Giddy-up!

D-d-daymn! Sub for muscle-ups? Can't do 'em yet, I was just gonna sub double the pullups and dips for each set.

m/21/6'1/195
Hamilton, ON, Canada

I almost did this one today, can't wait to do it tomorrow..My gym doesn't have rings so I've never really even got much chance to work on muscle ups, oh well I guess I'll just have to sub in pullups and dips

#3, Typically either 3 pullups and 3 dips or 4 pullups and 4 dips is considered a decent sub for 1 muscle up..since I don't use rings I will be subbing 4 of each..I think it says this in the FAQ actually..that's usually the best place to look when you don't know something

Tenacious E...i think the sub is 4 pullups & 4 dips = 1 muscle up

Never done this before...gonna have to sub the MU's too

Sweet....my favorite WOD. Now I can't wait for tomorrow.

First date with "The Nasty Girls", I think this is going to hurt, bad!

3, 2, 1, lets' get er' done

sub for muscle ups is one minute of pullups/one minute of dips for each muscleup.

#3 - FAQ
but 3 dips + 3 pullups to 1 muscle up

#9 - Where did you get that one from?

27/m/205

today, i am a NASTY GIRL

Nice work Kelly and Robin!!

My first Nasty girl. Can't wait! I will be thinking of Nicole, in the nasty girl vid to get me through.

CROSSFIT IS THE BEST!! I was a skinny 158 lb/male/6'1 and I weighted myself today after a month of crossfit and the scale read 168!! That's incredible! I am taking creatine and protein but it definetly has to be with the help of crossfit and not boring bicep curls at the gym.
Can't wait to do this WOD tomorrow after school. I feel so physically confident now.

Did my first nasty girls yesterday. Subbed 3 and 3 for MU. Took forever, or at least 28:02. Husband had a b-ball game that night and my hands hurt so bad I couldn't clap. I just yelled louder, he's used to that though ;)
Today:
TGU 20-25(Left only)-20-20-20 (1 rep)
Windmills-8 kg-12 kg-12-12-12 (3 reps)
DB SP 20-20-20-20-20 (5 reps)
all both sides

Does anybody else get dizzy right after doing heavy snatches? I'm pretty sure it's a vasovagal thing, but I was wondering if anyone else gets it.

So thought I was in great shape, then I started crossfit 5 weeks ago. I'm completely addicted, but last night, after I finished with 4 500m rows, I decided to do some Hammer Strength Chest Press (yes I still have a little body builder left to get out of me!).

I dropped a plate on my toe from head height. An open fracture on my big toe, one toenail fewer, and 15 stitches later here I am laid up in my house.

Love the workouts. You all are amazing, keep up the hard work. I'll be back for the upper body stuff very soon!

can't wait for this one.

Good Job Robin!

so, if i don't have rings, is it

21 dips followed by 21 pullups

or do you alternate 3 dips with 3 pullups X7?

thanks!

awesome job, Robin !
Made up Lynn on Saturday. I had to scale on bench due to soreness and working hard at the fire dept. Plenty of runs while getting ready for some races.

I would take Murph over this any day...god..

Oh yea...I'm Back! Haven't done much in the last 2 months and really regret it. This is me getting myself squared away.

I agree with yall, cant do muscleups/no rings to do em on so i will be subbing OMFG i am SO excited for this workout!!!!!!!!!!!

#16 Brings up an interesting thought..
how many of you here are bodybuilding converts?
and if so, how many of you still do the occasional bodybuilding workout/sets after a CF session?

I tend to do more power type stuff in the 'old days', and so on cardio CF days I tend to jump back in the fold and do some heavy benches, b/o rows, seated presses etc
more for power and strength these days tho

2 cents anyone?

#15 Willie:

Yes, and after every other olympic lift when going heavy!

Problem with the Snatch is that it didn't take very much weight to make it happen to me.

It is because you are using almost every muscle in your body to make the lift occur. That is what makes it such a potent workout tool.

Hey I loved today's work out and I am with Tenacious E. Can't do Muscle ups/no rings, so i will be subbing them for the dip-up's. I cant wait till tomorrow to do this workout!

Howdy. "Nasty Girls". An enduring CF classic.

http://media.crossfit/cf-video/051204.wmv (or .mov)

50 squats. Air squats. Unweighted. You've been at this for almost 4 weeks; when Coach says "squats" without any other qualifier that's what it means. Scale reps if necessary.

7 Muscle-ups. It's a big deal to get ONE. Can't do a muscle-up yet? Me either. The Faq sub is 3PU/3dips or 4PU/4Dips (Note: NO ONE does one minute of PU and one minute of dips. No one. Ever). The last couple of times the "30 Muscle-ups for time" WOD has come up the as Rx'd sub was stated 4PU/4Dips=1 Muscle-up. Therefore, that would be the full sub. Scale reps.

10 Hang Power Cleans. 135#'s (per the video, looks like the as Rx'd weight for women is 95#). Hang (start with weight on your mid-thigh) Power (catch in slight knee bend, NOT full squat) Clean. Scale weight, not reps.

If you have any question...any question at all about intensity and desire, what it means to "want it" when you go after a WOD, fire up the "Nasty Girls" video. Annie and Eva just motor through. Awe-inspiring. But it's Nicole who inspires; she just won't quit; she just won't give in; she will NOT be defeated. When "Lovely Daughter" talks about Crossfit THAT'S what she talks about.

Crossfit...is it in you?

3-2-1...Go.

Oh Nate...ouch!! That was always a fear of mine. Hope you heel up fast.

shoot!
I'm in a hotel tomorrow and the gym there consists of... well nothing! Looks like I'll have to come up with somethings on my own that will kick my a$$.

321 GO!

#23 I'm a body building convert as well, and have always mixed lifting with lots of running for soccer. Too bad I didn't do this while I was still playing college soccer instead of body building.

#12- Alriiight! Gigity gigity!

#21- That's funny you mention that, I have been wanting to do "Murph" for a while and since I don't have the equipment to do power cleans I've decided to do it tomorrow.

#16
I would have to count myself as one of the "bodybuilding converts", although I don't necessarily have the size to be considered a "bodybuilder" by any means (6'1, 195) and I was smaller before I started CF, I definitely used to be one of those guys doing heavy bench press and curls and all that.

After just a few months of CrossFit I am in the best shape I have ever been in and am having an awesome time in the gym..I've got my girlfriend into CF, but still have a few bodybuilder friends I have to work on converting

I can do dips and pullups for days, but can't do a muscle-up to save my life. Any suggestions on developing that missing link?

Yikes! Sorry #12, read your post but neglected to notice the m in your profile. Iks-nay on the igity-gay!

#26 bingo
As always, enjoyed your post. I just watched the video before coming here to the comments and Nicole's effort is what struck me most about the video, too. Sucks that she got something in her eye right there at the end. :) Seeing that definitely made me rethink how to scale for tomorrow.
Those women could outwork me any day of the week. Used to say I'd never date someone that could kick my ass. CrossFit girls have me hedging on that some.

3...2...1...GO!

#26 Bingo, Although I have been doing Crossfit for a couple of years I have enjoyed reading your crossfit beginner advice. Another good post today.

You hit the nail on the head regarding the video and especially Nicole. It was one of the first videos I ever saw and it blew my mind. If that doesn't inspire you to give it all, nothing will.

Oops. Fixed version of the link in #26:
http://media.crossfit.com/cf-video/051204.wmv

#30
Brady,
look at some of the muscle up video demos taught by Rob, they are great for some instrucitonon how to get your first MU. Good luck

First time doing nasty girls i don't have rings though. i cant wait.

Excellent post Bingo

Sub 1 muscle up: 10 minutes of pull ups and ten minutes of dips... giggle

Everyone in Oki, I wish I was there... now I'm an old retired guy and I miss 1/1

Have Fun, Train Hard,

Billy

19 / F

Wow! That is one awesome video and I will be doing that demo'd workout tomorrow instead of Nasty Girls. Mostly cuz that is one I know I can do fully legit without substitutions. And then I can compare my time. I'll probably use the 25 pound KB for swings and the 45 pound bar for push presses. I will spend all day tomorrow looking forward to this workout.

#16 Nate- Feelin' your pain...sorta: back in december I had a nice lapse between my brain and telling my leg to move and my leg got between the bar of a 50 kilo jerk I failed and the ground. (whoops!) I had a nice bruise there for like 2+ weeks.

Robin & Kelley - you are on my list of amazing CrossFit women and part of my continued motivation to keep doing this for life! CrossFit strong - all your life long...

Gonna be a good one tomorrow. Ready for the stares from non-CrossFitters.

-Joe

I havent been posting but have been crossfitting faithfully. Just wanted to say again watch the video. That video made such an impression on me early on. Nicole is awesome in that video and her more recent Linda video. Truly inspiring. Also Annie is beyond phenominal.

no dips i will rock superset of weighted pulls and dips instead, look forward to maybe puking. HAHAHA

Anyone in the Baltimore, MD area?

#16 Bodybuilder convert here for sure. I cant even imagine going back to the old "prescription".

Although I was big and lean(5'6" 200lbs @3% BF) I did not feel nearly as fit as I do now with CF.

Although I have dropped 40lbs I remain pretty big and strong. Tons of MMA training has helped improved overall fitness and cardio but CF is the perfect plan for true "athleticism". At least I feel that way...and thats the idea right ?

I am quite new to CF at 4 weeks (turned on to it by many of my pro mma friends) but yet I have added five pounds of pure muscle, dropped 2% bodyfat, improved my cardio conditioning, and eliminated a nagging sense of overtraining.

Its weird, now I look at the guy doing 3-4 sets of bicep curls and shake my head...

My mistake - post was for #23 not 16

YES! Can't wait to rock this one! I'll be subbing pull ups/dips for the MU's...one day I'll get a muscle up! Got the rings....

wish it was tomorrow already......

#42-not in Baltimore...closer to Ft. Meade....

Nate J. #16 - it sounds like the universe is punishing you for going back to your old ways :)

As I was doing clean & jerks today after snatches I was thinking, "Wouldn't it be just my luck if Coach gave us cleans to do tomorrow." I'm so lucky.

Referring to Comment #26... Right on bingo! I could not have said it better myself.

The "Nasty Girls" video is my favorite and Nicole is definitely inspiring.

For those who have rings consider doing your 3 pu's and 3 dips using them. Since I can do between 3 and 5 mu's before failure I get more out of doing a slight assisted jump to get my self started but only after failure and I try hard to limit the jump to build my muscle up strength.

Now I'm off to plan a scaled "Nasty Girls" WO for my beautiful but very new to CrossFit wife.

Funny, I was just thinking about this one today. Going for sub ten tomorrow morning before work.

Cool video Robin and Kelley! Robin, the beer shot at the end was so saucy! I'll be sure to tell Little Spoon to give you a hug from me.

Totally agree
I was also fairly lean and big
actually weight the same now at 180lbs...with perhaps improved leanness, but never felt better in terms of fitness, vascularity, density and more importantly...toughness! :D

Haven't seen the girls in a long time...kinda interested as to how i do, and excited for a change! CAN"T WAIT FOR TOMORROW!

Haven't seen the girls in a long time...kinda interested as to how i do, and excited for a change! CAN"T WAIT FOR TOMORROW!

#23, bodybuilder convert here too. Like others, I'd never switch back. I do through in more stuff at the end of my workouts when I feel the need but this stuff is usually powerlifting and O-lift work. After 4 weeks, I'm actually pretty amazed that my stregnth hasn't dropped too much. I need to check my squat though, I was putting up some big numbers. I don't think I would have switched if the science behind this stuff wasn't right on point like it is. Crossfit is so rad (yeah I used rad)! lol

-Dan

#30 Brady

Doing mu's requires a lot of strength and technique. First thing is to learn the false grip. Check out the below link for a great demo.

I like to compare a lot of "CF moves" to learning a good golf swing in the sense that you have to put a lot of little moves or techniques together to do it right. So like an effective golf swing CF takes a lot of practice and patients and concentration. If you break the mu into smaller movement like the false grip, keeping your elbows close to your body after using a kip to get you started and "sticking your head through the window" while pushing up through the dip you will get it.

Also I believe there is a lot to be said for the assisted jump like used with the jumping pull up to get you started.

Today I punched Pukie in the face!

-PS-
I just discovered CrossFit Live and I'm LOVING it

So I was under the impression that it is 4to1. Do we know for sure what it is 4to1 or 3to1, big difference when you look at the total workout?
Thanks Nick,
InnerStrengthCrossfit.com

So I was under the impression that it is 4to1. Do we know for sure what it is 4to1 or 3to1, big difference when you look at the total workout?
Thanks Nick,
InnerStrengthCrossfit.com

The video on this one is sick.

#23: I was also doing bodybuilding workouts before Crossfit, although only for eight months or so before switching. I've gone back to old workouts only a handful of times and it was usually when I was at the gym with a non-CFer. I was doing more weight than I used to, but I didn't feel like I was doing any work because I wasn't really breathing hard. It was weird to think I was ever one of those guys who used to sit around and talk in between sets. Oh, and even though it's taken a while, I've actually gained weight doing Crossfit.

I used to do the old bodybuilding workouts as well, with a lot of running. My run times have actually gone down after 6 months of crossfit, but I am definitely more fit overall. My first workout was 'tabata something else'. When I was done, lying in a pool of sweat on the gym floor, stomach turning and head spinning, I knew I was hooked forever. I tried to bench press after a few months of crossfit as was stronger than before crossfit despite having not touched the bench press in that period of time.

Sub'd: pullups/dips for muscle ups.

21:34

Technically either 4 to 1 or 3 to 1 is acceptable but I think 4 to 1 is a more realistic substitute. Just post whatever you did.

Well My first muscle up was 2 days ago so I think those are going fail pretty quick. Probably going to jump to help those. Can't wait for tomorrow though!

can't wait for this workout tom.
Circo I do the same thing now when I see so many
guys doing the bicep curls... I just can't help but shake my head

3,2,1, get er done!

Hi everyone, I sadly don't yet haunt crossfit Vancouver but will soon.

So this means I don't have access to rings but I have been rocking bar muscle ups and can bust out a good 7 consistently for this WOD.

So my question is do I have to increase my MU's when they involve the bar.

Much Love,
George W

I WILL DO THIS WOD AND POST MY RESULTS TOMORROW BECAUSE I HAVE RINGS AT HOME FOR THE MUSCLE-UPS. NO GOOD PLACE TO PUT THEM AT THE STATION I'LL BE AT TODAY.

I'LL DO OVERHEAD SQUATS TODAY!

ROBERT S.
TUCSON, AZ.

Janell -- I think I'm with you. I'm going to do the workout from the video instead. "Nasty Girls" requires too many subs for me...

How many ring dips/pullups do I do for the 7 muscle ups? Is it the same 3:1 as doing them on a bar? Just got my elite rings yesterday, can't wait to use them for a WOD.

How many ring dips/pullups do I do for the 7 muscle ups? Is it the same 3:1 as doing them on a bar? Just got my elite rings yesterday, can't wait to use them for a WOD.

How many ring dips/pullups do I do for the 7 muscle ups? Is it the same 3:1 as doing them on a bar? Just got my elite rings yesterday, can't wait to use them for a WOD.

29/f/112 (seriously starting to piss me off this is not a fluke day two of 112)

snatch

55x1
60x1
60x1
65x1
65x1
65x1
70x1 (PR)

pre: nswux1 + burg wux2

post: met up with eric for christine

115# DL
13:52 (horrible)

eric 34/m/147

135# DL
13:19

I hate when eric beats me! AUGH.

i'm so hungry

There is always so much debate over the sub ... is it 3 pulls/dips or 4 pullups/dips ... if you are in doubt, get some CF spirit and do 5 pullups/dips and take away all of that uncertainty.

#30 Brady, jumping got me over the hump with muscleups. And getting really comfortable with the false grip. Jumping teaches you how to speed through the transition (at least it did for me). Just make sure you jump JUST enough to get you through the sticking point. And a really hard crunch of the abs as you "stick your head through the window", like you're trying to headbutt your kneecaps. Anyway, this is what worked for me. Good luck, hope this helps.

nadia shatila... lol.
is 112 too high or too low I forget... and if you worry about your christine time seems like you are using more than bw for the dl and he is using less than bw... so there ya go... wish i could approach that time.

