Nasty Girls! Yeah!

Omigoodness! What a fun weekend and how amazing is Henry Martinez????!!! Thank you all that came out and showed their support for Henry and Undisputed at the Underground on Friday! We are all part of something truly great and unique. We love you!!!

Oh yeah!!! It’s going to be a spicy week…

Nasty Girls

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


The Original “Nasty Girls”- this video is awesome!!! You should watch it!!!Makes me want to get BETTER and FASTER!!!!!

The following is from

That was Annie, the Asian girl, Eva, the taller one and former Olympic skier, and Nicole, the cute little one with the worried look in her eyes.  Nicole needed to be more explosive on her muscle-ups.  The static muscle-ups killed her on this workout.  This was one of the early videos and she got even stronger subsequently.  She now runs the level 2 CrossFit certifications.   Annie was just a little met-con machine.  She competed in the affiliate cup this last year for one of the Santa Cruz affiliates.  Eva was so strong.  She made a second athletic career competing in Olympic Lifting meets.  Notice how she just blows through the high hang cleans.

I love this workout, it’s a great representation of a balanced CrossFit workout including a gymnastics movement, the muscle-up, an Olympic Lifting element, the high-hang clean, and a metabolic movement, the air-squats.  I have to say that although all three of them are awesome, I think that Annie was my favorite Nasty Girl.  At the CrossFit certifications she was always so spunky and enthusiastic while coaching.  If you want to see the whole video, you can go to > Exercises & Demos > WODs > Nasty Girls.  Who is your favorite Nasty Girl and why?  What is your favorite CrossFit workout?  Why?   Are there any workouts that you would like to see two people from CrossFit Marin go head-to-head on?  If so, which one and whom?  Post thought to comments.

What do you guys think????


Mobility WOD