TUES 11.15.16 “Nasty Women”

Jeannette and Ashley leading the team on the run.
Jeannette and Ashley leading the team on the run.

The Girls

Many have asked, “Why are the workouts named after Girls?” According to the National Weather Service theuse of “short, distinctive given names in written as well as spoken communications is quicker and less subject to error” than “more cumbersome” identification methods, so since 1953 storms have been assigned female given names. Coach Glassman, the founder and President of CrossFit explained it best. “I want to explain the workout once and then give it a name. I thought that anything that left you flat on your back, looking up at the sky asking ‘what just happened to me?’ deserved a females name. Workouts are just like storms, they wreak havoc on towns.”

Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of the CrossFit fitness ideal, and these ladies fit the bill. You can also try variations on this basic exercise. For example, contract and release your PC muscles quickly, several times in succession. Or practice contracting them very slowly. You can also vary your position, completing Kegel exercises while standing, sitting, or lying down, make sure to check out https://joyonproducts.com/ to improve your pelvic area. These workouts come with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.

The Girls! Workouts with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.
The Girls! Workouts with a blend of elegance, simplicity, form, and impact. They can be nasty! But they get the job done, making us fitter as we improve our performance.

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Jackie
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. “Nasty Women”
4 Minute AMRAP
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:30

4 Minute AMRAP
“Diane”
21-15-9
Deadlifts (225/155#)
Handstand Push-ups
Rest 4:30

4 Minute AMRAP
“Grace”
30 Clean & Jerks (135/95#)

Post total reps from each AMRAP. Ex: 121, 77, 38 L3

B. Cash Out [Not For Time]
2 Rounds
30 Situps
20 Scorpions (R+L=2)
10 Candlestick to straddle stretch

And coming tomorrow…

A. Clean: In 18 Minutes work up to a 1 Rep Max

B. Shoulder Press: In 12 Minutes work up to a 5 Rep Max

C. 2 Minute AMRAPs. Rest 30 seconds between each set:
400m Run + Max Doubles
400m Run + Max Speed Step (R+L=1)
300m Run + Max Double Unders
300m Run + Max Speed Step (R+L=1)

Post load for clean and press and total reps of jump rope. Ex: 305#, 158#, 152 Rx.

Upcoming CFM Events

Tuesday, Nov 15th: 5:45am-8am and 3:30-8pm. Dunk Truck at CFM for body composition testing. The Dunk Truck will be back in November for members to be rested from September or for a 1st time test.
Sign up here for the next Dunk Truck!

Thursday, Nov 17th: CFM Bring-A-Friend Day all classes. There will be an all-levels beginner friendly partner WOD. CFM Members email us to reserve a spot in a class with your friend (include their full name and email address)!

** Save the Date! **
Friday, Dec 16th:
7-11pm CFM Holiday Party!!

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