It's 3 am and I'm about to start getting ready to go to the airport! I can not wait to get to Cali and start this week. I'm just totally freaking out. I get to meet EVA tomorrow :)

This was the first time in a long time that I didn't see the WOD before bed. What a great surprise! This is the video that has made lots of us fall in love with CrossFit. Nicole made it impossible for me to ever quit a workout.

It's crazy that I can actually do it as RX'd now. I knew this day would come :) But it would still take me 4 days to finish because of the MUs. One day I'll be able to do it just like Eva, Annie and Nicole.

Bingo how do you do it?
CrossFit....Is It In You?? LOVE IT.

Damn I need to get some rings.

"nasty girls" this one always puts me out for a few hours afterward! can't wait!

Didn't do this for time:

7 slight jump start muscle ups
20 gas canister swings

x3 rounds
followed by 63 ring pullups

Hi hi hi,
Okay all first day of the cert here in Okinawa. Here are my take aways (while there are really to many to list I will talk about the things that really hit home). First off WOW, Coach Made me feel @ home the second we met, almost like we had known each other for years @ least on his part on my part I was some what in awe, for those who have met him I am sure you know what I mean.. he just seems larger than life. Ok so my first take away, for those of you new to CF get to a cert immediately if you think this is something you want to really progress @... I am not a vetran CFer but not a noob either and in my short time I developed some really bad habits that will take alot of time to fix, alot more time than if I would have started this endeavor with qualified instruction. Next, the applicable knowledge, I can honestly say I took more notes and had more comprehension of what was being said after one day @ the cert. than 1 full semester of college..no exageration. Coach and his team provided straight to the point information that we could actually apply immediately ..What a novel concept...Here is what really just kicked me in the head... I am @ an age that I have started to realize my mortality (37)which to me is a good thing, but this was a revelation Coach said .. Who are the people that are in places like retirement homes.. Immediate I thought old people, but thats not necessarily factual, so of course coach enlightented me. The people in those homes are feeble and frail!!!! not the sickly and disease ridden but those whose bodies have begun to fail them. so maybe this is a stretch on my part but they are people that can't manage their own movement functionally. So if I contiunue to train in my functionality of movement it's possible for me to be able and functional later in my life. I have a beautiful 9 month old daughter, another little me on the way and a incredible wife... this means I might get to be a perfectly functional father well into their young adult hood. What more could I ask for? There is so much more I could say about this, my first day of the cert., but I am going to go spend time with that little girl I was talking about. Will try to do this again tomorrow if you don't mind and if you do then well don't read my post ... 3-2-1 go

CFWU X 3
23 min 31 sec

36/M/175

subbed 3 pull ups and 1 ring dip for each MU

17:33

It was all falling apart in the last round.

I have a question about MUs, but I'll give 3 points also -- sorry but I haven't found the instructive videos on MUs yet (somehow).

Question: how kosher is it to use kipping, rocking or rolling for the MU? I haven't done MUs for 12 years, but I know I used to bring my knees up then rock forward, or hang in an L-sit, pull-up, then rock forward. I did one in competition once, so I know I did that 'strict'.

(I'm not sure if I taught myself MUs the first time I found a pair of rings when I was 15, or if I learned it when I was 20 years old.)

3 points:
1. False grip -- looking at your right palm, find the "bottom-left corner". You're going to put that corner on top of the ring when you hang, by cocking your wrist towards yourself. It's not comfortable. You want the ring on the wrist / watchband side of that 'corner'. There are 2 bones in the forearm --- that's the Ulna. Also called the "medial" side of the forearm, as opposed to the "ventral" side -- the thumb is on the ventral side.

2. Pull-up, sliding elbows along your ribs, keeping rings narrow; try to place the rings against your ribs/nipples -- closer to ribs is better. That bottom corner of your hand is still on top of the ring, so the ring is still touching your ulna.

3. Transition: 2 parts - your wrists have to push down and roll on top of the ring; you do this by rocking your body so that your shoulders move forward over the rings. I believe this is the critical trick. You can use your body -- even your hips and legs -- to rock, so that your shoulders roll forward and get on top of the rings.

Do NOT try to move the rings down with your arm & wrist strength, to get on top of them. That's the mistake you must learn to overcome, by rolling your body forward so your shoulders get over. Once your shoulders are over the rings, a strong dip will stand you up.

If you know the trick, you only have to pull the rings down to your nipples, to get the muscle up. A little kip might even get you from rings-above-pecs to rings-on-bottom-of-nipples, but follow it immediately by rolling shoulders forward.

So how about my question? How kosher is kipping? Whatever gets 'er done?

I don't have rings yet --- stove here can't melt the PVC, gas oven too small... but last night Tash and I bought a heavy-duty tow rope from Carrefour in Muscat, which has semi-padded loops at each end... we've already discovered some crazy tricks and configurations by draping these over our 4-square, pyramidal pull-up stand. I don't think the soft loops will work for MUs. But we'll see.

I haven't done rings in 12 years. Scary.

cool vid, great job girls ! love the soundtrack, wo is it ?
thanks
paul

Kelly Rakow-
I met you at the March '07 Raleigh Cert. You have totally reshaped your body, and are awesome to behold. It's really hard to go from tiny to tough, but you've done it. And, I see you've decoded how to bring it, and figured out how to never, ever stop & rest. Well done.

You are a tough, lean & strong athlete. Kudos & respect from me to you.
-Karen

Sorry, I said thumb is on ventral side of forearm, I meant "lateral". The opposing sides are medial and lateral. (ulnar and radial)

34/M/170

As Rx'd: 16:26

2min slower then last time, but this was the first time I have done all the MU. Happy to be able to "as rx'd" this one.

Holy HOTNESS! God I LLLLOOOOOVVVVEEEEE how tight female CROSSFITAZOIDS are! Bloody hell! (Alright J, simma down)
With that said, great vid, great effort, great bodies...dammit there I go again, shoot!

Well done Ladies! Awesome WOD!

6 minute 16k kb snatch set: 60L/64R 20/21 rpm. Hands in good condition, no cramping.

5 minute break.

9:01

Squats with full hip extension to Dynamax ball, ring MUs with full elbow extension at hang, at support and back to hang (no "jump off" half reps), 95# HPC with full rack position each rep (elbows up and bar completely stopped at rack).

Squats done at a one per second pace. MUs in groups of 4/3 or 4/2/1. HPCs after a set of kb snatches were tough; had trouble holding on to the bar. While today's time is slower than previous times, my technique was much improved and all reps were "complete".

first nasty girls, i think i was hurt last time... looking forward to it...

#22 Michael

Bodybuilding convert here as well! Never in a trillion years would I go back to training like that again.
I recieved my pro card in 2001, and a seat to compete at the national level. I was not a natural bodybuilder, and had heart attack #2 just prior to the Miami copetition, and hung it up shortly there after. (I figured since I was 25 and had just suffered my second heart attack, it would be a good idea to change my thinking and then and only then could I change my health.This took years!)
My heart is stronger than ever, less a bit of scar tissue. I haven't used my inhaler or my advair in 6 months, having COPD and asthma as well.....or rather, having had? My blood preasure, after years of being on atenalol, HCTZ, and Labatalol (mega doses mind you) that were unsuccessful at bringing my numbers down any lower than 180/80...my blood preasure this morning was 112/62 at 48 bpm, and I don't take any BP meds at all anymore!

ALL AS A RESULT OF CROSSFIT TRAINING! Changing the mind, heart, spirit, and soul.....cleansing and loving the mind, heart, spirit and soul...........if these things are done, then the body naturally takes care of itself, and it has! This is sometihng I could not have recieved from bodybuilding training...from the non-functional, single joint, boring a$$ training!

I know it seems over the top when I say that I owe my life to Crossfit....but I truely do.

So, you ask, would I go backwards when I have come light years forward...I think the answer is plainly obvious!

Thank you Coach, that you community, thank you god for blessing me with all of you!

Scaled to 50 kg HPC. Subbed 4 x pull-ups/dips for muscle-ups.

26:30

Not feeling all that well today.

36/m/185

Well that blew...forgot my watch so used clock on gym wall...just under 20 minutes...funny how you can go into 135 Hang Cleans thinking shouldn't be an issue....WRONG!

Coach and crew enjoy Oki...have to get you out to Bragg next! Those guys can't have all the fun...we will make sure you get a trip out to visit the legion.

7:37 as rx'd

HPC's and MU's with full ext was the difference this time, PB is 6:53 before this

bwt-161
34 yom

49m/5'10"/225
cfwu x 3
nasty girls: subbed 21 dips/21 pull ups for muscle ups
the rest as rx'd
13:11

27/6'6"/200 lb

16:25 - started MU's from standing with rings about 2" above head

25/5'9"/130 lb

11:35 with 44 kg (97 lbs) HPC's

Another bodybuilding convert here. 37, male, 240 lbs.

I've been CrossFitting for about 6 weeks, and I simply cannot imagine doing anything else. Taking that first step is the hardest, throwing out all "conventional wisdom" gained from lifting weights for 23 years.

I watched a few of the CrossFit videos and thought, "Hey, I bet I can do that!"....Oh, so wrong. =)

After only six weeks, issues I had from bodybuilding are disappearing. I have a really large chest, and it's coming back into proportion (thankfully!). I no longer have lingering back pain.

I'm stronger in every lift, and I'm not afraid to try new things. I see guys pumping out 60 lb curls, and think to myself, "Yeah, but how many pull ups can you do with good form?"

CrossFit is truly amazing. I can't wait to do this workout, but I'll have to sub since I don't have rings.

Quick note - at the point where I finished my 2nd round of chins/dips I realized how perfect my form for the hang cleans had to be. Arm strength was shot and I had to used all shrug and speed to get the bar up...I realized what a clean was all about.

37/5'10"/189
34 mins
subbed 4chins/4dips
115lbs for cleans
all sets broken
(long way to go but feel like I accomplished something).

25/m/185/5'9"

subbed 3 pull ups and 3 ring dips for the muscle ups, but got up to 135# on the HPC, so happy about that, I feel completely anniliated...where you at katon?

16:10

viva la revolution!

33/M/203

21 pu's 21 dips for muscle ups.

15:09

Nate J: Ouch! Wishing you a speedy recovery!

jamienokie:

Sounds like Mr. Miagie(me'ah gee' shoot i cant spell that so I had to show it phonetically;) is back in Okinawa! Jamie son, I can relate to what you say I still want to be able to wax on, wax off, late into the golden years- and see my childrens children. If Nasty girls dosent kill me first:)

41yom/5'9"/185#
13:26 Rxd
1st 7MU, then 2's and 3's
First time without subbing MU's!

male/35yrs/190lbs

sub MU with 4PU 4Dips per 1 MU and hang clean with 95lbs

as rxd

18m37s

i love this stuff
time 19:05mins this was slow but all good

M/32/175

CFWU x 1

As Rx'd

9:53

Completed at the new Crossfit gym in London Ontario.

www.crossfitlondon.ca WFS

M/40/5'11"/190
29:22 (barrel pull-ups; modified ring dips; 95#)

F/37/5'6"/140
24:06 (jump pull-ups; modified ring dips; 65# first round, 60# rounds 2&3)

Note: subbed 4 modified pull-ups and 4 modified ring dips (rings at knee height, legs extended with heels on the ground) for MU's

m/43/232

squats as rx'd
subbed 4 pushups for 1 muscle ups, no access to pull up/dip bar
did total of 54 pushups, 30 lady pushups in broken sets
did 65lb hang power clean since first time

glad to finish; 31:10

Subs: 21xpull-ups & 7 ring-dips for MU...95# HPC

22:17

27.m.169.5'8
cfwux3
subbed 4 to 1 pull ups and dips
otherwise as rx'd
8:39
muscleup work- got through the transition, couldnt finish the movement... almost there

Question, if I may.

I have rings, but don't have enough room in the gym here at work to attempt MUs (I would bang my head on the top squat rack from which I hang the rings). So, I'm going to have to sub, but considering I have rings and ring dips are harder than regular dips (about 3-1), should I still be doing 3-4 pull-ups / 3-4 ring dips...or is 3-4 pull-ups / 1 ring dip acceptable.

Thanks all!

M/31/5'7/178
As rx'd
14:54
"Bodybuilding convert" here. I was in the military and am a LEO, now so I was always trying to balance strength and cardio, and not always with the best results. I started crossfit a year and a half ago and have not looked back.

"Nasty Girls 1.5"
5 rounds for time:
500m Run
50 x Squats
7 x MUs
10 x Hang Power Cleans - 135lb

37:16 - didn't break any sets

Last Nasty Girls as rx'd was 9:14

Pentagon Crossfit - "It's OK to cry, but you can't quit!"

26/6'8"/210

22:08 with 21/21's

Sub MU with 3 PU 3 Dips per 1 MU and hang clean with 95lbs

Jim 48/M/170 13:38
Gary 51/M/200 15:49 1st set of hang cleans 135lbs

Age=27
BW=183

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

12:50 mins.

http://www.stevesclub.org

Way to kill it girls.

Yea Robin! Looking good hot stuff.

Does anyone have a sub for Hang Cleans? I dont have a bar or weights yet.

Robin and Kelley - Strong work!

I'm so lucky I get to watch Kelley workout whenever I want! She always inspires our CrossFitters here in OC to achieve new heights. She's the best friend, companion, and wife anyone could ever ask for! I am truly blessed.

M/52/184
Tried out the new "Y" in Edmonton this morning and got the "what the hell is he doing " look from the regulars. Have never done a muscle-up and the gym had no rings. Sub 21 pull-ups and 21 dips.
14:00
Those "Nasty Girls" are awesome.

31/M/190
Did my WOD at home today so I had to do a variation.
3 rds for time of:
50 squats
21 pull-ups
21 ring dips

Time: 16:36

Followed with 3 rds of 100 rope jumps

Forgot to mention, I would have done Muscle-ups on the rings but my basement ceiling is too low.

12:36 as Rx'd. MU's were full extension top & bottom except on first rep of first and third sets.

3:09 improvement over Sept 25.

3 rounds for time of: 19:35

50 Squats
35 pull ups (4r/31j,4r/21j,1r/24j)
35 dips (35,20,20)
Hang power cleans, 10 reps women 80# (I used 20#DB's --next time should use 25#)

400m run on T-mill (10mph): 1:30
2' rest
500m row: 2:29
2' rest
400m run on T-mill (10mph): 1:30
2'rest
500m row: 2:23

bw 170

subbed 3/3 for muscle ups

12:43

First time doing this wod. Had to scale it back

35 squats
12 pullups (assisted)
12 dips
10 hpc @95 lb

17:01

After I was finished I felt like I should have done the 50 squats and 21 pullups/dips...Now I know for next time.

47/m/180

almost as rx'd but with jump-assisted MUs

17:52

Subbed 21 pullups and 21 ring dips for the 7 MU, other than that as rx'd.

Time: 21:47

What a way to start a work day!

8:50 rx'd
New PR by 1:28. This was also my first muscle up workout where I turned my palms out at the bottom of the muscle up. WooHoo!

Off to work then flying out to San Diego tonight for the Buddy Lee jump rope cert. Hope the rest of the weekend is this good.

#77 AllisonNYC

I just hope you realize how lucky you are to live in such close proximity to the Crossfit experts. Us poor people here in Australia, wish we could get so lucky.

1.3 mile run
20:28 (subbed 21 pullups and 21 dips for muscle ups)
1.3 mile run

#45 Tenacious R and #48 Shannon, I am in Columbia MD, familiar with Ft. Meade and Baltimore, do either of you have access to rings? I would love to learn muscle ups, I am so close on the straight bar. Wouldn't mind someone to train with either, although I have gotten used to the looks I get from your "one muscle a day" guys in the weight room.

Amy
37/63"/125

Nasty Girls-scaled
3 rounds
40 squats
15 pull ups
15 assisted dips with feet at head hight
10 power cleans (didn't catch the Hang part - doh!) 77#
Rounds 2&3 all sets broken.
12:41

My forearms are toast. Still making progress

Great work on the video girls! I am going to use that workout tomorrow with the swim group I coach. It is mostly girls and before the workout I will show them the video. I love how crossfit has so many videos of gals kicking butt in workouts. When I show the girls I train the videos they get very motivated. They are in awe of the abilities these women have and some are starting to get those abilities themselves. Funny thing...the harder I make their workouts the more they want to come back. Some have even stated, "I want to quit swimming and just come here and lift."

Love this WOD! This was the video that converted me last spring. While it took me about 6 months before I was exclusively CrossFitting (and a CF addict) I still go back to this video. Love!

