"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang Power Cleans, 135 lb
*This is the workout video that made Nicole famous!
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Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Crossfit: The sport of sport. Functional Fitness. A kick in the backside of traditional training (and the participants). This is a record of our exploits. . .
Rob
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
Alan
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
Paul
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
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4 comments:
Somewhere under 10:00 (I had a stopwatch failure)
Took 8:07 to do 2 rounds + 35 squats. I had to restart my watch after the first 15 squats, 7 jumping muscle-ups and 10 power cleans. They were unbroken with no rest between exercises, so I feel safe assuming it took under two minutes for the partial round.
That workout is brutal but fun. Justin's heart-rate monitoring watch read above 160 the whole time, and peaked above 170 just before every rest break. Considering he's 46yo, that's pretty near the limit.
So we did this one with an unholy sub: 15x burpee-pullup combo for the muscle ups. When creating the sub, I thought it wouldn't be too bad. Then I did 50 air squats and had no thighs left. Wow. Good stuff. Also decreased the weight to 115 pounds. Probably should have used 125.
Total time: 19:26.50
Looking forward to taking Crossfit on the road this week. Sunday-Tuesday I'll be back in Athens. I'm going to take the abmat, medicine ball, a kettlebell, and see what transpires. Stay tuned. . .
Paul, if Justin wants to post, send me his gmail and I'l invite him in.
13:38 for me. Subbed the burpee pullups for muscle-ups though I wanted to attempt my muscle-ups again but Rob didn't bring his rings. 135 for the hang cleans for me. good stuff them Nasty Girls are
P.S. I wouldn't mind dating a nasty girl:)
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