Nasty Girls… heavily modified
3 rounds of
50 squats
21 sit ups
21 good mornings (35#)
10 front squats (95#)
great job this morning everyone!
thanks again johan for switching with me
krista
oops, forgot to post time 9:42
krista
PM workout – road ride – 60km, 2hr 10 out around turtle creek and caledonia mountain way
Tracy
Holy cow, my evening workout was trying to get into the bathtub to shave my legs… you are amazing!!!
Joanna
WU x3
Strength – Back Squat x3
95-100-110-115-120(PR Reps)
Nasty Girls
3 Rounds of
50 Squats
7 Muscle-ups (jumping progression)
10 Hang Power Cleans #80
Time – 10:58
Cash Out – 1 Min Plank
Scary..but I liked this one 🙂
Gillyon
CW x 2 and some major stretching
Strength – Push Press (5s) 45-45-55-55-60
Nasty Girls
3 Rounds of
50 Squats
7 Muscle-ups (jumping progression)
10 Hang Power Cleans (95lbs)
Time – 16:27
Rough one again for me. Back is still killing me but I am happy that Kevin pushed me to do 95lbs.
Jamie
Kevin can you cancel my 4:15. A bit better, but still pretty sore.
Kevin
Ice ice baby!
Sonia
Strength 5×1
Push jerk 95-115-125-135-145
Nasty Girls
3 rounds
50 squats
7 muscle ups
10 hang power cleans (95lb)
Time 11:20
Cash out : 1 min plank
Liked the workout. Should’ve done more muscle ups in a row instead of one at a time, but was scared to run out of fuel!!! In third round did three in a row… none failed throughout the workout. Still need some work on those hang power cleans!
Great job everyone:)
Kevin
Back Squat x5
45-135-185-225 (felt very weak)
Nasty Girls
8:30
Pissed! It’s a whole minute and a half off my pr. The muscle-ups were weak (missed 2) and the last squats were sloooow.
The best part….there’s always a next time!! Bring it on bitches!
Marc T
Quick question for you all,
anyone make their own beef jerky? If so, is it Paleo/Primal?
I’ve been looking on the web and there’s so many ways to make it, dehydrators, ovens, home made contraptions, etc…
What are you using to make it and what are good recipes?
Kevin, I know you had posted a dehydrator for sale a while back, at Canadian Tire I believe, is that model a good one?
Marc, I have a client who makes jerky and she advised me to get American Harvest NESCO 79.99 at HomeHardware. She’s a hard core jerky maker.
chantal
I have that one too and it work really well 🙂
Lisa
ps: I bought it but haven’t used it yet.
Marc T
Thanks Lisa, I will go check it out!!
Dan
Kevin, I knew it!!! Just after I left last night I was thinking today would be Nasty Girls. I’m stoked, doing this one Rx’d has been a goal of mine for a while.
Corinna
I booked a 5:30 class today so Kevin please cancel my 4:15 slot. Thanks.
Steph
sorry Kevin I didn’t make it this morning. I was sick all night and didn’t have access to the web 🙁
Kevin
No problem. A med ball will be waiting for you next time 🙂
A call or text will work too.
Gabrielle
Warm up times 3 (chest to bar pullups on yellow and green bands and 15 plank, elbows in, push ups – 15 on the knees)
Strength OHS 1s
15×5 35-40-45-50(PR)-55(F)-55(PR) and then I dropped the bar on my head!! ouch!
WOD Nasty Girls (modified)
50 squats
21 pullups (broken up in 7s)
21 dips (broken up in 7s)
10 Hang power cleans (70 – up from 65 last time I did them a while ago… I think I could have handled 75)
Time: 15:02 – I want to try muscle up jumping progressions or ring dips or whatever it is I need to do to get stronger so I can get to the point of doing a muscleup!!!
Johan – it was crazy how your pulled out muscleups seemingly out of nowhere!!! WOW 🙂 so much fun to watch! And worth showing up at the last minute for my exam 🙂 Congrats!
Kevin, I love your attitude on kicking that workout to the curb next time – I know you will for sure!
Great job everyone! OH…Liam just popped up on my tv screen 🙂 Excellent job on the commercial Liam 🙂
Jeff
Liam, is there an internet link to see the commercial?
