3/4/2020

Workout
“Nancy”
5 RFT
400m run
15 Overhead squats (95/65)

*25 min cap

**Here we gooo!!! Time to test your ability to run fast, consistently, and move a light weight quickly, and many times over. And that basically sums up the benchmark girl WOD “Nancy”. Looks easy on paper – two movements, but there’s the added respiratory fatigue (can you keep your breathing under control?), midline fatigue (keep your core ‘tight’ to stay upright while running and supporting the weight overhead), as well as shoulder/wrist fatigue from holding the barbell.

Here are a few tips that I think might help you out.

Run
Hold a consistent pace. If you normally crush the lap in 1:45, drop your speed down ~5-10 seconds on the first 2-3 rounds. Even if you’re around 2:00-2:10/round, stick with that. If you’re feeling good, try to pick it up on the last two. Keep your cadence short and choppy. The ground is lava, so as soon as your foot hits the ground, pick it back up. Your legs are pistons moving up/down. Keep your shoulders and hands relaxed. Treat the run as a recovery for your upper body, not a complete rest.

Barbell
Get it overhead with a power/muscle/hang power snatch. If you’re like me and you need 1-2 reps to feel comfortable, ease into those and then pump out the reps. Ideally, you should be able to go unbroken for at least 3 rounds. If you need to break/put the bar down (keep in mind the ‘no drop policy’ – and the weight you choose is one everyone should be able to control down to the ground – keep it to 2 sets. Show your armpits to the front of the room and stay tight there to the bottom of your ribs. There’s the tendency to shrug the bar up (shoulders to ears), but we want to keep your scapula (shoulder blades in the back) in a solid position to support the weight.

Lastly, check the board pics below from previous times we’ve done “Nancy”. How’d you do?? If this is your first attempt, write down your time, weight on the bar, and any other notes (weather, if you’re dealing with a bum shoulder, etc) so you have something to look back on in about 9 months when the workout comes up again.

Compare to 6/4/19