March 21, 2007

Wednesday 070321

"Nasty Girls"

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

Post time to comments.

Compare to 051204.


Enlarge image

"Nasty Guys" - video [wmv] [mov]

Posted by lauren at March 21, 2007 1:56 PM

Oooh, another throw back WOD that I've yet to tackle! Bring it on!

Comment #1 - Posted by: gaucoin at March 20, 2007 7:12 PM

Anyone have recommendations as to which substitution is better for the muscle-ups?

One minute each of pullups and dips per 1 muscleup


4 of each pullups and dips per 1 muscleup

God I wish my gym had rings.

Comment #2 - Posted by: Haggs at March 20, 2007 7:22 PM

Haggs, definitely go with 1 minute each of pullups and dips per 1 muscle up.

Jeff needs some serious work on his power cleans. Those were reverse curls. Good time but too bad he didn't do the exercise properly. And how come we're still not seeing full range of motion on those muscle ups?

Comment #3 - Posted by: Johnny Wicker at March 20, 2007 7:24 PM

WOOOOOOOOOOOOOOOOOOOOOOOOOOOO! The name for this WOD is bang on. This is gonna be one nasty girl. Johnny, that sub for the MU's is gonna be hell but I think the sign on the wall in the video best describes crossfit......NO WHINING!!!

Awesome video...great fight till the end by both.

Comment #4 - Posted by: Big P at March 20, 2007 7:34 PM

Last week I took a much needed rest week. This is going to be a painful return to CF.

Comment #5 - Posted by: ut steve at March 20, 2007 7:43 PM

Nice video. I like the no whining sign on the board. :) I really want to do a scaled version of this tomorrow.

Comment #6 - Posted by: treelizard at March 20, 2007 7:47 PM

Is this workout for strength or muscle cutness

Comment #7 - Posted by: Al at March 20, 2007 7:48 PM

very nasty.

Comment #8 - Posted by: eva t. at March 20, 2007 7:55 PM

roc, if it is too much, then do not do it. Nobody is trying to punish you. But I think 7 minutes of pullups and 7 minutes of dips per 7 muscle ups is a good idea if you are serious about fitness. That comes out to a total of 42 minutes of pullups and dips which really is not a lot if you think about it.

Comment #9 - Posted by: Jason W at March 20, 2007 8:03 PM

I have rings, I was just implying for those that don't. It doesn't feel quite as hard as a minute of constant pullups every time I do a muscle up :D granted my sub used to be 4-5 of each until I switched gyms same page possibly, just a different theory.

Comment #10 - Posted by: Roc at March 20, 2007 8:07 PM

Why does the FAQ say that you can do 3 or 4 dips and pullups to sub. I can do many more than that in a minute.

Comment #11 - Posted by: brandonE at March 20, 2007 8:09 PM

Ignore the trolls. Use 3 or 4 pull-ups and dips per muscle-up.

Comment #12 - Posted by: Alfie at March 20, 2007 8:17 PM

For those of you keeping track at home, we should also be comparing this to our efforts from 061001...I knew I had done it, and I haven't been CFing since 05. Thank god I have rings now!

Comment #13 - Posted by: Sarah at March 20, 2007 8:18 PM

I think that perhaps an alternate (I am by no means qualified to call it better or even the same) sub for muscle ups would be weighted pullups and dips. I can do about 15 ring dips unweighted and about 15 dips on regular bars with about 35lbs. Pullups are a bit different, but seeing as the demands inherent in a muscle up are strenght oriented (rather than strength endurance oriented as a minute of constant dipping and pulling would seem to be). Maybe another sub for muscle up could be something like 1 pullup and 3 dips with 15-20% bodyweight added. So in this WOD, each set of muscle ups would have a 180 pounder like myself doing 7 pullups and 21 dips with about an extra 35 pounds or so. Just an idea, forgive me if I am off base. Best to all Crossfitters

Comment #14 - Posted by: BrianC at March 20, 2007 8:24 PM

Thanks Sarah!


Comment #15 - Posted by: jknl at March 20, 2007 8:27 PM

I can't even describe how pumped I am to finally try this one. I have the "nasty girls" video saved on my computer under the name "motivation!"

Comment #16 - Posted by: Cornish at March 20, 2007 8:30 PM


Comment #17 - Posted by: Matt Munson at March 20, 2007 8:34 PM


you don't happen to go to the Naval Academy do you?

What do you all plan on doing if you need to lower some of the intensity because it's my first day tomorrow with CF. ANy ideas on what I should do? I am in decent shape. 6'2'' 180.

Comment #18 - Posted by: Rob at March 20, 2007 8:36 PM

honestly Rob, I'd say attack it as hard as you can without scaling it all too much if you are in decent shape. Once you get it through your head quitting is not an option and you just need to get it done no matter the time, It gets easier your first few weeks.

Comment #19 - Posted by: jnc at March 20, 2007 8:39 PM

I can do 40 pull-ups in a minute and I have no idea how many dips. 1 MUSCLE-UP is cake compared to that. Don't give people a hard time when they question such an obviously ridiculous substitution, Jason.

4 each seems about right to me, for what it's worth.

Comment #20 - Posted by: Ted at March 20, 2007 8:39 PM


can you really do 40! pullups in 1 minute? How? When did you start cross fit? how many pullups were you doing when you started?

Comment #21 - Posted by: Rob at March 20, 2007 8:41 PM

This is absolutely my favourite crossfit workout.

The first time I watched the 'Nasty Girls' video I thought I would never be able to complete it.. ever. Its a testamnet to the crossfit system that now I can not only complete it but actively push for better times.

Comment #22 - Posted by: Aaronwilson at March 20, 2007 8:56 PM

From the FAQ:
3.5. Substitute for muscle-up?
Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.

Everybody got it right, have a Coke and smile.

IMHO, automatically adding 42 minutes to a "for time" workout is not constructive. If you're physically capable of doing a mu, it only takes several seconds, not 2 minutes. Also, what would 3 rounds of 7x 1 minute of pu's + 1 minute of dips look like? Either lots of standing around trying to survive (personally I might be able to work a full minute of pu's/dips the first time around, but not on the 7th round, and definitely not the 21st), or 100's of each by the time you're through. I don't think that's the point of this workout.

Comment #23 - Posted by: Ewen at March 20, 2007 8:58 PM

In my humble opinion, 42 minutes of dips and pullups is a reasonable sub for 21 muscleups. I do not see what the fuss and name calling is about.

So far as "for time" being a determining factor in the substitution, we only do muscle ups in "for time" workouts. Hence, "for time" should not be a factor when determining whether to use a tough sub or an easy sub.

I think it comes down to how badly you want it. If you do not want it that bad, then do 3 dips/pullups per muscle up. If you want it bad, do a minute of each.

just my 2 cents.

Comment #24 - Posted by: Susan Waters at March 20, 2007 9:03 PM

Done this workout twice and have always subbed 4 pullups and 4 dips per muscle up. And during the workouts that call for 30 muscle ups I've done 120 dips and 120 pullups, but never no way done one minute of each per muscle up. Don't know where that sub came from. Can't wait for tommorow's WOD.

Comment #25 - Posted by: Jay M at March 20, 2007 9:10 PM

Pat and Jeff T, awesome video.

Get some, guys!

Hope to run into yall again sometime soon.

Comment #26 - Posted by: Steve Smith at March 20, 2007 9:31 PM

I don't know a single person - although there must be someone on the planet - who can do 42 minutes of continuous pull-ups and dips. Muscle-ups are NOT THAT hard. 1 minute of pull-ups - forget the dips - has got to be 10 times harder than a muscle up. Intense training is great... overtraining is a killer. Pull-ups are not an endurance exercise. To attempt 21 minutes ON THE BAR (which seems to be what you're suggesting) - except for the most exceptional of gymnasts - would require an excessive amount of recovery time, and though it might be a testament to mental toughness, it would not benefit the body. For those wanting to build up the body instead of merely break it down, I wouldn't suggest it. Cross-fit, thanks for providing a great workout!

That being said, if ANYONE can pull off this stunt (Susan esp.), I would be mucho impressed and would like to see a video of it posted. Any professional rock climbers out there?

Comment #27 - Posted by: Ted at March 20, 2007 9:50 PM

If we are subbing pull ups and dips for the muscle ups, should the pull ups be done with a false grip? I only have a bar to work with, so I don't really know what the advantages or disadvantages of doing pull ups with a false grip on a bar compared to rings would be. Any insight would be helpful, thanks!

Comment #28 - Posted by: Mat at March 20, 2007 9:53 PM

Doesn't it mean "1 min(imum)" not "1 min(ute)"?

Comment #29 - Posted by: Luke at March 20, 2007 9:59 PM

Mat, don't worry too much about the false grip until you get on some rings. When you do, work a few false pullups and gradually build up your numbers or you might end up with a wicked case of tendonitis like yours truly.

Comment #30 - Posted by: Bradford at March 20, 2007 10:06 PM

Rob (Comment #18),
a good place to find scaling on the WOD is the BrandX site. In their forum you'll find the WOD scaled back.

Crossfit has taken many a "decent shape" individual and made them reevaluate their level of fitness. It is OK to scale things back esspecially when it's your first time.

I also believe that 4pullups/ dips is an appropriate sub for a muscle-up. Especially if you aren't a good kipper.

Comment #31 - Posted by: John S at March 20, 2007 10:08 PM

Oh, man. Didn't this one make Nicole cry?

I wholeheartedly agree that a minute of pullups/dips is madness as a sub. Muscle-ups are hard, but not in that way. 3/3, 4/4, 3/1 ring dip, or perhaps the weighted pullups/dip suggestion are all much more reasonable.

Comment #32 - Posted by: Brandon at March 20, 2007 10:17 PM


Jeff did not do a single full range air squat.

The other things could be forgiven under stress... but one can ALWAYS manage to stand ALL the way up when squatting.

Comment #33 - Posted by: Josh Briggs at March 20, 2007 10:27 PM

Josh, I was going to post the same comments. Jeff moved fast but took a lot of short cuts. Squats were not full range, muscle ups were not full range, power cleans were cheat curls. Pretty saggy workout but he moved fast. He just has to clean things up a bit.

BTW, one minute of pullups one minute of dips seems about right for a muscle up. It seems that the same people are doing the 4 rep sub and they never seem to move on to a muscle up. You have to decide whether you want to be able to do a muscle up and use that to determine which sub to use.

Don't like to see so many people taking short cuts today. Buck up for the suds and put some effort into your workout. You won't be sorry.

Comment #34 - Posted by: Steve Burke at March 20, 2007 10:37 PM

I agree regarding Jeff's form. There were definitely short cuts on the muscle ups. Second set (and 3rd) when he jumped off at the top of each MU and went straight into the next MU is a straight out shortcut. If you have to jump off the rings and rest, no problem, but if you can go straight into the next rep you should stay on the rings.

I think if he fixed the form issues he would still have posted a killer time, with no complaints from anyone.

Comment #35 - Posted by: Aaronwilson at March 20, 2007 10:50 PM

My take on the sub...I feel like if you can do one full range pull up and one full range dip you can do a muscle up...

That is a kipping muscle up, which is what you would be doing for time (I'd think). That being said...if you know how to kip with power, you barely need to be able to do a full pull up or dip...but you have to be good at kipping.

3 or 4 sounds good to me...a minute sounds a lot like a waste of time...sorry.

Comment #36 - Posted by: Aush at March 20, 2007 10:53 PM

#35 One full range PU & Dip doesn't cover the transition in a MU which can often be the hardest bit especially if you get stuck there for several seconds.

Agreed though 3 or 4 is right. One minute is ridicolous

Comment #37 - Posted by: Aaronwilson at March 20, 2007 10:56 PM

Aaron agreed for a strict MU...for an MU with a kip I'd argue...

caveat: I doubt anyone who is in the shape of doing one PU and one dip would also be in the shape to get the kind of power in a kip that ie Greg Everett gets in that video.

in closing: I guess you're right... ; )

Comment #38 - Posted by: Aush at March 20, 2007 11:00 PM

Got tortured by a colleague instead. 5 rounds of 100m & Turkish get-ups. May try this WOD tomorrow.

Comment #39 - Posted by: Adam (CrossFit Victoria) at March 20, 2007 11:08 PM

I see a lot of talk and a lot of name calling, but no posted times. Perhaps Crossfit has become another blog spot. That's too bad!

Comment #40 - Posted by: criticalhill at March 20, 2007 11:41 PM

CFWUx3 (- pus and dips, except for the first one to warm up those muscles a little)

about 30 minutes (don't have a stop watch, so set the bezel on my wrist watch)

Subbed 7 sets of 4pus/4dips (dips right after pull ups) for the MU's

Need to work on wrist flexibility or something, can't get my elbows parallel with the floor for the cleans

All in all a fun workout though!

Comment #41 - Posted by: Mat at March 21, 2007 12:44 AM

Well, no killer results for this newbie - and I wish my form had been anywhere near as good as the guys in the vid! But after posting less embaressing times on the 4x 400m, I guess I was due for a beating!

Squats as rx'd. Those I can do.

Since my rings aren't ready yet I subbed 21 PUs + 21 dips for the powerups. Couldn't kip either - my hands hurt too much. Ended up jumping a bit to complete my sets. Pretty suspect dips toward the end, too!

Had the devil's own time on the HPS's. After the first round I lowered the weight to 120# and scratched and clawed my way through.

Didn't bother to time that one - but it felt like I was taking about a year off my life!

Comment #42 - Posted by: Mike Gray at March 21, 2007 12:50 AM

23 min. including queing to rack, bar and puke bucket.

Subbed MU with dips to armpits & pulls to nipples x 2
Subbed hang cleans with ordinary cleans.

Phew!!! Tough one ...

Comment #43 - Posted by: Gorm at March 21, 2007 12:55 AM

Working out at the park today, so didn't have a bar. Did burpees instead.
Muscle ups were from the ground and had a little bit of a hop.

Squats were legit though!


Comment #44 - Posted by: jsipko at March 21, 2007 1:19 AM

Regarding the m/u substitition discussion:

"Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips."

Quoted from the FAQ section. Folks, just do whatever it is you want with whatever substitution you need and post results. Good place for this discussion is the message board, not the blog. Have a good workout!

