November 4, 2007

Sunday 071104

"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 070321.


Enlarge image

BTB CrossFit - Halloween

Science and the Rest Day Discussions with Jeff Glassman, CrossFit Journal Preview

Posted by lauren at November 4, 2007 5:54 PM

Best picture EVER ;O)

But begging for a WOD video..... :o(

Comment #1 - Posted by: ThePuP at November 3, 2007 6:51 PM

BTB-I'm backing it!

Comment #2 - Posted by: tombrose at November 3, 2007 6:52 PM

The picture makes looking at the workout bearable. Thanks Coach!

Comment #3 - Posted by: Stephen at November 3, 2007 6:52 PM

Very nice ladies!

Comment #4 - Posted by: mick shaw at November 3, 2007 6:54 PM

I love Halloween. Great photo & idea.

Comment #5 - Posted by: gahskier at November 3, 2007 6:55 PM

I cant wait to do this workout I'm going to have to sub muscle ups for pull ups and dips.

Do Nicole,Annie and Eva get royalties for the use of their image?:)

Comment #6 - Posted by: average joe at November 3, 2007 6:57 PM

Owned. Good job, ladies.

Comment #7 - Posted by: Dave at November 3, 2007 7:04 PM

Thats ridiculously hot. New background!

Comment #8 - Posted by: Nathan Holiday at November 3, 2007 7:04 PM

this picture makes it really hard to read the WOD...

Comment #9 - Posted by: newman at November 3, 2007 7:05 PM

AH best picture ever!
I can't wait to do this workout. This is my favorite Crossfit video ever. I watched it so many times but now I can't find it. The WMVs don't work on my computer.

I don't know if anyone is watching the IFL Grand Prix but I can't believe Chris won again. Geeze. I guess I'm biased but I was hoping for a different result.
ps Vladimir Matyushenko is a hottie and strong as hell. I wonder if he does Crossfit..

About the coaching- I respect my Olympic Lifting coach. He really knows what he's doing with the C&J and the snatch and is helping me a lot with them. But the rest of his training is specific to olympic lifts. I'm training to be the best Crossfitter I can be. I tried to do low bar back squats after he told me not to but I got caught and he told me I had to do high bar again. I think I'm just going to leave after my C&J and snatch work to avoid the a debate. I don't think he's going to budge. Rip warned me that Oly coaches are the most stubborn people on the planet ...besides Football coaches in Texas :)

Comment #10 - Posted by: AllisonNYC_22/5'2/115 at November 3, 2007 7:06 PM

Alright! Was waiting for Nasty girls to come around again... and best of all - posted along with me & my girls!

Comment #11 - Posted by: Jilly G - BTB CF at November 3, 2007 7:09 PM!

Comment #12 - Posted by: Travis L @ Home at November 3, 2007 7:10 PM


Comment #13 - Posted by: Z Barrow at November 3, 2007 7:11 PM

Coach you are one evil man. One evil, evil man.

Ever thought of a Crossfit Swimsuit Calendar? And to be fair there'd be one for the ladies too...

looks like we got the first three months right there.....

Comment #14 - Posted by: Gian at November 3, 2007 7:12 PM

Love Annie's hat. On sale at the CrossFit store?

Comment #15 - Posted by: Wade Smith 47_m_178 at November 3, 2007 7:16 PM

All right BTB

Comment #16 - Posted by: VAS at November 3, 2007 7:17 PM

Now this is a WOD I can really get behind

Comment #17 - Posted by: cjonnyrun at November 3, 2007 7:20 PM

There should be a counter on how many times the enlarge image button is selected...and selected...and selected.

Comment #18 - Posted by: climbguy at November 3, 2007 7:21 PM


*dodges smack from Jodi*

Comment #19 - Posted by: Anthony Bainbridge at November 3, 2007 7:21 PM

hi Can anyone tell me a sub for muscle ups? Don't have rings in my gym.

Comment #20 - Posted by: yoandy at November 3, 2007 7:23 PM

ummm.. that's HOT

Comment #21 - Posted by: james f at November 3, 2007 7:25 PM

That pic is not even fair.

#17 - The standard sub for muscle ups is 4 pull-ups, 4 dips. Scale to 3 and 3 or 2 and 2 as necessary. Regards.

Comment #22 - Posted by: JohnS. at November 3, 2007 7:25 PM

Make me want to holler!

Comment #23 - Posted by: DF at November 3, 2007 7:28 PM

I've been pushing for a men of Crossfit calendar. Come on boys.

Is there a video to go along with that picture?!

I thought the sub for one MU is 3Pull-ups 3dips.

Comment #24 - Posted by: AllisonNYC_22/5'2/115 at November 3, 2007 7:30 PM

Lol Crossfit isn't a movement it's a way of life. If I wasn't drinking the kool-aid before I'm really drinking it now with Annie, EVA, and Nicole.

Comment #25 - Posted by: Bryant at November 3, 2007 7:32 PM

holy boy shorts! was there a workout posted?

Comment #26 - Posted by: ken c at November 3, 2007 7:33 PM

Watched the "nasty girl" video
what an awesome job!
God Bless ya Nicole!

Comment #27 - Posted by: firedave at November 3, 2007 7:33 PM

oh there is. never done nasty girls. this should be fun.

Comment #28 - Posted by: ken c at November 3, 2007 7:39 PM

wow....impure thoughts...

okay - I'm back

I've watched the Nasty Girls video at least 10 times - but before you want to report me, I've also shown it to my wife, sisters, friends from work and my mom.

Nice job ladies.

Comment #29 - Posted by: Brad at November 3, 2007 7:40 PM

Allison I'll be your first volunteer for a guys calendar but I don’t think I would look that great in boy shorts:)

Comment #30 - Posted by: average joe at November 3, 2007 7:41 PM

Hope my wife doesn't catch me sitting here staring at only the best WOD pic ever...

Comment #31 - Posted by: Chris M at November 3, 2007 7:44 PM

I really need to get some rings..

Comment #32 - Posted by: Chris from Tx at November 3, 2007 7:45 PM

This was the first workout I saw on the site about 2 years ago. I hated it then, and been addicted ever since. I'm sure tomorrow won't bad at all. right.

quick question.
How many of us are going to lose count during our sets tomorrow, with that image monopolizing our cerebrums?

Comment #33 - Posted by: jim at November 3, 2007 7:46 PM

I'd be in the guy poster Ill be MR. Leap Year

Comment #34 - Posted by: Bryant at November 3, 2007 7:49 PM

You don't have to wear boy shorts.. just some strategically placed kettlebells. ;)

Comment #35 - Posted by: AllisonNYC_22/5'2/115 at November 3, 2007 7:50 PM

thank you JohnS #19 , greatly appreciate it

Comment #36 - Posted by: yoandy at November 3, 2007 7:56 PM

The thing I love most is the about Crossfit is how every workout brings you to that brink of just wanting to pass out and getting the shakes. I used to bodybuild I love challenges and I'm kinda sick in the head because I love the pain!
Crossfit diet is easier too. Better than oatmeal, chicken, yams, broccoli, diet coke repeat.

I have been trying to figure out this Zone I can figure out 40 30 30 but I dont know how many calories I am supposed to have. I'm 225-230 want to slim out to about 205-215. Any help?

Comment #37 - Posted by: average joe at November 3, 2007 7:59 PM

Man.. I just talked to my gym's owner about getting a set of olympic rings..

Oh well, going to have to sub the muscle ups. I'm going to feel like a sissy tomorrow, and be very sore.

Comment #38 - Posted by: Gavin at November 3, 2007 8:02 PM

I am a VIRGIN. A Crossfit virgin that is.

I was told about Crossfit by my business coach Sean Greely and have been checking out the site for about a month. Today, being inspired such a great photo, I tried the "nasty" workout. Damn, that was brutal. I had to substitute pull-ups for the muscle-ups and I only used 105# instead of 135#.

I wanted to quit after the first round. But I kept going and completed all 3 rounds in 18:25 min and I'm still sweating. Almost passed out. Almost threw up.

I feel great. I think I may become a convert.

Comment #39 - Posted by: Brad Scott at November 3, 2007 8:02 PM

Wanted to some opinions. I am going to have to sub pull - ups & dips for the muscle ups. Does anyone have a suggestion about how to break them up? Would you combine I know the ratio is 3 or 4 of each to 1. What I am wondering is how might you break it up?

Do say 3 pullups then 3 dips and repeat until you are complete? Or would you go all 21 of PU and 21 dips. At least for me the way my preferred spots are in the gym would eliminate some back and forth.


Comment #40 - Posted by: Dan at November 3, 2007 8:09 PM

Awesome ladies! Why didn't I think of that for my Halloween costume?

Comment #41 - Posted by: freddy c. at November 3, 2007 8:12 PM

I'm offended on so many levels by that photo...

...bless that photographer.

Comment #42 - Posted by: BrianG at November 3, 2007 8:16 PM

#30 - Allison

I guess in this instance "kettleballs" would be appropriate.

Comment #43 - Posted by: B. Rhaly at November 3, 2007 8:23 PM

Awesome, I can do this one from home. My rotator cuff is healing, I can try my new bumper plates and I will hang my my rings again. It's been 8 weeks and my PT might kick my ass on Friday, but that photo and Eva's derriere has me pumped.

Comment #44 - Posted by: Jim D. at November 3, 2007 8:23 PM

I wanted to type something, but I forgot what I wanted to say, hold on a sec.

Oh yea, very nice ladies.

Comment #45 - Posted by: Brad Gilliatt at November 3, 2007 8:27 PM

Great picture

Comment #46 - Posted by: Brian McCarrie at November 3, 2007 8:28 PM

Longest i've ever stared at a picture on this web site. I swear.

Comment #47 - Posted by: Raze at November 3, 2007 8:29 PM

This WOD appears neither possible nor legal. The Slice passes.

Comment #48 - Posted by: Fat Slice at November 3, 2007 8:38 PM

Oh i almost forgot. Is a bar muscle up equal to a ring muscle up? Or should i do more? I have rings that i practice on regularly, however to get access to a barbell i have to go to my gym and i don't think they would allow me to bring in my rings.

Comment #49 - Posted by: Raze at November 3, 2007 8:39 PM

I can't ever remember, is a clean the same as a power clean and, therefore, the hang clean the same as the hang power clean?


Comment #50 - Posted by: Mark R at November 3, 2007 8:46 PM

Now that my eyes have gotten a good's time to work the rest of my body!

Comment #51 - Posted by: Augustus at November 3, 2007 8:49 PM

Squat clean aka Full Clean aka Clean = start from the floor, catch in a full squat.
Hang clean = start from the hang position (above or below the knees), catch in the full squat position.
Power clean = start from the floor, catch in a quarter or half squat position aka the power position.
Hang power clean = start from the hang position above or below the knees, catch in the quarter or half squat.
"Hang" describes where you start.
"Power" describes where you catch.
Tip o' the hat to Keith Wittenstein

Comment #52 - Posted by: AllisonNYC_22/5'2/115 at November 3, 2007 8:50 PM

Holy -

Comment #53 - Posted by: Angry G at November 3, 2007 9:07 PM


You can bring your rings into the gym. I've seen a few people do it at my local 24 Hour Fitness.

This WOD is gonna suck. Just gotta keep thinkin of Eva's booty while I'm doin this, lol!

Comment #54 - Posted by: Evilez at November 3, 2007 9:13 PM

Yowza, my 'hall' has rings so I gotta do this!! Bring on the pain.

Comment #55 - Posted by: gaucoin at November 3, 2007 9:21 PM

that booty is tight

Comment #56 - Posted by: Cameron at November 3, 2007 9:30 PM

Ah, nice to see we're all going to hell again...

Comment #57 - Posted by: Court W. at November 3, 2007 9:31 PM

I told Eva she'd be a long time living that one down.

Comment #58 - Posted by: metric at November 3, 2007 9:35 PM

first time doing a crossfit workout, heard about it through a friend of a friend that the workouts make people puke, finished half an hour ago, still shaking. great workout, thanks.. great pic too, i see why the site is so popular.

Comment #59 - Posted by: Mick at November 3, 2007 9:36 PM

SAD...this is so tacky! I guess this lady waited for halloween to tap into her inner slut! Too bad Crossfit posted this for all the men to drool over...I thought Crossfit was classier then that, guess I was wrong.

Comment #60 - Posted by: Brenda at November 3, 2007 9:40 PM

o my, i nearly fell over when i saw this one! and the WOD looks killer too...

#18 - hahaha! hilarious

but serious - that is a fantastic pic, ladies!

Comment #61 - Posted by: cleverhandz at November 3, 2007 9:47 PM

FYI - From Newsday

Michael Murphy's family to be honored by the Jets
By Tom Rock

The mother and brother of recent Medal of Honor recipient Michael P. Murphy of Patchogue will serve as honorary captains for the Jets when they face the Redskins on Sunday, one of the events in the eighth annual Jets Military Appreciation Day.

Murphy, a Navy SEAL, was killed in Afghanistan on June 28, 2005, but not until after he heroically called in the position of his pinned-down unit.

His mother Maureen and brother John will be presented with Jets jerseys and preside over the coin toss on Sunday. Prior to the kickoff, the Jets plan to honor all of the men and women who serve in the United States Armed Forces.

Murphy was the first sailor to receive the Medal of Honor, the highest award for valor in action against an enemy force, since the Vietnam War. His family was presented with the honor at the White House last month.

Comment #62 - Posted by: JW-XFOB at November 3, 2007 9:51 PM

Definitely a hall WO.
No place for rings at the gym.
Too bad....I'd like to see the looks for this one

Comment #63 - Posted by: Rush at November 3, 2007 9:52 PM

#59 Brenda

Halloween and slut have nothing to do with it. That is a reference to Eva T pulling her pants down to her ankles so weights don't rub her skin during weighted pull ups. Here's the original post with the picture from CrossFit Santa Cruz:

There's no need to offend our friends. Thank you

Comment #64 - Posted by: VAS at November 3, 2007 9:56 PM

Yes Brenda, we will drool over this pic. There's a rule I learned when I was young: If you don't have anything nice to say, don't say anything at all. You may be offended by a picture of three women showing off their athletic bodies, but calling one of them a slut on the posts is not necessary.

Comment #65 - Posted by: James at November 3, 2007 9:56 PM

#40 Dan, I'd do one muscle-up equivalent for each rep, i.e., 3-4 pull-ups, then 3-4 dips, repeat as necessary. Of course, if your pull-up and dip stations are remote in your gym, I'd probably just knock out all the pull-ups, then all the dips.

Great Halloween costumes ladies.

Comment #66 - Posted by: ScottH at November 3, 2007 9:57 PM

#59 Brenda, and just imagine, it took posting that picture to bring out your inner prude! How sad your SO must be.

Comment #67 - Posted by: Macson at November 3, 2007 10:08 PM

BTB send video of this wod here:

Comment #68 - Posted by: juan at November 3, 2007 10:12 PM

Brenda jealous much? Name calling is not nice shame shame shame.

Comment #69 - Posted by: average joe at November 3, 2007 10:23 PM

Golly, I love Crossfit. That might be the funniest thing I've seen all year. My better half got a kick out of the pic, too. Can't wait to do "Nasty Girls". 11:39 last time, shootin' for sub 10:00 tomorrow. Quads still shredded from "Fran" yesterday though.

Brenda, was it absolutely necessary to use such a hateful word to describe these ladies, right here in front of God and everybody? These women are your sisters in Crossfit.

Comment #70 - Posted by: doodlebug at November 3, 2007 10:23 PM

A picture is worth more than a 1000 words

Comment #71 - Posted by: Kajan at November 3, 2007 10:25 PM

If that's not motivation, I don't know what is..

Comment #72 - Posted by: dbreyer at November 3, 2007 10:38 PM

Nasty Girls inspired me and several others I have watched it with to convert to Crossfit, including my wife, so when we saw the picture we found it hilarious. I can really appreciate the humor behind the costumes. Thanks BTB.

Comment #73 - Posted by: botdoy at November 3, 2007 10:47 PM


50 squats
28 Pullups, 28 Dips
10 115lb hang cleans


Comment #74 - Posted by: Ben69 at November 3, 2007 11:04 PM


I think that at Crossfit we attack our WODs, our own personal insecurities, our previous WOD times, and anything and everything that gets in the way of our search for excellence in all that we do.

Brenda, we don't attack other Crossfitters based off our own inadequacies. That's not our M.O. here. We're about elevation, motivation, and honest competition, not personal degradation. And if those ladies were what you said...which they're not...I'd have to say that they're crosslutalicious


Comment #75 - Posted by: cjonnyrun at November 3, 2007 11:08 PM

Hey Brenda....isn't it nice that you have the right to express your opinion openly? It took strong the ones in this picture to fight for that right.

Ladies, thank you for showing us all what beauty and strength is. Props for creativity too!

FYI Brenda...Bitterness doesn't take strength or beauty.

Comment #76 - Posted by: lara at November 3, 2007 11:16 PM

18:22 with 99lb sub. Rest as rx'd.

Comment #77 - Posted by: Stuart Smith at November 3, 2007 11:23 PM

Daisy Duke would be jealous....thats all I'm sayin

Comment #78 - Posted by: Rush at November 3, 2007 11:24 PM

Hey hey everybody, i don't agree with Brenda's post but ONE, 'tut tut tut' is enough, let go of your own needs to continue upon the path of attack.

Crossfit IS classy, and tacky, and wacky, and psychotic, and real, and fun. Crossfitters are classy, AND can have a poke at their OWN expense.

Comment #79 - Posted by: Trevor Thompson at November 3, 2007 11:37 PM

The guy that works the counter at 24 Hour Fitness here in St.Charles, MO is a former Marine and he's done Crossfit in basic. He's been pushing management to get the right equipment and he's been giving me pointers on cleans and such!!!


Did my first snatches yesterday and, althought they were awkward at first, once I got em down, they were one of the best full body exercises I've ever done!

Comment #80 - Posted by: derdy_STL/M/6'2"/252 at November 3, 2007 11:45 PM


Brand new to CF. Workout took 16:24.

I saw two pictures on the home page--a youth doing a handstand and the ladies.

I'm working on getting my soon to be 6 year old daughter to do a hand stand right now--she's almost there.

Maybe it will translate to the fitness level, confidence and self esteem needed to be in a photo on CF years from now. I'm doing everything I can to set the example, and praying for the best...Keep it positive.

Comment #81 - Posted by: T-Heavy at November 3, 2007 11:45 PM

50 squats
21 pullups
21 dips
105 Hang Squat Clean x10



Damn I gotta buy me some rings!!

Comment #82 - Posted by: Evilez at November 4, 2007 12:01 AM

The interview with Jeff Glassman was really interesting. From what I have read of his posts, I guess am surprised he is not shouted down here. I often find it very difficult to discuss or debate emotional and/or political topics since I prefer think about things scientifically and never find myself with enough data to draw any conclusions.

Comment #83 - Posted by: bkedelen at November 4, 2007 12:19 AM

Dude. That rocked. Can't quite get the muscle ups, but getting there. We have some rings on Sulu Island, Philippines. Come on down!
35 minutes. Wasn't working for time, will next time.

50 squats w/ barbell
21 pullups
21 dips
10 pwr clean w/ 80#s
(nerve in forearm still twinging slightly)

I'm a power bar, take a bite of me!

Comment #84 - Posted by: JimmytheFrancis at November 4, 2007 12:19 AM

That pic is why I love CROSSFIT. Forging Elite Butts

Brenda...... just train... Enough said!!!!!

Comment #85 - Posted by: Mark at November 4, 2007 1:40 AM

#59 - Brenda,
The photo is a clever spoof of the real "Nasty Girls", highlighting aspects of their personalities and public personas. The slut comment is very uncalled for.
The reason for "Eva" being dressed as she is is available on this and other Crossfit sites (hint, look on the affiliate page) and is actually very funny, and, a splendid example of someone determined to let no obstacle come between them and their goal. The real Eva took the jokes made of her with a great deal grace and humour, which makes her a class act in my book.
I can only hope you took this photo at perceived face value and were not aware of the back story. Calling both the real ladies and their imitators in this photo from BTB Crossfit what you did is not a good way to win friends in this community.

Comment #86 - Posted by: metric at November 4, 2007 2:32 AM

Ugh. Air squats, 21 hanging rows and dips-with-feet-on-a-chair (and even had to bring in my feet on the hanging rows a bit), and 10 thrusters-with-50-lb-box-of-books instead of hanging cleans. Still took me 20:30 and not even close to an RX'd workout, but at least I did it.

And yeah, Brenda--pretty uncool.

