Strength Squat 5-5-5 Go no heavier than 70% of your 1rm
WOD Nasty Girls 3 Rounds 50 Squats 7 Muscle Ups 9 Hang Power Cleans 60/40kg Check out the "NASTY GIRLS" WOD it could change your life, it changed mine!!
I agree with what Jody said this morning, completing 150 air squats with legs the same length as the harbour bridge pilons, definitely is not user friendly.
WOD- 26.24mins R'xd (Full turn out at bottom/lock out on Muscle ups, the CFP standard for muscle ups)
What a great WOD to be apart of, i felt so inspired by many things in this workout but mostly by the presence of my business partner Glenn who participated as well. I remember long ago Glenn telling me about the Nasty Girls workout above and when i look back now it was probably one of the seeds that has now flourished into CFP, an awesome team to be a part of. Thanks partner for introducing me to CrossFit and for helping making CFP what it is today.
Thanks partner. Nasty Girls was the 3rd vid i ever downloaded from the Main site, & it was the the one that hooked me in. Id never seen anything like it. It had everything, Annie my first "CrossFit Crush",the power of Eve & Nicole Carroll pushing through further than I could ever dream of. It was def the one that sealed the deal for CrossFit. So thank you girls. Here we are years later & im in business with a dear friend & coaching my first ever true CrossFit client Veronica as our newest coach & surrounded by great teammates, thanks everyone. P.S. WOD= 20:14 @ 50kg& MU from box
Great Video to watch HC, but do you know what ???? I reckon give Courtney a couple more months to master the 40kg hangclean (she all ready did 35kg this morning) and put her on YOU TUBE doing this WOD and she will impress people just as much if not more than those great girls did because of her age, determination and just her sooo damned fine muscelups. Now enough of being the OH soooooo proud MUM !!
WOD R`xd (muscleups towards end not full turnout however) 22:57 Back squats 53 KG
Rest day for me today, but I wanted to add to Glenn's comments, about me being his 1st CrossFit client. I remember way back when I really started getting into CrossFit, he gave me a memory stick with a few workouts on it, the one that really captivated me was Nasty Girls!
You have every reason to be oh so proud Lynne she is awesome!!!!!!!!!!!!!!!!Wish there were more young people like her. I can but dream of doing this wod rxd. Ta Glenn for sharing this post and all of the other inspirational ones with us.Congrats on the afilliates pge you guys are awesome. I am so glad I was encouraged by my brother to start crossfit or I would still be sittin on the lounge eating pods.
First muscle up tonight! Thank you Glenn for explaining the finer tips and then just telling me to do it. And thanks Lynne for not letting me scale down the muscle ups in the WOD because i did them all just like you said i would.
WOD-15:40 something i cant remember exactly. I dont really care because i did all the muscle ups:) 40kg hang power clean.
back squat - 40, 40, 40. 40 was my previous 3RM so i was happy with the weight. Could have gone a little heavier but not risking it at this stage with the knees and back.
Awesome buzz in the box all day today. There were a few highlights. One was Sharing this significant WOD (Significant to me) with the 9.30am group & then coaching Matt through his first Muscle Up, then watching him bang out all during the WOD. Lastly, watching Jordan rip it up for his last WOD b4 going back to Portsmouth to turn the Football world upside down. Truely living the dream.
Squat@30kgs (failed part way through but completed them in the end) Thanks to HC, Lynne and Courts. WOD: 11:08 MU transitions, 25kg. Gotta agree with Jen on the advantages of short stumpy legs! haha. Awesome and challenging WOD. Congrats Matt that was really something to see, not only your first MU but all the rxd...brilliant!
Squat - 85kgs x 3 sets
ReplyDeleteWOD - 17.57 (box m.ups)
I agree with what Jody said this morning, completing 150 air squats with legs the same length as the harbour bridge pilons, definitely is not user friendly.
