Nasty girls rule! Oh, the WOD looks good too.

*************************************************

Still injured, movement restricted by Physical Therapist. I frickin' hate being injured

*************************************************

I thought this looked familiar!

http://www.crossfit.com/cgi-bin/moveabletype/mt-comments.cgi?entry_id=990

I'm so glad that it's 95lb now...grip failure was a HUGE issue last time around!

The way that I learned how important it is to slow down and pay attention to your form during the Push Press, is that as you're doing the explosive movement to get the bar over your head, you give yourself an uppercut to the chin with the bar and bite a hole in your tongue, which bleeds for a long time thus having to end the workout prematurely. :)

Kate

Jesse-
Thanks for the link. It was great reading the comments from so many of the older CFer's. I miss their posts and their words of wisdom.

Kate

Get some!!

The Wiki Page on CrossFit has been removed, due to it basically being a piece of junk.

I have migrated the quotes section to Wikiquote.

http://en.wikiquote.org/wiki/Greg_Glassman

I still have the rest of the article if anyone wants to work on it and resubmit it.

NICE! Maybe I'll actually workout tomorrow, who knows. I've got approximately 2400 miles ahead of me on the way back home.

Wow, that video was awesome!

-Jason

37:50
4 pull-ups & 3 ring dips(feet supported on bench behind me) per muscle up.
And I have no idea how I did, but probably at the back of the pack. That's ok, gotta start somewhere.
Pierre - drive safe

Caution: Exercise is bad for you. Trust me.

-The Ninja

my heart is human
my blood is boiling
my brain IBM

someday soon ill pass up these girls ;)

I'm new to crossfit so please forgive me if this is a dumb question.

If you're following the Crossfit calendar, why would you perform squats on Saturday and Sunday?

Matt #14:

yesterdays were of the maximum effort variety, todays are bodyweight only, for metabolic conditioning purposes. unless specified, 'squat' refers to a squat without weight.

http://crossfit.com/cf-info/faq.html#Exercises1

nice haiku

Thanks Dave!

Another question for todays workout.
How do I calcualate the amount of chin up and dip reps necessary to replace the 3 sets of seven muscle ups?
Thanks for any help!

Time 29.42
Did 4/4, pull-ups/dips for each muscle-up.
Pull-ups were 2+2 towards the end .

Matt

In the FAQ: "Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips"

... so 7x4 = 28 pullups/28dips, each set... have fun!

8:42 as rx'd
full squat cleans

Sub pullups and dips for muscleups. Also messed up and did squat cleans.
14:02
GREAT VIDEO!!!

made some adjustment as muscle up not really there yet.
3 rnds of...
50 sqts
10 pullups w 40db
10 dips w 40db
10 hang cleans @ 135
didn't time but pushed it

50 squats
replaced muscle ups w/pullups and dips
pwr cleans as RX'd
17:05

10:07
gym closed today so modified
3 rounds of:
50 sq (unbroken)
50 pushups (50; 32/18; 20/15/15)
10 HSQCL + press w/metal pole
5 OHSq w/metal pole

jesse woody-
thanks for the link, now i don't have to scroll back through six months of wods looking for it! joeyd-this should look familiar, it was the wod after which you solicited the rings!

11:31
3 rounds of:
50 squats, 12 ring pull ups, 12 ring dips, 10 65lb hang cleans

as RX'd 5:37

10:45 65#PC, modified MU. Did extra dips+pu after. Followed by 20minutes punching bag interval workout. That Queen's mix came in handy again. Thanks again Dammit.

JeffT, OPT.. i'll have an order of that koolaid u guys had this morning. nice work!

This would come up the one day I don't have access to rings.

I hope the ceiling in the gym is high enough for me to do the muscle-ups on the pull-up bars and I hope they leave me alone and let me do it.

Sub 4/4 dips/pull-ups for muscle-ups.

Tor; 19::05

Frank; 17::57

Jad; 16::15

Those were indeed nasty and naughty girls!

Maximus,

There was a list of quotes of mine on the message board. (My reaction to more than a few was "what a jerk".) I can't find it. I thought the list was compiled by Mike Minium or Barry Cooper, but that is either incorrect or hasn't helped my search.

as rx'd:

19:04
bwt 172

Chris - 16:32 as rx'd

Julie - 15:22 as modified below
10 jumping ring pull-ups
10 ring dips with feet elevated
45# hang power clean

Good times.

Just caught that it said power cleans...I did full squat cleans.

JeffT,
That's amazing. Absolutely amazing. I spent 5:37 sucking wind.

subbed pull ups/dips for muscle ups
otherwise as rx'd:18:16

Coach:

I have the list compiled by Ryan Atkins on March 07 2005, is that what you mean?

That is where I got:

“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you’ll be getting a ten minute headstart ”

"Triathletes are sorely lacking in strength, speed, power,
flexibility, accuracy, agility, and coordination, but they've sure got a lock on malnutrition."

I'll probably add many of the others: the ones I really love are the stream-of-conciousness one-liners that remind me in an odd way of Yogi Berra. But with world-class performance information in them.

Anyway, I just checked the wikiquote page: it too is now a candidate for deletion. I do think there should be a space somewhere for these quotes that is easy for people to find. I am going to migrate everything to CrossFit Oakland, and try and work with the tagging, etc. so that it will come up 1st in google searches on "Greg Glassman Quotes". Unless you want to provide a space on the CrossFit main website.

