“Nasty Girls”
three rounds for time:
50x squat
7x muscle-up
10x hang power clean @ 135/95-lbs.
“Nasty Girls”
three rounds for time:
50x squat
7x muscle-up
10x hang power clean @ 135/95-lbs.
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The only nasty thing I like, is a nasty groove.
AWESOME!!! Nasty Girls!!! I have never done this WOD! I am psyched! This, like many people new to crossfit, was the very first video I ever saw demonstrating “what is crossfit”. Melody showed it to me one day ~3 years ago saying- direct quote: “There are these girls who do A LOT harder workouts than us…I think they must be gymnasts or something.”
Unfortunately I will be at clinical all day tomorrow but I will DEFINITELY make this up on Tuesday.
Good luck and have fun everybody! Watch the video for inspiration!
http://media.crossfit.com/cf-video/051204.mov
This video was my first introduction to CrossFit, as well. John showed it to me one night, and wouldn’t tell me just what was going on (or what they were doing) until some time later.
The rest is history!
Melody
Team,
Let me just say what everybody else is thinking: ice dancing—not a sport.
I love the enthusiasm. Keep it coming. It’s going to be a good week.
John
I’m bummed I can’t do this with the 7 a.m. crew, but I’ll be happy to meet the Nasty Girls at 5:00 tonight!
Re: is it a sport- some of my friends have actually argued over the definition of sport such that if it is judged by subjective scoring, it is not a sport. So, you’re probably right. Though, it is (as is gymnastics) an athletic endeavour. 🙂
–Scores–
Lynsey H.: 20:50 (53-lbs.; sub: 3x jump-stretch pull-up, green, 3x pushup)
Spencer P.: 11:09
Erez Y.: 23:40 (95-lbs.; sub: 3x ctb pull-up, 3x ring dip)
David S.: 21:40 (30-lb. dbs; sub: 3x jump-stretch pull-up, green, 3x pushup)
Mayra C.: 18:14 (75-lbs.; sub: 3x jump-stretch pull-up, red, 3x jump support)
Katie M.: 23:55 (20-lb. dbs; sub: 3x jump-stretch pull-up, green, 3x pushup)
Marc B.: 21:10 (95-lbs.; sub: jump-stretch pull-up, blue, 3x pushup)
Paul M.: 22:15 (25-lb. dbs; sub: 3x jump-stretch pull-up, green, 3x pushup)
Samir M.: 20:35 (35-lb. dbs; sub: 3x bodyrow, 3x pushup)
Ralph A.: 26:19 (105-lbs.; sub: 3x jump-stretch pull-up, blue, 3x ring dip negatives)
Kris C.: 24:13 (53-lbs.; sub: 3x jump-stretch pull-up, red, 3x ring dip negatives)
Borja G.: 22:54 (115-lbs.; sub: 3x pull-up, 3x ring dip negatives)
Jessica H.: 26:48 (30-lb. dbs; sub: 3x pull-up, 3x ring dip)
Neil A.: 24:16 (sub: 1x muscle-up transition, 3x ctb pull-up)
David O.: 25:19 (sub: 2x strict pull-up, 3x ring dip)
Jeremy N.: 21:08 (sub: 3x pull-up, 3x ring dip negatives)
Josh O.: 23:44 (50-lb. dbs; sub: 3x jump-stretch pull-up, red, 3x ring dip)
Robbie S.: 25:48 (45-lb. dbs; sub: 3x pull-up, 3x ring dip negatives)
Mike S.: 14:20
Caitlin F.: 18:33 (75-lbs.; sub: 3x jump-stretch pull-up, blue, 3x jump support)
Scott D.: 22:51 (35-lb. dbs; sub: 3x pull-up, 3x ring dip; 2 rounds)
Sean M.: 23:27 (sub: 3x pull-up, 3x ring dip negatives; 2 rounds)
Jen M.: 27:37 (25-lb. dbs; sub: 3x jump-stretch pull-up, red, 3x ring dip negatives)
Sidra C.: 27:16 (85-lbs.; sub: 3x jump-stretch pull-up, red, 3x ring dip negatives)
StuLu: 23:45 (115-lbs.; sub: 3x pull-up, 3x sit-up)
Jeff W.: 29:02 (95-lbs.; sub: 3x pull-up, 3x ring dip)
Sakar P.: 33:19 (75-lbs.; sub: 3x jump-stretch pull-up, blue, 3x jump support)
Dave R.: 12:38
Linda K.: 18:00 (45-lbs.; sub: 1/2x sit-up, 3x bodyrow, 3x pushup)