Squat 105kgs
ReplyDeleteWOD- 26.24mins R'xd (Full turn out at bottom/lock out on Muscle ups, the CFP standard for muscle ups)
What a great WOD to be apart of, i felt so inspired by many things in this workout but mostly by the presence of my business partner Glenn who participated as well. I remember long ago Glenn telling me about the Nasty Girls workout above and when i look back now it was probably one of the seeds that has now flourished into CFP, an awesome team to be a part of. Thanks partner for introducing me to CrossFit and for helping making CFP what it is today.
Thanks partner. Nasty Girls was the 3rd vid i ever downloaded from the Main site, & it was the the one that hooked me in. Id never seen anything like it. It had everything, Annie my first "CrossFit Crush",the power of Eve & Nicole Carroll pushing through further than I could ever dream of. It was def the one that sealed the deal for CrossFit. So thank you girls.
ReplyDeleteHere we are years later & im in business with a dear friend & coaching my first ever true CrossFit client Veronica as our newest coach & surrounded by great teammates, thanks everyone.
P.S. WOD= 20:14 @ 50kg& MU from box
Great Video to watch HC, but do you know what ???? I reckon give Courtney a couple more months to master the 40kg hangclean (she all ready did 35kg this morning) and put her on YOU TUBE doing this WOD and she will impress people just as much if not more than those great girls did because of her age, determination and just her sooo damned fine muscelups. Now enough of being the OH soooooo proud MUM !!
ReplyDeleteWOD R`xd (muscleups towards end not full turnout however) 22:57
Back squats 53 KG
Adios Amigos
Rest day for me today, but I wanted to add to Glenn's comments, about me being his 1st CrossFit client. I remember way back when I really started getting into CrossFit, he gave me a memory stick with a few workouts on it, the one that really captivated me was Nasty Girls!
ReplyDeleteWhen I grow up, I wanna be just like that!
You have every reason to be oh so proud Lynne she is awesome!!!!!!!!!!!!!!!!Wish there were more young people like her. I can but dream of doing this wod rxd. Ta Glenn for sharing this post and all of the other inspirational ones with us.Congrats on the afilliates pge you guys are awesome. I am so glad I was encouraged by my brother to start crossfit or I would still be sittin on the lounge eating pods.
ReplyDeleteBack Squat 70, 80, 80
ReplyDeleteWOD: 17:03 jumping Mups
First muscle up tonight! Thank you Glenn for explaining the finer tips and then just telling me to do it. And thanks Lynne for not letting me scale down the muscle ups in the WOD because i did them all just like you said i would.
ReplyDeleteWOD-15:40 something i cant remember exactly. I dont really care because i did all the muscle ups:) 40kg hang power clean.
back squat - 40, 40, 40. 40 was my previous 3RM so i was happy with the weight. Could have gone a little heavier but not risking it at this stage with the knees and back.
ReplyDeletewOD - 10:48 30kg HPC, transition muscle ups
Nice work tonight Matt!!
Huge congrats Matt on your muscle ups! Can't believe you went from being able to do zero to doing all 21 in the WOD! Well done
ReplyDeleteBack squat 50kg, 60kg, 60kg
WOD: 6:36 40kg cleans, scaled muscle ups to the MAX on the rings
Awesome buzz in the box all day today. There were a few highlights. One was Sharing this significant WOD (Significant to me) with the 9.30am group & then coaching Matt through his first Muscle Up, then watching him bang out all during the WOD. Lastly, watching Jordan rip it up for his last WOD b4 going back to Portsmouth to turn the Football world upside down.
ReplyDeleteTruely living the dream.
Question: The advantage of short stumpy legs?
ReplyDeleteAnswer: Air squats !
wow, i wanna be Annie! I can't wait til i get a muscle up!
ReplyDeleteSquat@30kgs (failed part way through but completed them in the end) Thanks to HC, Lynne and Courts.
ReplyDeleteWOD: 11:08 MU transitions, 25kg.
Gotta agree with Jen on the advantages of short stumpy legs! haha.
Awesome and challenging WOD.
Congrats Matt that was really something to see, not only your first MU but all the rxd...brilliant!
11:58 R'xd
ReplyDelete