Comment #45 - Posted by: Steve Rakow at March 21, 2007 2:58 AM

Nasty girls
squat as rx#
muscle ups, first set 3 real, 4 jumping using as little jump as possible, 2nd set 2 MU, rest jumping, 3rth set, all jumping
HPCl as rx#
time: 15:08 min
Nasty indeed. Now do it again, faster!

next month or so. Have fun, Johan

Comment #46 - Posted by: Johan Nederhof/Rotterdam at March 21, 2007 3:19 AM

44 / 196.5

3 rounds: 12:13

Comment #47 - Posted by: dwf saintsfan at March 21, 2007 3:56 AM

Rode bike for 45 minutes
subbed "little girls" (65lb cleans-full range and assisted MU's)for "nasty girls" due to lack of trust in my body. 8:20. I need to go nasty next time.

Comment #48 - Posted by: Tim L at March 21, 2007 3:57 AM

280#'s/43 yom

3 rnds for time of: 50 squats, 21 jumping pull ups, 21 BWT dips (last 2 sets asst'd), 70# DB hang cleans x 10 reps.


Comment #49 - Posted by: Kegger at March 21, 2007 4:11 AM

Coach, Nicole, and all the CF Trainers from the CrossFit NC seminar,

Thank you for a great weekend. I continue to be amazed by the results of CrossFit and your faithful dedication to promoting true fitness. Your presentations were superb -- so much more than what the Internet could give. Seeing you all in person, watching the fantastic demonstrations, getting the one-on-one coaching, and participating in the workouts is life changing.

I recommend that everyone strive to spend some time at HQ or at least attend a seminar to fine tune your skills and soak up every bit of information possible. There is always something new to be learned or a way to better our performance. With their tremendous work ethic and knowledge base, the CrossFit trainers and Coach G, specifically, consistently present fresh new ideas and continue to make a significant difference in the fitness world. I'm hooked! Thanks, again.

Keep up the good work,
Lisa (Eric2's wife)

Comment #50 - Posted by: LisaK at March 21, 2007 4:14 AM

3 rounds:
50 squats to 20lb MB
28 Pullups
28 Dips
10 135lb Power Cleans


Comment #51 - Posted by: barry weidner at March 21, 2007 4:16 AM

Hey everyone, I have 2 general questions:

1- I am training for my first triathlon in August and would like any feedback on training schedules and how to include it in the WOD.

2 - Is working out 3days with 1 day rest better for you over 5days with 2 days rest?

feel free to email me at

Thanks Everyone this site is amazing, I've learned so much!

Comment #52 - Posted by: Brian at March 21, 2007 4:18 AM

DAMN IT!!! It's bad enough that I had to get my ass kicked by Jeff T, now the whole CF community gets to enjoy it! lol.

Jeff, great work bro! When you pulled away from me the first time, I knew I was in trouble. Those f-ing cleans humbled me.

Hit me up bro if you come down to the beach this summer. The garage is always open.

Thanks again to CFNC for letting us use their space.

Comment #53 - Posted by: Pat Sherwood at March 21, 2007 4:20 AM

subbed 3pu and 3 dips for each muscle up

Comment #54 - Posted by: Moccasin Guy at March 21, 2007 4:33 AM

Ugly, Ugly, Ugly, but got it done.
Squats as Rx'd
Pull Ups broken /Dips OK-sub for Muscle Ups
HPC's, w/65, form went from bad to worse.
Thanks Coach, another great workout.

Comment #55 - Posted by: Jay at March 21, 2007 4:38 AM

That was nasty guys!!! Nice work Jeff and Pat!

Comment #56 - Posted by: Jen at March 21, 2007 4:55 AM

Age 30 5'10" 180#

subbed 4jumping pullups/3 ring dips for each muscle up, everything else as rx'd.


Pullups/dips took the longest time, but I continue to feel improvement as Xfit year #2 continues. Changes in nutrition have led to the biggest gains so far .

Comment #57 - Posted by: Johnnylove at March 21, 2007 5:11 AM

folk I wouldn't arm chair Jeff too much. He and Pat are studs. The spent a great deal of time working on 155 lbs. Pull-ups before this video was shot. The muscle ups range was shortened because the height the rings were set at not his fault. Trust me he is bad asssssss.

Pat no shame in your game dude. 8:12 would crush most folks you were just paired up with a freak. :-)

Comment #58 - Posted by: Jason C at March 21, 2007 5:14 AM

6' 185

Did not have access to rings so substituted 21 pull-ups and dips for muscle-ups. The rest as R'xed


As a side note, anybody who lives in Texas should come to College Station and check out the Texas A&M SEAL Platoon Commando Endurance Skills Competition this Saturday. Teams from all over the nation are coming to compete and it is always a great competition. So come on down and watch my old platoon kick some ass. Some of us "old" guys put a team together and we plan on giving those young bucks a run for the money. Anybody interested email me @

Comment #59 - Posted by: Sean Glass at March 21, 2007 5:16 AM

CFWUx2 (sub push-ups for dips)

15:40 (85# HPCs; assisted MUs from sitting position)

Comment #60 - Posted by: Mary Ann at March 21, 2007 5:17 AM

Nasy girls kicked my butt!

3 x

Squats as rx'd
Sub 10 pull ups and then added 30lb weight for 10 dips
had to drop to 90lbs for cleans I am still trying to get my form down before I add much weight.
Two weeks of CF and I am loving these WOD.

Total time 18:30

Comment #61 - Posted by: Tarbs at March 21, 2007 5:17 AM

"Nasty Girls"
As Rx'd
Time: 12:02

Comment #62 - Posted by: HarryHogg at March 21, 2007 5:23 AM

Nasty being the key word....

9.10 Using Band Assisted MU (using 2 mini bands)

Sam In Aus

Comment #63 - Posted by: Sam In Aus at March 21, 2007 5:49 AM

subbed 95# hang power cleans

Comment #64 - Posted by: dcyn at March 21, 2007 5:56 AM

CFWUx3 (-pull-ups - dips + push-ups)
HPC warm up (45x10, 85x8, 105x4)

16:12 (assisted MUs from sitting position; 115 lb HPC)

Comment #65 - Posted by: Woody at March 21, 2007 6:00 AM

No warmup today, since my workout partner had to hurry and get through the WoD.

21yom 165lb

squats as rx'd
21/21 pullups/dips round 1
3/3x7 pullups/dips rounds 2 & 3 with gravitron@110
65lb hang power cleans broken into 5/5

Comment #66 - Posted by: Chris at March 21, 2007 6:03 AM

Also, I blame at least some of my time on my awful YMCA, which has exactly ONE place to do pullups (the gravitron) and one open space to do the hang power cleans, both of which I was splitting with a buddy doing the same workout.

Comment #67 - Posted by: Chris at March 21, 2007 6:05 AM

Looking Good Eva T!

Comment #68 - Posted by: Tom Styles at March 21, 2007 6:08 AM

O.K. True confessions are good for the soul. I DIDN"T DO THE MU! There. I said it.
Bill: 46 yom 181bw

Scaled to 115 for power cleans (and that kicked me)
Did the squats broken

Put up my rings in the hotel gym so that everyone would stare and wonder what I was doing. Did 8 full ring dips to shoulders for each set.

14:10 for time on three rounds.

Tried working on assisted MU after the WOD but need more work on pull ups and the transition (like everyone else I guess)

Comment #69 - Posted by: Bill Cattley at March 21, 2007 6:09 AM

38 yo/177 lb

First time doing this WOD, As Rx'd 11:06
3rd squat set broken
2nd and 3rd sets of MU broken
all HPCs broken

Thanks to Coach and CFHQ for a great workout. Fantastic job by the folks in the video.

Comment #70 - Posted by: Matt Shatzkin at March 21, 2007 6:21 AM

16:25 using 85# for HPCs and 21 pullups/21 dips for the 7 MUs.

Comment #71 - Posted by: Norma at March 21, 2007 6:28 AM

2nd full week of X-fit...

The Nasty Girls video was the first X-fit video I saw and what caused me to look further into it.

Nowhere near able to do a muscle up yet...will probably stick to 1 pull-up/1 dip per muscle-up so I can finish before the gym closes for the night.

1 minute of each for each m/u is insane.

Thanks for everything Coach

Comment #72 - Posted by: Nick at Langley at March 21, 2007 6:32 AM

Quick question. When workouts such as this one and Cindy call for "Squats", are those just body weight squats or are they back squats with a certain amount of weight? Thanks.

Comment #73 - Posted by: Chris at March 21, 2007 6:35 AM


sub'd 105# for HPC and 4pu/dips per MU.

50 squats
105x10 hpc


Comment #74 - Posted by: Tracy Ray at March 21, 2007 6:44 AM


Tore my first crossfit callous off! Would it be weird if I framed it?

sub'd 15 pullups for muscle-ups because the gym was busy.


Comment #75 - Posted by: FangsOutDon at March 21, 2007 6:45 AM

Way too much whining about the sub for MUs. Just do it or don't but at least shut up so the rest of us don't have to read it.
3 x PU, 3 x dips per MU
Gym was more crowed than normal could have gone faster but had to wait 2 x for the dip bar

Comment #76 - Posted by: Mike G at March 21, 2007 6:46 AM

This is the WOD video that got me hooked on CrossFit. Now that I finally got to try it, I don't really feel worthy... I decided to do some scaling.

3 rounds for time:

50 Squats to Dynamax Ball (First round unbroken)
21 Kipping Pullups
15 Ring Dips
10 95# Hang Power Cleans (First and last round unbroken)

Time: 21:45

Most of the time was spent resting inbetween the mega-broken pullups and dips. Gotta practice these more!

Age: 29
BW: 165

Comment #77 - Posted by: Mike Mc at March 21, 2007 6:56 AM

subbed 3/3 for muscle ups


Comment #78 - Posted by: paulw at March 21, 2007 7:01 AM

If you are going to sub 3 x PU and 3 x dips for MU, do you do the 3 x PU and then 3 x dips for seven rounds to count as 1 round of MU or do you do 21 x PU and then 21 x dips to count as 1 round of MU.

Comment #79 - Posted by: Casey at March 21, 2007 7:01 AM


3 PUs / 3 Dips x 7 rounds

Comment #80 - Posted by: Andy W. at March 21, 2007 7:05 AM

CrossFit Edmonton

100# Cleans one last time to beat old score.
10:01 (57 secs faster than last time)

Comment #81 - Posted by: Chad Williams at March 21, 2007 7:08 AM

20 yom 196
18 minutes
subbed bar muscle ups for ring muscle ups, this was my first time doing muscle ups, that was a fun time.

Comment #82 - Posted by: john at March 21, 2007 7:11 AM


Subbed 21 pullup/dip
115# HPCl


Comment #83 - Posted by: Kfeldt at March 21, 2007 7:50 AM


squats as RX'd
5 PU and 5 dips x 7 (for each round)
95# HPC

I was going to say that one area hung me up more than another, but that would be a lie :D

Comment #84 - Posted by: tedw at March 21, 2007 7:50 AM

#2 and #3

CrossFit is constantly Varied Functional exercise performed with Intensity.

spending 14 minutes per round with pull-ups and dips is not recomended for a workout which is designed to be a metabolic challenge similar to a Diane or Fran. Though you may increase he volume of work you will lose the INTENSITY

#2 do 28/28 each round as fast as you can.

Comment #85 - Posted by: dan colson at March 21, 2007 7:58 AM

Nicole: 14:29 sub'd 70lb HPC and 21pullups/21ring dips
Jeremy: 8:31 as rx'd

Comment #86 - Posted by: Jeremy and Nicole at March 21, 2007 8:02 AM

Wow. Lots of theorizing here, hardly any times.

Anyway, so I watched the video and slept in late. Oh boy. A 6 minute workout. This will be cake. I can read the paper front to back, play with the dog, maybe watch some morning TV, do the workout and make it to work in time. 6 minutes! Even if I'm "slow", I'll still be done in 8 minutes. Yippee!

So, once I started the squats, did the 50. One minute down. One a second. How can this be? Times three, the air squats will gobble up half my workout time!

No rings at 24 hr fitness, so I did 21 dips, 21 pullups. I'm on fire!

And then the 135 hang power clean ten times. Well, about 4 times. Then 3. Then 2. Then... I think I need some water. Ok, then 2 more. Time? 9 minutes.


Two more times of this?

Ok, blow through air squats. As Rxed. Nice.
21 dips. Broken sets. Yikes.
21 pullups. Kipping even. But why can't I do more than 4 at a time now? Hang Power Cleans? Let's go. I got a good song pumping on the Ipod (not Andrew WK, but something like it). 3. 2. OW. How did my left shoulder's old rotator cuff injury come back? Did I do the negative too quickly? 2. 2. 1. Time? 20 minutes. Damn.

Did the last set as fast as possible. Still, I needed to break everything up. Squats? 3 sets. Dips? Why am I rocking with no body control? 3 sets. Pull ups? Sets of 3, 2. Oh man. I'm going to be sooooo late to work. What happened to doing all these in six minutes? Ok next. HPC? Ah. It doesn't hurt when I "rack the bar" with my elbows out. Only on the way down. 3. 2. 4. Must... finish .. before... 30 min.. ONE. Ok done.



Comment #87 - Posted by: Hale at March 21, 2007 8:09 AM

#19 Rob,
Sorry man, I'm not in the Naval Academy. I do all of these workouts with some friends in Chicago at the local "cookie cutter" health club just outside of the city. I think it actually makes the personal trainers there mad to see us work so much harder than their clients...

Comment #88 - Posted by: Cornish at March 21, 2007 8:13 AM


Lots of rest between MU's out of fear of burning out.

Comment #89 - Posted by: tjo at March 21, 2007 8:18 AM

7:53 - squats to Dynamax ball with full hip extension, ring MUs inside power rack and 95# HPCs.

First round of MUs unbroken with complete arm extension at the bottom for each rep. Allowed a slightly bent arm on the next two sets to help keep the tops my feet off the carpet (due to the 8' ceiling, the tops of my feet drag on the carpet when beginning a muscleup from full extension. The tops of my feet are now covered with nasty rug burns. I'll remember to wear socks the next time). Briefly broke the second and third MU sets once each at the 5/2 marks. Second and third set of HPCs broken briefly once each at the 6/4 marks.

HPCs were the most painful for me; forearms feeling taxed.

