Nasty Girls.
Haven't seen this in a while.

Gonna kill it.

I had a strange feeling this one was coming, I wish I was as good at guessing lotto numbers.

Joey call me! Good to see you brother.

Joey - lots of women are going to be calling that number! W

Im getting 3 MU in a row now so Nasty Girls was on my to do list. I was just lamenting at the injustice of this workout not making it to the hopper deck - oh well they couldn't all be in there, maybe it will be in the second edition for the canasta style deck!

i've watched this video countless times, but i've never done the workout before. i wasn't sure whether or not I was going to get up early to go to the gym before work, but coach just made up my mind for me.

happy crossfitting

I've never tried this one. I can't wait!

Oh crap! I've been waiting for this WOD since I first started crossfitting!

can't wait to try this one out.. still don't have the room for muscle ups :(.. gonna have to sub with pull ups and dips.. how high is everyone setting the rings when they do muscle ups?

Murph 35:13 - fast for me.

http://www.againfaster.com/articles/building-the-middle.html
can't believe this article has no comments on again faster.

What is standard substitution for pull up/dips to muscle ups. 3 or 4 of each for every muscle up?

Will watch the Nasty Girls video prior to doing the WOD for motivation. Arrghhh!

Sounds like fun....crossfit style.

Will get this done tomorrow!

Can't wait to do it. Have not done nasty girls yet. Favorite video though I show everybody it. Nicole, Annie, Eva you ladies are great examples of what dedication produces. Thanks for the encouragement.

Wow. I'm gonna do this on 5 (or less) hours of sleep. And die when I finish. Bring it.

Perfect.

Great Video today! I need to get a hold on my diet and nutrition, and this just hit home!!! Thanks Rob Wolf!!!

I guess i shouldn't have wished for a nasty girl for my one week anniversary to Crossfit.

Happy anniversary to me.

(guess I shouldn't have skipped Wensday and made it up yesterday)

Never done this one before. Been working the muscle up (today even). Looks fun but I'll likely scale the power clean.

Won't have access to a barbell tomorrow. Any suggestions for what to sub for the hang power cleans?

Oh my God this beer all of a sudden tastes nasty!

I googled type 3 diabetes and it's the brain's inability to produce insulin. I found nothing to suggest it was connected to consuming refined carbohydrate.

"Unlike other types of diabetes, the form - dubbed type 3 by the US Brown Medical School team - is not thought to affect blood sugar."

"The implication is that treating type 1 or type 2 diabetes may have no impact on Alzheimer's disease. We believe that therapeutic agents need to be designed that specifically influence the actions of insulin in the brain," she said.

http://news.bbc.co.uk/1/hi/health/4315609.stm

Maaan. Luckily this came in too late for me to do today, so I had to do the running/shoulder stuff that I missed from earlier in the week. Youch.

notice the muscle up in the nasty girls video...

this is before the day when people started dropping off the top of the muscle up after full extension... way way way harder to lower yourself and not let go of the rings...

keeping it real

http://media.crossfit.com/cf-video/051204.mov

Comment #13 - Posted by: craigm:

What is standard substitution for pull up/dips to muscle ups. 3 or 4 of each for every muscle up?

1 MU = 4 Pull-ups+4 Ring Dips.
1 Ring Dip = 3 Bar Dips.
So... 1 MU = 4 Pull-ups + 12 Bar Dips

7 MU x 12 Bar Dips x 3 rounds = I hope you've got rings, bro! :)

Comment #22 - Posted by: Travis:
Won't have access to a barbell tomorrow. Any suggestions for what to sub for the hang power cleans?

Dumbbells or Kettlebells would be perfect. Even a Med Ball Clean would work well. What DO you have access to?

Damn, who needs a blog when they can just post on the crossfit comments page. If this gets 500+ comments on a rest day that everyone knew was coming, figure the standard.

First comment from me – avid weight & crosstrainer that got turned onto it by a friend about a month ago. I am obsessed & addicted. It has completely transformed my body already, though I have to say my lats have leaped a bit ahead of the rest of my body and I can imagine I probably look twice as big as I should be or more realistically am from the back. No complaints here, though.

Doubled up front squats with Wednesday’s workout and wacked my back a little bit – think I did it on the front squats (10 years of weight training and have only done about 2 dozen front squats in my life). An active Marine worked out with my buddy and me and smoked us by half our time, then moved right into the sealfit workout for Wednesday. The guy is an animal.

None the less – just poppin my cherry. Day late & a few bills short, but: “and now the hell will start” by Brendan Koerner is a stellar read. “the night of the gun” and “my name is will” (recent disappointments) are not worth the currency of a fallen leaf on the trees that were cleared to print each to paper.

Catch ya’ll soon.

#11 Andy P - Nice! That's FAST for anyone!

Nasty Girls - one of my faves. Along with the video and the inspiration that it gives.

This one is fun to do in the gym - it gets the "wtf? you're crazy" looks...

Joey, that hat MUST be sentimental, cause it looks like it's got some gnarly funk on it - LOL. You look like you leaned out - good on ya!

I remember the first time I saw the Nasty Girls video. I wasn't Crossfitting yet. I thought to myself, "Damn, I so want to be a Nasty Girl!" I obviously have serious issues that I need to deal with. Maybe I should call Dr. Drew.

Tomorrow I PR. All these damn pull-ups we have been doing have got to pay off!

Joey:

Good luck with the Prescott venture. One more reason I need to get to AZ.

CrossFit clients = $

$ = new hat

Let's hope those clients show up quick! ;)

Did this in Manchester with Karl in march? He killed it-it killed me. Can't wait for the cert!

I'm seriously considering taking an extra day off then doing this. Freddy, I'm with you, all these P-U and M-U have got to equal a PR on this, but I friggin' need to recover. It takes longer at my age, aw darn, you have a few years on me, lame excuse...

Haven't done this since the Brisbane Crossfit Games. Need to improve and try for sub 10 mins. after seeing Mick and Steve do it last time is enough motivation for me to go harder. toughen up boy

M/30/6'3"/200

15:06

Still can't do a muscle up. Subbed 4 Ring Pullups + 4 Ring Dips per muscle up.

Ran 2.5 miles (17:50)

10 Chest Touch Pullups

20:00. subbed 3pullups and 3 dips for the muscleups. brutal.

i thinhk i am going to sub weighted dips and pullups for the muscle ups . my problem is with the transition from pullup to dip so if i can develope more strength, i figure i can develope more power. if anyone can give me a more logical answer to as why i should do more pullups and dips rather than work on power then please let me know. did 150 du's in 9min today. this is one of my tests .pr

Earlier today I was wondering when "Nasty Girls" would come up again...my eerie WOD predicting abilities are making a comeback.

m/38/6'3"/220

3 rounds:

50 squats
28 dips
135# hang clean x 10

16:28

i subbed 4 dips for each mu, i forgot to do the pu's. i feel shame.

40/M/215/74"

Subbed 3x pull-ups and 3x ring dips for MU's.

Touched dynamax ball on squats.

16:02

Damn,
First sets went well but the last killed me. Sub'd 3 pull ups and 3 dips for muscle ups.

35:00 (give or take a few seconds)

This is a favourite of mine, I can't wait to hit this up tonight. Get in!!

This just made my day !

I was sold on Crossfit after seeing the video for the first time. Finally the opportunity to do these Nasty Girls !

Let's go hard. Leon, I'll be checking your time ^^

Scaled down quite a bit due to 2 weeks off in the field. Trying to get my groove back.

3x rounds:
40 squats
15 pullups
15 dips
95lb hang power clean x 10

15:11

Felt good to me. About a week of very scaled back workouts and then bring on the pain!!!!

That video just made my day!
Those girls are hot.

Testosterone aside, the video is also pretty inspiring. I cant wait for this workout.

this workout will make me more tired than mccain and bush got sending other people's kids looking in the wrong dang country for the people who knocked down our towers

as rx'd: 17:40

i wanna do the workouts again.... but iam liyng in bed for 5 days=( the doctor sais i have to wait until next wednesday before i can start again...

Wow... welcome back to the regime, Nick, have some Murph & Nasty Girls :-D

Might as well jump back in at big-dog weight / reps... yeah, this is going to be painful tomorrow morning (when it catches up)

Subbed 4x pull ups & 4x bar dips (free rolling bars on squat rack safety rails)

CFWU x 3
WOD: 17:55
Row 5k

= CF Flop

29/5'9/230
did 4x4 for mu's the rest rx'd 17:35 and im beat

Scaled back

Squats 50/50/50
Pullups 21/15/14
Ring Dips 7/7/7
Hang Clean 110/110/110

Whew!

20:50

21/6'2"/187

as rx'ed,

8'11"

40/m/176cm/70kg

3 rounds for time

50 Squats
28 Pullps
14 Ringdips
10 HPC, 60.5kg (~135#)

17:55

No enough room height indoors for muscle ups. I think I could be slightly faster doing muscle ups instead of multiple pullups and ringdips as I'm pretty good with those (last 30 MUs in 7:58). I'm satisfied with my performance on these intimidating heavy HPCs. I have always been strong with body weight exercises and now with crossfit I see slow improvement lifting those heavy weights. Thanks coach!

3x
50 squats
7 x 3 pulls ups and 3 dips
10 x 60kgs cleans

22.32

m/43/185

14:26 as rx'd

Great video with Robb Wolf!

Had the pleasure of hearing this talk at the Level 1 Cert in V.Beach. When I watched this video, I realized that I have been quoting Robb in almost every nutrition talk I have given since!

Cant wait to get to a Nut. Cert in the future

Thanks Robb!
Eric Pirrone D.C CCSP

as rx'd - 11:45

3 rounds

50 squats
21 pull ups
21 dips
10 x 135lb HPC

13:44 PR

First time this wod....

no muscle ups for me.... no rings....so

3 rounds:
50 squats
7 * 4 Pull Ups & 4 Dips
135 pound Hang power cleans, 10 reps

TOTAL: 18:49

Robb Wolf truly is a nutrition god!! Had the honor of having him at my cert. in VA beach back in June. I recommend everyone trying to get a face to face lecture with him. Astounding knowledge!! Thanks Robb

Joey
I see you're already working on your grip.
Good luck in Arizona brother.

m/185/23
28.50

No access to weights but found a great log at the park. I think it weighs 90-100 pounds. I did ten flips for the hang cleans. Fun and got a bunch of weird looks from the kids in the park.

13:47

16:50, 115lb power cleans

M/26/6'/199

3 rounds for time
50 squats
7 MU subed 4 pullups/4 ring dips per MU (this sucked i need to learn how to do MU)
Hang Clean x 10 (155#)

22:29 Pretty happy with that for my 4th crossfit workout.

F/38/5'6"/140

50 squats
21 pull-ups
21 band-assist dips
10 x 70# hang power cleans

25:20

M/40/5'11"/180

3 rounds:
50 squats
21 pull-ups
21 band-assist dips (2-ply)
10 x 105# hang power cleans

28:18

M/36/185

16:20

cheated a little on MU's to get past sticking point.

This will be my 1st nasty girl..........did my 1st MU last month so I'm ready!.............Andy P nice job on Murph

34/M/185

as rx'd

8:46

age 42
bwt 217#
time: 15:40
subbed 21 dips/21 pull ups for muscle ups.
every thing else as rx'd.

27/6'8"/215

14:34
Bar muscleups

8:13

Squats with full hip extension and below parallel depth

Ring MUs with full elbow extension at hang and support; no "jump off" reps

95# HPC with each rep completely racked and below parallel depth

M/47/6'/184

3 Rounds: 13:34
50 Squats
21 Pullups
21 Dips
10 HPC 95#

plus: 500yd swim

F/38/140/5'7"

19:45

sub 21pu/21dips per round - all assisted at 52#
65# HPC (fist 5 at 75#, but had to reduce wt)
-lots of wait/adjust time between rds, all PU stations busy.

24/m/175

as rx'ed 20:50, also CCTJOEY or should i say PL?, VG says "hi".

Don't have rings so sub'ed 4 pullups and 4 dips = 1 mu

3 rounds
50 squats
21 pullups
21 dips
135# hang clean

16.15

not too many as rx'd entries in logsitall to get stats from (more data needed!)

median all: 12:37

top 15 men
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Michael Giardina 6 mins 23 secs M 28 180 CFATL
[2] Ricky Frausto 6 mins 55 secs M 30 150 CrossFit Omaha
[3] Richard Vanmeerbeek 8 mins 11 secs M 21 187
[4] Anthony Bainbridge 8 mins 26 secs M 30 170 CrossFit Fredericton
[5] Brian D 8 mins 35 secs M 26 203 Crossfit DeGrego
[6] Ben Bergeron 8 mins 43 secs M 31 170 CrossFit
[7] Alexander Kornishev 9 mins 10 secs M 38 172 My Basement
[8] Rune Lind Photo 9 mins 10 secs M 35 180 CrossFit Bodo
[9] Ken Gall 9 mins 18 secs M 36 190 CFATL
[10] Owen Satterley 9 mins 23 secs M 28 190
[11] David Wyatt 9 mins 33 secs M 30 165 BGI SOUTH
[12] Michael Murphy 9 mins 43 secs M 26 165 Crossfit London, ON
[13] Brian H 9 mins 49 secs M 31 174 Crossfit Modesto
[14] Steve Sheffar 9 mins 53 secs M 33 170 CrossfitLondon On
[15] David Sailor 10 mins 15 secs M 45 180 Londonderry, NH

top women (actually... the only women!)
Position Total Time Gender Approx. Age Bodyweight CF Gym Affiliation
[1] Lisa Quinn Photo 9 mins 4 secs F 42 155 CrossFit Spotsy
[2] Kristan Clever Photo 9 mins 20 secs F 26 128
[3] gina johnson Photo 19 mins 0 secs F 46 135 golds stuart ,FL
[4] Jelli Orr Photo 19 mins 48 secs F 29 120 BGI JUPITER

i've posted full results on logsitall.com - along with a link to show new entries for today.

