Sunday 071104
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Compare to 070321.
A month and a half ago, Linda walked through the door of CrossFit Jenks unable to perform a proper air squat. Now she is an example of proper form, dedication, consistency, and hard work !
Breck is telling the truth! 6 weeks ago I had not ever done a squat..and yesteday I did 60 with the 28# bar +ALL the other excerices for that day! I am really amazed! I was very scared at first..thought it would be too intense for me…as I have never been an excerciser! I am very pleased with the results in just 6 weeks. If you are interested in getting in shape, looking better and feeling better..Breck is the trainer for you!!! He knows his business, keeps it fun…and motivates you (and will not let you quit!!!). I am almost 57 years old and I feel better today than I did 20 years ago.. I can not wait to see how I look and feel in 6 months or so!! I am a dedicated Crossfitter now..and I want to spread the word…If you would just try it, you will like it!!Breck offers a free class on Saturday and if you will just come for one hour, I know you will join too!!!
Congratulations to Linda on the Bodyweight Squat and to the CrossFit Jenks training program. Excellent Job Linda, way to demand excellence, and Coach your training is awesome. I find this an exceptional and an amazing feat. I know a lot of young 18-30 year old males & females that are pretty fit that have trouble with just proper Squat (aka air squat) form and 1/3 to 1/2 BodyWeight squats. I always tell them Bodyweight squats are a realistic and obtainable goal. I will now use Linda as a motivation tool and stellar example. I always give them initial goals of 1 then 5 then 10 then 15 and then 20 body weight squats and body weight bench presses and want them to make it to the trophy case on other CrossFit Challenges.
As far as OkieDB and today’s Nasty Girls” WOD. I woke up early, was excited, and went for it hard. However, my story is not near as successful as Linda’s accomplishment.
1st round I went hard on air squats, jumped up to do my 7 muscle-ups and only made 1 successful muscle-up, but severely hurt the wrist. Was upset so tried again and failed and felt the wrist. I probably tried again too early after my two wrist surgeries in the last 8 months. OH WELL, I took a few minutes after being upset and reset/started over. Had to do the 4:1 pull-up/dip to muscle-up ratio conversion.
Sunday 071104
“Nasty Girls”
3 rounds for time of:
50 Squats
4 pull-ups and 4 dips per muscle up = total of 28 each rd
135 pound Hang power cleans, 10 reps
Time = 26:35
50 Ab-Mat Sit-ups all at once for time = 2:05
Good Luck to all and will try to keep on the WOD schedule as I must go to Tampa Florida for the week and go to a school. I will look for a CrossFit Studio and wear my CROSSFIT JENKS (FIT) t-shirt. Hope to post and read your posts this week. Train Hard, Train to Survive!
OkieDB, I have misled you with the word bodyweight above todays pictures. What I should have said is air squat and not bodyweight squat. I have since changed the caption to read correctly. Sorry about the misunderstanding.
“Nasty Girls”
As Rx’d
Time: 9:51
I was out of town for part of yesterday and today. When I got back to town, I had things to do. Tried to squeeze in a modified WOD of the “Nasty Girls” at home. I can’t do muscle-ups and have no dip station at home. So subbed push-ups. So I barely worked the arms at all. I like OkieDB’s 4:1 ratio subbing pull-ups/dips for a muscle-up, and hope to use that in the future. I have a bar and put 55 lbs. total weight on it for the cleans. I rushed into the workout without proper warm-up, and was lucky I did not hurt myself.
Took 15 minutes to do the 3 rounds of 50 squats, 7 push-ups, 10×55 lbs. power cleans. I forgot they were supposed to be hang cleans.
Could have done a little more weight, but I am still wary of hurting myself with too much too soon. Hoping for a better Crossfit day tomorrow.
I am proud of Linda for her efforts. It is fun to Crossfit.
Great Job Linda! Keep up the good work!