BW 168
age 37
3 rds Nasty Girls
Subbed 3 and 3 for muscle ups
25 mins

WOD: "Nasty Girls" scaled back to "Wimpy Boy" - 3rds of 95# HPC, 50 Squats, 10 pull-ups, 20 push-ups

14:55 (with Nitty's "Nasty Girl" playing for inspiration)

This WOD (scaled as it was) gave me an even more profound respect for Annie, Nicole, and Eva.

Sam

oh dear, oh dear, oh dear. Sometimes you eat the bear, sometimes...This will teach me to go partying last night.
43/158/5'11.5"
24:22 including doing my daughter's homework and giving directions to the locksmith (it was a GREAT party)
Squats coming good - all down to about 10"
Subbed L-pull ups/mixed grip pullups and dips 4:1
Scaled weights to 55# ,60# and 65# for 1, 2 and 3.
Despite light weights, finally learning to to extend the hips - feels like 'flick' - and come up on the toes, so quite pleased.

I have the 'running for 20 minutes'quote as my sig line on martialartsplanet.com. (I thought about the 'fitness whore'one, but decided I do care about people's feelings.)

33 y.o. male, 170#
Nasty Girls Subbed with PUs & Dips
All sets broken except for Cleans
23:53

9:52 as rx'd.

@16 mins. I did not have my stopwatch with me. In the first round I did the first 8 cleans and full squat cleans until Tariq reminded me they were supposed to be hang power cleans -- big difference. Sub'd 20 pullups and 20 dips in each round for the 7 MUs.

Sub chair dips for rings. No have rings.

11:20

Nick K #40

I think one of us misundersands the "fitness whore" quote.I don't think coach is talking about emotional feelings, but rather physical ones. to wit: retrograde performance is the only solid indicator of overtraining; while the athletes percieved discomfort or am resting heart rate can be red flags only retrograde performance is a true inicator that the althlete needs to back off. Of course not getting to that point is more efficent, but may be difficult.

Anyway, like I said I could misunderstand.

Nasty girls work to
Forge elite fitness
Make me want to get some more.

42 yoa, 179 lbs.
Cf w/u minus dips and pullups

Sub 4:4 for muscleups, 18:27

Thanks Coach and Lauren

age 34, BW 150#

As rx'd:

12:55

18:37
Substituted 3 dips and 3 pullups... sans rings

18:46
Squats to Dynamax ball
Jump into a muscle up
65lb Hang power cleans (big improvement over last time with 45lbs--thought 65 was even a little easy. Will do 75lbs next time.

WU 15 min walk up hill.
WOD
approx 16 min.
subbed 28 PU and bar dips for MU
jump PU on last round after 15

never been so attracted to, yet afraid of, 3 girls in my life.

sub'd 28/28 pull ups/dips for muscle ups
(didn't go well)

23:15

22.42

substituted 21 assisted pullups and 21 assisted dips for the 7 muscle ups and did 65 ibs for the cleans

Nasty Girls (wus-i-fied)
sgt feather 50 sqts/10 pull ups/14 bar dips/10 hang clean(65 lbs) x 3 rds = 16:40

sgt sunshine 25 sqts/3 pull ups/3 bar dips/5 hang clean(65, 55, 55 lbs) x 3 rds = 12:16

puh-tada bug = danced like a possessed demon child to the WOD Demo video. Wants to bounce her butt on her ball all the time now. Future CF girl. Will be able to post that she has been CF-ing since since she was 21 months old.

Still sore from Cindy last week. Eating and hydration sucked for the few days after.

10k row: 42:45

Nasty Girls
50 squats
subbed 28/28 jumping pullups/bench dips for each 7mu
45 lb. power cleans

23:28
50 yoa 127bw

treelizard: I stand corrected. My husband watched my pullup and he said not yet. :( Still trying!!!

Alcohol and Nasty Girls does not mix. I dont care what you believe. Dont do it.

Sub'd 4/4 PU/Dip for MU's

19:52

Pure torture today.
BW 67kg

Feelt a bit of today.
Did 3* (50 squat 4 jumping msups on bar and 10 HSPU assited). No point in timing.
Fun to try the msup though, really need to work on them.
M-force, mrjling time to buy a set of rings!!!

Kate- hugged him extra well...
thought of you and yours
time is flying
oh- and I liked your workout yesterday!! Especially the s'mores!

as rx'd

had to replace dips and pull ups for muscle ups as no rings as yet.

16:10

Still haven't mastered the muscle-up...sorry BradW...so subbed 21 pull-ups, 21 dips for the muscle ups...so, 16:35 total time

lil pipe- had some bad back pains so decided to drop down to 75 # on the cleans did x4dips and pullups instead of muscle up
18:10

8:22 - squats to 11" block with full hip extension, ring MUs, 95# hang power cleans. Bwt 115#.

First two rounds of MUs with no breaks, 1 break on the final round. HPCs were my slow point, had to break each set once. Could barely hang on to the bar.

10:36.7.

px'd.

Le ragazze schifose w/ 28/28 subbed for mu's: 16:11. Squats unbroken, pullups kipped w/ varying grips, broken and mixed with dips as 10/10/8, hang cleans broken at 5, my forearms felt like Popeye's so I probably wasn't getting enough shrug into the first part of the clean. Just another great CF Wod. Thanks, Coach, Lauren and everyone who posts here. Your insights and advice are top o' the line! BW:176, YOA: 58

I'M GOING TO GO KILL IT RIGHT NOW! LOUD VULGAR DISPLAY OF POWER (PANTERA) WILL HELP! HELL YEAH.