Comment #90 - Posted by: Kelly Moore at March 21, 2007 8:19 AM


CFWUx2 -pullups sub pushups for dips

Squats as rx'd.
4/4x7 dips and pullups (jumping pullups for second half of 2nd round and 3rd round).
HPC 55#


First attempt at a WOD that incorporates a powerlifting exercise, so going light and focusing on form. Couldn't really do over 55# without totally losing it. Pathetic but you gotta start somewhere! I think I'll start incorporating the HPC into my warmup.

I think if I hadn't watched that kickass video before hitting the gym, my time would have been about 10 minutes longer! Great motivation. Thanks guys.

Comment #91 - Posted by: Alex at March 21, 2007 8:22 AM

3 rounds:
50 OH squats with 45 lb. bar
7 muscle ups on rings
10 touch n go squat cleans with 95 lbs.


Comment #92 - Posted by: JeffT at March 21, 2007 8:28 AM

First Nasty Girl.

Subbed 3-1 \Dips/PU and 105lbs cl


Comment #93 - Posted by: Wayne at March 21, 2007 8:36 AM

3 sets CFWU minus the pullups and dips plus pushups
subbed 21 jumping pullups and 21 body weight dips for MU's
completed in 20.35 with a a couple broken sets along the way. First time doing this workout and it was hard but felt really good.

Comment #94 - Posted by: EJS at March 21, 2007 8:44 AM

#88 Hale, classic post, man. Funny funny stuff, good work...

Comment #95 - Posted by: gaucoin at March 21, 2007 8:44 AM

wu: 3x3 pull&dip +25#, OHS 95#, t2b
'Nasty Girls' wod partial - one round: 50 OHS, 7 MU -60#, 10x115# squat clean 10:00

Comment #96 - Posted by: James N at March 21, 2007 8:49 AM

18:37 with 21/21 subs for mu's. most of that time was spent putting on my weighted vest for squats and pullups/dips. also, had to wait on the douchebags who were hogging the only pullup station in the joint (doing bb curls!). also, can i get some info from crossfitters around houston? i may be relocating there next year.


adam the infidel.

Comment #97 - Posted by: adam at March 21, 2007 8:59 AM

sub 95# HPC/ otherwise as rx'd
14:26 took off a few minutes... muscle ups with full extension, palms turned out at the bottom and full at top of course.
I like this one. Goal: sub 10min.

Comment #98 - Posted by: Sue Ady at March 21, 2007 9:04 AM

There were too many interruptions on this WOD, so I ended up doing only two rounds. The HPC's were done with just 65lbs.

Time was around 20min.

Comment #99 - Posted by: Cesar. at March 21, 2007 9:07 AM


Subs,7x3 Jumping muscle-ups and 115lb HPC.

Comment #100 - Posted by: Ben S. at March 21, 2007 9:07 AM

sub 4/4 for muscle ups
HPC broken in each set

Comment #101 - Posted by: jpf at March 21, 2007 9:13 AM

12:50 with sets of 7 bar mu's.
15:30 last time with bar mu's

My hands have been dry lately so I put some lotion on this morning. Big mistake. Even after washing them my grip was slippery. Couldn't keep my false grip on bar mu's and on my 8th clean I pulled the bar so hard on the second pull that it went flying about 5 feet in the air and out of my grip. End result a lot of stares in the gym (non bumper plates).

Crossfit I love it.

Comment #102 - Posted by: Jim D. at March 21, 2007 9:17 AM

sluggish this morning
sub 4/4 for MU's

Comment #103 - Posted by: CodyC at March 21, 2007 9:19 AM


3 rounds:
50 squats
7 mu's
10 hpc's

...with caveats:

Squats as prescribed. Jumping mu's with full extension on the dip. 88 pound hpc's.

Comment #104 - Posted by: WJO at March 21, 2007 9:20 AM

Did 120lb. on the hang clean rather than 135lb.
Cheated on muscle-ups, but still managed to do them.

Comment #105 - Posted by: Grant at March 21, 2007 9:26 AM


CFWUx3 (sub5pullups/5dips)

Squats as rx
Sub 4Pullups 4dips for MU
Sub 75lbs. HPC (still trying to get the movement right, but still kicked my A__!)
Approx 24:50 (used bezel on watch)

First posting.
Been doing CF 1/2 months now. Feel and better than I ever have.
Thanks guys!

Comment #106 - Posted by: AlanR at March 21, 2007 9:29 AM

Oops. wanted to make a correction:
4x7Pullups and 4x7Dips subbed for MU

Comment #107 - Posted by: AlanR at March 21, 2007 9:33 AM

3 Rounds

50 squats
7 muscle ups - pull throughs with jump at end
10 HPC with 42#


Comment #108 - Posted by: Leanne at March 21, 2007 9:34 AM

I think all of you guys harping on Jeff are maybe a little envious of his time. He did full extension squats and his arms extended fully on all the muscle ups. His cleans if you watch closely he shrugs with each one. Maybe some congrats on a great time is more in line than all the negative banter.

Comment #109 - Posted by: JT at March 21, 2007 9:35 AM

Sub 4 pu/4 dips for mu. (no rings)

otherwise as rx'd

23:26... flew late last night. Better next time.

Comment #110 - Posted by: Sharkey at March 21, 2007 9:35 AM


Subbed 95# for HPC
1st round MUs, 2nd round 2 MUs rest Jumping MUs
Last round all MUs jumped.

Comment #111 - Posted by: b ring at March 21, 2007 9:40 AM

1pull-up/1 dip for mu's
10 mins

Comment #112 - Posted by: shane at March 21, 2007 9:40 AM

did muscle ups for the first time in 20 years.


Comment #113 - Posted by: mhollis at March 21, 2007 9:41 AM

Not to beat a dead horse with the muscle ups but I plan on doing the 4 dips/pullups because I can only do about 1 muscle up every 3 minutes so question is should I alternate 4 pullups then 4 dips. 7 times or should I do 28 in a row????

Comment #114 - Posted by: brandonE at March 21, 2007 9:43 AM

25:39 4-pullups/4-dips for 1 muscle up..... workout lowered self-esteem significantly.

Comment #115 - Posted by: Trapper at March 21, 2007 9:45 AM

CFWx 2
15:07 Subbed 10 jumping muscle-ups (bottoms of rings at distal 1/3 of forearms while standing flatfooted), otherwise rx'd. Now I gotta work on kipping w/ the rings, and as always, the transition.

Comment #116 - Posted by: Robert@Combat Outpost at March 21, 2007 9:50 AM

Sub'd 115lb for hang power cleans, the remainder as prescribed.

Comment #117 - Posted by: Tank at March 21, 2007 9:54 AM

hey if you are doing 4 pu and 4 dips per one muscle up. Does that mean you do 28 pullups and 28 dips in one round. which means you do a total of 28x3 pullups and 28x3 dips because there are 3 rounds?

Like you do 50 squats, then (4 pullups, 4 dips)x7, then Hang Power Cleans. THAT would be one set and you do 3 sets? is that right?

Comment #118 - Posted by: Rob at March 21, 2007 9:55 AM

Working with my hands tomorrow so will get this after work. Did at lunch, to keep the blood flowing, row version of 400M WOD:
4 rounds
Row 500M
Rest 2:00 between rounds.

Total 12:02 (a little generous on the rests!)

Comment #119 - Posted by: bingo at March 21, 2007 10:01 AM

27 yo, 5'11", 176 lbs

3/3 pullups/dips subbed for each muscle up.

A frustrating 35 minutes for this effort. Felt like I spent way too much time waiting on pullup stations.

Comment #120 - Posted by: Alton at March 21, 2007 10:02 AM

Terrible time with this. Took the weekend off to rest my back and enjoy the drinking holiday.
3 rounds
50 squats
21 Ring dips/21 pull ups
10 115lb. Hang cleans
Pukie was hanging around from the start of the 2nd round on.
Upside is it can only get better.

Comment #121 - Posted by: Evan at March 21, 2007 10:04 AM

as rx'd 11:42
muscle-ups done with full ext. palms out, full ext. at top.

Comment #122 - Posted by: brent colson at March 21, 2007 10:05 AM

31, 185#


30 squats
14 pull ups (last round jumping)
14 dips
10 95# cleans


Comment #123 - Posted by: jwp at March 21, 2007 10:07 AM

Alton # 121

when you say 3/3 pullup/dip sub. Does that mean you do (50 squats, (3 pullups, 3 dips)x7, then hang power cleans) all of that x3. so you are doing a total of 21 pullups and 21 dips per set times 3 which is 63 pullups and 63 dips total after 3 sets?

Comment #124 - Posted by: Rob at March 21, 2007 10:08 AM

Rob- Yes, 28 PU's and Dips per rd.

Jeff & Rob.... That was sick. Nice work!

Comment #125 - Posted by: DJ at March 21, 2007 10:14 AM

Slow morning at Skyvision...

Had some fun going back to 2004 comments section for this WOD. I started CF 1/1/06 so this was well before my start date. Kinda fun to see who's still here, who's gone or visits rarely, and what kind of discussion takes place.

Lots of regulars present then and now including gaucoin, providing color commentary and encouragement.

Lots of very common names then only rarely cited here in the comments like Jesse Woody, Ahmik, and David Wood. Some very frequent commenters of yore are now owner/operators of affiliates and this probably explains some abscences. One wonders if others still CF somewhere.

I won't name some of the CF'ers I note who are not here now since I know that some of them have been lost to us forever.

No one had yet met Kelly Moore! Kelly's score in 2004 was impressive; did you see it today?! Oh, man...

People asked the same questions about subs and received the same answers. Newbies didn't start at Lynne's FAQ's then, either!

Matt G. had a snarky comment about those questions. I chuckled, and realized that it's a little more fun when we get to aim for his numbers and when he brings "the snark"!

And I compared a couple of scores from then to now. You know, say what you will about any aspect of this community, Rest Day, who's in and who's out, but this stuff really, really works. The bottom line is that CF delivers exactly what it promises. How many other things in life can we say THAT about? Can't wait to do "Nasty Girls" tomorrow.

And, oh yeah, given the very nice story about him in 2004, this would be a great day to hear from Dan Silver, eh? Of course, ANY Matt G. sighting is a good thing...

Comment #126 - Posted by: bingo at March 21, 2007 10:19 AM

subbed 21 jumping muscle ups per round for the real thing.

pre: CFWU x 3
post: 3 rds for time - 200m row(6)and 25 push ups=5:45

Comment #127 - Posted by: Trevor S at March 21, 2007 10:30 AM

THE NOOBIE FILES- Greetings all, congrats on the great times and the finishers.

35 yom 5'10", 215 lbs

14 jumping PUs
14 dips(last set assisted)
50 squats
10 hpc at 95lbs
all x3
Feelin It, Lovin It!

Comment #128 - Posted by: marcus at March 21, 2007 10:31 AM

#127 - Thanks! While there is plenty of room for improvement, I was pleasantly surprised at my time this morning. Consistantly showing up and doing the WOD works.

I'm competing in the National kettlebell GS competition this May so I will likely not do many of the WODs the next several weeks. I can't recover from Crossfit on top of GS training and keeping my hands in good condition is paramount.

Comment #129 - Posted by: Kelly Moore at March 21, 2007 10:42 AM

The first time out
- - - - - - - - - -

I've done bits and bobs of crossfit before but this was my first proper go at the workout, my instructor gave an adaption of WoD.

26 yom 6'1 210lbs

3 Rounds :-
30 Squats
7 Pullups
10 Power Clean (60KG including bar)

9:43, i was knacked but I did it all unassisted and although it's not the best time ever I'm pretty happy :)

Comment #130 - Posted by: Graeme J at March 21, 2007 10:44 AM

Squats unbroken
MU 4/3, 4/1/2, 2/2/1- 10PU/10Dip (no MU left, wasted about 1 min :30 trying)
HPC 10,10,5/5

Comment #131 - Posted by: dan colson at March 21, 2007 10:44 AM

15:57 modified as follows: 7/7 weighted pullups and dips w/ 35#, pullups strict, dips done starting w/ feet on floor at roman chair, hands on dip handles so dip was as deep and muscleupish as possible; 115# for the squat cleans. Great WOD, one of these days I'd love to do this one as rx'ed but when I saw the gagging and gasping on the video I knew no as rx'ed today. BW:170, Y/A:58 Thanks Coach!

Comment #132 - Posted by: john wopat at March 21, 2007 10:47 AM

First time doing this set. It killed me. I used only 75lbs for the hang clean and I did 7 pull ups and then 7 dips because my gym has no rings. I got through it twice without a problem, then the third set got ugly. Finishing at 19 minutes.. uck.

Comment #133 - Posted by: Ross Isenberg at March 21, 2007 10:47 AM

WOD as RX'd: 17:42

Comment #134 - Posted by: Patrick B at March 21, 2007 10:49 AM


3 rounds:
50 squats
21 pullups / 21 dips
135lb HPC, 10 reps

Comment #135 - Posted by: John Messano at March 21, 2007 10:57 AM

Impressive showing on the video Pat and Jeff--good motivation

First "Nasty Girl"

-Need more depth on my squats but did all reps
-Did 1 pull-up, 1 dip for each muscle up--did a few jumping pull-ups in last round.
-did first 5 HPCs with 135 but had to drop to 115 for the rest. Did all reps

15:45 It hurt me pretty good. just about the right intensity/pace for current fitness level.

Thanks Coach for the WODs, vids, journal, etc

Comment #136 - Posted by: Nick at Langley at March 21, 2007 10:58 AM

would jumping muscle ups be a good sub?

Comment #137 - Posted by: Sean at March 21, 2007 10:58 AM

#133 - nice work, John!

Comment #138 - Posted by: John Messano at March 21, 2007 11:00 AM

This was my first attempt at a Crossfit workout. I don't have access to rings for the MU'S so I substituted the 3 pullups/3 dips per one muscle-up. I did 135# for cleans. My pullups were a little suspect. I was doing anything to get up there and not touch the ground! I blazed through the first set of squats. The second and third sets were a bit broken, but I managed to bust them out! I've learned from checking out the site and listening to people that these workouts take a certain mental mindset. You gotta power through the pain and fear!! My time was 10:30. It felt great! I'm glad I found crossfit!

Comment #139 - Posted by: Justin Colorado at March 21, 2007 11:07 AM

27yom 6'7" 281#
Squats as Rx
Sub 3pu & 3dip per muscleup-had do do jumping pu last two rounds


Comment #140 - Posted by: R Ziegler at March 21, 2007 11:21 AM

1/4 mi. walk on treadmill
partitioned MU and HC on 2nd and 3rd rd.
MU started with butt and legs extended.

