rather than your knees.  Amy, for someone who says she "can't do overhead squats" and wanted a different workout for herself, I'd say you're wrong.  Practice, practice, practice!  You're already well on your way to having as great of form as Chloe.  Nice, Chloe!  Katie, nice depth, I'd just like to see you work on getting the chest up and finding balance through your mid-line in a more upright posture.
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Giving credit where credit is truly due-Phil has been working on his overhead squats and has come a LONG way!  I couldn't believe my eyes when I saw him performing the workout today.  He went from a very difficult, chest forward, on-the-toes, knees forward, wobbly mid-line stabilization, tight shoulders, 45 lb. max overhead squat a few weeks ago, to this form today with full prescribed weight.  Really impressive.  Keep up the good work and practice your weaknesses!  They suddenly become your strengths and are actually fun!!!

Daily WODTara RossComment