Comment #87 - Posted by: vputz at November 4, 2007 2:35 AM

Eva T. underwear coming soon to a CrossFit store near you. :o)

Comment #88 - Posted by: Adam @ CrossFit Victoria at November 4, 2007 2:48 AM

M / 28y

As rx'd

time 10:52

Comment #89 - Posted by: Reynir A. at November 4, 2007 3:08 AM

16:27 subbed pullup/dip combo

Comment #90 - Posted by: jack at November 4, 2007 3:25 AM

The best pic ever!!! I've never done this workout so I can hardly wait to try it! Eva T is a hero to my 8-year old son and the members of his ski race team( they are starting to use Crossfit for the kids in the off season!) and Nicole and Annie continue to amaze and astound me...let's hear it for the women(and the men too!) of Crossfit!!!

Comment #91 - Posted by: jodi colbert at November 4, 2007 3:47 AM

Best pic ever! now if only I could look that good doing pullups...

Comment #92 - Posted by: jodi colbert at November 4, 2007 3:54 AM

Even though I am married, I got to say WOW! This is one time I am glad my wife doesn't follow crossfit.

Comment #93 - Posted by: Andy W. at November 4, 2007 3:57 AM

Ugh. I am offended on so many....

HA HA HA! I couldn't even finish that sentence with a straight face!

Very clever costumes. But now I wonder.... what do the Crossfit girls wear for Halloween?

Comment #94 - Posted by: Clippa at November 4, 2007 3:59 AM


subbed 4x pullups & 4x dips for MU's, all rest as Rx'd.


Are there additional exercises I can do to work up to a MU? I do weighted dips and weighted pullups all day, but just can't seem to get the transition between the two right!

Comment #95 - Posted by: Nick T at November 4, 2007 4:05 AM

OH MY what a derriere. I am so jealous. well, another 2-3 years of Crossfit and maybe just maybe..a girl can only dream. I have to say I like the real girls a lot better however. Form follows function and all that.
So far on Crossfit I am GAINING weight. Ack. I guess it's anabolism? But I am like, 30% fat, so stressing. ANyone else have an adjustment period before whittling down to nasty grrrrls size?
AllisonNYC - thanks for clarifying that terminology!

Comment #96 - Posted by: Julie Parisien at November 4, 2007 4:38 AM


50 squats
21 dips
21 pu (6xpu)(4xpu)(3xpu) = rest jumping pull-ups
10 Ha Po Clean (20kg)


Time: 19:09

Comment #97 - Posted by: Paul Williams at November 4, 2007 4:38 AM

Oh Boy! I am at a loss for words! That pic just made my night! Thank you CrossFit!

Comment #98 - Posted by: Ian Carver at November 4, 2007 5:09 AM

great interview.

Comment #99 - Posted by: mcaller at November 4, 2007 5:12 AM

#94 Julie~
I gained weight too when I began..just a couple lbs but FRUSTRATING! Now, pounds are melting off nice and slow but better yet...clothes are fitting so much looser.
HANG with it girl!!!
TIme to hit the gym and become one of CF's "Nasty Girl" :)

Comment #100 - Posted by: lisaq at November 4, 2007 5:18 AM

Nice glutes!

Comment #101 - Posted by: Lou at November 4, 2007 5:21 AM

Delightful photo. Props to the BTB hotT grrrls for their humor and imagination. Celebrate your beautiful & strong selves!

Eva, I loved your original photo from the weighted pullups. You showed us, yet again, that your determination to be strong overcomes any other consideration. May I strive to be more like you.

Going to get my NG struggle on today. This is going to be a crucible for me. Still haven't mastered the MU yet, so will be a little supported during the transition. Otherwise, ouch.

and, of course, I must pack and organize & get my little web ready to sell. I move on Friday, so I may not be hanging around this site much if at all.

In my absence, these are my op-ords for all troll-posting prudes who are spiteful, nasty and critical of their more beautiful, fit & funny CrossFit sisters: give 'em two to the chest & one to the head. That should resolve their jealousy issues.

Comment #102 - Posted by: Spider Chick at November 4, 2007 5:29 AM


SQ x 50
MU x 7 (assisted w/1 leg)
135lb PWR HC x 10

3 RDS: 17:08

Comment #103 - Posted by: tommyg at November 4, 2007 5:30 AM


subbed 3x pullups and 3x dips for MUs

rest as rx'd

Comment #104 - Posted by: jnich at November 4, 2007 5:32 AM

Mr. Jeff G. seems like a wise cat. Seeking wisdom through questioning and experimentation. Be it physics or exercise physiology. Part of Tradition from Aristotle to Newton...

The picture, well, the cool aid is flowing these days... drink and be merry!

Comment #105 - Posted by: Akronpowderhorn at November 4, 2007 5:32 AM

Only a matter of time before Playboy does a "Women of Crossfit," edition....

Comment #106 - Posted by: Ryan at November 4, 2007 5:45 AM

So these are the "ATL Nasty Girls". Way to go BTB fitness.

Comment #107 - Posted by: Nick at November 4, 2007 5:47 AM

Ode to SpiderChick...

I have lurked long enough. It is time to post, in honor of my most excellent and beloved Coach K, aka SpiderChick, whom I love and whom I will miss terribly when she leaves the loving arms of the AF and heads off to D.C. Some of you may remember her post a while back about her neighbor; you know, the one who loved to consume vats of frozen custard all the while doing her best Scarlett O’Hara (“Ashley Wilkes says he likes to see a girl with a healthy appetite.”) Well, that was me. I saw SpiderChick crossfit; I saw her in the Zone, and I saw her repeatable, measurable results. But still I resisted. The slim and silly girl I was slowly slipped away in the mirror when one day it dawned on me that Buffalo Bill might very well chuck a lotion bottle my way. (“Was she a bigger girl, Clarice?”) I showed up at SpiderChick’s door, crying. I had blamed my unhealthiness on everything but myself – a few pounds in college here, a few pounds in law school there, learning to cook really awesome southern fried chicken, those first hellish years as an associate attorney, my pregnancy, you name it. It was time to take responsibility for my self, my life, and my health. So SpiderChick took me in, and she took me on. We toiled each night in her basement. She was my Dr. Frankenstein, and I her monster. I came around to eating the Zone. I came around to weighing and measuring in the Zone. I took responsibility for my health and well-being, and I took control of my life again. And it’s been that psychological journey in just these two short months of Crossfitting, even more so than the physiological one (down 4 dress sizes, 20-odd fat pounds lost, 12-odd muscle pounds gained, the knee that no longer hurts, ridiculously good blood-pressure, and did I mention that I can now do a jumping pullup? A pull-up! Imagine that…) for which I owe SpiderChick and the Crossfit community the greatest gratitude. I’m revived, and I’m back. All the thanks and love in the world to the most wonderful, gracious, funny Vargas-chick friend a girl could ever have.

Oh, and the photo today rocks. So glad I did a quarter mile of lunging squats yesterday.

Comment #108 - Posted by: WahooCat at November 4, 2007 6:04 AM

average joe (#37) -

My husband and I lost over 25% BW (he's lost over 30%) counting calories. I'm transitioning to Zone/Paleo and don't worry about blocks. I've got the calorie counting down well enough that I divvy the calories themselves.

Two keys are a good scale - you need to weigh and measure for a while until you calibrate your eyeball (TLAR) method - and a spreadsheet with which to track data.

I built a tracking spreadsheet, which even included BMR, using the Harris-Benedict equation, which is the standard. Beware the standard, though - doing some research, I found the HB equation was empirically derived in the early 1900s (regression analysis, I believe). It also assumes "standard" body form, which most athletes will not be. Even if you are carrying a significant amount of fat, a strength athlete or all-around athlete will have more muscle than the HB equation was modeled for.

But it's better than nuthin' ... if you want a copy, unicast me and I can mail it along. Bear in mind that 1g carb = 1g protein= 4 kcal, but 1g fat = 9kcal. Then apportion your calories.

Comment #109 - Posted by: annlee at November 4, 2007 6:08 AM


Comment #110 - Posted by: JWL at November 4, 2007 6:12 AM

Julie Parisien #94-

Contact me if you wish. I have made a study out of the zone. I'm training a lady right now, & she's had amazing results. Also, buy this month's CrossFit journal. It's all about nutrition.

The fact is: every single CrossFit/Zone girl gets a butt like that. It's true regardless of your age or weight or hereditary misfortunes. The results are standard across the board if you do CrossFit & the Zone: it's the dedication to actually follow the program that's extraordinary. Follow the program & your options in life will be unlimited in a way you could never imagine at this point in time. You'll have a perfect "high & tight" hiney in very short order. The world will be lining up to kiss it.

And, the strength. Now that's the real gem. Being strong enough to get any of life's tasks done is a value I can't adequately express. It takes nobody but me to do whatever it is I need done. Door locked? No problem: grab bricks, pole, rope... hoist self to second story, pry open window, scamper through. Astonish the weak before you trample them.

And, the final proof in the sugar-free pudding: Coach Glassman says that Greg Amundson was an average joe athlete before he started the Zone. And, sweet mother of Zeus, lookie-lookie at him now. Coach G says that the ratio of super athletes to zone eaters is 1:1. Kinda hard to parse out those odds. Set aside all previous excuses, limitations & justifications & eat the Zone for 3 days. You'll get it.

Julie, you can & will get there, and in much less time than you would guess. Your 30% BF is going to drop like a rock in a lake. No fat can stand up to the Zone. It's magick. I lost so much BF on the Zone that I actually got creepy thin (size 00 is not a good look on anyone) & lost performance back in May, then with some adjustments, I was back up, & the fastest and strongest me I've ever been.

Just do the Zone, with measuring cups & a weight scale for 3 days. Be astonished at the results. Expand to 2 weeks. Be amazed again. Go shopping for smaller clothes. As you try on smaller stuff, ask yourself: do I like being a "big girl" so much? Do I like eating candy & sugar and bread so much? Or, do I like the idea of wearing single digit size Seven For All Mankind, Citizens, or Joe's jeans and being so strong that I can crack walnuts with my high & tight butt? Kinda guessing you will 'get it' & be on the zone for life & before spring '08 we'll be checking out a photo of your hiney on the main page.

Sugar is even more addictive than cocaine. There's been studies on this. Just commit to 3 days & then re-evaluate.

If whatever you're doing doesn't work right away, the truth is: it doesn't work. Never wait for results from anything to do with your body. Gradual improvement is a sucker's game. You will get your Zone results immediately. BTW: eating "Like the Zone" means you aren't eating "the Zone". Measure. Weigh. It's a scientific process & your body is the lab.

Oh, and um... the abs. Now that's a real attention getter that never fails to win friends & influence people. Ahem. Dudes dig 'em. Can't get enough of 'em. You'll enjoy having them.

Come & get what's yours. Best of luck to you.

Comment #111 - Posted by: Spider Chick at November 4, 2007 6:12 AM


Are you trying to get every guy who is single on this board to ask you out? I mean it was ridiculous how much love you were getting on this board just from your video, but now you come out and say you are an MMA fan. Women like you are hard to come by. I married the only other one I know of. Good luck fighting off the ridiculous number of date requests I am sure are coming your way.

Comment #112 - Posted by: MMalmfeldt_5'9"_180_28 at November 4, 2007 6:14 AM



sqauts: butt to ball - unbroken
MU: Rings first set:2,1,1,1,1,1
second set: 4,3
third set: 3,3,1
hang clean: 135 - unbroken

Comment #113 - Posted by: BostonBen 30/5'9/170 at November 4, 2007 6:14 AM

The costumes and poses are spot-on hilarious! We all had a good chuckle. Thanks to BTB Fitness and CrossFit!

Comment #114 - Posted by: Trailwoman at November 4, 2007 6:28 AM


sub 21 pu/21 ring dips for MU's

Comment #115 - Posted by: Nick at November 4, 2007 6:29 AM


50 Squats
21 pull ups
21 ring dips
10 HPC 95 lbs


Fighting a cold

Comment #116 - Posted by: Mark & Theresa at November 4, 2007 6:33 AM

WOD as Rx: 13:25

Squats: 50,50, 25+25
MU: 1 at a time
Hanging power Cleans: unbroken

Comment #117 - Posted by: Ryan S at November 4, 2007 6:33 AM

Tell me these girls are Canadian!

Comment #118 - Posted by: Sam at November 4, 2007 6:42 AM

Comment #108 seconded...Crossfitter AND MMA fan? This is too much to handle.

Also, Allison, where in NYC are you working on the Oly lifts? I know Lost Battalion Hall is in Rego Park, but I live in Princeton, and Manhattan is much easier to get to. Is there anywhere decent in the city to train?

Comment #119 - Posted by: Ben Shechet at November 4, 2007 6:42 AM

Tell me these girls are Canadian!

Comment #120 - Posted by: Sam at November 4, 2007 6:42 AM

OMG genetic perfection.

Comment #121 - Posted by: JB at November 4, 2007 6:43 AM

Now how am I supposed to focus on the work out when all I can think of this picture?

Comment #122 - Posted by: Kris at November 4, 2007 6:45 AM

Giddy Giddy Goo...

Sub MU with PU


Comment #123 - Posted by: Justinz at November 4, 2007 6:48 AM

Subbed 21 pullups and 21 ring dips for muscle ups.


Comment #124 - Posted by: Brent Dodge at November 4, 2007 6:52 AM

The picture is just insane! Made my day. I am one of the many who watched the nasty girls video over and over and...

First time doing cleans.
Scaled and sub pullups+dips.

3 rounds:
15 squats
8+8 PU/D
8 HPC bar only (35p)
Time: 16 min

Could have done it much faster, but the people in the gym kept getting in the way and stealing my equipment!

Comment #125 - Posted by: johan edström at November 4, 2007 6:59 AM

Spider Chick~
I nominate you as the motivational coach! You inspire, at first intimidated me, with your post of WOD scores. Now the post above to Julie, resonates to me. My 19 year old daughter left me a note last week about how she is battling her self image, "my short athletic build all the girls in school make fun of b/c I'm not tall and skinny". You KNOW I showed her the photo of the ladies. I am all over strong, self confident ladies and that ozzes sexy.
Please keep up the motivation, inspiration. I would be proud to have a derierre (sp?) to show off in "Eva" undies:)
"Nasty girls" 9:07
3 rounds of
50 air squats unbroken sets
7 jumping muscle ups on rings
10 75# hang power cleans
(lips still turn slight blue during intense workouts like this)

Comment #126 - Posted by: lisaq at November 4, 2007 6:59 AM

40y/o M
75" 200#
as Rx'd...except for all of the changes and substitutions <---that was a joke (21x pullups 14 ring dips per round-ac joint still has issues so had to take it easy on ring dips)

Comment #127 - Posted by: JuanMurphy at November 4, 2007 7:01 AM


as rx'd. sub'd 21 pullups and 21 dips for muscle-ups.

12:22 mins.

Comment #128 - Posted by: Steve Liberati at November 4, 2007 7:05 AM

16:06 as rx'd

Comment #129 - Posted by: Carney 35/5'9"/142 at November 4, 2007 7:10 AM

#108 WahooCat

I was wondering when we would see you around here. Congrats on the amazing progress!

Comment #130 - Posted by: Pilar 32yof/134#/5'7" at November 4, 2007 7:11 AM


as rxd

First time doing this WOD

still having to cheat some on the muscleups


Comment #131 - Posted by: OSV at November 4, 2007 7:18 AM

3 rounds 29:10

50 squats
7 pullups
7 dips
10 hang cleans 116 lbs

Comment #132 - Posted by: AVB at November 4, 2007 7:18 AM

subbed 3 pullups/3 dips per muscle up, otherwise as rx'd.

Comment #133 - Posted by: john at November 4, 2007 7:19 AM

#109 annlee

I would love to get some of the info you are willing to share...but I don't know what a unicast is? Do you mean send an email?

Comment #134 - Posted by: average joe at November 4, 2007 7:24 AM


CFWU x 3(-pu's/dips) + C2 row 1k
First time:
"Nasty Girls" 3 rds
sub 3pu/3dip for each m.u.
sub 75# power clean for 135#


Comment #135 - Posted by: hiflyer51 at November 4, 2007 7:32 AM

Eva is super hot! Great picture, I'm motivated!

Comment #136 - Posted by: Robert at November 4, 2007 7:33 AM

3 rounds for time of:
50 Squats
7 x (4 pull-ups + 4 dips)
50 kg Hang power cleans, 10 reps


Very, very tough. Very, very close to meeting pukie.

Comment #137 - Posted by: jon at November 4, 2007 7:36 AM

Just wanted to know what everyone would do for a warm up on a day like this.

Also, does everyone do the same warm up everyday? If not what else do you guy/girls do?

I mean, I know what the standard crossfit w/u is but what about "repetition as being the enemy"?

Comment #138 - Posted by: mike myer at November 4, 2007 7:39 AM

Welcome, WahooCat. You have earned your place amongst us. And, beloved girl, the pleasure was all mine. Thanks for taking the ride with me.

Comment #139 - Posted by: Spider Chick at November 4, 2007 7:48 AM


cleans with 115
3:1 sub muscleups.

Comment #140 - Posted by: Chris from Tx at November 4, 2007 7:49 AM


50 squats
21 pull ups
21 dips
10 hang power cleans @ 135 lbs.
for 3 sets, 9 min 50 sec

any crossfitters in germany?

Comment #141 - Posted by: jesse at November 4, 2007 7:57 AM

RE: #129 OSV

Not trying to call you out but how the hell did you manage to finish today's workout in 6:25 mins. Was that a typo?

I busted my ass to get around 12:00 mins.

Again not trying to call you out, just amazed at your performance today (or anyone else near 6 mins).

Are you using strict FULL ROM on all exercises?

If so, all I can say is WOW. My goals are set.

Comment #142 - Posted by: Steve Liberati at November 4, 2007 7:57 AM


50 squats
21 pu/dips (broken into 3x7)
10 hpc (subbed 75lbs)


Thought I could get under 15 min. HA! I'm smoked!

Comment #143 - Posted by: xcridingdc at November 4, 2007 7:59 AM

That is it: I am moving south

Comment #144 - Posted by: Doug at November 4, 2007 8:01 AM

If you've got it, flaunt it. If you don't got it, work hard 'till you've got it.

Crossfit girls are the best!

Comment #145 - Posted by: Smithy at November 4, 2007 8:05 AM

3 rounds for time of:
50 Squats
7 x (4 pull-ups + 4 dips)
50 kg Hang power cleans, 10 reps

All with a Weight Vest On

Comment #146 - Posted by: Moccasin Guy at November 4, 2007 8:05 AM

M 42/162#
50 squats
21 pull ups
21 dips
10 hang power cleans @ 88 lbs.
24 min 50 sec
This one was a KILLER!!

Comment #147 - Posted by: Fred G at November 4, 2007 8:10 AM


95 lbs

65 lbs

We subbed 10 pull ups and 10 dips for the MUs.

Comment #148 - Posted by: Tybee Islanders at November 4, 2007 8:11 AM


3 x:
50 squats
21 pull-ups
21 dips
10 hang power cleans @ 135#


Comment #149 - Posted by: CAM at November 4, 2007 8:13 AM

What is this zone eating diet about

Comment #150 - Posted by: Kajan at November 4, 2007 8:13 AM

WU- 3x samsons, 15 sit ups, extentions

WOD- modified. 3x
50 squats
21 pull ups (40 lb assist)
10-40lb hang power cleans
also did about 20 dips at 100lb assist.
19 minutes.


Comment #151 - Posted by: verve at November 4, 2007 8:15 AM

I've looked at the main page approx 22 times since waking up this morning.

What a picture...

Comment #152 - Posted by: Jack / 30 / 5'9" / 165 at November 4, 2007 8:16 AM


Subbed MU with 21 pull-ups / 21 dips. Used rx'd weight for hanging power cleans.


Comment #153 - Posted by: MWade at November 4, 2007 8:16 AM

BW 175

as rx'd


Comment #154 - Posted by: Eric O at November 4, 2007 8:16 AM


50 sq
21 dips
14 pull ups (worked on kip ups on the rest day so lats and arms were cooked)
95# HPC


Brenda, sluts are people too ;-)

Comment #155 - Posted by: jnw at November 4, 2007 8:19 AM


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.

Today, 11:57. Subbed 95# HPC's. Everything else as RX'd.

Comment #156 - Posted by: Kwood at November 4, 2007 8:21 AM

39.5 yr old male 195

50 s
15 pu's
15 dips
135 HPC x 10


Comment #157 - Posted by: Fred at November 4, 2007 8:21 AM


subbed 21/21 dips/pullups on bar for muscle ups
rest as rxed
squats and cleans unbroken, weak link pullups.

keep it up Wahoocat and good luck,

congrats on all the great times

keep up the motivational pictures, really inspiring

Comment #158 - Posted by: Kevin McClellan at November 4, 2007 8:22 AM

18:38 using 95# for the HSCs and 21 pullups/21 dips sub for the 7 MUs in each round. My grip is shot.

