2014 Regionals Event #3
Nasty Girls V2
3 Rounds for Time:
50 One-Legged Squats (Pistols), Alternating
7 Muscle-Ups
10 Hang Power Cleans 175/115
or
Nasty Girls
3 Rounds for Time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans 135/95
or
3 Rounds For Time:
50 Squats
20 Chest-to-Bar Pull-Ups
15 Burpees
10 Hang Power Cleans 95/65
Coach David enjoying some cliff diving in Jamaica. We are not jealous! Definitely not jealous at all…
- Schedule Change: Today’s 4:30pm CrossFit Kids class is cancelled. Our kids programming will return with a new schedule next week!
“Smart in DUMBO” Trivia Night
Charlie N. tends bar and Stella Z. asks the questions at 68 Jay Street Bar‘s twice-monthly Smart in DUMBO trivia night. Teams of up to 4 people compete to see who can answer the most questions right, or who can make Stella laugh the hardest. That’s right, not only is there a prize for the most right answers, there’s also a prize for the funniest WRONG answer! So there’s no excuse not to play.
Trivia starts at 5pm on the second and fourth Sundays of the month. Join the Smart in DUMBO Facebook group for updates.
Yes, please come to pub quiz this Sunday! I'm on vacation the second half of this month, so this Sunday is my only quiz of the month. The best wrong answer prize leads to some pretty awesome submissions, btw.
Yeah…Nasty Girls. Basically the only part of that I can do right now is the air squats, so I decided to lift with the strength cycle crew instead.
HBBSQ 180x5x3. Felt pretty heavy.
Press: tried the normal bar, warmed up and did one set of 70×5, then switched to the football bar for the same weight for two more sets. Pressing the normal bar felt fine until I put a significant amount of weight on it, then my wrist got pissed off. Oh well, I think that's still progress from a couple of weeks ago, because I don't think I was even able to hold a normal barbell without discomfort.
Chins 7, 5, 4. The first set felt really strong. Also 3×8 GHD situps. Gotta have mad abs for summer.
PS, DO: so cool!
6am w/ McDowell & Nick
Nasty Girls 2.0: 17:59 @ 155. This was a fun metcon. Pistols were the easier and relatively quick. Muscle ups were good, 3-2-2, 4-3, 4-3. Cleans were the time consumer for me, my approach sucked.
6am with McDowell and Nick
Did scaled up Nasty Girls and I had no idea how I would do since I have never attempted this many pistols before. They went way better than I thought albeit slowly.
Finished the 150th pistol and had about 10 seconds to get on the rings and eek out one MU before the time cap and one after. Then BK pressured me to hit the remaining 5 MUs so I had to.
My total rep count at the time cap was 167 Rx'd. I didnt want to do the math this morning so I just gave myself a "check plus" on the whiteboard.
8 AM with Nick.
I did the nicest lady version with jumping pullups and 75# hpc.
17:41. Damn. So hard. nearly puked.
after the last set of squats I just focused on sets of 5 for everything
5/5/5/5/ pu's, 5/5/5/ burpees 5/5 hpc's.
cooled down with a row and the hardest bike ride home evah.
6am for some super Nasty Girls v2
Rx 25:03
This was a grind. Made it through 3 muscle ups before the time cap. Not sure what the rep count is. Took a breather and then finished the rest.
Pistols – slow and semi-steady. Definitely pushing people out of the way for a subway seat today.
MU: 3-2-2, 2-2-2-1, 2-1. Time ended. Then 1-1-1-1
HC: 3-3-2-2, 3-2-2-2-1, 2-2-2-2-1-1
Didn't know what to expect. Never tried regular Nasty Girls, so pistols and 175# hang cleans didn't help. Glad I got to finish.
Nasty Girls v2 – 14:57 Rx'd
Pistols were the time suck for me. Did the MUs as 7, 7, 5-2 and all the cleans as 6-4.
Legs feel like jelly right now. Will definitely be doing some foam rolling at home tonight.
Good video on how to become more comfortable with the pull-up bar
https://twitter.com/barrettall/status/717723358435999744
Solo lifting today. Sore AF and maybe coming down with another cold…
Clean heavy single
100kg-110-115
90%x1
80%x2
70%x3
Clean Pulls
120x3x3
10AM with Jeremy
Fitness version with 10 strict pull-ups and 115lb hang cleans. Finished in 15:51.
Oh no Fox I think I might be getting a cold too!! Hopefully it's just some exercise induced sore lungs from yesterday's WOD.
