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Wed

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The Nasty E-mail

Some of our trainers and competitive crossfit athletes will be getting together tonight at the 4:30 and 5:30 classes to demonstrate "Nasty Girls" the workout.  Ed will be in the house filming for a new video as well.  Please come out and join us, watch these monsters tackle this WOD, and have fun!

Strength:

Overhead Squat 5-5-5 (75/80/85%)
add 5-10# from last cycle, rep max 3rd set

Newbies find 5RM for the day

WOD:

3 rounds of...

50 air squat
10 Pull-ups
10 Push-ups
10 DB Hang power clean

*Competitors do "Nasty Girls" as rx'd

Compare to Monday 10-19-09

Daily Challenge:  monkey bar traverses, get 3 down and back

Post loads and times to comments.

 

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Say what you want about the range of motion on some of their exercises, these people are fit!  And I like how they are working in multiple planes of movement...
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Karen Brown  - The Nasty   |August, 3 2010 - 9:01 pm
avatar OHS worked on 1RP 68# Pathetic!!!!

WOD: 10:00

50 air squats
10 pullups w/blue band
10 knee push ups
10 db hang power clean 20#
B. J. Bender  - No good nasty girl   |July, 29 2010 - 5:05 pm
avatar Nasty Girls - 9:37 -pr -rx'd
Kristen Dolf  - the nasty   |July, 29 2010 - 9:11 am
avatar 3RFT
50 air squats
10 pullups
10 push ups
10 db hang power clean

7:43, 25#
*ps, not a fun wod to show up late and jump into!
Brice Collier  - Nasty Girls   |July, 29 2010 - 7:23 am
avatar Nasty Girls- 5:50 (PR by 1:30)
Michael Chandler  - nasty   |July, 28 2010 - 10:52 pm
avatar 9:30
no regular muscle ups, 5 bar muscle ups
50 air squats
10 pull ups
10 hang cleans 30# db
Jeremy Thompson  - Nasty Girls   |July, 28 2010 - 10:40 pm
avatar Overhead Squat: 5-5-5
130-140-150

WOD:
12:22 Rx'd
shanna lakin  - ohs/nasty girls   |July, 28 2010 - 10:39 pm
avatar OHS 103-113(f4) -118

Im such a bonehead i always lose focus in the middle set.

10:01 25#

I have done "nasty girls"at least four times and the scaling/subs has yet to be the same. I like this one best though i think.
Mai Muse  - Ms. Jackson if you're Nasty   |July, 28 2010 - 10:25 pm
avatar Strength: Overhead Squat-5RM 35#

WOD:
3 RFT
50 air squat
10 Pull-ups
10 Push-ups
10 DB Hang power clean

8:36-10#, ring rows, knee push ups
Jarred Smith  - Nasty Girls   |July, 28 2010 - 9:42 pm
avatar OHS 5-5-5
130-140-150

Nasty Girls:
13:04 rx'd

First time rx'd so PR. Got stuck on my last muscle up and had 4 failed attempts that took a couple minutes...yikes
Emily Borders  - The Nasty   |July, 28 2010 - 9:25 pm
avatar OHS- 43-53-63(f3)

WOD: 12:01 with BLUE BAND! and 20#, knee-pu

Ed's creativity has inspired me. I think next week I will take some up close footage of the yoga class and edit a nice video. Should be fun.
Jo Bittle  - Great Idea!   |July, 28 2010 - 9:56 pm
avatar Definitely NOT going to Yoga next week either then...
shanna lakin  - im with jo   |July, 28 2010 - 10:41 pm
avatar Nice pullups girl
Jo Bittle  - The Nasty   |July, 28 2010 - 9:12 pm
avatar OHS: 58-63-68

WOD: 9:40 w/25#DB, Purple Band PU's
Ryan wilkinson  - Nasty Girls   |July, 28 2010 - 9:09 pm
avatar 14:00 its a PR but my conditions sucks right now. First round and a half was good then I hit a huge wall. Oh well, lots of fun. Thanks Ed!
Jared Muse  - Nasty Ladies   |July, 28 2010 - 8:38 pm
avatar 9:03 rx'd pr

last time 13:17

Thanks Ed for filming the video. Hopefully you got a lot of footage of me with my shirt off.
Brad Kilman  - nice time!   |July, 28 2010 - 10:23 pm
avatar real nice, clark.
Charles Te   |July, 28 2010 - 8:31 pm
avatar Strength: OHS 5-5-5 (75/80/85%)
95-100-105(6)

WOD:
3 RFT
50 air squat
10 Pull-ups
10 Push-ups
10 DB Hang power clean

8:09, 30#
Adam Borders  - Doing The Nasty   |July, 28 2010 - 8:08 pm
avatar OHS: 110-115-120(2) shoulders were smoked!

