“Hanging Around”
For Time:
3 Rounds for Time:
50 Air Squats
10 Hang Power Cleans (115#/75#)
15 Pull-ups
or
“Nasty Girls”
For Time:
3 Rounds for Time:
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (135#/95#)
Results
The guys tackle “Nasty Girls”:
I read a post today by our very own Rob who writes on his blog CrossFit Dad. The post I read spoke of the aspect of preparing for, practicing, and facing your weaknesses in the box. In Rob’s case it is the overhead squat. He dreads them. He knew they would be part of the WOD one specific weekend yet still came in early, practiced, scaled, warmed up properly, and focused on doing them right. The outcome? Achievement unlocked. Overhead Squat technique learned. Read it, reflect on it, and chart out your approach to a weakness you may have in CrossFit.
Read: “Sectionals Training Week 2” by CrossFit Dad (Rob)
We can’t do Nasty Girls without posting what is one of the “early classic” workout demo videos from CrossFit.com; classic because of the early style that included crappy music, no editing, and epic performances. This video is one I remember seeing early in my first encounter with CrossFit and thinking “cool, I wanna be like these girls”, who were the original trio of female firebreathers: Nicole Carroll, Eva T, and Annie Sakamoto.
The most memorable parts are that 3 women are doing muscle-ups (which wasn’t all that common several years ago) and that Nicole fights and cries her way through the last round of the WOD, failing muscle-ups and cleans while the tears are flowing yet still managing to finish the workout. Inspiring.
Video: Nasty Girls – [wmv] [mov]
