Since CrossFit is a strength conditioning program, there are a number of workouts you may perform to enhance your strength. What follows is a handful of simple workouts that are renowned in the world of CrossFit as the Nasty Girls Workout that will help you achieve your fitness goals.
Below is presented a synopsis of what exactly the Nasty Girls Workout is and a short history of the people who came to be known as the “Nasty Girls.” Let’s find out what this nasty girl workout is all about!
Nasty Girls Workout
“Nasty Girls” is nothing but a certain taste considered by CrossFit that includes a number of CrossFit WODS. CrossFit employs standard WODs as measurements and tests to observe how much you’ve advanced in the particular game. If there is improvement in your benchmarks then you are building up athletically and at the same time getting more fit.
On December 4, 2005, which was a Sunday, “Nasty Girls” was introduced by the CrossFit team as its personal, unconnected yardstick drill, and Nicole, Eva, and Annie were honored as “The Original Nasty Girls.” These girls from CrossFit are in possession of WODs that are named after them.
The “Nasty Girl” benchmark WOD consists of the following drills that should be practiced for 3 rounds:
- Muscle-ups – 7
- Air Squats – 50
- Hang power cleans (135 or 95 lbs) – 10
If you don’t have rings to do muscle-ups or if you cannot perform the movement, you may use a 3:1 substitute of pull-ups and dips. That is 3 pull-ups and 3 dips per muscle-up.
Nasty Girls WOD
Check out this short video below:
Why Use the Nasty Girls WOD Regularly?
An easy way to check and see if you’re improving your fitness level is to time yourself doing a workout like this nasty girls one. Perhaps it took you 15 minutes six months ago. If you’ve been consistently working out and training since then, your time should decrease.
If you’re training to get into the police, firefighting force, or military, it can be a nice way to push yourself to the next level. Do this routine once a month, on the last day of the month to measure your progress.
If you haven’t been training, you can do a WOD like this one to see just how much fitness you’ve lost and how hard you’ll have to work to get back to your old form.
A Short History of the Nasty Girls
In the present day, the director of Training and Certification Department of CrossFit is Nicole Carroll. She had been an assistant to Dave Castro and thus reached the current position today as the Games WODs’ programmer.
Eva T’s story was a bit different than the rest. She had been a double Olympic Athlete compelled to withdraw owing to injuries that were career destroying. After that she happened to come across Greg Glassman during a spin class. She soon became a special client and eventually turned out to be a “Nasty Girl.”
Finally, let’s talk about Annie, who was the exemplary and original “Nasty Girl.” Annie happened to be the pint-size lady who constantly impressed others with her feats of endurance and strength. The CrossFit workout “Annie” was named after her.
This includes 50-40-30-20-10 rep rounds of the following:
These are in short some of the top CrossFit “Nasty Girls” workouts that you may perform alone or with your gym mates or family or friends who are into CrossFit. We hope that these inspiring women of CrossFit will challenge you to bigger and better things in the future.
Ben Smith Doing the Nasty Girl’s WOD
What about the Nasty Girls V2 WOD?
Check out this new nasty girls workout that you can try:
3 Rounds for Time
- 50 Pistols (alternating legs)
- 7 Muscle-Ups
- 10 Hang Power Cleans (175/125 pounds)
Tips for Doing the Nasty Girls WOD
“Nasty Girls” is a classic CrossFit workout consisting of three rounds of muscle-ups, hang power cleans, and air squats. Here are some tips to help you tackle this WOD:
- Develop your muscle-up technique: Muscle-ups can be challenging, so focus on mastering the technique before attempting them in the workout. Work on building strength and practicing progressions such as strict pull-ups and dips.
- Pace yourself strategically: Since this workout involves high-intensity movements, it’s important to pace yourself properly. Start at a sustainable pace and aim to maintain it throughout the workout. Avoid going all-out in the first round and burning out early.
- Break up the muscle-ups and hang power cleans: Instead of performing all the reps continuously, consider breaking them up into smaller sets. This approach can help you maintain a consistent pace and reduce fatigue. For example, you could break the muscle-ups into sets of 3-5 reps and the hang power cleans into sets of 5-7 reps.
- Efficiently transition between movements: Minimize your transition time between exercises to maximize your overall efficiency. Practice smooth transitions from the muscle-ups to the hang power cleans and from the hang power cleans to the air squats.
- Maintain proper form: As fatigue sets in, it’s crucial to prioritize maintaining good form. This applies to all the movements in the workout. Focus on proper hip extension and full range of motion in the hang power cleans and maintain an upright torso during the air squats.
- Breathe and stay mentally focused: “Nasty Girls” can be physically demanding, so remember to breathe consistently throughout the workout. Stay mentally focused and push through any challenges you encounter during the WOD.
- Scale the workout if necessary: If the prescribed weights or movements are too challenging, don’t hesitate to scale the workout. Modify the muscle-ups to pull-ups or ring rows and adjust the weights to a manageable load. The goal is to maintain intensity while still challenging yourself.
CrossFit Workout FAQs
There are a number of common questions that people have about CrossFit workouts. Here are the answers to some of the most common ones.
Who are the Nasty Girls of CrossFit?
The “nasty girls” of CrossFit are three famous CrossFit athletes: Annie Sakamoto (the “Annie” WOD is named after her), Nicole Carroll and Eva Twardokens. The three of them did this workout in the first-ever CrossFit gym in Santa Cruz, California.
What is a Good Time for the Nasty Girls WOD?
A good time for the Nasty Girl WOD depends on your level. Beginners could aim for 17-20 minutes (may require modification), intermediates 12-17 minutes and elite athletes 9-12 minutes.
Can a Beginner do the Nasty Girls CrossFit Workout?
The Nasty Girls CrossFit workout isn’t really designed for beginners because there are two exercises that require a high degree of technique and form. However, beginners can do this workout with some modifications.
What Equipment Do I Need for the Nasty Girl WOD?
The equipment needed for a Nasty Girl WOD is as follows: pull-up bar, barbell, bumper plates.
What is a CrossFit Workout?
A CrossFit workout is a form of high-intensity interval training involving strength and cardio exercises. It involves a series of functional movements and there’s a workout of the day (WOD) that all members complete on that day.
How Long is a CrossFit Workout?
A CrossFit workout is generally around 10-20 minutes. However, the more brutal ones are 30 or 40 minutes or even longer. If you take a class, it’ll be about an hour in length and include skill learning, warm-up and cool-d0wn.
Do you have a Recommendation for CrossFit Shoes?
If you’re going to do a serious workout like this one, then you’re going to want some serious gear to go along with it. Here are the top recommendations for CrossFit shoes to consider:
What Do You Think about Nasty Girls CrossFit Workouts?
What do you think about the Nasty Girl WOD? Leave a comment below and let us know what you think.
Or, have you done this workout and would like to share your best time with us? We’d love to hear about it.
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Last update on 2023-08-20 / Affiliate links / Images from Amazon Product Advertising API