Nasty Girls – Thu 4.14.16

 In W.O.D.

Focus on the Air Squats this time around on Nasty Girls.  Perform some “Squat Therapy” during the skill sessions.  This is a functional movement and should constantly be improved on.  Greg Glassman’s article he writes:

“The squat is no more an invention of a coach or trainer than is the hiccup or sneeze. It is a vital,
natural, functional, component of your being.The squat, in the bottom position, is nature’s intended sitting posture (chairs are not part of your biological make-up), and the rise from the bottom to the stand is the bio-mechanically sound method by which we stand up. There is nothing contrived or artificial about this movement.”

Skill:  Movement practice and warm up

Conditioning:  “Nasty Girls”
3 rounds:
– 50 Air Squats
– 7 Muscle Ups
– 10 Hang Power Cleans (135/ 95#)

Scaling Options:

* If you don’t have a Muscle Up, perform them on your knees on the rings, or perform a Burpee – to – Toes to Bar.  Perform a Burpee, then jump up and grab the bar and perform as close to a toes to bar as possible! For the cleans, use 50-60% of your power clean weight from Wednesday.  Make every Air Squat as good as you can.

Compare to 9.03.15


A HUGE congratulations to Ed, who finished 139th in the entire world!!!!!!  That means his CrossFit Games season is NOT over!  This is a huge accomplishment!  That makes Ed the second Regional-level athlete from The Compound!  But, it was Ed’s hard work that got him there and now he gets to participate it Master’s Qualifier!

The 2016 Masters Qualifier Events will be released on Thursday, April 21 at 5 p.m. PT.

The top 200 masters athletes each age division—40-44, 45-49, 50-54, 55-59 and 60-plus—have from Thursday, April 21 to Monday, April 25 to complete the events. Events can be completed in any order.   Ed finished 139th in the 60 and older division.

Masters athletes will have X number of scores recorded to determine the top 20 in each age division. The first of X scores for masters athletes will be their final Open ranking. The other X-1 scores are the final rankings of each event from the Masters Qualifier.

The 20 athletes with the fewest points at the end of the qualifier will receive an invitation to compete at the CrossFit Games in Carson, California.

To see some of the previous years events, check HERE

Let’s plan on helping Ed and cheering him on during this grueling competition!

 

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