Comment #141 - Posted by: TJF at March 21, 2007 11:23 AM


subbed 3x pullups and dips
I need to get that MU to cut some time.

Comment #142 - Posted by: ut steve at March 21, 2007 11:25 AM

first set mu: 7 good form
second set mu: 4 good, 3 jump
third set mu: 1 good, 6 jump

Comment #143 - Posted by: geof at March 21, 2007 11:30 AM

pre: CFWU x 3 (was able to do 3 kipper's in a row again)

50 squats (to punching bag)
21 kneeling push ups
21 CF jumping pull up's off 18 inch box
65 lbs hang power clean

Comment #144 - Posted by: OPT Mommy at March 21, 2007 11:31 AM

Saw this done as rx'd by the coaches at Crossfit Manchester today. They both only weigh maybe 10/15lb more than what they were cleaning.

Mark- 9mins ? seconds (sorry Mark, can't remember your exact time
Karl- 14:04

Storming performance lads!

Comment #145 - Posted by: Karen at March 21, 2007 11:37 AM


12rep CFWUx3

"Nasty Girls" in 15.24

Sub'd jumping MU singles. This really worked well to get the transition working. I feel full ROM very soon!

Comment #146 - Posted by: wilson at March 21, 2007 11:37 AM

20yom, everything as rx'd 10:50 kicked my butt. i was very unmotivated today. but i got thru it.

Comment #147 - Posted by: DAP at March 21, 2007 11:41 AM

Great video! I'd love to work out in a gym like that...

Kelly is an inspiration as always.
Good effort Hale!

Off to the gym.

Comment #148 - Posted by: mrjling at March 21, 2007 11:42 AM

Was messing around w/ the rings about 2 hrs after the WOD, and I did 2 MU's back to back, for the first time ever! It's starting to come together! After watching the video of those two mutants, 2 MU's really isn't anything, but I feel like I did when my kids were born! Can't wait to get some video and send to the HQ! Thanks Coach!

Comment #149 - Posted by: Robert@Combat Outpost at March 21, 2007 11:44 AM

28M 190 6'

Subbed 21 Pulls and 21 dips for MU's (no rings)

14:45... ouch.

Comment #150 - Posted by: Josh N at March 21, 2007 11:44 AM

bingo #127

I joined 8/1/2004 the day I first saw the CF
web site...still lurking here daily, I just fell
behind on the WOD and gave up trying to post,
I really haven't done anything different exercise
wise since starting CF, just modifying as required
to allow recovery and work around some
hamstring/ groin injuries.

The changes on the comment board and the evolution
of this website have been interesting as well as the
slight tweaks in the WODs.

Comment #151 - Posted by: jimc at March 21, 2007 11:44 AM

Tim: 10:03 as rx'ed

Comment #152 - Posted by: Tim T at March 21, 2007 11:46 AM

CrossFit Nation-

Signed up to do my first Triathlon(mini- 500yd swim, 12 mile bike and 5K run)in July. Any advice on how to incorporate the training needed and the WOD's?


Comment #153 - Posted by: Steve C at March 21, 2007 11:52 AM

13:45 as rx'd

first time doing mu's in about 2 months...had a ring malfunction so couldn't practice...most i had ever gotten in a row up to that point was 3...rings are fully functional banged out the first 7 unbroken...second 7 was 4,2,1...third was 2,2,1,1,1 and took up a solid 3-4 minutes...if you told me i would've been able to do all 21 before the beginning of the workout i would've looked at you as though you had just told me to do 42 minutes of pullups and dips...once again, very happy with the consistent progress i am seeing from CF

Comment #154 - Posted by: dmarsh at March 21, 2007 11:53 AM


At work (FF), so I scaled down to save some effort for my bros' in case we get the "big one."

pullups and dips for MU; scaled 2:1. 105# hang power cleans. I'm stationed at 10,000 ft. above sea level, so gasping for O2 in between sets was exciting.

Comment #155 - Posted by: cscovil at March 21, 2007 11:58 AM

9 months prego!
50 squats
10 assisted pull ups
10 assistted dips
2 rounds

Comment #156 - Posted by: AFT Mommy at March 21, 2007 11:58 AM

33 yom/218


Sub'd 3x3 for the muscle ups. My forearms were fried by the time I hit the cleans and had to drop the weight to 115.

Finished in 28 min, but spent alot of time running between pullups and the dip station and waiting for the bystanders staring at the dip station.

Definitely Nasty!

Comment #157 - Posted by: RobK at March 21, 2007 12:18 PM

squats as rx'd
sub 3pullups/3dips for each muscle up
hang cleans 135#


Comment #158 - Posted by: kdunsmore at March 21, 2007 12:19 PM

I did three rounds of:
50 squats
21 pullups/21 ring dips (mixing them up as needed)
135# hang power cleans, 10 reps
It took me 37:58.
I could give excuses about having taken a long break and having trouble with my right elbow, but I'll just say I'm looking forward to getting back into shape.

Comment #159 - Posted by: Sam L at March 21, 2007 12:22 PM

no WU

3 rounds in 20:30
50 squat / 14 pu / 14 dip / 10 pwr cln 45kg

Cheers !

Comment #160 - Posted by: Tamas at March 21, 2007 12:22 PM


10:46 as rx'd

Comment #161 - Posted by: DR at March 21, 2007 12:25 PM

subbed muscle ups with pullups and pushups x2

Comment #162 - Posted by: Sam Plost at March 21, 2007 12:25 PM

"Nasty Pink Fluffy Bunnies, with small teeth"

3 Rounds
50 Air Squats
14 Pullups $ 14 Dips
10 Hanging Power Cleans @ 95 lbs

Time: 18:42

Note- I feel like a little girly man...

Comment #163 - Posted by: Sean at March 21, 2007 12:25 PM

41yom / 150

cfwu *3 *12 (minus pullups and dips)

Practice HPC up to 135# decided to use 95# for WOD

3 rounds
50 Squat
28 pull-ups (strict)
28 Dips
10 HPC (95lbs - need to increase to 115 next time)

Rnd1 5 min flat
Rnd2 9:42 (getting ugly)
Rnd3 11:22 (smoked!! not just broken sets but busted into little pieces)

Total: 26:04 (lots of room for improvement on this one)

Comment #164 - Posted by: mhlane at March 21, 2007 12:25 PM

7:58 as rx'd

pre-"Grace" practice
post-3 rds for time;200m row/25 push ups - 3:40

again...need more MU practice for reps in a row....

Comment #165 - Posted by: OPT at March 21, 2007 12:25 PM

Also, allergy season has officially begun. I sneezed and coughed and runny nosed my way through this one.

Comment #166 - Posted by: Sean at March 21, 2007 12:27 PM

Instead of muscle ups 10 ring push ups & 7 ring pull ups, everything else as prescribed. Time - 9:55 - this was super fun.

Comment #167 - Posted by: R. Wayne at March 21, 2007 12:30 PM

I don't know if this has been asked, but how do you approach this workout if you can do a couple of good MU's but that takes all your energy, should you then go to the 4/4 to 1 ratio for the remaining MU's or is it better to just skip the MU's altogether and do the sub. I would do jumping MU's but since I have to hang the rings at the gym in the squat rack it is impossible. Any advice would help?

Comment #168 - Posted by: Mike in the Ro at March 21, 2007 12:30 PM

3 rounds:
50 air squats
21 pullups (almost all single reps)
21 assisted ring dips
75# hpc

Comment #169 - Posted by: cso at March 21, 2007 12:34 PM

25'42" 4/4 pullups/dips for muscleups, 115lb cleans. Crossfit-crushing souls daily.

Comment #170 - Posted by: Bob Taylor at March 21, 2007 12:45 PM

Age: 24
BW: 185

Sub'd 21 pu and 21 bar dips for m/u.

Time: I'm out of shape.

Comment #171 - Posted by: Jeremy B. at March 21, 2007 12:46 PM

Aw yeah. So psyched about this one! Will need to sub kipping PU's & dips for muscle ups, but I am looking forward to it!

If FAQ's say 3 to 4 pull-ups & dips as subs... I would go with the FAQ's. Why go against Coach's advice?!

#169 Mike in the Ro - Do as many MU's as you can then sub in PU's & Dips for the remaining. Try the same on each round (first MU, then sub).

Comment #172 - Posted by: Jill G. at March 21, 2007 12:46 PM

for the MU dip, should you do 4 pu/4 dips - 7 rounds, or 28 pu and THEN 28 dips?

Comment #173 - Posted by: alow at March 21, 2007 12:48 PM

subbed three and three for the MU's
the rest as rx'd 16:05
gotta get the kipping thing going.

Comment #174 - Posted by: monsoon at March 21, 2007 12:49 PM


Subbed 3 pullups & dips for each MU
Used 50 lb for hang power cleans

Comment #175 - Posted by: Deanna at March 21, 2007 12:50 PM

my first time at muscle-ups
3 rounds:
50 squats
3 jumping muscle-ups
95lbs power clean

felling much since my friend introduced me to crossfit

Comment #176 - Posted by: Pascal at March 21, 2007 12:56 PM

2 rounds

50 Squats
7/7 20kg Weighted Chin-ups and Dips
10 reps w/40kg HPC's


BW 65kg
Felt really good. Have a lot more in me.

Comment #177 - Posted by: mrjling at March 21, 2007 12:57 PM

my first time at muscle-ups
3 rounds:
50 squats
3 jumping muscle-ups
95lbs power clean

felling much better since my friend introduced me to crossfit

Comment #178 - Posted by: Pascal at March 21, 2007 12:58 PM

Age 36, weight 167 lbs (my lowest as an adult!)
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 (subst. 100 pound) Hang power cleans, 10 reps
29 Minutes
I had trouble with the MUs:
1st round: 6+1
2nd Round: 4+2+1
3rd Round: 0+2+0+0+2+1+1+1
But all legit! Thanks Crossfit!

Comment #179 - Posted by: ralph99mba at March 21, 2007 1:00 PM

WOD as rx'd
First time doing muscle ups...pleasantly suprised!!!

Comment #180 - Posted by: Travis H at March 21, 2007 1:05 PM

Nasty Girls

21 y/o


subbed MU's with 21 pullups and 21 dips
little disapointed in myself thought Id end up with a faster time

Comment #181 - Posted by: ColgateHockey2 at March 21, 2007 1:09 PM


subbed 21 dips 21 J PU

HPC were brutal

Comment #182 - Posted by: **************TJ*************** at March 21, 2007 1:10 PM

Biked 1.5 miles in 5 minutes on a stationary bike prior to WOD.

Time 16 minutes (27 year old, 5'10'', 180 lbs).

Did muscleups on a pull up bar while hanging. Also, half way through got the hang clean down better with 135lbs, but did 5 at a time rather than 10 in a row. After viewing the hang clean exercise video prior to workout, I was under the impression that I had to clean it and then drop all the way down into a front squat. After watching the Nasty Girl Video, I think my time could have been faster if I just did the hang clean without dropping all the way down. It would have been easier. In any case, that was a good workout and definitely got the heart rate up. I followed the workout with some abs and the rest of my normal leg routine to include one arm raised kettle bell lunges. I'm really starting to enjoy Crossfit and incorporate it more and more into my daily workouts.

Comment #183 - Posted by: Ryan at March 21, 2007 1:15 PM


subed muscle ups for 21 pullups 21 dips

Comment #184 - Posted by: tmatheson at March 21, 2007 1:20 PM

Age 34
BW 147#

As rx'd:


Comment #185 - Posted by: Shawn B. at March 21, 2007 1:32 PM


subbed 115 lb HPC & jumped into muscle-ups, all singles.

Comment #186 - Posted by: edevine at March 21, 2007 1:35 PM


Painfully subbed 3 pu's and 3 dips for each muscle up, and 115lbs power cleans.

Comment #187 - Posted by: Kwood at March 21, 2007 1:36 PM


subbed jumping muscle-ups, 115lb HPCl

post: ring pull-up ladders (penance for jumping MU's)

Comment #188 - Posted by: LMD_matt at March 21, 2007 1:46 PM

First time doing this WOD, had to scale way back, will do better next time now that I have some exposure to MU.
50 squats
I did dead hang PUs and dips on my rings
20 first rd, 15 2nd, 16 3rd. Jumping MUs seem betterchoice, next time.
Used my 10k bumpers for the PC but did full squat. 89lbs each rd. Next time will do what they are doing in the vid.
Total time 3 rds 24.10
Upper legs and upper back are wasted.
Smarter effort next time.

Comment #189 - Posted by: R.Fielder at March 21, 2007 1:56 PM

CFWU x 3

50 squats
35 pull-ups
35 dips
95 lb. HCl

Still developing HCL form. Any tips on MU on a bar (w/o rings) aside from the video would be much appreciated. It looks like it is a hard kip into a beastly pull over the bar. However, it's hard to tell with in the video post.

19 min.

Comment #190 - Posted by: McIrish at March 21, 2007 2:03 PM

CFWU x 3 (minus pu & dips)

squats as rx
sub 4pu x 4dip for 1 mu
sub 95# for pc

Comment #191 - Posted by: Bob 10456 at March 21, 2007 2:03 PM


first "Nasty Girls"

as rx'd in 14.04

got 6 unbroken m/ups in first round too (PR).

Comment #192 - Posted by: karl at March 21, 2007 2:06 PM

Subbed 4 pullups and 4 dips per muscle up per round.

Otherwise as rx'd: 20:58

Comment #193 - Posted by: mrsg3f at March 21, 2007 2:08 PM


50 squats
21 pull ups
21 dips
45 lb bar (added 20 on final set)

20 minutes.

Comment #194 - Posted by: Butch at March 21, 2007 2:08 PM

13:10 with 'jumping' MU's as my substitution. I actually did one MU but then the rails fell off so I did a little hop to get up. After resting four days this WOD kicked my ass, I was shaking all over afterwards. I really need to work more on the MU's.
Pre-135lb clean practice
Post-200m row + 25 push ups X 3 in 4:40.

Comment #195 - Posted by: gaucoin at March 21, 2007 2:09 PM

Sub'd 2 ring dips and 2 ring pull ups per MU


Comment #196 - Posted by: Travis G at March 21, 2007 2:11 PM


Substituted 15 pullups/dips for muscleups and only 115lbs on hang cleans

Comment #197 - Posted by: jnperrings at March 21, 2007 2:24 PM


3x (50 squats / 15 pullups,15 Dips / 95 lb x10)


Today was my first ! those squats....kill. I dont have a medicine ball to bounce off of so I did below 90degree squats. Any recomendations on building the numbers up?