WOD: 11:09 30#
TIA JOHNSON  - The Nasty   |July, 28 2010 - 7:50 pm
avatar Strength: OHS 5-5-5 (75/80/85%)

93-98-103(3)(f4)

WOD:
3 RFT
50 air squat
10 Pull-ups
10 Push-ups
10 DB Hang power clean

8:35 w/ 25# DBs
10/19/09 - 12:39 w/ 21 green band PUs & 21 assisted bar dips per round, 63# HPC

DB HPCs looked horrible today....wrists were weak and DBs were unstable....should have kept wrists wrapped after OHS! Excuses, excuses....yeah, I'm full of them this week
Lindy Lou  - The Nasty   |July, 28 2010 - 7:22 pm
avatar OHS 5-5-5 (75/80/85%)
43-53-63(PR)

WOD:
3 rounds of...
50 air squat
10 Pull-ups
10 Push-ups
10 DB Hang power clean

Time: 11:49, 20# DB
Last Time: 16:53, blue band pu/assist bar dip combo, 63#

Got about 4 hours' sleep today, so I'm feeling okay about this. Great to see everyone else smoke this one!
David Penland  - OH SO NASTY!   |July, 28 2010 - 6:46 pm
avatar OHS - 75-95-115(3)

3RFT
50 air squats
10 pullups
10 push ups
10 db hang power clean 30#

8:21
Jason Greenwood  - Nasty Girls   |July, 28 2010 - 6:34 pm
avatar Strength:
Overhead Squat 5-5-5 (75/80/85%)
75, 85, 95 PR

WOD:
15:09 with 95# and MU's PR
kim sullivan  - nasty..   |July, 28 2010 - 3:21 pm
avatar ohs: 73, 78, 83

wod: rx'd @ 15# 9:36 (i should have used 20-25 but honestly was scared to death of this wod and had never done it before, so was not sure and went lighter....)

i did do some monkey bar traverses but on a different area of the bars drew found for me to try it on
Laura Rankin  - Nasty   |July, 28 2010 - 1:15 pm
avatar OHS--73-78-83 (Wow these were horribly hard today, even more than usual.)

WOD: 9:47 with 25# DBs (should have done 30#, but those just land so hard on the shoulders--ouch!)

Dear Air Squats,
Why have you left me? We used to be such good friends. Maybe it is because I left you out of nearly 2 weeks of wine and over eating and you are now having your revenge. Please come back. I promise to never leave you out of my life again.
Signed,
Sincerely regretful
Kevin Jones  - 2000m Row TT   |July, 29 2010 - 5:04 pm
avatar Strength: 5x5 OHS (45# Bar) No real history with OHS so I just stuck with the bar.

Have had issues with my mid-line hernia the last 2 days so no work done. Today I decide to do a 2000m Row TT with 1000m warm-up 1000m cool-down. Will do DL's or OHS for strength later.

2000m Row TT: 7:19.8 (149.9 500m avg)
Waders -  - nasty girls   |July, 28 2010 - 12:34 pm
avatar OHS 130-140-150

Nasty girls 12:26 Rx pr (previously 13:39
Air squats could've been much faster i just mentally failed
Brad Kilman  - Nasty Girls   |July, 28 2010 - 11:23 am
avatar OHS 5-5-5
155-175-195

Nasty Girls:
13:04 rx'd, haven't tried this in a couple of years, so this is a first time rx'd PR.
Tyler Azevedo  - OHS; The Nasty   |July, 28 2010 - 10:22 am
avatar OHS 95-105-120 (old 1 rep max is now my 5 rep max! woo hoo!)

WOD:
3 rounds of...
50 air squat
10 Pull-ups
10 Push-ups
10 DB Hang power clean

14:30 w/ 30#
Kent Buchanan  - The Nasty   |July, 28 2010 - 10:18 am
Strength: Overhead Squat 5-5-5
75-85-95 (this is a 5RM and PR as it is my first time doing OHS with more than just the bar)


WOD: 3 RFT:
9:24 (40# dbs)
Tom Russell  - OHS; Kind of Dirty but not Quite Nasty   |July, 28 2010 - 9:03 am
avatar Strength: Overhead Squat 5-5-5
125-135-145(5RM)
1RM on 1/18/10 was 135#

WOD: 3 RFT:
7:57 (40# dbs)

Thanks, Coach Rankin.
Amanda Filbeck  - OHS; Squat, Pullups, Pushups; Power Clean   |July, 28 2010 - 8:23 am
avatar Strength: Overhead Squat 5-5-5 (75/80/85%)
53,63,73

WOD: 3 RFT:
- 50 air squat
- 10 Pull-ups
- 10 Push-ups
- 10 DB Hang power clean

14:29 (20# DBs )

Compare to 10/19/2009:
12:52 (53# Hang Power Cleans, blue band pull-ups, box dips)
Ryan Smith  - The Nasty   |July, 28 2010 - 7:54 am
avatar OHS 65-75-75

3 rounds of...

50 air squat
10 Pull-ups
10 Push-ups
10 DB Hang power clean 25#db

14:35 - a good burner.
David Jordan  - The Nasty   |July, 28 2010 - 6:33 am
OHS 75-85-95

WOD: 9:45 with 50 db's 12:49 on 10-19-09 scaled to 1 pu and 1 dip per muscle up and 135 on the cleans.

3RFT
50 air squats
10 pullups
10 push ups
10 db hang power clean
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