Liam
Not that I know of Jeff. My eye’s and ears are peeled though. If I get word of one I’ll post it.
sonya
Warm Up x3
Strength Clean 25-30-35-40-45…and then it was stinging.
“Nasty Bitches!!”
3 Rounds
First Round 50 Squats
21 Pullups (green band)
21 Dips (All in 7’s)
10 Hang Power Cleans #55
Second and Third Round 50 Good Mornings with #15 (To take the sting away)
21 Pullups
21 Dips
10 Hang Power Cleans #55
16:33
Cash Out with 1min Plank
MC
Warm up x 3
Front squat 1RM: 95-115-135-145-155(f)
wod: Nasty Girls
3 rounds of:
-50 squats
-21 pullups
-21 dips
-10 Hang power clean #95
Time: 19:47 min
Wow…I struggled a lot with hang power clean, and realized I haven’t done more than 65 before…I guess I need to practice it!
I was hoping having no pullups today…end up ripping my hand pretty bad…I lost some time trying to figure out what’s the best thing to do (don’t you feel stupid when you workout?….I’m just not able to think straight).
Good job Darrell on the muscle ups!!
sonya
You did Awesome on your hang power clean and your pullups MC. Your hands are proof of it!!
Tracy
warm up x3
strenth push jerks x5
65, 70, 75, 80 ran out of time for 5th set
wod: Nasty Girls Modified
2 rounds of:
-25 squats – was a little worried, but it was ok
-21 pullups
-21 dips
-10 Hang power clean #65
Time 13:06
Then I said the “c” word, so 10 burpees. And I swear it took me close to 5 minutes to get a 1 min plank… grrr
Gabrielle, You had it… I know you did great on your exam!!!!
Gabrielle
Thanks Tracy 🙂 I think it did go well! Can’t wait to see you again chica 🙂
Tracey
Warm Up x3
Cleans x3
45-55-60-65-70
“Nasty Girls”
3 rounds of:
50 Squats
21 Pull Ups(Green)
21 Dips
10 hang Power Cleans(65#)
Time: 16:20
Dan
CFWUx3
Push Jerk x1
95-135-155-175-185(PR)-195F
WOD: Nasty Girls
Time: 14:09
Another goal met, Crossfit kicks ass.
Marcel
Awesome job Dan!
Pierre
Awesome job Dan!
Liam
Great work Dan!
Jeff
25% off CrossFit gear!
Coupon Time! Use coupon code GAMES2010 and receive 25% off all orders. (Be sure to hit APPLY to see your discount taken off. Offer expires July 15, 2010.)
I wanted to buy a license plate frame for $23 but the shipping cost alone was $24. Yikes!
Kevin
If you get a couple people on your order, the shipping can be split.
Jeff
Anyone wanna join with me on an order?
Kevin
Congrats to Johan on his first muscle-up today! And it was strict as well!
Today’s wod burned a lot of you. It was mostly the hang power cleans that got the best of you. Why? Because they were heavy. So what do you do about it?
Getting frustrated will not help. Cool down, breath, pick up the bar, and nail it.
The same goes for double unders. A lot of people get annoyed when they don’t go well. Getting annoyed will not make it easier. Just relax. Collect yourself. Focus.
Gabrielle
Great advice coach!
Pierre
Push Press 3RM –> 95-135-145-155-165(failed)
Nasty girls –> 16:24
That is not good at all. It is over 5min slower that my PR!
Oh well, I will do it in 1 month and I am going to do better than my PR!
Heidi
Warm Up x 3
Dead Lifts x 5 Reps
95-115-130-140-150
Really Modified Nasty Girls
3 Rounds of
50 Squats
21 Dips on the Paralettes
10 Front Squats # 95
Time: 10:50
As much as I “whined” about doing front squats & air squats in the same workout, I know the front squats didn’t compare to the hang power cleans…lots of noises in room on those….Gillyon 🙂 I’ll be quite happy to some day get back to unmodified workouts!
