More Q&A with Team CFNYC!

Thursday 110616


5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 101112.

* * * * *
Level 2 WOD:


Front Squat 3/5

100 DU
5 Ring Dips
5 Cleans 135#
75 DU
10 Ring Dips
10 Cleans 135#
50 DU
15 Ring Dips
15 Cleans 135#
25 DU
20 Ring Dips
20 Cleans 135#

For time.

Zero to 10 HSPUs
Why does restaurant food taste different from what I make at home?
Age alone may not cause testosterone to fall
Women, weightlifting, and the coach as scientist
Highest levels to lowest levels of pesticides on produce

Two more interviews with Team CFNYC, who compete THIS WEEKEND at the Northeast Regionals! This time we’ve got Mike K. and Jackie Z. (Tomorrow we’ll finish up with Sara C. & Mike M.)

1)You’ve done lots of competing–does it get easier? Harder? Or is it just a different experience each time? A bit of both. On one hand its easier to get mentally ready and everything, but on the other hand the level of competition has been increasing extremely fast in the Crossfit world, so it is definitely harder to keep up. It is always a bit of a unique experience at every competition, and I try to go in with the idea to put my best effort forward rather than make up some expectations for what I think my performance should be. I mean, I am pretty competitive, but in the end it is all about fun.

2)You coach at CFNYC. Will you be tempted to coach your fellow athletes mid-WOD during the competition? Probably somewhat. It’s hard to not offer coaching advice if I feel like I can help in some way… but everyone on the team is a capable athlete and we all know what we need to do, so I definitely won’t get in the way of that by trying to over-coach the team.

3)You do Z-Health. Do you have any secret Z-Health moves that will keep you ready on game day? Well, actually there is one secret thing we are only allowed to use once per year… but I can’t really talk about it….. ok, kidding.
Realistically, not other than having time to use it in a more comprehensive warmup than I have time for on most days. The real secret has been regularly incorporating Z-Health drills into my training over the past year & a half or so, and my increasing understanding of how it works. It is absolutely the single best performance enhancing thing I have ever added to my training, and I still sometimes can’t believe how well it works… it’s not just for pain relief and fixing injuries.

4)How do you plan to fuel for regionals? What are game-day nutrition lessons you’ve learned from past competitions? Just making sure I eat enough, and a bit more carbs than I usually eat. At sectionals last year, I definitely didn’t eat enough for breakfast on day 2. I prefer to workout on an empty stomach and I had an early heat so I wanted to make sure I had time to digest. But I don’t think I ate enough given the prior day’s events and I could feel a little gassed about halfway through the WOD.
And #1 rule for nutrition: Nothing new on game day!

1) Tell us about your athletic background. Did it help you with CF mentally &/or physically? I’ve always been involved in some kind of sport or activity. I grew up swimming, playing soccer, and lacrosse. After college I was really into yoga. It wasn’t until last year that I started lifting weights and then in August ’10 I found crossfit…

2) This is your first CF competition. What’s your attitude going into it? Yes first time. I’m actually trying to ignore all the nervous feelings and just be excited. I’m trying to stay focused. I know the workouts and have certain personal goals I will try to break but basically I am going into this like I do every workout… Focused and looking forward to completing it!!!

3) You’ve gone paleo & feel the positive effects. Plan on staying paleo through competition weekend? Yes, for the most part I will. I feel better both mentally and physically, when I stick to paleo, so it’s important for me to stay the course. But after the competition….. Let’s just say I will be celebrating with a few beverages that are not paleo.

4) Anything else you want to mention? Crossfit has given more than just being strong and fit. Its more about a sense of accomplishment. I feel better and am doing things (pull ups for instance) that I never thought I would be able to do!


  • The always-awesome Brand X forums have your scaling options for “Nancy”:

    Here is the normal scaling for Nancy:
    Big Dawgs
    As Rx’d
    women 65#


    5 rounds for time of:
    400 meter run
    65 pound Overhead squat, 15 reps

    women 35-45#


    3 rounds for time of:
    400 meter run
    25-35 pound Overhead squat, 15 reps


    3 rounds for time of:
    400 meter run
    PVC pipe-25 pound Overhead squat, 15 reps

    This time it might be fun to push your boundaries a bit. What can you safely overhead squat for 5-7 reps? Start with that weight for a couple of rounds. If you are managing to get the OHS done in 3-4 sets keep after it with that weight.

  • Jenn

    18:43 Rx
    Apparently it’s my two year anniversary with Crossfit today. Here’s to many more years of getting my ass kicked!

    • Richard

      Happy Anniversary!

  • Mike K

    The Z-Health link above is broken, but here is the right one:

    They just redesigned the website with a lot of new info, so if you are curious, check it out!
    Or just ask next time you see me (or Court too) in the gym.

  • Akash

    18:01 scaling the OHS heavily. I am so freaking slow it is embarrassing

  • Emerson
    • brad s.

      notice the label on the fridge at 1:34

  • Matt M

    14:43 as Rx’d

  • Steve Slo

    Nancy: 20:13 (#65)