Comment #198 - Posted by: Rob at March 21, 2007 2:25 PM

50 squats
7 (Yellow band assisted) mu
10 65lb HPC


Comment #199 - Posted by: SueAnne at March 21, 2007 2:26 PM

28yo M 170lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round. Hang power clean 45lbs x 10.

"Nasty Girls"
50 Squats: 50 – 50 - 50
7 Muscle-ups: 4,3 – 3,2,2 – 3,1,1,2
95 pound Hang power cleans, 10 reps: 10 – 10 – 6,4
Time: 22:51 Squats to 12” box.

Comment #200 - Posted by: Sesoku at March 21, 2007 2:30 PM

"Nasty Girls" 22 yo M 176 lbs. 6'2"

50 Squats
21 Pullups
21 Dips
95# Hang Power Cleans

Time: 20:40

(Including mounting the plates and having to put my shirt back on when I realized I wasn't the only human in my office's gym)

Comment #201 - Posted by: Matt at March 21, 2007 2:36 PM

I was happy with this as it was my first time.
50 air squats
21 pullups/dips
10 hang cleans / Dead lifts to get it to the hanging postion because my grip strength isn't good enough to hold the bar up 135

Comment #202 - Posted by: brandonE at March 21, 2007 2:43 PM

age 25 / 215lb

Nasty Girls as rx'd
time 20:02

side note...I can't lift my arms anymore, is that bad??

pretty pumped...first time every doing 21 muscle-ups in a WOD

Comment #203 - Posted by: Russ @ CrossFit Sarnia at March 21, 2007 2:46 PM

Subbed 95lb hang power cleans

Comment #204 - Posted by: Ian M at March 21, 2007 2:55 PM

Age 22

Time: 20:47
50 Squats
28 Pullups
28 Dips
95 lbs Hang cleans

First time posting glad to be part of the community!

Comment #205 - Posted by: Keith Hayden at March 21, 2007 2:55 PM

3 Rounds of:
50 Squats
28 Pullups/14 Ring Dips
10 HPC's at 135lbs


Comment #206 - Posted by: Sailorcrew at March 21, 2007 2:56 PM


subbed 3pus, 3 dips for each muscle-up...


Comment #207 - Posted by: fred at March 21, 2007 2:56 PM


3 rounds
50 squats
21 Dips
75 lbs HPC

Comment #208 - Posted by: gecko at March 21, 2007 2:59 PM

27yo 200lbs


subbed 10 slight assist MU's

Comment #209 - Posted by: Greg at March 21, 2007 3:03 PM

big pipe: rx'd, forgot watch, approx 20 minutes

Comment #210 - Posted by: piper at March 21, 2007 3:10 PM

50 squats to dynamax ball (35/15)
7 sets of 2 L-ring pu's(not quite an L knees bent a little)/ 2 ring dips
10 135lb hang power clean (unbroken)

time: 26:39
8:03 9:45 8:49

really good workout, nice little sweat angel at the end of this one.

Comment #211 - Posted by: brian t at March 21, 2007 3:10 PM



did 28 pullups and 28 dips in place of each set of 7 muscle-ups

2nd and 3rd rounds used 75 lbs for hang clean, because my form was hurtin and i needed to practice

Comment #212 - Posted by: jp at March 21, 2007 3:14 PM

9:12 as rx'd
I said that I needed to practise my muscle-ups after the last 30 muscle-ups for time, unfortunately I did not. This time I am going to follow through. I Liked this workout and will be ready for the next time it comes up.

Comment #213 - Posted by: AFT at March 21, 2007 3:15 PM

as rx'd 15:02

Comment #214 - Posted by: Rob Corson at March 21, 2007 3:17 PM

CFWU x3(1/2 PU's&Dips)

WOD (28 PU's & 7 Ring Dips sub per rd)

DJ :11::47
Terry :14::?? (95lb HPC's)

Grip is shot. :09 improvment from last time. May have done better, but my old CO wanted to talk 1/2 way in to the 2nd rd. Terry, way to go hard. L-Rod, way to be honest on the PU's. ;P

Get some, Go again!

Comment #215 - Posted by: DJ at March 21, 2007 3:17 PM


subbed 3 chinups and 3 dips for each muscleup
subbed 95# for the HPC--still not that great at the form

Comment #216 - Posted by: Benton at March 21, 2007 3:19 PM

Did "Elizabeth" yesterday for Rest Day so my heart sank a little when I saw today's WOD. Oh well, train to your weakness and the unexpected right?

My clean is not as strong nor as true to form as I'd like it to be (evidenced at 135# yesterday for Elizabeth). So I subbed the following today:

3 rds of
50 squats
(7 pull ups/7 dips) x3
10 120# HPCs

While most of these workouts seemed to be named for hurricanes, I think "Elizabeth" should be in honor of Fred Sanford - that's who I felt like afterward.

Comment #217 - Posted by: bylam at March 21, 2007 3:29 PM

CFWU x3 (-PU, -Dips)

50 squats: 50; 50; 20-10-10-10
7 Muscle Ups (sub PUs and dips)
(4PU+4dips)*7; (3x3)*7; (3x4)*7
135# Hang Power Clean, x10 reps (sub 95#)
10; 10; 6-4

4+ mi trail run- yeah, yeah, yeah!!
2-0 out

Comment #218 - Posted by: Scotty McC at March 21, 2007 3:30 PM

353-Brian; #154-Steve C: Check the message board for tri training info. CF will give you the basic horsepower to get through a sprint tri. What you'll need to do is find some time for swim workouts. There's swim WOD's on the message board under Fitness. CF doesn't feature any bike work so do some bike rides of at least your race distance and practice some short runs after getting off the bike. A special sensation. #139-John Messano: A pat on the back is always welcome. Thanks. Good to see you back.

Comment #219 - Posted by: john wopat at March 21, 2007 3:42 PM

50 squats
21 wide grip pu
7 ring dips
10 135# hang cleans

Comment #220 - Posted by: Timmy T at March 21, 2007 3:43 PM


10 Hang Power Cleans @ 115
all X3

Comment #221 - Posted by: Wisener at March 21, 2007 3:45 PM


28 pull-ups
14 Ring Dips
95lbs Hang Power Cleans

Comment #222 - Posted by: Troy Archie at March 21, 2007 3:45 PM

Wt: #210


3 rounds of:

50 sqts
(3 Pullups + 3 Dips) * 7
10 hang cleans (pwr cleans last round) 135#

Comment #223 - Posted by: Jacek at March 21, 2007 3:57 PM

SS, then nasty girls, 12:35. had to jump through transition on the MUs, though. oh yeah and power cleans from the floor. is that scaling, too? dang.

Comment #224 - Posted by: dammit at March 21, 2007 4:00 PM

Kalani Ng
26 y/o
200 lbs

sub 3/3 for muscle ups
Time: 14:40

(had a little trouble with my stop watch. note to self, remember to take watch off if your doing any exercise where you have to bend your wrist.

1 cor 9:27

Comment #225 - Posted by: Kalani Ng at March 21, 2007 4:04 PM

BW 59kg

50 squats
28 JPUs + 28 JD rings
10 HPCs 35kg



Comment #226 - Posted by: Alicia Z at March 21, 2007 4:04 PM

subbed 3 pu's/dips for ea. mu

Comment #227 - Posted by: kyle a at March 21, 2007 4:09 PM

3 rounds

50 squats
21 pull ups
21 dips
135lbs. hang power clean - 10 reps.


Comment #228 - Posted by: ducati996 at March 21, 2007 4:29 PM

Will try this WOD tomorrow. For today....

CFWU + 750M C2 row

KB drills w/1PD KB -
Warmup: 2 hand swings, 1 hand swings, C&P
TGU 1-2-3-2-1-1 reps, each side alternating. (Total 10 each side)
Snatch 5-4-3-2-1 reps, each side alternating. (Total 15 each side)
Worked up nice sweat in 20 minutes.

Comment #229 - Posted by: jeftyg at March 21, 2007 4:34 PM

Bwt: 133

As Rx'd:


Hang Cleans are what did me in. Everything else was unbroken and felt pretty good.

Comment #230 - Posted by: Speal at March 21, 2007 4:40 PM

3 Rounds:
50 squats
7 Ring dips (subbed: tendonitis in elbow)
10 135lb Hang Power Cleans


Comment #231 - Posted by: Dale H. at March 21, 2007 4:43 PM

54yr 5'9"165#
10HPCs @115 18:11
Second WOD, but been watching your site for a while now. Really impressed. One question though, any concerns over long term effects of compressive forces on the spinal discs? I've got a little history with the issue, and would appreciate perspectives.

Comment #232 - Posted by: Gary at March 21, 2007 4:43 PM

I have a question, I am a bigger guy, I weigh about 255 and I just watched the two nasty guys complete todays workout. They clearly are stronger than I am for their weights but I'm curious as to whether I should add weight to the clean. I struggle on the Muscle ups (can only do 2 at a time) but I breeze through the hang cleans like its a rest period. Should I add weight?

Comment #233 - Posted by: Craig at March 21, 2007 4:46 PM


I don't have this problem, but I know some people add weight to the DLs when doing Dianne.

Comment #234 - Posted by: bret kleefuss at March 21, 2007 4:57 PM

"Nasty Girls" - modified
50 squats
7 bar muscle ups
135lb hang power cleans

Time: 10:04

Last time: 14:44.

Surprised myself.

Big improvement in muscle up endurance...was able to get 7/7/5+2. Note that I was doing bar muscle ups...this time and last. Will start more ring training.

Even managed to use hook grip on last set of cleans...had an epiphany as to how much easier it is. Felt like I had decent form as well.

Actually felt like I could go another round...last time I did this...I was wiped.

Cheers all.

Comment #235 - Posted by: PB at March 21, 2007 4:58 PM

26yr 6'5" 211.5 lbs

3 rounds:

50 Squats
21 pullups
21 dips
10 HPC's---Round 1: 135 for 1 115 for 9 reps
Round 2: 115 for all
Round 3: 95 for all

Total Time: 28 minutes (tougher than I thought)

Comment #236 - Posted by: Caleb T. at March 21, 2007 4:58 PM

as prescribed


bw = 138lbs

Thanks for the kind words Karen (146) and keep up the great work yourself. Outstanding progress in 6 weeks.

Comment #237 - Posted by: markb at March 21, 2007 5:07 PM

sub jumping MU for MU


Comment #238 - Posted by: Fireman Rick at March 21, 2007 5:08 PM

Craig (234) most workouts you see here will already have an element that favours the bigger guy and an element that favours the lighter guy (thrusters/pull ups or deadlift/handstand press ups) My advice would be to just focus on getting the fastest time you can at the prescribed weight first.

Comment #239 - Posted by: markb at March 21, 2007 5:12 PM

95# hang power cleans. Couple of micro-rests on squat sets 2&3. HPCs broken 6/4, 5/5, 6/4. Rest of time on MUs. Happy to get all MUs and be sub-20...

Comment #240 - Posted by: Lynne Pitts at March 21, 2007 5:17 PM

Nasty Girls:

Three rounds:
50 squats
1 muscle up! (first one ever on my homemade rings!)
21 dips
21 kipping pullups (on my homemade pullup bar!)
65# Hang power clean x10

I love my garage gym
I love the Rocky movies
I love Crossfit!


Comment #241 - Posted by: leannyB at March 21, 2007 5:22 PM

John #220- thanks for the info

Comment #242 - Posted by: Steve C at March 21, 2007 5:27 PM


WOD: 26:45 with jumping MUs.

Xtra: 25:21 outdoor, shirtless, energetic limping. [Am still recovering from right calf strain.]

One full year of CF training and I have set new PRs in every meaningful indicator of fitness.

48 years old, 197lbs, 5'10" and 1005 CFT.

Good luck in your training,


Comment #243 - Posted by: Kevin Rogers at March 21, 2007 5:36 PM

WOD as Rx'd: "Nasty Girls"

My muscle ups need a lot of work, all were broke

Comment #244 - Posted by: Tom N. at March 21, 2007 5:39 PM

12:35 as rx'd

Comment #245 - Posted by: Dave at March 21, 2007 5:42 PM


As Rx'd 19:20
MUs: 1st rd did 5 clean, 2 jumping. Next 2 rds got 2 clean, the rest jumping.

Last time 21min with pull up/dip subs and only 95lb cleans.

Comment #246 - Posted by: Dave W. at March 21, 2007 5:42 PM

Just did power cleans and squats, so sub'd:

3 rounds of:

205# deadlift x 10
25 box jumps, 24"

Followed immediately by:

Pullups 10,9,8,7,6,5,4,3,2,1
Dips 1,2,3,4,5,6,7,8,9,10

Comment #247 - Posted by: rcurriejr at March 21, 2007 5:42 PM

Substituted 28 pull ups and 28 dips for 7 muscle ups.
Last set of hanging power cleans went down to 115 for forms sake.

Comment #248 - Posted by: Micah at March 21, 2007 5:43 PM


Subbed 4X ring dips and pull ups

Usually I find on of the exercises a little easier, ok maybe not easier but less terrible. This one no dice, they were all grueling.


Comment #249 - Posted by: Dwight at March 21, 2007 5:44 PM


3 rounds for time of:
50 Squats
(7 Pull-ups + 7 Dips) x 3
135 pound Hang power cleans, 10 reps

Comment #250 - Posted by: Alfie at March 21, 2007 5:47 PM

As Rx'd
MU's were from "cocked arm" position, I don't have the skill/stretch to hang straight arms with a false grip yet...

Comment #251 - Posted by: gordo at March 21, 2007 5:47 PM

"Nasty-Girls" as Rx'd: 12:03

Comment #252 - Posted by: Billy Wiland at March 21, 2007 5:50 PM

Theresa 19:20. Subbed 3x3 and 65 lbs.
Mark 16:15 Subbed 3x3 and 95 lbs.

Comment #253 - Posted by: Theresa & Mark at March 21, 2007 5:51 PM

CFU then:
50 squats
21 pull-ups
21 dips
135lb HPC

Comment #254 - Posted by: JW at March 21, 2007 5:57 PM

Major dip bar and no pull up bar.

