Saturday 160611
“Nasty Girls”
3 RFT of:
50 Air Squats
7 Muscle-Ups or Double Push-Up Burpee Double Pull-Up
10 Hang Power Cleans 135/95lbs
or
“Nasty Girls V2”
3 RFT of:
50 One-Legged Squats, alternating (Pistols)
7 Muscle-Ups
10 Hang Power Cleans 175/115lbs
Post WOD of choice and time to responses.
Compare to May 15, 2015.
I think every CrossFitter should read this article especially if they have been CrossFitting a long time. Here is the link. Please give it a read and ponder on it.
http://library.crossfit.com/free/pdf/CFJ_2016_05_Fran-Warkentin_v3.pdf
HPC
4@120
3@130
2@140
1@155
1@165 (5# PR)
“Nasty Girls” as Rx’d
Double PU, burpee, Double PLU
12:33
4-3-2-1-1
155-185-205-225 (f)-215
Nasty girls
12:56 (11:30 is pr)
Strength
65-75-85-95-105
Wod 1 w/65#
13:34
Should have gone heavier on everything :-/
Nasty girls modified
3 RFT
400 m run
50 air squats
7 double pull up burpee double pull up strict
5 bench press 185#
Rest 10 minutes
Strength: Bench
5 @ 205
4 @ 215
3 @ 225
3 @ 225
Core work
HPC up to 225
wod w/ OLS & 135
2 rds + 44 OLS in 21 min
Strength: Hang Power Clean
4@115
3@165
1@185
1@195
0@200
WOD w/ Bar MU’s:
17:19
HPC up to 215#
•
WOD as rx’d: 9:47
HPC
4@115?
3@135
1@145
1@155 post baby and post injury PR I think?
Mod WOD
3 rds
25 side lunge OLS alternating
7 double push-up burpee single PLU
10 HPC 65#
17:32
Thanks for letting me lift with you Callie! You’ll have to teach me the bounce thingy, haha!
Hang power cleans
4@115
3@125
2@135
1@145
Didn’t do another single
“Nasty girls V2” rx’d
14:45
For some reason on first rd thought it was 7HPC instead of 10 so made it up on rd 2 and did 13HPC that rd
No strength, still rehabbing back. Lots of stretching.
WOD w/ HPC @ 75# x20 instead of 135# x10
Rds 1 & 2 w/ 2 ring MU’s / 5 bar MU’s
Rd 3 w/ 7 bar mu’s
Mu’s took forever today. 22:58
Jenks track
Stadiums stairs ( run up – walk down) and push-ups
w/ Sam
–
300 m walking lunges
11:02
Strength up to 120#
Wod with a mix of both
Pistols
MU attempts and burpee PU
95# HPC
19:08
39/5’7″/167
6:30am
Hang Power Clean
4@185#
3@205#
2@225#
1@245#
Failed@255# (went ahead and did a hang squat clean with 255# before time expired)
“Nasty Girls V2”
As Rx’d
Everything unbroken
Time: 10:59 (did this in 2014 Regionals with a time of 11:31)
11:00am
For time:
100 Calorie Assault Bike
200 Meter barbell carry@165#
800 Meter run
20 Slam ball over the shoulder@100#
400 Meter farmers carry with two 55# KB’s
100′ Handstand walk (did in four sets of 25′)
100 Calorie Row
Time: 29:33
HPC up to 225#
—
WOD. Rx’d. “Nasty Girls”
10:53
Lake WOD
warm up: 60 push ups
WOD:
Run 1 mile
21 KB Swings 45#
15 Goblets Squads with 45#KB
9 bent over rows each side w/ 45#KB
Run 1200 meters
Repeat above sequence
Run 400 meters
Repeat sequence
Time: long time
Wod rx w/ only 4 ring muscle ups each round
17:05
WOD as rx’d
18:00
Hang Power Clean
4@125
3@135
2@145
1@160
1@170 (pr)
WOD w/ air squats, ring MUs, and 115# (unbroken except last set of MUs, did 5 and 2)
9:26
HPC
4@135,3@155,2@1751@185,1@195
Nasty girls
RXD
18:43 (pr is 16:52)
5 rounds:
15 calorie row
15 GHD sit-ups
15 KB swings (55#)
1 down/up driveway on coreboard
DB – Thanks for the heads up on the CF Journal article. Good read that ties into that – Living with a SEAL: 31 Days Training with the Toughest Man on the Planet
HPC
135-155-185-205(f)
Nast girls as rxd
18:23(pr is 12:47…)
Strength:
4@105 3@115 2@120 1@125 1@130 1@135
Thanks for sharing, DB. Great article!
Hang Power Clean
4@125 lbs
3@145 lbs
2@155 lbs
1@165 lbs
1@175 lbs (pr I think)
“Nasty Girls” as Rxd
10:42
Great article!
HPC:
Up to 135#. Still very sore sternum/ribs from bad catch during Holleyman, so I’m being careful!
Nasty Girls combo!
26 squats
24 pistols
7 DPUDPU
10 HPC 95#
15:01
Pistols felt good today!