It’s Nasty Weather…
March 24, 2009
So let’s do “Nasty Girls“
3 rounds for time of:
50 Squats
7 Muscle-ups
95 pound Hang power cleans, 10 reps
CrossFit Heaven
Image courtesy of www.crossfit.com
CrossFit Moncton
The Sport of Fitness
Yeah, some muscle-ups!
schools closed again …thats it i`m going for my teachers degree
Love the poster. I’m gonna send you another pic of an old skool gym Kevin.
Hey guys,
I’m away until Friday so I’m going to do the workouts as best I can while on the road and will probably focus more on endurance… I was looking at the Crossfit Endurance site and I have a question – what are C2s?
Have a good week everyone and Kevin, enjoy your snow day
Gabrielle
C2′s are Concept 2 rowers. We have 2 at the gym
Sean – it’s a noble profession
Gabrielle – C2′s are the rowing machine and it stands for Concept2. That’s great if you can continue to do some WOD on the road.
I am the only one who is badly sore!?
i feel great today Pierre
will do the WOD at Ceps before spin class
3 x 50 squats , 20push-ups , and 10 pull-ups
enjoy travelling in the snow Gabrielle
Don’t wimp your way out Sean…thereks also power cleans in the mix
I like that pic too! Jeanette, can you include me in that email?
OoOOooo…I’m getting my first real massage today. Can’t wait!
Haha. Good for you Kevin. It’s about time. I hope you get the really really painfull one, in a good kinda way
Where are you going to get you massage?
Massages are like torture for me: They either hurt or tickle. I’m sure I have knots the size of baseballs growing under my skin.
I WANT the painful one…myofascial release, is that it?
I’m going to MaxHealth in Dieppe. I’ll probably shop around until I find one I like.
Myofascial release is just a general term that encompasses just about anything to do with “reorganizing” soft tissue fibres. Foam rolling is a form of myosascial release.
What you want, if you want pain, is deep tissue, ART, or TPT. But I would not suggest any of those prior to training – think 3-4 days off afterwards.
deep tissue is what you want ..it hurts like hell , but you leave feeling like gumby ..soooo relaxed and dead inside …be sure to take an epson salt bath and drink plenty of water to flush out the toxins that the massage releases
Who u seeing at Max? Sonia Picard? If so, she’s awesome.
Anthony, what’s the reason behind resting 4 days? I don’t.
Your first massage Kevin… I’ll be interested to find out how you make out LOL If you’re like me or Jeanette, it’ll either hurt or tickle
Just remember, mind over matter – always works for me! 
Pierre, you’re not alone in your soreness – I think the muscles in my legs are on the verge of completely being ripped out of my body – ouch!
Thanks for letting me know what C2s are… I guess that won’t be happening either – I’ll focus on swimming and running instead.
Enjoy the Nasty Girls!
is Kevin getting a massage from the nasty girls ….:-)
LOL
Gabrielle…where on the road are you?
Interesting…
My WOD: swim 1.46 km/30 minutes – not stellar, but I’m not disappointed either because this was my first distance swim in 2 years and it actually felt pretty good. The pool conditions were a pretty good simulation of triathlon racing conditions considering there were kids jumping around in the pool and an older gentleman doing laps across the width of the pool LOL I even got a few kicks and punches in the process
Hi Janine – I’m actually in the Miramichi/Bathurst area this week… It has crossed my mind to go pay you guys a visit
Would that be ok?
WU X 2
Pullups
Pushups
Good mornings
STRENGTH —> Back Squat 5-5-5
185-205-225
Feel pretty solid
WOD —> “Nasty Girls”
3 rounds of:
50 Squats
7 Muscles-ups
10 Hang power cleans 135#
TIme: 11:33 (PR by 12:05…Dec 11th)
I am pretty happy with my time. I was a lot faster on everything compare to Dec. 11th.
Geezus Pierre! That kind of PR calls for a celebration! Nicely done.
But no double-unders in your warm-up???
Gabrielle…I was hoping you would say nova scotia. Lol
Till when are you in Bathurst? I’m back Thursday night, but not sure what time
Man, those were some gooooood Zone cookies tonight. For everyone that didn’t come, you’ll have to beg and plead with Krista to bring some more sometime.
Janine – I saw Rosalynn. She worked wonders on my tight muscles!
Yeah, Krista’s cookie were awesome and they were 1 block so I had one!
Thank you Krista!
Jeanette – We will have to celebrate that Saturday night at Sean’s place with some good old water!
Pre CF WOD: teach 45 min spin class
CFWU x 2 OHS, K2E, good mornings, double sit ups, samson stretch
Strength_ push press 5-5-5
45 (warm up) 65-75-75
felt lousy and heavy – MC and i thought it was feeling like a lazy night for strength
WOD: nasty girls
3x for time
50 squats
21 pull ups
21 dips (putting them 6 inches high up makes a crazy hard difference!)
10 – 65# Hang cleans
time: 17:38
i thought this felt slow and heavy, especially cause my hip was bugging my squat ability which is where i make up my time usually – but then i looked back to dec 11, 08 and saw that i did 50 squats, 35 red band/2 knee pull ups, 35 dip negs and 10 45# hang cleans in 26:46 – then i was happier with today’s performance.
no worries about the zone cookies! i like having guinea pigs for trying recipes on
Warm up ( OHS, HSPU, Med ball clean, sit up)
Strength: 5-45 5-65 3-75 1-75
Totally agree with Krista, It wasn”t a good strength day.
WOD: Nastys girls (I saw worst Nasty girl WOD worst than that)
3 rounds of:
- 50 squats
- 21 ring pull
-21 rings dips with toes
- 10 hang power clean #65 (more like a normal clean, it was so hard after the ring pull to do hang power clean)
Time: 17:09 min
Post WOD: Being the guinea pigs for Krista and I just loved it!!
Awesome Zone cookie/cake/muffin. I guess you just invented a new kind of dessert: The squeeshy cookie or spongy cookie!! LOL
I want to be a guinea pig!!!
Janine – a deep tissue massage is going to f-up your system for a few days. You’ll be stiff, sore, maybe bruised, and some people feel tingly or “weird” – I describe it as that crawly skin feeling when you stay up way too late without eating. Of course the intent is to have better soft tissue consistency when you recover. The therapist should warn before/after about any intense exercise following the deep tissue work – especially competitions.
A normal massage is fine, though. You might notice a small decrease in localized power, but nothing major.
That’s the kind of guinea pig I love being too!
LOL Janine – I’ll be leaving Bathurst on Thursday so it looks like we’ll miss each other… I’ll be back in 7 weeks though
Krista – could I get that famous cookie recipe of yours? (naturelover2@live.com)
Pierre – what an awesome performance!!! Congrats
Awesome PRs, Krista & Pierre. When you see personal progress it always rocks!
I’d like that recipe too Krista. Can you just post it? Thanks!