3 Rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans 135/95
Post Rx and time to comments.
Compare to 12.11.08
Happy Birthday Chris Artis!!
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Eva T., Nicole and Annie do "Nasty Girls" Crossfit.com
Do Nothing for 2 Minutes via Crossfit.com
Piano Stairs Youtube
Jenna J says
@David (re: your question from yesterday) I am planning on going to the Shambhala Center in Manhattan next Tuesday night for open meditation
Fox says
I was just thinking, “I wish Shambhala had afternoon classes for us non-9-to-5ers š “
They do! I may register for thishttp://www.ny.shambhala.org/program_details.php?id=52576&cid=202
Noah says
How badass is it that Eva T., Nicole, and Annie don’t just do muscleups in that video, they do suuuuper slowwww strict muscleups.
Ouch.
Bethany says
Lovely Tough Titsday with the ladies last night. After some jump rope silliness, we went for a heavy single on press. I hit 63 which was really exciting because I’ve been stuck in the mid to low 50s for a while now. Ariel and Robin both PR’d on their presses. (attn J-Bails shoulder: heal soon!) Then we moved on to deadlift, worked on our setup, and practiced the halting deadlift, which really pointed out some weakness in my low back/lats (in general and due to monday’s burpee/DL wod).
danh3 says
Did the noon class with Margie today. Was nervous abt doing this right after cindy yesterday but felt good after warm ups.
Hit all my squats with good depth hit all my muscle ups strict, (maybe a little bend in elbows to start) will start with rings higher next time and did the cleans at #95.
Really happy with my progress on cleans and mu’s/
Finished in 11:08
Shane says
Meditators!!! Mount up.
I took Shambala’s “Learn to meditate” class (12p-1p) on Sunday a few weeks ago and really enjoyed it. It’s like our Teaser class for meditation.I’d like to go back again for it and then start making the Sunday sitting (9a-12p) a reality.
Dave, you usually have Sundays off right? I’d be in for going back. I can’t go to their weeknights at all which is a bummer
Rob Is says
Here’s a meditation place down the street (Carroll and 3rd) I’ve been wanting to visit:
http://www.brooklynzen.org/zen/meditation_schedule
David, if you want to hit it together, I could use some peer motivation.
Paul Baumeister says
Had another play date with the kids at Eugene CrossFit (not trying to make you jealous, Laurel! š ) and got to do my first Bear Complex!
Warmup: Musical med balls and a 400m run
Skill work: muscle-ups
WOD: Bear Complex version of 5-4-3-2-1 of Power Clean, Front Squat, Overhead, Back Squat, overhead and after each set of this we did 5-4-3-2-1 of pull-ups, muscle dips and ring dips. OOF! 75# for rounds 5-3 and then dropped to 65#. Used blue band and modified muscle-ups. Finished in 11:16.
Cash out: 3 rounds of 20 situps, 20 lunges and 20 superman
Chris A. says
7 a.m. pre crossfit warm up:Three rounds, not for time:Shake icy mess out of two hemlock trees in backyard.Shake icy mess out of four arborvitae bushes in backyard.Use long stick to beat tree branches and bushes as to rid the rest of icy mess.Two-minute prayer for non-shakable, non-beatable vegetation and for roof groaning under weight of increasingly heavy snow/ice/rain mix.
Noon crossfitInchworm, scap push up, regular push up, broad jump warm up.āNasty Girlsā WOD for a nasty day:Squats were, as always, more tiring than expected. The floor assisted āmuscle upsā were fine. The cleans at 115# started out ok, I guess, but then got sloppy and then, Iām afraid, downright nasty. Probably should have scaled to 95# for formās sake. The bad stuff shows in the time: 13:15.
My forearms were noodles after, but Iād promised myself Iād do some pull-up work after class. And I donāt like to break promises to myself. But took it easy. Five kipping pull-ups on the minute for seven minutes.
And thank you Crossfit South Brooklyn for the birthday shout out on the website today!
Laurel says
Little nasty girls: 8:10.30 squats, 4 muscle-ups, 6 mid-hang cleans 95lb
This was the right Rx for me – I got to work my muscle-ups, but was able to keep moving. I scaled the rest of the movements to keep everything balanced and because I suspected that the squats and cleans were designed purely to fatigue out the hips and grip to make the muscle-ups harder. This proved true.
Came in tired and left feeling fairly up-beat. nice workout.
Noah the MuscleChump says
A big fat DNF for Nasty Girls, which was, as expected, nasty.
Probably not the best idea for my first exposure to muscleups in 3+ months to try and hit a bunch of them in a WOD. My technique was all over the place, and hauling around extra dough from my weight gain didn’t help. The most frustrating part is that by not scaling intelligently (like Laurel who is infinitely smarter than me) I got very little metabolic work in the workout- I spent most of it pacing around waiting for my muscleups to fly back from their extended vacation. I think their flight was delayed by the snow.
A good lesson- scale, scale, scale, especially after a long layoff.
I’m just trying to get through the rest of this “crush” week with my some shred of dignity intact. The backoff week and subsequent new cycle are quite needed for me to build slowly.
Thanks to all my fellow 5PMers who stayed with me and kept the motivation and goodwill high. I’ll do better next time!
