Tonight I was back to the Box for another WOD. Tonight was “Nasty Girls”. No idea why this WOD is called this, but this is what it entails:
I can’t do a muscle up yet (not even close!), so I had to scale the WOD. Since I also can’t do an unassisted pull-up yet, I did the Level 3 scale, and subbed 14 pull-ups and 14 ring dips for the 7 muscle ups. Although they were scaled, the pull-ups and ring dips were still hard. I used a green band for the pull-ups and purple for the ring dips. I really need to get started on my pull-up practicing as I am not making much progress on my goal to do an unassisted pull-up by the end of the summer. I have to find the program I printed out and then actually do it!
For the hang power cleans, I didn’t do Rx, but I did make an improvement on my weight. Last time I did them, I used 55lbs. Tonight I was able to clean 65lbs. Still not Rx, but getting closer. I had good form and managed to do 10 good hang power cleans each round. They were challenging, but I managed, so that is progress!
All in all, it was a good night at the Box. My time for the Nasty Girls WOD was 20:45. Lots of room for improvement, but I’m feeling good about improving my clean weight and I’m feeling a little on the tough side with the crazy ass callouses I have on my hands:
I’m happy to only have callouses and not have any rips from the pull-ups.
Before I went to CrossFit, I enjoyed another Paleo dinner. Tonight we had “Rockin’ Moroccan Chicken”. This was another easy to prepare and super tasty dish. The cinnamon gave it quite an interesting flavour. I ended up adding in more chicken stock than the recipe called for, since the 1/4 cup it called for seemed to dry out quickly. I probably added another 1/2 cup or so, in a few stages, and there still wasn’t all that much “sauce” in the pan. Regardless, it was a tasty dinner and I have a serving left for lunch tomorrow at work. Love, Love, Love Leftovers!
Tomorrow is my golf night. I tee off at 5:30 and will be going out with my scramble team for a practice round before our Chapter Championships on Sunday. Hopefully the weather cooperates and we have a lovely night on the course. Hopefully my golf cooperates and I play well. Send positive vibes, please!
Now, it’s late, I’m tired, and I need to go to bed.
How was your Monday?
Did you get a good workout in?
Ever done “Nasty Girls”?