Comment #159 - Posted by: Norma at November 4, 2007 8:25 AM

9:34 as prescribed. PR by about 3 minutes. Please with performance.

Comment #160 - Posted by: TK at November 4, 2007 8:26 AM

23 times..

Alright, have to stop now. Have a good Sunday everyone!

Comment #161 - Posted by: Jack / 30 / 5'9" / 165 at November 4, 2007 8:26 AM

6' 200# m/ 29yr old
first post. As rx'd 12:07
first time doing mu in this workout. Loved it

Comment #162 - Posted by: caseyco at November 4, 2007 8:27 AM


Early am: 8 mile run

3 rounds:

50 Squats
3 pullups - 3 dips x 7
45# hang power cleans
Time: 25:15

Great pic! Funny and inspiring!

Comment #163 - Posted by: Yvette at November 4, 2007 8:29 AM


Subbed 3:1 pullups and dips for muscle ups
Used 115 hang cleans
Broken sets


Comment #164 - Posted by: Ryan at November 4, 2007 8:34 AM


I was only able to do real MU's for the first two of each round. I did a slight tap off the ground with my toes for the other 5.
Did the cleans at 95lbs.

Time: 23:25

Comment #165 - Posted by: jbroshek at November 4, 2007 8:34 AM

Sunday musings (it's my shoulder, so I can still type)...

1)WahooCat: Where've you been? We've had your seat right here at the CF table since SpiderChick introduced you. Welcome aboard. Fasten your seatbelt...

2) L'il Bingo and I will go to the gym later today. He's still too new to take on a full "Nasty Girls" (took him 3 days to recover from the PU ladder) so he'll do a scaled version. I'll do yet another BS something or other that doesn't include any upper body.

3) I watched "Nasty Girls" again this morning. Who among us would willingly impose THAT level of discomfort upon ourselves? Who is willing to work that hard for a result that only you will see? It's the rare WO in which I can go there. I've said it several times in several ways of late, but some of MY role models are here on Crossfit, and no one need look further than Nicole's effort at the end of "Nasty Girls" to know why.

4) The Modern Mirror. Who are you, when it's only you looking in the mirror? When you are down to the core of who you really are, who looks back at you when you look in the mirror? I've had three or four, maybe five brief intervals in my life when I was truly who I think, inside, I really am. When I looked in the mirror the guy who looked back was the guy who I believe, in the small quiet lonely hours of the introspective day, I really am. Funny isn't it, that at 47 years of age I can vividly remember those times. And sad as well that there are so few of them if I'm really being honest with myself; so few periods when I freely allowed the world to see the me I think I see when I'm alone in front of the mirror. No posing, no positioning, no defensive posturing. They were thrilling times, each one of them, and the memory of them is occasionally the fuel burned to move on.

Technology has allowed us to turn a "mirror" outward, to show the rest of the world a view of what we see when we look at ourselves in the mirror. I've spent a little time looking at the "mirrors" of other people lately, a little time on Myspace and Facebook, partly as research for business, partly to get a look at "The Heir" and his life, and partly at the invitation of my Crossfit community. This technology exponentially expands the universe of people who see this version of who we think we are, and the memory of their impression is something they can return to as often as they'd like while the "mirror" is turned in their direction. My short periods of clarity and freedom were the result of a happy karmic event and were neither planned nor expected. This new phenomena is different in that one can choose exactly what image is in the "mirror" for all the world to see. One has the luxury of contemplation, forethought, prior to turning that "mirror" outward. These modern images are seen by an unlimited, uncontrollable group in terms of both the numbers invovlved and the "who" involved, and they can return again and again to see the "mirror" itself. My brief glimpses were seen by a small number of people, carefull assembled, and they must reconstruct those images in their own minds, if they choose, from memory.

"The Heir" and I will talk about this as it is a lesson a father must teach a son. When you have the opportunity to present with forethought the best part of you, the part of you that looks back at you when you are all alone in front of the mirror that represents who you really think YOU are, what's in the "mirror" you turn to the world?

It's been a while since I've said this. Thank you, Coach and Lauren, for setting this table and for saving a seat for me.

I'll see you all next week.

Comment #166 - Posted by: bingo at November 4, 2007 8:35 AM


looking good ladies... if there is anythign i love, it a woman who takes care of herself...
first nasty girls....
3 rds
10 135# HPC
21 pull ups
50 squats
21 dips

out from afghanistan

Comment #167 - Posted by: eamon at November 4, 2007 8:36 AM



This is my first time ever CrossFit workout. I have been running/swimming/lifting for over a year, from completely sedentary and somewhat overweight to moderately fit (from 208 lbs. 26% BF to 187 lbs. 14-15% BF, M33YO). I had to compromise some of the workout in order to finish the quantity of work; my usual regimen is 3 sets of 8, not 3 sets of 50 or 21. The hang cleans were new to me. I don't have rings (yet) so substituted PU/dips.

The intensity is certainly much higher than I am accustomed to; my time for the WOD was 43 minutes, including rests.

Round 1: (12 minutes)
50 DB squats @ 40 lbs
7 sets 3 pullups supersetted with 7 sets 3 dips
85 lb hang power cleans x 10

Round 2: (17 minutes)
50 DB squats @ 50 lbs
2 sets 3 pullups and 5 sets 3@120 lb lat pulldowns supersetted with 7 sets 3 dips
90 lb x 10 HPC

Round 3: (14 minutes)
50 DB squats @ 60 lbs
7 sets 3@120 lb pulldowns supersetted with 7 sets 3 dips
90 lb x 10 HPC

I have never performed that many squats, pull-ups, dips, or cleans in one day; it really gets the heart rate and breathing rate up.

It seems others only did one round??? I did the first round in 12 minutes.

Comment #168 - Posted by: NorthernLights at November 4, 2007 8:37 AM


subbed jumping MUs with rings just above head.

Comment #169 - Posted by: overtime at November 4, 2007 8:39 AM

You all misinterpret the motivational message on the shorts.


To be sure, it's truly an inspiration for us all to increase our intensity (though I may have the calculus-like formula for intensity slipping my mind these days)

Regardless, while I cannot match what Gaucoin called a classic post last time I tried this WOD, I did beat my time: approx 26 minutes (in a gob of broken sets).

Comment #170 - Posted by: Hale at November 4, 2007 8:41 AM

Won't be doing the workout, Sundays are my rest days (then I workout Mon-Sat :P). But had to comment on the pic: YAY. Just yay! :D I wanna meet the gal in the middle :P

Comment #171 - Posted by: Christopher Meyer at November 4, 2007 8:44 AM

I don't yet have the upper body strength to complete this as Rx'd. Subbed 3 pull-ups and dips for the MUs, and used 70lbs for the hang power cleans.

First round:
Did full body weight PUs and dips for a couple reps, then switched to a 25lb assist on the Gravitron. 12 minutes.

Second round:
60lb Gravitron assist. 8 minutes.

Third round:
60lb Gravitron assist. 8 minutes.

If I hadn't spent so much time in the first round fussing around with weights that were too high, I could have done faster. As it was: 28 minutes.

Comment #172 - Posted by: Jeff A at November 4, 2007 8:51 AM

Too much stuff in the way of my garage gym, went for a 5K


Comment #173 - Posted by: universible at November 4, 2007 8:52 AM

can't do ring muscle ups so I did them with a straight bar.

As Rx'd: 18:40
pukability moderate, thought my heart was going to jump out of my throat.

Comment #174 - Posted by: mhollis at November 4, 2007 8:56 AM

This pic reminds me of that old joke: What do you get when you cross a donkey and an onion...

WahooCat: Welcome for sure. It was nice to meet you at Dayton and I can see the "Hot Anne" thing for sure.

Spider Chick's Abs: Hey, I asked to touch them! And she let me. :-)

Comment #175 - Posted by: Boxer4_M/44/230/6'4" at November 4, 2007 9:00 AM

Norhtern Lights,


read the Faq on the main page index it will shed Light on your questions and much more grasshopper.

Comment #176 - Posted by: Kevin McClellan at November 4, 2007 9:02 AM

13:25, jumping MUs and 105 HPC. Screwed up and did 5 MUs and 7 HPCs per round.

Comment #177 - Posted by: rpo at November 4, 2007 9:05 AM

I am proud to say that I have the honor to being married to the fine young lady dressed up as Annie. She makes my day, every day! We have quite a fun crew at BTB CrossFit. Next time anyone is down in Atlanta, please stop on in for a "dose". Vas- thanks for getting their backs after Brenda's comments. We'll see you around soon, I'm sure.

Comment #178 - Posted by: HayesATL at November 4, 2007 9:07 AM

I love black feet...HOT!


Comment #179 - Posted by: HUD at November 4, 2007 9:08 AM

average joe -

Yes, unicast means email me. Sample spreadsheet is on its way ....

Comment #180 - Posted by: annlee at November 4, 2007 9:14 AM

95# clean, otherwise as rx'd.
9:49, PR by almost 2:00.

Welcome aboard Wahoocat, and congratulations. Incidently, is that a reference to the University of Virginia? Just curious, grew up in Charlottesville.

Comment #181 - Posted by: doodlebug at November 4, 2007 9:19 AM

Rx'd 11:00. 50ft between rings and bar. Looking forward to the next time.

Comment #182 - Posted by: Troy at November 4, 2007 9:19 AM

As Rx'd

About 2/3 of the time was spent pacing back and forth summoning power for one more clean. The ankle was preventing me from the last 6 inches of pull onto the toes. It also made me gunshy of going to more than a 1/5 squat to catch. I should have scaled to 115 but I am too stubborn.

Great pic and great costumes ladies.

Comment #183 - Posted by: JPW at November 4, 2007 9:20 AM

TIME: 12:14




Comment #184 - Posted by: ROBERT SUTHERLAND at November 4, 2007 9:21 AM

15:11 Subbed Jumping MU's (bottom of rings at head level), 85 lb HPC's

Comment #185 - Posted by: Hari at November 4, 2007 9:21 AM


Comment #186 - Posted by: david gladstein at November 4, 2007 9:23 AM

115# for hang power cleans

Comment #187 - Posted by: pat d at November 4, 2007 9:28 AM


9:32 as rx'd

Comment #188 - Posted by: JDisch at November 4, 2007 9:30 AM

Subbed 2 each pullups/dips for MUs in hopes of keeping the metcon going. Subbed 115# for 135# cleans. Kept the metcon going for 11:47 - felt like my head was about to explode at the end, but nothing 15 minutes of rest and water couldn't cure.

Comment #189 - Posted by: PatrickH at November 4, 2007 9:33 AM

Ladies, on behalf of all the bros in the desert; Gracias, Danke, Merci, Thanks.
Oh yeah, Nasty Girls was a kick ass work out too.

Comment #190 - Posted by: Pete in Balad at November 4, 2007 9:33 AM


as rx'd: 10:00

wanted under 10, only things broken were the cleans, happy with the 3 straight sets of muscleups though

Comment #191 - Posted by: Ben CFC at November 4, 2007 9:35 AM

13:11 as rx'd

Comment #192 - Posted by: Matt Hehn at November 4, 2007 9:35 AM

As a Crossfit gal, I would just make a comment in support of today's photo. I was in NO WAY offended. I laughed when I saw it (having appreciated the humor) and then thought, damn that is what CrossFit helps create strong and beautiful women. Anything that does that, gets my support! Not to mention that I am a little jealous...but I guess that is what I have to look forward to by sticking with the CrossFit plan. Now back to those squats for me!

Comment #193 - Posted by: Erica at November 4, 2007 9:36 AM

CFWU X2 -dips/PUs

subbed 28 PU/Dips for MUs

otherwise as rx'd 19.31

Comment #194 - Posted by: vancityviking27m-178-6'2" at November 4, 2007 9:40 AM

I subbed in assisted muscle-ups, still took me 21 minutes.

Hang cleans are supposed to be harder than regular cleans, right? I always expect them to be easier then, oops, not so much.

Comment #195 - Posted by: conorb at November 4, 2007 9:40 AM


I've done some searching and have not been able to find complaints from you when photos of Greg A are posted. Guess I'll need to search somewhere as I am sure they are there. What is good enough for the goose must be good enough for the gander, eh?

Comment #196 - Posted by: Rob F at November 4, 2007 9:48 AM

#111 Thanks Spider Chick for your motivation. I was just telling my husband (who loves the new shape my CrossFit body is taking) that I was starting to feel super bulky. I feel like I have gotten so much stronger but I have not lost any of the fat that is covering it all up. Your post helped me confirm that yes, it is time to change the diet. I have resisted for so long but now it is the only thing that I can blame for me not lossing the weight. There is a strong lean lady underneath my layer of flub! She is screaming to get out. The Zone it is...

Comment #197 - Posted by: Erica at November 4, 2007 9:51 AM


3 rounds for time:
50 squats
21 pullups
21 dips
95 Hang Power Clean x10


Comment #198 - Posted by: ++++PJMIINNI++++ at November 4, 2007 9:53 AM

wu:800m run on 100m indoor track (3:35) 1500m row on damped at 6 (6:36)
1st time Nasty Girls WOD
3 rounds x 50 squats, 21 dips, 21 pullups, 115lbs HPCs 27:25
Reading the Zone now. Eating the Zone soon...

Comment #199 - Posted by: FoCoMichael at November 4, 2007 9:53 AM


16:31 only 3 jumping MUs, rest were clean.

Last time 19:30 with mostly jumping MUs

Comment #200 - Posted by: Dave W. at November 4, 2007 9:55 AM


3 rounds for time :
50 squats
14 pull-ups
14 dips
115hang power clean 10 x


Comment #201 - Posted by: wes at November 4, 2007 9:56 AM

Age 35
BW 149#

As rx'd:


Comment #202 - Posted by: Shawn B. at November 4, 2007 10:01 AM

oh my...

Comment #203 - Posted by: sflat8 at November 4, 2007 10:02 AM

WahooCat: Welcome and congratulations on what you've been able to accomplish so far--there's much more to come.

SpiderChick: Safe journey to the NCA and good luck in your new job. Hope you find the time to hang out with us here at CF from time to time--I really enjoy your sense of humor and your posts.

Bingo: The Sunday musings are right on the money as always. Thanks for reminding me of the times I've been able to look in the mirror and see the real me.

Now on to today's workout:

Nasty Girls, indeed.

CFWU x3 (10 reps, except 3 pull-ups/dips per round)

3 rounds for time of:
50 squats
21 pull-ups/21 bench dips (in sets of 7 alternating--pull-ups with green band assist)
10 HPCs with 50# (long time since I've done these--could have gone heavier, but back still a bit tweaked from Diane the other day)

Time: 20:03 (first time doing this lovely little WOD)


Comment #204 - Posted by: BarbJ at November 4, 2007 10:02 AM


13:45 MINS

10 HPC 115

Comment #205 - Posted by: Carlos at November 4, 2007 10:04 AM


13:45 MINS

10 HPC 115

Comment #206 - Posted by: Carlos at November 4, 2007 10:04 AM


First time for this WOD. Man, the HPCs were a bear!

I don't have rings, so I subbed 21 pull-ups/ 21 bench dips with 45 lbs plate for MUs. Otherwise, as RX'd: 14:45

Comment #207 - Posted by: d at November 4, 2007 10:04 AM

as rx'd having to sub 21 pull ups and dips for muscle ups.


would sure like to try this doing muscle ups someday. the 3 for 1 pull ups and dips are a real time killer.

Comment #208 - Posted by: ken c at November 4, 2007 10:08 AM

Neil: 18:36
Sara Brand X Buttercup w/eight pound ball sub'ed for HPC 7:26

Comment #209 - Posted by: Neil in Lakeland at November 4, 2007 10:09 AM

New to CF and in Iraq-

Great, I start CF AND I almost get in deep water for starin at that pic as the General was walkin on the floor!!

Soooo, nowhere to do MU, so I did PU and PU in lieu... Riiiight, as if I can do 135#, had to do 95 and struggled my butt off to do it..

I have reason to stay motivated tho!

Comment #210 - Posted by: SheepDawg at November 4, 2007 10:11 AM

m/33/176 183 days since CF, Columbus Ohio

First Nasty girls post
3 rounds of
50 squats
(three sets of 7 rep PU 7 rep Dips no rings yet)
115 lbs hang power clean


Comment #211 - Posted by: EnDeR at November 4, 2007 10:18 AM

39:08 95# cleans, 3 ring chinups+3 ring dips x 7

Comment #212 - Posted by: ccraft at November 4, 2007 10:22 AM

Wow, due to a torn calf muscle I had to sub almost everything. My workout was 3 rounds for time of:
50 push ups
7 muscle ups (one leg assit in the transition)
10 knees to elbows
Have a good weekend.

Comment #213 - Posted by: Angel at November 4, 2007 10:25 AM

#202 sheepdawg

i work for a 2 star been sneaking peeks all day:)

stay safe!

Comment #214 - Posted by: average joe at November 4, 2007 10:27 AM

bw 170

subbed 3/3 for muscle ups


Comment #215 - Posted by: paulw at November 4, 2007 10:28 AM

As Rx'd
Squats 50, 25+25, 25+25
MU one at a time
HC 5+5,6+4,5+5

Almost got ya Ryan S

Comment #216 - Posted by: N8CR303 at November 4, 2007 10:28 AM


As Rx'd


Comment #217 - Posted by: mike p. at November 4, 2007 10:30 AM

as rx'd but did 3/4 MU


Comment #218 - Posted by: Jett at November 4, 2007 10:30 AM

Decided to try it majorly scaled:


3 Rounds:

50 squats
7 X 3/3 dips/pu -100#Gravitron
10 HPC @ 45#


Comment #219 - Posted by: Fat Slice at November 4, 2007 10:30 AM


3 rounds
50 squats
pu/ring dip 28/14


Comment #220 - Posted by: JNC at November 4, 2007 10:36 AM

Mike: as rx'd except 3:1 sub for MU-17:36

Comment #221 - Posted by: mike in the ro at November 4, 2007 10:40 AM

32 Male/6'2" 240lb
Subed 28 pull ups and 28 Dips for Muscle Ups
Time: 30:08
Kicked my butt!

Comment #222 - Posted by: Dutchboy at November 4, 2007 10:41 AM

male 36 171lbs.
first time with this workout.
I had a little trouble with this workout, when a member of my gym insisted on interupting my routine to ask me questions.(I am part owner of this gym so its hard to ignore members) I think I may have lost a minute or so chattin and a little momentum.
I did 3 rounds of
50 squats
21 dips
21 pullups(still cant kip)
135 cleans x10


Thank you

Comment #223 - Posted by: Jay36 at November 4, 2007 10:46 AM

7:45 as rx'd

plus a little wheelbarrow race/sprint/frog jump partner workout at CFDC.

Hamstrings are sore.

Comment #224 - Posted by: russ greene at November 4, 2007 10:49 AM

Nice picture. I wish I had a stunt double.


10:30 as Rx'd


Comment #225 - Posted by: Conrad at November 4, 2007 10:52 AM

Also, Bingo, I enjoy your writing.

Comment #226 - Posted by: russ greene at November 4, 2007 10:54 AM


No rings so muscle ups were on a pull up bar

I really really had a good time with this one.

Practiced snatches afterward, someday, they'll be flawless at heavy weight.

Great job everybody, keep on stickin with it

Comment #227 - Posted by: ebrandom at November 4, 2007 11:02 AM

Will there be a WOD posted for today?

Oh, wait, there it is . . . LOL


scaled to 95# hang cleans
2 for 1 pullups and dips for MU


Comment #228 - Posted by: Pete - Decatur, GA at November 4, 2007 11:04 AM


~1.3 mile jog - 9:12
CFWU excl dips and pull-ups

50 squats
subbed 14 Ring dips and 14 Pull-ups for MUs
135# HPCs


Lying on back studying ceiling again, then...
2x 10 Pull-ups
2x 10 Ring dips
2x glute-ham sit-ups
2x leg raises
~1.3 mile jog - approx 9min (forgot to time)

Gym doesn't have real rings, instead just metal handles on straps. Messed around trying to rig them to do MUs in a power-rack, but the power rack didn't allow a full hang at my height (at 6'3" my knees would have been decimated by the bottom of the cage) and the cage top was too narrow to do a MU (would have rammed my head or shoulders into the cross bars). So I went with the sub of 14 Ring Dips and 14 Pull-ups for the MUs.

Those girls are indeed nasty!

