It’s Nasty Weather…


It’s Nasty Weather…

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

CrossFit Heaven

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35 Responses

  1. Gabrielle

    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 🙂


  2. Pierre

    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!?

  3. sean

    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 🙂

  4. Janine - CrossFit Bathurst

    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?

  5. Janine - CrossFit Bathurst

    Haha. Good for you Kevin. It’s about time. I hope you get the really really painfull one, in a good kinda way

  6. Kevin

    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.

  7. 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.

  8. sean

    deep tissue is what you want 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

  9. Gabrielle

    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!

  10. Gabrielle

    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?

  11. Pierre

    WU X 2
    Good mornings

    STRENGTH —> Back Squat 5-5-5

    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.

  12. Janine - CrossFit Bathurst

    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

  13. Kevin

    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.

  14. Pierre

    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! 😀

  15. Krista

    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 🙂

  16. MC

    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

  17. 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.

  18. Gabrielle

    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? ([email protected])

    Pierre – what an awesome performance!!! Congrats 🙂

  19. Tracy Allen - CrossFit Fredericton

    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!

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