I program this workout annually – a classic CrossFit selection of gymnastics and weightlifting movements. One of my favorite videos from my early CF days is below – these three ladies crushing strict muscle ups (in the early days of YouTube, even) brought some attention to CF back in the early days (back when we were counter-culture to the fitness industry).


Workout of the Day:
Nasty Girls
3 Rounds for time of:
50 Air Squats 
7 Muscle-ups 
10 Hang Power Cleans, 135# / 95#

“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.” – Calvin Coolidge