3 rds

50 squats
21 pulldowns
21 pushups
135 lbs hang power cleans

11:46 -

Comment #255 - Posted by: JLW at March 21, 2007 6:04 PM

thought i would be cool and do 135 # squats too. ditched that idea after round one
42 yo/215#
rd 1
50 squats with 135#
30 pullups
30 dips
10 hang pwr cleans

rd 2 and 3
50 air squats
30 pullups
30 dips
10 x 135 hang pwr cleans

22 minutes and change-next time i'll concentrate on time and not machismo

Comment #256 - Posted by: mtvet at March 21, 2007 6:18 PM

No rings today.
Subbed 21 pull-ups and 21 dips for muscle ups.
Look forward to trying it as rx'd.

Comment #257 - Posted by: chris l at March 21, 2007 6:19 PM

3 rounds
50 bw squats, 21 dips, 21 pullups (cheating a bunch), hanging cleans scaled to 95 :-(

Comment #258 - Posted by: rangerdan at March 21, 2007 6:19 PM

21 pull-ups and dips per round assisted on gravitron 40# and 15#.
(This is embarrassing) 35# HPC. My neck is very stiff, but probably couldn't have done a whole lot more anyway!!

Comment #259 - Posted by: Valerie S. at March 21, 2007 6:20 PM

Since the message board requires the 'work/family safe' disclaimer the same should go on videos if the usey n----- and fu---- like this one today
just my 2 cents

Comment #260 - Posted by: grim at March 21, 2007 6:21 PM


3 rnds.
50 squats
21 pullups
21 dips
135 Hang clean x 10

Comment #261 - Posted by: The Crisco at March 21, 2007 6:24 PM


sub'd 3 x pull-ups and dips for muscle-ups


Comment #262 - Posted by: *****Jack***** at March 21, 2007 6:35 PM

Jaimie, Damon, Paul CFWU

Paul Sub Assisted MU 17:10

Jen Sub 1xBench dip, 1x33# shoulder press, 33# Power Clean 7:39

Comment #263 - Posted by: paulf at March 21, 2007 6:39 PM

Oliver and myself, 19 y/o males, 165 and 175 lb. ~24 minutes.

HPCs are awful. Killed the muscle-ups though; max sets were five consecutive.

Comment #264 - Posted by: Brandon at March 21, 2007 6:41 PM

55 y.o. 155lb 5'10.

I can't do a single muscle up and substituted 3 ring dips for each muscle up. Also, only jerked 85lbs. It took me just over 18 minutes. I screwed up on the timer.

Comment #265 - Posted by: Ken_Davis at March 21, 2007 6:43 PM

13:36 (125 lb HPC)

Comment #266 - Posted by: Steve N. at March 21, 2007 6:45 PM

WOD with subs-

K- CFWU x 1 (starting to get dark had to get to WOD)
50 squats
21 jumping pull ups and dips
10 HPC, 55 lb
Time- 25:13
Had to stop for a momment to check out L's lip as he had hit himself in the mouth with the bar and bit his lip, clock kept running.
Last time- 21:56

N- CFWU x 2 with burpees, 1/4 mile run
50 squats
21 jumping pull ups and dips
10 HPC, 45 lb
Time- 22:09
last time- 19:56 with 35 lb HPC

L- 50 squats
21 jumping pull ups and dips
10 HPC, 25 lb
Time- 22:50
Clock kept running while lip was checked out.
Last time- 19:20

This time we all went slower, partly because it was dark when we were done (worked outside) and also because we focused on proper form throughout.


Comment #267 - Posted by: jknl at March 21, 2007 6:48 PM

48 yr/old 200lbs
CFWU x3 -pull-ups/dips/squats +push-ups

50 squats
21 each pull-ups/ dips 3 at a time
95lb HPC



Comment #268 - Posted by: water-ratt at March 21, 2007 6:58 PM

New to crossfit -- How much weight should I use with the squats?

Also, anyone know a gym with rings in Hollywood thats not expensive?

Comment #269 - Posted by: Max at March 21, 2007 6:59 PM

"Nasty Girls"

3 rounds for time:

50 squats
7 muscle-ups (subbed 10 jumping MU)
135# HPC, 10 reps (subbed 95# power clean round 1, 75# HPC rounds 2 & 3)


Comment #270 - Posted by: Nick E. at March 21, 2007 7:00 PM

CrossFit. Mess you up. Indeed

Great job of smashing any hubris that might arise during a string of WODs.

Bike to gym

Modified WU

3 rounds of:
50 squats
sub'd 4 pullups/dips for each MU
135# power clean


Crawled out of the gym a whimpering mess limbs trembling, pride injured and hungry for more.

Comment #271 - Posted by: Les at March 21, 2007 7:00 PM


As rx'd: 16:24

Comment #272 - Posted by: Y. Zhou at March 21, 2007 7:03 PM

WU: 20 knees to elbows, 20 back ext, 10 OHS (45#) x2


subbed jumping bar MU off a low box to top of a squat rack. tried the first few hanging, close, but no go. need to concentrate on explosion through the MUs.

Comment #273 - Posted by: davej at March 21, 2007 7:07 PM

Like many others that have posted today this was the first WOD video that I saw and prompted me to start Xfit. No where near as impressive as the ladies but am very grateful to be a part of this great program. Thank you so much Coach and everyone at HQ. Happy Xfitting all.

WOD as rx'd
MU's broken and eventually with a little push off the ground to make the transistion but definately stoked that I can do them now with my rings.
Nolan 14:17
Dan 15:30

Comment #274 - Posted by: Nolan at March 21, 2007 7:19 PM

#199 Rob---

Do you do the CFWU (crossfit warmup) before each WOD? If you don't I guarantee that the 30-45 OHS (overhead squats) before each WOD will drastically improve your regular squats. This and doing tons of regular squats (look at "Tabata Squats" on the Exercises & Demos page) will both strengthen the right areas and build the balance and coordination to hammer thru like Jeff and Rob on the video.

Comment #275 - Posted by: wilson at March 21, 2007 7:25 PM

Regarding your music choice for the video of today's workout: Guess I need to be sure my daughter is out of the room when I'm viewing the CrossFit web site from now on. Pitty.

Comment #276 - Posted by: Shu at March 21, 2007 7:25 PM


subbed 4 pull-ups/4 dips (25#assist on dips) for each MU
65# HPC


Comment #277 - Posted by: nadia shatila at March 21, 2007 7:33 PM

5'7" 200# 29yom

10:30 as rx'd


Comment #278 - Posted by: wich at March 21, 2007 7:35 PM

10:27 not bad for a fat guy getting over a back injury.

Comment #279 - Posted by: F.B.C at March 21, 2007 7:36 PM

bw: 185

Subbed 21 pullups and 7 ring dips for MU.


Comment #280 - Posted by: Rick510 at March 21, 2007 7:39 PM


50 squats
7 p/u;7 dips
95lb hang clean(too light)


I was overly concerned with time so I tried to adjust it to my schedule. I might try this one again soon.

Comment #281 - Posted by: eric at March 21, 2007 7:43 PM

16:23. subbed 3/3 pullups and dips. Able to do dips for the first time in months, didn't feel too bad, but had to walk across gym to the bar. Much harder than the last Nasty girls with the 95lb. HPC's.

Comment #282 - Posted by: FireSmac at March 21, 2007 7:45 PM

145lbs., as Rx'd:


-would have been faster, but I had to climb a flight and a half of stairs each time to get to the Olympic Bar at my work. I'll break 10:00 easily next time!

Comment #283 - Posted by: Cornish at March 21, 2007 7:47 PM

5'11'' 186 26yo
50 SQ
7 Bar MU
135 Hang power clean 10 reps
8:52 Im proud of myself so i decided to post my time

Comment #284 - Posted by: andre at March 21, 2007 7:50 PM

7:32 as Rx'd

2nd and 3rd sets of muscle ups were broken up.

Comment #285 - Posted by: joshua at March 21, 2007 8:02 PM

32 yo 6'1"170lbs

subd 4pu/2ring dips for each muscle up (28/14)
scaled hpc to 110lbs

3 rounds - 18:58

Comment #286 - Posted by: JNC at March 21, 2007 8:02 PM


GFs first ever WOD
We did Fran b/c it is brutally simple to teach. Her form is preternaturllay good

subbed Lat Pulldowns w/ 50# for her pull-ups and 2x10# DBs for thrusters 15-12-9 in 11 minutes

fran as rx'd in 12 (probably took a little longer b/c I had to coach)

I *heart* my gf

Comment #287 - Posted by: briangoldstein at March 21, 2007 8:06 PM


Did ring pullup to hop through mu transitions. Galls me that I still can't quite do a muscle up.

Comment #288 - Posted by: a noble at March 21, 2007 8:07 PM

forgot to time it, but I'm guessing around 30 minutes. subbed 14 assisted pullups/14 assisted dips per round instead of muscle ups. Had to do dumbell cleans with the weights I had at home, a total of 35 pounds between the 2 dumbells, I believe. and I still had to break them up a bit. I have a long way to go.

Comment #289 - Posted by: Kirsten C at March 21, 2007 8:14 PM

Thanks, gaucoin.

Oh, and I know everyone was concerned. The chiropractor said that jerking the bar up from the hang to the clean position pulled my A/C joint out of whack (achromium something or other). After a very painful rotating back into place and a bunch of ice and ibuprofen, I'm all better.

He doesn't like jerky motions. Doesn't like deadlifts either. Or should I say, he loves it when I do deadlifts (hip) and jerky things like HPC (shoulder) so that I can keep visiting him!

Crossfit! It hurts so good! (and helps remodel my chiropractor's guest home!)

Hale, a 40something guy who seriously has lost about 5% body fat and 10-12 pounds since starting Crossfit at the end of November 06, and has gone from 2 pullups max to almost having the hang of kippings for sets of 10-15, with growing delts to show for it...

Comment #290 - Posted by: Hale at March 21, 2007 8:15 PM

wod w/ 3 ring pull ups & 3 ring dips per muscle up = 36:44. 10 min ellip wu 16/16. hr avg 127, hr max 160.

Comment #291 - Posted by: kevin o at March 21, 2007 8:24 PM

Subs - 95lb hang power clean; do 115 next time
3+1 muscle ups first round (1st time 3 in a row!)
2+1 m.u. 2nd round
2 m.u. 3rd round


Comment #292 - Posted by: hoddy2000 at March 21, 2007 8:26 PM

95lbs hang power clean, bar MUs.


Next time I'll do 115lbs cleans. Feeling a little worked over, so no full effort on this one. Still beat my last time by 6 minutes.

Comment #293 - Posted by: David Knutzen at March 21, 2007 8:32 PM



Kipping, straight bar MU's, as the rings scar up expensive tattoo work.



Comment #294 - Posted by: Dan Silver at March 21, 2007 8:37 PM

32 YOF/145lbs
3 rounds:
50 squats
sub 21pu + 21dips instead of 7 m.u.
90lbs cleans


Comment #295 - Posted by: tiff at March 21, 2007 8:44 PM

100# HPC's
M/U's on tiptoe x7
Squats as Rx'ed

Damon: 8:43
Aldo: 8:40

Comment #296 - Posted by: Damon at March 21, 2007 8:53 PM


"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups sub 28 pull-ups & 28 dips
65 pound Hang power cleans, 10 reps


Comment #297 - Posted by: Louis Herrera Jr at March 21, 2007 8:55 PM

Age 51/BW 240#
"NASTY GIRLS" kicked my butt, everything broken. Subbed 30 pullups/30 dips for muscle ups each round and 95# in the cleans. 23:04, first go with "Nasty Girls," loved it.

Comment #298 - Posted by: stan k at March 21, 2007 9:32 PM

subbed gravitron 21 dips/21 pullups for each round of muscle ups
used 115 for power cleans
old guys in my way and lots of walking between stations

Comment #299 - Posted by: Firefighter Joy Beth M. at March 21, 2007 9:46 PM



used a small Iron Woody band for assistance on muscle-ups

Comment #300 - Posted by: JP22 at March 21, 2007 9:51 PM

oh yeah - assistance 90 on the gravitron - slowly reducing, but it's a long road ahead of me to a muscle-up

Comment #301 - Posted by: Firefighter Joy Beth M. at March 21, 2007 9:58 PM

Here's a post to make you all feel good. I need to get in shape.

207# 5'8"
3 weeks CF
Squats as rx'd
3 x 18 pullups (in 3 sets of 6 pu to 12 dips)
3 x 36 dips
Cleans as rx'd
And I'm ready for 8 hours of sleep and a bowl of wheaties.

Comment #302 - Posted by: James at March 21, 2007 10:11 PM

22:20 28 dips and PU per round 125 lb. cleans.

Comment #303 - Posted by: Jay M at March 21, 2007 10:11 PM

17:58...HR avg 151 max 172
Sub 40 deep squats, 7 angled m/u's w/ feet on floor & five 135# hang power cleans for 3 rounds.

Comment #304 - Posted by: Mike Scott at March 21, 2007 10:17 PM

CFWUX3 minus dips/PU

3 Rounds
50 bwt squats
21 PU/dips for a total of 63
10 135# hang cleans

18 minutes

Comment #305 - Posted by: Tyson at March 21, 2007 10:28 PM

Round 1
50 squats, 7 bar muscle up attempts - got stuck on 4 of them. Very close to my first muscle up, but couldn't quite get my right arm over, 10 unbroken hang cleans at 135#
Round 2
50 squats, 14 pull ups/ dips, 10 135# hang cleans broken into 2 sets of 5
Round 3
50 squats, 14 pull ups/ dips, 10 135# hang cleans broken into 2 sets of 5


Comment #306 - Posted by: Garrett at March 21, 2007 10:53 PM

Subbed jumping muscle ups
95# hang clean

Comment #307 - Posted by: EricU at March 21, 2007 11:07 PM

Subbed 3 mini-band assisted pullups and 3 mini-band assisted ring dips for each MU
The rest of WOD as Rx'd

Time = 28:18

Comment #308 - Posted by: Brian V at March 21, 2007 11:13 PM

as Rxed in 30 degree heat
Squat to Dynamax Ball
Kipping MUs
60kg Hang Power Clean

Comment #309 - Posted by: Adc (CrossFit Sydney) at March 21, 2007 11:13 PM


cleans were 95#s and the MUs were jumping MUs

Comment #310 - Posted by: lawman698 at March 21, 2007 11:51 PM

As rx'ed:

on the last round, I could not get the last MU. Subbed 3 pulls and 3 dips for the last MU.