#57 You are so right, brother!!

(Nasty girls in the park)
x3
50 Sq
7 MU's on PU bar(first time doing MU's. Tricky!)
10 HSPU(ass.)

time: 19:39 (not 18:39, mrjling!)

Nasty Girls 20:30 for 3x(50sq,7MU-60#,10HPCL95#)

12.54.42 w/assited mu's

Used 135 lbs. for the hang cleans: 7:42.

I made a movie that can be viewed at the following address. Let me know what you guys think. I know the music sucks, but it is my first time. :)

http://web.mac.com/thewilsons13

14:23...but did DB cleans with 40# DBs

subbed 3/3 pullups/dips per muscle up

13:49

+ 10 lb weight vest

50 squarts
28 dead man pull up
28 dips
95 ounds cleans

after 3 rounds
10:37

Did not go for time. I have to walk from the pull-up bar to the dip bars, and climb 2 flights of stairs to my apartment to do the hang cleans, so there's a lot of travel time in one round. ;)

1st round: 50 squats, 28 kipping/jumping negative pull-ups (broken into sets of 4), 28 dips (broken into sets of 4), 65 lb hang cleans, broken into a set of 7 and a set of 3

2nd round: 50 squats, 28 kipping/jumping negative pull-ups (broken into sets of 4), 28 dips (broken into sets of 4), 65 lb hang cleans, broken into 2 sets of 4 and set of 2

3rd round: 50 squats, 28 kipping/jumping negative pull-ups (broken into sets of 4), 28 dips (broken into sets of 4), 65 lb hang cleans, broken into a set of 5, a set of 3 and a set of 2.

52 y/o, 155lbs.

Sub'd 3/3 PUs & Dips for muscle ups-no rings/ 75lbs. for HCs
24:00

CrossFit Oakland

Slightly Naughty Girls:

Shira
65#
7 Jumping M/U
11:26

Megan
45#
14 jumping p/u
14 jumping ring dips
16:18

Justin
95#
14 ring p-u (deteriorating into jumping p-u)
14 jumping ring dips
17:42

Max
95#
21 kipping p-u
21 full range ring dips
19:21

All dips for everyone to 12" box full extension at top.

20:46 with 21 pullups and 21 ring dips for muscle-ups
ring dips killed my time

The women in that video are awesome!

Ive been trying the CrossFit workouts for a few weeks now but have not been timing them. Long story short, a story you all know, THIS STUFF IS AWESOME!

So, I actually timed today, I subbed 7 MU with 20/20 pu's and dips with a time of 18:57.

Thank you to everyone that makes this program and website possible!

Around 16 minutes
Subbed 21 PU(5 reg, 16 jumping)/ 21 Dips for MU
85# for clean (finally got it down)

Felt good

12.58 as RX'd. Really bogged down by the MU's, flew through the squats and cleans. (J by comparison was 7.10ish and blasted through the MU's; something like 7 - 7 - 3, 2, 2.)

Olivia:
16.47, ring dips (band assisted) x 3, pull-up (jumping) x 3, 65lb HPC's.

9:45

Just realized that I forgot to add pullups as a substitute for the muscle ups; only did the dips.

Used 70 lb. barbell for hang power cleans. Even without the pullups I thought I was going to meet Pukie after today's workout.

#45 Maximus

My tongue was firmly in my cheek (I don't really care about people's feeling that much!) - and I'm sure your interpretation of coach's quote is the more correct one. Coach is right about running as preparation for a fight, though, even if it's the watered down version of TKD that I practise.

11:20
btw 128

Ran 10 100meter easy sprints with my husband.
After the Nasty girls
Good to have him home!!

bwt 142
20 yoa

16:23
subbed 21 pull-ups and 15 push-ups for the muscle-ups, used 65lb barbell for HPCLs.

hard!! started seeing stars.

then did 1-handed dumbell snatches, followed by overhead squats, with the following weights:
20#, 25#, 30#, 35#

Back at work and back to work! Thanks for the WOD, this was freat for a sunday!! :/

Ryan 26/#185 9:23

Jake 24/#190 9:45

Smithy ???

Andy V. ????

Oh I forgot, subbed dips/pull ups for the lack of rings.

Bwt: 165

50 sqts
28 pulls
28 dips
10 95lb hang cleans

13:12

27 yo, 172 lbs

Time: 29:30
Subbed 3/3 pullups/dips for muscle ups.
Funny thing about this one - out of the total time of 29:30, I estimate at least 21:00 of that spent on the pullups/dips. The squats and cleans are pretty much a breeze for me compared to those.

At least I know I'm getting better.

bwt 240 age 31
definitely a lot tougher than it would appear
timer got messed up so guessing time was approx. 24:00 minutes

28 y/o, 145 lbs.

First CF workout, so I scaled it down quite a bit.

Time (not including warmup): 6:29

Warmup: 3 groups of--
Samson stretch
10 OHS @ 45 lbs.
10 situps
10 back extensions
5 pullups
5 dips

Workout: 3 groups of--
20 squats
5 pullups
5 dips
5 hang power clean @ 45 lbs

Looking at everyone else's times and how I felt throughout the workout, I can ramp it tomorrow. I really like the variance, though!