-bill

M/40/183

Subbed 4 pullups and 4 dips for each muscle-up:

16:24

A PR by 51 seconds.

More better faster

m/22/6'/191.4 lbs. (yesterday)

9:41 Rx'd

Just started getting muscle ups on a regular basis (greasing the groove helps), and this was my first WOD with them. Wish I would have done the last set of hang power cleans unbroken (went 6 and 4). My forearms were absolutely smoked afterwards!

F/31/5'5"/118
Nasty Girls as rx'd
9:22

m/36/195

as rx'd

14m54s

M/38/140

Scaled

50 squats
3 PU + 3 bar dips
115# hang cleans

3 sets = 11:42

CFLU

As Rx'D

15.38

Great workout!

Skipped Nasty Girls, although I may go back to it tonight.

First muscle up ever today.

CFMMD

As Rx'd, with muscle ups
11:35
MU's broken into singles and doubles after first
round. Needs lots of work.
No pain, no fame.

m/47/175
1st round Did 4 reps with #135 then finished the set with #115. 2nd round 1 rep #135 then all others #115.
Stopped to change weights.
11:13

M 34/ 6'2" 195

3 sets
50 squats
28 pull-ups
28 dips
10 95lb hanging cleans (first time I ever did them!)

15:45

I've been hoping for "Grace" for the last month. Each cycle I optimistically predict it... and each time I'm wrong. Perhaps next time. Can't wait to do it as rx'd.

This morning: "Meritorious" Only 45# KB Swings, but finished in 19:49. Could definitely put more effort into it.

gillian

way to go bad ass! btw tucker can't stop talking about you. it's always gillian this and that and here's how gillian said to do it. i finally had to slap him. hope all is well in the nyc.

23/m/192lbs.

nasty girls as:rx
mu's turned out each rep

time: 7:23 new pr
thanx dan drall

Rx (-): had to sub mu's for 21/21 pu/dip due to sore shoulder

18:10

rd 1: 4:55
rd 2: 6:48
rd 3: 6:27

*hang power cleans heavy and slow

m/27/175/5'9"

subbed 4 pullups + 4 dips per muscle up (no rings)

18:18

First time with this workout. Could barely write the time down in my journal; my grip was spent on the hang cleans! Great workout.

Bwt: 137

As Rx'd

6:02 (pr)

First time I didn't have to break up the cleans!

It was fun, but I had no rings and I didn't know the right subsitution, So here is what I did.

50 squats
21 pullups assisted (I am pulling 110lbs)
21 tricep dips
45lb power cleans ( I will do at least 60 next time)

It took me 16:47
next time, I will do the right amount of substitutions now that I know.

I have gumby legs after that one, fricken brutal. Good time however 17 minutes give or take a couple seconds. I sub'd the muscle ups with dips using the gravitron machine at the gym since they don't have rings, and doing them normally seemed impossible today for dome reason. can't wait for the next workout. :)

Checked my workout log and for some reason I haven't taken a run at nasty girls since November. It's refreshing though because last time I did it with 115lb HPC and pullups and dips x 2 instead of the prescribed 4. MU's are my homie now so anxious to do it RX'd.

M/23/150

As RX. 6'3"/218/38

9:38

BW 174

7:31

About 40 seconds slower than last time....worked on full ROM on Squats and MU.

bw 165

subbed 3/3 for each muscle up

11:23

m/31/5'9"/170

subbed 3 to 1 pull-ups/Dips for muscle ups everything else as rx'd

24:39

took to much time on the cleans

M/37/192/90

17:21, not RX'ed, but had slightly supported MUs.

Hope to decrease the support as we move along. 1 year X-fitting, and still can't do the darn MUs! Am I a whimp...?

3 rounds of:
50 Squats rx'd
21 pull ups rx'd on the first round
21 dips rx'd
10 Hang power cleans with 25 kg (don't have more than that :()

m/19/180cm/75 kg

14:20

Decided to run 800 meters after that just to burn out :)

can muscle ups using a pull up bar be a good substitute.

Today is our last day at the Affiliate Seminar and CFO's Jordan and Paula gave us an amazing group workout today.

Being at Freedom Crossfit has been truly awesome. Joey is definately a Unique one in his "bluntness" on his opinions on crossfit and how it should be done. I freaking love the guy. He is funny, tons of knowledge on the subjects, a good leader, and most of all makes you feel welcome to his new home. There is no question where his heart is when this task that he has been given.

I see nothing but success for him.

Thanks for letting us "Cross the Wire" for a week with you Joey. You are a good friend.

-Johnny D

18:24 as rxd
1st day back after more than 2 weeks of bike touring.

Rested and refreshed

19:45

As Rx'ed

very light wu

First time doing "Nasty Girls"

as rx'd

16:30

Beginning of the second cycle back after a gymless summer of running:

15:43 M/23/6'3"/215
Subbed 7 PU, 7 Dips for each 7 MU, jumping on most of the PUs... not much upper body strength right now. But boy, those squats went by quickly.

30/m/5'10"/220

Did 3-to-1 pullups/dips for muscle ups

23:34

rope jump + gwu + cfwu + bwu

WOD as rx'd: 12.30min

This was the first time I actually did it as rx'd. Last times I substituted 4 pu/dips for mu and power cleans for hang power cleans. Time back then was 17.30min, so I'm happy :)

50 squats
21/21 pull ups/dips
135lb hpc

17:10

Found this great video of transitioning to muscle-ups:

http://www.brandxmartialarts.com/videos/MuscleUps.wmv

I can't do a muscle-up so I will be doing lots of these today.

did 22:34
3x
50 squats
14 pull ups
14 dips
10 power clings

33/F/5'10"/148

First Nasty Girls w/ rx'd muscle-ups
95# HPC, MU's all singles (but real ones!)

21:58

m/45/5-8/150

CFWU X 3

Nasty Girls

14:47

3 rounds
21 dead hangs
21 dips
21 #135 full squat cleans

about 28 minutes, not going all out...last set of 21 cleans took forever, i just sat there looking at the bar...draggin ass, didnt have breakfast but good friday morning workout...

sub'd 3/3pullsups/ring dips - used 10 lb vest
95 power cleans
30 situps

All pull-ups are jumping:

7:12 25 sq, 14 PU, 14 d, 10x 65# HPC
11:34 25 sq, 11 PU, 11 d, 10x 65# HPC
9:44 25 sq, 12 PU, 12 d, 10x 65# HPC

finishing heart rate: 160+
28:30

the last dip did something bad to my right shoulder. I feel pain when I raise my right arm from my side to horizontal, in front of me.

I also did something bad to my back. I feel really tight around my spine, right between my shoulder blades.

M/36/6'3"/175#

First time trying nasty girls... Ouch!
3X
50 squats
21/28 pull ups/dips
10x135lb hpc
29:35
M/29/6'1"/200

15:51

Joey, it was good talking to you today. Congrats on the opportunity - kick some ass!

3 rounds
50 squats
8 jumping muscle ups on bar
10 hang power cleans (95#)

17:12

First time to ever attempt anything like a MU.

m/41/6/158

38/m/190
sub'd 21 pullups/21 dips for MU's
all else as rx'd

13:01

29 yom, 180 lbs

15:57

4 pullups/4 ring dips per muscleup

20:50

35/M/79kg

16:24

Mark
50 Squats
21 Pull ups
21 Ring dips
10 115 HP Cleans

15:54

Theresa
50 Squats
21 Blue Band Pull ups
21 Dips
10 52 lb HP Cleans

17:26

robb is brilliant! loving the videos,

speal- you are a badass, seriously 6 min?

nasty girls, is my favorite crossfit video ever! i watch that video atleast 1x a week. i actually just had my clients do it last week too.

i think i'm gonna rest today, been on for 4 days tried to do cleans yesterday and the tendonitis was really bothering me.

Subbed 14 PU/14Dips for 7 MU

13:31..

My shoulder was hurting on the Hang Power cleans

24/m/5'11"/191
14:28 as rx'd..first time rx'd. It's crazy how much difference a few pounds less of body weight makes on the muscle ups. All squats and HPC's unbroken, muscle ups still pretty broken but getting better.

36/M/5'11"/165

Subbed 28 Pull-ups and 28 dips for muscle-ups.
All else as Rx'd
35:49

I really need to learn muscle-ups, the extra pull-ups and dips are too painful.

Staying Army Strong in Bagram, Afghanistan
Black Dragon 7
1SG Mark Nash

First time Nasty girls! Been dying to do it since we got our rings.

50 Squats
7 blue band muscle ups (im working on it!)
10 95# hang clean

12:14

Cant wait till I can do this one as rx'd

Subbed:
50 Squats
21 Dips
10 Hang Power Cleans @ 135#

13:55

Oops.
Forgot to include that it was 3 rounds still.

31/M/170
18:00 as Rx'd

well said Black Dragon.....pull ups and dips seem a lot harder on hands....ow

m/26/195/6'0"

Subbed 21 PU and 21 dips, subbed 115# for the hang power cleans. Awful pullups, as always. 20:38

Started a quest for the one burpee a day up to 100 as has been happening for a few months on the blog. After the workout a few days ago with 70 burpees...it's obvious I need some serious work. :)

Zerg: 24:53 with good pullups

as rx'd:

15:20

got really pissed with the muscle-ups; they were off today. next time is going to be sub 10.

40 min
Alef

17 mins
Had to sub PU & dips for muscle ups, b/c of having no rings.

18 min i did thruster instead for hang power cleans

Nasty Girl is a great CF .wmv --> does anyone know the group performing the music? BTW, Inaya Day's "Nasty Girl" is a pretty good song for the CF video as well.

Hey Speal -- 6:02 is more than impressive, it's inhuman. HTH did you do that?

Love this workout!

One of the few times that you don't have to go down into a squat on the cleans!

SUB 3x pu & dips
SUB 95# hpc

23:23

M/38/150

Speal you gotta start to tape some of these workouts you destroy!

Speal's time x 2 = A good time to shoot for!

Gillian rocked this WOD. I'm gonna need to meet her.

Scaled down to my weight
otherwise s rx'd

14:15

17:56
with subs

m/34/511/204
Holy cow! I subbed 28 pull-ups and 28 dips for one muscle-up. It took forever.
32:30

OK, had to scale as not strong enough yet

Muscle ups set 1=7 full, 2=3full+4 with small jump, 3= all 7 jump'd (kept these really small so had to work hard to get shoulders above hands)

Pwr cleans with 105lbs

Last did this in may 08 at 13m 10s

Today 11m 26s

Pleased with that.

And now, as a reward, I shall go and consume some booze!!

m/40/210

as rx'd 10:08 little heavy right now

38/m/190
sub'd 21 and 21 pullups and dips
today new pr
13:01

WU .25 mi. walk on treadmill
WOD
subbed MU w/ 3 x BD and PU
11:50

Practice MUs for 30 minutes and got 3 real MUs. Still not strong enough to do it in the "Nasty Girls" WOD. Someday!

3 rounds:
50 Squats
Sub'd 7 Jumping MUs (Rings about 1" above head)
95# HPCs, 10 reps

15:54

Jumping MUs still pretty tough. Definitely the slow point of the WOD.

HPCs broken down to 7-3 first round, 7-3 second round, and unbroken last round

2pull 2 dips for muscle -ups
23:22

9:54 as prescribed. Rings hung over weight rack so muscle-ups were performed with legs bent back at the bottom and very little kip on the way up due to limited space.

I agree with #148 Linker, some Speal videos would be some sick inspiration. 6:02 is no joke. Especially with BW cleans...

12:07
sub 95#

M/30/220/6'6"

50 squats
21 pull-ups
21 ring dips
10 hang power cleans 135

27:29

I NEED A MUSCLE UP!

Subbed 3x3 pullups ring dips for muscle ups,
All else as you desire master

14:06
My first Nasty Girls

M/43/6'0"/175
CFWUx2
3 sets
50 no weight squats
30 pull ups
30 dips
10 hang power cleans 115lbs
25:00.0
170MHR/147AHR/105recovery

M/23/175

50 squats

subbed MU w/ 3 pu and 3 dips

hang and power cleans at 100 1st set and 90 2nd and 3rd

~25:00

my forearms are on fire..

This one will be tough. I'm trying to get creative with my assistance bands to get the muscle-ups. I think I have something jury-rigged.