J roCK: Yes, CF body's are incredible and watching people CrossFit is awesome. I love the display of strength and effort. Did you see the video on CrossFitHEL.com? It's an awesome pull up video from a Brooklyn playground- gets me pumped!

Front squatting at CF HEL tonight- 7 sets of 3. This will be the first time I could repeat a WOD, so I am excited to see some improvement from a few weeks ago.

Allison: Have an awesome trip!

J RoCk-Wow! I respect you even more now.

#133-I have rings, just got 'em. Have you checked the message board? There are a group of us that meet up every other weekend or so for some CrossFit crazaziness! Look under the Baltimore/Annapolis....search. Email Mark. Great guy. We are meeting Saturday.

#23
Another convert here as well. I was a very skinny guy (5'11 - 130#) when I started body-building (10 years ago) as a result of being a distance swimmer. The body building did what it was supposed to do - build my body! I got up to 175# by doing the gallon of milk a day diet and a ton of supplements. I could never keep training for more than 6 months at a time because I would always end of with tendonitis in my shoulder, wrist, and knee. I could also never maintain my weight. I would take time off and have to start again. After discovering X-fit it was a revelation. Train functionally? That makes too much sense! I started full time X-fit back in May, and have not experienced any of my re-occuring injuries - except early on when learning to kip - my shoulder got tweaked a little - bad form. I am now at 160-165# - eating zone, taking fish oil and drinking the Kool-Aid.

Okay, I'm a novice at this, but I've been studying the technique videos and getting humbled by the WOD demo videos... and I'm confused by two things on this video.

One... are the women in the video actually doing a total of 60 swings, 120 presses, and 180 squats? If so, my gawd...!

Two... in watching previous swing technique vids, it seemed like the women in the video were doing exactly what he said not to do... which was use their shoulders. Were they deliberately trying to hit their shoulders more or what?

OK, so I got to work on this one, too. I can't do MU, so I subbed PU/Dips and I had to scale down to 95# ( I tried 115, but my grip just wasn't holding the bar after the PU).
Time:

26:11

Followed by some 95# clean and jerks.

Just found a C2 rower on ebay Item number: 180209438014 , its the original but it's only $103.00 plus $69.00 shipping. Happy hunting!

It's a scientific fact that hops and barley replenishes nicely after tearing up your body. This followed by 6 cashews, of course!
Big Spoon: got the hug, thanks!

And yet another body building convert here.
I did the whole body building scheme a couple months ago and yeah I got big, but in no way was I in shape. My roommate converted me to crossfit and he has converted a lot of other people as well, so when we go to the gym we have about 10 or 12 people with us, guys and girls. Its fun to be good at something again. I love the competition and coming on this site to see how much better I am then everybody (in a friendly way). The workouts are always fun and they are always challenging.

37m/6'/148lbs
15:46
50 squats
21 pull ups
21 ring dips
110lb hpc
probably could've put more weight on the hpc but was my first time doing this wod. better next time.

M/35/142/5'-5"
4 months of CF today! I have never felt better, looking forward to my first group WOD @ CF Snohomish tomorrow morning & looking forward to a nutrition cheat day on Sunday!

41/m/182

15:40 precisesly as Rx'd

The Nasty Girls are an inspiration

Tenascious R and Shannon~

Maybe AllisonNYC can pick me up in her private wonderjet, drop me off in MD, so I can get a workout in with you all! THEN, I'll call Spider Chick and she can power clean me, push press me...then behind the neck, and transverse with me on her shoulders back to Virginia beach! Now THERE's a fun WOD!LOL!

Just havin some fun!

Bon Voyage CaliAlli!~

Sad...need to work on my hang cleans...

Dropped weight as I got tired...subbed pullups and dips for muscleups

30 minutes.

3 rounds for time:
50 squats
7 reps: 4 jump pull-up/4 bench dips
65# hang power clean, 10 reps

20.32
(up 15# and down 1.15min from last time)

subbed 21 and 21 for mu's
subbed 115 for 135
17:05

15/M
15:57

5min rope skipping + CFWUx2 (no PU's; push ups for Dips)

WOD: 17:30

- 4PU's + 4Dips for MU's
- Power cleans from the ground instead of hang cleans
- PR by 4 minutes :)

Nice work Kelley & Robin! It was a pleasure meeting both of you at that cert.

38M/175

#16 Nate

I feel your pain brother. I just had surgery (Mohs) on my face Wednesday to remove another tumor (dreaded skin cancer). My third in less than a year. With all these stitches in my face, I look like Joan Rivers after one of her face lift sessions. My left eyebrow is practically touching my hair line. F@CK! The Doc told me to hold off for a few days before I jump back in to give my face a chance to heal and the stitches to do their thing. No CF is killing me.

We will eventually heal buddy and then let the onslaught begin, yet again! Hang in there.

Stay safe all

24/m/200
15:19
5 muscle ups 2 jumping muscle ups first round
2 muscle ups 5 jumping muscle ups second round
0 muscle ups 7 jumping muscle ups third round3

Just got my first muscle up wednesday, so I'm not too unhappy with these results.

21:03 last time with 21 pull ups 21 ring dips/round

JRock - props to you. Thought you had some decent vascularity when I checked out your myspace pic!

I suppose I could be speaking for most, esp BB converts in re: #66
not only do we think 'how many pullups can you do with good form"
but also "I can outcurl you easy" :p

At this point, just coupla months into this...it makes sense. Total sense :)

30/m/190

as rx'd!

14:37

This is the first time I've completed a workout with muscle ups in it as rx'd. SUPER PUMPED!

x66f - I see you did the same brother. Congrats!

CrossFit is THE way to go...trying to get all my friends to drink the Kool-Aid!

Similar to comment #13, I am 33 yr. old, 6'2" and weighed 145# a year ago. Been doing CrossFit for 6 months and up to 159#. Love it.

Warm up (x2)
-200 M row
-10 pull ups
-10 push ups
-10 OHS
-20 sit ups
-10 back extensions

3 rounds for time:
-50 squats
-subbed jumping MU for hanging MU, 7 reps
-65# hang & clean, 10 reps

10:11

Shannon, JMO and Rob, get in touch with Clovis and Warder (two of my work buddies). Warder's got a bad-a$$$ garage Gorilla gym, I'm making the trek over there today for a date with some nasty girls.

In regards to bodybuilding....can't say I was ever actually what you'd call a "bodybuilder" but dang did I try! Bought every mag I could get my hands on, spent HOURS in the gym, doing what they said. All it ever got me was a logbook full of mindless reps. Sure I had muscle but I wasn't really "strong". I am closer now than ever to an unassisted pull up. I was always in pain while lifting. I broke the bone in the ball of my foot, NO idea how, while "bodybuilding" and still have pain to this day. But since switching to the kool-aid, I have gotten SO much stronger! Functionally stronger. I can do things I never thought possible. I'll never go back...ever. I go forth and convert as many as possible!

sorry for rambling....i love this stuff....

haha, JMO yeah I am in Towson, i just go to the gym at Towson U, no rings there of course

28yom/215#/6'4"

20 minutes. 3pullup/ringdip sub.

M/22/6'1"/185

As RX'd: 8:13. I really like this one. It knocks you in the face right away.

Post: Lightweight Isabelle (95) not for time, probably around 3-4 minutes
and then swim to stretch it out. I'm beat

41yo/f/159#
Nasty girls modified 14:10
50 air squats
weight asst (52.5#) 3 pullups 3 dips 7 sets
10 hang power cleans 85#
spin class 64 min 25.2 mile

#90 Kelly Moore-Your #'s and times are amazing and motivating!

WU .25 mi walk on treadmill
oly bar HC
WOD
115# HC as rx'd
10:21
BWT
170#

Colorado Springs

Looking to break my 9:58 PR today, can't wait!

sub 4/4 for muscleup

12:02

59/m/175

WOD
17:30

subbed 3 ring dips and 3 pull-ups for each muscle-up.
Hang Power cleans @ 65 lbs

9999999999999999999999999999999999999999999999999

TSCHANZY 45YOM 5"9" 171 LBS

AS RXED EXCEPT ONLY USED 95lbs ON HANG CLEANS

18:25

DID 50 LEG OVERS CRUNCHES AND BACK EXTENTIONS

9999999999999999999999999999999999999999999999999

#76 struvey-
112 is too high! i know i shouldn't fret about the scale weight but i'm effin starving and misrable with headaches on this zone diet. i atleast want to be losing weight or be leaner with all this suffering! good point re: christine weight, still it's only his 5th or 6th week of twice weekly crossfit and i don't like to lose. :P

freddy c- have a blast in san diego you lucky bastard. fill me in when you get a chance.

doing nasty girls tomorrow, can't wait. i had eric watch the video a few weeks ago, he was blown away by nicole.

22/m/170

I cannot do that many muscle-ups yet.

3 rounds: 50 squats, 28 pull-ups, 28 dips, 10 hang power cleans (135#)

15:17

Nice Demo Video today. Very inspiring. I especially like the choice of carb and electrolyte replentishing beverage. Fearing the Nasty Girls!

26/m/205

took a few days off for a bender (have to stop doing that!!) and i was a hurting unit today
50 squats
21jpu/21dips
95 lb. power cleans (never lifted much when i was younger, the olympic weight lifting is all greek to me)
25.58

M/42/170/70"

50-Squats
21-Pull Ups (1st set no asst.)
21-Dips
10-Hang Clean (115lb)

Time-16:06

18:54

Subbed rounds of 21 pull ups/21 dips for the muscle ups, as we have no rings.

29/M/175

I haven't posted in a while because I've been sick, recuperating and then making up missed WOD's. Here's the past four days:

"Nancy" as rx'd: 18:12
HSPU/L-Pull/Lunge: 10 rounds
Snatch: 135# max
"Nasty Girls" as rx'd: 11:23

I'm looking forward to tomorrow's rest.

22:30
m/18/185
3 rounds
50 squats
21 pull ups
21 ring dips
10 #135 hang clean

47 yom 160#
As rx'd 13:29
rd1 3:46/4:36/5:06
All HPC unbroken, first 2 rds of squats unbroken,
MU first rd 5 in a row, after that did mainly 2's and 1's. Went 17 mu's before ripping my wrist open.

What a great day in the neighborhood. Started off with a 5K run and then had the pleasure of the Nasty Girls. Just about ready to drop on the ground and start dreaming of Crown 'n coke. And then that little voice says pay now, play later. Mmmmmm, it's the simple things. Substituted 21/21 pu/dips for the mu, and 115 instead of 135.

Boo: 19:40

SWEET.

i thought the correct analogy was (using the Matrix lingo) take the "blue pill" and follow the rabbit down the rabbit hole, alice! :~)

#92 J roCk

My mom and dad are both having loads of health problems and even thought the circumstances are different they are still similar in the BP is so high they've both had 2 heart attacks and my Mom especially is taking more medicine than I could attempt to name. ever time you post how well your doing after the fact I always call her and read the it to her and I've almost got her converted so thanks Brother.....

Can't wait for this one!

22/m/172

As RXed:

10:31

Muscle-ups are starting to come along.

J roCK
-There is alot of real inspiration on CF, thanks for sharing your story. It is inspiring.

MWade
-Good job on the "as Rx'd"

Skoalface
-You are the "ring man"

M/190/36

Nasty Girls:
3 rounds of-
50 squats
28 dips
28 pullups
10 135# hang cleans

22:58

28/m/214

mix of rx'd and subs

Got my first muscle-up today! Unable to get a second with full extension.

So, after attempts, ended up subbing on rounds 1 & 2. MWade, thanks for the spot on round 3.

20:14

next time as rx'd!

36/m/ 230#
Sub'd pullups & dips.

23:50 time.
Much props to the girls.

20:24

Jumping muscle ups & 83#

14:04 (huge pr for me)

WU- 3x 15 sit ups and extensions, samsons
CFWU- Nasty girls mod:
50 squats
21 pull ups @ 30 assist
1 round 45lb cleans, 2 @ 40lb.
21 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

J: 8:39
N: 13:21

#27 bingo

I remember when that video was first posted in 2005, and it's always been one of my favorite inspirational workout vids. Nicole is clearly dead tired well before it's over, but she powers through it. It's a great effort to visualize when you are about halfway through this workout and starting to really feel it.

Love this workout. Traveling today but will hit it tomorrow.

34/M/77kg

As Rx'd:

26:09

N: 13:21 (75# HPCs)
J: 8:39 As Rx'd

m 33 189

9:51 as rx'd

Good one for grip and popeye forarms! Time for more spinach....

25/M/212/6"4"

17:07- subbed 28 pullups/9 ring dips for 7 muscle ups.The rest as rx'd

(I figured that 3 reg. dips for every one ring dip would be around 9 ring dips for 28 regular dips. Didn't know if that was kosher, but anyhow, that WOD kicked my butt!)

182/40

13:02

MUs as singles; wrists turned out.

I have yet to tangle with the Nasty Girls. I'll have to have a go at them next time. We did 5x5 push press this morning at Windy City CF.

CFWUx3, 75# PP x 10

95-115-125-95-125x2(fail)

It's amazing what some good coaching will do. The last time I went heavy on PP alone, my 3RM was 105. Justin has me breathe correctly, narrow my stance, keep my butt out, and boom, 20 more pounds on a higher rep set-good stuff! I'm sure we'll have some metcon madness tomorrow morning, and then I've got a date with Barbara on Sunday.

Mary Ann,

nice work - have you always been able to do muscle-up's? my next goal (after i get my 1st dip).

Nadia-I don't think you can get much leaner! I think you are just putting on some serious muscle-a crossfit side benefit.

Keep training hard and forget that number.

Subs: 75lb hpc, mu with yellow assistance band set at 24" below rings

16:26

Shannon,

I would love to meet up with you all, I am to message boards what my dad is to cell phones. I am having trouble finding what I am looking for, I don't even know what I'm looking for, maybe thats the problem. Whos Mark? How do I e-mail him....? Oh boy, please help..

as rx'd 10:01

full arm ext. top and hang with hands turned out!

al clean reps

M/37/185/70

Nasty Girls
Subbed 3 dips/pullups on gravitron with 40lb assist for MU. Used 115 for Cleans. No energy during entire workout.

33:18

38 bw185

sub'd 21 pullups and 21 dips for muscleups per/rd

15:32

still no internet at my new place so late on the post. really starting to hate AT&T.

snatches from yesterday

115 125 135f 135 135 145f 145f 145 145 151(an odd combination of pounds and kilos) 155f 155f 155f

post: overhead squats

Subbed 3-1 RD/PU fro MU and 105lbs for HPC

29:50

Back to the bodybuilding comment... how do you convert the hardcore arm-curl, dumbbell flye set? I started with bodyweight and core exercises and bumped into crossfit.com by accident while searching for functional fitness info. It definitely works, and works the important stuff for military and LEA successes. I have been able to incorporate a few converts, mostly power lifters, and some looking for workout variety. But I still see way too many guys pounding away single joint exercises and supported lifts like military press and bench that do little more than pump them up. Wrist curls? give me a break...

M/37/185/70"

CFWU X 2

Used Gravitron with 40lb assist on PU and Dips in lieu of MU (no rings at gym). Did 3 PU/Dips for each MU. Used 115lbs for cleans and focused on form. Had no energy the entire week. Looking foward to a day off tomorrow.

33:18

25-M-200

50 Air Squats
7 Bar Muscle Ups
10 Hang Cleans @ 135

As Rx'd

12:51

Oh Holy Hell, those muscle ups drained me out for that last set of cleans.

"Nasty Girls"

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

23/m/192
9:00 new pr!

"Nasty Girls"

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

23/m/192
9:00 new pr

23/m/192lbs
nasty girls
9:00 new pr

25/m/5'8"/#158
subbed 3 PU and 3 Dips for muscle ups. Sad because i want to get onto doing some of those. Ordering rings today. First time doing hpc's. I need some work, but getting there.

10 hpc's at #95
50 squats
21 pu
21 dips

17:25 and burnt!!

Jared I wish we could workout together, i could use someone with some intensity working out with me. I feel i am not even cobra status anymore, haha.

26/F/115

CFWUx2

Sub'd 15 kipping pull-ups + 21 dips on 20' box per round
Did 75# HPC (Really need to practice form with lighter wt)

18:10

This is my first time did an CrossFit WOD without using the assistance band for pull-ups. :)

Forgot---arms still shaking from HPC and pull-ups.