Replaced muscle ups w/ jumping dips/negative down

12:27
55# on cleans

Worked on the muscle ups post workout

substituted 28 pull-up & 28 dips for each set of 7 muscle ups

17:32

50 squats/round
28/28 pull-ups/deeeeep dips/round
power clean 135 lbs. 10 reps
19:30
rest 3 minutes
10 sprawls with 4 strikes heavy bag
20 back extensions
20 sit-ups on the GHD
3 rounds
done, tired, hungry. Thanks for the beat down, love this @$#*$^%.

First off, what a great video! I actually watched it all the way through this time and the blonde woman (can't remember her name) really fought for it. Sooo inspiring to see such effort and ultimately success.

3x
25 squats
7 jumping pullups
10 dips
10 hang power cleans, 65 lbs 1st round, 55 thereafter

Didn't time exactly, but around 15 minutes. I shouldn't have decreased the squats so much and probably could have gone for 10 jumping pullups.

16:09
one real muscle up and the rest with a little jump for luck
otherwise as rx'd

Playing catch up on my work outs so today did "michael"& Back squats today.Will do nasty girls on another day.Michael done in 28 min,Back squats 40)40)60)60)70)70)70)75)75)75).Now that I am whipped I get to go to work.

subbed 3 pullups/bar dips for muscle-ups.
Total time 19:40

CFWU x3(-PU's & Dips)

WOD
:11::24 (4:1 Pu's & Dips for MU's)

Thought this felt familiar. Way to play catch up mom.

Get some, Go again!

subbed jumping PU's and dips for MU's
otherwise as rx'd

14:15

sub'd 3:1 PUs & Dips for MUs
23:17

3x
50 squats
21 pullups/21 dips
95lb hang power cleans
~15 minutes; I don't wear a watch on weekends.

16:31
sub 4:1 pu & dips for muscleups
other as rx'd

CFWU x 2
BW 225

3 rounds of "Nasty Girls"

16:28

i've gotta say i'm a bit amazed at some of the times posted by the "light" guys (BW 150-175), and not just for this WOD but most of the others. all this CF training seems infinitely more challenging for those of us in the clydesdale class (BW > 220 lbs.) it's all good...i still love the workout. thanks

24:00
subbed 25lb weighted pullups/ dips for muscle-ups

15:08
3:1 pu's/dips for mu's

"Nasty Girls"

3 rounds for time of:

50 Squats
Subbed 4 Pullups/4 Dips for Muscle-ups
95 pound Hang power cleans, 10 reps

21:07

K- 15 min elliptical WU + 45 sit ups
Today's WOD with mod's-
3 rounds-
50 Squats
30 pullups + 30 dips
10 reps, HPC- K-55#, N & L-35# (they both said it could have been heavier)
Time:
L- 19:20
N- 19:56
K- 21:56

Make up WOD-
Back Squats
L-55-65-75-85-85-95-95-95-85-85
K-85-95-95-115-115-115-115-135(PR)-135-135
N-50 sit ups, 100 single unders

Kate

Turtlest-
I am happy for you that you can hug him!
I have 6 weeks down and about 30ish more weeks to go.

Kate

Just for my notes- Make up Back Squats were 2 reps per set. All pullups, jumping.

Kate

When I first watched the video months ago, I never thought I'd be able to do this workout...turns out I kind of can! I need to get some rings and start working on muscle-ups.

BW 126

50 squats
21 pullups/21 bar dips
10x 55# HPC

17:54

Actually had to break the squats, and the HPCs felt too easy, yet 65# I kept failing in my warmup...who knows. Great workout!

Great WOD!

Biked up Donner Pass (1200 vertical ft in 4 miles)
then...WOD

3 rounds of:
50 squats
21 pull-ups/21 dips (no rings today)
10 HPC (40lbs...all we had today)

Erica: 10:45
Miranda: 11:11 (This was her first Crossfit workout and she loved it!)

-Erica

As RXed.

Total time: 7:09

Squats on R2 and R3 broken (20-15-10-5, 15-15-10-10) and MUs on R3 broken (2-2-3).

Subbed a seated muscle-up progression for the muscle-ups. Otherwise as rx'd.

round 1: 4:23
round 2: 4:30
round 3: 5:15

Total 14:08

Today's WOD, modified:

3 rounds for time:
30 squats (should have just done the 50)
20 pullups + 20 dips (weight assisted)
7 HPC (10 on third set)

21:53

Note to self: sort of figured out the hook grip, and it's quite effective, must work on this more.

Safe travels Pierre!

10:57

sub 3 pullups\1 ring dip for muscle ups

16:44

4:1 pull-ups/dips subbed for mu's.

11:28, muscle-ups assisted from the floor.

3 rounds: 50-squats; 28-pullups/28-dips; 10-135# hang power cleans. 15:51.

sub'd 4 pullups / 4 dips for every muscle up
3 rounds: 50 squats, 28 pullups, 28 dips, 95lb hang power cleans.
18.18

Workout on the playground, subbed 45lb dumbbell hang power cleans. The rest as Rx'd

10:21

17:10

subb'ed 4 pullups and 4 bar dips for each muscle-up

bwt ~113
As rx'd: 17:45; time lost on MUs *but* 5 consecutive on first set, which ties a PR, and all 21 MUs in a single WOD is a huge PR.

Home from Denver, feeling the effects of poor diet and ample 2-carbon fragment beverages...

