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The 7 Sacred Rules at AllStar

At CrossFit AllStar we commit to live the following:

  1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
  2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
  3. I may struggle, curse and cry but I will never quit.
  4. I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
  5. I promise to believe in myself, beginning each workout with the thought that "I can do this!"
  6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
  7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.
CrossFit Journal: The Performance-Based Lifestyle Resource

 

Where is CrossFit AllStar? Waimea/Kamuela, Big Island, Hawaii

« 5/26/12 Partner Workout Saturday! | Main | 5/24/12 V-Up Progression & "Manion" »
Wednesday
May302012

5/25/12 "Nasty Girls"

DateWednesday, May 30, 2012 at 8:14PM

-Written by KC

Nasty Girl Muscle Ups

Our box did the infamous 'Nasty Girls' workout today for the first time, and I personally managed to do it today for the first time with all the Muscle Ups. Progress is contagious around here it's happening to everyone. The original 'Nasty Girls' was a workout performed by Greg Glassman's proteges, the founding father of CrossFit and his original female athletes he started training in Santa Cruz in the early years. I have attached the video here(although the original music was different I think?) and I hope you enjoy it as much as I did the first time I saw it. It rocked my world to see these chicks doing barbell movements and ring muscle ups. It stoked a fire inside me that still burns and lets me know that being a female, can also include being a strong, kick ass female, and that can be beautiful. 

 

Happy Birthday to TJ today who always makes Muscle Ups look so easy!!!

Workout of the Day

Warm Up:

Animal Soccer

then:

EMOM (Every minute on the minute) for 8 minutes:

10 Double Unders (20 singles)

5 Sit Ups

3 Chest to Bar Pull Ups

Skill: 

Muscle Up & Muscle Up Progression (Strict)

“Nasty Girls”

3 Rounds:

50 Air Squats

7 Muscle Ups

10 Hang Power Cleans (135/95)

 

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