HPC- 95#
12:02 PR :)

32/m/210/6'5"

subbed 21 pull-ups/21 dips for 7 MU

19:56 PR (previous 20:35)

Wanted to break 20 min and was (barely) able to.

#81 Jamienoki:

I enjoyed your account of the Cert. I am totally with you: the best I get out of Crossfit is the hope I won't be a wasted old man before my kids grow up. And having more energy to play with, or read to, or listen to, them now.

The other thing I'm after is the energy. Just feeling good sitting here, or walking along. When I did Kung-Fu we called it "chi". Energy when I wake up, energy throughout the day, and energy at night (usually). Buzzing through my veins. That is what Crossfit has given me and it makes life so much better!

40/M/195

CFWU x1

50 Squat
21 Pull Ups
21 Dips
10 Hang Cleans 95 lbs.

28:38

I did regular pullups. I can't do a kipping pullup yet. I need to pratice. This slowed me down.

Nasty Girls! More like Totally Evil Biatchiz!!!

3 rounds of:

50 Squats
7 (sort of) muscle ups (very slight jump up to just below the ring & all singles coz I'm rubbish)
10 Hang Power Cleans (105lbs - again, coz I'm rubbish)

13 mins 58 secs

I'm now rubbish and totally Knackered!!

46 - 6' - 215#

As Rx'd

12:55

First time getting 7 straight Muscle-ups.

Need to work on getting full extension for Muscle-ups, didnt turn out at the bottom, arms slightly bent.

26/m/215/6'4"

Sub 4/4 pu/dips

18:30

This workout was a lot harder than i thought.

20:11
110lbs HPCs, jumping dips

3 sets Bradford presses 45lbs
sprinter situps 35/21/17

17:35 as rx'd

Knee still messed up so I rolled my own today.

75# power snatches
KTE
135# bench Press
21-15-9 for time
14:12

13:21

very much pain

31/M/6'0/192

First time, Sub'd 95# cleans
10:42
Felt great on squats for once and pretty sure I actually had proper form throughout.
Took me five minutes of sucking my thumb on the floor to get the room to stop spinning. Man I love this...

I'm in the same boat as #112 Brian--I just got rings and can't do a muscle up--I plan on doing 28 pullups, but how many ring dips should I do to make up for the 7 muscle ups?

anyone trying to get jacked up in Columbia, SC? holla

50 squats
Sub M/U
10 HPC @ 115#

13:54

23:45 mod. to jumping muscle ups

had to sub b/c of no rings

50 squats
30 pullup
30 dip
10 135# power cleans

37:00

Pretty ragged.. just coming off of a nasty chest cold. Ah well that's life.. Hooyah crossfitters!

UGH! i was so upset, i went to my gym at school and they are closed till 2! but its ok ill just go after work, how is everyone doin today?

Age 36
BW 186

CFWU 2x15

14:42, though muscleups deteriorated to jumping pretty quickly. 16:45 last time.

3 rounds in 14:47 (prev 16:37 & 20:30)
50 squat / 14 pu / 14 dip / 10 pwr cln 40kg

m/26/6'3/186

16:27 (and almost puked, love it)

no rings, did weighted pulls/dips 7reps with 30 pounds each, made me wish I had rings.

my 3rd crossfit day and loving it, finished with normal back routine

20:56

MU: Subbed 21/21 deadhang pullups, dips
Power cleans: Subbed 60# dumbbells for 135# bar

Power cleans are very interesting with dumbbells. A lot more on the arms and a lot less on the back/shoulders.

15:38

m/26/6'3/186

16:27 (and almost puked, love it)

no rings, did weighted pulls/dips 7reps with 30 pounds each, made me wish I had rings.

my 3rd crossfit day and loving it

#200- JMOvechkin,

http://www.board.crossfit.com/showthread.php?t=25170

that may work.....anywho...go to the message board, off of the main page, scroll down and find "In Search of Crossfitters", go to page 2, scroll down and find the "Baltimore, Glen Burnie, Crofton, Annapolis" thread.....read thru and find Mark Miller's comments...that's the guy you need to talk to....

Pretty mad at myself...Tried to do the Snatch WOD...yeah...need work on those, won't even count that as a workout...pitiful.
Moved on to Nasty Girls...
used 65# for the HPC's, did 3/3 sub for muscle ups using gravitron....30 min 30 seconds. Really wanted under 30. I'll go with the extra 30 seconds came from me having to wipe down the equipment after every use or else get a demerit. Yeah, that's my story....

#223 and various others

I think this is one of those questions no one seems to know the answer to. I've seen it asked and wondered myself several times. I realized this after the last 30 MU workout. 120 Dips on the rings is a lot different than 120 bar dips. (The difference is one of them is impossible.)

The sub for ring dips is 1 to 3 bar dips.
The sub for MU is 1 MU to 4 pulls + 4 dips.
It seems like the sub for MU is assuming one is doing bar dips. My best guess is if you are using rings for MU subs you would do 1 or 2 ring dips for one MU. You still haver to 4 to 1 for pullups though.

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

15:27
--------------------------------------------------
Compare to 071104

16:56

Man so excited sitting here at work waiting until 5pm so I can do the WOD. I am determined to do the damn muscle ups on a straight bar. My favorite line after a post is "almost puked, love it" haha love it!!

With regards to the bodybuilding, never did I consider training for a competition but I was a personal trainer in college and wanted to get as big as possible. Due to the fact that gaining weight is so flipping hard for me I only ever got to 200, I am 6'1. About a year ago I changed my lifting from strictly in the gym to playground and outdoor workouts (carrying punching bags, hills, clean and throws with a barbell, etc.), I now weigh 190 soaking wet, with shoes on, on a good day. I just recently switched to crossfit, about a week ago, and I am amazed at how I feel after a WOD. When I worked out my own unorthodox way I was noticing great gains in my ability but with the weather and time constraints my training dwindled. I am so thankful for crossfit, only a week into it and I know I will be here for life! I fiend for the damn WOD's! Good luck to everyone, your posts are interesting and inspiring!

6:37 as R'x
Muscle ups were not full extension and partially kipped. I need to work that full range of motion.

50 Squats
21/21 PU/Dips
10 95#HPC
Time: Around 18 min, my stopwatch died on me.
Last round of PU/Dips were jumping. Pukie was breathing down my neck.
I am still shaking...

Nasty Girls
11:50something. I had to walk from the HPCs back to my watch to stop it.
MUs are improving.
1st rd - 7 MU
2nd rd - 3 MU/4 Jumping MU
3rd rd - 1 MU/6 Jumping MU
I guess my kipping muscle wanted to quit after the 1st rd. Slower than my last go at it but mo' better MUs.

Cheers

23/m/80kg

Muscle-ups had big kips, and were not full extension at bottom. Still, first time coming anywhere near doing a muscle-up workout as Rx'd

12:23

50 squats
21 dips (14)
21 pull ups (14)
10 95# hang power cleans

3 rounds @ 20:27

35/M/240/6'2"
First my excuse: I am only 2 weeks in
Sub'd
3 jump'n PU
3 jump'n dips
For 1 MU
Machine Pully Bar 135lbs
For HPC

46 minutes

Nasty Girls(mod)

50 squats
14 pull up/14 dips (last 7 pu's jumping)
10x 95# hang power clean

19:33

First time on this workout

I love that when I started CF 6 months ago I could do only 2 pull ups, struggling

33/m/195
13:18 as rx'd
First time to do this one. Lots of fun.

M/56/202/70"

Regarding bodybuilding, or powerlifting or whatever. The goal determines the type of training you do. Doesn't make it better or worse just different. I competed as a bodybuilder for 25 years. Here is a photo in my last year of competition. aol, profiles, camau71. I was 47 weighed 198 at about 6%. I changed training styles at 50. I went to tabata style circuit training concentrating on one bodypart per session. Little or no rest between sets, done in 30 minutes. The goal had changed to cardio-respiratory fitness. I found crossfit a couple of years ago, and funny thing is, I am 4 lbs heavier, but look much the same. Strength has dropped a little in a couple of areas, but function has dramatically improved. I am very satisfied with the outcome. The only thing I notice is more joint pain. When it bothers me, I stop the WOD's for a week or so then come back for more. The two biggest benefits have been improved cardio performance, and more funtional strenth. The type that translates to real world activities. My two cents...

12:02, PR (2:10, 3:58, 5:54)

MU (turned out to full extension except for last for singles)
7, 4/3, 3/1/1/1/1 (killed my time)

HPC unbroken and very easy

thouht MU would be worse, havent done many since nov injury

indoor soccer last night, legs felt a little tired

50 squats (broken set)
(4 dips, 4 dh pull ups) X 7
135 hpc X 10 (broken set)

50 squats (broken set)
(4 dips, 4 dh pull ups with band assist) X 7
135 hpc X 10 (broken set)

50 squats (broken set)
(4 dips, 4 dh pull ups with band assist) X 7
135 hpc X 10 (broken set)

24:51

50/197

Jumping bar muscle-ups, squats and HPC's as Rx'd.
18:13

11:28

I had to jump slightly on the last two sets of MUs and I had to reset myself each time.

First time on this workout.

22:20

-Scaled to 95lb cleans
-Sub'd 3 pu/dip per mu

Had to do a lot of walking between pullups and dips. Workout felt good, hard but finishable.

pre: dread and stretching was not feeling it today
post: 10m rest, double under practice, dips, back extensions

Last time 15m20s and I do not think that I used the rx'd weight for the cleans; this time, 10m55s

Power Output
203.98 watts
0.28 horsepower
150.45 ft-lbs/sec

great output I few less 1,2,3 go breaks and should drop beow 10m
muscle ups done with rings just over the top of my head jumping

I did three rounds of:
50 squats
21 pullups
21 ring dips
10 135# HPC
It took 22:40, about 7 minutes faster than last time. The last few cleans were from the floor as I just wasn't getting the bar high enough from the hang.

42yom / 149

12:52 as rx'd

Post - Push Press and GHD situps

21:57

subbed 21 pull-ups and 21 dips (full range!!!) for the 7 muscle ups.

squats, cleans, and pull-ups were all good... it's those dips that are a bugger. Thanks KSC for the support!!

bw 155 age 39
3 rounds
50 squats
21 pullups
7 ring dips
95# Hang Power Cleans
17:54 mins

34/m/165
3 rounds
50 squats
first round 7 muscle-ups, 2 and 3 7 ring dips 7ring pull-ups
135# hang p. clean, 10 reps
15:30

Charity-
90# HPC
full ext., mostly kipping, single MU's
10:59

24:41 Subbed 95 lb HS's

24/m/170

this is my first "nasty girls" and i love it! no rings, so subbed 3 pu and 3 dips per mu, otherwise, as rx'd.

22:21

#225 Should have read: 24:41 Subbed 95 lb HPC's

Nasty girls as Rx'd: 23:37 First time doing any muscle up workout without subbing dips and pu's. Very happy with it. I ran through the squats and HPC's no problem, all my time was spent on the MU's. First set, I got 4 in a row, then 4 singles, the other two sets were all singles with a good amount of rest in between, but they were no bs mu's. No jumping or anything like that, so I am very pleased. Hope everyone else out there smokes it as well. Great times on the board.

26m/162/5'10"

Day 3 of XFit.
One nasty girl...watched video to pump me up and as tutorial. Those are some nasty girls! I'll be there one day...one day... thanks for motivation.

Got into it with a 24hr trainer. He was criticizing the fact I was doing cleans. After much debate, its obvious hes not much of a xfit fan...cant wait for him to see my improvement down the road. he spent his time watching my workout as he did arm curls. With persistance, I might convert him, as I was!

time-17.50
50 squats
21/21 dips/pullups
10 95lb hanging cleans
set 2 - 14 dips/pulls
set 3 - 7 dips/pulls

14:42 (18:33 last time)

50 squats
21 dips
21 pullups
10 x 135# hanging power cleans

First round of pullups unbroken - PR

I know it's a noob-ish question but....

Does anyone know where to get the music mashup to the Nasty Girls video?

For some reason it really struck a cord.

11:18 at 50Kg HPC - didn't think I could handle the weight as Rx'd.

First time, loved it

First Time Poster

M/32/285#

I have been doing a bastardized version of Crossfit for several weeks

Life changing to say the least

Time 27:52

50 Squats
28/28 dips/pullups
10 135 lb. HPC's

I had to use gravitron assist on all pu's starting with 50# and 100# in last set

Used assist on 2nd and 3rd sets of dips assist never exceeded 40#

I once tipped (damn near broke!) the scales @ 362#
slowly digging out from that disaster. I fell in love with CF from day 1.

Coach Glassman, thanks.

37/m/150

18:52 with the following subs:
-115lbs for P-Cleans. Did first rep with 135, but it is way too hard for me.
-Forgot my rings, so did 21 PU/21 dips in place of MUs.

Did work out last time in 13:59 with the MUs (same weight for P-Cleans).

Tim

10:00

It's good to be back. I was laid out with the flu for so long I wasn't sure if I'd ever get well.

3 rounds for time of:
50 Squats
7 Muscle-ups (Modified kipping mu)
135 pound Hang power cleans, 10 reps (Modified 95#)

Great work out. Strict MU is not far.

cfwu w/o pull ups or dips
burgener warm up
25:42 as rx'd

34/M/160

as rx'd xcept for the sub on the MU's 3:1 pulls/dips....

16:15

subs on the pulls/dips hurts my time the most....broke 2nd and 3rd sets of HPC's to 2 sets of 5.

M/41/180

50 squats
28 pullups
28 ring dips
10 - hang cleans (115lb)

Time - 27:00

35M/69/170
my workout with some subs: 14:40
50 squats, 21 pullups, 7 ring dips, 115lb PHC

Tried to do a muscle up and even used the false grip but no luck. I have no clue what I'm doing. Whoever is in the videos makes it look way too easy.

3 rounds for time of:
50 Squats
7 Muscle-ups (Modified kipping mu)
135 pound Hang power cleans, 10 reps (Modified 95#)

22:45 m avg hr 142
Great work out. Strict MU is not far.

ps. My 5-month-old daughter watched me do the WOD. I did the squats facing her and she thought it was hysterical watching Daddy bounce up and down like an idiot. Liked the muscle-ups, too. But the cleans spooked her a bit.

This WOD is great for me as a first-day-back because it plays to my strengths. If I'd tried Diane or JT I would have been flopping around like a dying fish...

14:43

full squat cleans by accident

31 M 195

22:31

Sub
-21 Pull ups/ 7 ring dips for 7 MU's.
Had to go to assisted PU from #11 on the second set.
-115 lbs instead of the 135.

This workout was a rough one for me.

3 mile run for warm up

as rx'd except 28 pull ups/28 dips

~16 minutes, unknowingly turned off my stopwatch after the first round...4:10 at that point...grr..

25:27

i can't do a muscle up (yet) so sub'd 21 band assisted pull ups (pink and blue band) and 21 pull up's for the 7 muscle up's. Used 95# for power cleans (which isn't far off my 1 rm).
i have a torn hand from the last workout that involved pull up's and i find it really tough to do multiple pull up's when my hands are so sore - bottomline, need to get mentally tougher!!

40y/o M
75" 202#
subb'd 21/21 pullups and dips for muscleups
15:01

...forearms...go figure

A CrossFit Haiku.....

CrossFit time I post
Lactic Acid Burning me
"Mean Girls" I hate you

17:12 minutes.
50 squats X's 3
7pulls/7 dips X's 3
10 hang cleans with 135 X's 3

31/m/211

cfwu

Nasty Girls as rx'd

15:47

27:25 Yikes!

Sub'd 3 ring dips+ 3 pull-ups for each MU
used 135lbs for hang power clean

did 3 muscle ups the rest were ring pull ups and ring dips, all else as r'xd

8:36

subd 110 power cleans for 135
and subd 4 pu/2 ring dips for mu
time 16:45 2 minute pr

f/45/135

nasty girls:

50 squats
21 pu /21 dips
95# power hang cleans, 10 reps
all broken (of course)

19 min

Thanks Nicole...you got me through

YES BINGO, it's in me, it's in me !!

M, 30, 5'9, 200

As Rx'd in 12:28

Scaled (way,way, down!)as follows:

3 RDS
50 Squats
28 Jumping Pull Ups
28 Mixed Ring and Bench Dips
95# HPCs

Time 23:36

1st round 3 Ring / 25 bench,
2nd round 4 Ring / 24 Bench,
3rd round 7 Ring / 21 bench (out of pure embarassment.

