Daily Archives: September 6, 2011

Nasty Girls

Believe it or not, I have never done the “Nasty Girls” WOD prior to today, so it was kind of cool to have that show up as a benchmark WOD in class this morning.

This video is famous for inspiring countless people to try Crossfit.  It’s of Annie, Nicole and Eva doing Nasty Girls at the original Crossfit HQ.

Nasty Girls from Ely Albalos on Vimeo.

Awesome. Always working toward that, ya know?

We’ll revisit this WOD again in 6 weeks.

“Nasty Girls”
3 rounds
50 squats
7 Muscle ups
10 Hang power cleans(M 155# / W 95#)

I used 75#. Zach was all over me for my form.  I was swinging the bar out, instead of up, which was causing a lot of loss of power.  I definitely was not getting the hang of the move at the higher weight, which is something I need to practice, practice, practice.

My muscle ups were scaled from my knees, which I think was too easy — particularly on the dips.  I want to practice doing those from a seated position with or without a band to make it harder.

Time: 10:20 @ 75#
Goal: Faster time @ 75# with harder scaled version of muscle ups

Labor Day weekend: Doing work!

How was your Labor Day weekend? Did you relax? Have some fun?

It took me a day or so, but I finally got into the swing of the holiday weekend, and it was fabulous.  Low key and stress free.

I think the weather helped.

Despite the extremely dry conditions (Central Texas is burning — scary!), the weather has finally turned a little cooler.  When I stepped outside early Sunday, I was amazed.  It was so cool, I thought it had just rained.  If only, right?

On both Sunday and Monday I sneaked out of bed early to take a little me time and work out.  It was fabulous. The workouts were hard, but I was very glad to be done with them and have the rest of my day to spend with the family.

Sunday:
I did a Ross workout.
Warmup/skills: 500 jump rope swings / 41 double unders
Strength:
A) 1-arm DB push press 4×4 (each arm): 25-30-30-30 (90 sec rest between sets)
B) Squat clean 4×4: 75-75-75-75 (90 sec rest between sets)
C) DB step ups 4×6 (each leg)/ Romanian deadlifts 4×8: 25# dumbbells (45 sec rest between sets)
D) Ring rows 4×5/ Ring dips 4×10 (45 sec rest between sets)
Finisher: Farmer Carry 25# DB x3 (100m)

This workout was no joke. Especially those step ups.  I made sure to roll out Sunday night.

Monday:
I did a Cindy benchmark (one that I keep doing every 3 months).
Warmup/skills: 10 dead hang holds/negative pullups, 230 jump rope swings, 49 double unders (with 10 in a row! A New PR!)
Met-con benchmark:
5 rounds: 12 deadlift/9 hang power cleans/6 push jerk – Time: 13:00 @ 70#
Finisher- Core work:
3 rounds: 15 heels-to-ceiling/30 Russian twists w/ 6# med ball / 30 chinnies / 15 supermans

I was tight when I woke up, so I did some mobility work before I got started, including the couch stretch and some shoulder work.

My time on the WOD was slower than the last time I did this one, which seems to be the theme of my life, but I’m not beating myself up over it. I tried for 75#, but it was too much for the push jerk, so I dropped the weight to 70#. Also, my arms were a little fatigued after the pullup holds, but as Andy pointed out — my goal is to do a pullup, so it was right to do those first. The WOD was good secondary work.

We did a lot of walking Sunday and Monday.  It was so amazing outside. Welcome fall!  Please stay!