Alan N.: 21:46 (95-lbs.; sub: 3x pull-up, 3x ring dip)
Meghan M.: 26:16 (sub: 1x muscle-up transition, 2x ctb pull-up, 1x false grip pull-up)
Glenn C.: 19:06 (95-lbs.; sub: 2x pull-up, 3x pushup)
Ivy F.: 20:30 (sub: 2x jump-stretch pull-up, red, 3x jump support)
Travis O.: 24:03 (115-lbs.; sub: 3x jump-stretch pull-up, blue, 3x pushup)
Thomas M.: 25:05 (75-lbs.; sub: 3x pull-up, 3x ring dip negatives)
Kyle F.: 21:52 (85-lbs.; sub: 3x jump-stretch pull-up, blue, 3x ring dip negatives)
Jenn J.: 27:50 (65-lbs.; sub: 3x jump-stretch pull-up, blue, 3x pushup)
Koji H.: 23:11 (85-lbs.; sub: 3x pull-up, 3x jump support)
Ravi S.: 25:28 (85-lbs.; sub: 3x pull-up, 3x ring dip negatives)
Wayne C.: 26:07 (105-lbs.; sub: 3x pull-up, 3x ring dip)
Sean F.: 20:29 (75-lbs.; sub: 3x jump-stretch pull-up, red, 3x jump support)
Amy S.: 25:45 (55-lbs.; sub: 3x jump-stretch pull-up, green, 3x incline pushup)
Jason H.: 23:46 (95-lbs.; sub: 1x muscle-up transition, 3x ctb pull-up)
Daniel B.: 24:30 (75-lbs.; sub: 3x jump-stretch pull-up, blue, 3x pushup)
Antonio G.: 27:10 (115-lbs.; sub: 3x pull-up, 3x ring dip)
Leota B.: 22:43 (55-lbs.; sub: 3x bodyrow, 3x pushup)
Livia S.: 21:31 (15-lb. dbs; sub: 3x bodyrow, 3x knee pushup)
Susanna B.: 25:15 (25-lb. dbs; sub: 3x bodyrow, 3x incline pushup)
Josh M.: 25:50 (105-lbs.; sub: 3x pull-up, 3x ring dip)
Teal B.: 30:20 (65-lbs.; sub: 3x jump-stretch pull-up, green, 3x pushup)
Kate S.: 23:09 (55-lbs.; sub: 3x jump-stretch pull-up, green, 3x pushup)
Gary C.: 20:43 (30-lb. dbs; sub: 3x jump-stretch pull-up, green, 3x pushup)
David C.: 24:00 (75-lbs.; sub: 3x jump-stretch pull-up, green, 3x pushup; 2 rounds)
Joanna L.: 15:44 (20-lb. dbs; sub: 3x jump-stretch pull-up, red, 3x ring dip negatives)
Spencer, that is a fast time! Good job.
20:48
-sub 3x pullups then 3x pushup for each muscle up
75lbs on hanging clean
Great way to start the week with this WOD. Thank you 6am for getting me through it. Last but proud!!! The week will only get better for us all.
Ralph xoxo
Gang,
The VOA Paleo article finally went up (http://www1.voanews.com/english/news/health/Eat-Like-a-Caveman-84949237.html). We found it by accident—there was a link referral (click-through) to our website that I caught in our daily stats just now.
Here’s the good news: there’s a fair amount of unintentional comedy.
Here’s the better news: apparently, I now own CrossFit. The whole thing. Also, Mel is the CrossFit coach. The only one.
Here’s the bad news: I took the under on the number of times Rob’s full name would appear in the article, captions included. The actual count was five.
Seriously—Rob, thank you again for your help.
John
Congrats Rob! Great article…
If you have or haven’t already read the article, check the audio accompaniment. There is even better coverage of Rob and Paleo nutrition.
Thanks so much, again, Rob.
Melody
Rob, In all seriousness I say comgrats and thanks…you are a great ambasador to our little community. I guess if I could sum it up: You demonstrate that good living can be fun and inclusive for everyone. I am humbled to WOD by your side.
StuLu
see, you said it was going to be a good week. Already John now owns crossfit and Mel is the crossfit coach. And if you click on the link for “CrossfitDC” it goes straight to this website since we ARE crossfitDC.
I wonder what tomorrow will bring.
Congrats Rob on the article and interview.