Working on kipping and ring dips now, a muscle up is my goal this year. Look to see great improvement next time.

I'll add that the Nasty Girls video is one of the most inspiring example of athleticism I've ever witnessed. Truly moved by that effort.

M/28/185/6'0"

No rings and not able to do muscle ups on a bar, yet.

subbed muscle ups with pull ups and dips. 1 muscle to one pull up and 3 dips. So, in one round there would be 7 muscle ups, but I did 7 pull ups and 21 dips as a substitute.

24:00

#241 mike, are you serious?
25:45
sub 3 ring dips and 3 pullups for mu
hardest workout of my life
I died, horribly

m/29/80k/182cm

Subbed 3 pullups and 3 dips and used 50k bar for HPC as I thought my legs wouldn't take kindly to the full weight after a fairly long bike ride yesterday. But they held up well and I took nearly 2 mins off my previous time! Cool!

15:20mins

31/m/200

12:50

-used 155lbs for cleans
-did 21 pullups + 7 ring dips instead of MU's

first off I was present when OPT Mommy was doing this one. Great perservance! and it was band assisted dips and kipping pullups 21/21 per round.
anyway...very happy to type 24:30 as rx'd this time. I got my muscle up groove back but they certainly slowed down the workout. I probably failed about 15 times in total. I can do one about every 20-30 seconds anything less and I would fail. Power cleans were tough and ugly, squats good.

M50/170

17:30

subbed 3 pullups/3 ring dips for each muscle up

OPT Mommy -

Thanks! No, I haven't always been able to do muscle-ups...in fact when I first got my rings (just over a year ago), I couldn't even do one dip! Not even close! It was really pathetic. I started practicing muscle-ups as soon as I could do a few dips and would start from a seated position with my legs in front of me and do assisted muscle-ups that way, then I moved to jumping muscle-ups until I didn't have to jump anymore. Keep working on it and you'll get it too. I still just do singles, but I think I'm getting close to doing a couple in a row.

Me: 41yo/M/5'10"/189lbs

CFWU + HSPU - Pull ups and dips
Burgener WU x 2
30 minutes of trying to get a muscle up on the rings. I am getting close. :>)

WOD: 27:11

Squats: all sets unbroken

Pullups: normal grip, broken sets 21 per round

Dips: deep as you can all sets broken to match pull up reps 21 per round

Hang Power Cleans: All sets broken. First set with 135lbs and then dropped to 115lbs.

I have done 5 WOD in the last three days in order to "Catch up" and I am pretty smoked. Today was not my best effort.

HELP: I am missing something on my muscle ups. I can pull from the bottom all the way up to my nipple line with the false grip. When I start from the dip portion I can do the dip from all the way down to a lock out on the top and I can get a nice decompression of my shoulders. I cannot for the life of me figure out how to turn over from the pull to the dip. I have watched every video involving a muscle up from the tutorials to the various WODs. All super awesome, thanks coach. But I just cannot seem to get how you move your weight from behind the rings through to the front.
I have used my legs to "Kick" to the rear as I move my head forward but it seems like I'm trying to move a mountain with a teaspoon. Can anybody help me with this movement? All comments are really appreciated. Thanks in advance.

Have Fun, Train Hard,

Billy

M/33/6'1"/185

Subbed 21 dips/21 pull-ups for MU also only 95 lbs on cleans.

13:01

first time doin nasty girls

m/21/6-2/195

12:21
sub 21 pull-ups and dips

pukie tried to visit, came close

25/m/194

had to sub 21 pull ups and 21 dips for muscle ups cause there are no rings at the gym.

12:25

13:30
Modified MU 100#
modified 95# clean

m/34/70/191

10:32pr hands not turned out at bottom

Bwt: 135

As Rx'd

7:00

10:38, 115lbs cleans and bar MUs.

Didn't have much energy going into this workout, so I'm not very happy with the performance. Hopefully the next time will be better.

My first "Nasty Girls" !!!

Sub Pu+Dip; scaled

3 rou:
25 squats
15 Pu+ 15 Dips w. 30kg assistance
12 35p Hang Power Clean
Time: 18.40

First set I I did all the PU then all the dips, 2nd+3rd I alternated 5/5.

50 squats
21 asst pull ups
21 asst dips
80# HPC x10
Time: 19:12, PR and using more wt on HPC than last time

SORE all over today from a clean, 1arm snatch, overhead lunge workout I did the other day. Almost took today as a rest day but decided not to.

Oh man…weight went up a couple lbs this week. I know it can fluctuate etc and I really ought to get rid of the scale altogether (goal this year). Arrggggggggg….it can cause some painfully bad days.
Erin

M/51/206/74"
36:00 Did I read the clock wrong? Looks like I'm the slowest person doing Nasty Girls today.
Squats - unbroken.
MU's - subbed 21 PU's and 21 Dips per round.
HPC's - 135 lb's, all sets broken.

50 squats
21 pullups
21 dips
115 lbs hpc

11:00

28/m/188

very tender (read as: searingly painful) right patella tendon, so subbed this beauty:

3 rounds of:
- 50 DL, 135 lbs.
- 21 ring dips
- 21 ring PUs

took about 29 minutes, but that included the 3 minutes of excruciating pain experienced on PU number 18 as nearly all of my weight came down on said right patella at the bottom of the pull-up. done in an ill-designed power with foot steps below the PU handles. brutal

42/f/5'6

nasty girls

3 rounds of
50 squat
21 pullups woody band
21 dips
10 clean 65 lbs

18:54

13th WOD. Scaled way back.

3 rounds for time:
- 30 squats
- 15 assisted PU (100 lb assist)
- 15 assisted dips (100 lb assist)
- 10 HPC 45 lb (first time cleaning anything other than a med ball)

26:07

42/f/5'6

nasty girls

3 rounds of
50 squats
21 pull ups woody band assisted
21 dips
10 cleans 65 lbs

18:54

49/M/220

200 rope skips and a little stretching

3 rounds of the following;

50 squats
21 pushups(arm exhausted from yesterday's weighted dips)
10 pullup(s) 5 strict 5 jumping
10 hang clean 125lbs(scaled)

18:08

M/38/6'2"/225

weird... had a dream last night that I was at work and Coach walked in... very strange!

The boys were over for the 0530 session.
4 rds of:
10 ring dips
15 walking lunges
20 0-bar thrusters
25 35# barbell (KB) swings
400 meter run

I forgot to start the timer, but we all finished around 30 minutes

nasty girls -
subs 135# DL for squats (can't bend that deep due to knees),
3-1 pullups/dips

32:35

m/23/195
I did something a little different. First time Diane as rx'd

9:53

Last time I did it, I subbed 185# DL's and got 12:45. Crossfit, you guys are freakin' sweet.

M/38/216

Subbed 3:1 on the mu's. Otherwise as rx'ed

18:28

2 seconds faster than the last time...last time I dropped the cleans to 115. This time was much better.

50 yr old newbie
50 sqats
21 pull ups and dips (assisted w/ 45 lbs twice and 55 lbs once)
10 hang power cleans (at 65 lbs, 75, and 85)

approx 22 minutes

Nasty Girls, brutalsweet end to a rough day.

Tried MUs on straps today, failed, and I don't think it was because of the straps. I think I couldn't pull up enough.

Tash -- 24/f/5'6"/110#

Subbed 5 ring (strap) dips w/ feet on box; 15 assisted pull-ups; 45# cleans...
18:50

Kirez -- 34/m/5'10"/195#

subbed 25 PUs, 25 ring (strap) dips, for 7 MUs
18:50

Shouldn't have done Grace last night.

Doing Crossfit together, I'm seeing another facet of my wife's personality coming out, that I haven't seen before. This is a fascinating and invaluable experience. I like it.

Is it good to use a broomstick to hold hands & arms in overhead squat position while doing air squats?

12:40

Muscle-ups on bar.

:31 improvement

M/32/205lbs

50 squats, subbed 21 pull-ups and dips for mu, used 115lbs for cleans.

24:32

M/30/5'5"/168
had to do a lil mod to the NASTY GIRLS

50 squats
7 muscle-ups on a pull-up bar
135lbs hang power cleans

10:19

30-M-175-6'

50 Squats

Subbed: 21 Assisted Muscle-ups (Started from kneeling with leg assist for the turn-over of the hands into a deep dip position and pressed up from there)

15 Hanging Power Cleans - 135 lbs.

27:22

on Nov. 11, 07
28:59 Subbed 21 dips + 21 Pull-Ups

I totally had a mental laps and thought it was 15 HPC's and not 10. Oh, well. I'll get it right next time.

I've been crossfitting for almost two months. I'm a convert from low reps/heavy weight. A co-worker who had just started crossfit showed me the 'Nasty Girls' video and I decided to try this stuff. My first workout was "Michael". My back locked up early in the third round during the back extensions, I couldn't finish, and I was already over 30 min. I knew I needed to start crossfit if I wanted to be truly fit. I just did snatches for the first time ever. I know the form was uuuugly, but it was alot of fun and I managed to get 160 lbs over my head. This will be my first Nasty Girls WOD and I'm really looking forward to it.

First time doing "Nasty Girls". everything as rx except for the muscle ups. did those assisted. total time: 12:24. any advice for improving my muscle ups?

10:29

Three rounds for time:
50 squats
(14 regular dips)
135 pound HPC's, 10 reps

3x

50 Squats
21 pull ups
21 ring dips
10 95 lb Hang Power Clean

15:41

HAPPY AUSTRALIA DAY to all the Aussies out there

34/M/186

subbed 3 pullups and 3 ring dips for each MU so it was:

50 squats
21 pullups
21 ring dips
10 hang cleans 115#

15:48

22/M/155

10:54 As Rx'd.
Really surprised today, like almost 8 minutes of previous which was at 115. Crazy!

Peace

bwt:151

as rx'd: 7:57(pr)

only broke up the hang cleans

36M/5'10"/163.5#

Sub'd 3 pull-ups and 3 dips for each MU: 15:46.

8:19 faster than last time. Slowest part, again, was the hang power cleans.

-scaled weight to 115lbs (never done hang cleans before)
-subbed MU for 28 PU/28Dips

15:00

That was a good one....

28m/195/5'10

3 x
50 squats
21 pullups
21 dips
10 hpc

/24:34
//I hurt! ;)

30/m/200

19:24 ELEV 5000+ Temp 18F (Afghanistan)

SQ 50
HC 135#
MU 3pu 3dips =1 X 7
3 Rounds

I still can't get the technique for muscle ups. I can do segments, but not one fluid. Frustrating. I have the strength, but I can't seem to roll my hands over for the transition.
PLEASE HELP with any ADVICE!...ANYONE.

28 yom, 180 lbs

16:45(pr)

More than 21 minutes last time. Didn't have access to rings today, I think my time would have been a little better if I did.

scaled weight to 115

Time 12:10

Joe-
only sub was 4pu/4dip for MU's so
3 rounds:
50 squats
28pu's, 28dips
10 135# hang power cleans
Time: 29:05

Erin-

3 rounds:
50 squats
14pu's, 14dips (gravitron set to 15)
10 30# hang power cleans
Time: 12:15

After watching the "Nasty Girls" video again, I have two things to say:

1) Those are some hardcore, motivated ladies.

2) Nicole's last rep on power cleans .... ouch! But geez, what effort and determination she showed.

44/180

10:15 as Rx'ed.

First round in 2:24 and unbroken. 7 MU in a row is a PR in itself. Other rounds at 3:39 and 4:12. Started out of the gate a little fast.

24:31 as rxd

I almost forgot I lost my grip on the twenty fifth HPC and tossed the bar. It was crazy it still almost got to my shoulders when it floated up. Awesome.

3 rounds for time of:
50 Squats
7 Muscle-ups (SUB 28 dips and 28 pull-ups)
135 pound Hang power cleans, 10 reps

27:55

Scaled 3 for 1 pullups and dips for muscle-ups.
#115 hang power cleans

34:36

24:55
Not my finest effort.
Subbed 28 PUs and ring dips for the MUs.

I felt slow today. I really wish I had someone to crossfit with instead of people just looking at me weird.
as rx'd 18:20, longer than I wanted/expected.

8:07 63 pullups and dipps

sub'd 3x PU and Dips all else as rx'd 19:32

as rxed 7:02
post:
10 sets of 10 GHD situps
5 sets of 10 knees to elbows
*all sets 1 min break*

as rxed 7:02(pr)

post
10 sets of 10 ghd situps
5 sets of 10 knees to elbows
-1 min break between sets-

46 YOM 190/5'10"
Stairmaster @ interval/level 8 x 6mins
CrossFit warmup x 3 rounds of 10

14:36
Scaled MU's by using a 1" purple jumpstretch band, wrapping at the top of my 7' power rack and draping around hip. No kipping on these allowed with such a short space to work with and each rep is from a dead stop (seated) at the bottom. I have done 1 rep without the band, but I did not dare to try this wod without it....my time would have been measured in hours!!

Goal: Do the buttercup WOD as intensely as possible and if it is to easy move up the volume.

Buttercups: 6:25
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans 20 pounds

Pushing the intesity made this a lot harder than I thought it would be.

46 / 172

as rx'd

12:58 - rounds were 4:00, 4:47, and 4:11. Got 5 MUs in a row in the first round, a PR for me.

20/m/6'1/165

28 pullups.28 dips
135 hang power clean. 10 reps
50 squats
for 3 sets

*last 21 pullups were jumping
* skipped last set of power clean. was pretty heavy for me and I had bad form.
Total Time: 53:42

20/m/6'1/165

28 pullups, 28 dips
135 hang power clean, 10 reps
50 squats
3 sets

. didn't finish last set of hang power clean, it was heavy for me since the beginning
.last 21 pullups were jumping

total time: 53:42

M/27/5'11''/195 lbs

Adjustments:
-95 lb hanging power clean
-21 dips and 21 pull ups for 7 muscle ups, jumped on most pull ups, and needed assistance on half of the dips.

33:03

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

22/152

WOD as rx'd

8:16(pr)

pr by 5 seconds. all sets unbroken, just need to cut down on the "stare".

TTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTTT

44/76"/190

subbed 3PU/3bar dips for MU's (wish I had rings - I'd like to know if I could do a MU - these 3x1 subs are a hassle)

also subbed 95-lb HPC's

finished the thing out anyway - did 7x3 in the 3rd round for PU's and dips - may have defeated the metcon purpose not switching to jumping PU's to be able to keep going fast

30:06

12:20

38:16 with 4x1 subs and 115# cleans

Subbed 4-4s for the MUs & 45 lbsx2 "DB cleans" (held DBs parralell to body, cleaned to shoulders paralell to body) for the cleans.

time
round 1: 3:52
round 2: 8:56
round 3: 14:52 (total time)

24/M/180

50 squat
21 pullups/21 ring dips with 20lb vest
135 hpc

36:16, did this prob twice as fast w/bar mu's before but not enough height for ring mu's and wanted to work on ring dips which by the end were done as singles

29M/5'6"/163#

Sub'd 115# hpc's. Otherwise, as Rx'd w/ true ring MU's.

11:00 flat.

Last time 17:47

42/f/5'6

nasty girls 3 rounds
50 squats
21 push ups woody band ass.
21 dips
10 cleans 65 lbs

18:56

27/m/168

subbed 1:1 strict pull-ups/ring dips; 115# hpc

15:15

18:25

BW 172

6:48

A coworker of mine wanted a dose of crossfit to see what it was all about. He does the normal workouts at a globogym so to give him a taste I thought a date with Fran would be a good idea. We did that today instead of nasty girls.

Cory 9:16. Started Rx'ed then lowered the thruster weight to 75lbs. Ended up doing jumping pull ups. Still better than me when I did Fran the first time.

Neil: 6:24 Rx'd

50/72"/195

First post here. Not so great on this one, should have studied up a little more. My pull ups are not so great so I was resting in order to do correct pull ups each time. About half way through I realized that metabolically it would be better to do slightly assisted pull ups and crank things out.

3 sets of 50 squats
3 sets of 28 pull ups/28 dips (done as 7 of 4/4)
(set 1 - all pull ups and dips unassisted; sets 2 and 3 most pulls ups assisted/dips unassisted)
3 sets of 95 lb HPC

34:31 - my last round round was 10:01 so I know I can go much faster, hpc's were new and the last set was fun ... I really like this stuff

Mary Ann,

I am thinking a dip and possibly a muscle up in late 2008 will be my goal. I never thought I would do a kipping pull up and now i can do multiples.

thanks for the motivation.

are you participating in the games again this year?

