Best picture EVER ;O)

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

BTB-I'm backing it!

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

Very nice ladies!

I love Halloween. Great photo & idea.

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?:)

Owned. Good job, ladies.

Thats ridiculously hot. New background!

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

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 :)

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

um....wow!

DAMN EVA! DAMN GIRL!

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.....

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

All right BTB

Now this is a WOD I can really get behind

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

Wow!

*dodges smack from Jodi*

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

ummm.. that's HOT

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.

Make me want to holler!

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.

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.

holy boy shorts! was there a workout posted?

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

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

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.

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

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

I really need to get some rings..

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?

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

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

thank you JohnS #19 , greatly appreciate it

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?

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.

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.

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.

Thoughts?

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

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

...bless that photographer.

#30 - Allison

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

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.

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

Oh yea, very nice ladies.

Great picture

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

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

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.

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?

Thanks!

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

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

Holy -

#49

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!

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

that booty is tight

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

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

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.

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.

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!

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.

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

#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:
http://www.crossfitsantacruz.com/crossfit_santa_cruz/2007/10/fruit-of-the-lo.html#comments

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

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.

#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.

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

BTB send video of this wod here:
gonzaleznj@gmail.com
:)

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

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.

A picture is worth more than a 1000 words

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

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.

CWFU X 2

50 squats
28 Pullups, 28 Dips
10 115lb hang cleans
X3

25:00

""""""""""""""""""""""""

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

"""""""""""""""""""""""

Hey Brenda....isn't it nice that you have the right to express your opinion openly? It took strong women....like 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.

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

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

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.

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!!!

Woot!

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!

37/6'2"/195

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.

50 squats
21 pullups
21 dips
105 Hang Squat Clean x10

x3

32:49

Damn I gotta buy me some rings!!

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.

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!

That pic is why I love CROSSFIT. Forging Elite Butts

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

#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.

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.

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

M / 28y

As rx'd

time 10:52

16:27 subbed pullup/dip combo

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!!!

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

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

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?

28/m/6'2"/194#

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

19:34

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!

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!

m/24/70kg

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

x3

Time: 19:09

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

great interview.

#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" :)

Nice glutes!

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.

AGE:50
BW:170

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

3 RDS: 17:08

26/M/205

subbed 3x pullups and 3x dips for MUs

rest as rx'd
20:59

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!

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

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

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.

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.

drivel

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.

Allison,

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.

RX'd

13:48

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

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

24/m/202

21:03
sub 21 pu/21 ring dips for MU's

Mark

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

16:07

Fighting a cold

29yo/m/160#
CFWUx1
WOD as Rx: 13:25

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

Tell me these girls are Canadian!

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?

Tell me these girls are Canadian!

OMG genetic perfection.

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

Giddy Giddy Goo...

Sub MU with PU

9:50

Subbed 21 pullups and 21 ring dips for muscle ups.

17:39

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!

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)

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)
16:55

Age=27
BW=183

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

12:22 mins.

16:06 as rx'd

#108 WahooCat

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

42yo/170#/m

as rxd

First time doing this WOD

still having to cheat some on the muscleups

6.25

3 rounds 29:10

50 squats
7 pullups
7 dips
10 hang cleans 116 lbs

32/M/170
subbed 3 pullups/3 dips per muscle up, otherwise as rx'd.
28:00

#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?

61/m/178/6'

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#

26:39

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

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

26:38

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

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"?

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

14:11

cleans with 115
3:1 sub muscleups.

25/M/205

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

any crossfitters in germany?

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.

m/33/168

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

18:43

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

That is it: I am moving south

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!

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
32:25

M 42/162#
3x:
50 squats
21 pull ups
21 dips
10 hang power cleans @ 88 lbs.
24 min 50 sec
This one was a KILLER!!

Eric
135lbs
10:16

Jason
95 lbs
12:29

Denise
65 lbs
7:25

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

28/m/210

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

13:15

What is this zone eating diet about

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.

JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

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

What a picture...

30/m/190

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

13:05

BW 175

as rx'd

7:19

M/36/216#

50 sq
21 dips
14 pull ups (worked on kip ups on the rest day so lats and arms were cooked)
95# HPC
x3

26:20

Brenda, sluts are people too ;-)

26/m/6'3"/165#

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.

39.5 yr old male 195

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

22:30

197

subbed 21/21 dips/pullups on bar for muscle ups
rest as rxed
12:41
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

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

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

23 times..

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

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

32/F/125

Early am: 8 mile run

WOD:
3 rounds:

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

Great pic! Funny and inspiring!

M/20/167

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

16:15

25/m/135

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

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.

26/5'8/165

looking good ladies... if there is anythign i love, it a woman who takes care of herself...
3x CFWU
15:13
first nasty girls....
3 rds
10 135# HPC
21 pull ups
50 squats
21 dips

ouch....
out from afghanistan

FIRST TIME CROSSFITTER

Hi,

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.

11.35

subbed jumping MUs with rings just above head.

You all misinterpret the motivational message on the shorts.

E-nergy
V-elocity
A-ttitude

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).

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

21/M/163
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.