Comment #229 - Posted by: GMT-NYC at November 4, 2007 11:09 AM

3 rounds: 25 squats, 7 mu-80#, 10x115# hpcl; 27:24

Comment #230 - Posted by: James at November 4, 2007 11:11 AM

5min rope skipping + CFWUx3 (4PU's 4Dips and 10 pistols)

WOD: 21:24

- 4PU's + 4Dips for MU's
- Cleaned from the ground instead of hang cleans

Nice Pic :)

Comment #231 - Posted by: Leroy - Holland - 24yo m 173cm/73Kg at November 4, 2007 11:18 AM


Light CFWU followed by about 50 double-unders. Found practicing DU's between CFWU and WOD to be a valuable warm-up and skill-building exercise.

No rings, so went 3:1 on the MU's. Dropped to 115 on the cleans. Wrist flexibility is not where it should be, and that much weight @ 30 reps would tear-me up.


Cleans were the weak link. 3:1 PU's and Dips are time consuming, but I blasted through them with more pop than I've had in quite some time. Great WOD.

Comment #232 - Posted by: Rob F at November 4, 2007 11:20 AM

"Nasty Girls" with some modifications because of the spread left wrist..

3 rounds:
50 squats
21 pullups
90lb hang cleans 10 reps

time 11:50

after it 100 honest pushups

- OlliS

Comment #233 - Posted by: OlliS at November 4, 2007 11:21 AM


as rx'd 10:18

finally did 7 unbroken MU and was feeling like could do few more...

Comment #234 - Posted by: alex at November 4, 2007 11:22 AM

Time: 12:01

subbed 1:1 ring pu & dip for muscleup

Comment #235 - Posted by: Troy / 6'4" / 215 - St. Louis at November 4, 2007 11:22 AM

pix gave all the inspiration :-))))

Comment #236 - Posted by: alex at November 4, 2007 11:24 AM


as rx'ed 12:12

Comment #237 - Posted by: Neumeister at November 4, 2007 11:26 AM

39 yr old 180lb 6'

subbed muscles ups for jumping up to rings and doing a muscle up...


Comment #238 - Posted by: Jake Platt at November 4, 2007 11:27 AM

Subbed jumping MU's, 115 Hang Power Cleans (but first time MU's, pretty happy about that)

Comment #239 - Posted by: Rainer at November 4, 2007 11:33 AM

17:11 as rx'd. Man, need to get back down in weight, muscle-ups kicked my butt.

Comment #240 - Posted by: Angry G at November 4, 2007 11:33 AM

37 bw190
sub'd 21 pullups/21 dips for muscle-ups(3 rds)


last time
total 14:07

Comment #241 - Posted by: JackM at November 4, 2007 11:38 AM


subbed 21 strict pull-ups/21 dips for MU. Rest as rx'd.


I had to wait at least 2 minutes for the freakin' dip rack and someone stole my oly bar. I need to find a better time to go to the gym.

Comment #242 - Posted by: Mike at November 4, 2007 11:40 AM

bw 163 age 38
3 rounds
50 squats
21 pull-ups
7 ring dips
10 115# hang power cleans

Comment #243 - Posted by: coop at November 4, 2007 11:46 AM

Love the photo but the attacks are extremely disappointing. I just attended a 4-day symposium celebrating women in the Air Force, so having to open the comments page only to find a woman judging other women so harshly is disappointing. Brenda, please read books written by Gail Evans, a woman who spoke at our conference. She's got a lot of good things to say about women supporting one another.

The Nasty Girls video is the reason I started doing CrossFit!

Comment #244 - Posted by: theresa at November 4, 2007 11:47 AM

30 Sec. circuit 4X5 sets 2 rounds
* JMP Muscle Ups * Ball Sits * Walking Lunges 2X25* PC/Front Squat/OH Squat/Back Squat

1/4 mile jog

*Ring Rows * Hip Thrust * 2-25lb Plate Curls * Plank


Comment #245 - Posted by: MGB at November 4, 2007 11:48 AM

subbed, 14 dips/pull ups on gravitron for muscle ups,10: #95 cleans, 50 squats 3X

Comment #246 - Posted by: gamb at November 4, 2007 11:52 AM


16:51 sub'd 15pull ups and 10 burpees for muscle ups

Comment #247 - Posted by: sam at November 4, 2007 11:57 AM


16:51 sub'd 15pull ups and 10 burpees for muscle ups

Comment #248 - Posted by: sam at November 4, 2007 11:57 AM


16:51 sub'd 15pull ups and 10 burpees for muscle ups

Comment #249 - Posted by: sam at November 4, 2007 11:57 AM

Great costume idea ladies! Love it. Wish I would have thought of it.

13:43 95# sub- wrists turned out at bottom of MU-love this workout

Comment #250 - Posted by: Sue Ady at November 4, 2007 11:58 AM

The apple doesn't fall far from the tree. Great interview Jeff!

Comment #251 - Posted by: Charles at November 4, 2007 11:58 AM

sub muscle ups for 28 pull ups and 28 dips @ 80 off assisted
cleans @ 65lbs

Comment #252 - Posted by: Buela at November 4, 2007 12:03 PM

CCTJOEY and everyone at Crossfit Chaos - Thanks for having out today. Loved the workout and meeting some good folks. Looking forward to sweating with and getting to know y'all. Cheers

Comment #253 - Posted by: Big Saarge at November 4, 2007 12:04 PM

knee is hurt from partying on friday night. Who kniws what i did.
injured workout:

max rounds in 20 min
5 L pullups
10 Knees to elbows
20 ghd sit ups

8 rounds 5 Lpu, 10 KtoE

L pull ups aren't my strong suit

have to add them to warm ups. Can do doubles on HSPU now though after 2 days GTG

Comment #254 - Posted by: mattpalozola at November 4, 2007 12:08 PM

rich: 14:55 as rx'd
randy 15:05 as rx'd
steve 20:30 21 jumping p/u 21 paralette dips

fun workout and the first time we have tried it.

those halloween nasty girl pics are awesome...big costumes to fill so to speak...that's for sure!

Comment #255 - Posted by: randy crossfitdenver at November 4, 2007 12:10 PM


as rx'd: 12:07.

No objection to the pics, whatsoever.

Comment #256 - Posted by: edevine at November 4, 2007 12:12 PM

Time was 29:42

Didn't do exactly as rx'd.

First I don't have rings and can't do a muscle-up so I did 3 pullups and 3 dips for every rx'd ring dip but I was not able to get more than 11 pullups on my last round.

I hang cleaned 115lbs. instead of 134


Comment #257 - Posted by: John G at November 4, 2007 12:16 PM


as RX'd 6:23...a new PR!

That picture is Crossfit-a-licious! NICE!

Comment #258 - Posted by: Mike G_CFATL at November 4, 2007 12:16 PM


Third day as a crossfitter, and I'm lovin it.

16:55 subbed 21 pull-ups/dips for MU, 135# cleans

My pull-ups are terrible, most of last two sets were jumping.

Comment #259 - Posted by: drew at November 4, 2007 12:18 PM

23 y/o/m/225
used block to cheat on muscle ups in last set


Comment #260 - Posted by: Goo at November 4, 2007 12:23 PM


50 Squats
3PU - 3Ring Dip x 7
95# hang power cleans


Comment #261 - Posted by: ch18 at November 4, 2007 12:23 PM


subbed 3x PU and ring dips
except I pussed out after 57 ring dips, I just couldn't do the last 6.

about 4:30 faster.

Comment #262 - Posted by: ut steve at November 4, 2007 12:24 PM

50 squats
21 dips
10 hanging cleans with 15 kg plates


Comment #263 - Posted by: spartacus@45 at November 4, 2007 12:25 PM

"But begging for a WOD video..... :o("

-I was hoping for one too...then I found it =) If you click the 'compare to' link it has one.

So, personally, this was my first (but not last) crossfit work out. I substitued 3 pull-ups and 3 dips for the muscle-ups. My time was 24:30 but I'm up in the Andes Mountains so I'll just take the liberty of making that a 22:00 since the air is so thin ;)


Comment #264 - Posted by: Tobiah at November 4, 2007 12:28 PM

3 rounds:
50 squat
28 pullups
28 dips
10 hang power clean @ 89 lbs


Great workout!

Comment #265 - Posted by: tiburon at November 4, 2007 12:29 PM

21 pullups and dips for muscle ups, 110lbs hang power cleans

3 sets V-handle pullups & X-band walks

Comment #266 - Posted by: jc at November 4, 2007 12:29 PM


As RX'd: 15:06 (used a bar for MUs)

Comment #267 - Posted by: Raze at November 4, 2007 12:35 PM

Just got rings recently. Haven't quite got the MU yet.


50 squats
21 pullups
7 ring dips(MU depth, armpits to bottom of rings)
135# HPC


Comment #268 - Posted by: Vince S. at November 4, 2007 12:36 PM

40 M 190#
50 squats
7 pullups
7 dips
10 hang cleans at 135

3 sets

Started with an 1.5 mountain bike ride
Finished with Coach B's snatch warm up followed by 10 # bar 30 full snatches. These felt good considering I'm not sure if I'm doing them correctly, the snatch warm up helped a TON!

Comment #269 - Posted by: Sniper 64 at November 4, 2007 12:36 PM


50 squat
21 pullup
21 dip
10 pwr clean @ 95#


Comment #270 - Posted by: eric78758 at November 4, 2007 12:38 PM

As rx'd:
MU mostly singles, false grip needs work.

Comment #271 - Posted by: chris l at November 4, 2007 12:40 PM

20 min as rx'd

Comment #272 - Posted by: hub at November 4, 2007 12:42 PM

Just want to throw in a quick plug for the CrossFit Journal. The November issue is particularly excellent and a shining example of why this is the BEST fitness publication out there. If you are not a subscriber, do yourself a favor and subscribe...immediately.

From Coach Rippetoe:
"We have become lazy. I know you've heard this before, and I know it doesn't necessarily apply to you or me in the same way it does to the general public. But I dare you to read Steven Pressfield's Gates of Fire, his marvelous retelling of the Spartans' battle with the Persians at Thermopylae, and tell me you're not a pussy."

Great stuff.

Thanks Coach and everyone who contributes to putting together such a consistently fine collection of information.

Comment #273 - Posted by: dmarsh at November 4, 2007 12:42 PM

m/23/192 12%bf
3 rnds of
50 air squats
21 kip china
21 dips
75 lb hang cleans < first time doing hang cleans, not used to power lifts


Comment #274 - Posted by: Matt at November 4, 2007 12:46 PM

16:33 as rx'd

Comment #275 - Posted by: b ring crossfit richmond at November 4, 2007 12:48 PM

can't do muscle up yet. underhand grip for pullups. horrible form on hang cleans, need to work on that.

3 rounds
50 squat
21 pullup/dip
135# hang clean

TIME - 31:22

Comment #276 - Posted by: smithwick's at November 4, 2007 12:48 PM

I, too, found todays pic to be inspiring. I am a GA girl and I am proud of those ladies! Rock it! "Eva" looks awesome and I hope to one day have a rear view like that.

That being said, got all the way to the gym today and couldn't get in, the basement, where all the free weights are, was flooded by a water leak. GRR!

make up day for me tomorrow~

Comment #277 - Posted by: Shannon at November 4, 2007 12:49 PM

35m 198 70"

1 mile run



pretty tough wod for me just didnt feel it today.

Comment #278 - Posted by: shawn hultquist at November 4, 2007 12:49 PM

21 mins.

sub MU for 21 pu and 21 dip

Comment #279 - Posted by: Charles at November 4, 2007 12:50 PM


as rx'ed 15:35

Comment #280 - Posted by: DubFit at November 4, 2007 12:57 PM

subbed 115lbs hangcleans
otherwise as rx'd: 23 min

Comment #281 - Posted by: John Bilenki at November 4, 2007 1:06 PM

800m warmup run
3 rds scaled per BrandX
50 squats
35 pullups (kip)
35 dips (bar)
10 x 95-lb HPC

Maybe 10 pounds too light on HPCs but still very tough. Also HPCs need serious practice in general.


Comment #282 - Posted by: JonesM at November 4, 2007 1:17 PM


12:58 as rx'd, muscle-ups were on a bar since I don't have rings.

Calling someone a slut isn't classy. The photo was great.

Comment #283 - Posted by: MaxG at November 4, 2007 1:20 PM



Comment #284 - Posted by: Brutz at November 4, 2007 1:21 PM

as rx'd 11:51

mu's full ext with hands turned out

Comment #285 - Posted by: brent colson at November 4, 2007 1:22 PM


3 rounds of

50 squats
21 pull ups
21 dips
10 hang cleans with 115lbs

Ouch! I'm beat...after doing all those cleans 2 days ago my traps were not up for this...

On the second round, I lost the bar on the 9th rep of the hang cleans and it came down on my left wrist at a weird angle. I was getting tired. And it hurt!

I told my wife and she said "well, I guess you won't be going to the gym tomorrow" and I said, "why not? I just rested a couple of minutes and then finished the last rep, then went ahead and did the entire next round including 10 more hang cleans." She thinks I'm nuts.

Like a hurting wrist is going to stop me...

Oh, and it took me 31:50 to do all 3 rounds, including the resting...

Comment #286 - Posted by: win at November 4, 2007 1:22 PM

Timed workout 30sec stations 4X5 sets 2 rounds
JMP Muscle ups
Ball Sits
Walking Lunges 2x25lb
PC/Front Squat/OH Squat/Back Squat

1/4 mile jog

Ring Rows
Hip Thrusts
2-25lb Plate Curls


Comment #287 - Posted by: MGB at November 4, 2007 1:26 PM

MUs were from seated, legs out straight in front, otherwise as RX'd. 18:48. Great pic.

Comment #288 - Posted by: Josh G at November 4, 2007 1:33 PM


Comment #289 - Posted by: jbean at November 4, 2007 1:36 PM


50 squat
14 pu/ 14 dips
95# hpc

conversation interrupted, so not sure of time; best guess app. 17:00

Comment #290 - Posted by: MHood at November 4, 2007 1:40 PM

21:00 as rx'ed
frist time useing rings

Comment #291 - Posted by: KSC at November 4, 2007 1:40 PM

M/22/150 cfwux2

As rx'd: 14:29

Comment #292 - Posted by: Y. Zhou at November 4, 2007 1:45 PM


Sub jumping bar muscle up: bar at nose

Comment #293 - Posted by: Jeff R at November 4, 2007 1:46 PM

Anthony (BW=180)
Notes: as rx'd
Time: 8:26 (PR)

Comment #294 - Posted by: Anthony Bainbridge at November 4, 2007 1:49 PM

Been done for awhile, but back and as quick as ever. Just workign on my preseason for the indoor season. had a busy fall.

Great pic... made it difficult to head to the gym i tell ya :P couldnt turn the computer off.

Really enjoyed the interview with jeff! brought up great points on scientific method and appropriate ways to post on off days. remember regardless of the position you chose, make your arguments conscise, relavent and be able to back it up with sourced fact if need be! Back up your opinion with fact! rest day is not rest at all... work your mind out to its max capacity!

as rx'd

8 mins flat

Comment #295 - Posted by: tekev at November 4, 2007 1:50 PM

Sandy 8'02 with pull ups substituted for muscle ups and 95 lbs on the bar

Comment #296 - Posted by: Sandy at November 4, 2007 1:50 PM

Sacled to jumping muscle-ups and 95# Power cleans

Comment #297 - Posted by: porrada1 at November 4, 2007 1:50 PM

30yo male 193#
sub 7 PU/dips for MU


Comment #298 - Posted by: neil at November 4, 2007 1:56 PM

29yo M 165lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 5 HSPU w/feet on rack per round. Deadlift 115lbs x 10.

“Nasty Girls”
50 Squats: 50-50-50
7 Muscle-ups: 7-7-7
115lb Hang power cleans:5,5-4,3,3-3,3,3,1
Time: 17:33

Compared to 070321: 22:51 with 95lb HPC
Foam roll after

Comment #299 - Posted by: Sesoku at November 4, 2007 1:59 PM

3 rounds in 16:37 (prev 20:30)
50 squat / 14 pu / 14 dip / 10 pwr cln 45kg

Comment #300 - Posted by: Tamas at November 4, 2007 2:00 PM


20:06 as Rx'd.

Comment #301 - Posted by: Ben S. at November 4, 2007 2:01 PM


17:35 rx'd

Comment #302 - Posted by: austinb at November 4, 2007 2:02 PM

subbed 21 pullups and 21 pushups for mu's, 100# cleans.

Comment #303 - Posted by: uri at November 4, 2007 2:07 PM

3 rounds of:
50 squats
21 pull-ups
21 ring dips
10 135# HPC

29:24, more than 8 minutes faster than last time. Some elbow pain on last set of ring dips slowed me down, though it feels fine now.

Comment #304 - Posted by: Sam L at November 4, 2007 2:10 PM

Jumping Muscle Ups
115# Pwr Hang-Clean


Comment #305 - Posted by: OlympicSportsFlooring at November 4, 2007 2:11 PM

34yo male 195lb
These Girls are indeed NASTY.
3 rounds of
50 squats, 21 pullups, 21 dips, 115lb power cleans. very happy with form. 28:02.

and now for my rant...I do all of my weight work at the fire hall, and I have even hung rope with measures attatchment points for my rings to do pullups, MU, dips, and pushups. my fire districts Peer Fitness Training team feels I have am exercise deviant and that I'm going to get some one hurt doing these things. in a recent meeting about my deviance and my followers here at my 200 plus line firefighter department, the head of the committee noted that the shift PFT's get aprox ZERO calls a day for advice, help, exercise counseling of any kind. My captain, and now devout CFer, noted I get aprox. 6 a shift related to crossfit. definatley an ego hit. today my station gets a phone call from the Battalion Chief (shift commander) to inform us "we" are not to use any equiptment other than what the department has bought for us to PT with, and we are specifically not to use the rope that was hung-with permission-for "that workout program".
And my fire department sent me and one other guy to Lvl 1 Cert in Oct.
one step forward, 2 jumps backward.
On a good note, I love the title of Fitness Deviant, and the latest actions will only increase interest in CF and increase my following. please feel free to submit your sugestions for group names for me and my followers

Comment #306 - Posted by: BCastilloAZ at November 4, 2007 2:12 PM

Nasty Girls


50 squats (unbroken rounds 1 and 2)
85# HPC - should have used 95
subbed false grip pull-ups on rings and push-ups on handle things for MUs.

need to get those MUs asap

worked on jerks and MUs after- sets of 105

Comment #307 - Posted by: AllisonNYC_22/5'2/115 at November 4, 2007 2:12 PM


sub strict pull-ups & ring dips 1:1
95# hpc


Comment #308 - Posted by: Jarod at November 4, 2007 2:14 PM

Crossfit Hoes....nice

Comment #309 - Posted by: dan at November 4, 2007 2:17 PM

#119 Ben

I just started training at Lost Battallion Hall in Queens with Joe Triolo. I've been to 3 practices and my clean and jerk improved by 15lbs in 5 minutes. He's a great coach. I went the to get some extra help with the lifts. It's close to my house but I would say it would be worth the trip for you. It's 20 minutes from midtown.

Other than that I just started training at the Black Box again. Come on down. Keith is great and can help you out. I train with Mike a lot too.

I got into mma when I started sating a guy in the IFL. Now I'm hooked. Those guys train hard and you know I like that :)

If you want any other info or have any questions feel free to email me.

Comment #310 - Posted by: AllisonNYC_22/5'2/115 at November 4, 2007 2:19 PM

One more thing-

Got my first Kettlebell today. YAY

Put my mom through a workout with swings and DLs. Took her 5 minutes and she fell on the floor true Crossfit style.

I love it and so did she.

I'm so proud!

Comment #311 - Posted by: AllisonNYC_22/5'2/115 at November 4, 2007 2:21 PM


Nasty Girls:


Subbed 3 pullups + 3 bar dips per MU
Scaled Hang Power Cleans to 115#

Comment #312 - Posted by: Kieran at November 4, 2007 2:23 PM

Bwt: 134

As Rx'd


Hang cleans still get the best of me on this

Comment #313 - Posted by: Speal at November 4, 2007 2:25 PM

Modified to

3 rounds of

50 squats
7 pull-ups
7 assited dips
10 hang cleans with 65lbs

Time: 12:14

Comment #314 - Posted by: Speal Wife at November 4, 2007 2:27 PM

34 M 185

50-50-50 squats
10-10-10 ring dips
28-28-28 pull ups
10-10-10 hpc @135#

Tried and tried to complete a muscle up beforehand, but no dice. I feel like I'm colser to completing one on the bar than on the rings.

Comment #315 - Posted by: The H is O at November 4, 2007 2:33 PM


#273 - dmarsh: Gates of Fire truly is a great piece of writing - and NO ONE is as tough as those guys were.

