This video is one of the original ones that inspired me to start Crossfit.  The part where Nicole starts crying and then finishes the WOD is awesome.   The 3 athletes pictured are Nicole Carroll, current head of training for Crossfit HQ, Annie Sakamoto, who qualified for the Games last year as a Mom of 3 kids and well over age 35, and Eva T, an Olympic skier who has medaled at Worlds.  Things have changed a lot since this was filmed…no more butt balls for Rx’ed workouts, 95lbs is no longer heavy, and the range of motion standard for Muscle-ups is much more strict.  It’s interesting to see where things have evolved and what our “Crossfit Roots” are.

31/Jan/2011 Tuesday WOD “Nasty Girls”

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps



Strength:  Do Olympic Weightlifting with Erin at 5pm or Oly is posted to comments.  If possible do after the WOD + do HSPU progression on whiteboard.

Endurance:  30 minutes any modality < 70% HR, 4 hours before or after WOD