Nasty girls:
First set unassisted PU, all others jumping; 65#HPC, 3:1 PU,Dip:MU, 46yo, 154#

15:04

28:25
3 hours snowboarding
CFWU x3 -dips, pu
50 squats
28 jumping pullups & 28 bench dips
HPC 12.5kg (3 bars wrapped together)

8:00
1st set of MU's on rings, 2nd and 3rd on bar, still working on my MU from rings,

this is a crazy workout, the girls are awesome! when i grow up i want to be just like them! love crossfit!

CFWU ( 1 x 20 )
3 rounds:
BW Squats x 50
(alternate 4xring pu + 4xbench dips) x 7
HPC 95# x 10
Total Time 14:00

9:20 as rx'd

big pipe: 15:53 rx'd all but for last 2 muscleups in 3rd set, sub'd 8 pu's/dips
got 1st 5 muscleups continuously, pr, but that effort took a lot out of me

Age: 47
BW: 165
A generous 8:50 because I did assisted (jumping) MUs. All else as rx'd.

as rx'd

13:01

Finally got to complete one of the WOD's that motivated me to start Crossfit completed in 18:04 subbed 4 dips and 4 chins for each muscle up. Could have gone faster in beginning.

Finally got to complete one of the WOD's that motivated me to start Crossfit completed in 18:04 subbed 4 dips and 4 chins for each muscle up. Could have gone faster in beginning.

16:24, mod's were 120 lbs assisted chins/dips (4/4 x 7 per round), 50 lb hang clean and A2A heels elevated squats

19:11

subbed 4 ring pullups and 4 dips for 1 muscleup.

20:50
BW 160#
As Rx'd except sub 4-BarPullUps/4-RingDips per each MU.

Cleans are improving!

6 ft. 248 lb. female

very modified workout:

buttercups - 3 rounds of:
20 squats /10 assisted pullups / 10 assisted dips / 10 power hang cleans with pvc.

I did:

20 squats/10 vague beginnings of a pullup/10 chair dips/10 phc
15/10/10/5
15/10/10/5

I decided I would be much happier if I didn't even think about time.

Jen - 5 rounds of:
tabata spin
squats w/ 15kg bar x 15 reps
20 back extensions
20 GHD sit ups

I too hate being injured. Using today as a marker, I'm going to be hating getting back into shape in another 5 weeks

12:30.

With 3/3 pull-up and dips replaced for muscle ups....19:09

19:30

subbed 21/21 dips/pullups for muscleups

did 3 rds. of
25 mod. pull ups
50 squats
95 pds. hang clean 10 reps.....no time

Ring MU's
9:02

bw 160

subbed 4pu's & 4dips for mu's

total time 15:33

does anyone find themselves short of breath after doing a combo of dips and cleans? this is at least the third workout i can remember with dips and cleans and i always get very short of breath. this was much harder than i expected.

4X1 dips and pu's for mu's
90# hpc's
22:25

17:30
Subb'ed uuugglly bar MU's. All sets broken. MU's single reps
Most MU's I've ever done up to this point...I really need some rings.

12:56

as rx'd

nearly met pukie 5 mins later

Age: 31
BW: 240 (25%)
Ht: 68"

CFWU(10) x3 - 13:20
Rest - 4:30

WOD - BrandX puppy, 3 rounds: 25 squats, 12 jumping PU, 12 dips, 10 hanging cleans 60# (split the PU and Dips to 2x: 6 PU, 6 Dips per round)

Round 1 - 2:49
Round 2 - 4:54
Round 3 - 5:50

Total - 13:33

First led my 14 yo son through back squats and bench press, with guidance from Coach Rippetoe's Starting Strength--great resource. Couldn't believe how easily 14 yo body accomplishes a2a depth on squats!

Then WOD, subbed 4x7 pullups and pushups for MU (chest still tweaked from major dip session 3 weeks ago, so only first set of 7 were dips).

Time:about 30 minutes, all squats broken (@#!?!&% arthritic hip). All hang cleans broken. Some of later pullups were broken. Starting Strength also great help on cleans (keep bar close to chest!).

Don't mind being slow, but surprised I'm the slowest!

CFWU x 15 x 3 sans pull-ups and dips

Subbed 14 jumping muscle-ups for 7 mu's, rds 1 and 3.

Subbed 4x pu's and bar dips for mu's, rd 2 (wife and I shared one set of rings).

Otherwise as rx'd, 18:00.

Tough one. Thanks Coach.

As Rx'd
12:46

Urbana Garage Group

Karl (squats/7 partial jumping muscle-ups/7 pullups/95lb cleans) 11:31.08
Dorie (squats/21 assisted pu/21 dips/65lb cleans) 13:18.17
Molly (squats/21 assisted pu/21 dips/45lb cleans) 15:17.11

45 y.o
160 lb
subbed 21 pull-ups/ 21 dips per

24.28

Simon - 12.12 (subbed pu and dips for mu)

Gretta - 11.31 (subbed lat pulldown and bench dips)

Gretta is a machine!!

Age 50/BW 240#
sub'd 28/28 pull ups/dips for muscle ups
otherwise as Rx'd 24:50
these LADIES smoked me.

Age 38/BW 190
sub'd 21/21 pull ups/dips for muscle ups
jumping pull ups on last set
24:24
i didn't look anything like the video. this crushed me.

13:50 Subbed 21 pullups/dips for muscle ups. Done after 45 minutes of ultimate frisbee. Get some, great workout.

BW: 170lb
Age: 31

Sub 3 pullups and 3 dips for each muscle up

11:27

50 squats, 7 assisted muscle-ups (had to switch assist up to 60#), hang power cleans (had to go down to 35# instead of my usual 60), 1 round took 5:34. Heart wasn't into it so I stopped after that and started tomorrow's WOD.