Front Squat
45 x 5, 95 x 5, 125 x 3, 145 x 3, 160 x 3
Back Squat
135 x 10 x 5
Some cleans.
12pm group class with Nick and Ro.
2RNFT
10 x push-ups
5 x T2B
10 x OHS
WOD- fitness @ 95# with regular pull-ups in 5:55.
Still struggling with keeping my rhythm on the pull-ups and I felt heavier today. Burpees were terrible. Cleans also felt heavy but I think it was the right weight. Should have been able to cycle them more efficiently but I got through them. This was really hard but fun.
1000m cool down row.
Sunday – long slow run @ 80% mhr
Monday was supposed to be a rest day but I decided I needed some barbell therapy:
Hbbs 255x10x3
DB bench 75ex10x3
Deadlift 185x10x3
Really, really sore now. Ran a little yesterday, then flailed around this morning with coach Nick:
1 round – 50 pistols holding the rig, 10 c2b, 10 kipping, 15 burpees, 10 hpc @ 135
Almost 2 rounds: 50 squats, 20 kipping, 15 burpees, 10 hpc
No lungs and my c2b disintegrated super quick, but I think i hit the desired "crush week" level of intensity – hard!
This work-out kicked me in the face. I tried to get excited about it going in, but the truth is I was already feeling kicked in the face upon arrival. No regrets for having gotten a work-out though.
In 16:31 I completed 3 Rounds of:
– 50 Air Squats
– 20 Chest-to-Bar Pull-up Attempts (got 10 in the first round and about 5 in the next 2 rounds, but made the attempt each time which I'm hoping was great practice)
– 15 Burpees (arms felt so tired overhead, the clap was almost too much to ask)
– 10 Hang Power Cleans @95# (1st to rounds in sets of 5, last round in 4 sets ..ugh)
As asha dubbed it: nasty toddlers (fitness version) in 16:24. Had some c2b, but used switch grip. And a lot were pull-ups with switch grip so cheated there as well…
Tough, but fun!
Nasty Toddlers: 14:44
Air squats: Thank goodness Whit was flying through hers across from me. She kept me motivated to keep moving.
pullups- regular pullups: 13-7, then broken into 3 sets, then 4 or 5 sets
Burpees: slo-mo
HPC: Done at 83#. Need to work on form. My power position has been sucking lately for both the clean and the snatch.
Another fun WOD!!!
Nasty Girls: 16:02 RX'd
First time with this, and it was a long time coming. I remember watching the original nasty girls video a few years ago and thinking, "Damn, those women are badasses. How are they doing that??"
Second time doing 21 muscle ups in a WOD. feels good to be a bit more confident with this volume. bonus: no rip on my wrists!
Rd 1: 3:30
air squats in just over 1:00, nice smooth pace
MU: 3-2-2… felt great! surprising!
Rd 2: 6:00 (9:30)
air squats in 1:30
MU: 2… and then some failures (3 or 4). got nervous i was losing it here. was losing my grip on rings. focused on: aggressive hips, tension on rings, staying tight/close at top.
Rd 3: 6:32 (16:02)
MU: all singles. failed very last rep, so that took an extra :30 i guess.
all HPC unbroken and as fast as I could.
Jealous I really want to do this workout!! Home sick – boo.
Recap!!!
Today:
Nasty Girls v2
15:01 with 30 pistols and 5 jumping muscle ups, cleans at 115
-dear god this was tough! knew that full volume of the pistols would leave me unable to walk so scaled that. tried to really focus on stabilize the 'catch' of the jumping muscle up before hitting the dip. thanks to the hubby for reminding me to focus on catching with my toes in front. cleans felt heavy but was able to do them in 7-3 each round.
Yesterday:
assault bike…8 rounds :30 on/:30 off, rest 4 mins then 8 rounds :30 on/:30 off
-kept my rpms at around 61-62
Monday's 50's WOD:
Got 270 reps total but scaled to 30 ring dips total. That was tough!
*I'm pretty f'ing sore and I can't imagine what tomorrow is going to feel like after all those pistols. I might need a massage…
Got off the plane this morning, showered, went to work, then ducked out in time to get to 8:30 p.m. w/Noah (or 1:30 a.m. London time, which I'm kind of on but not really — thanks, jet lag).
Scaled the fitness work around a bit.
3 RFT:
-50 squats
-10 strict CTB chin-ups
-15 burpees
-10 power cleans @ 135#
19:35, I think? Some dodgy makes on the CTB work, and had to be reminded to be mindful with the clean setup. Tired. Very glad to get out and do it, though. Needed to get the blood flowing. Now bed.