Wednesday’s Benchmark WOD is Nancy – 5 rounds of 400 meter run and 15 Overhead Squats at 95/65. Nancy is much like Helen, in that if you can handle the “strength” stuff, it becomes a running WOD – how hard can you push on the runs?
There is only one weightlifting movement in Nancy, the Overhead Squat (OHS), but there are a couple of ways to skin this cat. I’m not gong to review OHS technique, as we practice it almost everyday by drilling the Snatch (hey-O!). If you are good at Snatching the bar, this may be the fastest way to get into a good OHS position. You may Squat Snatch your first rep, and stand into an OHS. This is the fastest way to get moving OHS, but it may not be the best. I find to OHS well, either for load or reps, I want my feet to be set perfectly. That may mean power Snatching the weight, setting my feet perfectly, then OHSing. If you can get into position using the Squat Snatch – awesome – go for it. Just remember that slow is smooth, and smooth becomes fast.
Second, you don’t have to Snatch it, even though it’s faster to do so. You may Clean and “bump” the bar onto your back. You may also Clean, Jerk it and place it on your back, and re-Jerk it to begin OHSing. You may even Clean, Jerk it and begin OHSing (although I don’t think this will get you in the best position). Any Clean and Jerk to OHS is (much) slower, but if it allows you to get into PERFECT position, it may be worth taking the time. The Clean and Bump technique is what Nick, AJ and I used for the OHS event at CrossFit Games NorCal Regionals this year. It works, but it take 15-20 seconds to get into position. At least 245# took that long. I bet you can get 95/65 moving faster…
Find a weight that you are able to effectively OHS for a set of 15. This is a lot of reps, so going lighter than your initial thoughts may be smart, as in the end, it’s 75 total OHS. With the running, a naked bar, or even a PVC is totally acceptable. In fact, I’d rather you use a PVC and get perfect alignment on the OHS squat than do some gross looking, wannabe OHS.
Work Overhead external rotation, wrists (this is a major complaint), hips and ankles. Kelly Starrett has your back. Check out this video…Is it your shoulders?
A 3 minute round is basically a 2 minute 400m and 1 minute to squat. That’s a 15 minute Nancy, which is pretty darn good. BUT…faster is better, and possible. Jen Cadmus threw down a 12:30ish Nancy last year, by going HAMburger on the runs and grinding through the OHS. Every second you run under that 2 minute 400m, especially early, will help you in the end.
Workout of the Day
15 Overhead Squats 95/65