12 Days of CrossFit – Day 1 – Nasty Girls

Your first workout of the 12 days is called “Nasty girls”.

It was one of CrossFit’s first benchmark workouts, and first videos they posted on the web.

It represents everything that makes CrossFit different.

Check it out –

In it, you see three strong ladies in a small garage gym doing squats and lifting weights…but more importantly, doing strict MUSCLE UPS!

This was way before instagram had videos of ladies throwing around big weights.

Back in the day, this was mind blowing!

It still is…those ladies are badass.

Best part about that video is towards the end, when Nicole (the lady in the middle) starts missing her muscle ups.

Things were all going along fine, then it all sorta fell apart.

Her frustration was palpable…You can see the other ladies cheering her on, and she starts crying a bit more with each failed attempt.

You can relate to that frustration after you’ve been at Hale.

Every so often you run into that workout or movement where your body just doesn’t want to do what you’re telling it to do.

You’re going along just fine, then you hit a wall.

You want to quit.

You want to cry.

You want to sneak out of the side of the gym.

But a coach comes by and encourages you, or a fellow athlete cheers you on…and you keep going.

And finishing that workout becomes one of your proudest accomplishments..

Even though you scaled it down, finished last, and almost had a mental breakdown.

The biggest changes you make at Hale happen between your ears.

That’s why we love this workout, and this video..and why it’s the first workout of the 12 days for the 3rd year running.

Can’t wait to throw down with you today.

Coach “Day 1” Jay

PS – We are still looking for a few talented performers for our show. Reply and let me know what your talent is!

I promise you, no matter what it is, it won’t be as embarrassing as what the coaches are planning to perform

PPS – wanna join the Hale party? Go book an intro here – http://crossfithale.com/get-started/


12 Days of CrossFit begins on Monday, December 5th and will wrap up on Friday, December 16th for the finally WOD. Pot luck and talent show will follow.

Workout of the Day for 12-05-16

Group coaching & MissFit:

Nasty Girls:
3 RFT:
50 air squats
7 muscle ups
10 hang power cleans (135/95)
(20 min cap)
*Scale Muscle Ups to 15 Ring Rows (Pull Ups) & Push Ups (Ring Dips); Scale Hang Power Clean to Dumbbells (35/25)

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