Apr 25, 2010

MONDAY 100426

"Nasty Girls"

3 Rounds for time (RFT) of:
50 Squats (for those just starting your CrossFit workouts, the med balls are used to ensure depth)
7 Muscle ups
10 Hang Power Cleans (135#/95)

Post time to comments.

25 comments:

John McGrady said...

I'd like to quote J'OB when I say "It's great knowing that no matter what, I'll absolutely crush my old score."

C.L. said...

Another question for the masses: For those who are doing the POSE running method and have switched shoes, what brand of shoes did you go with? I've been looking around on the internet and at the CFE website for info. Just wanted to get some ideas from people I know. Thanks.

monroe said...

CL, I had some Nike 5.0's that I liked.

J. O'B said...

CL, I have the New Balance MT100 and like them.

J. O'B said...

John, I can still feel Friday's FGB in my glutes and hamstrings, so for Nasty Girls, "It sucks knowing that no matter what I'm going to get absolutely crushed!"

upty03 said...

13:09...as RX'd...1:45 faster than NOV 09.

Jeff Paine said...

14:40 as Rxed . . 10:05 faster than NOV 09.

Shoes - I bought Asics Hyper XCs and they have been decent. Light and low-profile.

RW said...

11:28 rxd

Michael said...

Frustrating
21:58, but...
Couldn't finish MUs. Got 16, which is one more than last time (so I guess I should be happy).

Thanks to Mike Squires and Rob for the bit of coaching at the end to improve form. I think I need to go back to basics on this and start from the ground up, because I am not progressing much. As I fatigue, I think I am really feeling the effects of poor technique/form.

Jesse said...

CL, Take a look at the Newton shoes. They are designed for POSE running. Been using them for two years now and they have worked for me.

John McGrady said...

13:04 rx'd
PR by 3:58 Last time I scaled MUs to pullups and dips, and I scaled HPC to 115

J. O'B said...

15:05 rx'd
Back in Nov my time was slower and I scaled the MUs and the HPCs.

Ray said...

40:23

I scaled the MUs to 3 pullups (green band) then 3 ring dip jumps for every MU.

Also scaled HPCs to 100#

This WOD just takes it out of me; seems harder than most.

GTH said...

12:22 as rx'd.

This was 6:22 faster than last time, and I had to substitute pull ups and dips last time.

Russ said...

13:19 with 115 lb scaled HPC.

Improved from 19:55 with 115 lb scale on 16 NOV, and I only got 6/5/3 MUs then.

Glad everyone is making good gains.....IMCF must be doing something right after all!

craigrr said...

10:08 as Rx'd

This is my first time doing this WOD; nothing to compare. Level I instruction helped with technique on MU. Next time I have air squats I will use a med ball to ensure depth. I think I was below parallel, but it's preferable to have a guide.

C.L. said...

12:09 as rx'd
- PR by almost 6 minutes compared to last November
- Also had to scale the muscle-ups and HPCs last time

Thanks to everyone for the shoe advice

jps said...

11:29 as rx'd
Felt pretty good, had been over a year since the last time I'd done this one. Improved by like 2-3 mins-ish.
CL - you may want to try track spikes (without the spikes in), or the inov8. Have heard great things about inov8, but don't actually have a pair yet.

Shannon said...

17:13 As Rx'd for weight.
Made 2/1/1 MU this time by myself. Had to have Glen give me a spot to finish out the rest of the 7 for each round.

2 min faster than last time and I had to scale the MU to PU and ring dips.

George said...

19:37
subbed 3-1 pullups and ring dips for MU; and 115 on hang clean

monroe said...

16:54 rx.
Great work everyone!

B_A said...

20:10 as RX'ed!! did all MUs - eventually :) even got 2-3 multiples

Brian said...

Sneakers: I was using Nike Air Pegasus for years before the endurance cert: very big heal cusion. After, I went to a Mizuno sneaker with much lower profile and much lighter- very happy. Mizuno Wave II, a track flat is the lowest porfile option I saw, but I went with a little more padding b/c of the distances I was running.

A lot of the guys who graduated last year seemed to like the Vibram 5 fingers, but they never did more than a 5k w/ them.

WRT Nasty girls, I scaled to MU's from my knees. In the past I did the 4:1 PU/DIP:MU substitution, but I have not worked on technique much at all, so this helped. I also scaled HPC's to 125#. 21:47

John Forrester said...
This comment has been removed by the author.
John Forrester said...

A well planned workout routine!I'm gonna buy a pair of Reebok- best shoes for crossfit along with following the guideline, for my workout.