Also, I figured I'd put in a shameless plug for a friend (while books are still fresh on the mind). A buddy of mine (Caleb Cage) just sent me an email telling me his new book is for sale. It's called "The Gods of Diyala - Transfer of Command In Iraq". Here is the Amazon link:
http://www.amazon.com/Gods-Diyala-Transfer-Command-Iraq/dp/1603440380/ref=sr_1_1?ie=UTF8&s=books&qid=1210289235&sr=8-1

Caleb is a West Point grad and was a Captain in the US Army.

Check it out if you get a chance.

Puppy version -- 15 minutes even -- 3 rounds of:
20 air squats
10 assisted pull-ups (65lb assist for 2 sets, 1 set jumping pull-ups because some wacko lady was taking a nap on the assist machine.)
10 assisted dips (65lb assist for all 3 sets...it was a short nap)
10 Hang power cleans (36 lb barbell)

First time doing a WOD in public. I went to the local YMCA at lunch today. I got a lot of WTF looks.

The first one was when i asked where the weight room was and they kept pointing me at the nautilus machines. I said "No, I need to a barbell" and the nice group of young boys spent 3 full minutes trying to convince me to "try the machines".

The next was when i went down to the weight room and picked up a barbell .... i got a "Do you need help with that miss?" from a nice young college boy. I just answered with a polite "No thanks!"

As i ran up and down the stairs between the assisted pull-up/dip machine and the barbells i got many more WTF looks.

Oddly enough, there was another college age guy at the Y doing cleans, pull-ups and dips. As i was panting I asked him "Hey, are you doing the crossfit WOD?"
He just looked at me like i have 4 heads and said "Whats that?" I just said "never mind" and walked away.

That was much fun! I like all the odd looks i got. And, I think the assist machine may make me work a little harder than the contraption i have at home...not much, but a little harder, especially on the dips.

That's one bad mf. Hooyah Joey. Good luck in AZ.

10:22 with 155lb HPCs (because I am good at HPCs).

4th day working out, I wanted to rest today but then one of our other trainers D-Roe showed up to the 0600 class. Peer pressure is a B!tch.

If I would have known I would have been so close to sub 10, I probably would have went harder (and possibly hurt myself).

-jj

My legs were on fire during this workout. They finally didn't hurt when walking this morning. Going up and down stairs was no problem. This evening will probably be a different story.

Had to sub pull-ups and dips for muscle ups (3:1). Gym doesn't have rings.

3 rounds:

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

+ 20 lb vest = 16:15

Squats and cleans were broken last 2 sets.

3 rounds
---------
50 squats
21 chins/dips in sets of 7 each
10 135# hang power cleans

30 minutes even

HPCs at 135# were the hardest thing in this WOD. I *really* had to focus on form, especially as I fatigued. Sadly, there are no rings at the gym. Perhaps I can work muscle-ups this holiday weekend at home.

Speal - WOW. Just, WOW.

subb'd 28 pull ups, 7 ring dips + 21 parallel dips instead of 7 muscle ups. First time w/ rings
34:49

m/39/6'00"/195

12:34

round 1
50 squats
7 pull ups/7 dips (nursing double tennis elbow)
65# hang power cleans

rounds 2 & 3
50 squats
7 pull ups/7 dips
95# hang power cleans

OH MY GOODNESS!!

50 Squats
Subed 7 MU's with 21 Ring Pull ups and 21 Dips
45# Hang Power Clean X 10

3 rounds in 18:07

F/41/155

12:37
hpc 95#/115#/115# (Still rehabing knee)

Squats/MU's/ HPC
rd1 :59/2:05/:45
rd2 1:16/2:08/:52
rd3 1:53/1:59/:39

Mu's 2/2/3, 3/2/2, 3/2/2
Squats unbroken third set really slow, knee was hurting.
HPC unbroken

Scaled to:
25 Squats
7 Pullups
7 Dips
10 Hang Power Clean @ 65lbs

3 Rounds
11:27

M/25/5'11"/140

13:09
Subbed pull-ups&dips for MU 3:1
95# clean

20/m/180

As Rx'd 8:40

not my best

45/M/6'/180

TIME: 15:52

50 AIR SQUATS BUTT TO BALL
7 DEAD HANG MUSCLE-UPS
10-135 POUND HPC

MY 20 POUND DYNAMAX BALL CAME SO NO MORE HARD 12" BOX. USED 15 EXTRA POUNDS ON THE MUSCLE-UPS IN ANKLE WEIGHTS. THE HPC WERE JUST HEAVY!

KELLY MOORE AND SPEAL...UNREAL!!

I'M ALL RIGHT

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

As Rx'd

11:53 ( first time with this WOD )

6:02 for Speal. You're a freak. Awesome time, congrats on your new PR.

8:30 as Rx'd

Over 2 mins faster than last time.
Gotta go for unbroken cleans next time!

8:48
rxd

YYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYY

As Rx'd 17'39"

first round mu's unbroken
second round mu broken in to three sets
third round broken into two sets

as rxd......11:02...jb

as rx'd:

9:28

8:03 rx'd

Hands turned out at the bottom of the muscle ups.

2:20 off my old PR. I guess all those pull-ups really have paid off! It also helped that I had seven people cheering me on. What a difference compared to when I train by myself!

50 squats
28 pull-ups
7 ring dips
135lbs HPCs

13:56

Got to get those muscle ups!

21:35
Subbed pull-ups&dips for MU 3:1
95# clean

need to work on Full ROM for dips. Did PU kipping no jumping

did 3 rounds of
50 squats
21 pullups
21 dips
10 135# hang power clean...17:06

almost met pukie at the end...wow

10:14 as rx'd, faster than last time but not sub-10, which was the goal.

1 & 2 round of squats straight through, all cleans straight through but MU's were brutal. 1st WOD with MU's since the shoulder injury and it showed, I gassed badly there and I thought I was going to make up some time there from last time. Oh well, onward and upward.

i train at crossfit york and we did this one 2 days ago.
i had to modify and do jumping muscle-ups, which by the way was no picnic. after doing 50 squats jumping is not very easy.
anyway
as rx'd
50 squats
7 muscle ups(jumping)
10 35# hang cleans
3 rounds for time.
time: 10:50

tNt how have you been, sorry haven't posted here in a while. been doing cfyork w.o.d. steadily. been getting better though. i've beaten rusty now the past 4 workouts. i thank heart, and diet.
fyi
yesterday did a 5k row with damper set at 10 for time.
time: 18:34
later
b.

Just tore that b*tch in two grrrr!

as rx'd

6.21

PB

15:34

Subbed PUs & Dips for MU 3:1
115# cleans

I can definitely feel a difference in PUs and endurance in general. Also, watching the motivational video helps a lot. You ladies rock!!

M/25/6'1/175

3 Rounds of:
50 Squats
21 Kipping Pullups
21 Dips
10 135lb. Hang Power Cleans

Approx. 30 minutes.

Completely underestimated how badly the bodyweight squats would zap my energy for the rest of the round. Plus, my hands were toast by the time the last set of cleans came around.

M/23/185

sub mu for 7x2
Time 13:29
Infidel-

CFWU (8 p/u and dips per round)

11:27 (jumping muscle-ups)

ran 1
1 CFWU

30 mins nasty--95# cleans, 28 pull ups and dips.

CCT Joey = da man.

as rx'd ~16:30

Smoking and CF = oil and water.

Yellow Band assisted mu's.
75lb hpc, tried 85lb but no go.

15:24

Working my way back from rotator cuff surgery in February, so this is modified a bit:

Squats 50/50/50
Jumping pullups 21/21/21 (I thought the coversion was 3 not 4)
HPCs w/ 55 lbs 10/10/10
10:06

I should've used more weight and done more jumping pullups. I'm not yet ready for dips, so I ommitted them completely. Glad to know I underestimated myself.

Life is good!

Nasty Girls 11.42, subbed 65# pulley ast MU

1.24, 1.05, 0.35, 1.30, 2.07, 0.32, 1.43, 2.17, 0.30

First time to do this with harness/pulley ast for the MU, used to do jumpers. It's a benefit in that it's better than doing more pu/dips, but the motion isn't 'full fidelity' to unassisted mu, can't use the leg kip, don't have to use the false grip.

Awesome freakin' workout! Paul

Hi kids,
Nasty girls: 13:30ish
Next time I'm going for a sub 12.

Much Love,
George

M/26/6'4''/225

WOD #6 for me.

3 rounds of:
50 squats
28 pull-ups
28 bar dips
10 hang PC @ 135

21:08

The pull-ups killed me. I still can't kip very well, so there were lots of 2-rep sets followed by expletives, especially on the third round.

21:50 95#

did 125 hang power cleans... i feel that my form goes down the tubes when It is at 135... or it is just a mental thing. Every thing else was to the recommended dosage. squats an Muscle-ups were not a problem...
20:00

M/30/5'6"/130

3 rounds of:
50 squats
21 pull-ups
21 ring dips
10 hang PC @ 45 (bar only)

19:40

47 / 174

as rx'd

11:40 PR by 1:18

If only my runs could improve this much.

Started with 135lb cleans. Dropped down to 115lbs really quickly. I stopped timing when I had to switch the weights around.

Completed all the squats and muscle ups no prob, the cleans were better when I went to 115. Probably somewhere in the 12-15 minute mark.

24/m/5'7"/149#

First time I've done Nasty Girls. My cleans/power cleans are always iffy. Not having any bumpers doesn't help. Decided to scale to 105#. In retrospect, should have done 115#.

50 squats (50 - 35,15 - 35,15)
7 Muscle-ups (3,2,2)
10 hang power cleans @ 105# (7,3)

Time: 14:20

Muscle-ups were slow'ish, but felt great. Squats were broken, but otherwise done very fast. HPC felt pretty fast too.

Honestly I'm not sure why I have a 14:00 time on this, when everything felt so good and fast. I guess the breaks in the MU's were longer than I thought they were.

Next time will probably up to 115# or more, and pray to God that I can get under 12:00.

Fun WOD... I'm loving anything with muscle-ups these days. Whatever gives me an excuse to chalk up :)

First time doing "Nasty Girls". Done as rx'd in 12:12. Aiming for sub 10 next time.

28/M/70/168
12:11 as RX'd. Took last 3 WOD's off to give my body a break after about 14 months of doing the WOD's with very few missed days, and I felt stronger than ever today. Don't be afraid to listen to your body and take time off.

11:46 Rx Super fun workout

M/48/5'7"/160
24:15 115LB cleans most sets and reps broken.

scaled

3 rounds...

50 Squats (unbroken sets)
21 Pullups+Dips (7x3)
10 Hang Power Cleans 95# (broken)

Splits: 10:30, 20:30, 29:26

I take about a minute/minute and a half to catch my breath rest between each exercise. Really adds to the total time

29/08/08
Sub'd 3 x Pull ups and 3 x dips for muscle ups (no rings)
17:25
R1 5:11
R2 5:58
R3 6:15
Cleans killed my grip.
Incidentally, when substituting for the muscle ups, I am doing 3 pull ups, then 3 dips, and repeating 7 times. Is this right or should I be doing 21 pull ups consecutively followed by 21 dips? Thanks.

15:30

subbed 7 pu, and 7 dips for mu.
did 5 power cleans, couldn't remember how many to do. Used 105 lbs.

This was my first time doing power cleans, not as explosive as I should be.

Legs are still slowly feeling better, this was my first week back.

Nasty Girls as rx'd - 11:14
slower than PR, need to work on pusing through each exercise.

m/35/225/5'11

3 rounds:
50 Squats
7 Muscleups (subbed 3:1 pullups/dips)
135# Hang Power Cleans, 10 reps

18:39

Biceps soar from Wednesday's workout. Felt it today.

14:30
Did this at work right after doing heavy chest and tri's at gym before work.

That workout was fantasitc!

I did jumping muscle-ups, with the bottom of the rings about 3-inches above my head, and I had to scale down the HPCs to 115-lbs. I did the first 5 with 135, and failed the 6th one about 4 times, I just could not get my left elbow under the bar.
Squats were a nice break to catch my breath.

I estimated 20-minutes, and came in at 18:42, including taking weight off my bar.

Good times!

m/37

Subbed Pullups and Dips for Muscleups

everything else as rxed: 7:55

f/31/142

First "Nasty Girls". Subbed Pullups/Dips for muscle ups. This was my first time doing the HPC so I only used 45# to get form down. Definitely using more weight next time!

50 Squats
21 Pullups
21 Dips
10 HPC @ 45#

15:42 (5:20, 5:08, 5:14)

Freddy, you killed it today bud!

I timed Freddy’s “Nasty Girls” and he did conquer it! 8:03Rx!!!

That was jaw dropping!

m29/205/6'2"
10:41

Shoulder hurt, so no dips.

3 Rounds for time of:
50 Squats
14 CTB Pull ups
10 HPC @ 135#

12:02

24/m/183

as rx'd

14:34

Did real MUs this time and still shaved 6:25 off.

Mike F:

sub jumping MUs (rings level w/ top of head)

16:50 (PR by 5:29)

14:43, way off pr

Modified
3PU/3dips 7X for muscle ups

22:55

wohoo...first time doing Nasty Girls. Loved it. Forearms were dead after.

9:01!!!!!!!!!

22:14 - fist time for this one.

