Wednesday, September 9, 2009

wednesday

"Nasty Girls"

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

Post time to comments


also, post your favorite workout songs to the comments. On that note (pun very much intended), an ipod might not be a bad idea for tomorrows 5K.



8 Comments:

  1. Unknown said...
    WHO is that burly babe doing back squats!? :)
    BJ said...
    My workout playlist is a pretty eclectic mix, but here are some of the cleaner ones on it:

    Cake: The Distance
    Bon Jovi: Livin on a Prayer, Bad Medicine
    Van Halen: Right Now
    Ozzy: Crazy Train
    Boyz II Men: Motown Philly
    DJ Cool: Let Me Clear My Throat
    Gorillaz: Feel Good Inc.
    Lil Bow Wow: Take Ya Home
    Outkast (editted versions aren't too bad): Hey Ya, Bombs Over Baghdad
    Run DMC: It's Tricky, Walk This Way
    Backstreet Boys: Tearing Up My Heart
    REM: It's the End of the World As We know It
    Soft Cell: Tainted Love
    All American Rejects: Move Along
    American Hi-Fi: Flavor of the Week
    Avril Lavigne: Girlfriend
    Ghoti Hook: Walking on Sunshine (punk cover)
    Fanmail: I Want It That Way (punk cover)
    Philmore: Living On a Prayer (punk cover)
    SR-71: Right Now
    Sum 41: Come Back to Texas
    Blur: Song 2
    House Of Pain: Jump Around
    Offspring: Keep It Separated, Pretty Fly For a White Guy
    Powerman 5000: When World's Collide
    JXL/Elvis remix: A Little Less Conversation

    Also, for game days, I highly recommend:
    Scorpions: Rock You Like a Hurricane
    AC/DC: Thunderstruck

    And, these aren't all the standard, high-tempo music that's normally preferred, but here are some random ones also on my playlist:
    R. Kelly: The World's Greatest, I Believe I Can Fly
    Kirk Franklin & GP: Stomp
    Green Day/Oasis remix: Wonderwall/Boulevard of Broken Dreams
    Gloria Estefan: Conga
    Carl Douglas: Kung Fu Fighting
    Steppenwolf: Magic Carpet Ride
    Styx: Come Sail Away
    Herb Alpert & the Tijuana Brass: Casino Royale (from the Peyton Manning locker room skit on SNL)
    They Might Be Giants: Constantinople
    O.A.R.: Crazy Game of Poker
    Punjabi MC: Mundian To Bach Ke
    ???:Tunak Tunak Tun (http://www.youtube.com/watch?v=-bAN7Ts0xBo)
    Jenni (Mac) D said...
    Love the play list Beej! Below is my work-out/dance party mix...I think the Outkast tunes are the only overlapping between our playlists.

    Wind it Up – Gwen Stefani
    Breathe – Dashboard Confessional (kind of slower but does remind you to breathe!)
    (Probably all Missy Elliot or Outkast songs should be the radio edited version)
    4 My People – Missy Elliot
    Gossip Folks – Missy Elliot
    Work It – Missy Elliot
    I’m Really Hot – Missy Elliot
    Pass That Dutch – Missy Elliot
    Lose Control – Missy Elliot
    Bombs Over Baghdad – Outkast
    Hey Ya – Outkast
    Folsom Prison – Johnny Cash
    Toxic – Britney Spears
    Circus – Britney Spears
    Get Free – The Vines
    7 Nation Army – White Stripes
    Sleep Now in the Fire – Rage Against the Machine
    Best of You – Foo Fighters
    All My Life – Foo Fighters
    Let it Die – Foo Fighters
    The Pretender – Foo Fighters
    Jesus Freak – dc Talk
    You Spin Me Round (Like a Record) –Dead or Alive
    Unbelievable – EMF
    Smooth Criminal – Alien Ant Farm
    Barracuda – Heart
    Buddy Holly – Weezer
    Paint it Black – Rolling Stones
    Baby Did a Bad Bad Thing – Chris Isaak
    Hey Mama – Black Eyed Peas
    Devil Went Down to Georgia – Charlie Daniels Band
    I Believe in a Thing Called Love – The Darkness
    Teenagers – My Chemical Romance (edited version)
    Here it Goes Again – OK Go
    A Million Ways – OK Go
    Crossfit Richardson said...
    great start...keep em coming
    Scott said...
    Alright here are a few of mine:

    AC/DC: any song
    Guns and Roses: It's so easy
    Mr. Brownstone
    Paradise City
    Godsmack: Bad Religion
    Whatever
    Keep Away
    Timebomb
    Eminem: Till I Collapse
    Lose yourself
    RHCP: Dani California
    Prodigy: Smack my B*tch up
    Hank Jr. Country Boy can Survive
    Family Tradition
    If heaven ain't alot like dixie.

    These are off the top of my head, can't find my ipod charger to see what else I have on there.
    Scott said...
    Finished WOD RX'd except jumping muscle ups in 11:37.

    Max 1 rep power clean new PR 195
    Max 1 rep overhead 185.
    Unknown said...
    Wow on the song lists guys!!!
    You were moving to the beat. I'm afraid my only beat was my heart, loudly thumping! May seek to drown it out next time!
    Jenni (Mac) D said...
    Love Lockdown - Kanye West
    Bush - Mouth
    Joan Jett - Bad Reputation
    Pat Benetar - Heartbreaker

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