Sunday 090111
“Nasty Girls”
3 rounds for time
50 Squats
7 Muscle-ups/21 Pullups, 21 Dips
10 Hang power cleans 135/95 lbs
46 comments for this entry:
Leave a Reply - if you want a pic to show with your comment, go get a gravatar!
Men of PCF Calendar
Photos
-
Videos
CrossFit Journal
To help you get started, CrossFit is providing a FREE Trial Issue of the CrossFit Journal (PDF format) titled "What is Fitness" for you to download and check out.Operation Phoenix
Operation Phoenix is a CrossFit initiative that will raise the necessary funds to equip the entire United States Marine Corps with functional fitness equipment to increase combat preparedness, reduce injury, and strengthen unit cohesion.CrossFit Kids
January 11th, 2009 on 12:33 am
Thanks for the warning Brian! We spent all night talking about Nasty Girls and no mention of you stealing my facebook pic and putting it up….
AND MY EYES ARE CLOSED!!!!
January 11th, 2009 on 10:05 am
#1 – HAPPY BDAY SEAN!
#2 – Hey Brian, Aaron, Dan, and Erika, see that girl on the right, I want to look like her.
#3 – Emma, I love this WOD and I am definitely going to try and make to the 6 but the 11 isn’t looking so good right now.
January 11th, 2009 on 10:20 am
Oh come on!!!! I’m about to head over there…you better come!!!
I love this WOD too…maybe I’ll come back to the 6:00pm. And no more mocking me, my arms and belly need work and you know it.
January 11th, 2009 on 10:23 am
And Friendster is so 2004 HM. Facebook. Live in the now.
January 11th, 2009 on 10:50 am
I wanted to share a Crossfit success story with you all. Jen and Aaron, I know I mentioned to both of you that I was running the Disney Marathon today with the goal of proving that Crossfit alone was enough training even for endurance events. While I have run marathons in past and ran one in October, I did not run more than a Crossfit WOD for the last 2 months.
Today, I was able to break my personal best by 20 minutes and run my first sub 4 hr marathon. I attribute it completely to Crossfit’s ability to give me a stronger overall core limiting my aches and pains but also the crossfit mentality of stopping for a second and “getting back on that bar”. Thanks to all the coaches and athletes for helping me do this. Can’t wait to get back to the box.
January 11th, 2009 on 11:55 am
Great job Rich!!
January 11th, 2009 on 12:07 pm
That’s great rich. Sub 4 hours is a goal some people work for their whole life. Glad we could help. As the spring and summer approach I hope to do some more races, though of course not train for them other than CF.
January 11th, 2009 on 12:30 pm
Rich, absolutely amazing!!!
And huge kudos to everyone at the 11 am, especially Boston Mike with his muscle ups! I managed an 18:20 on this WOD with kipping pull ups, 95# clean and unassisted ring dips the first round, and the rest with the tan band.
January 11th, 2009 on 12:31 pm
rich, that’s awesome. congrats.
“Nasty Girls”
3 rounds for time
50 squats
21 pullups (green band) / 21 ring dips (blue band)
10 hang power cleans (65#)
17:20
January 11th, 2009 on 12:38 pm
“Nasty Girls”
3 rounds for time:
50 squats
21 pull ups (tan band)
21 dips blue band
10 hang power cleans 75#
21:48 (first WOD with tan band)
January 11th, 2009 on 12:43 pm
“Nasty Girls”
3 rounds for time:
50 squats
21 pull ups (blue band)
21 dips (blue band)
10 hang power cleans 95#
14:15
January 11th, 2009 on 12:44 pm
Good job Ana! Sharon – you totally rocked those Nasty Girls (hot).
50 squats
21 pull-ups (tan band)
21 dips (would have rather had a tan band, but had blue)
10 hang power cleans (started with 75# but decided that since I couldn’t breeze through them it was too hard….so changed to 65# which was def selling myself short)
13:25
I’ll be posting the pics soon on facebook, so if you ever want to see them, friend me! And since I don’t know everyone’s names please tag yourself! Emma Moburg-Jones
January 11th, 2009 on 12:47 pm
“Nasty Girls”
3 rounds for time:
50 squats
21 pull-ups (green band)
21 dips (blue band)
10 hang power cleans (55#)
January 11th, 2009 on 12:47 pm
forgot time – 14:44
January 11th, 2009 on 12:55 pm
It’s my fault Emma. If I had told you, you never would have let me keep it up … and we needed a picture of some PCF Nasty Girls today!