50 air squats
Subbed 14 jumping muscle-ups for 7 MU's
Started each set at 135, but had to drop to 115

CFWU

3 X:
50 Squats
21 P/Ups + 21 Dips
10 HPC @ #95

24:29

Beat feet for the Long weekend

Modified MU with 21 pull-ups and 21 dips per set.

19:24

Crafted a functional set of rings out of random stuff around the COP today... First muscle up, even after doing nasty girls! Ordered rings a month ago and I think they got lost in the wonderful army postal system in iraq.

28/m/193

12:13

as rx'd

30m/175

8:15 as rx'd (pr)

27/m/181

As rx'd
16:01(pr)

m/38/191/70

Subbed 3x pull-ups and ring dips

13:49

50 squats
4 pull ups + 4 dips x 7
115 lb power clean

~16:39
*A lot of trouble with gym rats taking 5 min rest periods yet still sitting on the equip i needed.

As rx'd
It's the first time I do HANGING-ring-muscle-ups (Used to get feet down on floor between reps). It really killed me this way!

18:12

18:14, which was faster then last time 21..something.
subbed 95lbd HSC
and 21/21 PU and dips.

age 18 bw 170
20:11
did sets of 4 and 4 of pullups then dips for muscle ups

jesus, i am still sweating...

Let's just face it...Speal is a phenom...a finely tuned CrossFit engine! Awesome job brother!

I always look for your times/efforts and use them as benchmarks for my own WOD; keep up the outstanding work!

Brian

31/m/186

as rx'd

10:45 (PR)

50/M/253.5

subbed jumping pu's (21)
ring dips (21) for MUs
115 on the bar for hangs
22:30

DJ
500m swim
500m Row
Burgener Warm-up

WOD
:10::55

SaraD
1500m Row

WOD (55lbs, 21 assisted PU's & Dips)
:14::32

I did Bar MU's to save my elbows the pain, worked out well. Made a mistake and did 9 MU's the first rd. Wasn't feeling it in the pool, so saved my legs for the Squats.

Good job SaraD!

Off to get some beach time before Gustov comes into town.

Get some, Go again!

19:35

50 squats
7x's 3 pull-ups, 3 dips
95#

3 rounds

some of these times just blow my mind...

M/39/5'10"/174

Subbed 105-pound hangs, 3 pullups and 3 dips for each muscle-up.

34:49. Ouch. I don't even want to scroll through here to see what Speal's time was.

36:36 as rx'd. It's been a long while since doing muscle ups due in part to an elbow injury. They were very broken up with sometimes 30-40 seconds btw reps and lot's of failed ones. I'm glad I stuck it out though. Thanks Rob C

First time doing "Nasty Girls" as Rx'D
19:45

M.U.'s are getting better, but still can't knock them out very quickly.

27/m/185

17:00

Yesterday- I like pushing through pain but I honestly could not even walk from my OHS frenzy. Got to the gym and realized burpees were out of the question. I could barely move.

SP rep 1: 75-80-80-80-80
PP rep 3: 85-90-90-90-90
PJ rep 5: 100-105-(105x 4.5)- 105-(105x4.5)

Today- kinda grumpy, ha ha :) It was not a great effort. Kept stopping to find a better song on shuffle, was not in any kind of hurry. Was not full force like usual.

30 HSPU
40 J Pull ups
50 KBS, 35#
60 unanchored Sit ups
70 burpees
= 17:42

Erin

M/28/270/6'3

3 rounds
50 Squats
7 Pullups
7 Dips
10 135# Hanging Power Clean

Time: 9:00

m/5'10''/26/195#

as rx'd 16.33

23/149

WOD as rx'd

6:50(PR)

Old PR-8:16

first time for "Nasty Girls"

scaled hanging power cleans down to 115#

Time: 17:16

f/25/120#/5'5"

Jumping Muscle-ups, 75# BB

15:48

33 yom 225 bwt
bike 10 miles
wod
50 squats to dynamax
7 pull-ups/7 ring dips x4
10 135 hang power clean
time: 23:09 new pr
last time 24:08 but only did a 3pu/3 dip sub per muscle up
bike 10 miles home

Just curious--I know this workout calls for power cleans, but is there any strength/power/etc. advantage in doing power cleans occasionally as opposed to squat cleans all the time? Obviously you won't be able to power clean as much weight as you can squat clean because you're not dropping as far under the bar, and I would think that squat cleans would be better movements since they recruit more muscle fibers...kinda like the difference between deep squatting and half-squatting. Anyone have any input on this?

still trying to master Muscle Ups...

Sub'd pull ups for muscle ups for time

7:37

M/22/6'2"/175

31:22

Sub'd 21 pull-ups & 21 dips for muscle-ups
Everything else as Rx'd

This was pitiful, plus having to move from one side of the gym to the other to use pull-up bar and then to lifting platform didn't help either.

I need to cut this time in half - I'm ashamed.

full body stretch
w/u: 15 min jumprope
practice 10 min du

Nasty Girls 1st one

50 squats
30 pullups (gravitron 80# assist)
30 dips (gravitron 80# and 100# assist FROM)
10 HPC 45# Barbell

25:17
Interrupted by a guy telling me i was doing the pull ups wrong. Are we allowed to use the assist plus kipping. I practice the kipping movement on the gravitron. I need all the help I can get. When I do that I can go lighter on the assist and do more pull ups. Im also sort of kipping on the dip. Is that ok?

My goal is to be able to do a real pull up by my birthday, October. We'll see :)

10 SP
10 PP
10 PJ
TO PRACTICE WITH 45# BARBELL

practiced
different lifts with bar

45/180

10:18 as Rx'ed.

One MU miss cost me both a PR and a sub 10 time, piss me off.

#25 Sevan

hey thanks for posting that video...it was very inspirational and just left me in more awe of Nicole,Annie and Eva..those ladies are really strong...nice to see just before the workout!

You are the man!

Completed the w.o.d. at 1st round pack level, 2nd and 3rd rounds puppy level. Tried for time but it was taking a while and a group of guys jumped the pull up/dip bar at my school's rec center between rounds so I stopped keeping time.

#82 Gillian

EXCELLENT WORK! wow, now can we expect to see you,Nicole,Annie and Eva in a new video addition of "nasty girls"?? that would be sooo awesome!

Im back so lets get together! miss ya..

26/f/5'2/130#

breakfast: run 45 minutes = 6 miles

cfwu,

WOD:
"Nasty Girls" as rx'd
squats a2a
muscle-ups on rings
95# hpc

time = 8:53 (pr)

forearms still kinda smoked from yesterday's barbell bear practice + work

post: row 2000m, easy pace

As Rx

9:45

180/M/25

woke up today with a really bad pain in my shoulder, i'm not sure what it is but it's been coming and going for about 2-3 weeks, it's easily the worst pain i've ever had, it usually wakes me up when i roll on that shoulder when i'm asleep.
any ideas? i've iced, ALOT, and taken ibuprofen.

anyways "Nasty Girls" as rx'd: 13:10
i'm still new to muscle ups, and they need lots of work.

25/M/6'1/195
11:31

#241 Brian
Yeah, I use Speals' times for benchmarks as well. My hope is it'll only take me about 50% more time than him on the WOD's.
C'mon, it's like trying to catch Bill Gates' in a race of net worth. Ha-ha...

Nadia -- take care of that tendonitis. Once you think it's better, I suggest you wait some more time because it jumps back without warning.

As Rx'd:

13:35

#95 speal

WOW congrats on your PR! you're not human! :D

M-66-175-5'10"
I did 27th wod as my son (19) decided to start crossfit and I wanted to do something together.
I did;
30 hspu (modified-feet on a 5' bar)
40 pullups
50 kb/ 1 pood
60 setups
70 burpees
25:20

my son did "Murph" in 42:20, I was very proud of him. He has gained a new respect for "Ole Dad" and understands why I some times come home dead to the world. It will be a tomorrow before the full work out hits him. But he says he wants to come back on Sunday and do it again.

28:28..subbed 21 pullups and 21 dips for muscle ups...ow ow ow

37M/5'10"/165#

Warm-up: 3:05 row (777m); CFWU (minus pull-ups and dips) - 3 rnds.

15:37

Cool-down: foam roll.

PR by 9 seconds.

Sub'd 3 strict pull-ups and 3 dips for every muscle-up. 11-inch box squats. Not sure I was fully recovered from last cycle of WODs.

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Hang power clean 65lbs x 5-5 95lbs x 5 115lbs x 3 135lbs x 2.

As rx’d: 21:48
Foam roll after
Compared to 071104: 17:33 with 115lb hang power cleans

21 pullups + 21 dips sub
12:53

21/m/160/5'10

as rx'd

13:27

Love this workout!

No MUs - 28 PUs & Ring Dips (Shared PU Bar and Rings with another person)
115# HPC - Didn't think I'd be able to do 135, but should have. Next time...

35:12 (1st Nasty Girl)

As rx'd

10:23

First time ever doing ALL muscle ups as rx'd

f/39/133/5'0

Scaled Nasty Girls

50 squats
7 jumping muscle-ups
hang power cleans, 10 reps with 45 lbs, then 55 lbs, then 60 lbs upping it each round

Time: 22:05

42/168

Been out for a week good WOD to come back to.

As rx'd

12:32

19/m/195/AL
Subbed 21 pullups and 21 dips for muscle-ups. Everything else as rx'd and got 8:29. Then I did 50 Burpees for the Burpee Challenge. Im still in like a 700 burpee deficit though...
I should be getting Crossfit certified in Virginia on Sep. 27-28. Any advice?

M/36/200

As Rxd 9:38

First time doing this workout.

M/27/5'11''/160

As rx'd, 10:16

did 275#dl 30x in 2:40 did nasty girls earlier today

For #282: Rest, hydrate, and stretch...and bring a notebook, most of the info they put out is worth writing down.

Subbed jumping MU x7 off a 24" box + 7 bar pullups
Subbed 95# cleans

25:33 (7:43/9:18/8:32)

9:57 as Rx'd

-50 Squats
-8 Rounds of 3 chest to bar Pull ups and 3 Ring Dips
-10 Hang Power clean 135

-50 Squats
-7 Rounds of 3 chest to bar Pull ups and 3 Ring Dips
-10 Hang Power clean 135

-50 Squats
-7 Rounds of 3 chest to bar Pull ups and 3 Ring Dips
-10 Hang Power clean 135

24:33

Sub'd the MU's for 21 pull ups and dips

It felt good to do cleans, and pull ups are getting way easier after 12 days of crossfit.

17:02

Thanks Coach

As rx
8:47
Cheated on the Muscle Ups...not that good yet

22-226
wod as rx'd(first time with no subs for MU's)
22:28

bw 249
subbed 3 kipping pullups, 3 bench dips for each muscle up
17:33 - gutted!

Jan 27: Me: 15:21 (14xchinups, 14xbips instead of muscle ups)

12:47

M/27/6'/200
20:04
Sub:
21x pullup/21x dips

Round 1:
50 squats
21 pu's and dips assisted 100 lbs.
10 cleans 95 lbs.

Rounds 2,3:
50 squats
21 pu's and dips
10 cleans 95 lbs.

16:14

4x1 sub and 115# hang power cleans. 32:11

David
M - 33 - 5'10" - 179# BW

DROM warm up
CFWU x 2 x 10, with 5 hspu/5 ring dips & deadhang pull-ups

WOD subbed as, 3 rounds for time of:
50 Squats
10 Pull-ups
10 Ring dips
135 pound Hang power cleans, 10 reps

Time: 19:13

Notes: Don't have muscle-ups, and after a year and a half it doesn't look like I will. WOD subbed as above.

Man I can't even believe the times on here!

4x7 pullups and dips for the MU's

17:21

Subbed 115# HP Cleans

As else, as rx'd.

11:18

Beat my last time by 40 sec and I used 20 more pounds. Could probably go all as rx'd next time.

31yom, 163#, 5'9"
As rx'd in 10:15

Did 3 Pullups/Dips for each MU.
Lowered the weight to 115#

Here is my opinion on lowering the weights. Correct me if i'm wrong, or if others think the other way.

I had 2 choices.

1.) Do 135# and get 3, mabey 4 in a row, put the bar down and continue till I hit 10.
2.) Lower the weight, do the correct form and hit all 10 without putting the bar down.

My position is that the workout say's 10 HPC. Not 5 HPC 2 rounds. When I see a WOD and strategize, I prefer to do the excercise as prescribed, and lower the weight in order to achieve that.

My questions is this.

Do others agree, or do the majority feel that doing the prescribed weight with breaking up the number of reps is better?

3 rounds
50 squats
28 pull ups
28 bar dips
95 pound hang power cleans, 20 reps

time: 36:13

Wendi f/5'8"/144/28

50 squats
21 ring pull ups
21 bar dips
95# hpc

23:41

Shannon f/5'7"/136/26

50 squats
21 pull ups
21 bar dips
70# hpc had to change to 65# after 6 on first round

28:15

Ben m/5'9"/174/27
as rx'd
8:57

Dan m/5'11"/192/2
as rx'd
13:51

Steph f/5'3"/146/26

50 squats
21 assisted pull ups
21` assisted dips
65# hpc

15:33

Greenville, SC

as Rx'd 13:15

first week back at school so the rec was PACKED! i had to sub pull ups and dips for muscle ups, and i ended up only being able to do my squats, pull ups, and dips till i was able to get an open rack for hang power cleans. by that time i was spent

3 rounds
50 squats
21 pull ups
21 dips
95 pound hang power cleans 10 reps

time: 14:50

20/m/6'/180

Subbed 21 pull ups, 21 dips for each 7 muscle ups.
Did 135 x 10, 115 x 12, 95 x 8.

