“Nasty Girls”
50 air squats
7 Muscle ups
10 Hang Power Cleans 135/95
3 rounds for time
then:
GHD sit ups 12 x 3
Ab Wheel roll outs 12 x 3
Reverse hypers 12 x 3
Of Interest:
- Paleo Diet makes it to ESPN
- CrossFit Games Mountain Sectional highlights courtesy of CrossFit
- Go Green from Whole 9
- Standing at Work from Mark’s Daily Apple
That’s a great video – totally inspiring
So if I could only do MU’s like that…
Nasty Girls scaled down: 16:22
2,2,3 Muscle Ups – lots and lots of misses, all mental and form
115# HPC
Nasty girls (rx) – 11:16. This one has a little bit of everything.
First round was 2:40 with 7 unbroken muscle ups, 3′s, 2′s and 1′s for the rest. HPC’s were a big struggle the rest of the way. Just could not hang on to the bar at all. Tough to do cleans from your fingertips.
This week really gave me some muscle confusion and soreness. Focused on form today to allow for safe recovery.
Nasty Girls – Scaled
HPC – 65# straight through on the first round then mini sets of 5 the rest of the way through
14 Dips/14 Pull ups(Blue Assisted Band) – First 5 straight of each round, then broken the rest.
Dont have the exact time but approx 17:56
“Nasty Girls” – scaled
65# HPC (actually really happy with this weight) first rd 10 in a row; 2nd and 3rd 5/5
14 kips (no band) 5 at a time
14 ring dips all the way through
Nasty Girls at 115#- been waiting for this one for a while.
10:35- had some more push in me. decided to drop to 115# but would like to do Rx sometime soon. MuscleUps were 7/3,3,2/2,1,2,2.
Jump Rope
60/50/40/30/20/10
Agile 8
Bench
45×5
95×3
135×3
working sets
210×5
240×3
265×9
assistance work
5 sets of
bench 115×10
db row 40×10
then
2k row 7:55.3 (PR)
Dom, nice 2k row. I had a 1:50.2 500 today but haven’t rowed much lately. Still after sub 8 2k. Will see you guys week of April 5 in the new box.
delicious rest day.
saw our baby on ultra sound again!
First day back after 2-3 days of bed rest from a nasty head cold. Still can’t breathe too well, but I was glad I finally got back to it.
Finished “Nasty Girls” (RX) in 12:50 min. Dying without a clock –definitely time for a watch. MU’s were 4-3, 4-2-1, 3-2-2. I felt pretty good on the HPC’s surprisingly. Alex, how did my ass look on the squats –haha.
Congrats Dan. I always loved the ultra sound Dr. visits.
Stretched, rolled, and drank tons of water…
DC Sectional WODs posted. I think it is pretty weak, and very unoriginal. The OHSs are going to crush the Party Cop. No Muscle Ups, Deadlifts, Burpees, HSPUs, Rowing, Kettlebells, Ropes, etc. Instead, heavy Cindy and heavy Grace. Thanks… weak. I guess there’s just one thing to do – run into the wall head first:
Event 1 (Saturday)
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats
Men wear a 20# vest. Women wear a 14# vest. Each rep is worth 1 point.
Event 2 (Saturday)
As many rounds as possible in 3 minutes of:
Clean & Jerk (185/115lbs)
Each rep is worth 20 points
Event 3 (Sunday)
As many reps as possible in 12 minutes of:
20 Overhead Squats (115/75lbs)
2 laps around the court
Each OHS rep is worth 4 points
Event 4 (Sunday)
As many reps as possible in 7 minutes of:
12 Box Jumps (24/20 inches)
8 Sumo Deadlift High-pulls (95/65lbs)
Each rep is worth 3 points
Party Cop-Have fun with it. Do a screaming Sumo Deadlift High Pull for me.
Alex nailed a lever on the rings today! First I’ve seen in the gym. Who’s next?
Listening heavily to Squarepusher’s Just a Souvenir ablbum. The first CD I’ve bought in years, worth every damn penny. More and more layers with each listen.
PC 4LIFE!!!!!!!!!!!!!!!!!!!! BUST A MOVE DAWG!
btw 2day’s wod sucked azzzzzzzzzzzzzzzzzzzzzzzz. f.u. sean and your little muscle ups and air squats!!!!
yea wess, maybe in 2012 you can try rx.
Sean: I like my ass more meaty and closer to the ground.
Chris: Good luck at sectionals. I expect when all is said in done, there will be a ketchup stain on the wall with a plaque that reads, “Here lies McGruber.”
DM: I will work hard(Ha!)to learn your teaching methodology:
Tom: I was gunning for sub 7:50, but came out too hard.