42 yom 188lbs
as rx'd
"nasty girls"
11:02

28yof 122lbs
95 hpc
otherwise as rx'd
13:24

Hanging Power Cleans: 115lbs.

15:05

Since I am still suffering from this mysterious injury, I subbed KB swings and dips (21 each) for the MUs. About 18 min vs my PR of 9 something as prescribed.

Tariq

19/M/172#

Nasty Girls
3 rounds
50 squats
28 PU's/28 dips
135# hang cleans, 10 reps

13:09

Jeff
13:09

modified... i've never done hang power cleans, so i stuck with the 45# bar for today. i also did jumping muscle ups, but i tried to jump as little as possible. 14:26 total. (i think 26, maybe some other number of seconds)

33:45
subbed 4:1 for MU's
added a 20lb vest for squats, dips, and pullups

22/m/165/5'10"

33:45
subbed 4:1 for MU's
added a 20lb vest for squats, dips, and pullups

22/m/165/5'10"

6:21 as rx'd

as rxd

last time on 11/4 ws 16.25 (typo'd and had 6.25)

This time 50 sqts, 7 muscleups, 10 135# hang cleans.

15.04

19 / F
So I did that workout Robin & Kelley did in the video -

3 rounds for time
20 KB swings (25 pound DB are the heaviest in that weight room)
40 Push-press (45 pound bar)
60 squats

Time: 17:30

m/36/6'2"/195
Colorado Springs

Time: 9:24 as RX'd w/full extension on muscle ups

New PR by 30 seconds

Post workout: 30 consecutive 95lb overhead squats...

Time to call it a day

did this with 5 MU's per round instead of 7...13:55

23/m/218/6'01

34:20, subbed 3x pullups/dips for muscle-ups.

Thanks to my fellow gorillas for getting me through that one. Sunday, it's on!

GET SOME!

M/29/165

Oh Nasty Girls! What a great workout. This is one of those workouts where the video clip never gets old. That was one of the first ones I saw when I started doing CrossFit and it inspires me as much now as then.

One small problem is, the muscle-up still eludes me. I know what the proper substitution is but I wanted to try to move fast today, so I did jump-assisted muscle-ups for ten reps instead of seven proper ones. One day I will catch you, Annie!

Today's time: 17:51

Annie is not in imminent danger.

36yom/6'/205

Slappin' my C&B on the table...

subbed 4/4 for mu's,

otherwise as rx'd

34:28

Glad to be back

13:04 as RX'd

My body is tired and needs to heal.

33YOM 191#

Subbed 7 muscle up for 28 pullups and 21 ring dips each round.

20:31

35/m/70/170
Amundson wu
WOD scaled cleans to 115lbs, pulled something in my
back on last 5 reps, time 20:36

oh yeah, 21 pullups and 21 dips each round for muscleups

27/f/137
TIME: 15:54...3 min. faster than last time and up 10lbs on the hanging power cleans!!!
Sub. 3 for 1 pull-ups and dips/push-ups for muscle-ups. Dip bars were in use for last two sets so did push-ups instead (and they are way easier so I'm kinda upset about that but what are ya going to do). 95lb hanging power cleans (as opposed to 85lb last time).

AHH! i am SO upset, i thought my gym would be open after work, but it wasnt, so i did some machine stuff cuz thats all that was available to me, and i did air squats those felt GREAT!

29/M/6'4"/207#
As Rx..Kinda
First time doing consecutive MU's in a WOD. Every set I got the first 3 straight, but then they wouldn't budge. Finished last 4 with a little jump each round.
19:53

32/F/5'10"/154#

95lb hang cleans; jumping muscle-ups (rings above head)
13:47

50 squats
30 pu
30 dips
hang clean 115#

about 20 mins.

14:34

50 squats
21 push ups
21 ring rows
65 pound hang power cleans

50 squats
25 pull-ups
25 dips
10 dead lifts @ 225#

18:36

nasty girls, as rx'd: 12:38.

57 y/o m 165

dips instead of mu
70lbs cleans

10:34

40/m/160
I misread and did 12 hanging cleans-oh well
15 min

CFWU
18:49
Used 115# on Hang Cleans (tried 135# - couldn't do it). Did 7 ring dips and 21 pull ups vice 7 Muscle Ups. Last time also used 115# but did 9 ring dips and 21 pull-ups vice MU. Not sure how I came up with 9 ring dips. Previous time 29:03 (071104)
M/47/195#/72"

OPT Mommy -

You'll get a dip before you know it...maybe even by the CrossFit Games! Woody and I are planning on heading out there again this year. Hope to see you there!

37m 185
subbed 95# for hpc (135 not happening)
3/3 pu/dips (no rings)
13:30

44:15
subbed 4 ring pullups / and 4 ring dips for every one MU. Otherwise as rx'd. Not sure that it's supposed to take this long but that was my time. I even had a pair of Classic Elites for ring pullups and a pair of purse seine rings for dips hung up(two stations) to save me time by not having to transition the straps. Thinking about it 4/4 for a sub comes out to 168 reps - 21 reps you'd be doing if you had MU's for a total difference of 147 extra reps if you can't do MU's. This just makes me want MU's even more than I already do. Why do I have to be so analytical?

m/39/150

first try w/ the girls
i have rings but can't do mu. subbed 4pu 4ring dips;115# instead of 135#

20:11

feel great.

As RX'd - 11'16"

I am a 29-year-old male
I am 170 centimetres tall
I have a mass of 77.5 kg

I subbed three pull-ups and three dips for each muscle-up and did them in sets of seven apiece. Sets were unbroken until the final round. I did hanging power cleans with 52 kg instead of the prescribed 60 kg. I did squats as prescribed.

My time was 25:06.

Getting closer to as rx'd on this.

sub 4 PUs/4 ring dips per MU

HPC at 135# (+20#)

20:59

Mike F: 22:19

First time I've cross fitted, good stuff, I definately caught the cross fit bug, but no muscle ups, probably can't do them yet anyway but I have no rings either.

#397-
yes, while doing ALL of those reps of pull ups and dips I think about how nice it would be to ONLY have to do 7 MU's! LOL! I can't wait till I can get one too!

44/M/6'/185
DID THE WOD FOR TODAY. FOUND A PLACE TO HANG THE RINGS AT THE STATION I WAS AT TODAY.

TIME: 8:30 AS RX'D!!

THE MUSCLE-UPS AND THE HANG CLEANS WERE BROKEN BUT DONE!

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

29/m/185

sub 3 pulls/dips

13:30

38/m/155

Sub'd 15PU/15Dips
used 85# for Hang Cleans

Messed me up.

19:27

subbed 95# cleans
14:22

My first Nasty Girls ever.
17:31

I think I could have pushed myself a little harder, but I hurt my leg in my warm up and was favoring it a little. Would have done me good to just put the pain out of my mind.

3 Rounds
50 squats
21 Pull Ups-purple band & 21 Dips-95lb assist (broken into 7's x3 each)
10 Hang Power Cleans (44lb bar)

Could do to decrease the assist on dips and increase my weight for cleans. gaucoin told me I could do more but when I bummed my leg I was convinced he was wrong. Then when I was good and warm and got going in the WOD I realized that I in fact could have done more. Note to self: listen to gaucoin. Now G, I love you, but don't get a BIG head! ; )

Oh, and today I managed to get not one but two kipping pull ups! YAY! Maybe tomorrow I'll get three!

34m/6'4/210

sub'd 21 pull ups and 21 dips for 7 m/u's

otherwise as Rx'd

25:30

m/33/175

Subbed 95# cleans
3x pullups
2x ring dips

17:14

9:46
21 pull-ups and 21 dips for per round for MU.

nasty girls

cfwu x3 -pulls and dips

subbed 3pu/3dips for mu's (broken)
scaled hang cleans 95# (probably should have used more weight, broken)

24:13

Jake 16:34 sub'd MU w/ 14 jumping MUs and 115# cleans
Laura 20:04 assisted dips/jumping PUs and 45# cleans

forgot pullups were jumping / dips were assisted a little

M/37/77"/214
subbed 3/3 for muscle-ups

16:03

15:55, only sub was 125# for HPC. Last time 14:30, but used 95#. Reasonably pleased overall.

Apologies in advance to the religious fundamentalists and children under the age of 12 for this post...the joy of working out late on the west coast, no one reads post #451,892

Holy Mary Mother of WOD

Nasty Girls
Sub pullups/dips 4:1/3:1/3:1 (28/21/21 total)
Sub 95lb HPCs

26:30

cleans were messy, need to work on form

I'm feeling pretty beat up and drained latetly, so I think it's time for a rest week.

reto: 3-2-1-go
reto's body: what the $%#@?
reto: crossfit, dude.
reto's body: (insert long string of highly insensitive and truly nasty words)
reto: right, rest week.

peace

28:01 w/ 3/3 sub for muscle ups vs
29:27 11/5/07 3/3 ring dips & bar PUs for MUs vs
36:44 w/ 3 ring PUs & 3 ring dips per MU 3/21/07

10 min ellip wu 18/18.

can't do muscle ups and never will. puts shoulder in bad position. don't want arm to fall out of socket. did back ext's/sit ups x50, 40, 30, 20, 10 instead -8:30.

Last Time:

WU-burgener, joint mobility, samson, OHS, janda situp, double-unders

50squat
21 pull-up
21 dips
10 90# power cleans

20:58

w/ lots of jumping pull-ups

This time:

50 squats
28 pulls, 28 dips
120# hp cleans

21:56

Not quite crossfit standard yet, but good progress since last time.

sub'd 3pu/3ring dips = 1 mu and 115# HPC
18:21

28/m/200#

as rx'd
14:19

Something crazy just happened and I totally blew myself and my expectations away. I have only tried a muscle up twice within the last few months and was not even close. Well, today before the workout I decided to try one, dreaming that I might be able to do just one. After a couple of atempts I did my first one which was quickly followed by my second and then third. So I figured I would go ahead and try to do all the MU's for the workout. I ended up doing all 21 MU's in this workout. I can't believe I just did that. It seems like every week Crossfit helps me exceed my expectations of what I am capable of doing.

As Rx'd

11:57
All muscle ups turned out to full extension in the hang starting position. (no elbow cancer)

Jared (26/5'7"/135)

3 rounds:
50 squats
28 pull-ups + 14 ring dips
10 100 lb hang power clean

Time: 20:48

Last time 24:11, with 80 lb HPC's and 28 PU + 28 bar dips (ring dips are WAY harder!) Grip was shattered. Homemade rings are working well, but need to scope out a place to do muscle-ups still... can't do 'em in my apartment and the desert climate here doesn't allow for a lot of good trees.

Candi (24/5'3"/125)

3 rounds:
20 squats
10 ring rows + 10 push-ups
10 HPC's with 2x 12.5 lb dumbbells

Time: 14:34

WOD Demo in Newport Beach CrossFit:
20 16kg KB Swings
40 45# Push Presses
60 Squats

13:45?

CONGRATS Hobby! That is freakin' awesome!

Subbed 3 PU/3 Dips for each MU
Subbed 95 for 135 HPC

Time was 24:21

I could have pushed myself harder and used a little more weight. The first 5 HPC were at 115 but it seemed a bit too much. Scaled down to 95 which, in hind sight, was a little light. Next time I'll start with 105.

Globos aren't conducive to timed circuits like the girls. Too much chit chat and swapping weights on the weight rack. Still, I feel good and I'm happy to be part of such a great community.

Eeek

m28/198/6'2"

11:42

5 min C2, CFWU w/Burgener WU done each of 3 rounds.

Nasty Girls: 16:08

Last time 15:54...

MU done with slight assistance due to low pullup bar. Otherwise, did assigned weight.

Wow, it's almost like the old man knows what he's talking about.

Nice work today, honey!!

44m/180

Nasty Girls

subbed 3pullups and 3 dips per MU
also only did 95hang clean

16:39 LC

NB

Fightin' a cold and really wasn't feeling it today. Got a call right at the onset of my WU's, too, which ALMOST made me call it a day. But this is Crossfit, so I pushed on. Turned out to be a good workout. Go figure. Need the rest now, though.

"Nasty Girls"
18:56(pr). Avg. HR:154.

Subbed 3/1 PU's and dips for MU's. Had to jump PU's (crappy PU bar here at work won't let me kip), did most of my own dips in a 7/7x3 pattern each round. My hat's off to you little guys cleaning the full weight for this...even though it's half my weight, each set required a break (7/3, 5/5, 7/3).

Post: Stretch!

NB

18:23

sub 21/21 for mu
sub 115 for 135 hpc
and used assistance machine pullups

This was my 3rd day with crossfit and the wod. I couldn't beleive how pumped my forearms got. I probably wasted 2 min total shaking them out. Great workout, I will def be keeping this up.

Took a rest day to sync with partner. Did Tabata runs - 2k warm up; 8x 20 sec. sprint/10 sec. walk; 1k cool down.

Will do "Nasty Girls" tomorrow.

33/m/200!

I've lost 15 pounds since Jan 2, when I started Zoning with no grains.

Tried the WOD. Recovering from a right shoulder injury, but now having left elbow pain, so I couldn't finish and had to scale.

So I went 50 squats, 9 pullups 9 dips X 3 (can't muscle-up, that's why my elbow hurts), and 95# hang power cleans.

I made it through 2 rounds, 3rd round I did the squats but didn't want to push the pain in the elbow. I was out 9 weeks with the right shoulder because I was trying so hard for a muscle-up, so I am being much more conscious of discomfort. I might be a pansy, but I'll be damned if I'm not going to get into phenomenal shape; further injuries don't figure in.

Good Evening to all the psycho's,

Male--24--160lbs--5'5

FRAN yesterday took some of the GAS out of my stride.

Still got 14:29. (-5 minutes 30 seconds from first time)

Which I'm actually disappointed about and of course I'll use this venue to vent as my friends, who are non-crossfit or tradition fitness cats, hate it when I talk function movements and junk.SO I planned on being very strategic with everything, under a minute for squats, under a minute for bar MU, then 2 minutes for HP cleans, giving myself 30 seconds each round for re-chalking(I have lack of skin on hand issues). Then I gave myself a minute 30 for rest between sets. I think I should have only gone 30 maybe 45 seconds between rounds.

Am I going to right way with this? Should I be planning, breaking everything down to seconds, making sure that I don't blow through the first round as fast as possible and then just powering through everything. Just a little curious.

m/35/238
Well I over did this one a little. I forgot to bring the printout of the workout with me to the gym and did a few extra hang power cleans. I ended up doing.
50 squats
21 dips
21 pu's broken into sets of 10 and 5
21 hang power cleans 135# broken into sets of 10 and 5.
18:57 I'll be curious to see what I'll get next time with only doing the 10 reps of power cleans.

d - 29m/170

8:31 as rx'd (pr)

j - 33f/125

11:29 w/ jumping muscle ups & 85# cleans

8:57
180#/M/6'2"
Rx

16:19

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

Still a bit off due to cold/flu/BS that my kids keep passing on to me..

19:20
PU and Dips for MU all unbroken.

14:30
50 squats
25 pullups
25 dips
10 hang cleans 65lbs
3 rounds
Could do better need to push harder

m/28/160

as Rx'd

16:04

It took me about three minutes to get the final muscle up, I'm feeling tired now.

10:30 as rx'd

20:57
PU+Dips
85#

M/33/6'4"/220

subbed 21 assisted pull-ups and 21 dips per round for muscle-ups

28:20

M/28/185lbs

13:52 RX'd

Then 5k row 21:03

WOOOOOO HOOOOOO I've only been doing Crossfit for 15 days and I'm down to 307lbs from 312lbs. You guys and gals are all so awesome and inspirational. Thank you all : )

36/M/307lbs/5'9"

2rds 5 reps Burgener WU

sub 7 Muscle ups with 21 dips and 21 pull-ups (gravitron)

Total time 35:00

WOW...super late post.

12:33 as Rx'd

I intentionally broke up the MUs into singles to pace myself (last time I bombed at the end)...now I'm much stronger (WOOT MEBB!) and fitter...time to turn it up next time!

http://europathebarbarian.blogspot.com

15:01 mu's on pull-up bar

34/237

24:10

subbed dips and PU's for MU's
115# assisted pull-ups

M/178/5'11"/36

Nasty Girls

24:43 dips and pulls

I love this WOD. It is what inspired me to start Crossfit. Well, Nasty Girls and Crossfit Houswives.

m/33/205
cfwux3-5pu/dips/rnd
50squats
sub 4pu/1 deep ring dip for each mu
135 hpc
18:45

-Subbed 3 pullups & bar dips for the muscle ups (21 each)
-115# power cleans x 10 (will be @135# next go around)
-50 squats
all the above x 3

-going from the cleans to the squats was rough.