Too many breaks. Times were approx: 4 min, 8 min, 9 min

Total 22:50

M/190/43

21:10
110 lbs hang cleans
7/7 pull-ups and ring dips
50 squats

Ouch

25/Male/190lbs

3 rounds for time:
50 Air Squats
10 Burpee Bar Muscle Up's
50Lb Sand bag throw 25 ft.

11:45 total time

1 mile run at the end for fun

19'54"
subbed gravitron bar muscle ups on 2.
Jeff 302, I prefer rxed weights with multiple sets, but the correct answer may be do both. At my cert they said to scale for intensity.

sub mu for 3x pu and dip
18:32

Have to do this one tomorrow due to schedule conflicts. Mayve I can double up on it. Going to look forward to it all night long...

f/27/128

3 rounds for time:
50 Air Squats
10 Burpee Bar Muscle Up's
50Lb Sand bag throw 25 ft.

11:13 total time

1 mile run at the end for fun

as rxd

12:35 (hands gave out on last set of weights)

As Rx'd 10:50
Next Generation Crossfit Tulsa, OK

47:54

Subbed 4 pullup & 4 ring dips for each MU; 115# for 135#.

The Good: Pullups are getting better! Did a number of butterfly kips. Looking forward to next "Fran".

The Bad: Ring dips slowed me down; however, did most with a deep ROM.

The Ugly: Couldn't handle the 135# and had to sub 115#. Time includes failed attempts and changing weights.

Thanks Lauren and Coach!

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

18:59

M/48/151

Crossfit Strength Experiment Week 4

Buy in: 21-15-9 Back Squat 115# (one minute break, all sets complete with no breaks)

WOD: for time
15-12-9 Thruster 105#
24-18-12 Pull-up

10:07 (Would definitely have found 8 seconds if someone was coaching me!) Believe that this is a 2:00 improvement.

Cash-out: "toes to bar" 25 reps.

Time in Gym 54 min.

I have the same opinion as #302. I'm new at this (been doing CF for almost a month) and subbed 115 lbs. as well for the hang power cleans since I'm unable to do 135 lbs without a lot of rest.

Also, I am able to do muscle ups but only one at a time (still haven't been able to get the kipping motion down). The last set took a while for me with about 15 to 30 seconds of rest between each MU which is very frustrating.

I don't feel like I'm pushing myself hard enough yet whenever I tried to do another MU, I would come up short and have to wait for my arms to recoop and then end up cheating by jumping up some. Should I continue to try to do the WOD as rx'd (slower times) or try to keep up the pace/ heart rate by lowering the weight or doing four pullups, four dips for every MU?

time: 17:04 not so much as rx'd.

8:50 as rx'd (PR)

did this at the academy

“Nasty Girls”

3 rounds for time of: 13:48
50 Squats
7 Muscle-ups (starting position seated squat, using little jump for the rest of movement)
40kg Hang power cleans, 10 reps

the 3 round was heavy. needed to rest 3 times doing the hang power cleans

m/36/104kg/196 CF since june 2008
the Netherlands

Did "Annie" yesterday (rest day) with GHD sit ups:

9:50
all D.U.'s unbroken

I loved the video, especially the lines "diabetics of the brain" ... "and so I don't want to scare you" ... opps, too late.

30min

w.u.
50sq / 5 x 3 chin-ups + 3 dips /10 cleans at 95#
50 sq/ 5 x 2 chin-ups + 2 dips / 10 cleans at #75
50 sq/ 5 x 1 chin up + 1 dip / 10 cleans at #85
3 x 1 min plank

need to plan better, too much messing around bw exercises

had to sub ring pullups and dips for muscle ups

15:02

22.m.136.65"

as rx'd
13:46

10:56

pr

sub 10 next time, try without false grip.

28:22:23

3 rounds
50 squats
21 pull-ups (gravitron assisted)
21 dips (gravitron)
10 hang power cleans 60#

I'm sure it would have been faster hadn't been interrupted. I'm getting so sick of doing CF without a CF gym. I wish there was one near me. I'm seriously considering assembling my own and soon. Today, yet another trainer walked up to me and told me I was doing something "wrong" with the way I was working out. Today the trainer said,"Do you know how to use this machine? Have you been taught proper pull-ups? You're supposed to set the assist to a few pounds below your body weight and then slowly raise and lower yourself. You're going fast and you could hurt yourself."

At this point, I said, "That's how I used to do them when I was taught to by trainers here. Now I do Crossfit and I'm racing the clock. Have you heard of Crossfit? I didn't think so. Don't worry, I won't hurt myself."

I'm used to telling fitness trainers about CF and getting that blank stare as if I just spoke in ancient Egyptian. I'm also a woman so I've gotten used to condescension from men. But I'm a doctor and I'm more fit than half the trainers who've tried to "correct my form" so I've pretty much reached my limit. So I guess I better start saving for CF equipment.

16:46, first time as rx'd with the MU's. The heat, humidity, and May's knee surgery all conspired to bonk me...

BW: 195

As Rx'd: 12:59. Last set of MUs killed me, noy very happy with time.

27/m/177

sub 3:1 pull-ups/ring dips

22:48

Subbed 21 pullups + 21 dips for the muscle-ups.

18:40

First time attempting (any variant of) this WOD. Still feeling shaky from doing Murph three days ago, especially the pushups, so the dips took up a big chunk of time.

32/m/210/6'5"

Subbed 21 pull-ups/21 dips for 7 muscle ups

19:56

Was not sure if I would be able to do the workout because of lower back injury. Took it slow and easy with really good form and I was indeed able to do it. Not the best time but was just glad to finish.

6:05 as rx'd

As Rx'd 9:10

Had to do this at a "normal" gym as my CrossFit gym was being painted today, Urghh. They didn't have bumper plates but I figured it wouldn't be a big deal. It wasn't a big deal till the third set when my grip (hook grip even) failed at rep 7 of the cleans and the weight came crashing down. Pretty sure people thought I was crazy but I didn't even blink, just picked it back up and kept going. I think I must have been the first person to use the rings in that gym in a long time as there was no trace of chalk on them but they were the nice wooden ones and man did they feel so much better than the plastic ones. I like!

J: 7:30 As rx'd

19:21 Rx
1st time doing hang power cleans
m/41/140
CFNF

23:34

23:34 hang power cleans were the worst!!

10:55 Rx

Hudson Valley CF
Jamie 18:23
Greg 15:32
Steve 13:51

Ryan 65lb Fran 7:54

Day 13 of the burpee challenge.

Nasty Girls RX'd 14:50

First time RX'd pretty pumped. I'm celebrating so hope tomorrow is a 5K. Either way, I'm practicing constant variation by being hungover.

m/23/150
cheers

M/46/6'2"/212
Primary sport Jiu Jitsu
warm up
Dynamic stretching
4min single unders
cfwu 2x10

Nasty Girls 3 rounds
air squats 50
seated muscle ups 10
90lb power hang cleans
last set broken,a bit of a rest between sets
20 sec

Ivanko gripper 3x10 with 218 lbs

other than that form was good, quite happy with
that workout actually.

14:10 WORKOUT ONLY

m/19/156/5'9"

3 rounds of:
50 squats
21 pull-ups/bar dips
10 115# hpc

around 30 minutes. forgot to start my watch the first round but started second round and that took 21m38s, so i think 30 minutes is a fair guess

18:00 subbed 4pu & 4dips for MU

115# Cleans

scaled: 80# assisted pullups and dips, 115# HPC
~35mins (watch got reset mid-workout)

29:36
CFW x 3
3 rounds:
50 sq
21 pullups Kipping
21 assisted dips
15 HPC at 65 LBS
Ha ha I couldnt remember how many HPC's to do so I went with 15, the extra 5 on each round killed me, but my dips were assisted so I guess that was my punishment. Love it!!!

18:45

last time 20:11. 110lbs hang power cleans

39/M/6'0"/155
Left my rings in my car and loaned it to my wife today so bar MUs. 60kg for HPCs

18:46

Very disappointing! Either I lost a bunch of strength or form. Suspect some of each. Hopefully whatever it is it will come back quickly.

As RX'd except screwed up the order. Did: HPC, MUs, then squats in 15:42. Should have sped up the muscle-ups. Next time...

subbed 14 pullups 14 dips for MUs

everything else as rxed
16:56

Canada / Male / 30 / 190.

As rx'd, full bottom lockout on Muscle-ups.

8m 48s (PR)

WU: Mile run
3Rounds:
50 Squats
30 Pull-ups/30 Dips(No Rings)
10 135# HPC

8:49
24m/6'/198#

Long time since I posted...

As RX'd; "Nasty Girls" 15:07

42M/168/5'9"

as Rx'd

16:45

38/M/176

Nasty girls: 16:02

subbed HP snatch 120lb due to L elbow issue in rack position.

F/37/141ish/5'4"
Pack:
3 rounds for time of:
50 Squats
10 Jumping Muscle ups
95# Hang power cleans, 10 reps

women 65#

13:49

Thought 65# would be too much, but it was good.
Did first 6-8 HPC as HSC because I couldn't remember what "power" was.

25:33

Anthony (M/29/168)

Deadlifts
45x10
135x1
225x1
315x1
405x5

"Nasty Girls"
3 rounds of:
50 Squats
7 Muscleups
10 HPC, 135#
As rxd = 6:37 (PR)

Kept deadlifts light because I wanted to smash Nasty Girls. Was aiming for sub 6:30, but the last round of squats killed me.

well, after doing a boot camp class at the gym I came home and did "Nasty Girls" in my garage with my husband!

subbed muscle ups with jumping muscle ups...trying to jump less and less!

used 95# for hang power clean
11:50

TOODLES! :)

subbed muscle ups with 21 pull ups and 7 ring dips

13:49

Chris

Male/26 yo/5'8"/155lbs.

I performed the bar muscle ups instead. I actually consider them to be much harder.

7+42

Subbed 21 pull-up, 21 dips, and oops, I just noticed that it is supposed to be Hang Power Cleans. I did full Squat Cleans from the ground. At least I messed up in the right direction.

19:35, slow day.

cfwux3
sub 2xdip/PU for MU
scaled to 115 on cleans
23:20

Subbed muscle ups with 21 pull ups/ dips
---- used 55kg barbell-----

14:03

First Time with the Nasty Girls!!

3 rounds
50 squats
21/21 PU/Dips first round 40# assist, 2nd$ 3rd rd 70#
115 HPC x10

32:00

scaled down a lot, wish i had the gear and didnt scale down so much

8:42

3 rounds:
20 squats
10 jumping pull-ups
10 assisted dips
10 hang power cleans, broomstick

should of scaled it up a lot closer to rx'd

12:10
105 on hanging cleans, I have pretty bad form.
subbed 21 pull ups and dips.

Jodi (F/29/109)

Deadlifts
95x1
135x1
185x1
225x1
260x1
280x1

"Nasty Girls"
3 rounds of:
50 Squats
7 Muscleups
10 HPC, 135#

Notes: I used 95# for HPC
Time: 10:15

Overall, a great night.

32/f/130/5'4"

YESSS! I love Nasty Girls! I'm really happy with this one. All these pullups and ring dips and muscle ups lately are making my MUs much faster.

Today as Rx:
13:19 WOOHOO!

as rx'd. First time

17.46m

1)3.52m
2)6.35m
3)7.18m

Eric

re: squat cleans vs HPC

Although I usually sub the snatch for cleans due to Left elbow arthritis and poor ROM, I'll weigh in on your question, which is a good one.
I see the hang power version of the clean as not just a scaled down version of the clean, but a different exercise altogether, much like the front vs overhead squat, or DL vs SDLHP. Although similar muscle groups are recruited and they are both explosive movements, the HP version seems to tax the traps, delts, forearms, and grip much greater, and core stabilizers and lower extremity much less, obviously. I would "give my LEFT ARM" to be able to do cleans, pun intended, but I guess I have to be happy with what I can do. I'd love to hear others input on this too.

13:58 as rx'd. Really happy with this time, considering my muscle-up profeciency is still maturing. Squats were minor fractioned, zero failed MU's, all HPC were straight through.

#362 Ben
i just recently was able to do singles for ring muscle-ups. i've been able to do many consecutive bar muscle-ups for a long while. they are definitely easier.

13:58 as rx'd. Squats were slightly fractioned, zero failures on MU, and HPC were straight through. Very happy with this time.

24/m/5'8"/226lbs
Subbed muscle ups with 7 pull ups/7dips - I will increase the reps of these next time until I can successfully do a muscle up.