January 11th, 2009 on 1:09 pm
I’ll kill you in your sleep…whenever you decide to start drinking again…
January 11th, 2009 on 1:17 pm
“Nasty Girls”
3 rounds for time:
50 squats
10 Jumping Bar Muscle ups
10 hang power cleans (135#)
14:14
I doubt that the jumping bar MU’s are a legit scale, but they were hard enough on my shoulder that I felt it, but easy enough that I could finish the WOD. As Always I took too many breaks.
Great Job today 11am’ers!
January 11th, 2009 on 1:21 pm
“Nasty Girls”
3 rounds for time:
50 squats
21 pull ups (blue band)
21 dips (blue band)
10 hang power cleans 65#
21:02 (first WOD with tan band)
January 11th, 2009 on 2:32 pm
Rich,
that’s huge. nice work!
January 11th, 2009 on 2:37 pm
I was so excited I posted on the wrong day at first.
Registration for the qualifiers is up!!!
http://www.ennius.net/2009MAQualifiers.html
Get some!!!
January 11th, 2009 on 2:55 pm
16:08
115# Cleans
All else as RX’ed
January 11th, 2009 on 3:23 pm
Erika and I are now registered!
I celebrated with chicken fried steak. As the Capitol Barbell guys told while I was bitching about my poor performance yesterday, “155lb jerk wouldn’t be very heavy if you weighed 240lbs.” An excellent point. I might just have to shoot for 205 or so, but we’ll see how it goes.
See folks who didn’t work out this morning tonight.
January 11th, 2009 on 3:31 pm
Rich, excellent job on the Marathon.
Sharon, thanks for the props. Those things were brutal.
Emma, how do we friend you on facebook?
“Nasty Girls”
3 rounds for time
50 Squats
7 Muscle-ups/21 Pullups, 21 Dips
10 Hang power cleans 135/95 lbs
9:47
Completed all the Muscle Ups but only did 115# cleans.
January 11th, 2009 on 3:45 pm
Mike – Well, you need to have a facebook profile (which you should already have if you’ve been living in the last century). Then you just search for people on facebook with my name (I’m obviously the only one with this weird ass name) and “request my friendship.” I’ll accept and then we can be BESTIES and you can see all of the photo albums I have up. I plan to put an album up for every WOD with the name of the WOD and the date next to it.
Clear?
January 11th, 2009 on 3:46 pm
For every WOD I go to and am able to take pictures that is…
January 11th, 2009 on 4:13 pm
“Nasty Girls”
3 rounds for time:
50 squats
21 pull ups frist 11 or so of first round kipping, rest tan band. First4 of second reound kipping, all reaming PU tan band.
21 dips (blue band)
10 hang power cleans 105#
16:53
January 11th, 2009 on 4:13 pm
“Nasty Girls”
3 rounds for time:
50 squats
21 pull-ups (blue band 1st 2 the green on last)
21 dips (blue band)
10 hang power cleans (115# 1st the 95# for last 2)
January 11th, 2009 on 4:28 pm
Friendster, facebook, they are all the same!
January 11th, 2009 on 4:58 pm
Falso
January 11th, 2009 on 5:25 pm
“Nasty Girls”
)
3 rounds for time
50 Squats
21 Pullups, 21 Dips (deadhang
10 Hang power cleans (scaled-95 lbs)
20:03
Nasty… as in nasty I need to work on my kipping.
