The CrossFit Diaries: Nasty Girls

Big Friday morning today. Woke up feeling solid and was to the gym super early (waited like 10 minutes in my car before Jason was there to open it up). Stretched, did a little foam rolling and then it was time to get going. Hit the Airdyne for warm up. We went through the usual stretch/warm-up stuff and then it was time for the workout. Here’s the joy we had today:


Take 15 minutes to Build to a Heavy Clean

Workout of the Day:

“Nasty Girls”

3 Rounds for time of:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans (135/95 lbs)

15 minute time limit

* There will be scaling options as always*

Power clean build up was awesome. Unlike my younger brother, I’m a huge fan of power cleans. I don’t know why. I think it’s because I really like and enjoy the portions of the workout that suck the most. At least, that’s the logic I’m applying here. Last two sets were 255lb. Felt good, solid form and not too tough, but a solid lift. I tore a callus off of my right hand on Wednesday night, and there was one on my left hand loosening up (note: things that hurt in a torn off callus – chalk, hot water, shaving cream, cold water, after shave, hair styling products, soap – I’m sure the list will grow as the day wears on). Didn’t make for the most comfortable power clean of my life, but c’est la vie.

Then it was on to “Nasty Girls”. I actually felt confident going into this one that I’d be okay, but I should have known better. The scaling/build-up for the muscle up was chest to bar pull-ups. I pounded through the squats, but those damn pull-ups are still killing me. I got through the whole work out, but not nearly as fast as I would have liked to. Oh well. Now  I have a baseline to work from.

Looking forward to next week already. I need to try and set a goal for myself as well. I’m thinking of setting two:

1. Get to under 260 lbs by the end of November.

2. 10 straight strict form pull ups before Thanksgiving.

Any thoughts?

Well I’m out. Have a great weekend.

Stay classy.


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