Friday just got Nasty


Normal Schedule through Saturday, December 24
Sunday, December 25: Closed
Monday, December 26: Sunday Schedule

Friday 111223

A: Press 3-3-3 @ 85% of your 1 rep max

B. WOD: “Nasty Girls” (Compare to 110822.)

Three Rounds For Time:
50 Squats
7 Muscle-Ups (Post Elements: 21 Pull-Ups, 21 Dips)
10 Hang Power Cleans 135#/95# (Post Elements: 95#/65#)

How not training can help you make progress
CrossFit pick-up lines
Cider-braised bratwurst with onions and peppers
Health-bent‘s holiday gift guide 2011
Victoria’s Secret 2011 fashion show: Afterthoughts

A few more shots from our recent ice-skating outing, organized by Coach Will. Stay tuned to our Events page for new events in 2012!:

**Please note that the Saturday High Noon Hero WOD will not be happening on December 24 or December 31, but will return the following Saturday in January 2012.

In the meantime, here’s a report from our High Noon Hero WOD organizers:

High Noon Hero WODders,

Just want to keep everyone updated that after a phenomenal start these past three weeks, “High Noon Hero WOD” is closed for the holidays but will resume January 7, 2012. Great work and great job to everyone who came out and gave it their all. Doing “Murph” with everyone was an amazing experience and following it up the next week with “Mr. Joshua” was almost better. We had so many people, we needed to run two heats. Last week was the inaugural WOD in the new space and the crew that showed up for “Brenton” hit it hard. It was great training with everyone and we are looking forward to many more High Noon WODs with everyone.

Enjoy the holidays and maybe hit a Hero WOD somewhere!

-Jason L., Mike W., Jamie F. & Jason W.

Before “Brenton”:

And after!

Here’s what’s on tap for Saturday’s WOD classes:

A. Back Squat 3-3-3 @ 85% of your 1 rep max


Rep scheme follows the song: 1, 2-1, 3-2-1, etc. Anyone wearing an ugly Christmas sweater for the duration of the WOD may subtract two minutes from their time.

1. Handstand push-up
2. 24″ Box Jumps
3. Thrusters (95#/65#)
4. Pull-ups
5. Burpees
6. Toes to Bar
7. Wallballs (20#/14#)
8. KB Swings (24kg/16kg)
9. Double-unders
10. Overhead Lunges (5 each side, 45#/25# Plate)
11. Hang Power Cleans (95#/65#)
12. Snatches (95#/65#)


  • Anonymous

    Jamie looks so happy to be doing Brenton…

    • Anonymous

      He always looks happy. #Jamie4America

  • Rory

    A. 85-95-115
    B. 12:32 (jumping muscle ups, #115 hpc)

  • Anonymous

    Is anyone having luck with The Perfect Health Diet?

    • Rory

      this time of year is impossible…there is so much godiva crap sent to our office everyday

    • Jim S

      Working at it. Just travelled for four days. Made it really tough.

  • Cass

    front squats and presses for strength

    13:55 subbed 14 pull-ups/dips and 73# for the cleans..NASTY

  • Erika Ramos

    i have to say it. we are some FINE looking crossfitters. 

  • A. 95×3, 115×3, 115×3. Shoulders still feel a little tender and wanted to save a little for muscle ups

    B. Nasty Girls:  12:10 Rx’d. That is a fun WOD. Squats were fine. I paced myself through them in sets of 25. I did muscle ups as singles. I think this strategy helped my time. Failed MUs don’t help at all. Power cleans in sets of 5 felt good.

    I’m touring New England next week – visiting family in CT and in-laws on Cape Cod. Hope everyone has a great holiday and a Happy New Year.

    • Jamie F.

      Nick Walters … #beastmode!  Aweseome work today dude.

  • Jamie F.

    16:18 RX’d.

    Gotta practice those MU’s.  HPC’s were unbroken for all three sets though.

  • Anonymous

    9:48.  (21 reps on the dips / pull ups – no rings at the hotel gym)

  • 10:32 RX’d

  • Sara

    13:31 rx’d.  Muscle ups from full extension!!!! 

  • Jason W

    12:36 rx’d.

    a full 1:17 slower than the last time i did this wod. muscle-ups just weren’t working for me today. all signs are pointing to a rest week.

  • Peter F

    63/73/78…. I think I need to establish a new 1RM for presses, 85 seems kinda low. 

    12:15 on the WOD, subbed 14/14 kipping pullups and bar dips with 75# barbell.  Couldda gone higher with the barbell too.  If I have a resolution for 2012, it will probably something along the lines of “just go heavier”. 

  • BenS

    A: 105-105-105
    B: 11:00.  95# HPCs; green band pullups; box dips

  • Jim S

    A: 105 105 105
    B: 21 pull up / 21 box dips, 115lbs 20:23
    Really slow today after some jet laggy travel. Felt sluggish starting with the warmup and it didn’t go away. But I feel good that I finished it.

  • Rory
  • Asegal04

    115 135 155

    Wod: 20.31 rxd

  • Anonymous

    Globo gym workout, strangely enough they had the nicest oly platform I’ve seen to date including colored weights, so you know it’s legit.

    A: Wendler Backsquats week 1:
    185 x 5
    215 x 5
    245 x 10

    B: 50-40-30-20-10 hang power cleans increasing the weight each round 75-95-115-135-155…hopefully feeling in my forearms will return by 2012. 13:39 with a slippery bar and weight changing between sets

  • Anonymous

    Close to home at Guerilla Fitness in Morristown

    Squat Cleans – 135 155 175 175 185* 195* 205* (hip mobility FTW!)

    10 min amrap
    Burpee Broad Jumps (60 ft)
    15 KBS (24kg)

    3.5 rounds – a short visit to the depths of Hell

  • Sean M

    Power Clean 3 x 5: 215 Across

    Every minute on the minute:
    1 x Clean 205
    5 x CTB

    Nasty Girls: 6:42

    • Sean M

      Every minute on the minute for 12 mins:
      1 x Clean 205
      5 x CTB

    • Mike K

      Strong work!

    • Anonymous

      great Nasty time dude! mad skills.

  • Just did Tabata Tree Decorating with my mom=) 

    20 seconds of squats/ push ups/ sit ups (8 rds of each)
    10 seconds of tree decorating

    My mom killed it!

    Happy Holidays CrossFit family!! I have so enjoyed getting to know you all (AM’ers) and seeing your smiling, sweaty faces every morning=)

  • GordonFinn

    17:05 (black band, #115)

  • Anonymous

    Press: 58-58-58-63-63 (added an extra 5 from last time)
    WOD: 13.17 (black band and black and green band; #58)