Congrats to Krista who passed her POPAT test this weekend. She finished the 6 rounds of the obstacle course with no faults (she was worried about the 6ft long jump), the push/pull station and the squat thrust vault station in exactly 4 minutes. She had one fault on the squat thrust, she was eager to get to the ground with the chest first. She had to touch both feet to the ground before the chest.
Great job Krista, we are all so proud of you! I think you had the loudest cheering squad 🙂 I may not have a voice tomorrow!
ATTENTION: A Channel will be filming at the 5pm class today. We welcome all fitness levels tonight. If you are not wanting to be on camera, please come to the 6pm class.
This is Turts’ week of making the WOD’s. We are trying a new system of scaling the workouts. Please let us know your feedback in the comments section.
Today’s Workout:
Buy in – 3x front plank, side plank, side plank, glute bridge circuit (30s each, 1 min rest between circuits)
WOD – “nasty girls”
Elite: 3 Rounds
- 50 squats
- 7 muscle ups
- 10hang power cleans (95/135)]
Zone 3: scaled weight to 65/105, 7 chest to bars, 7 ring dips
Zone 2: scaled weights to 45/65, 14 pullups, 14 pushups
Zone 1: 30 squats, Med Ball Clean (10/14), 14 assisted pullups, 14 pushups
Cash out– Seesaw DB/KB Press 4 x 6/arm
hey gang!
Notice our new set scaling system, intended to provide appropriate incremental scaling from Zone level 1 (beginner) to Elite. This way, you can work your way up through the levels as your fitness and technique improve. There is also less guesswork in the weight selection, more of a gradual increase in workload for our beginners, and most likely a tighter grouping of workout finish times so that we’re all training the same energy systems! I’m excited!
Side note is that the video for “nasty girls” was the very first crossfit video that I watched. When I saw the intensity and skill of those three ladies, I knew I had to try it!!! Check out the link below. See you all tomorrow
http://media.crossfit.com/cf-video/051204.wmv
Turts
Hmmm, 135lb hang power clean, 10 reps. Not sure that’s going to happen for me. 115 or maybe even 125 would be doable.
i don’t know how i feel about cam coming across a crossfit video when googling “nasty girls”
I’m scared for this week. Eeeeeek!
hey spiderman,
that’s why we have the set scaling bro – Zone 3 = 105! then next time it comes up, there’s no guesswork as to what exact weight you did 😉
b, no kidding… I had to work my way through 60 pages of links to get the crossfit one… this job is a dirty one sometimes…haha
But if I do Zone 3, doesn’t that mean I have to do chest to bar and ring dips instead of muscle ups?
That workout was horrible.
And I loved it.
Tell me Cam, where did you get idea to do “Nasty Girls”?
I’m just curious, 3 rounds of each right? So, 3 nasty girls…
Deanna?
Shannon?
Krista?
haha!