Today's WOD - first time with "Nasty Girls"... ;)
3 rds:
50 squats
21 bar pullups
21 ring dips
10 hang power cleans w/95#


I'm a wuss. The PUs & Dips obviously slowed me down, but I just wasn't feeling strong today. I think I need to get back to basics and start building the core lifts from the ground up, rather than just getting them done with less than great form...

Reading Rip's new Starting Strength Volume Deux - great stuff, and an emphasis on the reader, rather than the reader's student. Good section on assistance exercises as well. Thanks for a great training tool!

Comment #316 - Posted by: Chris M at November 4, 2007 2:36 PM

Anybody here know how ring MU's compare to bar MU's? I've never had rings to work with but I've done them plenty of times with a chinup bar. Though the rings aren't static at least you can get between them. its hard to pull yourself up and over the bar...


Comment #317 - Posted by: DubFit at November 4, 2007 2:44 PM

Wow, amazing workout.
3 sets of:
50 squats
4 pullups/4 dips, 7 reps (64#assist pu's + jump)
50# hang power cleans, 10 reps
p.s. my daughter plays hockey with the boys bantam team in town (goalie.) She came out of practice yesterday panting and said she was gasping for air for 10 minutes after their workout. I told her that she now knows how mom feels after CF every day!

Comment #318 - Posted by: U'i at November 4, 2007 2:50 PM

10:44 as rx'ed, over 2 minutes faster than last time and full muscle-ups.

Did this at the CFD training center and they magically had some rings but they were so slick I couldn't get one MU during my warm up so I wrapped the suckers in duct tape and it actually worked. I couldn't do multiples due to the slippage factor (so I'd like to see how I'd do at OPT) but that forced me to be more form-conscious so I didn't miss one rep the whole workout. The last time I did this WOD I did jumping MU's so I have no clue how I was 2 minutes faster doing a harder version, my guess my squats and HPC were better today. Rock on!

Comment #319 - Posted by: gaucoin at November 4, 2007 2:53 PM

as rx'd-9:49, 1st 50 squats strait thru, 5 MU, 6,4 hpc, 25 squats, then 5's, all singles for mu from here, 5,4,1 hpc, 15 squats, then 5's, 4,3,2,f,1 over 5 minutes faster than my last & only attempt at this wod
need to work on multiples of mu, pushing harder in the squats in the last 2 rds and in all rds of hsc

Comment #320 - Posted by: Rob Corson at November 4, 2007 2:54 PM

37/m/165 1/2 work week

10 jumping muscle-ups
95# HPC

Comment #321 - Posted by: epicurius at November 4, 2007 2:56 PM

Well as many people will tell you Crossfit most def will humble you today's workout consisted of.

Warmups:sets of 10
Stretches, back extensions, burpees, knee to chest

(Had to split it up as I am not able to do 21 pullups yet so did sets of 5 pullups and 10 dips)

Nasty Girls(3x)
50 squats
21dips 21 pullups
135lb Power Clean(10rep)

Post Workout: 3 times
Ride bike 5 minutes
25 lunges

OH Squat 5x3-45lbs, 95lbs

Comment #322 - Posted by: Bryant at November 4, 2007 2:57 PM

as rxd 9:16, lots of room for improvement.

Comment #323 - Posted by: bleedcf at November 4, 2007 2:57 PM


Interesting musing. I think all that's good in the world starts with honesty, which is not telling the truth, so much as working to remove any difference between what you think, what you say, and what you do.

You can see yourself in a mirror, but I think if you pay attention you will find that as you look at the world, as you conduct the business of your day, you can see the shading, and the margins of your self, as they influence and bend the shapes and colors of the world coming in to you. To exist is a creative act, and as such is interactive, not solitary.

I think I just said something, but I'm not sure.

Professor Brown

Comment #324 - Posted by: Barry Cooper at November 4, 2007 2:58 PM

BCastilloAZ -

Okay, an Arizona Fire Dept ... FD AZ ... Fitness Deviants A to Z.

It's a start.

Comment #325 - Posted by: annlee at November 4, 2007 3:00 PM

This months issue of CFJ is great. Good job!

Comment #326 - Posted by: Chris from Tx at November 4, 2007 3:05 PM

4 pull-ups and 4 dips for every muscle-up... all other parts as prescribed after btb tabata squats.


Needs work

Comment #327 - Posted by: Buretto at November 4, 2007 3:20 PM

47 yom 160#
First time doing MU's and cleans in over 8 weeks due to rotator cuff problems. So I did a bunch of test MU's and cleans before starting

Total 12:43

50 squats :50, 1:22, 1:26
7 MU's (5/2) 1:07, 3/2/2 2:08, 2/2/2/1 2:15
10 Hang cleans )7/3/)1:22, 5/5 1:25, 10 :46

Comment #328 - Posted by: Jim D. at November 4, 2007 3:22 PM


135 HPC
subbed 3x PU/Dips...did extra 5 Squats, 3x PU/Dips by accident

Comment #329 - Posted by: Todd Lightner at November 4, 2007 3:25 PM

44 / M / 195

10 squats, 25 situps, 25 Back extentions


50 squats
21 pullups
21 ring dips
115 power cleans

20:36 smoked!!

Comment #330 - Posted by: trtwarrior at November 4, 2007 3:32 PM

16:02 as rxed MUs done on straight bar

Comment #331 - Posted by: EJ at November 4, 2007 3:33 PM

I don't have rings nor does my PD weight room have them, so subbed straight bar muscle-ups on the chin up bar for ring ones. Everything else as Rx'ed - 13:26

For the straight bar MU's, I had to spend time on youtube to learn how to do them and then fail about 10 to fifteen times before finally getting it. Then about 10 more to make sure I really had it - those things are hard at first, and then still hard. It seemed that the lower the bar (say neck/head level vs. 8ft.), the easier to do free hanging MU's. It took a bit more practice and effort to do them on the overhead bar; not sure why, since it really is the same thing since it is done from a free hang (Psychological, maybe, because it's height level to the floor?)

Never having done this WOD, HPC's, or any type of Oly lifts before starting CF in July (07), I was surpirsed at how hard HPC's are in comparison to hang cleans.

The insecure always critize those who refuse to be. That is a great WOD picture! Motivational and fun!

Spiderchick: You are one of the many heros who post such good stuff, always a motivation.

Wahoocat: I'm sure many of us wondered if we'd hear from you. A true lady of strenght you are.

Enjoyed the Jeff Glassman; the intellect and standard of excellence of the Crossfit community shined through in that excellent interview.

Comment #332 - Posted by: Stickler at November 4, 2007 3:39 PM

approximately 22min (watch didn't stop)
badly wanted to do this one as rx'd but knew that my MU's are about 1/min.
did the first round as rx'd but was at about the 11 min and failed probably 7 muscle ups.
switched to jumping for rounds 2 and 3.

attempted to do real muscle ups after and will practice more.

Comment #333 - Posted by: Intent at November 4, 2007 3:40 PM


Sub'd 3 pull-ups and 3 dips for each muscle-up.


Slowest part was the hang power cleans. Had more difficulty w/weight than expected.

Comment #334 - Posted by: RJF at November 4, 2007 3:45 PM

20:50 for the following, squats, 1/1 weighted pullups/dips w/ 45#, 5 x 115# hang cleans and push jerks. Thought I'd be able to manage 135# which seemed ok warming up, but after the squats and pullup/dips, it was a rented mule of a different color. I get to start over tomorrow. Thanks Coach! BW:171 Y/A:59

Comment #335 - Posted by: john wopat at November 4, 2007 3:47 PM

Had to do this at the hall.
Scaled up cleans to 155#
On coming crew did the A hole peanut gallery thing when I was doin MU's. Blew my wad on those. ha ha! Last couple MU's in 3 rd I didn't give enough rest for. Just kept tryin and tryin. Then I looked at time and got mad enough to hammer out the last freakin one.
BCastilloAZ- If I have to do a WO at work, I keep it to evenings and weekends when day staff (Head Shed) isn't around. If I can't, then I just do it anyway and as long as I stay outta the way of the trucks (other than climbing on 'em to hang my rings) they leave it be. The bit of exposure has actually got a couple guys from work trying the odd WO. Last guy was so sore from the PU ladder WO he hasn't done one since. ha ha
25 6'5" 250

Comment #336 - Posted by: Rush at November 4, 2007 3:51 PM

Spider Chick -
Many thanks. Many thanks. I have been chanting it over and over to myself "get in the zone" but I guess I can't procrastinate any longer. ugh. I kind of dread measuring and weighing, but darnnit, I want that butt. Well, actually, more than the butt I want to be able to climb a rope pry open the window and swing through. I also want to stay ahead of my 4 kids, at least for a few more years...
lisaq thanks. I like the idea of clothes fitting looser. nice

Nasty grrrls:
broken sets air squats
subbed 21 hanging rows, 21 bench dips w/ feet up
cleans 2 rds. @ 65# up to 75# for rd. 3

Comment #337 - Posted by: Julie Parisien at November 4, 2007 4:00 PM

33M / 185# / WOD #192 / CFT 825

CFWU + "Nasty Girls" 24:58 (MU took all my time, all singles)

Comment #338 - Posted by: wilson at November 4, 2007 4:03 PM



3 times
50 Squats
35 pull ups
21 ring dips
65# Hang power cleans, 10 reps

Just could not get #95 hoisted so I went down. Ah damn this one hurt.

Comment #339 - Posted by: Dan at November 4, 2007 4:03 PM

28 yom, 180 lbs


Comment #340 - Posted by: Jeff Weltmer at November 4, 2007 4:03 PM

3 Rounds:

50 squats
28 pull ups by 28 dips (8 x 8 x 8 x 4)
10 135# HPC


Comment #341 - Posted by: J. Reed at November 4, 2007 4:05 PM

I finished this one for the first time: it was a combination of kipping ring MU and kipping bar MU, mostly doubles, some singles.

This is a major, major CrossFit milestone for me, as this means I can now do ALL of the benchmarks as rx! It's been almost 3 years coming, and I am proud and happy to say that CrossFit has gotten me in the best shape of my life one week shy of my 41st birthday. I love CrossFit, CrossFit For Life! Thanks for everything Coach!

Comment #342 - Posted by: Maximus at November 4, 2007 4:06 PM

Sub 21 PUs/dips for MUs.


Crossfit, girls and hallowe'en. Three of my favourite things, all in one picture. I like it.

Comment #343 - Posted by: chopper_guy_6'/185 at November 4, 2007 4:08 PM

with pullups at 5 and pushups at 10.

"Nasty Girls"

As Rx'd but MU's were broken after first set and HPC's were broken for all.


I'm very pleased with the 6 minute improvement and the move up to Rx'd weight. I seem to be making gains in a lot of the met-con stuff lately.

Thanks Coach.

Comment #344 - Posted by: jon h at November 4, 2007 4:10 PM


3 rounds
50 squats
21 pull ups
21 ring dips
10 cleans @ #135

M.u. is really frustrating me. Could do them in college, (30) years ago, but not now. Feels like a mental thing. Determined to make this happen.

Age groups in Crossfit games?

Comment #345 - Posted by: davidorr at November 4, 2007 4:12 PM

m/32/175 lbs
Nasty Girls
P.R. by ~2:34 plus last time were assisted m/ups.
M/UPs this time: at gym. rings at lower lip. without assistance, but couldn't go to full lockout at bottom.

Comment #346 - Posted by: ggdillon at November 4, 2007 4:15 PM

Squats = As Rx'd.
Muscle Ups = No rings. Sub'd pull ups & dips.
Hang Pwr Cleans = 95x10 (straight thru)
= 115x10(two sets; 6 & 4reps)
= 125x10(four sets; 3, 3, 2, & 2 reps)

15:40 min

Comment #347 - Posted by: MIKUTA at November 4, 2007 4:24 PM

First time to do "Nasty Girls"

subbed 3 pu's and 3 dips for 1 MU

otherwise as rx'd



Comment #348 - Posted by: Tim Hamilton at November 4, 2007 4:29 PM

3 Rounds
50 Squats
15 Dips
105# Hang Cleans

Comment #349 - Posted by: dyagg at November 4, 2007 4:31 PM

Holy crap, Corson, nice job!!

Comment #350 - Posted by: gaucoin at November 4, 2007 4:35 PM


sub'd 3 pu's and 3 dips for mu's
otherwise as rx'd


Comment #351 - Posted by: cancs at November 4, 2007 4:35 PM

140lbs, 30 yrs old, male


sit start Muscle ups otherwise as Rx'd

Comment #352 - Posted by: chull at November 4, 2007 4:38 PM


OK, time for some shame.

CFWUx3(no dips/pullups)
50 squats (all sets broken)
14 dips
14 pullups (mostly negs, but 5-6 real ones)
10 reps 55# hang power snatch (because I'm a moron and misread the wod :)

Here's the kicker: 34:01
Holy crap, I've got a lot of work to do
You guys and gals inspire me

Comment #353 - Posted by: BrettL at November 4, 2007 4:41 PM

sub'd 21 pull ups and ring dips for m-ups and 95#. 27:29.

Comment #354 - Posted by: sam p at November 4, 2007 4:41 PM

First WOD finally doing Muscle-ups. Had a bit of a walk from rings in the garage to weights in the basement, could have shaved a bit of time off.

Comment #355 - Posted by: jef at November 4, 2007 4:45 PM


as rx'd except 2# shy on cleans (133#) due to kilo bumper plates
MU's mostly singles
HPC's mostly triples and doubles


Comment #356 - Posted by: ScottH at November 4, 2007 4:45 PM

BW 70kg

as Rxed

Squats to Dynamax Ball
Kipping MUs
60kg H PC

Comment #357 - Posted by: Adc (CrossFit Sydney) at November 4, 2007 4:45 PM

As rx'd 18:06. First set of mu's I did five, then jumped through transition on last two. Second set I did two then jumped through the last five. Third set I jumped through all seven.

Comment #358 - Posted by: ZMAN at November 4, 2007 4:50 PM

Went to TX Renaissance Festival today, then came back to meet up with a modified "Nasty Girls."

WU: Dog walk, CFWUx3

WOD: 13:29 - sub jumping MU, but getting better, and 5gal bucket full of water cleans (didn't feel like driving to gym after 3.5hrs on road). A fun workout!

My girlfriend is doing some CF work outs with me, which is really great! She did 3 rounds of 30 squats, 7 jumping pullups, 7 jumping ring dips, and 30 swings.

Hope you all had a great weekend.

Comment #359 - Posted by: James at November 4, 2007 4:51 PM

As Rx'd
Time: 9:51

Comment #360 - Posted by: Breck at November 4, 2007 4:59 PM

Speal, good work. I thought I might be able to edge you out on this one given that the cleans are bodyweight for you, but then you got me by a good 38 seconds.

Comment #361 - Posted by: russ greene at November 4, 2007 5:02 PM


Ouch and Ouch. I did my first two muscle-ups ever today. Have been working on them for the past 3 months.

as rx'd:
14:55 (had three people working out and one set of rings... so we all subbed 3 pull-ups and 3 dips per muscle-up and pushed each other through)

A shout out to one of my workout partners Lipp who also did his first muscle-up ever today!

Comment #362 - Posted by: Neags at November 4, 2007 5:14 PM

50 squats
11 PU
10 Jumping PU
21 Jumping Dips
10x95 Hang Power Clean

50 squats
11 PU
10 JPU
21 Dips
10x95 HPC

50 squats
9 PU
12 JPU
21 Dips
10x95 HPC

Comment #363 - Posted by: Adam G at November 4, 2007 5:14 PM

Combined time 58:25
we subbed 20 assisted pullup and 20 assisted dips for the muscle ups, and reduced weight on the hang power cleans - first time at nasty girls, first time at hang power cleans.

Comment #364 - Posted by: tjwoody at November 4, 2007 5:16 PM


as rx'd 12:12
MUs first round unbroken, rest all singles.

Comment #365 - Posted by: Steely at November 4, 2007 5:21 PM


Assisted M/U's (rings low enough to allow for legs to help push when tired)
115# HPC

Not particularly happy with time, as I felt wiped out today (slacked off on diet, so that's the price I pay I guess). Some very good times posted by all: good work crew!!!


Comment #366 - Posted by: Allan Luomala at November 4, 2007 5:25 PM

as rx'd = 16.54

My muscle ups are broken. I need to put some tape on the rings to hold my false grip on the way down. Any recommendations? The tape in toronto was perfect.

Comment #367 - Posted by: Jason Ackerman - Albany CrossFit at November 4, 2007 5:26 PM

got my first muscle-up today! i'd been stringing the rings up from the chinning bar in my doorway, today i took 'em up to the park and slung em from the high bar there-- got it on my first try. seemed much easier to be able to string them higher.

anyway, got 7 in all, one at a time. feels good. next up: consecutive hspus!

Comment #368 - Posted by: bklynsteve at November 4, 2007 5:29 PM


subbed 2 ring dips and an L sit x7 for muscle ups....just cant do them yet.

115 lbs for the hang clean


Comment #369 - Posted by: bdm at November 4, 2007 5:37 PM


-115lbs for hang cleans
-21 pullups and 21 dips for 7 muscle ups


Comment #370 - Posted by: m bliss at November 4, 2007 5:37 PM


First time "Nasty Girls" - after careful evaluation decided to go with the following:

3 rounds for time of:
50x squats
7x 3 strict pull-ups/3 bar dips
10x 95 lbs. Hang power cleans

Time: 23:30

Comment #371 - Posted by: crazyXgerman at November 4, 2007 5:39 PM

Crossfit Mississippi
50 squats
21 pull ups/21 dips for 7 muscle ups
60 K cleans

50 squats
18 pull ups/18 dips for 6 muscle ups
40 K cleans

Comment #372 - Posted by: Parks at November 4, 2007 5:41 PM

Ok, so got antsy and went and worked out:

1 set Tabata Push Ups

x20 Incline Sit Ups
x20 Medicine Ball Reach
x20 Medicine Ball Twist

1rnd (I got tired ><)
x50 Squat w/ 135lbs
x10 bar muscle ups
x10 Hang Power Clean w/ 135lbs

I'm just a tad sore...

Comment #373 - Posted by: Christopher Meyer at November 4, 2007 5:43 PM

17:51 rxd except not getting consecutive mu's. I cant keep the false grip after coming down. have to touch floor and re-set grip. any advice for this?

I am singing the PFT blues too, Crossfit has sparked a lot of interest at my Dept. as well. Just keep leading by example, your BC's wont be able to stop such a great tool for the fire service. Let me know if you design any "Fitness Deviant" t-shirts, I'd buy one.

Comment #374 - Posted by: leif lake at November 4, 2007 5:44 PM


CFWU (samson stretch, sits, and back ext.)

50 squats
(3 pulls/3 dips = 1 m/u or 6 jpulls/3 dips = 1 m/u)
135# cleans (10 reps)


Was proud of the fact that my first 10 "m/u"s were 30 strict pulls.

Comment #375 - Posted by: SPB at November 4, 2007 5:54 PM

2 rounds completed - I'm coming down with something - hopefully not the flu.

12 min

80lbs for the HPC, ring pull ups and dips for the MUs.

Comment #376 - Posted by: clembrewer at November 4, 2007 5:55 PM

kk kk kk kk kk kk
Mah' BTB gurlllzzz! Hehe the really funny part is knowing that 2 of them are married. Aaahhh but WHICH two??? ;)
You Go! JillyGee, Stacy & Melissa! I LOVE knowing exactly how hard you work for those hard bods. And that TReX helped you come up with that CrossFitilicious bizness lol.

Now as for the actual workout, my FIRST official occasion to give NG a shot, even tho yes, it was the first video I saw (hhmm actually through BTB bootcamp) that made me want to crossfit, 5 months ago.
TIME: 10:36
I did 3 muscle-ups ea round and only 55lb cleans, but I'm a-okay with that as a starting point! ;) I'm a semi-nasty girl! HAHA
(holycrap I just don't EVEN want to think about 95lb cleans)

Comment #377 - Posted by: Kath Knox at November 4, 2007 5:57 PM

Hey Leif, I happen to work with Jake for NWFD. I gave a great prestentation to my PFT team and it looked like things may go in a positive manner. no luck. let me know if you or anyone else wants my presentation to use.

Comment #378 - Posted by: BCastilloAZ at November 4, 2007 6:02 PM

3 rounds for time of:
50 Squats (unbroken)
7 Muscle-ups (subbed 14 ring pullups (broken) and 7 ring dips (1st and 3rd sets unbroken)
135 pound Hang power cleans, 10 reps (subbed 95#, unbroken)
BW 178
Time 28 minutes. Lost a lot of time moving from from back of house to front to get to bar setup, and back. Also had to switch out of 115# to 95. 95 was plenty, but next time up the weight to 105.

