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Sun

October

18

"Nasty Girls" E-mail

Strength: Push Jerk, 5-5-5 reps

WOD:

 

"Nasty Girls"

3 rounds for time of:

50 air squats

7 Muscle-ups

10 Hang power cleans (135/95)

Nasty Girls...[wmv][mov] ~CFHQ

Compare to 090728

Post time to comments.
Vaty hitting 100kg on the overhead squat!  This man is TALL folks, so that 225lbs had to travel quite a ways.  He is quite flexible for being so tall, which serves him well in the olympic lifts.
Comments
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Thomas VanNort  - Nasty Girls   |October, 21 2009 - 11:42 pm
avatar 13:26
Black Band PU - Box Dips
115# Power Cleans
Thomas VanNort  - Push Jerk   |October, 21 2009 - 11:43 pm
avatar 135# PJ's
Jared Muse  - Nasty girls   |October, 20 2009 - 6:22 pm
avatar rx'd 13:17.
I did 1st 7 muscle-ups unbroken
shanna lakin  - Nasty Girls   |October, 20 2009 - 5:28 pm
avatar PJ 93-103-108 (PR)

Nasty Girls - 18:59, 93#, 3x pu/assist RD

this workout just keeps getting longer for me :upset
Travis Bow  - nasty girls   |October, 20 2009 - 1:58 pm
avatar 135 lb, 21 pullups/dips- 19:26. Dips and pullups killed me
Laura Oestmann  - "Nasty Girls"   |October, 20 2009 - 9:22 am
avatar Push Jerks - 3x5 50#

WOD: "Nasty Girls"
3 rounds for time of:
50 air squats
7 Muscle-ups
10 Hang power cleans (135/95)

16:57 on WOD
3 pull-ups and 3 dips for each ring dip (used yellow band and did dips with feet on floor)
40# for cleans
Kim Boag  - Nasty Girls   |October, 20 2009 - 7:55 am
avatar PJ: 73-83-93
WOD: 24:14 w/83# and pretty much real muscle ups; I got a bit of a jump off the weight plates, but still, 7 is a freakin' lot! Thanks everyone for the encouragement :zzz
Mandy Hayes-Chandler  - nasty girls   |October, 19 2009 - 10:44 pm
avatar push jerk: 53, 63. 73
16:20 WOD
53#
used blue band and also green band.
it/I felt screwed up...idk if its becuase i just got back from vacation or if I was just off??
there is something wrong with me?!
Brice Collier  - nasty   |October, 19 2009 - 8:38 pm
avatar push jerk: 205X5

nasty girls Rx'd: 7:20
Chris Jurrens  - Nasty Girls   |October, 19 2009 - 6:44 pm
avatar PJ: 155-185-205
15:10 w/ JMU's & 7 Dips
Kris Hapgood  - Nasty Girls   |October, 19 2009 - 6:35 pm
Strength: Push Jerk, 5-5-5 reps
33-43-53

WOD:
"Nasty Girls"

3 rounds for time of:
50 air squats
7 Muscle-ups
10 Hang power cleans (135/95)

20:40 with band assisted pull-ups, box dips, 53#
Alyssa Collins  - Nasty Girls   |October, 19 2009 - 6:29 pm
avatar Strength: Push Jerk, 5-5-5 reps
43-63-73 (PR)

WOD:
"Nasty Girls"

3 rounds for time of:
50 air squats
7 Muscle-ups
10 Hang power cleans (135/95)

15:34 with band assisted pull-ups, assisted dips, 53#
TIA JOHNSON  - Nasty Girls   |October, 19 2009 - 6:10 pm
avatar AM - 4 mile run @ 8:57 pace

Strength: Push Jerk, 5-5-5 reps
63-83-93

WOD:"Nasty Girls"
3 rounds for time of:
50 air squats
7 Muscle-ups
10 Hang power cleans (135/95)

12:39 w/ 21 green band PUs & 21 assisted bar dips per round, 63# HPC

So I watched the video of the "Nasty Girls" and was all pumped up about today's workout!! In my mind I'm saying "I think I can, I think I can".....oh boy was I living in a dream world! Today, I felt like a strong person trapped in a weak person's body. So the quest for a stronger upper body continues.....
Jo Bittle  - Nasty Girls   |October, 19 2009 - 6:04 pm
avatar PJ: 73-83-93
WOD: 18:50 w/73# Blue&skinny black pull-ups/assisted dips
Daniel Stephenson  - NASTY!!!   |October, 19 2009 - 5:50 pm
avatar Push Jerks 3X5
135#-155#-135#