14:50

2-3 rds MUs broken 4s,3s, etc.

sub 4 pu/ 4 dips

23:02

Nice job Lynne.

Puppy Version: 20 squats-10 pullups, 10 dips - 10 HPCs, 50 lb - 14 minutes even

20:00
Subbed for each muscle up
False grip ring pullups x 2, Jumping muscle up to ring dips x 2

Injury! I had some back spasms earlier this week and I got back on the wagon too early. Stupidly, I replicated the last time we did this and used 135# for the HPCs. On the last round, tracking towards a PR, I started lifting the bar and felt a pop/crack in the lower back, followed by all kinds of hurt. Have been hobbling around since then. Oh boy. Look for me on the injury boards.

Tariq

As Rx'd
Time: 12:46

substituted 21 x pull ups and 21 x dips for muscle ups. Jogging to and from pullup bars probably added one minute.

26:40

Tommy A: 14:32

JT: 22:40

Subbed 28 pullups and 28 dips for each set of 7 MUs.

Anthony (BW=180)
Notes: as rx'd
Time: 14:50

Jodi (BW=106)
Run For The Cure!
www.cibcrunforthecure.com

8.40
Jumping MUs
45kg Hang PC

15:16

changing muscle ups for 3 kipping pull ups and 3 dips x 7 for a total of 21 pull ups and dips each round....ugh!

hang clean wt- 25kg (56lbs.)

15:16

changing muscle ups for 3 kipping pull ups and 3 dips x 7 for a total of 21 pull ups and dips each round....ugh!

hang clean wt- 25kg (56lbs.)

8:04
65lb Hang power clean 12reps
4 pull ups + 4 dips
50 Squats to ball
3 Times

bw 168
after 15h fast
subbed 21 dips and pullups for muscle-ups (split up)
15:18

Subbed 21 dips/pullups for muscle-ups.
15:14

flying home from Rome, no workout, alas

20:10
Subbed 7x4 P/U dip for muscle up. 1.5 mi warm up (ran to gym) 1.5 mi cool down ran to work. (Done at q-80)

most of the muscle ups assisted (short hop from floor): 12:15 (a bit slower than last time, but last time also subbed pullups, dips for muscle-ups)
*got my first consecutive unassisted muscle ups (3)!

Age: 41
Wt: 160#
CFWUx3 minus PUs & dips

As Rx'd: 11:10

Brand X early morning workout today...

as Rx'd - 13:40

That should have read "OCMike"

Age: 41
Wt: 160#
CFWUx3 minus PUs & dips

As Rx'd: 11:10

Brand X Monday early morning workout:

Had to sub for muscle ups - 35 pull ups + 35 dips for every 7 muscle ups

17:18

BW-198
Subbed 4x7(pull-ups+dips)
The rest as Rx'd
17:50

27:47 (6:03-10:29-11:16)
muscle-ups subbed with pullups (kipping) and ring dips. All sets except first round (squats, pullups and hang cleans) broken. Good metabolic workout.

i have shown the nasty girls video to folks 3 different times and everytime it ends and i and the others have tears in their eyes.

absolutely phenomenal.

18:30 as rx'd
1st time:5 in a row muscle-ups-PR
Cleans took awhile/hard to hold on to bar

19:48. Only got 1 MU. For the rest subbed 3 pu's and 3 dips. Subbed 90# HPC's as olympic bars were busy.

bw-140
As rx'ed: 13:25

12:20, MUs done on a bar with a little jump.

This WOD is the video I send to just about everyone I know when talking about CF, with the sole tag line "Can you imagine doing THIS for your workout?" Maybe I shouldn't because I've had few takers to join me (Anyone? Syracuse area? Anyone?)

Well, today I got to try my hand at Nasty Girls. First off, as so many before me have predicted, the Girls would've kicked my butt--I still can't get that dang transition into the MU, but my pullups are skyrocketing--and even with subs would've finished a distant fourth.

So my breakdown, 3 rounds of:
50 Squats
28 pull ups (4:1)
14 ring dips (since that's the completed MU, figured a 2:1 was a good sub)
95# power cleans, 10 reps
13:37 (BW 190)

Comment #104 -Eric-- LOL "Clydesdale Class" I hear you, brother--although you don't see a whole lotta gymnasts with that build, either. Just keep reminding yourself of the advantages you get in the ME days....

Age: 38
BW: 185
Time: 17:24. Subbed 3 pullups, 3 dips for every muscle-up. No rings in the gym, unfortunately. A fantastic - if brief - workout that left a few of the other gym-goers daintily stepping over the triangular trail of sweat that followed me from station to station. Sorry folks.

Mark
7.59 as prescribed.

Jo
subbed assisted pull ups and dips for muscle ups
65lb hang power cleans
22.38

Did 28 pull-ups and 28 dips as sub for 7 muscle-ups. The rest as rx'd
18:10

16:46

sub 4 dips and 4 pull ups for muscle ups (7 rnds each set)

20:00

ouch :(

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups (Subst.28 Pull Ups & 28 Dips)
95 pound Hang power cleans, 10 reps
31 Minutes

"Nasty Girls"

3 rounds for time of:
50 Squats (modified to 25 for rounds 2 & 3)
4 pull-ups/4 dips x 7 sets (modified to 3.5 sets for rounds 2 & 3)
95 pound Hang power cleans, 10 reps (modified to 100# HPC, 5 reps for rounds 2 & 3)

Total time = 25:47

Notes: First WOD in over a week. Easing myself back into the swing of things...

as rx'd: 13:00

BW=150. MUs on the bar.

