6.14.2011

W.O.D. 6.15.11

Nasty Girls
3 Rounds for time of:
50 Squats
7 Muscle Ups
10 Hang Power Cleans (95#/135#)

Video:
Nasty Girls [wmv][mov]

Recipe:
Recipes with more than 5 ingredients just don't make the cut...so I wanted to share this quick easy dessert which is sure to be a crowd pleaser. Donkey recently shared this recipe. Click here for the Donkey Mousse.

Quote:
“The fact that I can plant a seed and it becomes a flower, share a bit of knowledge and it becomes another's, smile at someone and receive a smile in return, are to me continual spiritual exercises.”
-Leo F. Buscaglia

Results:
Melinda 15:17 (MU scale)
Chris G 14:52 (115, MU scale)
Meghann 14:21 (65, MU scale)
Jay E 12:52 (Jumping MU)
Mike S 14:51 (85, MU scale)
Pat 14:59 (115, MU scale)
Kristin T 13:10 (MU scale)
Kim G 14:42 (65, MU scale)
Nina 12:01 (jumping MU)
Todd 14:29 Rx
Miranda 15:19 (MU scale, 2xHPC @ 45#)
John G 14:11 (135/C2bx2)
Kevin B 12:58 (115, Jumping MU)
Megs 12:53 (75, Banded MU)
Kate C 11:27 (95, BMU)
Mel 9:40 (80, BMU)
Jen S 14:17 (95, JMU)
Tom H 16:58 (95, transitions)
Aimee 12:04 RX
Cate 15:20 (mu and mu attempts, 205 deads)
Warnek 15:56 Rx+(225lbs!)
Plentus 11:21 Rx
Nikki 10:39 Rx
Josh C 12:09 jumping MU
Tim Gantz 13:42 jumping MU
Travis 14:12 95#
Graeme 7:13 25#(10:20 4 rnds)
Karen L 10:42 65# MU Trans
WW 13:16 scaled trans
Brian R 12:16 trans
Josh S 14:35 105# MU trans
Jackie 10:11 63# MUTrans
Tim Henn 11:05 95# MUscaled
Ken 13:15 (75 mut)
Nick 14:57 (95 mut)
Patrick 12:21 (135 mut)
Erika 12:03 (55 mut)
Denise 10:50 (65 mut)
Sam 12:17 (Rx sorta)
Laura 11:36 (jumping)
Shawn 10:58 (jumping)
Flounder 13:03 (95 mut)
Tony 8:14 (Rx)
Andrea 9:55 (45 mut)
Katie F. 13:05 (55 mut)
Jon 7:44 (95 mut)
Tim P. 8:30 (Rx)
Sheng Ching 13:02 (85 mut)
Mrs. Peterbutt 12:22 (75 mut)
Kathleen 10:22 (65 mut)
Rachael 11:45 (55 mut)
Charles 12:29 (95 mut)
Jess C. 12:33 (63 mut)
at

13 comments:

  1. donkeyJune 14, 2011 at 10:22 PM

    That video is posted elsewhere and it says that the women in here are Annie, Eva, and Nicole doing this WOD at Crossfit HQ. I am assuming it's THAT Annie, Eva, and Nicole?

    ReplyDelete
  2. Jason LyonsJune 15, 2011 at 7:32 AM

    Yup.

    Annie Sakamoda made a come back this year and qualified for the Games. Pretty stoked about that.

    Eva Twardokens was a professional skier and I do not think that she is involved much anymore. I hate her workout

    Nicole Carrol is chick bad-ass number one. Absolute monster and is director of training with CF I believe.

    ReplyDelete
  3. AnonymousJune 15, 2011 at 7:36 AM

    I love today's quote!

    ReplyDelete
  4. Jen S.June 15, 2011 at 8:24 AM

    I'm addicted to Donkey Mousse.....

    ReplyDelete
  5. PetersonJune 15, 2011 at 9:30 AM

    This video is the one that made me sure that I wanted to do CF. I first read an article about it in Men's Fitness, then I searched around and came onto Aimee's website which had a link to Nasty Girls. So freaking badass. If I can't get into the box to do this, I might try this at the next open gym if anyone's up for it.

    ReplyDelete
  6. karen largentJune 15, 2011 at 10:43 AM

    i got a taste of donkey mousse on my way out of the box yesterday and OMG amazing.

    ReplyDelete
  7. NikkiJune 15, 2011 at 10:49 AM

    6:00am Nasty Girls
    (Yes, even you Jay, Todd, Mike, Grebe, and Pat!)

