Nasty Girls

Monday, January 30 2012

Strength

Stronger.Healthier.Leaner Fitness test #1:

Max rep pull ups

WOD - "Nasty Girls"

3 rounds for time

50x air squats

7x muscle ups

10x hang power cleans (135/95)

if you cannot do muscle ups sub 10x ring pull ups and 10 ring dips each round

Comments

#14 RE: Nasty Girls — Jordan Satarawala 2012-02-01 20:11

Max Pullups: 31

WOD: 11:04 --- subbed 10PU & 10 dips per round, 135# HC

#13 RE: Nasty Girls — Andreana Prichard 2012-02-01 19:54

WOD: 13:05
10 bench dips/10 pull ups; 75#

#12 Nasty Girls, oh SO nasty! — Trevor S 2012-01-31 07:40

CFE:swim 8x100m on 2:00, around 1:45 each rep

MR Strict Pull-ups: 12

WOD: (get this, heh) 22:35 Rx'd, FIRST WOD w/MUSCLE-UPS!!!

#11 RE: Nasty Girls — Allan Busch 2012-01-30 22:43

Strict pullups: 20
WOD 6:44 sub 10pullups and 10dips for muscleups

#10 I always feel like somebody's watching me — Amy Cassidy 2012-01-30 22:26

Coach Mike: although in the moment it was not particularly enjoyable, thanks for correcting me during the WOD. I appreciate it when the 405 coaches watch and let me know if I'm doing anything incorrectly.

#9 RE: Nasty Girls — Justin Fuller 2012-01-30 21:44

The Ground = 1
My back = 0

:cry:

I should stick to dancing at the club...

#8 RE: Nasty Girls — Stacy Morton 2012-01-30 21:31

Strength: max kipping pull ups: 7
WOD: 10:00
I subbed 10:1 pull ups (which were horrible and questionable at best) and box dips. HPC: 65# not excited about that weight either. Cross fit was humbling today ...uh

Good job Morgan (25 kips) and Callie (20) strong work ladies!!!

#7 RE: Nasty Girls — Mike Jones 2012-01-30 20:50

Deadlift- 295x10,325x8,365x6,415x4,445x2,515x1,535x1,545x1

Push Press-75x50,95x20,135x5,155x5,165x4,185x3,205x2,225x1,235x1,245x1,250x1,260x1

Max REP Pull up- 30

Annie as rx'd not for time, but all unbroken.

#6 RE: Nasty Girls — brett brewer 2012-01-30 15:02

STR: 20 kip pu

Nasty Girls
WOD: 9:18 JMU/135#

CFE

4 x 600m : rest 90 sec hold within 3-5 sec
2:38,2:28,2:35,2:30

#5 Nasty Girls — MIchael Miller 2012-01-30 11:10

STR: 11 Dead Hang Pull Ups...

WOD: 15:46 (3:1 Pull ups & Dips: Muscle Ups, 135# HC)

I thought I'd be able to do more dead hang pull ups than I did... This is the FIRST time I've EVER done the Nasty Girls WOD!!! I can't wait til I'm consistent with Muscle Ups!!!

Great work to my lovely lady, Lauren, for doing 3:1 sub and doing RING PULL UPS!!!

#4 RE: Nasty Girls — Francesca Winter 2012-01-30 09:15

Quoting Lauren Miller:

Coach Kevin and Coach B made the morning class feel bad about ONLY doing 10 subs...so i did sub x 3...Thankg Guys!!

i was just in a daze this morning so i totally missed that we could have subbed 10 so of course i did 3:1.
wod: 16:42
strength: 15 on the rings which is way subjective

#3 RE: Nasty Girls — lance leffel 2012-01-30 08:35

Max Dead Hang PUs - 9 - came up short of bar on 10

WOD:11:59 mix of bar and ring pus and ring dips 10 each and 95# HPCs

I didn't feel bad about doing 10 as the sub for MUs, but I'm proud of Lauren all the same.

#2 RE: Nasty Girls — Lauren Miller 2012-01-30 08:32

strength: 10 dead hang pull ups

wod: 21:13 sub 3x ring dips with toes on box, ring pull ups

Coach Kevin and Coach B made the morning class feel bad about ONLY doing 10 subs...so i did sub x 3...Thankg Guys!!

#1 RE: Nasty Girls — Mike Jones 2012-01-30 08:04

Sunday work:

Stones- In 1 min complete:
4 reps 98 to shoulder
3 reps next stone up
2 next stone up
1 next stone up
Completed in 53 secs. We need to get an accurate weight for the stones! Also that big stone is NO JOKE!!!

Squat Clean + Front Squat From the knees:
205,235,255,275,280

WOD AMRAP 10 min:
4 HSPU
6 HPC @ 155
8(4 each leg) Pistols
Was 2 Pistols shy of 6 rounds. Good to do pistols and get some weaknesses exposed.

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