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

25:40

40/m/160
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.

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. :-)

Norhtern Lights,

Welcome

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

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

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.

I love black feet...HOT!

HUD

average joe -

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

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.

45/m/179
Rx'd 11:00. 50ft between rings and bar. Looking forward to the next time.

As Rx'd
21:37

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.

44/M/6'/185
TIME: 12:14

NO RINGS. DID A TOTAL OF 21 STRICT PULL UPS AND BAR DIPS WITH A 25 POUND PLATE. OTHER THAN THIS ALL WAS AS RX'D.

AS FOR THE WOD COVER SHOT. I LIKE IT. I LIKE IT A LOT.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

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

16:38

44/m/155#
15:39
115# for hang power cleans

191#

9:32 as rx'd

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.

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.

m/18/bwt:154

as rx'd: 10:00

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

177
13:11 as rx'd

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 does...it 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!

CFWU X2 -dips/PUs

subbed 28 PU/Dips for MUs

otherwise as rx'd 19.31

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.

Brenda,

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?

#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...

m/29/188

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

26:43

35/m/70/180
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...

35/m/175

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

Last time 19:30 with mostly jumping MUs

20/m/135

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

9:37

Age 35
BW 149#

As rx'd:

12:58

oh my...

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)

F/58/5'6"/136

21/M/175

13:45 MINS

3 ROUNDS
50 SQUATS
28 PU/DIPS
10 HPC 115

21/M/175

13:45 MINS

3 ROUNDS
50 SQUATS
28 PU/DIPS
10 HPC 115

40/M/170

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

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

16:19

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

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

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!

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

24:33

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

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
Time:15:08
Have a good weekend.

#202 sheepdawg

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

stay safe!

bw 170

subbed 3/3 for muscle ups

12:22

24/M/155
As Rx'd
13:41
Squats 50, 25+25, 25+25
MU one at a time
HC 5+5,6+4,5+5

Almost got ya Ryan S

m/23/160

As Rx'd

12:37

as rx'd but did 3/4 MU

7:35

Decided to try it majorly scaled:

39/M/205#/73"

3 Rounds:

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

22:00

33YO/168LBS/6'1"

3 rounds
50 squats
pu/ring dip 28/14
110lb

18:23

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

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

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

19:21

Thank you

7:45 as rx'd

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

Hamstrings are sore.

Nice picture. I wish I had a stunt double.

WOD

10:30 as Rx'd

M/34/165

Also, Bingo, I enjoy your writing.

M/22/6'1"/185

No rings so muscle ups were on a pull up bar
9:19

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

Will there be a WOD posted for today?

Oh, wait, there it is . . . LOL

44/76"/195

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

21:30

32/m/185

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

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

17:51

Cooldown
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!

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

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 :)

M/37/225

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.

18:30.

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.

"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

37/m/170

as rx'd 10:18

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

Time: 12:01

subbed 1:1 ring pu & dip for muscleup

pix gave all the inspiration :-))))

17/M/173

as rx'ed 12:12

39 yr old 180lb 6'

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

11:44

M/44/153
Subbed jumping MU's, 115 Hang Power Cleans (but first time MU's, pretty happy about that)
13:16

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

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

Today
12:17

last time
total 14:07

m/23/194

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

24:40

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.

bw 163 age 38
3 rounds
50 squats
21 pull-ups
7 ring dips
10 115# hang power cleans
17:33

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!

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

enjoy

subbed, 14 dips/pull ups on gravitron for muscle ups,10: #95 cleans, 50 squats 3X
17:49

173/6'0/m

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

173/6'0/m

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

173/6'0/m

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

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

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

Bwt:152
sub muscle ups for 28 pull ups and 28 dips @ 80 off assisted
cleans @ 65lbs
:25::11

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

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

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!

29/M/175

as rx'd: 12:07.

No objection to the pics, whatsoever.

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

John

27yrs/M/180

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

That picture is Crossfit-a-licious! NICE!

142/5'5"/m

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.

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

23:57

M/39/6'2"/210

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

20:19

24:19

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.

45/m/180
3x
50 squats
21 dips
10 hanging cleans with 15 kg plates

13:05

"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 ;)

Male
23yrs
200lbs
5'8"

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

29:00

Great workout!

22:05.7
21 pullups and dips for muscle ups, 110lbs hang power cleans

3 sets V-handle pullups & X-band walks

Bwt-245lbs

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

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

3rounds:

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

13:23

40 M 190#
9:48
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!

31/m/150

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

14:54

As rx'd:
19:51
MU mostly singles, false grip needs work.

20 min as rx'd

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.

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

24.32

16:33 as rx'd

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

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~

35m 198 70"

1 mile run

asrx

17:54

pretty tough wod for me just didnt feel it today.

21 mins.

sub MU for 21 pu and 21 dip

22.m.180

as rx'ed 15:35

24/m/140lbs
subbed 115lbs hangcleans
otherwise as rx'd: 23 min

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.

23:14

21/m/155

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.

m/33/70/195

12:29

as rx'd 11:51

mu's full ext with hands turned out

43/m/167lbs

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...

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
Plank

enjoy