Monday November 2

“Nasty Girls”

3 rounds for time of:

50 Squats
7 Muscle-Ups
10 Hang Power Clean


ken c said...

classic mr. freeze. bring the freeze gun to the gym. and the goggles. we gotta film a workout in the goggles.

Steven Willis said...

ewwww....have fun kids

Meredith said...

Great job 8:30 crew!!!!
This one sucked the Life Force outa me!!!!!!

Vanessa said...

Meredith, I think you hurt the blue bands feelings. She's never been called a "ho" before. She was just trying to help you out with your dips. Geez!

Meredith said...

Vanessa, just another name 4 a "nasty girl" !!!! Sayin it how it is.. He he.. I'll make up with her 2mrw!!

scott said...

As rxd 15:22. Squats and cleans weren't too bad, but took awhile to string together the muscle ups.

11:30 crew was awesome today: Kristen with 95# cleans, Alexis no assist pull ups, Big Rob finishing strong, Candice 5 minute Fran and Raif with a Grace PR of 1:56!!

Candice said...

I had to say no to the class today due to a weird schedule and I decided to tackle my LEAST FAVORITE WOD...

Fran :( (which should only be done as a form of punishment for something horrible, I really feel that way about it! It sucks!!)

*PR 5:05...Eating like crap this weekend crushed me, but I'm glad to see improvement. Haven't done this one in over a year. are a monster! Awesome job on Grace!

JBalls (Jason C. aka El Scorcho #2) said...

This one was tough. I am finding it hard to type this post because my forearms are still cramping up a little bit.

1st Round: Tough
2nd Round: Wow I am already smoked
3rd Round: How the hell am I going to do 7 muscleups, forget the 10 Hang Cleans I still have left

Everyone in class finished sub 14min which was awesome. I know I finished about 45 seconds faster than I would have had Ken not been yelling at me to keep going.

raif said...

I have to say it was cool to watch that big red clock while doing Grace. I don't think I would have done it under 2 minutes without pacing myself according to it.

Scott you really need to be commended on your strength gains. 255 on bench from where you started is awesome!

And Candice, you are the beast! I hope you are thinking about qualifying this year cause you can do it!

Came back after work and did my own simple wod that I think someone else should try. It was 10 wall balls then 10 pullups x 10 rounds.

ken c said...

i'll put up scorcho's time since he seemed to forget. 9:54 and it was his first time doing the workout. totally legit reps. nice.

great job in on this one in both the 4:30 and 6 o'clock class.

parker: get those arms well.

Jason Buzzard said...

First time for this one and was a litte nervous about it. 10:38 as rx'd. Was a lot of fun, can't wait to do it again.

CrossFit GSX said...

Nice one, Raif. There is something good to be said for simple, I'll have to give that one a try.


Parker said...

Ken, Thanks for putting up with my whiny a$$.

I am not sure wtf is going on with my triceps. I got home last night and laid on the floor with a bag of ice under each one. The pain eventually made it down to my hands and up to my shoulders.

I begged Alaina to get the machete out and cut my arms off thinking it would be less painful. She ignored my request pointing out that future pull-ups would be difficult. The pain calmed down after several hours.

My only guess is that I destroyed them last week and I hope that none of you have this type of excruciating pain. It is as though it is coming from the bones in my arms.

ken c said...


crossfit is diverse enough to work around injuries and intense soreness. lay off our programming for a couple of days and do some running, squatting and other lower body stuff until you heal up.

like today you could do the tabata workout but with front sqauts and something else like box jumps.