3 rounds:

50 squats
7 Pull ups
7 Dips
135lbs hang clean

10:00

I'm still easing in to crossfit, but I am loving it. My body hurts in places that I didn't realize could hurt and I feel so great when I am done. As a side affect/benefit, a healthy diet has since become much easier to follow. Also, I already feel/look a little different after only 1 week. I'm sticking around for the long haul.

jumping mu
14:42

M/52/5'8"/145

CFWU - Dips,Pullups

3 Rounds:

50 Squats
21 Pullups
21 Dips
10 Hang Cleans 85 lbs.

Time = Speal x 3 1/3

M/46/145

CFWU3

Nasty Girls
As Rx'd
15:24

2 Rounds:
50 Squats
7 x (3 Pull-Ups, 3 Dips)
10 Hang Cleans 70#

+ 50 Squats
Didn't finish.

Time: 20'14"

F/32/135#

subbed
work 13 hours in sun cutting 12" X 12" X 16' redwood timbers into 4" x 4" on a woodmizer lots of rolling and stacking. every day is a good day when you are a Sapper CHIMO

Squats: 5 x 10
Muscleups: 7 x 4 Pullups/Dips
Hang Power Clean: 95#

24:02 w/ 1min break between each round

24/m/195

Subbed 4 pullups/4 dips for muscle ups.

everything else as rx'd

18:13

scaled to 115# hang power cleans

19:23

32/m/180

bwt: 140

Fran 5:03! PR
Nasty Girls 16:45 went smooth with this one, hpc slowed it down, burned up the other two

MGySgt. USMC M/46/6'2"/202

Subbed 28 Pull-Ups & 28 Dips for the Muscle Ups.

3 rounds in 46:03

Was not setting any speed records but was still very happy. Squats completed without a break. Pull-Ups kipping for the first two sets. Deadhang for the last set. Dips 10-10-5-3 each set

135# hang-cleans. Arrghh completed 1, 2, & 3 at a time.

The back is still slightly tender from Murph and for some reason, lack of hydration, I cramped in my left calf and the toes of my right foot. Owie.

Coach, Thank you for the pain. ha ha ha I want my own little box. I'm saving my pennies, I want to be certified, CrossFit not mentally. ha ha ha

OooRahh CrossFit

Rx'd
13:02

Compare to:
080125 - 15:43 (sub pull ups/dips for MU's)
071104 - 16:25 (sub pull ups/dips for MU's)

M/5'10"/175 lbs/ age 20

Modified this one

Squats
7 ring dips/14 pull ups
Hang power clean 135

8:39

500 meter row

WOD - Nasty Girls - 17:14
3 rounds for time of:
50 Squats
Sub 7 Ring Dips + 14 Pull ups for 7 Muscle ups
135 pound Hang power cleans, 10 reps (First time doing power cleans - ever)

3x
15 ring push ups
10 jackknife ring push ups
10 shrugs (75#-85#-95#) + 10 calf raises at top of last shrug + 10 second hold

5 minute stair master 24 flights of stairs

500 meter row

bwt-235

9:51

subbed bar muscle-ups

scaled HPC's down to 115 after the first 5.
21 pu's 21 dips sub'd for MUs on each round. unbroken squats.
28:03

3 rounds for time of:
50 Squats
7 squat-Muscle-ups
55# Hang power cleans, 10 reps

no idea how long this took - maybe 15min? my watch stopped at 4:34

28/m/230

subbed 115# for HPCs after 1st round

subbed 25 Pullups and Dips for MUs

19:35

m/30/6/225

26:23

Subbed pull-ups and dips for muscle-ups, 3:1

#302 & #319,

For some WODs, it is expected that you will break sets into sub-sets. It's one of the reasons that you see exercises like "Fran" using 21-15-9 scheme, which breaks nicely into 7-7-7, 5-5-5, 3-3-3. If you're having to break down big sets into doubles or singles, then the weight is probably too heavy for you.

If the weight is so heavy that you cannot keep ~90%+ on form for the entire workout, then you should drop the weight to something that will tax you, but that you can actually do safely.

The other thing to consider is what you're supposed to be getting out of the exercise. Most WODs that have a "for time" requirement are meant to be done fast so that you get a metcon or "cardio" hit. If you're doing a timed workout with such a heavy weight that you have to rest 45-seconds between each rep, then you should scale down the weight so that you are able to keep moving at a decent pace and feel that cardiovascular burn.

The same is true with gymnastics exercises. If you can only do one dead-hang muscle up, then do one, rest a little, do a jumping one, rest a little, then a dead-hang, etc.

It doesn't matter how you scale the WOD, just make sure that you're getting a good workout and being safe. If you modify something, record it in your journal and on the post so that you'll be able to see how you improve as you go along.

That's my $0.02. Anybody else agree or disagree?

first time rx'd 11:42

14:10:

50 squats
7 Muscle ups
95# HPC X10

I did the WOD at 24 Hr Fitness, that is not a good place for CrossFit, I made it happen though. I had to use a metal beam for the muscle-ups, so they felt sloppy, and I had to cheat a little by pushing off with my feet in the transition from pull-up to dip during the muscle-up. I hate that I had to do that. And I didn't like dropping the weight to 95lbs. Oh well, I loved this one, followed it up with a 5.54 mile run up a very steep hill. 60:55.

"Nasty Girls"

Squats A2A
MU's - subbed 7 sets of 3 false grip ring PU's, 3 RD's
HPC's - 45.5kg/100lb

set 1: 7:10
set 2: 8:02 - started eccentric RD's from 2nd set
set 3: 7:21

Total: 22:33

Hey Nick

I couldn't agree more.

15:17 Subbed 105 lbs

Did Helen today (rough week at work and I'm a week behind).

As RX'd (for the first time!)

55lb dumbbells
all runs on a treadmill

16:58.

Last PR was 18:36.

Feeling amazing at the moment!

15:10

subbed the muscle ups for 28 p/u's & 28 dips

everything else as Rx'd

m/37yo/73"/206#

pull ups and ring dips in place of muscle ups.
23:02

Well... I THOUGHT the hang cleans would be the easiest of the bunch. Wrong. BUT, I figured out why I had trouble with the front squats... shoulders aren't far enough back when the bar is in "clean" position so the forearms just can't bend back far enough to hit the clavicles. Stupid rookie error... probably should get a little 1 on 1 coaching before I hurt myself. That said, after two 135 reps, dropped to 110s and did the workout.

Except for the MU. Subbed TWO sets of PU and dips on the handles of a jacked up universal bench press. Really need to find a better workout space at work.

All tolled, about a half hour - some of which was figuring out how the hell I could finish the clean without tearing my wrists off - all better now.

Rock.

M/32/5'9/212

50 Squats
21 PU & 21 Dips
105# HPC x 10

50 Squats
21 PU & 21 Dips
95# HPC x 10

50 Squats
21 PU & 21 Dips
95# HPC x 10

23:39

How nasty was THAT?

3 rounds for time of:
50 Squats
7 Muscle-ups*
135# HPCs, 10 reps (95# rd2/ 95# rd4)

*(no rings, subbed 14/14 PUs/dips)

18:18

Warm-up: 500m on C-2 rower

3 rounds for time of:
50 squats (30-10-10, 25-15-10x2)
21 jumping pull-ups (sets of 7x3)
21 jumping ring dips (sets of 7x3)
10 hang power cleans, 45#

25:47

F/59/5'6"/131

40/M/163

Did the BrandX 'Pack' until the dang gym closed on me :(

3 rounds
50 squats
35 pullups
21 ring dips
10 HPC 95#

Made it through 2 rounds, 50 squats, 35 pullups, and 9 ring dips and the gym closed
34:23
I still suck at ring dips. All other sets went pretty quickly, but the ring dips were heavily broken (no set larger than 5).

Started a 100 days of 100 pushups challenge for myself, to try to get my numbers up. I'm on day 2 now. Started at 51 (after 51 ring dips) and did 50 pushups for a total of 101.

m/45/154

11:38 scaled 105#, rest as rx'd.

28/M/6'1 185

as Rx'd - 11:53

95lbs in the hang power cleans.

12.20

35/M/162

3 rounds of 50 squats, 7 Pull ups for the MUs, 75# hang clean, should have done dips too.

12:30

17:50.

Someone from work turned me on to crossfit and I can't get enough! Can't wait for tomorrow's workout

m/31/230/68"

sub'd 3:1 pull ups/dips

14:22

29m/70"/155

As rx'd 16:33.
Did my first muscle up followed by the workout, it was good day!!

sub 14 PU and Dips for MU
SUB 115# thrusters for HPC

14:56

38/M/6'5"/263#

Feeling like a big ole wussy after this wod.

3 rounds:
50 squats (broken sets)
21 band assisted pull-ups
21 band assisted dips
95# hang cleans with a few power cleans mixed in to practice my form.

33:17 - This time includes changing my two year olds blow-out diaper, getting her tricycle unstuck from the C2 rower two or three times and dancing with her to Linkin Park. Definitely worth sacrificing a little time.

Hope everyone enjoys the holiday weekend!

14:55 as Rx'd

Hi joey, my dad says you are a bad ass. Welcome to the team!!!Looking foward to meet you and to get some one on one training.

Me:42yo/M/5'10"/170lbs/10%BF

Warm Up: Greg A's Warm Up 10 reps per exercise + 5 minutes of double under practice.

WOD: Nasty Girls 27:24

Squats: I am really working on that explosive hip opening and I drove my hip open quickly on each rep which launched me off of the ground every time. It took longer, but not much and it really increased the burning in my thighs :>)

Bar Muscle Ups: Way too easy to do seven now and I really need to set up rings and do "real muscle ups". I can now generate enough speed on a bar muscle up to easily launch myself off of the bar at the top but I have never done a muscle up on the rings. I need to change that this weekend.

135lb Hang Squat cleans: Oh brother, it took me three to four minutes per round to do the squats and bar muscle ups and the balance of the time was taken for me to do the Hang Squat Cleans. I did the first five of the first set in a row and from that point on it was 2 at a time. I took the first rep from the ground so I only did about 20 real hang squat cleans. Truth be told, I let pride get in the way. My form suffered and I was too far forward on quite a few of the reps because I did not have the drive/strength to get the bar high enough on the pull to get completely under it without getting into a full squat clean so I compensated by catching the bar too far forward. Next time I'll drop the weight to 115lbs and focus on form and intensity.

Have Fun, Train Hard,

Billy

3 rds for time:
50 squats
7 MU's
10 x 135# HSC

Total exertion time--17:07

Temp at 29 Palms: 105.5
Temp in C'fit Ripper: 100

50 squats
subbed jumping MU's
subbed 95lb hpc
10:26
@ wc

10:09 MU's were done from a flat-footed position, so there was a little bit of a jump but less than last time. I also screwed up the order by doing the MU's last instead of 2nd. all hang cleans were un-broken and jumping MU's were singles.

m/37/175

First time with The Girls:

25:47

Sub 3 to 1 pull/dips for MU's and scaled 115lb hpc. Grip was the main limiter, but I still woulda got smoked. Excellent workout.

M/26/69"/154

subbed 3/3 for MUs. 115# for power cleans.

13:34

50 squat
20 pu
20 dip
10 clean

x3

21mins

Front squat
205 x 5
215 x 5
215 x 5

Back squat
205 x 20

7 rounds
300 M
7 Thrusters, 135#

14:11

26/M/190/6'2

sub'd 3:1 pull ups/dips

13:43

"Nasty Girls" with slight modifications.

m/29/185lb

3 rounds:
50 squats
21 pullups
21 bar dips
135lb hang power clean 10 reps

time 9:16

- OlliS

3 rounds for time...

50 squats
(4 pullups/4 pushups)x4
10 hang power cleans, 75lbs

10:46

ripped up my hands pretty bad

m/5'9/185/35

50 squats
28 pullups
28 dips
125 cleans

21:32

M/40/185

3 Rounds of
50 squats
21 Pull Ups
21 Ring Dips
10 Hang Power Cleans (135lbs)

26:49

21:06 as rx'd in Al Asad.
This place is f'ing ridiculous.
Why am I not on an outpost 50k outside Kandahar!!??

M/25/6'/162

10:30 as rx'ed

Have to go harder next time...

3 X:
50 Squats
28 P/Ups + 28 Dips
10 HPC @ #82.5

24:50min

Jay,

Glad we agree on something. =)

50 squats, 14 dips and pullups, 45kg pwr clns = 17:30

As Rx'd: barbell 140lbs

9:55

Assisted muscle-ups. Otherwise, as rx'd.

13:49

33/6'6"/337

24:59

Did bar muscleups cause i have no rings, and with the squats did some overhead.

Mo says: 23:21, first set downstairs.
cleans were with 95. Next time 115.
muscle-ups were "wall-climbing" pullups.
Weird, but ok on the descent.
Next time will do 7 pull-ups, 7 dips.

29/m/140lb

Yes!

After 2 months of trying i'm now a fully paid up member of the 'Muscle Up Club'
After i got my first one i got consecutive reps of 4,3,4,5. The rest were singles.

I'm off to the pub to celebrate..anyone are to join me?

I subbed kettlebell hang clean, 1 pood in each hand.

Time: 13.50

note to self: when telling my wife about a workout never says..

"I was doing 'Nasty Girls' they sucked!"