Gillyon
hehehe I think everyone in the room was just as happy as I was when I finished each set of 10. 🙂
Mel
WU x3
Strength: OHS x5
35-40-45-50 (I was taking too long, so only got 4 sets in)
WOD: Nasty Girls
3 Rounds of
50 Squats
21 Pull-ups (green)
21 Dips (paralettes)
10 Hang Power Cleans (#75)
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
CFWU x3 (minus pull ups)
Push Press x3
45-65-76-87-90 (PR for reps)
Nasty Girls… heavily modified
3 rounds of
50 squats
21 sit ups
21 good mornings (35#)
10 front squats (95#)
great job this morning everyone!
thanks again johan for switching with me
oops, forgot to post time 9:42
PM workout – road ride – 60km, 2hr 10 out around turtle creek and caledonia mountain way
Holy cow, my evening workout was trying to get into the bathtub to shave my legs… you are amazing!!!
WU x3
Strength – Back Squat x3
95-100-110-115-120(PR Reps)
Nasty Girls
3 Rounds of
50 Squats
7 Muscle-ups (jumping progression)
10 Hang Power Cleans #80
Time – 10:58
Cash Out – 1 Min Plank
Scary..but I liked this one 🙂
CW x 2 and some major stretching
Strength – Push Press (5s) 45-45-55-55-60
Nasty Girls
3 Rounds of
50 Squats
7 Muscle-ups (jumping progression)
10 Hang Power Cleans (95lbs)
Time – 16:27
Rough one again for me. Back is still killing me but I am happy that Kevin pushed me to do 95lbs.
Kevin can you cancel my 4:15. A bit better, but still pretty sore.
Ice ice baby!
Strength 5×1
Push jerk 95-115-125-135-145
Nasty Girls
3 rounds
50 squats
7 muscle ups
10 hang power cleans (95lb)
Time 11:20
Cash out : 1 min plank
Liked the workout. Should’ve done more muscle ups in a row instead of one at a time, but was scared to run out of fuel!!! In third round did three in a row… none failed throughout the workout. Still need some work on those hang power cleans!
Great job everyone:)
Back Squat x5
45-135-185-225 (felt very weak)
Nasty Girls
8:30
Pissed! It’s a whole minute and a half off my pr. The muscle-ups were weak (missed 2) and the last squats were sloooow.
The best part….there’s always a next time!! Bring it on bitches!
Quick question for you all,
anyone make their own beef jerky? If so, is it Paleo/Primal?
I’ve been looking on the web and there’s so many ways to make it, dehydrators, ovens, home made contraptions, etc…
What are you using to make it and what are good recipes?
Kevin, I know you had posted a dehydrator for sale a while back, at Canadian Tire I believe, is that model a good one?
Thanks all, please email me any answers at [email protected]
Marc
Marc, I have a client who makes jerky and she advised me to get American Harvest NESCO 79.99 at HomeHardware. She’s a hard core jerky maker.
I have that one too and it work really well 🙂
ps: I bought it but haven’t used it yet.
Thanks Lisa, I will go check it out!!
Kevin, I knew it!!! Just after I left last night I was thinking today would be Nasty Girls. I’m stoked, doing this one Rx’d has been a goal of mine for a while.
I booked a 5:30 class today so Kevin please cancel my 4:15 slot. Thanks.
sorry Kevin I didn’t make it this morning. I was sick all night and didn’t have access to the web 🙁
No problem. A med ball will be waiting for you next time 🙂
A call or text will work too.
Warm up times 3 (chest to bar pullups on yellow and green bands and 15 plank, elbows in, push ups – 15 on the knees)
Strength OHS 1s
15×5 35-40-45-50(PR)-55(F)-55(PR) and then I dropped the bar on my head!! ouch!
WOD Nasty Girls (modified)
50 squats
21 pullups (broken up in 7s)
21 dips (broken up in 7s)
10 Hang power cleans (70 – up from 65 last time I did them a while ago… I think I could have handled 75)
Time: 15:02 – I want to try muscle up jumping progressions or ring dips or whatever it is I need to do to get stronger so I can get to the point of doing a muscleup!!!
Johan – it was crazy how your pulled out muscleups seemingly out of nowhere!!! WOW 🙂 so much fun to watch! And worth showing up at the last minute for my exam 🙂 Congrats!
Joanna – your jumping muscleup progressions look strong – I’m impressed!
Kevin, I love your attitude on kicking that workout to the curb next time – I know you will for sure!
Great job everyone! OH…Liam just popped up on my tv screen 🙂 Excellent job on the commercial Liam 🙂
Liam, is there an internet link to see the commercial?