9 mins flat.

-D.

Dan, thanks for reminding me that I made this workout longer than necessary... ;)

BW=152, 20:30 with 3x pullup/dip sub. Had I remembered I could do a MU on a bar, would have been much faster. Oh well, made it though!

CFWU x 3 w/light pull-up and dip reps.

Squats as RX'ed
Subbed 4/4 for MU's
HPC as RX'ed.

20:38

BW 60kg

50 squats
28 bar JPUs & 28 ring dips
35kg HPCs

18:30

Nicole:

14:54
squats to D-ball
subbed 4/4 for MU's
HPC's with 65lb.

1.5 Mile Training Run
Then WOD..
Subbed 20 Dips for Muscle Up's
9:54

194/25%

19:46

First time doing HPC: 45/65/70

22:07

3 rounds for time of:
50 squats
28 pullups/28 dips (broken 4 by 4)
10 power cleans (65lbs)

Felt great. My grip started failing at end...first time for that. Forearms were very tired. Did DL after (1 day behind b/c of rain)

Subbed 21 pull-ups and 21 dips (mixed sets) and 65lb HPC
20:40

sub'd 3 PU 3 bench dips w/45# for MU
12:59
felt good!

10:14 (should have broke 10)

upped the ante on the cleans to 115, inspired by the video.

Rings dips were broken (3,2,2; 3,2,2; 4,2,1)
Cleans were unbroken on the first then 5,5 + 4,6

cooled down with tabata jump rope followed by tabata ring dips x 5 each; then tabata bag and tabata ring push-ups x 5 each

zac-18:38
mae-17:40, did 65 pounds for hang cleans.
Both did assisted pull-ups/dips 21 per set of both to sub for ring dips.

44, 5'11", 202lbs
50% week
NASTY GIRLS @ ~10mins
50,15 squats
21,15 pullups--assisted after 5 in 1st set, 1 in 2nd set
21,15 dips--assisted after 7 in 1st set, 6 in 2nd set
10,5 power cleans w/95lbs
WOW that workout was harder than i thought it was gonna be, even at 50%

carol, 40, 5'7", 149lbs
~10mins
jumping muscle ups
45lb cleans

trish, 36, 5'7", 140lbs
~10mins
jumping muscle ups
45lb cleans

(done 10/2/06 after 3 rest days)
14:25...HR avg 157, max 170
Sub jumping m/u's with rings at shoulder level. Probably should still be using pull-up/dip sub, but not being able to do m/u's is pissing me off!

New to CF and loving it! Work in law enforcement and this is the most sensible, functional approach I've ever encountered. Started about 2 weeks ago. No rings, so:

3 sets x 50 squats
3 sets x 7 Pullups, 7 Dips (sub)
3 sets x 95lb hang clean
Time: 11:10
BW: 175

Warmed up w/ 3 rounds of 10 pullups, 10 dips, 10 roman chair situps, 10 back ext, 10 pushups, 10 squats.

Love the slight diziness!!! Lookin forward to the next!

age: 39 bw: 198ish
time: 14:13 sq unbroken, sub'd pullups and dips(21 assisted pullups), 95# on the hang'g pwr cleans. Without the asssisted pullups wouldv'e been closer to 25" jumping...

13:45

3 sets of:
50 squats
21 dips
10 95lb hanging cleans

Only had time for 2 sets

21 pu-21,45# weighted bench dips subbed for MU
15:32
PU getting better but would love to be able to do 1 fricken MU

14:28 Rx'd. That is a great workout. I looked at my watch at the 13 minute mark with 3 MUs and 10 HPCs left to go:

"I just got beat by Annie, Nicole, and Eva. F*ck."

Gotta love that.

Best,

Jon

bw:209
4 rounds
squats (no weight)
hanging cleans (1st time doing them)
substituted muscle-ups for 10 pull-ups and 10 dips

approx:30min

15:09. Jumping M/U's with rings overhead. Made me appreciate how important my kipping was to my M/U's right now. Ouch.

11:00 as rx'd......was able to do five muscle ups in a row....

Age: 24
BW: 184 lbs

Nasy Girls as rx'd: 8:45

12:55

Subbed 4pullup/4dips=1 muscle up I did 6 rounds of 4/4 each time.

Squats and hang clean as RX'd

did not have rings for muscle ups

AGE: 25
BTW: 188lbs

19:10 as rd'x
kipping pull-ups

Sets all broken up.

Tim: CFWU, then 11:25 as rx'ed, then 3x25m w/300# farmer's walks up the driveway. Decompress sacral spine with GHD hip shivers per recommendations(*).

(*) An extra thanks to Coach for coming up with the 'wave' motion for the GHR/hyper movement. Such a simple twist on a basic exercise, but it saved me the trouble of welding together a reverse hyper, at least for a little while longer :-)

I seriously need to get some Farmer's Walk bars, or weld a pair together. Walking around with 150# duffel bags full of gravel is really quite sucky.

3-1 ratio for MUs, subbed 75 lbs, next time add 10-20lbs

17:08

3 rd's 50 squats, 15 pu's, 21 dips, 95# clean
20:53

Subbed 105lb for 95lb
and Dips/Pullups for MU's

12:14

Subbed 35 double-unders for muscle-ups. (The pullup/dip station was out of commision) Power cleans were done with 40# dumbells. Squats were done below parallel to 10" box.