    Melinda 15:17 (MU scale)
    Chris G 14:52 (115, MU scale)
    Meghann 14:21 (65, MU scale)
    Jay E 12:52 (Jumping MU)
    Mike S 14:51 (85, MU scale)
    Pat 14:59 (115, MU scale)
    Kristin T 13:10 (MU scale)
    Kim G 14:42 (65, MU scale)
    Nina 12:01 (jumping MU)
    Todd 14:29 Rx
    Miranda 15:19 (MU scale, 2xHPC @ 45#)

    ReplyDelete
  8. CateJune 15, 2011 at 3:10 PM

    12:00 results:

    John G 14:11 (135/C2bx2)
    Kevin B 12:58 (115, Jumping MU)
    Megs 12:53 (75, Banded MU)
    Kate C 11:27 (95, BMU)
    Mel 9:40 (80, BMU)
    Jen S 14:17 (95, JMU)
    Tom H 16:58 (95, transitions)
    Aimee 12:04 RX
    Cate 15:20 (mu and mu attempts, 205 deads)

    ReplyDelete
  9. Tim PJune 15, 2011 at 7:28 PM

    430pm

    Warnek 15:56 Rx+(225lbs!)
    Plentus 11:21 Rx
    Nikki 10:39 Rx

    Josh C 12:09 jumping MU
    Tim Gantz 13:42 jumping MU
    Travis 14:12 95#
    Graeme 7:13 25#(10:20 4 rnds)
    Karen L 10:42 65# MU Trans
    WW 13:16 scaled trans
    Brian R 12:16 trans
    Josh S 14:35 105# MU trans
    Jackie 10:11 63# MUTrans
    Tim Henn 11:05 95# MUscaled

    ReplyDelete
  10. Chris P.June 15, 2011 at 8:38 PM

    5:30 "I need to sign into Mind and Body before coming to class"
    Ken 13:15 (75 mut)
    Nick 14:57 (95 mut)
    Patrick 12:21 (135 mut)
    Erika 12:03 (55 mut)
    Denise 10:50 (65 mut)
    Sam 12:17 (Rx sorta)
    Laura 11:36 (jumping)
    Shawn 10:58 (jumping)
    Flounder 13:03 (95 mut)
    Tony 8:14 (Rx)
    Andrea 9:55 (45 mut)
    Katie F. 13:05 (55 mut)
    Jon 7:44 (95 mut)
    Tim P. 8:30 (Rx)

    6:30 "Charles and the Nasty Girls"
    Sheng Ching 13:02 (85 mut)
    Mrs. Peterbutt 12:22 (75 mut)
    Kathleen 10:22 (65 mut)
    Rachael 11:45 (55 mut)
    Charles 12:29 (95 mut)
    Jess C. 12:33 (63 mut)

    nice work everyone, way to keep that bar close on the hpc's. The muscle up is an elusive movement, but practice your pull ups (esp. dead hangs) and ring dips and you will get there!

    ReplyDelete
  11. Mike SJune 15, 2011 at 9:31 PM

    In case you did not get enough today, here are links to "Nasty Girl" tunes from Notorious B.I.G. (I didn't know about this one until today), Nitty (everyone at the box today heard this one a time or two I'll bet), and Vanity 6(before becoming Appollonia 6) (I remember this one from the 80s, written by Prince (before becoming the artist formerly known as Prince).

    http://www.slack-time.com/music-videos/Hip-Hop-Music/Notorious-BIG/Nasty-Girl.shtml

    http://www.youtube.com/watch?v=2zY9Oa5DZj4

    http://www.youtube.com/watch?v=HvDh1zHLAjU

    ReplyDelete
  12. donkeyJune 15, 2011 at 10:18 PM

    Peterbutt: I didn't see your name among the takers today. I also missed it and would love to do this at the next open gym!

    ReplyDelete
  13. donkeyJune 15, 2011 at 10:42 PM

    Also, re mousse:

    Jen S suggested that you could try adding a little mint extract for chocolate mint mousse...i think that sounds wonderful. if you do that, skip the cinnamon. you could also use other extracts such as vanilla, hazelnut, coffee, or other fruit flavors such as cherry. I have a bunch of extracts that i use when i make coconut milk ice cream and they vary in terms of potency. i'd start with 1/2 tsp and increase from there after tasting (and tasting...and tasting).

    ReplyDelete