-made a special effort to avoid "weight gazing" (where you get done with a set of something, move to the next, and stare at it the bar or stand there in a daze for a few seconds-or more-before starting.)

Time was around 20 minutes

Looking forward to trying a muscle up, but not sure where though...42 pullups and dips take up some time

#302, Billy:

You said that you've tried to move your head forward while kicking (back?) with your feet.

Moving your head forward will not help at all -- just leave it neutral, forget about it -- but kicking back with your feet should do the trick.

When you pull up to the rings, your hips should be hanging forward -- you should be laying back a little, hence your shoulders behind the rings.

If you move your head forward, it will actually cause your hips to move forward also (I think because your head is above the rings), which is the opposite of what you want.

If you kip up, your knees will be up and cocked -- release them and drive your butt backwards.

This is a forward rotation, so these are standard points for forward rotation in gymnastics: chase your shoulders with your butt. This means you're moving your shoulders up and forward and your spine (butt) is following this arc.

I think, very quickly after the first time you get it, this motion becomes smooth. It's a body motion, not a wrist motion, but when you start you're fighting with your wrists and arms.

The only other, very slight, detail I can think of, is that you must pull your hands back along your ribs. Your wrists are turning to get your palms on top of the rings -- the ring will turn 180 degrees, of course.

Otherwise --- it's just a matter of moving the hips back to drive the rotation. It can't be anything else. It's oversimplified to think of the body as a pendulum, but in this respect it is, you've got to swing the pendulum back to move the shoulders forward over the rings. Just don't counteract that with head movement.

After you get it, this body movement will be so slight it's barely noticeable.

Good luck.

Huge kudos to Hobby, and MWade!

rest day in anticipation of some touch football tomorrow.

42/f/5'3/120
Sugarland, TX

Nasty Girl - scaled down WOD - 3 rounds

20 25lb DB Swings
40 Oly Bar Push Press
60 Airsquats (non-CFers staring!)

23:02

Felt weak due to the indoor spin class I taught at 8:30 this morning. :(

M 36 5'10" 152#

:s/7 muscle ups/28 weighted pushups (2x15# DB in backpack) + 28 weighted parallel chair dips (same)/
:s/135# hang power clean/70# hang power clean (2x35# DB)

Rounds
1 - 08:07.58
2 - 18:42.82
3 - 28:00.58

Ooh. Less crying, more trying.

HRM: 28:26, HR: 158 avg, 184 max

M/27/180#

3 rounds

50 squats
21 pullups
11 ring dips
10 95# hang power cleans

Didn't time it.

m/25/160#/5'6

squats as rx
4 ring dips & pullups per each muscle-up
scaled back on the clean to 95#

29:35

"Nasty Girls" was more like Polite Ladies for today. I promise it'll be nastier next time.

25m/170

horrible time, was out in Vegas week before and did not train.

Subbed PU and Dips for MU, 115lbs instead of 135

31:37

51/M/189/5'9"

50 squats
3 PUs 3 Dips x 7
115 cleans

1-5:09
2-6:32
3-6:57

18:39

Seminar with Erik Paulsen tomorrow at the Bernales Institute Salt Lake City, Utah

48/m/140
sub dips and pullups
sub 95#
8:42

m/30/77kg

3 rounds of:

50 squats
7 ring dips and 7 ring PU
50kg cleans x 10

time: 15:50

Good work out had me puffing like a boiling kettle

As rx'd, but was only able to get one muscle-up per rd, then did 7 ring dips and 7 ring pull-ups

19:43

this was a true lung-burner for me.even with 1:1 sub on m/u it was quite humbling. posterior chain,to include traps, are smashed from snatch. I love this program.......And I love how it holds honest, hard-charging peoples' feet to the fire.
15:00 flat.......copious coughing after.
FMLS

as Rx'd
16:42

24'15"

Round 1
50 squats; 21 PU; 21 Dips; 10x135# hang cleans
Round 2
50 squats; 21 PU; 21 Dips; 2x135#, 8x95# hang cleans
Round 3
50 squats; 21 PU; 21 Dips; 10x95# hang cleans

-wasted time switching the weights -- should have started with a lower weight...

-Subbed pullups/dips for muscle ups at 3:1
-Used 98 lbs for cleans and accidentally did squat cleans instead of power cleans

16:35

Total time 40 min.

have no rings therefore had to do pullups and dips, had to break the pullups into sets of 7. The squats were broken into sets of 10 sometimes 20. the hang cleans were tough at 135. Did them but should have used a lower weight till I master the technique.

Still worried about my elbow ligaments on the outside of the arm.
any suggestions?

Also, if you purchase your own rings, do they come with adjustable straps so you can clip them onto varying heights of gym equipment?

13min.
31y/o male, 5'11", 210lb

This was the first time I've done muscle ups. What a bitch! I bought some rings and straps off of ebay and brought them to the gym with me. My tri's were very very sore from a work out a couple days earlier. I couldn't do a full a muscle up, so I lowered the rings a until I could.
I made up for it a little by holding an L sit position for a five count. That is MUCH easier on a pull up bar than on rings. I couldn't help but picture Vince Vaughn with a cigarette in his mouth ala Old School.
Polished myself off with L-hang pull ups. 3x5reps

Time - 11:52

Round 1:
1x50 squats, 2 MU's + 5 jumping MU's, 1x10 HPC
Round 2:
5x10 squats, 2 MU's + 5 jumping MU's, 1x10 HPC
Round 3:
5x10 squats, 2 MU's + 5 jumping MU's, 2x5 HPC

32/male/165

as rx'd 14:49

m/40/176

21 pull ups, 21 push ups x 3
HPC scaled to 95

17:50

I hope to be able to do a mu someday.

as Rx'd with 3:1 sub for MU
16:33 pr by about 1 min.

Done with 60 kg on HPC, so 132 lbs. and the rest as rx'd.

6:54

46 196

subbed 3 dips/pullups for 1 muscle up

10:54 pr(rom issues on dips)

squats and cleans unbroken first 2 sets.

38/m/194

15:01 as rx'd

I did 2 rounds with 100#

14:11

19:24 using 95# for power cleans. All MUs were drag thrus.

30/F/112

Clean 65lb
1 pull up per plus 75 push ups each round
50 air squat

Time = 11:56

34 M 195

As Rx'ed
13:30

Had to jump a little to get my muscle-ups

35/M/180
CFWU
Snatch WOD

Nasty Girls Modified
50 Squats
7 Jumping MU's
10 HPC 135Lbs
3 Rds
15:23

as rx'd 18:36

16:31 PR

29/M/6'2"/200

3 rounds
50 Air Squats
7 Bar Muscle-Ups
10 Hang Power Cleans 135#

16:34

F/35/128

Modified to get done in time for spinning class...

12:49

3 rounds
50 squats
21 assisted pullups w/strap
21 bench dips

then hour of spinning

50 back extensions
50 situps
21 jumping pullups

20:15 had to sub 4 : 1 pullups and dips, no rings this time. No travel time between exercises at the station, which was nice. Last time was 16:22 with muscle ups.

In AZ this weekend - far from Gym - Subbed climb of Camelback and Pinnacle Peak - Hope to double up on Nasty girls sometime next week.

&&&&&&&&&&

3 rounds for time:
50 squats
21 jumping pullups/21 dips
10 Hang Squat Cleans, 115#
21:56

19'52"
bar muscleups on gravitron nitro 60lb. cleans as rxed done at mccormick gym nob

m/205/33

had to scale this WOD subbed 2x pullup/dip for 1 muscle-up. but given my time I should have done the req. sub of 3x

round 1: 3:57
round 2: 5.24
round 3: 5.20
total time: 14:41

sometimes not sure what is best, going for quicker rounds and higher heart rate, or doing as Rx'd at a sometimes slower heart rate because I fade on the pull ups.

32:30 Had to sub muscleups

50 squats
28 dips
28 pullups--half way into 2nd set switched to jumping pu
95# cleans--after being done did more cleans, 115# and 135#

I almost lost my breakfast of champions, coffee and pumkin spice peacan roll. Got it while driving through Las Vegas, NM. If ever driving trough stop at Charlie's Spic and Span and try the Green Chili Stew

Age 52/BW 250# "NASTY GIRLS". Subbed 21 pullups/21 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. 30:16 (36:04 last go).

9:41 as Rx'd

Hardest CF workout so far. I only did 14 PU/14 dips...the cleans were broken and I did all the pullups!
17:55

I'm back after a week off due to a new job and traveling. First time with the Girls.

"Moderately Unpleasant Girls"
3 rounds of
50 squats
21 pullups
21 dips
10 hang power cleans, 95#

23:58

It's amazing how much harder this is after only a week off.

M/39/185

Subbed 4 pull-ups and 4 dips for every muscle-up.

17:15

More better faster

m/30/191

21:40

Subbed 3 pu and 3 dips for every 1 muscle up

Last time was 25:25 and I subbed 4 pu and and 4 dips for every 1 muscle up. I should of subbed 4 this time for dips and pu's. Oh well.

34/M/168#/6'0"

WU: (10pull/10push/15OHS/15GHD/15BE)x3, 100 rope skip

WOD: as Rx'd with 3 pull/3 dips for each MU

(20:48)

I took an extended break over the holidays (2 weeks) and felt great when I returned. I then got sick (flu, major head cold, I don't know) and have dropped, literally, about 30% on my performance for all WOD's that are not strictly heavy lifting for low volume. I've lost about a year's progress. Somebody please tell me this will not take a year to get back up to par.

Flu. In bed all day. No wod.

WOD #8:

10 minute spin bike warm-up.

First encounter with "Nasty Girls"

3 times:
50 weightless squats.
7 reps. - 3 gravitron pull-ups, 3 dips; (95# assist).
10 reps - 90# hang power cleans.

Didn't fail so I guess I could have used more weight.

19 minutes 46 seconds.

5 minute rower cool-down - 1000m 5 minutes.

M/31/197

CFWUx2 +10 burpees

Had to do ring mu's from my knees due to low hanging place.

WOD as rx'd
Round 1&3 ring mu's, Round 2 bar mu's
not timed.

Did another 7 bar mu's post. No kip on the bar mu's.

M/21/ 5'7" 160lb

3 rounds for time

50 squats
21 pull-ups
21 dips
135lb hang power cleans,10 reps

17:51

35 min, 80 lb clean

12:52 - assisted MUs

Previous = 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

15:09
did mu's starting with heels on ground and pushing through transition, then an unassisted negative; 135 hang pc's
(4:28, 5:40,5:01)

39.5yom/190

50 s
21 pus
21 dips
10 hpc

30mns. Had to do push-ups rather than dips on last set due to shoulder injury

33/M/224.5

50 SQ
14 Jump. MUs
10 PCs 115lbs

20:10

Pain...
Unable to finish. Pull-ups were my main hang up, need to work on that. attempted the 4:1 conversion for muscle ups but still couldn't do the pull ups at 2:1 ratio. Also had to move down to 95# for the lift. Hopefully I will be better prepared next time. Gave up at about 32 minutes.

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

WOD (21 PU's & Dips for MU's)
:12::30

Almost exactly the same time as before. I'm sure my going away party had nothing to do w/me feeling as strong as a mouse.

Get some, Go again!

21:58
3 for 1 on the pullups and dips
not feeling it today.

38/m/172

as rx'd

9:10

m/194/28

Sub'd 3PUs/3dips for every muscle up.
Otherwise as rx'd 13:48

44/m/71 kg
3xCFWU, fewer PU and dips
Two rounds of (50 squats, 21 PU, 21 dips, 37,5 kg hang power cleans), plus 50 squats and 7 PU.
Time 27 min.

5'7 195LBS of outofshapeness

5 squats:
50-Squats
15-Dips
5-Pullups
10-95lbs Cleans

Wow this was Serious. I thought I was going to take the grass nap.

YAY! did all the muscle ups! first time doing sets of them too. took quite a while though...

TT: 26:10

my goal was 15 min but I was a little unrealistic, I've never done nasty girls before (as rx'd anyway)

26/M/6'2"/200

'Nasty Girls'
Each round (3):
50 squats
21 pull up
21 bar dip
10 HPC 95#

26:14

CrossFit WOD 080125 "Nasty Girls"

Three rounds for time of:

* 50 Squats

* 7 Muscle-ups

* 10 Hang power cleans 135#

Worked out in basement. I cannot yet do muscle-ups and I'm still nursing a strained shoulder, so I substituted 30 Hindu push-ups for the muscle-ups and scaled the HPCs to 65#. Even so, the girls still whipped by butt.

17:35

M/40/6'2"/195

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

18:50 (PR)

Subbed the muscle ups for 4x on PU + 4x on dips
also subbed 115 on the cleans
time-36.00

CrossFit WOD 080125 "Nasty Girls"

Three rounds for time of:

- 50 Squats

- 7 Muscle-ups

- 10 Hang power cleans 135#

Worked out in basement. I cannot yet do muscle-ups and I'm still nursing a strained shoulder, so I substituted 30 Hindu push-ups for the muscle-ups and scaled the HPCs to 65#. Even so, the girls still whipped by butt.

17:35

subbed MU's for 5:1 pullups & dips
115# cleans:
55:23

7.54
had to use legs for muscle-ups a little bc the rings were too low to get any kind of kip.

39/M/170

cfwu

sub'd 21 pull-ups and 21 dips for 7 muscle ups
115# Hang cleans

27 minutes.

Jeff in VA 48/70"/195

Stretch
CFWU x 1 (minus pull-ups & dips)
sub'd 28 pull-ups and 28 dips for 7 muscle ups (broken into 7 mini sets of 4/4. Pull-ups went from dead-hang to kipping to jumping)
115# Power hang cleans
Time 23:47

John in NY 48/68"/160

sub'd 28 pull-ups and 28 dips for 7 muscle ups (broken into 7 mini sets of 4/4)
115# Power hang cleans
Time 19:33

sub 3 pullups/dips
17.47

approx. 18 min

Did 14 Jumping muscle ups on rings - I don't think they were exactly jumping muscle ups though......

subbed 75lb for Hang Pwr Cleans

M/22/152 cfwux2

Subbed ring pullups + dips, else as rx'd: 15:20

Did 50kg cleans (110lb)

14:08

Chris & Craig
28:30
Sub'd 115# HC
Sub'd 21 Pullups and Ring Dips for MUs

After reading the numbers posted by the gods and goddesses, (OPT, Speal, Mary Ann, Kelly Moore), mine pale in comparison, but I'm super happy to have added 10 lbs to my cleans, up to 105, and knocked off 12 full minutes since last time.

20:18

24:38, subbed dips/pu for mu's, and used 115# on HPC.

painful 36:47
subbed 4 pulls/dips each MU
lots of waiting around at the gym

17:00 even, wasn't at work, so had to do 21pullups/dips for MU's. Bummed, cause I really wanted to do this with MU's for the first time. Oh well.
Cindy did:
3 rounds
25 squats
10 pullup
10 dips
10 HPC 40lb.
9:03

This was gnarly. My 5th or so WOD and definitely the hardest so far.

m/21/150/6'
3 rounds:
50 squats
21 pullups
21 dips
10x95 HPC

29:45

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

wod as rx'd
22/218

19:58

SSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSS

42/167

Better late than never

As rx'd

13:19

As Rx'd- 11:34
1st 7 m/u=singles
2nd 7 = 5+2
3rd 7 = 7 in a row
all kipping

M/46/145
A day late
CFWU with pullups and rings dips at 5

Nasty Girls
As Rx'd
14:14

Hey good work mas - nice improvement!

as rx'd 42 mins

muscle ups take most of the time

m/26/185

Subbed 14 ring pulls and 14 ring dips for MUs.

Subbed 95lb HPCs for 135 lb HPCs

23:02

Might be able to do a muscle up but I don't have anywhere high enough to hang the rings so that I can kip.

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175
subbed 21PU/21Dips

16:02

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

18.41
as Rxed

Tired from long weekend

3 Rounds
50 squats
21 pullups
21 dips
10 Cleans w/115

Robin you Rock

40/m/190
19:28
95#
28 pull ups
21 ring dips

32/m/6'3"/175
Nasty Girls
as perscribed
16:37

Thanks a lot Jon! 14:14 is AWESOME for an old guy.