Not that I know of Jeff. My eye’s and ears are peeled though. If I get word of one I’ll post it.
Warm Up x3
Strength Clean 25-30-35-40-45…and then it was stinging.
“Nasty Bitches!!”
3 Rounds
First Round 50 Squats
21 Pullups (green band)
21 Dips (All in 7’s)
10 Hang Power Cleans #55
Second and Third Round 50 Good Mornings with #15 (To take the sting away)
21 Pullups
21 Dips
10 Hang Power Cleans #55
16:33
Cash Out with 1min Plank
Warm up x 3
Front squat 1RM: 95-115-135-145-155(f)
wod: Nasty Girls
3 rounds of:
-50 squats
-21 pullups
-21 dips
-10 Hang power clean #95
Time: 19:47 min
Wow…I struggled a lot with hang power clean, and realized I haven’t done more than 65 before…I guess I need to practice it!
I was hoping having no pullups today…end up ripping my hand pretty bad…I lost some time trying to figure out what’s the best thing to do (don’t you feel stupid when you workout?….I’m just not able to think straight).
Good job Darrell on the muscle ups!!
You did Awesome on your hang power clean and your pullups MC. Your hands are proof of it!!
warm up x3
strenth push jerks x5
65, 70, 75, 80 ran out of time for 5th set
wod: Nasty Girls Modified
2 rounds of:
-25 squats – was a little worried, but it was ok
-21 pullups
-21 dips
-10 Hang power clean #65
Time 13:06
Then I said the “c” word, so 10 burpees. And I swear it took me close to 5 minutes to get a 1 min plank… grrr
Gabrielle, You had it… I know you did great on your exam!!!!
Thanks Tracy 🙂 I think it did go well! Can’t wait to see you again chica 🙂
Warm Up x3
Cleans x3
45-55-60-65-70
“Nasty Girls”
3 rounds of:
50 Squats
21 Pull Ups(Green)
21 Dips
10 hang Power Cleans(65#)
Time: 16:20
CFWUx3
Push Jerk x1
95-135-155-175-185(PR)-195F
WOD: Nasty Girls
Time: 14:09
Another goal met, Crossfit kicks ass.
Awesome job Dan!
Awesome job Dan!
Great work Dan!
25% off CrossFit gear!
Coupon Time! Use coupon code GAMES2010 and receive 25% off all orders. (Be sure to hit APPLY to see your discount taken off. Offer expires July 15, 2010.)
http://store.crossfit.com/
Holy, that stuff is expensive! 🙁
I wanted to buy a license plate frame for $23 but the shipping cost alone was $24. Yikes!
If you get a couple people on your order, the shipping can be split.
Anyone wanna join with me on an order?
Congrats to Johan on his first muscle-up today! And it was strict as well!
Today’s wod burned a lot of you. It was mostly the hang power cleans that got the best of you. Why? Because they were heavy. So what do you do about it?
Getting frustrated will not help. Cool down, breath, pick up the bar, and nail it.
The same goes for double unders. A lot of people get annoyed when they don’t go well. Getting annoyed will not make it easier. Just relax. Collect yourself. Focus.
Great advice coach!
Push Press 3RM –> 95-135-145-155-165(failed)
Nasty girls –> 16:24
That is not good at all. It is over 5min slower that my PR!
Oh well, I will do it in 1 month and I am going to do better than my PR!
Warm Up x 3
Dead Lifts x 5 Reps
95-115-130-140-150
Really Modified Nasty Girls
3 Rounds of
50 Squats
21 Dips on the Paralettes
10 Front Squats # 95
Time: 10:50
As much as I “whined” about doing front squats & air squats in the same workout, I know the front squats didn’t compare to the hang power cleans…lots of noises in room on those….Gillyon 🙂 I’ll be quite happy to some day get back to unmodified workouts!
hehehe I think everyone in the room was just as happy as I was when I finished each set of 10. 🙂
WU x3
Strength: OHS x5
35-40-45-50 (I was taking too long, so only got 4 sets in)
WOD: Nasty Girls
3 Rounds of
50 Squats
21 Pull-ups (green)
21 Dips (paralettes)
10 Hang Power Cleans (#75)
Time: 21:20 🙁
Jeff,
I am interested in getting a license plate.