Robin says
Noah, you are a champ. Case closed.
I found this wod scary going in. I blame the video of the inspirationally strong ladies who looked amazing and exhausted by the end. I felt ultra-dread as the clock ticked down and was happily surprised at the end that, although I was sore, I did not actually die.
Nasty Girls – 10:19mu from floorcleans @ 65#
My squats were springier than I thought they’d be with my wonky quads. The muscle up from the floor still feels strange, probably because I don’t have the strength yet to really use my arms more than my feet. And I went light on the cleans with because my wrists were feeling tender– I did them unbroken except for 5 and 5 in the last round, so I probably could have gone a little heavier.
To hop on the meditation train, if you’re really looking to go deep, check out the Vipassana Meditation Center up in the Berkshires – http://www.dhamma.org/ — Will and I went to the one in Italy a few years back for 10 days of silent meditation. The idea of Not Talking At All For A Week and A Half was fairly daunting going in and overall one of the more difficult things I’ve done in my life, but also one of the more rewarding. You’re in bed by 930pm! They wake you up at 4am every day, but honestly, I’ve never slept better in my life. It erased the bags from under my eyes. Not kidding. (oh, it also gives you some amazing head space, but mostly the eye-bag eraser is my big takeaway…)
Samir Chopra says
Goshdarn, this was hard. I wasn’t even sure if I still had muscle-ups after such a long break so I knew I was going to scale down. Margie suggested I do 4-4-4. When things got going, I failed twice on the second round, and then twice again on the third round (and muscle-up fails tire you out more than a successful muscle-up). Margie was kind enough to suggest I scale down again.
So in the end this is what I got:
16:06 with 4-3-1 muscle-ups, 115# cleans.
I should probably have done cleans at 105#. The whole thing was painfully slow and hard, and I really felt like I took forever. But still, it was all good at the end.
David Osorio says
Holy Shit!
Pendlay is having a clearance sale, they’re practically giving away weightlifting shoes:
http://www.muscledriverusa.com/diit.html
David Osorio says
Also- im in for Meditation. I will be working on Sundays for the foreseeable future, Friday is my only day off. Im down for Shambala or BK!
David Mak says
My first Nasty Girls11:02 with MU’s from the floor and 115# cleans.
Rob Is says
Strength Intensive cycle B: recovery day
Squat: 205x3x3My bar math really sucks. Especially if I’m a bit tired or stressed from work. Did 225 the 1st set and was concerned as to why 205 felt so heavy.
Bench: 145x5x3Pretty solid. Got a “tighten up” correction and knew what it meant.
Cleans: 60K (132#): got weird. Got into my head. Settled down. Did it.
————-
I didn’t get to do a Paleo challenge update yesterday as I was reading everyones posts all day long. Great stuff.
Going good. Performance was number 1 goal and the strength cycle is going better than I could have hoped. I’ve been really solid with the basics (no grains, legumes, refined sugar) and my dairy intake has actually been less than I planned. I have not leaned out as much as I would like, but that is goal number 2– if I gain weight and do not add fat I would be very happy, so if my body comp stays stat and I add mass– Awesome.
Other positives have been extra, more consistent Ā MWod stuff, getting my meditation practice back on track and having a very solid Paleo Solution supplement regimen.
More of a struggle is sleep. Some days are good, but even with 200-400 magnesium AND natural calm i can have trouble falling asleep. I also have those week nights when I just don’t want to go to bed early. Falling asleep has at been better the last 10 days or so (?)
Booze, very moderate and while I was sick, less than planned. This last week, too many days.
I’ve done very little fruit, but I am definitely more inclined to eat yams for performance than worry about carbs. Definitely happy to be keeping the sugar monster at bay. That was a huge win in October and I’ve kept it strong since.
I do have a planned dessert on Feb. 13th for the Bean’s b-day. That will be that until March.Ā
Rolando (Ro) says
I Rx’d a 9:20. I hadn’t done muscle ups in a few months but I have been working a lot on pullups and other complementary movements, so it wasn’t too hard of an adjustment. I did them dead-hang. I am looking forward to learning how to string them together with kips to reduce my time.I’m the new kid on the block. So far so good. Great to meet you all. Cheers
Rolando (Ro) says
I just read Noah’s comment. His effort on the MU’s was commendable, and I saw him attempting to do them til the final second. That’s what cf is all about. We’re not winning any awards or money for our times. It’s about effort, progress, and self-satisfaction.
Fox says
Rx’d10:34(24?) have to double check
1st rnd MUs unbroken, after that broken, and HPCs broken more than I wanted
Thanks, Ryan, for doing this with me.
Jess says
Warmup:-droms-3 rounds of: 5 inchworms, 5 scap pushups, 3 pushups, 20′ broad jump
“Nasty Girls”10:31 at 95lbs and modified mu’s.-surprisingly, the hardest part for me was the squats. Still recovering from Sunday, I guess. The assisted mu’s were good. Used the ring row positioning with butt down for my mod. I felt pretty strong with the pull and I tried to be strict with the push up from the dip–hard stuff, but I’m pretty sure I got a couple completely strict. I really need to work on my lock out position at the top though. I’m afraid I might be just shy. Next time, I’ll ask one of them fancy coaches to keep on eye that for me.