If you're familiar with CrossFit, you'd know that it's a fitness regimen renowned for its high-intensity workouts, which are as diverse as they are demanding. Among the myriad of workouts that make up the CrossFit lexicon, there's one that has piqued the interest of many CrossFit enthusiasts and beginners alike - the infamous "Nasty Girls" WOD (Workout of the Day). In this blog post, we'll delve into what the "Nasty Girls" workout entails, its origins, and some tips on how to approach it.
What is the "Nasty Girls" Workout?
"Nasty Girls" is a classic CrossFit benchmark WOD that was first posted on the CrossFit website on December 4, 2005. It was named in honor of three early female CrossFit athletes – Eva Twardokens, Annie Sakamoto, and Nicole Carroll, who were known for their impressive performances and pioneering spirit in the early days of the sport.
The "Nasty Girls" workout consists of three rounds for time of:
- 50 Air Squats
- 7 Muscle-ups
- 10 Hang Power Cleans (weight typically at 135 lbs for men and 95 lbs for women)
It's a potent mix of cardiovascular and strength training, testing endurance, agility, and power in one comprehensive session.
Why is it Significant?
"Nasty Girls" is iconic for several reasons. Firstly, it was one of the first workouts to include the Muscle-up, a challenging movement that requires and develops significant upper body strength and control.
Secondly, it's a testament to the incredible athleticism of female CrossFit athletes. When the workout video featuring Eva, Annie, and Nicole was first released, it was an eye-opener to many about the capacities of female athletes in the sport.
Lastly, "Nasty Girls" represents the essence of CrossFit – functional movements executed at high intensity. It's a workout that demands grit and determination, embodying the spirit of resilience that CrossFit instills in its community.
How to Approach "Nasty Girls"This workout is a challenging endeavor, even for seasoned athletes. Here are a few tips on how to approach it:
- Warm-Up Properly:** Given the intensive nature of the movements, a thorough warm-up is crucial. Focus on warming up your wrists, shoulders, and hips, and perform mobility exercises for your squats and cleans.
- Break Up Your Sets:** Unless you're an elite-level CrossFitter, it might be wise to break up the sets, particularly the muscle-ups and hang power cleans. This can help maintain your form and stave off fatigue.
- Practice the Muscle-Up:** The muscle-up is arguably the most challenging part of this workout for many. If you're not yet proficient, spend time practicing this movement and consider scaling options such as pull-ups and dips until you're ready.
- Maintain Good Form:** Especially when fatigue sets in, it's important to keep your form in check. Poor form can lead to injuries and less effective workouts.
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"Nasty Girls" is a tough yet rewarding workout that embodies the spirit of CrossFit. Whether you're an experienced CrossFitter or a newcomer to the sport, this workout offers a unique challenge that tests and builds your strength, agility, and endurance. Remember, it's not about how quickly you can complete the workout, but how well you can maintain form and consistency throughout. As with all things CrossFit, the focus is on functional fitness and personal improvement - so embrace the challenge, and become your own version of a "Nasty Girl"!