15:16

24/m/190

115lb clean
21pull ups, 21 dips for MU

16:26

Bwt:164
:39::15
80 off assisted pullup
50lbs cleans

18/m/180lbs/6'0"

Crossfit Warmup

5x5 Squats at 245 lbs

Then WOD as Rxd 19:05

Subbed MU with 4pu + 4 Dips
Subbed 135# with 115# after 1st round (My wrists killed me)

17:10

50 squats
7 m/u progressions into ring dip, ring dip
10 hpc, 120#

24:45

3 rounds
50 squats
7 m/u progressions into ring dip, 1 ring dip
10 hpc, 120#

24:45

m/39/175'

as Rxd 12:44

MU 7;4,2,1;4,2,1
HPC 10;7,3;7,3 135#

Nasty Girls as Rxed in 9:22

Couple of breakthroughs

Consecutive HPC's can be fast if you leave the hook grip on rather than trying to re-set
Muscle-ups - initiating with a little strict pull and leaving the kip a little later gives more control.

Can't count it as a PB 'cos it's the first time I've done it Rxed but happy with that.

Cheers, kempie

I substituted pull ups and ring dips for muscle up, I cant quite get a muscle up yet. My goal is by the end of the year.
15:23
I also would like to get a full set of cleans in with no rest ( 10 reps)
188 28 yrs male
aka
tito

as rxed 7:45 (pr)
just starting to get back into CF after a 6 week strength program.

wod ,nasty girls;15.17
finally got my first muscle up ! got 5 in total ,managed 1 at start of each round ,rest of m ups jumping for nasty girls , just so chuffed to get a muscle up,was smiling all the way through the workout ,hpc much more difficult than squat cleans !

29/m/220

22:42 (PR)

first time done with MUs

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

22:31
-------------------------------
Compare to 080125

15:27

6'1/m/24/200

Camp Liberty

Substituted Muscle ups with 21 pulls & dips

13:27

as rx'd 12:59
first nasty girls
wanted better than 15 - happy!

First Nasty Girls.

WU: 0.5 miles on treadmill

3 rounds

50 squats
21 assisted pull-ups
21 assisted dips
10 HPC 45#

25:07

Cool-down - 0.6 miles on treadmill, 10 burpees, 10 pushups, 20 unanchored sit-ups, stretching

First time doing HPCs - will up weight to 55# next time

"Nasty Girls"

subbed wieghted Pullups/Dips(+55lb)
for MU 1:1

time = 16:50

17:37
subbed 4 pullups, 3 ringdips per mu. cleans were the worst.
watched as partner did jumping mu's and finished sub 7 min. gotta master the mu. way too many pu's and dips for an old man.

"Nasty Girls"
9:29 (PR by over 9 min)
115# HPC, 3:1 sub for MU
Last time 95# HPC, 3:1 sub
Max HR 180, Avg HR 155

Thanks Coach!

12:09, as rx'd.

28 m 169
5' 11"
as rd'ed
11:20

Subbed RD/PU 3-1 and 105lb

Last time29:50 (blame it on Rio)

this time

18:20

23/m/191
10:20
kipping bar MUs

8:21 and a free freebirds burrito!

28/M/188

Nasty Girls...as RX'd...6:34 (PR)

Total time: 20 minutes
- subbed regular pull-ups and dips for muscle-ups, first time without assist on either in over 2.5 years. So I didn't triple the reps.
- subbed 115 lbs for Hang Power clean, still very hard, couldn't do them without breaking them up.

1st rd: 5:11
2nd rd: 6:43
3rd rd: 8:05

M/42/175/70"

subed 3-pull ups & dips for 1-muscle up

17:16

36yom/6'/200

as rx'd 19:57

all squats unbroken
all HPC's unbroken
all MU's broken into little tiny pieces

time to gtg MU's

M/33/230

30Min Run

Workout- 21:32

18:02

3 pull-ups & 3 dips for each MU
95# HPC - straight through

At Fuel, could not get the 135 HPCs, dont know why, usually not a problem. Ive hit a wall...maybe some nutritional enhancement will help. Bush league....

3X
50 Squats
21 Pullups and Dips
95lb HPCs

19:44

M 41, 167

as rx'd 13:47

9:31

m/47/178

as rx'd 15:37

MU's were singles with a few doubles thrown in, last set of cleans was unbroken

thx

50 squats
14 pullups
14 pushups
10 kettlebell cleans with 32kg bell

13:12

m/35/235
did 21 pull ups and 21 dips x 3 in place of muscle ups since I didn't have my rings and I can't do a muscleup yet anyway. Everything else as prescribed. 19:45

m/43/175
50 squats
21 pull ups/dips
10 hangcleans

15:51

CFWUx1 - 10Burpees

3 Rounds:
25 Squats
4 Muscle-ups
95# HPC, 10 reps

13:55

As Rx'd 16:49

scaled :

3 rounds for time of:
50 Squats
24 pull ups, 24 dips
115 pound Hang power cleans, 10 reps

time 24:30

Started w/o a little after 1300...hot and humid

Warm-up: 20 min run to rec center

3 rounds of:

50 squats
21 pullups/21 dips (partitioned as necessary)
Did 3 reps on first set of HPC @ 135#, but decided too much weight, scaled down to 115 for remainder of WOD. Partitioned into sets of 5.

Total time (including weight change): 25:00

Walked home. Too tuckered out to run back.

18:23

M/52yo/72/229

subbed and scaled 25:27 I was drenched and loved it.

50squats
21 each jumping pullups and bar dips
95 # hang cleans...failed to go deep

m/41/179
Subbed 28 pullups/dips for muscle ups

22:47

Damn... I had a whole 50:00 on this. In my defense, I was doing 4 pullups and 4 dips for every muscle up, the dips on chairs which hurt my palms, the weights were on the other side of the house, this was the first time I worked out after two months of a lazy summer, I fasted the day before and had little to eat today... but damn.

Any suggestions for improvement?

41yo male 5'9 180lbs
dont have rings and not great at muscle ups on bar and wasnt sure of substitution so i did
3 rounds
50 squats
15 bar pullups
15 bar dips
10 135lb hang power cleans
time was 16:42
was wondering how this stacks up
thanks
stay motivated stay strong

115# instead of 135#

The rest was as Rx'd.

22:24

#382 atoosa

lolol. I was told today at the gym that I wasn't accomplishing anything by kipping "you know your not doing anything with that right?". I just smiled and continued kipping.

I love when they interrupt me. It gives me a this boost of energy. lol :)

21:28

Subbed 4+4 dips+P/U and 95 # hang cleans

Tariq and I moved today. That was our WOD.

Age 52/BW 250# "NASTY GIRLS". Subbed 21 pullups/21 dips for muscle ups (each round and hang cleans @ (75/85/95) = 23:12.

Age 52/BW 250# 2K row after "NASTY GIRLS" = 9:26.3.

scaled to 94# HPC, otherwise as rx'd for the first time.
17:01

R,xd 11:13
snatch pratice 155 pr

37/m/172
9:30 (slower than PR)

m/39/180/5-7

16:56
subbed 21 pullups and 21 situps for 7 muscleups
#115 power cleans

23/F/145/5'7"

Sub'd pull-ups dips on grav at 6 for MU's, 65# cleans

~30:00

Wrote down 10 MU's on accident, so first did 3:1, 2:1 then 1:1 pullups/dips to MU's.
Think I finally got the hang of doing cleans, yay :)

as rx'd 12:00 even.........1st time doing Nasty Girls!

I'm a day behind:

'Nasty Girls' as Rx'd in 8:32

Muscle ups were kipped and I decided not to use the 'butt ball' for squats anymore. No more bounce and much deeper now.

Last January I used 115# HPCs and it was my first MU workout! Time was 20:37 back then.

To this day this is my favorite video and the one that got me hooked on CrossFit before I ever tried a WOD. I'm super stoked to get this one under 10:00 - even after eating very 'unclean' this weekend :)

F/30/5'1/120

Hands are still shredded, so modified.

50 squats
7 each- ring pull ups and dips
10 hanging cleans w/65 lbs

22:50

29 yom 222# 6'1"

as rx'd
Using bridge for MU transition
Thanks to Chris S. from Franktown FD

13:48

Nasty Girls for Puppies
3 rds for time of:
20 Squats
10 Pullups
10 Dips
10 Hang power cleans-35#

7:32

27 yom 6'2" 155#

Pre: CFWU x2 (pullups x1)
45# clean x10
95# HPC x5

WOD as rx'd, but with 115# HPC

16:44

Post: 50 ring pushups
Muscle-ups done on pullup bar and did six in a row the first set, then I was only able to start off with three in a row. The rest were finished out with singles. Could have gone heavier on HPC but first time with this WOD.

m/34/70/190

7:31pr by 3min

34yom/170/6'0"

Bar muscle ups first 2 rounds - subbed 3:1 pu/dips in round 3 - 25:30

31yof/126/5'6"

Subbed 3:1 pu/dps and 60lb hpc
25:50

37/6'2"/195

Time: 10:24 as RX'd

Taped this one for youtube. I'll post it in the next few days.

-Brent

m/36/190

28:00

As RX'd except 80# HPC first round and 105# HPC the next two. I am horrible at HPC's and was working on form.

subbed pullups/dips and 115 for hoc

15:50

m/23/140/5'8

as rx'd 11:32.
thats right... body weights cleans (-5 lb)

M/43/168

Subbed pull-ups/push-ups for muscle-ups, scaled to 100 lbs. for HPC.

12:43

Subbed 21 pullups/dips and scaled HPC to 115.

18:01.894

As rx'ed..

16:01 PR, last time was 18:30ish.

Scaled the HPC from 135# to 117#.

Time: 28:59

Needless to say, I had a few issues with this one.

Oh, and subbed out 7 muscle ups for 21 pullups and 28 dips on each round.

as Rx'd
19:45

26m/5/10"/178
Subbed 3:1 pu/dip
last round of cleans was from floor
18:01

as rx'd:

12:01

Roger Strand, at 66 you're a role model and an inspiration to us all. Kudos!

Nasty Girls
3rds:
50 squats
7 jumping muscle-ups
10 hang power cleans, 135#

Still don't have legit muscle-ups so WE did jumping muscle-ups (rings hung just above eyebrow height) to train the transition movement.

40/m/72/175
ran 2m
sub'd 3pu and 3dips for each muscle up
18:42

41/m/160
assisted muscle-ups
29:00

Did Buttercup workout 20, 10, 10, 10 (3 reps) in about 9 minutes. L Lateral tricep was so, so struggled with dips.

59/m/180

"Nasty Girls" 1st time doing this exercise.

21:30

Subbed 21 ea. pull-ups and ring dips for muscle-ups. Also 75#, 75#, and 95# on succesive rnds for power hang cleans.

cfwux3
burgwux2

nasty girls
14:46
3x
50sq
7mu(subbed jumping mu on smith machine)
135 hang cleans (1 pwr, 2 squat)

M/5'10"/170lbs

as Rx'd 30:42

OK, I feel a little silly with all the fast times but I can give 3 excusses.

1) I broke my leg in March and was just given the clearence to run on monday.
2) Before today I'd done exactly one Muscle up and that was a year ago. My buddy JUST made some rings.
3) My max for the Hang clean was and still is 135.

I struggled but I did it (albeit a feqw days late)

17:05

As Rx'Ed

M50/170

20:28

3 pullups and 3 ring dips for each muscle up

m/30/230

27 min (7 pullups and 7 dips instead of muscleups)

45/76"189

some stretching and situps to warm up

subs: 100# HC (preloaded bar, thick handle)
also 3PU/3dips for muscleups

23:49 (5:26/8:45/9:38)

CFWU x 3. Sub'd Push ups for Dips/Pull-Ups

WOD: Sub'd 35 Pull Ups (20 Dead hang/15 Jumping) and 35 Dips. Scaled HC to 115 lbs.

25:43

This wod kicked ass. It was painfully slow for me though. It can only get better from here :)

M/5'11/24/163

subs: 105 1st round, then 95 hc
only did 21 pull-ups per round, mostly jumping, no dip station handy - did some dips later
about 26 minutes

M 29 6'2" 188 #

first time with Nasty girls:

as Rx'd

12:27

50 air squats
3 jumping PU's (off 2 wooden blocks) and 3 bench dips (feet on chair, 25lb plate over thigs) for each MU.
45# hang clean (first time ever doing cleans).

Time: 19:49.

34/M/170#/6'0"

CFWU x1
WOD "Nasty Girls"
(17:23)

Subbed 45# weighted 1 pullup/1 dip for muscle up
135# Hang Power Cleans

Did not record time. Worked with Brandy showing her the "Nasty Girl." She is still sore...Thanks ladies!!!

Subbed 14PU and 14dips per muscle up.

Joe - 18:15
Paul - 17:45
Melissa - 17:10 (subbed 50lb for the cleans.)

3 rounds for time of:

50 squats
3 ring pull ups/ 3 ring dips x 7
10 hang power cleans @ 100#

ring dips with feet supported on bench

26:30

9:39
115# cleans

M/47/185/5'11"

3 Rounds of
50 squats
21 Pull Ups
7 Ring Dips
10 Hang Power Cleans (95lbs)

19.22

First time with the Rings, should have done 21 Ring Pullups, but did bar. First time with Ring Dips, what a difference. Have to work on the rings more.

wu: 800m run, 2x10 ohs, sit up's, superman's

9:09
no tape, and no chalk made the mu's no fun.

