CrossFit South Brooklyn

Established 2007

“Nasty Girls”

Posted on

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Accessory work
Foam Roll!

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I'd like to officially introduce Margie Lempert as one of the CFSBK coaches!  Margie has been a dedicated athlete and instrumental figure in our program since day 1.  Bringing with her a wealth of knowledge about nutrition and agriculture, Margie is sure to introduce many new and creative programs for the benefit of all our athletes. Please welcome and congratulate her into this new stage of her life!

Comments

  18. Nasty Girls16:44as modified as could be.Used the green band for the pull ups, tan band for the last set of dips and 95# on the hang power cleans.Just when I was feeling good about making some progress the nasty girls come and slap me with a dose of reality.

  19. Nasty Girls18:38subbed 2:1 pullups/bar dips for MU’s67# H pwr cleansFelt good overall, though I was singling a lot of pullups cause my cycling is not dialed in yet. Next time the goal is to string more together and use 70# for the cleans, which I should have done tonight.

    I like this WOD.

    Thank you all so very much for your congratulations and support – I am honored. As I’m sure you know, I feel tremendously connected to this community: who we are, what we do and how we do what we do coalesce in a way that is profoundly unique. I still haven’t found words to put to it, which I sort of think is ok – it means that what we are a part of is greater than language. David houses us in his generous spirit, and we all absorb and reflect back that spirit to one another. An easy but uncommon choice. What’s even more remarkable is that we are able to maintain this spirit even as more and more people come through our door. I hope this is always true, that we will always find strength from each other even as we extend our arms to someone new.

    I look forward to learning from David and Shane and Jacinto and each person at SBK.

    Ok, enough of that lovey dovey shit – now I get to kick your asses – officially!

  20. 9:36 as RX’d

    Muscle ups felt so much better this workout. Did the first two rounds unbroken then did them as quick singles the third. The goat Wods have definitely helped my muscle ups, too bad double unders are still a work in progress.

  21. nasty girls. i can think of some other names for this one.

    12.14muscle ups modified from kneeling. 95lb hpc’s

    great WOD.

    thanks gillian for the tips on muscle ups. great stuff.

  25. Margie u rock girl!! I welcome a good butt-kicking.

    Nasty girls 18:35, modified with negatives, and pull-ups instead of MU.

    This was a fun wod. I think I could have gone a little heavier on the cleans but they still kicked my butt no my grip. The kipping pull-ups were hard tonight after the squats left like I was doing weighted PU! lol

    see you guys saturday,

    Juliana

  26. Margie u rock girl!! I welcome a good butt-kicking.

    Nasty girls 18:35, modified with negatives, and pull-ups instead of MU.

    This was a fun wod. I think I could have gone a little heavier on the cleans but they still kicked my butt no my grip. The kipping pull-ups were hard tonight after the squats left like I was doing weighted PU! lol

    see you guys saturday,

    Juliana

  27. Nasty Girls, first time with both this WoD and full muscle-ups in a workout. Was fun, muscle ups were challenging, and I’m not at all pleased with the numbers: 19:32.

    Looks like more muscle ups are on the menu!

  29. congrats margie!

    14:55, first 2 sets were muscleups last set was pullups/dips.

    really enjoyed the muscle-up lesson, have a much better idea of how a good muscleup should look/feel. looking forward to practicing!

  31. I too really enjoyed the muscle up lesson. It helps to break it down, for me, at least– and even better for those of us who aren’t there yet to have a progression we can follow to get there. Thanks Gillian and Coach Margie for help with that.

    The WOD was awesome, but boy are my arms shot. I keps the cleans to 35lbs because I’ve really struggled with the form. Last night it was a lot better than it has been, so maybe its clicking. Did dips on the tan band. Could have done it without for first round but was a mess by the last. Blue band for the pullups. 15:26

  33. Margie:Paleo is going well…..but it’s inconvenient to give up the dairy (not even sure if I want to!)

    I ran across a blog from a lady here in San Diego that orders one half of a grass fed/finished bison from Montana twice a year. Luckily, I got in on the order delivered last weekend. ($6 per pound…not bad!) Now my husband and I just have to figure out how to cook bison roasts, steaks, ribs, etc. (That’s where you would come in as our chef.)

    Have a great holiday and New Year!Cynthia CFSD

  34. That’s fantastic!

    You can prepare bison just like grassfed cow meat. But remember that it’s much leaner, so the cooking times will be shorter. You do not want to dry it out – not so tasty. low and slow is good. Have you had bison? It’s somewhat gamey – pretty strong flavor. So I’d say think of lamb when you’re seasoning. It’s nice with sweet and smokey spices.

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