Comment #379 - Posted by: blades at November 4, 2007 6:13 PM

CFWU (plus some work on HSPU)
"NASTY GIRLS" - scaled 115# vice 135# hang power cleans; 9 ring dips + 21 pull ups vice muscle ups. 29:03 (ring dips unbroken, everything else broken up)

Comment #380 - Posted by: RB at November 4, 2007 6:20 PM

Close to the Rx:

3 rounds for time
50 squats
7 Muscle-ups w/ a bit of a jumping assist
85 lbs HPC, 15 reps


Also big props to my brother today for his first muscle up(s)!

Comment #381 - Posted by: Gin Crazed at November 4, 2007 6:24 PM

CrossFit Mississippi

Subbed 21 pull-ups and 21 dips for 7 MU's

Comment #382 - Posted by: B. Rhaly at November 4, 2007 6:24 PM

Forgot to mention my warmup was 3.25 hour golf round, walking and carrying. Smoked tonight.

Comment #383 - Posted by: blades at November 4, 2007 6:27 PM

Moving pretty slow tonight. Subbed 95lb hang power cleans. Haven't done mu's for a long time, and the last 7 were brutal.


Comment #384 - Posted by: mas at November 4, 2007 6:27 PM


pullup to hopping through the transition on the muscle up
2:47 faster than last time. getting closer.

Comment #385 - Posted by: a noble at November 4, 2007 6:32 PM



no place to do MU at my gym today
subbed 21 dips and 21 pullups per round

Comment #386 - Posted by: FLOSI at November 4, 2007 6:32 PM

Only sub of 95# for HPC, took 14:30. First time with this workout.

Comment #387 - Posted by: Rico at November 4, 2007 6:39 PM

#342 Maximus, congratulations, that's a great accomplishment and one to which I aspire.

Comment #388 - Posted by: doodlebug at November 4, 2007 6:39 PM

13:04 - assisted MUs

Previous = 15:05 - subbed: 3/3 dips and PU for MU
Previous = 23:00 - subbed: 3/3 dips and PU for MU | 115 lb cleans

Comment #389 - Posted by: ChadC at November 4, 2007 6:41 PM



subbed 4/4 dips PU for MU...need to buy rings

Comment #390 - Posted by: kingofbattleusmc at November 4, 2007 6:52 PM


15:39. 95# HPCln; 21 pullups and dips for the MUPs. Got a neat 2" burn across the inside of my wrist (woodstove 1, Lynne 0) which precluded attempting MUPs.

Comment #391 - Posted by: Lynne Pitts at November 4, 2007 6:57 PM

The urge to create life is powerful in all living things - humans being able to recognize those features associated with fertility is clearly a necessity for survival. Getting all wrapped up about it and calling names - just say no.

Classy it wasn't - but this isn't a forum of classy, it's a forum of reality. Seems a thick skin is required.

I'm so far behind on WODs I do mostly the ones I need to the most and can fit into my schedule - but I did Karabel (Karen/Isabel), as per last week's video:

10 rounds for time of:
3 x 135# snatch
15 x 20# wall ball shots

What a beast she was, left me sweating, breathless and weak in the knees ... again.

I could cut a minute off of my time just by doing the wallball shots against a better target - used a 4x4 post, too skinny, too unstable, didn't get any return bounce, not pretty.

The soreness today (posting 24 hours later) is intense; and that amazes me about this program. I've never experienced this kind of soreness after two weeks of consistent training on any other protocal, much less 10 months (as I'm experiencing it now with Crossfit).

Leading command PT tomorrow, using a routine from my cert which I realized recently was part of "Annie R U OK?"

Comment #392 - Posted by: Apolloswabbie at November 4, 2007 7:01 PM

First time with this WOD...15:54.

Tragic first MU story. Don't have a place in my garage (pullup bar rings are usually on is too low for MU) so I tried putting the rings through motor pulley joist in the garage. I forgot that putting both straps that close at the top will not allow a press out at the top of the muscle up. SO...I pop out of the pull up portion and transition right through and go to press out with jubilation and triumph...only to be stopped by my shoulders pressing into the straps which are both hanging together through the same small point. Had to switch the rings back to my pullup bar and finish the "Nasty Girls" tapping my feet on the way up (too close to the ground). Not as satisfying, but I will be going to the hardware store soon I think. At least I now have the confidence that I CAN do a MU!!

Comment #393 - Posted by: Joel B. at November 4, 2007 7:09 PM

20:07 with jumping muscle ups and 95 pound cleans.

Comment #394 - Posted by: Rick M. at November 4, 2007 7:14 PM


Sub'd 28 PU/28 Dips for MU. Also, forgot these were hanging power cleans, did them off the ground instead.


Comment #395 - Posted by: Svor at November 4, 2007 7:18 PM

2 rds in 18:00
3X1 dips/pu's, 115 cleans

Comment #396 - Posted by: Redding Mark S. at November 4, 2007 7:19 PM


wod as rx'd
had to do jumping muscle ups


Comment #397 - Posted by: sam lewis at November 4, 2007 7:26 PM

Age 51/BW 250# "NASTY GIRLS". Subbed 30 pullups/30 dips for muscle ups each round and SA snatches w/55# "big bar" for hang cleans (10/side each round). Pullup sets and snatches broken, but finished. 36:04. Then hit mountain bike for an hour of trail riding.

Comment #398 - Posted by: stan k at November 4, 2007 7:28 PM

Thanks Geoff, you too!

Comment #399 - Posted by: Rob Corson at November 4, 2007 7:28 PM

95 lbs


Comment #400 - Posted by: alex at November 4, 2007 7:29 PM

Had to scale down to 95 for the hang power cleans,
Subbed muscle-ups with pull ups and dips (1-3 ratio) started kipping at 20 on first set for pull ups and 15 on first set for Dips
37:40 whew

Comment #401 - Posted by: Aaron Peters at November 4, 2007 7:38 PM

Vague CFWU
-MU with 3x28 dips + chins (pulled neck)
-hang cleans 95# (back still sore from Friday!)

Comment #402 - Posted by: kik11n at November 4, 2007 7:40 PM

forgot to mention....
HR for interest:
164 AVG
183 MAX
12mins in Z3
3mins above Z3

Comment #403 - Posted by: kik11n at November 4, 2007 7:42 PM


breakfast: run 45 minutes = 6 miles

3 rounds for time of
50 squats
7 ring muscle-ups
95# hang power cleans
time = 12:43
rings were hung just out of reach of kneeling position, got 2 in a row at first; the rest were singles)

post: playing and winning rec league bball game

post bball:
went back to the gym to see if i could get a better time.
time = 12 mins even

woo! damn, all i gotta say is.... 2 WODs in 1 day is a surefire way to get the biggest appetite in ever! hehe - imma go eat about a bushel of broccoli now. Rock on CrossFitters!

Comment #404 - Posted by: cleverhandz at November 4, 2007 7:43 PM


3 Rounds of:

50 SQ off Medicine Ball
21 Ring Dips
21 Ring Pull Ups
10 Hang Power Cleans @135#


Comment #405 - Posted by: Stewart at November 4, 2007 7:45 PM

Russ, nicely done to you as well. Keep up the solid times.

Comment #406 - Posted by: Speal at November 4, 2007 7:47 PM


Sub: 3 pullups & 1 ringdip for 1 Muscleup
time = 15:41

Comment #407 - Posted by: Brian V at November 4, 2007 7:54 PM

male 19 year old 165 lb

time 19:50 with 95

Comment #408 - Posted by: alex at November 4, 2007 7:55 PM

M 27/150lbs

Decided to do GI Jane today instead.

9 min 20 seconds. The bar was about 7 1/2 feet instead of 8 ft, so a little easier than it was supposed to be, but I'm also pretty short too.

Comment #409 - Posted by: Tee-Sang at November 4, 2007 8:00 PM

Haze grey and underway on one of the west coast's mighty cruisers. I had to sub a little bit due to working out in what amounts to a closet.

3 rounds:

50 squats
7 sets 4 Pullups 4 dips
10 100# Dumbbell Swings (two handed)

12 mins 10 secs.

I'm only on this ship TAD. As I started my CF-warmup, another guy in the closet looked at me, nodded, and said, "you crossfitting?"

Talking to him afterwards, it turns out he was dropped from BUDs. I guess the SEALs call the girls workouts "warrior cries".

Comment #410 - Posted by: caliswo at November 4, 2007 8:15 PM

#324 Barry

You definitely said something. Indeed.

#328 Jim D
Glad you're back. Nice time. I'll try and keep up but I'm still five minutes behind.

Comment #411 - Posted by: jon h at November 4, 2007 8:25 PM

Played 4 on 4 full-court basketball for two hours and thought that might count as a warm-up tonight.

Nasty Girls
3 rounds for time
50 squats
7 muscle-ups (subbed 2x pull-up & dip per MU)
10 x 135# Hang Power Clean (scaled to 115#)

Total Time: 20:33

Comment #412 - Posted by: TripMN at November 4, 2007 8:28 PM


11:29 rx'd

Comment #413 - Posted by: Steve N. at November 4, 2007 8:28 PM

50 squats
135lb HPC
did 10 pull ups 7 ring dips

22:24 but i forgot to start my clock until after the first set of squats so with penalty I'm taking an official time of 24:24.

I was really just that excited to start the workout:)

Last thing I know the conversion is 3pull-ups 3dips but hey...only my third workout. I'll take it.

Comment #414 - Posted by: average joe at November 4, 2007 8:46 PM

d - 29m/175

9:25 as rx'd...full extension/hands turned out at bottom of each mu

j - 33f/125

14:52 - sub's 3:1 pullup/dip, 85# cleans

Comment #415 - Posted by: dmarsh at November 4, 2007 8:56 PM

20:17 and I replaced the 135 Hang power cleans with 95 pounds. Still have to master it in a hang position

Comment #416 - Posted by: Kajan at November 4, 2007 8:57 PM


50 squats
7 MU- feet hanging on the ground, pushing as little as possible, and slow neg. reps back down
95lb HPC

the MU, even with using feet, were insanely hard. Also, first time bringing the rings to my school's Rec. awkward...

Comment #417 - Posted by: newman at November 4, 2007 9:02 PM

20:45...21 pullups dips;115# HC

Comment #418 - Posted by: ecp2 at November 4, 2007 9:06 PM

sub pullups/dips x4

Comment #419 - Posted by: Wade at November 4, 2007 9:29 PM

M 36 5'10" 161.5#

:s/muscle ups/assisted pullups + chair dips (x4)/
:s/135# barbell/2x30# dumbbells/

22:27, HR: 161 avg, 176 max

Comment #420 - Posted by: Apollo Lee at November 4, 2007 9:47 PM

crap i got filtered
ok first time nasty girls yay
so all my subs:

1st rd-
50 squats
4 pu(52lb assist on gravitron)+ 4 dips (bw) x 7
50 lb hpc x 10

2nd and 3rd rds-
50 squats
3 pu(52lb assist on gravitron)+ 3 dips (bw) x 7
55 lb hpc x 10

for a time of 42 minutes. phew it took forever

so for the hpc's it felt like I was doing them wrong because I rose up on my tippy toes trying to pull the bar up and flip it. so i figure its one of three things: I'm still too weak and need to lower the weight; I am not squatting enough at the start of the clean to get enough driving power; or I'm not squatting enough at the end of the clean to really get under the bar and push it up. comments, ideas, suggestions? thanks
good fun!

Comment #421 - Posted by: sarah at November 4, 2007 10:32 PM

This is my first post, I've been lurking for a couple of weeks.
Today was the first WOD I actually attempted, albeit I did the scaled "puppies" workout. 3 rounds of 20 squats (probably should have up'd that number to 30...), 10 assisted pull-ups, 10 assisted dips, and 10 hanging power cleans at 30#.
It was my first time doing any of the power lifting moves, I think my form was okay, but I also think I should probably find a CF trainer to show me proper technique - the videos help, but personal critique would be best... anyone in the Fullerton, CA area?
Thanks for the picture - definately motivating - I want to look like that, strong women rock!
7 hours later and my arms still fell like jelly... I *love* this!

Comment #422 - Posted by: Lily Girl at November 4, 2007 11:06 PM

subbed pullups and dips for muscle ups.

Comment #423 - Posted by: jassch at November 4, 2007 11:45 PM

3 rounds of

50 squats
8 pullups
8 dips
10 hang power cleans, 40 kg


Comment #424 - Posted by: Addey at November 5, 2007 12:08 AM


First off...Wow ladies and thanks for sharing.

Felt strong today. As rx'd w/ one modification. 95 # cleans verse 135.


Comment #425 - Posted by: Koebbe at November 5, 2007 12:10 AM

I almost forgot. I'm stil subbing 3 pullups and 3 dips for one muscle up. Man I can't wait until I can do the muscle ups on the bar. I actually got my first attempt to center chest but was just unable to get the elbows up at that point for the press up. One more quarter of WODs and I'll be doing it!

Comment #426 - Posted by: Koebbe at November 5, 2007 12:12 AM

Day behind, did this one on 11/05
Warmup - 5 min. exercise bike + 2 rd. mod. CFWU
WOD - 25:45
3 rd. for time
50 air squats
7 sets of 3 PUs/3 ring dips (sub'ed for 7 MU)
10 Hang PCs, sub'ed 115 for 135

My first "Nasty Girls." Sub'ing pullups and dips for MUs may take time, but I haven't mastered MUs. I'm working on them.

Comment #427 - Posted by: MP at November 5, 2007 2:03 AM

subbed pullups and dips (x3) for MU's
45kg hpc's


Comment #428 - Posted by: bcf at November 5, 2007 3:23 AM

28:37 with 50kg HPC

Very tiring indeed. Was rather disgusted with my time. Looks like my alcohol consumption and diet over the weekend took its toll. Again!

Comment #429 - Posted by: bladeboy at November 5, 2007 3:23 AM

Forget to add - subbed 4 pull ups and 4 dips for each muscle up. Decided to go the bigger ratio.

Comment #430 - Posted by: bladeboy at November 5, 2007 3:25 AM

28:00, approx. Subbed 4 pullups 4 dips for MU (jumping). 65# on hang power clean for first 4, then 45# for the rest.

Comment #431 - Posted by: Kira at November 5, 2007 3:30 AM


subbed 3 pullups 3 dips for MU
135 on cleans


Comment #432 - Posted by: Sully at November 5, 2007 4:10 AM

first time doin crossfit completed "nasty girls" in 19:50. couldve been better, had to sub pullups and dips for muscle ups at 4/4 per muscle up. not bad for the first time.

Comment #433 - Posted by: nick c at November 5, 2007 4:19 AM

13:05 (40kg HPC)

First time with all real muscle-ups.

Comment #434 - Posted by: Mary Ann at November 5, 2007 4:21 AM

19:32 (62kg HPC)

I got my first 2 real muscle-ups today! The rest were jumping.

Comment #435 - Posted by: Woody at November 5, 2007 4:23 AM

Nolan: 14:15 as rx'd (All MU's unassisted!)
Danny: 14:33 all MU's assisted w/ chair
Chris: 21:52 sub'd 3 ring dips and 3 PU's for MU's

Danny and Chris did great today, a little more work on strength and they'll have the MU!

Comment #436 - Posted by: nolan at November 5, 2007 4:30 AM

Tom m/46/180

Practiced OHS and Snatches first (to #80), closing with 2 sets of 8 of each.

2 rounds of 50 squats, 15 pu, 15 ring dips, 10 hang power cleans @ #80


Nat m/9/60
3 rounds 50 squats, 15 pu, 15 bar dips, 10 power hand cleans @ 25

19:34 ... a gravity (and motivation) challenged day.

Chris rowed tabata intervals instead.

Comment #437 - Posted by: TomF at November 5, 2007 4:33 AM

as Rx'd 13:10

Comment #438 - Posted by: jamienoki at November 5, 2007 4:42 AM

Nasty Girls as rx'd.
Squats and hang cleans (135#) both unbroken sets.
Muscleups: 7/4-3/3-2-1-1
Probably could have been under 10:00 if my M/UPs had been better. Next time...

Comment #439 - Posted by: Drew at November 5, 2007 4:49 AM

Oh Nasty!

Subbed 3+3 pullups and dips for muscle ups. Tried 60k bar for hang power cleans, managed four reps and dropped down to 50ks for health and safety reasons!

Worked up a good sweat in my garage with this one.

Time 17:17 mins

Comment #440 - Posted by: BarryT at November 5, 2007 4:50 AM

scaled to:
50 squats
25 pullups
25 dips
10 95#HPC

2 rounds

~25 minutes and it almost killed me. i'm way out of shape

Comment #441 - Posted by: benji at November 5, 2007 5:12 AM


This one is humbler with a fitting name. I scaled the MU's down to 2 PU/2 Dips and the HPC down to 115#. Reading that everyone else used 3 or even 4 pullups/dips per MU makes me feel like a bum. Part of the beauty of this community. I'll go make up the difference after this post.

Scaled: 22:25

Comment #442 - Posted by: Casper at November 5, 2007 5:15 AM

Fantastic! Best pic yet... love 'dem girls. The workouts a killer. Keep 'em coming. Don in Timmins, On. Canada.

Comment #443 - Posted by: Don at November 5, 2007 5:16 AM

M 48 70"175

"Nasty Girls"

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

Compare to 070321

50 Squats
7 Muscle-ups sub 28 pull-ups & 28 dips
65 pound Hang power cleans, 10 reps


Comment #444 - Posted by: Louis Herrera Jr. at November 5, 2007 5:44 AM

as Rx'd 15:31

Comment #445 - Posted by: TomO at November 5, 2007 6:01 AM

21:12 as RX'd
The Cleans and muscle-ups killed me.

Comment #446 - Posted by: Shawn M at November 5, 2007 6:14 AM

time: 10:00 min
At 8,000 ft. need work on mu

Comment #447 - Posted by: dan325tabra at November 5, 2007 6:21 AM


"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups SUB 28 assisted pull-ups & 28 assisted dips
135 pound Hang power cleans, 10 reps SUB 111 pound


Comment #448 - Posted by: KEL at November 5, 2007 6:23 AM

28/m/170 5'6"

sub'ed 135 cleans for 115
jumping muscle up on 2nd and 3rd rounds


Comment #449 - Posted by: james_c at November 5, 2007 6:41 AM



WOD as rx'd



Comment #450 - Posted by: Travis H at November 5, 2007 6:45 AM

sub 4pu/4dips

80 seconds slower than last time

Comment #451 - Posted by: jpf at November 5, 2007 7:36 AM

11:30 Scaled

Cleans @ 90lbs
7 Pull-ups and 21 Dips for each Muscle Up

Comment #452 - Posted by: Chris B at November 5, 2007 8:09 AM

Colorado Springs

9:58 as RX'd (New PR)

Knocked 17:02 minutes off of this since doing this workout in March. Last time we did this 3/27/07 was the first time I ever performed a muscle-up since starting Crossfit back in July of '06. I have missed maybe 10 workouts since I started and have been RX'ing all workouts since about March '06 I would say. Unassisted handstand pushups with head to floor and muscleups were the toughest skills to master IMO. I have seen amazing results and will continue pushing.

I compiled my times from the last years Crossfit games totals on the hopper, Total, and the run. The run was the only thing I had guestimate at and I gave myself a 3 minute range on the run based on my normal times. Based on my scores, I would have placed between 6th and 9th place.

Keep it up everyone, old, young, weak or strong! Don't allow yourself to make excuses for compromising time, form, or weight. Keep pressing for full RX and you will excel!

3,2,1 Go

Comment #453 - Posted by: Brent "Manimal" Maier at November 5, 2007 8:26 AM



Sub 105# cleans, 21 PU/21 dip

This was another of those sneaky ones. Looked not bad, but doing it hurt (good). I'm going for sub 15 next time around.

Comment #454 - Posted by: climbonadime at November 5, 2007 9:11 AM

subbed 28 pull ups and 28 dips for each round of 7 M.U.

16 min

Comment #455 - Posted by: Deli at November 5, 2007 9:16 AM

WU .5 mi walk and then 400meters x 4 w/ 2 min rest

Comment #456 - Posted by: TJF at November 5, 2007 9:29 AM



Subbed 115 on the cleans.

Comment #457 - Posted by: JTK at November 5, 2007 9:30 AM

Still can't do a muscle up. Had a spotter hold my legs (which made it faster).
Only 115 on the cleans.