Comment #311 - Posted by: Mike Giardina at March 22, 2007 2:50 AM

This workout is a good one and a scaled down version will be nice to incorporate into the CFWU. I like the ideas of subbing OHS@45# for the unweighted squats and adding weight to the pu's and dips to sub for the MU's, so that's what I did:

50x OHS@45#
7x pull-ups+dips @ 25#
10x HPC@135#

One round in 3:08, and still gasping for air after a 3:00 break so did not continue.

Comment #312 - Posted by: RobertP at March 22, 2007 3:37 AM

Age: 37
B.W: 160
WOD: 15:04

Comment #313 - Posted by: Seth at March 22, 2007 4:36 AM


Comment #314 - Posted by: TomO at March 22, 2007 4:38 AM


Comment #315 - Posted by: dickie at March 22, 2007 5:45 AM

As Rx'd

I think this is my favorite WOD. Thanks for the inspiring videos.

Comment #316 - Posted by: SteveT at March 22, 2007 6:01 AM


Comment #317 - Posted by: nsb at March 22, 2007 6:02 AM


modified CFWU x 3

Nasty Girls

50 Squats (broken)
7 Muscle-Ups (subbed 3 pull-ups+ 3 dips for 7 sets)
135lb hang power clean x 10 (broken into 5,5)

3 rounds in 18:14

Rings are on their way, so when this comes again, hopefully I can do a muscle-up...or 7.

Comment #318 - Posted by: BrianG at March 22, 2007 6:13 AM

m 34 bw 160

Done at Crossfit NYC

"Ill-Tempered" Girls

3 rounds
50 air squats to medicine ball
7 jumping muscle ups
10 cleans with 115 lbs.

time 12:00 even.

Yoga class afterward.

Comment #319 - Posted by: dandny at March 22, 2007 6:19 AM

m 21 bw 175
3 rounds
25 squats
12 pullups / dips
5 135 power clean
did one bar muscle up, and it tore open a callus

Comment #320 - Posted by: bruceh at March 22, 2007 6:27 AM

Mike: 25.02 4/4 to 1 MU, 135 HPC had to drop to 115 at end to keep form. I love the taste of humble pie!
Erin: 21.26 4/4 to 1 MU, 75 HPC.

Comment #321 - Posted by: mike in the ro at March 22, 2007 6:39 AM

Age 35 / 195lb
Colorado Springs - No Compromise!

During warmups, I managed to pull off my first muscle up since starting crossfit Jul 06. RX'd this one with 21 unassisted muscle ups. Woot!

Total: 26:00

Comment #322 - Posted by: Brent Maier at March 22, 2007 6:57 AM

m 38 bw 205

Rowed 1000m

Nasty Girls:
50 squats
21 pullups (no rings at gym)
21 dips
21 HPC 135#

17 minutes and change (used wall clock)

Thanks coach for 17 minutes of joyous hell
thanks CFer's for motivation

Comment #323 - Posted by: jfd4 at March 22, 2007 6:59 AM

as rx'd but subbed:
3 kipping pull-ups, 3 assisted dips x 7 for each round of muscle-ups
66# for hang power cleans


Comment #324 - Posted by: JENNY O. 36F/130# at March 22, 2007 7:16 AM


50 squats
10 pullups, first set was dead hang
20 pushups
135lbs HPC

grip was dead, should have used less for the HPC, maybe 115lbs next time

need to work out a way to learn muscle ups...

Comment #325 - Posted by: Brett_nyc at March 22, 2007 7:18 AM

Piggy-backing on comment #276 - my kids also like to watch your videos and my 5 1/2 year old daughter was watching/listening when there was a surprise f-bomb. Disappointing.

Comment #326 - Posted by: JENNY O. 36F/130# at March 22, 2007 7:26 AM


110 lb Power Hang Cleans
Subbed 2 ring pull-ups followed by 1 ring dip for each muscle up

Comment #327 - Posted by: Pierce at March 22, 2007 8:56 AM

subbed 30 weighted 7 dips and 7 pullups for MU

Comment #328 - Posted by: Jef at March 22, 2007 8:58 AM

Great workout. I thought this would would take me close to 30 minutes, but I managed to scrape in under 20.

Subbing 3 pullups and 3 dips for each muscle-up:

Will do four and four for the subs next time around.

More better faster

Comment #329 - Posted by: Marty at March 22, 2007 9:13 AM

22 minutes, as rx'ed except last two MU's were jumping off bench.

Comment #330 - Posted by: bcf at March 22, 2007 9:21 AM

I Hurt... i did 30 Squats and 15 pull ups, 15 dips on rings and 10 power hang cleans with 65 lbs 11:29

Comment #331 - Posted by: Stowell at March 22, 2007 9:24 AM


subbed 21pullups/dips, 40 lb DB HPC (40lb's each hand)


Comment #332 - Posted by: benji at March 22, 2007 9:26 AM

Had to sub pullups for muscleups...

and hand power clean at 65#, will try to get up to 85 next time.
WOD 14:12

I'm having a bit of indicision about where the bar should rest, is it against the top of the chest, or up on the shoulders? And if it's up on the shoulders, does anyone else have a problem with the bar hitting against your collar bone?

Comment #333 - Posted by: ben jammin at March 22, 2007 9:41 AM


Still learning the muscle-up, so they were "semi-jumping". I am starting to figure out the transition, though. 115 lbs HPC's

Comment #334 - Posted by: nickB at March 22, 2007 9:42 AM

15 min 39 seconds doing 3 rounds of: 50 squats, 10 pull ups, HPC with 38kgs (84lbs). need to substitute more pullups next time and up the weight for the hanging power cleans

Comment #335 - Posted by: Skopje Jesse at March 22, 2007 11:06 AM

12:49 - rings are packed up, unfortunately, so subbed 3&3 per muscle up.

Comment #336 - Posted by: MurphIZ at March 22, 2007 11:25 AM


12:58 as Rx'd

Comment #337 - Posted by: ZachR at March 22, 2007 11:25 AM

subbed: 3/3 dips and PU for MU

Previous: 23:00
subbed: 3/3 dips and PU for MU | 115 lb cleans

Comment #338 - Posted by: ChadC at March 22, 2007 11:30 AM

3x Subs for MUs
23:40. Absolutely pitiful.

Comment #339 - Posted by: MikeT at March 22, 2007 11:53 AM


Completed as Rx'd with the only change I guess being that I did the muscle ups on a pull up bar since I didnt have my rings. They are a little bit easier that way. People that as starting out might want to work through that way before you try the ring. Kind of a training step.

Comment #340 - Posted by: Phill at Crossfit Norfolk at March 22, 2007 12:38 PM

Had to scale this one down...and no rings...
30 squats
10 dips
10 95# power hang cleans

Comment #341 - Posted by: DannyBoy at March 22, 2007 1:19 PM

Charity- Subbed jumping MU's and 75# HPCs 16:22
Jeff-As rxed-9:24- Lots of kipping on the MU's

Comment #342 - Posted by: JEFF AND CHARITY at March 22, 2007 1:35 PM


traveling and still scaling

3+3 pulls/dips for each rx'd MU (lots of jumping pull ups toward the end)
45lb dumbells for the cleans

Comment #343 - Posted by: Orie S at March 22, 2007 2:06 PM

M 188lbs/27yo

50 squats
21 Pull-ups
21 Dips
10 #135 PHC


Good workout!

Comment #344 - Posted by: Steve Liberati at March 22, 2007 2:08 PM


Comment #345 - Posted by: jbean at March 22, 2007 2:11 PM

Nasty, nasty workout:

3 rounds of:
50 squats
15 dips/15 pullups
10 HPC w/ 135#



Comment #346 - Posted by: Tim at March 22, 2007 2:20 PM

"Nasty Girls"
As Rx'd: 19:30

Comment #347 - Posted by: Kevin Valov at March 22, 2007 3:00 PM

CFWUx3 (skipped PUs and Dips on rd 3)
21:44 (got 2 consecutive MUs in rd 1, 3 in rd 3)
Kept going back to the floor on cleans, hang was too hard.
Running between my neighbours garage (rings) and my garage (cleans) each set :)

Comment #348 - Posted by: Doug at March 22, 2007 3:23 PM

Day behind.
95# 1/2 HPC, 1/2 HSC

Comment #349 - Posted by: bingo at March 22, 2007 3:32 PM

43 yoa/ male /198 lbs

subbed 4 pullups - 4 dips per muscle up


Comment #350 - Posted by: trtwarrior at March 22, 2007 3:35 PM

8:46, subbed 3 dips/ MU, 95lb HSC

Comment #351 - Posted by: haz mat at March 22, 2007 4:05 PM

As prescribed 12.30. A little disappointed with the time and effort. Didn't have a lot. BW=155ish. Squats were surprisingly decent.


Comment #352 - Posted by: TK at March 22, 2007 4:11 PM

subbed 21 pu/21 dips for MU
105# Hanging Cleans


Comment #353 - Posted by: Dylan at March 22, 2007 5:04 PM

Hello all,
WOD still goes on even in Caledonia!
Subbed 21 pu/21 dips for mu (assisted pu's all sets not broken)
rest rx'd
41 yo M 250lb

Recruited Chuck for the WOD did well might need another glass for the kool aid!
You buggers better still be working out when I'm gone... I'll know soon enough LOL

To all warrior's no matter what your field of engagement is.... Play safe and with honour!

Comment #354 - Posted by: Crazy_Canadian at March 22, 2007 5:14 PM

Did the WOD with some great folks over at Hybrid Academy today. Great to be with a group again.

Sub'd 21 jumping ring pullups and 21 pushups for each round of MUs, and not sure what the plates on the bar was for HPCs... pretty light, maybe 10 lb'rs? Don't know, but I know I was smoked!

Comment #355 - Posted by: ChristineInVABch at March 22, 2007 5:15 PM

M 20 yrs 194lbs

Sub'd 28 kipps and Dips for Muscle ups, 3 rounds with hang clean @ #135. Partner possibly tore tricept in second round... 29:23 AZ

Comment #356 - Posted by: Peter E at March 22, 2007 5:40 PM

cfwu x 3, but subbed some light rows and pushups instead of the pullups and dips in the warmup.

The workout took about 30 minutes. I subbed 3/3 pu's/dips for each muscle up, figuring that doing three of each with good speed and full ROM is really more similar to a mu than doing 20 minutes off each but having to cheat on the form. squats unbroken, did 7x 3 of 3/3 pu's/dips, cleans with 135lb, but in broken sets.
Lovin it!
First time doing a noticeable WOD like this in a gym and it had a few people scratching their heads like "who is this person sweating so much and trying so hard" meanwhile doing their curls and nautilus machines.

Comment #357 - Posted by: Gundy at March 22, 2007 5:43 PM


CFWU - 10 dips & 5 pullups per round

Squats - rounds 2 & 3 broken to 25's
MU's were singles after the first 3(but without a jump down)
HPC's subbed down to 115 lbs and broken to 5's.
Total time = 23:00

My first time on this one. Those Nasty Girls are all the more awe inspiring now. And Speal #230 done in 8:20 @ BW of 133 absolutely incredible...!
Good work!


Comment #358 - Posted by: jon h at March 22, 2007 5:46 PM




Comment #359 - Posted by: mtschanz at March 22, 2007 6:14 PM


substituted 21 pu/21 dips for muscle ups

completed all 3 rounds in, that was rough

Comment #360 - Posted by: Baron at March 22, 2007 6:14 PM

"Nasty Girls"

3 rounds for time of:
50 Squats
21 pullups
21 dips
10 reps of 135 pound Hang power cleans

time of 19:20

Comment #361 - Posted by: firemcghee at March 22, 2007 6:29 PM

Back from 5 month break...lost pretty much everything so...

33 yom/210#


21 p/u weight assisted + 21 dips subbed for m/u
65# hsc
50 deep squats

welcome back huh?

Comment #362 - Posted by: SPB at March 22, 2007 6:42 PM

Nasty Girls

time- 18:37
Sub 21 pullups 21 dips for

Comment #363 - Posted by: CRussell at March 22, 2007 7:00 PM

37 bw190
sub'd 21 puulups and 21 dips for MU's


total 14:07

Comment #364 - Posted by: JackM at March 22, 2007 7:54 PM

Subbed -
Pullups/dips for MU (21 per)

Used 95lbs for cleans


Comment #365 - Posted by: df404 at March 22, 2007 8:24 PM

Nice job on the MUs, Lynne! Congratulations.

Banged this one out at CF Boston on my dad's birthday.

14:13 Rx'd



Comment #366 - Posted by: Jon Gilson at March 22, 2007 8:43 PM

ran 1.5 miles for warm up

22:46 that was horrible

Comment #367 - Posted by: Terdinthebush at March 22, 2007 9:07 PM


subbed PU/Dips (20 per 7)


Comment #368 - Posted by: Matt M at March 22, 2007 10:06 PM

14:46 sq no breaks all 3 rds. sub'd 3/3 pullups/dips for mups with some sets. 1st round did 20 pullups (PR) then broken. 1st round or hpc were harder. 2nd and 3rd much faster flow. Good workout.

Comment #369 - Posted by: kaala at March 22, 2007 10:30 PM


50 squats
7 3PU/3Dips
10 115# hang power cleans

Comment #370 - Posted by: JohnP at March 23, 2007 6:09 AM


1. Subbed 21 pullups + 21 dips for 7 muscle ups.
2. 135# was clearly too heavy for me. All sets broken 3-4 times. Stopped after the 8th rep of set 3 as my back went out. I guess this gives me an excuse to lie in bed all weekend and watch basketball. meh...

Comment #371 - Posted by: Bill Stock at March 23, 2007 6:15 AM

Subbed 40 kilo swings for hpc


Comment #372 - Posted by: Jerry Hill at March 23, 2007 6:58 AM


Wish I could compare to last time, but last time tried squat cleans...and was about 5 minutes slower.

Squats were all very good. After first round, rested while squatting and picked up pace as recovering.

First round of cleans broken early...I think the grip was too wide and hurt forearms a lot. Then 7/3 and muscled thru all 10 on last round...lots of hip.

Ring muscle-ups went best after first round. Have to start from kneeling (ceiling height) and finally got the groove for multiples that way. Got 5 on the last round.