19.30 on the WOD

95#
Kipping pullups. I refuse to use the bands or jump. I can kip and I need to get better at it!
Celeste P  - Nasty Girls   |October, 19 2009 - 5:47 pm
avatar PJ 33, 43, 43# (?- i think)

WOD

21/21 black band pull-ups & assisted dips, 53#

31:37
Daniel Stephenson  - WOW!!!   |October, 19 2009 - 5:52 pm
avatar Way to gut it out and finish it out! I was impressed!

ock
Kim Boag  - Way to go!   |October, 20 2009 - 8:01 am
avatar I was so impressed by you last night Celeste! You showed a ton of heart and perseverance. Keep up the great work; I can already see lots of improvement :grin
Jennifer Penland  - Brussels Sprouts   |October, 19 2009 - 5:01 pm
avatar I can't believe that in half a century of living I have never tried brussels sprouts. Try Kim's roasted brussels sprouts - they are AWESOME and easy to prepare! And the chicken is awesome, too! Thanks for sharing the recipes.
Kim Boag  - Thanks!   |October, 20 2009 - 8:04 am
avatar I'm so glad you liked them!!! Did you ever try the pumpkin chili?
Lindy Lou  - Nasty Girls   |October, 19 2009 - 4:22 pm
avatar Strength: Push Jerk, 5-5-5 reps

Worked up to 73#

WOD:

"Nasty Girls"

3 rounds for time of:
50 air squats
7 Muscle-ups
10 Hang power cleans (135/95)

Time: 16:53, blue band pu/assist bar dip combo, 63#

Everyone did such a great job today! Thanks to Tia and Jason for keeping after me through this one.
Kameron Rosenau  - Nasty Girls   |October, 19 2009 - 3:11 pm
avatar Push Jerk: 155. 175, 205

WOD: 8:46 rx'd after the debacle that was Nate I finally honed in those muscle up skills.
Waders -  - nasty girls   |October, 19 2009 - 12:02 pm
avatar pj 135lb 3x5, nasty girls 13:39 Rx, that is a heavy clean for a little dude like me
Tom Russell  - Little dude   |October, 19 2009 - 1:49 pm
avatar From one "little dude" to another, nice job.
Emily Borders  - Nasty Girls   |October, 19 2009 - 9:42 am
avatar Push Jerks, 3x5--73-83-88

Nasty Girls-12:10 with 73# ( big black band pull-ups and assisted dips)

So glad my band PU and assisted dips didn't intimidate you too much Laura. I know smaller classes can be rough.
Laura Rankin  - Nasty Girls   |October, 19 2009 - 8:56 am
avatar Push Jerks, 3x5--93-103-108 (PR)

Nasty Girls-11:44 with 93# and assisted muscle ups
David Jordan  - Nasty Girls   |October, 19 2009 - 8:02 am
Push Jerks 3X5
135-135-135

12:49 on the WOD
WOD: "Nasty Girls"
3 rounds for time of:
50 air squats
7 Muscle-ups
10 Hang power cleans 135
Scaled muscle-up to 1-for-1 pull-up, bar dip
Tom Russell  - PJ; "Nasty Girls"   |October, 19 2009 - 7:01 am
avatar Strength: Push Jerk, 5-5-5 reps
105-115(f)-105

WOD: "Nasty Girls"
3 rounds for time of:
50 air squats
7 Muscle-ups
10 Hang power cleans (135/95)
Scaled muscle-up to 1-for-1 pull-up, ring dip
Hang power clean to 105#
11:10

Finished with 3 rounds of 7 pull-ups/bar dips.
Amanda Filbeck  - Nasty Girls   |October, 19 2009 - 6:18 am
avatar Strength: Push Jerk, 5-5-5 reps
(43#, 53#, 63#) - goofed on first two sets - Push Press

WOD:
3 rounds for time of:
50 air squats
7 Muscle-ups (replaced with blue band pull-ups / box dips)
10 Hang power cleans (135/95)

12:52 (53# Hang Power Cleans)
Timothy Blackwell  - "Nasty Girls"   |October, 19 2009 - 6:13 am
avatar Warmup: 155, 175, 155

WOD: 10:48 Rx'd
Randy Shrauner  - "Nasty Girls"   |October, 19 2009 - 5:48 am
avatar Push Jerks 3X5
135#-135#-145#

12:45 on the WOD
(Green Band & Toe Touch Dips)

15:10 back on July 28!
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