Comment #458 - Posted by: Colt45 at November 5, 2007 9:48 AM


Sub 3/1 for muscle ups, all else Rx'ed


was really hoping for under 15 min. still a 50 sec. PR

Comment #459 - Posted by: Emill at November 5, 2007 9:55 AM

Sub'd 21 dips & pullups for MU's

AL (115lb clean): 18:41
Ryan (95lb clean): 12:43
JJ (115lb clean & jumping PU's last 2 sets): 13:28

Comment #460 - Posted by: UKKrew at November 5, 2007 9:57 AM

Subbed muscle ups with 21 pull ups and 28 dips.
Subbed hang power cleans with 50 kg (110 pounds).


Comment #461 - Posted by: Tom-Filip M/22/170 cm/75 kg at November 5, 2007 10:00 AM

scaled the cleans to 105#
subbed 3 dips & 3 PUs for muscle-ups


Comment #462 - Posted by: headonkey at November 5, 2007 10:11 AM


Had to do this a day late (Monday) as i had the kids all day on Sunday while wifey shopped for Christmas...God love her!

WU - 800M jog - 3 rounds in 23:38

Subbed 21PUs and 21dips for Muscle-Ups
Scaled weight down to 95# 1st round and 115# second and third rounds.


Comment #463 - Posted by: Sparky at November 5, 2007 10:17 AM

How is a hang power clean different from a hang clean? I cannot tell from the videos.

Comment #464 - Posted by: DevilDog Rob at November 5, 2007 10:26 AM

9:10 did bar MU, no rings.

Comment #465 - Posted by: SDG at November 5, 2007 10:28 AM

Did a Helen instead, with bodyweight rows and 35 lbs kettlebell as subs....supposed to play hockey tonight, but that is out now. Will try the nasty girls today, perhaps...

Comment #466 - Posted by: layman at November 5, 2007 10:40 AM

3 rounds for time of:
50 Squats
21 Dips/Ups
135 pound Hang power cleans, 10 reps


Comment #467 - Posted by: twood_33/202/71 at November 5, 2007 10:41 AM

Subbed 21 pull-ups and 21 dips rest as rx'ed

Comment #468 - Posted by: Luca Z. at November 5, 2007 10:59 AM


12:25. Nailed all the muscle-ups but did all hang power cleans with 95 lbs. Next time, I'll use 105 or 115.

Comment #469 - Posted by: Scotto at November 5, 2007 11:03 AM


sub'd practice muscle up's off boxes and 40 kg cleans.

Comment #470 - Posted by: OPT Mommy at November 5, 2007 11:05 AM

subbed pullup/pushup and 95lb hang power cleans.

in other news, i added 5 situps and took 20 second off my run time on the APFT. YAY!

Comment #471 - Posted by: Andrew P at November 5, 2007 11:18 AM

Crossfit Kittens! Meeoww

Great pic: Classic & clever. You really captured each one of them.

Comment #472 - Posted by: InfidelSix at November 5, 2007 11:22 AM



Comment #473 - Posted by: rcurriejr at November 5, 2007 11:25 AM

CFWU x3 ( did push ups for Pull ups and did HSPU and hang power cleans with an oly bar extra)

sub'd muscle ups for 4 PU and 4 ring dips.

Time: 21.29

Not very pleased with the result. The technique of the HPC came way to late.

Next time I've got to do this one under 20!

Comment #474 - Posted by: onefinesuri at November 5, 2007 11:31 AM

32 yo, 230 lbs.

almost as RXed in 28:30

did 5 bar muscle ups, then my right wrist started hurting so finish with 3 to 1 ratio for pull ups and dips for the rest of the workout. felt good on hang power cleans, but last set was sloppy. First two sets were shoeless, them the gym monitor came by and told me I had to wear them. With sneakers on, i tended to roll forward when I pull the weight up, and I could feel the strain in my calves. Other than that, good workout.

Comment #475 - Posted by: j-seal at November 5, 2007 11:45 AM

best pic ever

Comment #476 - Posted by: judo at November 5, 2007 11:48 AM

WU-burgener, joint mobility, samson, OHS, janda situp, double-unders

21 pull-up
21 dips
10 90# power cleans


jumping pu's halfway thru second round. better but still need work on pull-ups, also form on OL's. Still a little nervous about getting under the weight, I should have been doing 120# for my body weight.

m 28 156

Comment #477 - Posted by: Ted C at November 5, 2007 11:55 AM


No time for CFUW,
Bar muscle ups were broken 3/2/2, all else unbroken.
16 mins

Comment #478 - Posted by: davej at November 5, 2007 12:00 PM


Did this today because i surfed all day yesterday. this was my first nasty girls.

50 squats

21 pullups and 21 dips instead of MU.

115lbs hang clean


feeling a little off today. next time should be better.

Comment #479 - Posted by: Ren at November 5, 2007 12:03 PM


slower than my last two times, but lots of transition time. Squats went slower but mostly unbroken...couple pauses here and there...need to push the pace on those.

Bar MU: unbroken, 6/1, 4/3

Cleans: 5/5, 5/5, 3/3/3/1

Grip on cleans was limiting. Sleeves didn't turn on the crappy bar making it even more grip tiring.

Followed up with bag work.

Comment #480 - Posted by: kramer at November 5, 2007 12:11 PM

42yom / 147 made up on 11/5/07

12:24 as rx'd (Bar MUs)

Grip for HPC was shot had to break last set into 2's

Comment #481 - Posted by: mhlane at November 5, 2007 12:12 PM


20:35 subbed 3 pullups/3 dips for each muscle up

Played a few hours of paintball which had a lot of springing, so I did this workout a day late instead of prescribed workout.

Comment #482 - Posted by: Corey at November 5, 2007 12:26 PM

19:55 as rxd.


Comment #483 - Posted by: Bill Stock at November 5, 2007 12:34 PM



Sub'd 21 PU/Dips for MU's and used #115 for HPC's. I didn't feel good today, felt exhausted after round two.

Comment #484 - Posted by: AckFit at November 5, 2007 12:46 PM



50 squats
21 pull-ups/21 dips (sub for muscle ups)
135 lb hang power cleans

Need to work on bar muscle-ups to get at least one round in. Ended up having to wait on dip station a couple of times at local Y which slowed me down a little.

Been watching the postings for several months now (1st time posting) and doing the rx'd WODs on weekdays during lunch on a serious basis since March 07. That's when the local Y finally expanded and got some space, but not any extra equipment like several of us asked for...but its a BIG difference.

Comment #485 - Posted by: "O" at November 5, 2007 12:55 PM

I messed up and did all cleans from the ground instead of high hang.

89kg 25 M


Comment #486 - Posted by: Leon at November 5, 2007 12:58 PM

185lb 26yo male

Scaled weight down to 115lbs for the Hang Clean. Muscle ups we're started from a squat position.


Comment #487 - Posted by: Webb at November 5, 2007 1:03 PM


did 3 dips then 3 PU 7 times each per set. Not sure if it is better to do 21 dips then 21 PU so i tried it this way. It enabled me to do actual PU as opposed to Jumping PU.

All else as Rx'd.

Comment #488 - Posted by: tj mahl at November 5, 2007 1:04 PM

As RX, muscle ups on bar 16:02
#331 EJ we did identical workouts!

Comment #489 - Posted by: Jesse at November 5, 2007 1:12 PM

BW 168 Subbed 4 PU and 4 Bar dips for each muscleup Total time 29:15 min

Comment #490 - Posted by: Neeraj at November 5, 2007 1:16 PM


5 mins of rope jumps to wu

1st time doing "Nasty Girls" and I liked it!

I did one real mu then had to do rest with a slight jump to get started.


Comment #491 - Posted by: Adam W at November 5, 2007 1:36 PM

Scaled muscle up to 2 pu/dips, due 5 day stomach virus layoff.


Comment #492 - Posted by: jwm at November 5, 2007 1:54 PM

bwt 245 age 32

50 squats to dynamax ball (broken two sets)
7 sets of 3/3 of pu's and dips
10 135 lb hang power clean (6/4 7/3 10)

pr of 24:08

Comment #493 - Posted by: brian t at November 5, 2007 1:56 PM


Nasty Girls:

Comment #494 - Posted by: HAMMER at November 5, 2007 1:59 PM


First "Nasty Girls", modified w/21 each of band assisted pullups & dips, 20kg HPC


(still feeling the 10 squats/driveway I did while taking my youngest trick-or-treating; we went to WAY too many houses!)

Comment #495 - Posted by: cynthiaj at November 5, 2007 2:11 PM


50 squats
21 pullups/21 dips
10 135# Power Cleans


Comment #496 - Posted by: bylam at November 5, 2007 2:24 PM

Did this one immediately after Monday's wod:

Had to scale down to 115# HPC's mid way through set #1 & sub'd MU's to 3/3 pulls & dips.


Comment #497 - Posted by: Travis from Reno at November 5, 2007 2:27 PM

Jeff @ home
Full ext. MUs
7 straight thru then singles
Squats to ball

Comment #498 - Posted by: JEFF AND CHARITY at November 5, 2007 2:29 PM


50 sqt
21 kipping pu's (no dips, shoulders shot)
10 x 115lbs hang power clear (grip too weak for 135)


Comment #499 - Posted by: Ryan at November 5, 2007 2:42 PM

Since this was my first time doing any muscle-ups at all, I don't feel bad scaling it back to 5 muscle-ups per round.


Comment #500 - Posted by: Jeff G at November 5, 2007 2:42 PM

subbed 21 pull-ups and dips for each of the 7 MUs, scaled to 95# HPCs


Comment #501 - Posted by: JENNY O. 36F/130# at November 5, 2007 2:55 PM

13:11 with muscle-ups on bar.

Comment #502 - Posted by: Clippa at November 5, 2007 2:57 PM


50 squats
7 jumping MU's rings above shoulder
85# Hang power clean, 10 reps


Comment #503 - Posted by: Chrissy at November 5, 2007 3:00 PM

subbed 110 pounds and 4 pull ups and 4 dips for MU's.


my sad story = someone stole my oly bar, i was waiting to do the pull ups and dips pretty much constantly, and my pull up and dip bars were on an entirely different floor than my oly bar. plus i had to wait at the beginning for a bar because some douche was doing shoulder shrugs.

i think a garage gym is the solution.

Comment #504 - Posted by: derek eff at November 5, 2007 3:19 PM

50 squats
7 3x3 dips x pullups
10 hang power clean

Comment #505 - Posted by: Jace at November 5, 2007 3:24 PM

Jennie 26/5'9/160#
jumping ring muscle-ups (rings hung next to ears)
95# hang power cleans
time = 16:25

Shelly 30/f/5'4/125#
self-assisted ring muscle-ups; start from seated position, pull up and transition, once standing, press to full lock-out support w/feet off the floor.
65# hang power cleans
time = 18:33
her back still a bit tender from Dian

strong work today. great job grrls!

Comment #506 - Posted by: cleverhandz at November 5, 2007 3:25 PM

33 yom, 195#

Subbed 21 pullups and 21 dips for 7 muscle ups (no rings available)
As Rx'ed 17:51

Comment #507 - Posted by: JP97 at November 5, 2007 3:31 PM

- subbed 25 squats/round
- subbed 7 dips & 7 jumping PU/round
- subbed 115lb hang power cleans

Comment #508 - Posted by: Flynn at November 5, 2007 3:32 PM

As Rx
40yr Male 150bw

Comment #509 - Posted by: hunter frizzelle at November 5, 2007 3:40 PM

DevilDog Rob,

The hang power clean is caught in a very shallow squat, almost standing. After the hips reach full extension, the arms tend to pull the weight up in the second half of the movement. The hang squat clean is caught in a rock bottom squat. The pull does not use any arms but does require a powerful shrug.

Comment #510 - Posted by: Steve N. at November 5, 2007 3:48 PM

11:06, did regular dips and pull ups as a sub and did 95 lb hang cleans

Comment #511 - Posted by: Brandon C at November 5, 2007 3:49 PM


Comment #512 - Posted by: jim at November 5, 2007 3:51 PM

30yom, 160#
15:59 (3 Strict pull-ups and bar dips per MU)

Comment #513 - Posted by: Pierre D at November 5, 2007 4:41 PM

26 min
pullups and dips
95# cleans

Comment #514 - Posted by: Wisener at November 5, 2007 4:56 PM


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

Comment #515 - Posted by: Alfie at November 5, 2007 5:03 PM

right around 13 minutes, went with the 3X pull up, dips. Tried my first muscle up today but didn't quite get it. Can't wait to nail one

Comment #516 - Posted by: Anthony Utah at November 5, 2007 5:13 PM

m 35 bw 160

at crossfit gym

Still "Ill-Tempered" Girls

3 rounds
50 squats to med ball
14 jumping muscle ups
power cleans with 125

16 even. got a stitch in my side on MU round 3.

doubled jumping MU # from last time
10 pounds increase on power cleans
added 4 minutes to time.

Comment #517 - Posted by: dandny at November 5, 2007 5:33 PM


Subbed 3 dips + 3 pull-ups for each muscle-up

Otherwise, as Rx'd.

First time with the Nasty Girls. Based on other people's posts, I was shooting for between 15:00 and 20:00.

Comment #518 - Posted by: CaptainVictory at November 5, 2007 5:36 PM



Subbed 3 dips and 3 pullups for the muscleups. Had to run back and forth between various pullup bars and the dip bars in a crowded gym - I hate going after work. Otherwise as rx'd.

First time with Nasty Girls as well. I was aiming for 12 but missed by a long shot.

More better faster

Comment #519 - Posted by: Marty at November 5, 2007 5:44 PM

I spoke too soon. I did do Nasty Girls the last time out. 18:50. Trimmed about four minutes off the time.

More better (a little) faster

Comment #520 - Posted by: Marty at November 5, 2007 5:47 PM

Hang power clean at 115
sub'd muscle ups with 21 pullups and 21 dips

Comment #521 - Posted by: jeremy at November 5, 2007 6:06 PM

The young'uns decided to work out today too!

warmup: run 2 lengths of our block

3 rounds:
17 squats (to the rail of my Concept 2)
7 bench dips
7 pullups (green band assist)
3 hang power cleans, 5 lb dumbbell/hand

Ben - age 8: 5:53 (included extra squats in Round 1 to fix form)
Catie - age 11: 5:21

Comment #522 - Posted by: cynthiaj at November 5, 2007 6:15 PM


Comment #523 - Posted by: Gabe at November 5, 2007 6:22 PM

3 Rounds
50 squats
21 dips
21 pull-ups
10 hang power cleans 65lbs

Comment #524 - Posted by: patti at November 5, 2007 6:23 PM

16:06 Made up on Monday. Subbed 3xs for MU.

Comment #525 - Posted by: SJV at November 5, 2007 6:49 PM


As Rx except
sub 28 PU/28 Dips for MU


Comment #526 - Posted by: moglee at November 5, 2007 7:04 PM

29:27 w/ 7 ring dips & bar pull ups for MUs vs
36:44 w/ 3 ring pull ups & 3 ring dips per MU 3/21/07

10 min ellip wu 18/18. hr avg 131, hr max 169.

Comment #527 - Posted by: kevin o at November 5, 2007 7:07 PM

should've written 21 ring dips and bar pull ups for MUs in sets of 7.

Comment #528 - Posted by: kevin o at November 5, 2007 7:09 PM


as rx'd except for 21 pu's and 21 dips instead of muscle ups.


Comment #529 - Posted by: highschoolcoach at November 5, 2007 7:26 PM

all 3 rnds in 22:15

Comment #530 - Posted by: DWNTWN at November 5, 2007 8:00 PM

13 full MUs, remaining 8 jumping

Comment #531 - Posted by: Adam at November 5, 2007 8:04 PM

jason: 50 sq / 21 pu, dips / 135 hpcleans 17:26

franco: 50 sq / scaled 10to 15 jumping pu 90 hp cleans 20:20

Comment #532 - Posted by: hardcorecm at November 5, 2007 8:41 PM

21 pu/dips
125 lb hpc

Comment #533 - Posted by: yogi at November 5, 2007 8:48 PM

as rx'ed

wasted a minute or so fiddling with the radio, which had switched to talk and was killing my squat buzz. next time, with a reliable soundtrack, hopefully i'll shave some time.

Comment #534 - Posted by: sleeper at November 5, 2007 9:18 PM

Nasty Girls

47/F/125 20:35 subed 21 pullups and 21 chair dips for MUs, HPCs @ 42 lbs.

Comment #535 - Posted by: Dave and Belinda at November 5, 2007 10:02 PM

Had to substitute muscle ups with pullups and dips, and we were slowed down due to a crowded gym:
Holmes = 13:15
Hunter = 15:00
Klotz = 15:15
Larson = 16:30
Lawing = 13:46
Pughes = 15:20
Soli = 15:00

Comment #536 - Posted by: 208th ALT at November 5, 2007 11:09 PM

29 yom, 220# 6'4
Did this at home with no rings or pull up bar so:

3 rounds of
50 squats
50 push ups
10 hang power clean @ 60kg (~ 135#)


Comment #537 - Posted by: Richard at November 6, 2007 12:09 AM

First time workout with cf, 38:05

Comment #538 - Posted by: Justin H at November 6, 2007 12:35 AM

A day behind...



Subbed 21 PU's & 21 Dips per MU. Slower then last time, still smoked and w/out a grip.

Get some, Go again!

Comment #539 - Posted by: DJ at November 6, 2007 3:52 AM

35 PU

Comment #540 - Posted by: westxun at November 6, 2007 4:04 AM

3 rounds
11 minutes
25 - 25 - 50
3 - 3 - 3 dips/ pullups
10 - 10 - 10 x 45lb power cleans

Comment #541 - Posted by: dougb at November 6, 2007 4:17 AM


Nursing a minor shoulder injury that has had me out of the WODs for the past 3 weeks. This was scaled considerably.

50 Squats
21 JPU
21 Chair Dips
10 HPC - 55lbs for round 1, 45lbs for rounds 2-3


Comment #542 - Posted by: Gayle at November 6, 2007 5:34 AM


subbed 4 dips and pull ups for muscle ups
Pull ups turned into jumping pull ups.


Comment #543 - Posted by: Tim CB Iowa at November 6, 2007 5:48 AM

3 Rounds
50 squats
21 dips
21 pull-ups
10 hang power cleans 65lbs

16 minutes

Comment #544 - Posted by: stlr at November 6, 2007 6:02 AM

13:40 as rx'd. had a spotter on the m/u's

Comment #545 - Posted by: Brent F. at November 6, 2007 6:13 AM

3 rounds
50 squats on smith bar + 90#
7 pullups + 7 parallel bar dips (don't have rings)
10 hang p. cleans @ 85#


Comment #546 - Posted by: Mike at November 6, 2007 6:28 AM


Haven't worked out in 5 days...easing back into it

2 Rounds
50 Squats
4 Pullups/4 Dips x 7
Power Clean 95lbs x 10 reps


Comment #547 - Posted by: Matt L at November 6, 2007 6:40 AM

As rx'd other than MU's, messed up my arm on the first one so I had to jump the rest=(
Time: 11:57

Comment #548 - Posted by: Gideon at November 6, 2007 6:59 AM


50 squats
21 pull ups
21 dips
10 hang power clean at Rx'd weight


Comment #549 - Posted by: MoGreene at November 6, 2007 7:35 AM


50 squats
7 yellow band assisted mu
70lb hang power clean


Comment #550 - Posted by: SueAnne_5'6"/140 at November 6, 2007 8:03 AM


all muscle ups completed

Comment #551 - Posted by: terry at November 6, 2007 8:25 AM


Running behind because GloboGym was closed on Sunday earlier than expected.

50 squats
21 PU
21 Dips
105# HPC


Comment #552 - Posted by: MarkUSMC at November 6, 2007 9:23 AM

WOD as rx'd


Good work out Terry
The grip sucked today on the rings

Comment #553 - Posted by: Magoo at November 6, 2007 10:30 AM


as Rx'd


Squats and cleans(135lb) were broken.

first time with a muscle up since April, and I got all 21 (broken of course). I'm pretty pumped about that. Can't wait for this WOD again.

Comment #554 - Posted by: BrianG at November 6, 2007 11:21 AM

26:50 Minutes. 115 lbs used on the hang cleans. dips and pullups used on in place of the muscle ups. 1st set was body weight on the pullups. 2nd and 3rd set started off as body weight, and then finished the last 3 reps (of 7 total) with 60 lbs of assistance.

Comment #555 - Posted by: Jcoat at November 6, 2007 11:21 AM


115lb hang power cleans


muscle ups still need work on

Comment #556 - Posted by: Jerome C at November 6, 2007 11:48 AM


Missed original date so doing two days late.

Subbed 115lbs for hanging power cleans.