Followed with 3 rounds of 6 Tabata plyos (bag: hands and kicks; sandbag: cleans, bridge, squat; ring push-ups, and sprawls in the last round. One final round of sparring the bag.

Comment #373 - Posted by: kramer at March 23, 2007 8:07 AM


I was all happy with myself till I read that I was supposed to do 135 pc (I'd gone off an old WOD from 10/05 that was 95#).
Subbed 28 Pullups/14 Ringdips for MU's
10:16 (about 3 min faster than last time)

Comment #374 - Posted by: DaGunk at March 23, 2007 9:49 AM


Last time: 13:05


Comment #375 - Posted by: jared b at March 23, 2007 10:09 AM

subbed 3/3 for each MU (assisted #14)
45lb cleans

Next time: increase clean weight

December 2005: 26:33
subbed 3/3 for each MU (assisted #14)
45lb cleans

Comment #376 - Posted by: GinaC at March 23, 2007 10:47 AM


Subbed 3 pullups/3 bar dips per muscle-up, and 35# DB hang power cleans.

Comment #377 - Posted by: John Frazer at March 23, 2007 10:53 AM

scaled down version:
3 rounds of

25 squats
12 pull ups/12 dips
5 hang power cleans, 115 lbs.

form was not too good on the cleans, hard to get the weight on the shoulders like the girl does in the video.


Comment #378 - Posted by: j-seal at March 23, 2007 10:59 AM


1st round: 50 squats, 3 muscle-ups, 95#HPCx10
2nd round: 50 squats, 7 jumping muscle-ups, 95#HPCx10
3rd round: 50 squats, 7 jumping muscle-ups, 95#HPCx10
Time: 14:32

Comment #379 - Posted by: Jeremy C. Barr at March 23, 2007 2:06 PM

last time

sub 4 Pull-up + 4 bar dip for each MU and 115# clean


this time

sub 4 Pull-up + 4 bar dip for each MU


Comment #380 - Posted by: EMelton at March 23, 2007 6:09 PM

21:39 as rx'd.

Comment #381 - Posted by: Ben B. at March 23, 2007 6:41 PM

30 yom / 175
Did CFWU, then WOD scaled as follows:
3 rounds
20 squats
10 Assisted Pullups - 100lb
10 Assisted Dips - 100lb
10 Hang Power Cleans - 40lbs
Completed in 10 minutes

I just started working out again and I'm new to Crossfit. Pullups and dips were my weakness here. I had to split up the pullups and dips into sets of 5, even with the assistance. I noticed a plyobox by the pullup bar at the gym, so I may start working extra jumping pullups. I felt like I could have upped the squat reps and increased the clean weight. Still, it was a great workout.

Thanks Coach for the WOD, and thanks Brand X for the scaling.

Comment #382 - Posted by: TJP at March 23, 2007 7:05 PM

squats good and unbroke
14 assisted mu per rd
110 hpc
somewhere around 28:00

Comment #383 - Posted by: smb at March 23, 2007 7:06 PM


subbed weighted pull-ups and dips, 7 each for muscle-ups

Comment #384 - Posted by: dal at March 23, 2007 7:58 PM


3 Rounds

50 Squats
12 Pull-Ups
10 Dips
10 121# hang cleans

Comment #385 - Posted by: dyagg at March 24, 2007 8:30 AM

First day back after a bout with underrecovery-induced illness. Still feeling kinda crappy, but decided to quit moping around and get the blood moving.

Modified nasty girls:

3 rounds of:

50 squats
7 Jumping Muscle Ups
10 55kg hang power cleans


Lost a few minutes to adjusting ring height.

Comment #386 - Posted by: William Walshe at March 24, 2007 8:36 AM

95# hsc
subbed 21 pullups/dips for mu's

Comment #387 - Posted by: Trooper at March 24, 2007 12:46 PM

As rx'd> 13:55

Comment #388 - Posted by: Jeff Chalfant at March 24, 2007 4:13 PM

Did muscle-ups on a bar.
95lb cleans


Comment #389 - Posted by: Clippa at March 24, 2007 4:18 PM

Some day I hope to be able to look back on this and grin....Right now it is all to real.

Majorly Modified "Nasty Girls"

3 rds of:
50 squats
7rds of 3 pullups/3 dips (22 each round)
Jumping p/u and assisted dips
20 - 65 lbs cleans


Someday I will do it as perscribed.
Some day I will do it as perscribed in 15 minutes or less.
But not today.

Comment #390 - Posted by: MPHinCowtown at March 24, 2007 7:55 PM

16 min stairs 3 peaks
sub 95#
last set of MU broke once
second set of cleans broke once
heart rate wayyy up!

Comment #391 - Posted by: greg Ev at March 24, 2007 9:44 PM

45% load
3 x
23 squats
21 dips (assisted "20")
21 pulldowns "7"
10 x 65 lbs. Hang Power Cleans

Round 3 squats and pulldowns broken
Move to 50% next time

Comment #392 - Posted by: sbroz at March 25, 2007 5:24 AM

10 hang powwer clean @75

Comment #393 - Posted by: Brandy at March 25, 2007 7:38 AM

-WOD: "Nasty Girls" - scaled to 115# HPCs and 10 Jumping muscle-ups

Time: 14:40

Comment #394 - Posted by: Tom (M/20/168#) at March 25, 2007 9:34 AM

Did this WOD on Thursday


Sub'd 3 PU/3 Dips for each MU.

Comment #395 - Posted by: Andy W. at March 25, 2007 10:56 AM

Didn't time it. Can't do a MU. Used home made rings for pull ups and dips. Hard enough just doing 7 dips. 100lb sandbag for hang power cleans.

Comment #396 - Posted by: johnb at March 25, 2007 3:28 PM


Sub'd 3PU/3Dips
65lb HPC 17 Reps

Comment #397 - Posted by: Denise at March 25, 2007 4:49 PM

************************ 03/25


sub'd 4 PU/ 4 Dips for MU. Slow and sluggish on this part.

Comment #398 - Posted by: TommyKrackCorn at March 25, 2007 6:40 PM

11:28; subbed jumping MU

Maxed at 27 95# OVHD Squats

Comment #399 - Posted by: apolloswabbie at March 26, 2007 4:23 AM


Subbed 3 pu/dips for muscle ups (no rings)
115lb hang clean

Comment #400 - Posted by: Chris H at March 26, 2007 10:01 AM

Nasty Girls

50 squats
7 muscle ups (subbed with jumping muscle ups)
10 Power cleans #135


Comment #401 - Posted by: Dan S at March 26, 2007 11:33 AM

subbed 2l pullups/21 dips other than that as rx'd 18:15

Comment #402 - Posted by: Jason Brown at March 26, 2007 2:37 PM

Nasty Girls w/assisted Muscle ups

muscle up sets were 3+12 assisted, 1+15 assisted, 9 assisted (assisted - bent legs with toes on a box behind me, height of box a little lower than hips at hang position).


Comment #403 - Posted by: TMar at March 26, 2007 3:54 PM

8:56 as rx'd

Comment #404 - Posted by: russ greene at March 26, 2007 5:19 PM

23:15 with:
21 pullups/dips (jumping pu's, assisted dips 2nd rd on)
95 hpc

Comment #405 - Posted by: David Burns at March 26, 2007 6:09 PM

Team Lakeland
50 Squats
14 Kipping Bar Muscle ups
135 Hang power clean

Comment #406 - Posted by: Neil at March 26, 2007 6:19 PM

did this on 3/26 PM
took a week off - totally slacked

subbed 4/4x7 pulls/dips each round (assisted -50# for the first 2 rounds, 60# for the 3rd).
This was rough...


Comment #407 - Posted by: murph at March 26, 2007 8:22 PM

19:46 Subbed Jumping MU's (rings 4 inches below body height), 75 lb HPC's

Comment #408 - Posted by: Hari at March 26, 2007 8:36 PM

33 / 228#

22:20 (subbed 3x3 w/ 70# assistance on pull-ups)

Comment #409 - Posted by: vggolfpro at March 26, 2007 8:45 PM

23 min.
50 squats 10 dips 135 x 10 broken
50 squats 14 dips broken, 115 x10
50 squats 14 dips broken, 115 x 10
squats all broken

Comment #410 - Posted by: vcsnover at March 26, 2007 8:56 PM

bw 183

subbed 20 pull ups and 20 dips for muscle ups, although I have been working on my MU's and I think I could have done them quicker than the subs today, just didnt have access to rings.

the rest was as rx'd.

23 min +/-

kind of weak today. long weekend in vegas ;)

Comment #411 - Posted by: ml at March 26, 2007 9:30 PM

CF w/u, minus pullups and dips.
Subbed 3 pullups and 1 ring dip for muscleup.
Otherwise as Rx'd, 26:30.
Just glad to be in the game.
Thanks Coach and Lauren.

Comment #412 - Posted by: Mark Sampson at March 27, 2007 3:22 AM

quite a few days behind. . .
95lbs for hsc, otherwise as rx'd
11:39, 4 consecutive muscleups 1st round

Comment #413 - Posted by: mfbunch at March 27, 2007 4:14 AM

Age 35
BW 182

As Rx'd - 19:59
finally nailed a few muscleups today! Wwwwwwwwwooooooooooooooooooo!

Comment #414 - Posted by: Tim in VT at March 27, 2007 10:55 AM

as rxd' 14:40

Comment #415 - Posted by: EVQ at March 27, 2007 11:19 AM


As rx'ed but with 21 pullups/dips sub for m/u's.


Comment #416 - Posted by: cannon at March 27, 2007 12:39 PM

CFWUx3, no pull/dip

50 squat/7 jumping muscle-up/10 HPC 65#

14:45 by wall clock; compare to 17:54 with 55# HPC, 21 pull/21 dip sub.

Finally I have rings to do this...jumped just enough to get through transition, dip portion unassisted. Can't wait to finally get a muscle-up, but not today I guess. HPC felt a bit too easy...should up them next time.

Comment #417 - Posted by: Sarah at March 27, 2007 4:18 PM

M 30 76kg
25 mins

1st Round 50 squats 2 muscleups then rest with 2 green bands power cleans 60kg
2nd+3rd Rounds all muscle ups with bands support and all power cleans 50kg

Comment #418 - Posted by: cairn at March 27, 2007 5:12 PM

WOD as required

10:09 woo!!

Comment #419 - Posted by: Cam at March 27, 2007 6:31 PM


25 Squats
12 Pull Ups
12 Dips
95# Hang Power Cleans X 10


Comment #420 - Posted by: Marr1 at March 27, 2007 6:40 PM

completed as Rx'd
first WOD w/ muscle ups done as rx'd
slowed me way down

Comment #421 - Posted by: Meyer at March 27, 2007 6:45 PM


squats unbroken sets
subbed MU for:
21 pull ups per round - broken sets
7 ring dips - unbroken sets
hang power cleans with dumbells - 8.5kg each - 15 reps (no barbell or extra weights available)

Comment #422 - Posted by: Z at March 31, 2007 6:56 AM

modified this one...
25 Squats
7 PU's on Gravitron with minimum assist.
7 Dips
115# Cleans
3 rounds, about 15 minutes

Comment #423 - Posted by: NYCRaider at April 2, 2007 6:21 AM

m/ 29 yoa/ 6'2"/ 255 lbs

"Nasty Girls" modified

3 Rounds For Time of:
-50 Squats
-28 Pull-Ups
-28 Dips
-10 Hang Power Cleans @135 lbs.

Time: 23:28. Subbed the pull-ups/dips for muscle-ups. The pull-ups were done with a combination of strict, kipping, and jumping pull-ups, trying to maximize the kipping pull-ups without ripping my hands open.

Comment #424 - Posted by: Shootfighter at April 4, 2007 1:56 PM

44, 5'11", 205lbs
-sub 7 pullups/14 dips for 7 muscle ups; broken sets on pullups and last few on 3rd set were jumping; 2nd and 3rd sets of dips were broken
-sub 95lbs on hpc; 3rd set broken

Comment #425 - Posted by: hammy at April 9, 2007 5:15 PM

Good form on squats / 21 dips (no PUs becaus of elbows) good form on all / 95lbs. on hang power cleans (form not great / didn't feal natural / need to work on form next time)

Comment #426 - Posted by: EdC at April 10, 2007 10:29 AM

CFWUx2 + jump rope

Just got rings and haven't figured out the muscle-ups yet. Did ring pullups & dips instead (7/7).
Probably should have done more.


Comment #427 - Posted by: Tstone at April 12, 2007 6:20 AM

20:05 as rx'd

Comment #428 - Posted by: james at April 16, 2007 7:39 AM

stair master 5 min
squats - as Rx
MU - 4x4 subs
HPC - 95lbs

2 rounds in 27.24 ugh

Comment #429 - Posted by: RecOnifer at April 16, 2007 5:02 PM

25 min ish....

Sub 21 pull-ups / 21 dips for 7 muscle-ups
Sub jumping pull-ups and gravitron
95 lb power clean

Very hard

Comment #430 - Posted by: Gravy at April 23, 2007 12:49 PM


Wow. Last time I did Nasty Girls was back in March with a time of 25:25. That was when I couldn't do a muscle up and I was only using the bar for the HPC's.

Today, 11:57. Subbed 95# HPC's. Everything else as RX'd.

Comment #431 - Posted by: KWood at November 4, 2007 8:19 AM

27/M/160#/5'9" As rx'd: 11:02

Comment #432 - Posted by: Steven at November 4, 2007 9:53 AM

18:12 = subbed 3/3 PU/MU @ #16, 55lb clean

Previous = 24:00 - subbed 3/3 PU/MU, 45lb clean

Comment #433 - Posted by: GinaC at November 4, 2007 6:44 PM

As RX'ed - 9:51

Really liked this one, it's a keeper for sure.

Comment #434 - Posted by: Mississauga Mark at November 7, 2007 5:03 PM

As Rx'ed - 7:55

Loved it!

Comment #435 - Posted by: Mississauga Eric at November 9, 2007 6:12 PM

m/ 30/ 6-2/ 245

CFWUx 2x 10

1. Did Front Squat WOD working up to a single

2. "Nasty Girls" modified as follows:
3 rounds for time of:
- 50 Squats
- 28 Pull-Ups
- 28 Dips
- 10 Hang Power Cleans @ 190 lbs

Time: 22:40.

Comment #436 - Posted by: Brad Collins at March 17, 2008 3:22 PM
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