32/m/175
16:47
felt great

male 24yrs 6'6 245
29:47 ouch...
subbed 21-21 dips pull ups for MU's. had to assist on some o' the pull ups

33/F/127

16:20

subbed 3 pullups/3 ring dips for each muscle up

15:00

3 Mile Run:
20:52

Then
3 Rounds of:
20 Squats
10 Pulls
10 115# hang cleans
11:41

45/m/90 kg
did 3 rounds of
- 5x pullups with 20 kg extra
- 10x 60 kg Thrusers
- 15x GH-sit-ups
in 13:52 min
Thusters where hardest.
have fun, Johan

Did jumping muscle-ups and used 12.5Kg dumbells for the hang cleans.

18:39

Nat m/9/60
3 rounds:
50 squats, 14 dips, 14 pullups, 10 power cleans @ #30
13:24

Chris m/14/105
3 rounds
50 squats, 21 dips, 21 pullups, 10 hang power cleans @ #40
16:26

Tom m/45/180
3 rounds
50 squats, 21 ring dips, 21 pullups, 10 hang power cleans @ #80
17:17

WOD - 6:50 as RX'd, no hand turn out at bottom on muscleups(need to work on that until it's more fluid), squats to med ball.

M/32/164
25:08 (subbed 3 pulls/3 dips for each muscle up)

43y/m/175/6'
3 rounds of
--------------
50 air squats
21 pu, 21 dips
95 hang power cleans, 12 reps (not 10)
26:56 m
all broken - sucked wind!

21:38

subbed 3PU/3dip for muscle ups and had to drop to 125# for the last set of hang power cleans, because I have nowhere to bail the bar

Me: 15:21 (14xchinups, 14xbips instead of muscle ups)
Mark: 16:05 as Rx'd

Skipped todays WOD, I have a cold.

Subbed 95# for 135# and subbed 3:1 pull ups and dips for muscle ups. Otherwise, got it done. Time was ~45 minutes.

We did a group workout at (soon to be) CrossFit Snohomish! Thanks Jeff and Charity, DZ, Fireguy37, Dan Holmen, SWA, and John. Lots of fun, can't wait for the next one at CrossFit Redmond.

DONE JAN 26

Nasty Girls
3 rounds
50 squats
7 rings dip
7 pullups
10 hang power cleans @ 135#

10:19 total

38/m/195#

Subbed a pull up and a dip for the muscle ups. Also used 115# cleans...20 more # than last.

Done in 10:03...big walk between exercises due to the gym layout.

DONE JAN 26

Nasty Girls-modified
3 rounds
50 squats
7 ring dips
7 pullups
10 135# hang power clean

10:19 total

MC

busted workout. all sets broken. first round was all muscle ups, 2nd round was 3 muscle ups with 12 pull ups and 12 dips, 3rd round was 7 ring pullups and 7 ring dips.

TIME - 27:37(PR)

10:34 Sub 7 pullups & 10 dips for Muscleups. Did 98lb instead of 135lb. I have to master the muscleup, will be a better workout and probably add time.

bike circuit 34:01
3 rounds for time of:
50 Squats
21 pulls/dips - broken sets/approx 10 jumpers
95 pound Hang power cleans, 10 reps
26:30

30/M/200+

CFWU x 2

50 squats
7 jumping muscle ups
185# hang power clean

19:01

Last round of fake muscle ups interrupted.
subbed 3 pullups/dips per

sub 4x dips/pull-ups for muscle ups

29:30

143lbs/31yoa

Did this one at HyperFit USA on 1/25. Will do Nasty Girls tomorrow.

for time reps of 10,9,8,7,6,5,4,3,2,1 of:
BW squats (145)
3/4 BW full squat cleans (105)
rope pull-ups

Time 24:15

Brutal.

m/34/5'9/177

Approx 19:00. Had to change weight at beginning of hang power cleans to 95. Couldn't even come close to 135.

Try some muscle ups next time. All pullups & ring dips today. 21PU & 7 ring dips per round.

Push harder. Not as much break in between broken pullup sets.

24:50

115# hang cleans and subbed 21 dips and 21 pullups per 7 muscle-ups.

Subbed chins/dips x 3 for muscle ups (tomorrow is the first attempt at muscle ups)

rest as rx'd

15:55

3 rounds for time of:
50 Squats
7 Muscle-ups (subbed 14 ring pullups (broken) and 7 ring dips (unbroken)
135 pound Hang power cleans, 10 reps (subbed 105#, unbroken, second and third sets broken)
BW 181
Time 27:34. Lost a lot of time moving from from back of house to front to get to bar setup, and back. Still, a little faster this time with 10 more # on HPCs.

PM workout:
3 rounds for practice
5 squat snatches at 5 ohs with 85 lbs.
18 pullups
10 gh situps with 5 lbs
7 hspu
10 gh b.e. with 5 lbs.
10 high box jumps

Then stretching.

Swimming
underwater swimming and backstroke to warm up
4 X 100 free on 1:35
5 X 100 breast on 1:45
100 free in 1:20
cooldown

33/M/185

34:50

Subbed 28 ring pullups/21 ring x 3 for muscle ups. Ran out of strength for each of these way before I was out of air.

15:54

subbed 3-for-1 pull-ups and dips for muscle-ups

used 95 for the cleans

10:31 rx'd

First Nasty girls and it was fun! Subbed 21 jumping pullups and 21 jumping ring dips each round. Also used a 45# bar for cleans. Can't wait until I can do this one as rx'd!

12:45

M/166/16

Subbed 21 dead hang pullups and 21 dips for mu's. Did power cleans.

25:10

M/22/215

As RxD

18:32

40,72/224
sub- 14p/u,14dips,7 knee-to-elbow

3 x rd's
18:30

Bwt:145
:25::33
60 off assisted pull-ups and dips
65lbs

31/m/6'2"/209

Did this on 1/28. Subbed 21 pullups/7 ring dips for MU.

17:05

Phil 4:13

50 squats
21 pull
21 dip
hang clean 1X 95 lb 2X 75 lb

3 rounds
26:58

12:45 as rx'd

t and B both 17:00 as rx'd

115lb hang power cleans

17:01

8.45 as rx'd. Better than last time: "10.15 as rx'd, except did 12 instead of 10 reps on cleans by mistake."

BW-153

Bar MUs.

13:30

-D.

145lbs/31yoa

As Rx'd

11:32

About 4 minutes better than last time. Only thing unbroken was first round of squats. Still only doing one muscle up at a time, but only resting enough to reset the grip.

32/F/140

3 rounds for time of:
50 Squats
7 Muscle-ups (sub 21 PU, 21 Dips)
135 pound Hang power cleans, 10 reps (sub 55lbs)

12:50

CFWU-pd 15x3 7:11

3 rounds of:
50 sqts
3 pu(50%) + 3 dips(50%) x7
95# HPC x10

11:53 (reduce amount of assistance)

3 rounds
50 squats (broken)
3/3 Dip/PU (55# assist)
10 HPC 60#

24:30

33 yom/195#/5'11"

CFWUx3
WOD as Rx'ed: 17:09 (Subbed 3 pull ups and 3 dips for each MU. No rings avail)

27/m/199

Subbed 14 pullups and 14 dips for muscle ups; still working my way up to 21 and 21

Otherwise as rx'd: 19:08

29/f/112

11:51

jumping bar muscle ups, bar above head with arms extended)
95 power cleans (some hang some from shin level)

Subbed 3:1 PU/dips for MU. Only used 20 then 25 lbs dumbbells for cleans.

2 rounds plus 25 squats in 25 minutes.

*********************************** 01/28

26:31

Sub'd MU's w/ 4 by 4

20:21
3p/u & 3dips to 1 m/u

32 yom; 68 in 170 #, first muscle up today. Also AS RXed!!! 14:51!!!

We cross-country skiied up Tioga Pass road

CFWU X 2

:17 even

Subbed 3:1 Pull-ups/Dips for MU's
15:43

Subbed 21 pull-ups and 21 dips for 7 MU's
16:25

16:25 is Compare to 071104

25/M/180 Mississippi CrossFit

sub 7 muscle ups with 21 pull ups and dips

14:19

14:10. Subbed 14 pullups and dips for muscle-ups each round.

26m/5'9"/162lbs
27:26
Subbed 21 PUs & dips for 7 MUs
Subbed 135lbs with 110lbs for the cleans

Jennie: 26 F 160# 5'9"
"Nasty Girls" (3 rounds)
50 squats
7 assisted muscle-ups
10 95# hang/power clean

Time= 12:10

15:16

lack of MU practice showed. Used Slight 1 leg kick to assist. Started extra work to improve DL numbers yesterday. Felt the effects of that with the MU & clean.

24/m/165#

15:45

Scaled cleans to 115#. Still, I'm pretty pumped about finishing the MU as rx'd. First WOD I've been able to do that.

16.18 4 dips/ 4 PU subbed for MU's

m/26/190

oops I did the 3 rounds seperately and took a few minutes in between for scores of:

1st round: 6:25
2nd round: 8:47
3rd round: 8:35

Next time I'll have to remember to do them continuesly.

jd

M/48/185

Subed 25 pullups and 25 dips for the 7 MU's

13.35

As Rx'ed. Actually did full muscle ups on rings for the majority. 7:48, 7:12, 8:19. 23:19 total.

197/26/m

subed pull-ups and dips for the muscle ups
19:38

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups (subbed 14 pull-ups and 14 dips)
135 pound Hang power cleans, 10 reps
29:45

M/35/140/5'-5"

Scaled HPC to 95#

squats & MU as rx'd

15:14 @ work

M 39 170

as rx'd: 13:08

1:12 better than last time....

23/m/196lb
10:42
As RX, kipping bar MUs

3 rounds of

50 Squats
28 pus/pull
115 Power hang cleans

19:37

all sets broken

side note for future, did cindy yesterday

m/24/140lbs
subbed 4x chins and dips for muscle-ups, and 115lb hang clean
time: 34 min

Done on 28 Jan.
As Rx'd 13:15
Jumping MU's by the end of the WOD, but started with dead hang MU's.

50 squats
28 pull ups
28 dips
10 HSC @ 50kg (110 lbs)
3 rounds

Time : 29:47

14:19.37 with bar MUs (kipping)

Really don't know how the bar MUs affected my time- the dip portion was definitely easier, but I had never done them before. I'd guess a little longer if done on rings.

34/m/254

Nasty Girls - subbed dips/pullups

1 - 50 squats 28 pu 28 dips 10 cleans (135)
2 - 25 squats 21 pu 21 dips 5 cleans (135)
3 - 25 squats 21 pu 21 dips 6 cleans (135)

Scaled down, assisted pu and dips and di not write down weight. Forgot to write down time but somewhere around 20 minutes.

Done at 2am after 12 hour shift and dog tired.

M/34/188

CFWU x2
Run 1/2 mile

(3) Rds.
50 Body Squats
28PU
28Dips
10 Hang "Squat" Cleans (135#)

Time: 30:12

Misread the WOD for the Hang "Power" Cleans

29 yom 225#
subbed 3:1 pull ups/dips for MUs
otherwise as rx'd
12:25

28/M/155/5'6"

3 rounds of
50 squats
15 pull-ups
15 dips
95 lbs. hang power cleans, 10 reps.

Time: 18:25

28/M/155/5'6"

3 rounds of
50 squats
15 pull-ups
15 dips
95 lbs. hang power cleans, 10 reps.

Time: 18:25

CFWU x2

Time as rex'd

16.28

Did hang cleans sometimes like a hang split clean..

This time is 5 minutes faster then my last one..

3 rounds:
50 squats
21 pull ups
21 dips
10 135 lbs power cleans

29:00

As Rxd
17:22
need to speed up the muscle ups.

27:57

Subbed 3 pullups and 3 dips for 1 MU

25/f/5'2/131#

done 1/28 after doing CFT

"Nasty Girls" as rx'd
squats a2a
muscle-ups on rings
95# hpc
time = 9:20 (pr)

Sub: 115# Clean, 3x Pullups & Dips

38:20

13:00

38/M/190--Syracuse NY
7:30 (-1min)

14:17
Subbed 21PU+21D for MU
Globo gym would not let me hang rings during boxing class or I would have given them a go.
At Xtreme -- should do ring dips next time even if I cannot do MU

14:06

fist time CFing in a long time. felt good.

12:01 with 115 lb cleans and reg pull ups and dips

m/27/5'10"/165

Nasty girls modified (115 lb hang cleans)

10::22

-sub'd 21 dips (80lb assist) / 21 pull-ups
22:54 (19:45 last time, but sub'd 100 assist on dips, 115-lb on hang power cleans, and pull-ups/jumping pull-ups)
-lost time due to crowd at gym
-on hang power cleans, key is to get a good, explosive jump

43/m/165

sub 28 PU/28 Dips for MU's

20:48

a minute off PR, did not feel too good, ?not enough sleep and too many drinks lastnight?

modified 21pu/21dips
rest as rx'd
19:21

assisted mu's with slight jump
rest as rx'd
13:30

CFWU x 2

As rx'd

:17

16:24 sub 95# cleans
wu=run to beach 29:20
last time 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

3 Rounds
50 squats
28 pullups
28 dips
10 Cleans w/95

20:09

3 Rounds
50 squats
28 pullups
28 dips
10 Cleans w/95

As Rx'd: 11:59

m/212/29

"Nasty Girls" (Modified)
3 rds
50 Squats
21 Pullups
14 Ring Dips
10 HPC, 135#
For Time

Time: 17:59

Pull ups (assist 110,120,130)
Dips (assist same)
95 lb hang cleans

36 minutes

subbed 3 dips and 3 pull ups since I still, for the life of me, can't get a muscle up.
so for me....
50 squats
21 dips
21 pull ups
10 135lbs hang power cleans

3 rounds, 20:00 on the nose!

cfwux3 (-pullps n dips)

subbed (7 pullps/dips x3) for mus
115#hpc

21:46
only 2nd time w/ NG; ~30secs faster than 1st

34M178

Subbed 95# HC, after doing 3 135#, I knew it wasn't going to work. Sub'd 21 PU and 21 Dips

37:50

34F
Sub 40# HC, 21 Ring rows, 15 Assisted dips

22 mins

16:04
Rd 1:
squats unbroken
MUs done from seated on floor
Cleans broken 5,5

Rd 2:
Squats 25,25
MUs from seated on floor
Cleans 5,5 Switched to hook grip, got better, easier lifts

Rd 3:
Squats 25,25
MUs from seated on floor
Cleans 5,5

Meyer as Rx'd 18:22Pr
Godfrey 15:34- 21 pull ups 21 jumping muscle ups
95 lb hang cleans
Edler-23:27 subbed 2 pull ups 2 dips for ech muscle up- 115 hang clean

steffen- 3 rds 20 bench sits-10 modified pulls- 10 bench dips- 10 hang cleans 20 lb bar
8:07- said it was too easy

13:30 as rxd

burg wu, stretch and abs
3 RDS of
50 squats
28 pullups, 28 ring dips
10 power hang cleans - 115#
31:37

070321

sub 4 Pull-up + 4 bar dip for each MU

30:35

080125

sub 4 Pull-up + 4 bar dip for each MU
sub 115# Hang power clean for 135#

29:00

Had to share equipment at one point.
About 30 minutes.
Did regular dips and PU's

29/m/167
18:30
Rd1 - 50, 4MU 9PU/D, 5-5PC
Rd2 - 30-20, 1MU 18PU/D, 5-5
Rd3 - 25-25, 21PU/D, 5-3-2
MU done on a pullup bar, no kip pullups

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Rested and refreshed

19:45

As Rx'ed

I stopped the clock into my second round of modified porch at about 20 min. Since moving to thrid shift hours 10pm-6am I am having the worst time finding the motivation and energy to work out. CF is very humbling and I went at it to hard too fast to start back up.

Back at it again tomorrow.

I stopped the clock into my second round of modified porch at about 20 min. Since moving to thrid shift hours 10pm-6am I am having the worst time finding the motivation and energy to work out. CF is very humbling and I went at it to hard too fast to start back up.

Back at it again tomorrow.

27 yom 174lbs

1st time ever as rx'd. muscle ups used to be my nemesis.

13:50

23:25

Ugggghhhh... intense!!!

Steve
M/46/172

subbed 115
3 dips per muscle up

time 11:40

CFWU
17:32 (jumping muscle ups)
M/47/192#/72"