No need much to add about the picture, except...breathtaking. :)

Comment #557 - Posted by: TJB at November 6, 2007 12:24 PM

This was my first time with this one.
Pre: kb juggling rom stuff and stretching, have been over training pullups and taking a slight break from them.
Post: same as pre

Notes: jumping muscleups, and my cleans could have been received a bit deeper, next time now that I have a shoddy benchmark.

145.22 watts
0.2 horsepower
107.11 ft-lbs/sec

Comment #558 - Posted by: Angelo 36/250/xfit feb '07 at November 6, 2007 12:30 PM

still having to do jumping MU

Comment #559 - Posted by: firedave at November 6, 2007 12:36 PM


Three rounds of:

50 squats
21 pullups & 21 dips
10 hang power clean x 105lb


Comment #560 - Posted by: LMD_Mike at November 6, 2007 12:48 PM


pre: row 500m, Burgie

wod: 10:00 as rx'ed (next time, use 20# vest)

post: TGUs 53# & 36#+18#, parallette HSPU, HSPUs

Comment #561 - Posted by: Tim T at November 6, 2007 1:16 PM

Great holy crap did I suck at this one.


Sub MU for 28 (oops!) strict pullups
No dips as benching and days of pushups have taken a toll.

Time 24:00.

I thought I was moving right along, too. Crappy.

Comment #562 - Posted by: warpzone at November 6, 2007 1:25 PM


"Nasty Girls" (my first)

3 rounds for time of:
50 Squats
7 Muscle-ups (subbed 21 pull ups & 21 dips on gravitron machine)
135 pound Hang power cleans, 10 reps (subbed 40 lbs -- my first time doing these)


Comment #563 - Posted by: demolition at November 6, 2007 2:46 PM

BW 67kg

50kg cleans


Comment #564 - Posted by: James Crossfit Sydney at November 6, 2007 3:46 PM


16:14 As Rx'D

With full ROM Muscle-ups UNLIKE the ladies in the video : )

Comment #565 - Posted by: Craig at November 6, 2007 4:05 PM

21 pu's and dips 50 squats 3x 17:48

Comment #566 - Posted by: jodi colbert at November 6, 2007 4:48 PM

Nasty Girls:

Over a year of CrossFit and today was my first Nasty Girls attempt.

Subbed 95# for the cleans (Should have stuck w/ #135 but, hey, it's ok to be a p*@@y. My muscle-ups had a slight jump at the bottom end. Next time, rings will be higher and every M/U will be legit.


Comment #567 - Posted by: Dan D. at November 6, 2007 5:15 PM

Subbed 21 dips for MUs
105 lbs Hang Clean


Comment #568 - Posted by: pvbfire at November 6, 2007 6:18 PM

Did this on 11/6 instead.
2/3 cfwu
As rx'd, 13:12.

Rd 1 - 4:00
Rd 2 - 4:26
Rd 3 - 4:45

Capable of much better on the muscle ups.

Comment #569 - Posted by: Dale_Saran at November 6, 2007 7:08 PM

15:40. 14 pullups instead of muscle-ups on all sets; did 14 dips on first set and 25 push-ups on 2nd and 3rd sets instead of muscle-ups.

Comment #570 - Posted by: morisong at November 6, 2007 7:23 PM


did 3:1 pullups and dips for muscle ups

Comment #571 - Posted by: Hobby at November 6, 2007 7:24 PM

pullups/dips sub for MU


*off ground on each clean (1st time ever)

Comment #572 - Posted by: CFcaymanMD at November 6, 2007 7:42 PM

Must we really perpetuate this demeaning crap?

Comment #573 - Posted by: Bekah at November 6, 2007 7:44 PM

Modified CFWU x 3
10 sec x samson stretch
15 x sit-up
10 x back-extension

"Nasty Girls"

1 round for time of:
50 Squats
7 sets of 4 pull-ups/2 ring dips
115 pound Hang power cleans, 10 reps

Total time = ~12 minutes

Recovering from a virus so just did what I could.

Comment #574 - Posted by: Nicholas Burgett at November 6, 2007 8:28 PM

50 squats: 50, 25+25, broken
14 pull-ups: 14, 5+broken, broken
14 dips: 7+7 planned, broken, broken
10 HPC: 30pd. 10, 5+5, 7+3

stick with 30pd, form terrible without bar

Comment #575 - Posted by: sacsteve at November 6, 2007 11:20 PM

15:11 as rx'd

Muscle-ups were done 1 at a time

Comment #576 - Posted by: DZ at November 6, 2007 11:29 PM


subbed jumping muscleups and 115 lb hang clean

Comment #577 - Posted by: kaelder at November 7, 2007 4:19 AM

Subbed only 21 pullups instead of 21 pullups and 21 dips. 14:45.

Comment #578 - Posted by: Tommy A. at November 7, 2007 7:09 AM


1 round:
50 squats
20 pullups
20 dips
50 swings (35#)

Comment #579 - Posted by: Jason Hudson at November 7, 2007 7:43 AM



Subbed 4 pu and and 4 dips for every 1 muscle up.

Comment #580 - Posted by: Jensen at November 7, 2007 7:43 AM

Sub 2PULL/2DIP for each Muscle-up. 95 lb for hang-clean (1st time doing movement).

Comment #581 - Posted by: BuckyA at November 7, 2007 8:34 AM


as req'd

sub 3 pulls and 3 dips x 7 for mu's


Comment #582 - Posted by: jim at November 7, 2007 9:49 AM


Comment #583 - Posted by: NSW at November 7, 2007 11:01 AM

20:09 rx'd 95# (one MU at a time)

Comment #584 - Posted by: jolie at November 7, 2007 12:27 PM



21/21 pullups/dips instead of muscle ups
95# HPC

Comment #585 - Posted by: AJ at November 7, 2007 12:45 PM

subbed dips X 21 and Pull-ups X 21 for the 7 Muscle ups in each round. First time with nasty girls: 16:08

Comment #586 - Posted by: CFrookie at November 7, 2007 2:07 PM

8:40, 95lbs cleans, bar MUs.

Beat previous time by 8 seconds. I could have gone faster, but we were working in a large group and had to wait on equipment occasionally. Next time I should do 115lbs cleans.

Comment #587 - Posted by: David Knutzen at November 7, 2007 4:00 PM

wow. sub'ed the 21pu/21dips for the muscleups.
16:37 first time with the "nasty girls"
that was very hard.

Comment #588 - Posted by: ryan v at November 7, 2007 4:06 PM


3 rounds
sub'd 21 PU/ 21 dips
95# high cleans (harder than I thought- need to work on form)
50 squats



Comment #589 - Posted by: bcrawford at November 7, 2007 4:58 PM

subbed 4xpullups/dips for mu

otherwise as rxed, 30:59

Comment #590 - Posted by: Garett at November 7, 2007 5:20 PM

3 rounds for time of:
50 Squats 30/20
7 Muscle-ups - 7/5/4/3/2 pulls/dips
115 pound Hang power cleans, 10 reps

Comment #591 - Posted by: homerba at November 7, 2007 5:31 PM

20:51 -- MUs not as RXd, did 21 pullups and dips 1st set, 14 jumping mu's at waist height for 2nd set, and 14 jumping mu's 3rd set at shoulder height

Comment #592 - Posted by: Jeremy Stecker at November 7, 2007 5:50 PM

28 yom 225#
3 round for time
50 air squats
14 pull ups/ 14 dips
135# HC x 10

12 minutes and change

Comment #593 - Posted by: Kuna at November 7, 2007 6:25 PM

34 M 195

As Rx'ed


Had to jump to get muscle-ups started

Comment #594 - Posted by: Brycen G at November 7, 2007 6:58 PM

First Nasty Girls
Subbed 3:1 pull-ups and dips for MU, others as Rx'd
At Gold's Gym in Destin. I have not been to a Gold's in years. It is a disgrace how many machines and how few real weights they have in that place. What happened to real weightlifting? Thank God for Crossfit.

Comment #595 - Posted by: Garth at November 7, 2007 7:02 PM

mod cfwux3

50 squats
21 pullup/dips (7/7 x3)
115# hpc

1st time @ NG

Comment #596 - Posted by: G.Luke at November 7, 2007 7:15 PM

subbed 21 pullups and 21 dips for muscle-ups

Comment #597 - Posted by: JB at November 7, 2007 7:48 PM

no weight on bar, practicing form
60 pull ups
60 dips as sub for muscle ups

Comment #598 - Posted by: DW at November 7, 2007 7:49 PM

Nasty is right. Subbed 3x pull-ups and dips for the muscle ups. Rest as Rx'd.


Comment #599 - Posted by: StocktonMike at November 7, 2007 9:57 PM

Forgot the 2nd part. Caught up on the 4x 400 on the treadmill afterwards. Speed at 10 for full 1/4 mile on all 4. Time was 1:30is per 1/4.

Comment #600 - Posted by: StocktonMike at November 7, 2007 10:01 PM

BW=206.4, 72", 47 yom

Sub rd 1 5 muscleup + 2 jumps thru trnsition, rd2=2 mu + 5 jt, rd 0 mu + 7 jt:

133 barbell,

11:37.20 Total

Comment #601 - Posted by: jimc at November 7, 2007 10:43 PM

Gotta admit, have not really worked out for 6 weeks. So:


Mod WOD: 2 rounds of 50 squats, 21 pull-ups, 21 dips, 10x 135# hang power clean

Time - 17:10

Comment #602 - Posted by: Nuke-Marine at November 8, 2007 2:24 AM

Nasty girls are real nasty. Kicked my butt. I had to use 90 lbs for the hang clean
subbed pull ups 28 and dips 28 for 7 muscle ups
32 min 49 sec


Comment #603 - Posted by: John A. Martinez at November 8, 2007 6:31 AM

Sub-21 dips/ 21 pull-ups w/assistance for muscle-ups. Sub-95 lb for clean.


Comment #604 - Posted by: Gravy at November 8, 2007 7:32 AM

50 squats
7 pullups
7 dips
10 hang cleans 115lbs

Comment #605 - Posted by: jason at November 8, 2007 8:03 AM

19:05. subbed 14 pullups and 14 dips for the muscleups. Used 95lbs for hang clean (first time doing the move). Will stick to 95lbs next time until I get it right.

Comment #606 - Posted by: bigmarc_nb at November 8, 2007 8:19 AM

rx'd cleans
rx'd squats
subbed 21 pu's, and 21 dips for mu's


Comment #607 - Posted by: difchip 38m/205 at November 8, 2007 9:10 AM

Age 36
BW 184

CFWU 2x15, light on dips/pullups

16:45 mostly as Rx'd, though MUs deteriorated into jumping muscle-ups after the first round.

Comment #608 - Posted by: Tim in VT at November 8, 2007 10:59 AM

M, 39, 175
running a few days behind...
as rx'd: 14.20

Comment #609 - Posted by: Steeliekid at November 8, 2007 11:56 AM

As rx'd except for muscle-ups
Subbed 21 pull-ups and 21 dips in each round
Time: 22:29
2 mile jog after.

got a personal best 21 straight pull-ups in the first round

Comment #610 - Posted by: Jamie Maillet at November 8, 2007 1:26 PM



Still working on muscle up mechanics. Subbed 21 pullups and dips.

Comment #611 - Posted by: Lipp at November 8, 2007 2:02 PM

Subbed 21 pull-ups and dips
60# Hang Clean

Comment #612 - Posted by: Fifty at November 8, 2007 3:52 PM

sub'd 21 dips (100 assist) + 21 pull-ups (13-10-10 + jumping) for muscle-ups
sub'd 115-lb Hang power cleans - learning technique - key to these is to focus on jumping to get weight moving

Comment #613 - Posted by: bcb373 at November 8, 2007 7:12 PM

3 pu's/ 3 dips instead of mu's

115 lb hang power cleans

26 minutes

Comment #614 - Posted by: benny at November 9, 2007 4:00 AM



sub'd 3 dips and 3 pull-ups for each muscle-up.

sub'd 95 (x2 rounds) and 75 (x1 round) for hang cleans. my form was so bad that it was embarassing.

Comment #615 - Posted by: ryan at November 9, 2007 9:27 AM

sub'd 90# MU's

Comment #616 - Posted by: Jeff and Charity at November 9, 2007 1:29 PM

Nasty Girls, 12.17

subbed jumping muscle ups, rings set one fist above my head, over sand, nearly a foot higher than my last go at this.

Did 12 reps hang pwr clns vice 10 - thus my 12.17, which was slower than my last go at this.

Comment #617 - Posted by: Apolloswabbie at November 9, 2007 3:06 PM

Is this picture what this site has come to to get visitors?

Comment #618 - Posted by: none at November 9, 2007 5:20 PM

done yesterday

Cara 26/f/5'6/130#

sprints on the treadmill at various inclines

"Nasty Girls"
3 rounds for time of
50 squats
7 jumping muscle-ups (rings hung at ears)
10 hang power cleans @ 65#
time = 15:33

woo! she's got firebreather in her blood. and commitment to quality! squats now have good form and parallel ROM. full extension at the top of the support position on the rings. hpc got better and better as rounds progressed and she was forced to get more aggressive in the hip extension. luv that she always goes hard. great work!

Comment #619 - Posted by: cleverhandz at November 9, 2007 9:25 PM

subbed 4:1 pull ups and dips for muscle ups.
otherwise as rx'd.
killed some major time instructing my parents and alternating on the pull up bar.

Comment #620 - Posted by: gbk at November 10, 2007 12:10 PM

3 rounds
50 squats
25# dumbbells x 10 hang cleans

Comment #621 - Posted by: mjr at November 11, 2007 6:26 AM

*************************** 11/10


Comment #622 - Posted by: tommykrackcorn at November 11, 2007 7:10 AM

10.15 as rx'd, except did 12 instead of 10 reps on cleans by mistake.

Comment #623 - Posted by: Mike_h at November 11, 2007 11:10 AM

34 M 184


Sub ring dips (1.3 sets) 1:1, dips 2:1 the rest
2:1 pullups
for MU

Comment #624 - Posted by: jmcneal at November 11, 2007 8:02 PM

subbed 21 Pull-Ups and 21 Dips for Muscle-Ups, otherwise as rx'd

13:31 - Avg HR 157

198 - 23 - 6'

Comment #625 - Posted by: Mark R. at November 12, 2007 7:52 AM

*********************************** 11/10

Sub'd four PU's and one ring dip for MU.


Comment #626 - Posted by: tommykrackcorn at November 12, 2007 8:32 AM


As Rx'd, subbed MU'd for Jumping MU's


Comment #627 - Posted by: Adam Kemmerly at November 12, 2007 12:30 PM


no rings
sub 21dips, 15 pull-ups
135 hang felt strong

19:38 total

Comment #628 - Posted by: Will Huff at November 12, 2007 12:35 PM

Like any other guy, I obviously find the CrossFit girls extremely attractive, but I also recognize that sexual immorality can destroy my life and my marriage, and that many marriages have been destroyed by sexual infidelity.

Jesus Christ said that to look lustfully at a girl is to commit adultery.

So... ladies, please be modest. Help us men to honor our wives.

Fellow men, it is hard, but let us honor God, and let us honor our wives - present or future.

The pure in heart will see God.

Comment #629 - Posted by: Dan at November 12, 2007 12:36 PM


I agree that the photo is extremely appealing, so please ladies help us guys honor our wives.

Comment #630 - Posted by: Dr3w at November 12, 2007 4:35 PM

Yes Dan D, its ok.

Comment #631 - Posted by: BrianG at November 12, 2007 5:59 PM

38/M/195--Syracuse NY
As Rx'd (straight bar MU): 9:43 (or -0:33)

Comment #632 - Posted by: DaGunk at November 12, 2007 6:01 PM

I must agree with Dan. I'm single, and it's hard for me NOT to look upon attractive women with a measure of lust. This site has helped me get into the best shape ever. Maybe Crossfit ought to consider not posting trashy pictures like that anymore. It does them a disservice.

Comment #633 - Posted by: Todd at November 13, 2007 4:06 AM

So Lust! Get over the guilt, enjoy the view, and get a great workout. I am a chick(happily married) and that pic and video inspired me to become a stronger woman.

Comment #634 - Posted by: D at November 13, 2007 9:26 AM


Comment #635 - Posted by: baron at November 13, 2007 3:32 PM

12:01 as rxd

Comment #636 - Posted by: mrader at November 13, 2007 7:40 PM

10:50 sub 35#x2 DBs for cleans
wu=run around 8th st.
finished with 4th round 9 MU's (30 total) 15.24
full yoga stretch to end

Comment #637 - Posted by: gregev at November 14, 2007 3:33 PM

Only able to do 2 round in 17:22. Sub'd 3 pull ups and 3 dips for every muscle up.

Comment #638 - Posted by: Tim at November 14, 2007 6:12 PM

Sub'd Gravitron w/60# assist for pu & dips 3/1.
95 lb hang pwr clean (struggle)

Comment #639 - Posted by: Gatorland Hokie at November 14, 2007 8:23 PM

Giving counsel that is antithetical to the counsel of Jesus Christ is never a good idea.

Comment #640 - Posted by: dan at November 15, 2007 2:45 PM

23.08, subbed muscle-ups to x 3 dips and pull-ups

Comment #641 - Posted by: Soran B. at November 15, 2007 4:18 PM

Meyer 20:24 as Rx'd
Godfrey 18:25 assisted mu 87 lb hc
Plunkett 15:13

Comment #642 - Posted by: Meyer at November 15, 2007 7:04 PM

BW 127, CFWUx1, bear w/ bar, cleans

3x 50 squats/7 jumping/negative muscle-ups/75# HPC

15:11 (compare to 14:45 with 65#) Muscle ups are feeling easier from the jumping, this time I could actually do negatives instead of just dropping from the bottom of the dip. Still haven't actually gotten one though. That was about the limit of my HPC ability, but if I keep working on it I could up the weight next time.

Comment #643 - Posted by: Sarah at November 16, 2007 7:50 AM

3 rounds:

50 Squats
21 pull ups
21 dips
10 x 95# Hang power cleans


Comment #644 - Posted by: kcm at November 16, 2007 9:05 AM

50 squats
21 dead hang pullups
21 dips
10 x 135# hang power cleans

Comment #645 - Posted by: Rory at November 16, 2007 4:01 PM


Not all of us are Bible hugging letter writers! I hate how one wussy opinion can ruin a good thing for people who are living in a modern world. These woman look good because they are doing crossfit. They should be proud to show off their accomplishments and not be talked down to by anyone!

Comment #646 - Posted by: Dan is Wacked! at November 17, 2007 10:56 AM

24:00 - 3/3 MU cybex #14 | 45lb cleans

previous = 24:00 - 3/3 MU cybex #14 | 45lb cleans
previous = 26:33 Dec 05 - 3/3 MU cybex #14 | 45lb cleans

Comment #647 - Posted by: GinaC at November 18, 2007 8:02 PM

3 rds: approx 16 min
50 Squats
3x 7 pullups + dips
135 pound Hang power cleans, 10 reps

Comment #648 - Posted by: johnmc at November 30, 2007 9:51 PM

My buddy earlier this week introduced me to the wonders of crossfit, I have never been so sore in my life.

Thank you,

New guy

P.S. wonderful pic ladies

Comment #649 - Posted by: newby at January 25, 2008 10:47 AM


as rx'd xcept sub pulls/dips 3:1 for MU's....


First time - only had to break HPC on second and thirds set (2 sets of 5 reps) - the sub for MU's took a large part of my time.

Comment #650 - Posted by: Montez at January 25, 2008 12:49 PM

12 min 8 sec

did everything no subs no anything

50 squats below parralell
7 muscle ups
10 hang cleans 135 lbs

Comment #651 - Posted by: ozark fitness at January 25, 2008 4:48 PM

12 min 8 sec

did everything no subs no anything

50 squats below parralell
7 muscle ups
10 hang cleans 135 lbs

Comment #652 - Posted by: ozark fitness at January 25, 2008 4:49 PM


Subbed 21 pull-ups and push-ups for muscle-ups

Time: 21:21.40

Goal for next time us to complete it sub 20:00. I didn’t do the last round of power cleans because:

1. I cut my toe open by kicking the door frame in the last pull-up and didn’t want to keep bleeding on my carpet
2. I’d already thrown up in my mouth
3. I’m a lazy ass

Comment #653 - Posted by: Ryan Kosh at January 25, 2008 7:10 PM


sub 7 kip pull-ups, 20 jumping pull-ups and 20 push-ups for 7 muscle-ups.
sub 85# HPC

Comment #654 - Posted by: R_Spad at May 8, 2008 4:15 PM

rx'd 6:56

Comment #655 - Posted by: A_Berridge at August 2, 2010 4:15 AM
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