13:02

subbed 21 pull ups (jumping or assisted)and dips (assisted towards the end :( ) for the muscle ups.

turned me into a quivering mass in ~27 minutes

bwt:155ish
19:17
subbed 75lb hang squat cleans, and for the last 2 rounds 10 pullups and dips becuase of lack of time, and for the 1st 21 pullups and dips. need to work on my dips.

bw 165#

as rx'd 6'41".

ran 4.5 miles earlier.

"Not-so Nasty 40 year old guy"
Subbed 135 lb HPC for 95 lb since I weigh 220.
Did first 7 muscle-ups, then subbed 28/28
22:32. First batch of MUs took a lotta time, but I was glad to get 7!

cfwu x 2 w/some speed rope work
subbed 30# db curl 2 press for pu's/dips
WOD 30:39
subbed 3 bar pu's/3 ring dips 4 ea mu
got some today...thanks Coach

Jeremy: As Rx'd 8:48
4 ring MUs in a row, new PR. Tend to lose false grip after 3 or 4

About 22 minutes. Sqts to 13" stool, 3xdip & 3xpullup as sub for muscle ups, power clean with 45kg bar.

CFWUx3(-pullups)
3X
50 squats
21 pull ups/21 ring dips for 7MUs
95#hpc
29:28
(jump to neg ring dips after 10th rep of set 1;5th rep of set 2, 3rd rep of set 3)

27F 103lbs

19:45

subbed 4 pull-ups/4 dips for MU.
55lbs hang power clean

Modified a bit cause knees are messed up:

3 rounds: 17:26

25 squats
21 pullups (strap)
21 dips (20 lb assisted)
10 45lb hang cleans

Camp Taji, Iraq

bw-145lbs

3 rounds for time of:

50 air squats
21 pull ups
21 dips
95lbs hang clean

16:30

i'm surprised by my time, i was expecting it to be in the low 20's.

10/3/06

Nasty Girls
3 rounds for time of:
50 Squats
21 Pull-ups
21 Dips
95lb hang power clean 10 reps

9 mins, 26 secs

8:00.04 as prescribed except bar muscle-ups

13:09
First round in 3:30 second in just over 4:30
Nice deep squats, had to break up third set a bit.
MUs done as a full range ring pullup from seated to standing, then ring dip and down again.
HPCs easy on the first two sets, challenging on the third.

3 sets of 50 squats, 21 dips, 21 plps (varied grip)
total time: 15.51

BW: ~195

Nasty Girls - 13:36
3 MU's from each round were jumpers

17:17

21 pu's and dips for each round. Kipped first round, used gravitron next 2. No help on dips. As rx'd on power hang cleans.

17:30
50 SQUATS
7 MU...ASSISTED BY STARTING FROM SITTING ON FLOOR
75 # HANG POWER CLEANS

25 minutes
Rounds 1 & 2 as RXed.
Round 3: got 2 MUs, then a string of fails, so switched to 4 PUs/Dips.

Not an impressive time, but this was 5 more MUs than I've ever managed to do in a single workout.

time: 10:02
self assisted muscle-ups
Johan

sub'ed 7 dips and PU's..if I did the 3-1 ratio I would still be there.
Otherwise as rx'ed.
17 minutes.

Age: 25
BW: 170lbs

9:21 as Rx'd

Started off great with lots of energy but arms hit the wall after about 3 reps of the 3rd set of muscle ups. Hello Forearm Burner!!

The best part is discovering these exrcises for the first time. I'm not sure we got the hanging power cleans down but it was fun trying. 45:00+

sub'd 2:1 pullups and dips for MUs

18:05

Avg HR: 164
Max HR: 180

BW 202
44 yr
approx 11:30
stop watch gave up.

Jumping Muscle Ups

12'57"

sub'd each muscle-up for 3 pull-ups/3-dips (21 pull-ups/21 dips per round).

23:10

19:58
sub'd 4/4 pull ups/dips for muscle ups.
in memphis for a couple of weeks

29:35 Meyer ring pulls / dips
did some modified /pulls last round

Frazier 29:35

Godfrey 25:44

29:35 Meyer ring pulls / dips
did some modified /pulls last round

Frazier 29:35

Godfrey 25:44

14:01
pu and dips x3 sub

Yeah i did the thing like in 3 minutes or some thing.
So chiks come over at my place.

"Nasty Girls"

3 rounds for time of:

50 squats
7 muscle-ups
10 hang power cleans, 95lb

modded as follows
bar muscle-ups on gravitron, 30lb assist
hpc's with 45kg, 99lb

Time as modded 9:41

Really chuffed to figure out that I can use the gravitron for muscle-ups.

Standing on the pad so it sits on the floor, I squat to full extension and pull-up faster than the pad can follow then just below the transition I get a little push off as it catches up before driving out of the dip under my own steam.

Will only use this in wods with a quantity of muscle-ups as part of a met-con. Still want to get more consistent ring-muscle-ups and will play with the bar variety whenever I get a chance.

18:02

1st set of MU's unbroken...only managed to squeeze out 4 MU's on the second set, and 1 on the last set. Did 4 pu/ 4 ring dips for the remaining MU's

9:15

Worked out with newbie (J.R.) he did

30 squats
7 assisted pull ups
10 hang power clean with 20lb dbs

7:25