Nastier Girls and Butt Testing

8bf62cc65367d9a6d4d06a11e7a0ed8fYou guys may or may have not noticed that Eric has been away this week, hence my sassy blog posts. While he has been away on his “staycation” being Dad of the year, I have been trying my best to fill Eric’s nanos and make sure everything runs smoothly. Last time he let me do this I capped off my blog control with a CrossFit Challenge unlike any other: The Butt Test. Since CrossFit advocates re-testing, let’s bring it back! Insider’s Tip: an excellent time to test this may be after the 150 pistols that are in today’s workout, a new take on the workout “Nasty Girls.”

The Butt Test: A simple way of measuring your posterior chain (a.k.a. booty, badonkadonk, rump, derriere, fanny, twerk muscles, etc.)

A very Happy Birthday to the reigning champion of the Butt Test, Coach Sam!

A very Happy Birthday to the reigning champion of the Butt Test, Coach Sam!

THE PREPARATION: Have athlete subject lie on the ground, face down.

THE TEST: Load a barbell with standard size bumper plates and roll said barbell over the athlete being tested.

THE VERDICT: Check to see if the barbell makes contact with the hindquarters.

If it makes contact with the glutes – CONGRATULATIONS! You have passed the butt test, go celebrate with some squats.

If it does not make contact and rolls over your derriere – You have failed and are prescribed with more squatting.

Compare to 120709

P.S. HAPPY BIRTHDAY TO COACH SAM!

July 11, 2014

WOD:
Nasty Girls V2

3 rounds:
50 Pistols, alternating
7 Muscle-Ups
10 Hang Power Cleans (175#/115#)

-or-
Nasty Girls

3 rounds:

50 Air Squats

7 Muscle-Ups

10 Hang Power Cleans (135#/95#)

Compare to 131121

CFF Goes to Fenway! Friday, July 18 we are getting a group of tickets to go to see the Red Sox game! The game is at 7:10pm against the Royals. Please e-mail me if you would like to reserve tickets. They estimate to be around $25-30. Go Sox!

Hyball is Coming… August 8-10, Sean O’Connell is hosting his annual softball and camping weekend to benefit the Sean Collier Scholarship Fund. A $100 donation includes: 2 nights in the Camp Lyndon cabins, an American Apparel t-shirt with custom logo, new sunglasses, Dunkin’ breakfast and Chipotle lunch on Saturday, all of your keg beer for the weekend, and live graffiti work by Vert Series painter Merk Those. All remaining proceeds will be donated to Sean’s scholarship, and matched by Dell Inc. You can register at www.HyannisHyball.com, or by bringing a check to Sean at CFF in the evening. Morning regulars can coordinate by emailing Sean here.

  8 comments for “Nastier Girls and Butt Testing

  1. Brennan
    July 11, 2014 at 1:13 am

    Happiest of Birthdays to Sam, and Sam’s butt! Good luck to all the Bay State competitors! Huge kudos and inspiration from Mandy, Olivia, and the kids of Crossfit McKinley—as a former self-conscious kid who felt she had zero athletic ability, I am a huge supporter of showing kids the variety of awesome, fun ways to move for fitness and for sport. Everyone can be good at something.

    I was going to write an emotional rant earlier this week when I decided to change my temporary box in LA. Emotion faded. So I tried the first place a few times, and just didn’t get a good vibe, or workout. Seemed like quality coaches and athletes—but I just couldn’t sync in, particularly with the coaching. Lots of unfamiliar gymnasty stuff, probably would be the making of a better bodyweight athlete for me…. but challenging when it was the mainstay of programming. So, I am a quitter—not ideal for any athlete, but the decision I made this time. Found another box closer to me, and with super welcoming coaching staff and athletes.

    From Rec Center Crossfit (downtown LA):
    Yesterday
    A) 10 Min EMOM
    ODD: 4 Turkish Get-Ups (2 each side — 20# for me, was thinking about Joe with the super strict movement standards they had)
    EVEN: 15 Sit Ups
    B) 3 Rounds for Time:
    30 KB Swings (55/35)
    30 KB Walking Lunges (55/35)
    30 Push Ups
    —> 17:02 Rx

    Today:
    A) Find Max Height Box Jump —> bit it, and gave up at 24″ to nurse my bruise
    B) 5 Rounds for Time:
    3 Muscle Ups (subbed 9 Quality Ring Rows + 9 Ring Dips –> skinny band for me)
    6 Shoulder-to-Overhead (155/105) –> 85#
    9 Burpees
    —> 17:58

    Happy weekend everyone! As a PSA from my experience working overnight in the emergency department last Friday, please do not ever celebrate summer with personal fireworks. You want both hands for your muscle ups.

    • Brennan
      July 11, 2014 at 1:14 am

      whoa shit that was long. sorry!

  2. Cal
    July 11, 2014 at 9:41 am

    no butt testing for me, but i don’t even think i’d pass with the little 5# plates.

    ModWOD: 50 squats, 7 ring rows and 20 KB swings. I ended up doing 5 rounds because the pistolers were only on round 1 when i finished 3 rounds…i should’ve done more ring rows and added push ups in there, too. My time was 12:something. I got caught up cheering for the people crushing all those pistols!

    Great work, 5:30! Good luck this weekend bay staters!

    • POPE
      July 11, 2014 at 10:20 am

      Definitely missed out on the butt testing, too…

      I thought I was in the same boat as you, Cal, with the scaling and WOD time… Finished in 11:58. But I checked WODHub for average times for Nasty Girls and it looks like I did scale appropriately. Here’s the link if anyone’s interested:

      http://www.wodhub.com/workout/Nasty+Girls/4420

      Anyway, nice work, 6am.

      Happy Birthday, Sam. Happy Friday and have an awesome weekend, everybody.

  3. Shane B
    July 11, 2014 at 11:01 am

    Mandy your posts have been great!
    No butt test for us this morning (although I am certain I would fail). Instead we played dodgeball and it was awesome!

    Nasty Girls V2 – 18:06 Rx
    Already walking funny from the pistols. Afraid what tomorrow and Sunday will bring.

    Nice work 5:30

  4. Shorty
    July 11, 2014 at 11:26 am

    I think I need to be prescribed 365 days in a row of squatting and maybe I would pass the butt test.

    Nasty Girls V2: 28:34 w/pistols with a red plate underfoot/muscle ups/135#

    Thanks for hanging in there with me 5:30am. It was much appreciated this morning.

    Happy birthday Sam!

  5. Jason
    July 11, 2014 at 6:29 pm

    “Nasty Girls V2″

    8:52 w/ 50 air squats, 14 push ups, and 110#

  6. Olivia
    July 11, 2014 at 8:42 pm

    Nasty Girls V2:

    18:38rx. Those pistols were no joke and my legs felt like jelly when I hit the ground after each set of MUs. Yes, Shane, Sunday will be interesting.

    Thanks for the kudos Brennan – it was so much fun to have the kiddos here and Mandy was awesome with them!

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