January 11th, 2009 on 6:32 pm
Emma, yes, I have facebook…
January 11th, 2009 on 7:00 pm
“Nasty Girls”
3 rounds for time
50 Squats
21 Pullups, 21 Dips (1st round tan band, 2nd and 3rd rounds blue band) on both
7 Hang power cleans (1st round 135 2nd and 3rd rounds 115)
20:25
January 11th, 2009 on 7:05 pm
“Nasty Girls”
3 rounds for time
50 Squats
7 Muscle-ups/21 Pullups, 21 Dips (tan band on the dips)
10 Hang power cleans 135/95 lbs 65lbs
16:44
January 11th, 2009 on 7:06 pm
“Nasty Girls”
3 rounds for time
50 Squats
7 Muscle-ups/21 Pullups, 21 Dips NO bands!!
10 Hang power cleans 115lbs
22:57
January 11th, 2009 on 7:17 pm
“Nasty Girls”
3 rounds for time
50 Squats
21 Pullups, 21 Dips instead of the muscle-ups
10 Hang power cleans 115#
19:09
Congratulations Rich!!
January 11th, 2009 on 7:39 pm
Nasty Girls
3 rounds:
50 squats
subbed 21 pull ups, 21 dips (ring dips with the tan band)
10 hang power cleans, 95#
17:49
Great job today guys. Everyone looked great.
And congrats, Rich. Awesome job.
January 11th, 2009 on 8:06 pm
Rich – awesome. Congratulations.
And nice job to everyone at the 6pm . . . ring dips are officially worse than Burpees, and chest to bar pullups change the entire face of a workout.
January 11th, 2009 on 8:22 pm
Congrats, Rich! Your success fires me up for the Cherry Blossom 10k in April!
“Nasty Girls”
3 rounds for time
50 Squats
21 Pullups, 21 Dips instead of the muscle-ups
10 Hang power cleans 135#
19:30
Ring dips were killer – was doing sets of 1 and 2 for the 3rd round.
January 11th, 2009 on 8:32 pm
“Nasty Girls”
3 rounds
50 Squats
21 Pullups (Green Band), 21 Dips (short box)
10 Hang power cleans 45 lbs
16:52
(Ok… I need to stop saying that I can do more weight and actually start doing more weight!!)
January 11th, 2009 on 8:46 pm
“Nasty Girls”
3 rounds for time
50 Squats
7 Muscle-ups/21 Pullups, 21 Dips
10 Hang power cleans 135/95 lbs
22:42
Did the 21 pullups with the green band. I think this is the most pullups I have ever done with the green band in a WOD. For this many pullups I would normally do jumping. Speaking of jumping, that’s how I did the ring dips and used 115 on the cleans. On the first set of squats I managed to do the first 25 unbroken which is definitely a PR!
January 11th, 2009 on 9:11 pm
“Nasty Girls”
3 rounds for time
50 Squats
21 Pullups, 21 Dips instead of the muscle-ups
10 Hang power cleans 135#
26:02
I don’t like nasty girls.
January 11th, 2009 on 9:18 pm
“Nasty Girls”
50 squats
21 pullups (kipping, jumping, blud band)
21 dips (green band, switch to box dips after first round)
10 hang power cleans 95#
This was the first time hang power cleans felt natural, like maybe I’m getting the “hang” of them.
19:17
January 11th, 2009 on 9:40 pm
Nasty Girls
3 rounds for time
50 Squats
21 Pullups(Green Band), 21 Dips (Blude Band)
10 Hang power cleans (1st 2 rounds 65lbs – Last round 55lbs)
January 11th, 2009 on 9:57 pm
I am glad we can all agree that ring dips were created by the devil. I’m pretty sure there is a fifth horseman of the apocalypse: death, famine, pestilence, war, and ring dips.
I was also doing sets of 2 and 3 at the end. And I did chest to bar pull-ups the whole way which meant I was reduced to sets of 3 on pull-ups at the end which hasn’t happened to me since 2005. Nice. It would have been faster if I did muscle ups, but as this workout made clear, it’s more important I work on ring dips and chest to bar pull-ups.
“Nasty Girls”
3 rounds for time
50 Squats
21 Pullups, 21 Dips instead of the muscle-ups
10 Hang power cleans 135#
17:23 or some such thing. Even managed to do the last set of power cleans unbroken, so it’s really just the dips/pull-ups.
January 12th, 2009 on 1:28 am
“Nasty Girls”
3 rounds for time
50 Squats
21 Pullups (green band), 21 Dips (blue band) instead of the muscle-ups
10 Hang power cleans 65#
20:25
January 12th, 2009 on 8:27 am
20:15
HPC at 115 lbs
1st round pullups BW, 2nd and 3rd blue band