Took both Friday and Saturday off for recovery. My back was extra sore from last week.

Did "Nasty Girls" from Friday today (Sunday).

Subbed 3/3 pull-ups/ring dips for muscle-ups first round and 2/2 the last two rounds. Scaled the bar weight down to 95lbs for power cleans.

t = 21:40 :-(

At least I didn't puke.

M/36/143

13:51

@ home, as rx'd, sqts below paralell, MU's-all singles, HPC biggest limiting factor, hook grip on all.

m/41/205

9:53

subbed pullups and dips
88lbs on cleans

BS
11:11

3 Rounds
50 squats
21 dips, 21 pull ups with bands
hpc @ 20kg

can't manage a muscle up 3 pull up and 3 dip for each muscle up.

Time 15.04

Nasty Girls:

Only used #50lbs

All sets of squats unbroken
1 set of pull ups x21 unbroken
next two broken 11 and 10
dips broken
10, 11 on first set then 5's and 6's on next two.
first two sets of HP cleans unbroken
then 5 and 5
Phew, felt that one, Only #50 but man, you feel that by the time you
are ready for PU's again. Will do weighted Pull ups today
Time: 17:10

Just got done... subbed Nasty Girls in for my workout today after taking yesterday off.

I did not have any rings, so insted did 75 pullups and 252 dips. It gave me some motivation to buy a set of rings... haha

1st nasty girls...

50 squats
7 muscle ups
10 75lb cleans (will go heavier next time)

17:45

Age 36
BW 150#

As rx'd:

10:37

M/39/170 - on IR

Pulled hammie playing softball on Fri 080829

48/m/190

As Rx'd 21:03. M/U's are still singles.

Modified and Scaled

50 Squats
7 Jumping Muscle-ups
10 75# HSCs

20:56 min

M/33/200/6'0"

00.20.56

broken squads
broken mu
broken 95# hang powers

27/m/242

13:30

27/m/242

13:30

subbed 14pu & 14 dips
118 lb pcleans

30/m/200

couple days late on this one...

3 rounds:
50 Squats
10 Jumping Muscle-ups
10 Pull-ups
10 Hang power cleans, 135 lbs.
TIME: 15:12

f/43/141/5'9"

1st nasty girl

modified
50 squats
3 pullups/3 dips x 7 (used asst'd 28#'s)
10 hang power cleans, 45 lbs
18:47
haven't been practicing power cleans. Sad.

sub'd 21 pullups and 21 dips for MU's, otherwise as rx'd.

around 20 mins

subbed 7 muscle ups for 14 pull-ups and 14 dips

8:49

17:10
subbed mu with 21 pullups/21 ring dips
otherwise as rx'd

4 PU's/ 4 dips = 1 Muscle Up

16.10

16:01

50 Squats
21 Pull Ups
21 Dips
135lb PC

3 rounds

M/31/5'10/195

50 Squats
21 Pull ups
21 Dips
115 pound Hang power cleans, 10 reps

Time 18:54

Subbed three pullups/three dips for each MU.

12:39

Comment #95 - Posted by: Speal

"Bwt: 137...As Rx'd...6:02 (pr)...First time I didn't have to break up the cleans!"

Chris, you're a complete monster. Basically it's your bodyweight. I know I wouldn't be able to do that with 210 lbs...

50 Squats
10 Assisted Pullups
10 Dips
10 40 kilo Hang Power Cleans

23:12

by the 3rd round there was a little hop in my muscle ups.

12:39

m/31/145#

muscle-ups were assisted by stinker

13:15

17:00
jumping mu

subbed with 21 pull-ups and 21 dips

19:26

Jeff @ home
MU unbroken
6:50

M/35/166
14:10
DID 3 PULLS AND 3 DIPS PER MUSCLE UP

22:40

5 Muscle ups vice 7

~15 minutes, 20# dynamax ball used for squats and held between ankles for muscle-ups (eg. +20# m/u's)

not great but considering how screwed up my ankle was, not horrible either. The power cleans were, as they often are, the easiest segment for me.

should be 'i.e.' not 'e.g.'

3 Rounds

50 squats
35 pull-ups
35 dips
10 hang power cleans 115# on first set, 95# on sets 2&3.

Time: 29:00

50
21 pullups
21 dips
115# HPC (broken sets all 3)

21:18

hampered by globo gym setup, as per usual.

22:13

Sub 4x1 dips/pull-ups for muscle ups

as rx'd

10:39

PR by 3 mins

25/M/5'8"/135

subbed 3 pull-ups, 3 dips for 1 muscle-up; 116lb barbell instead of 135lb.

17:09

As Rx'd
9:28

17:37.
Subbed 3 dips and 3 pullups for each rxd muscle-up.

(PR)

165/29/m/5.9

M/37/190/5'10

3 rounds for time of:
50 Squats
7 Muscle-ups- subbed 21 PUs & 21 dips
135 pound Hang power cleans, 10 reps

time 12.46

1-7:15
2-9:44
3-12:02

TT=29:01

asst Pull Ups on sets 2,3
21-Pull Ups and Dips 4 Muscle Ups

Charity-
SQ's w/o ball
MU's all 3-2-2
HPC-95#
9:53

sub 14 jumping MU, rings even with top of head

28:44

sub'd 21 pulls/dips for the Muscle ups... all other was as rx'd

16:45

on catch up....
12:05 PR
male 32 80kg

10:03 sub 95#cleans, all mu's unbroken
wu=20 min lvl 8 prog stairs
end with 9 more mu's to get 30 total 15.23

old: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
first time:12.40 95#clean

34/m/180lb/6'3"
16:30
Jumping muscle ups. Rings about 2" above head.

subbed 21 dips and pull ups for muscle ups...all else as Rx'd...

time: 25:46

M/24/5'10"/160

CFWU x 3 (2 rounds false-grip PUs, 3rd round false grip ring rows...dips on rings). Also, 115lb hang power clean x 5, 135lb hang power clean x 5, 10 rowing muscle-ups (primarily to figure out the mechanics).

Made up this WOD today. Subbed 10 rowing muscle-ups per round (feet on bench), otherwise as RX'd. Time estimated on wall clock.

17:00 min.

Wasn't feeling it today, possibly because of poor diet for the last 5 days. Cleans were the stumbling point.

Take care!

sub 3/3 pull-ups/dips for MU (7x3)

As Rx'd
19:50

10:11.

Used 62.5 kg for HPC. Was gunning for sub-10 minutes. Shucks!

Around 30
Craters in hands not yet fully healed

M 21 5'3" 137lbs

22:42 rxd
read it wrong, did hang squat cleans w 137. oops

M/23/150 GregAWU

3 rounds of:
50 squats
10 bar-MUs
10 Power-cleans 135#

20:06

M/31/5'4"/148
Attempted MU's today, only got two. Then substituted 4xPU/Dips for MU.
Managed a horrible time of 32:35
Was thinking about dropping to 95lbs for hand power cleans, but decided to go with 135. Not the quickest, but next time will be better.

50 squats
21 pullups
7 ring dips
135 hang power clean

15:05

Him
3 rounds
50 squats
10 jumping muscle ups
10 hang power cleans (95#)
11:00

Her
3 rounds
50 squats
5 assisted ring pullups
5 assisted ring dips
10 hang power cleans (45#)
10:30

26/M/6'2/205

My first Nasty Girls. That was tough!

3 rounds:
50 squats
21 pullups
21 dips
10 135# Hanging power clean

23:00

Limiting factor: cleans, dips

13:39*

*subbed in assisted muscle-ups...can't quite get the transition down..

18:42
40 squats, 8 jumping muscle ups, 115lb hpc x 10
3 rds. slower than hoped for.

Bwt: 165

As Rx'd

10:25

Bwt: 165

As Rx'd

10:25

TSCHANZY 46 YOM 5'9" 169.5 LBS

AS RXED VERY SORE FROM MURPH

20:51

m/33/5'4"/145

Subbed 115lb PC for 135

15:30

Should be able to move up to 125 or 135 PC for next "Nasty Girls" WOD.

12:51
10 austrailan pull ups instead of muscle up

12:51
10 aus. pull ups

25/m/175
21:00
3:1 ratio for muscle ups. Hang power squat clean 125

M/38/190

As rx'd except did 4 pullups and 1 ring dip sub for muscle ups.

18:21

Fait 3 rondes de CFWU modifié + 0.5 miles de course.
Fait Nasty Girls en 16:43. Subbé 95lbs sur la pine, et fait 21 pull-ups + 21 dips pour les 7 Muscle-Ups. Pas si pire, j'étais brûlé pour les dips...

34/m/200

16:50
subbed 4:1 for muscle ups

Elbow tendonitis, so subbed Back Squats, 175#x5x5

Rx'd
8:26

Jennie: 27 F 5'9" 160#
"Nasty Girls"
3 rounds
50 Squats
7 assisted muscle-ups
95# Hang power cleans, 10 reps

Time= 11:09

24:44 - 3 rounds
50 squats
21 dips
10 pullups
135 cleans

23/m/190

20:25

Kip and small jump on a few of the muscle-ups
otherwise as rx'd

23/m/190

20:25

Kip and small jump on some of muscle-ups
otherwise as rx'd

Subbed MUs for 2-1 ring pull ups and ring dips
95# hang power cleans
Just recovering from a mild flu over last 3 days had to start this cycle today. Hope to catch up soon, looking forward to working on Pose on the 400 manana

37m/5'10"/171

forgot to post time

19:02

23.18
gravitron PU @ 110#
Clean 75#

13:30. Did at Ren Cen in Detroit (hotel gym). Subbed 21 pull-ups + 21 push-ups for each round of muscle-ups. Used 40 lb dumbbells for cleans.

24/m/5'10"/160

Not exact timing as I forgot my watch...

21 min approx

subbed pullups/dips 3 to 1 (21 pus then 21 dips, etc.). Cleans were tough on me...

22:50. Only did 15 pull-ups and dips for the muscle-ups. And used 65 lbs then 85 lbs for the hang cleans. I'm getting there.

subbed MU for 3 pull ups and 1 ring dip
also 40kg hang power cleans

15.33

Subbed 3:1 dips and pull up for muscle ups.
Subbed 115 weight on cleans.
18:52

11:24

95# cleans

subbed 21 pull-ups, 21 dips for muscle-ups

22:35

Pull-ups killed once again. I get such localized fatigue from pull-ups that even though I fade to 2-rep sets to finish them, I actually feel as though I'm resting (heart rate going down), which is no good at all. Won't feel the full effects of the Nasty Girl until my pullups get into shape.

as rxd:

14:30

m/6'/43/183

3 rounds for time of:
50 Squats
Bodyweight +25 lbs pull ups, 10 reps
Bodyweight +25 lbs parallel bar dips, 10 reps
135 pound Hang power cleans, 10 reps
19:19

M/33/5'10"/206

27:06

cfwux2(-pulls/dips)

subbed 7x3 pull/dips
95#hpc

26:10
whew,brutal

3 rounds of:
50 Squats
10 pull-ups
90 pound Hang power cleans, 10 reps

Notes:
Can probably increase cleans to 105-115.

No time component and no rings... YET!

m/36/6'4"/220#

Nasty Girls

The Pack:

50 Squats
35 Pullups (assisted 28.25kg)
35 Dips (assisted 28.25kg)
10 Hang Power Cleans (52kg)

Round 1 - 4:54.58
Round 2 - 6:28.65
Round 3 - 6:17.26

Total: 18:48

13:11

Used slight leg kick to assist on MU's. Need to spend more time practicing MU's

Did a shortened version of this workout between games of basketball.

3 rounds of
155 pound power clean 10 reps
15 pull ups
15 dips

16 minutes

I have never done this workout before and I happened to be out of town at the Black Box, so I tried it with 2 modifications.

3 rounds for time:
50 squats
14 jumping muscle-ups
10 95# hang power cleans

my time was 11:44. Looking forward to progressing to the point where I can do it Rx.

Ricardo

M 54 180lbs 5'9"

3 x

50 squats
21 pullups
21 dips
10 135 lb power hang clean

16:00

as rxd' 7:36

Combined w/Saturday 080830.

My watch stopped on me twice during straight bar muscle-ups, so I think I finished in about 20 min.

28/m/185ish ?

as rx'd: 9:32 (2 min faster than last time...felt great today)

Interesting nutrional video. Anyone ever hear of orthorexia before?

23/m/235/6'7

3 rounds of
50 squats
21 200# lat pulldowns
21 bench dips
10 135# power hang clean

25:54

30/M/180

Completed on 9/6

as rx'd: 12:46

3 pull ups, 3 dips for MU

28:45

m/34/5'9/176

CFWU - 3. Regular reps 1st set. 12 pushups, no dips 2nd set. 4 HSPU no dips 3rd set. Superman. NO Burgener.

14:55
19:00 1/25/08
Did jumping muscle ups. Tried to remove as much jump as possible. Some reps close to pure muscle up, I think.
Did pullups & rings dips on 1/25/08.
HPC at 135 this time. Much stronger and tech better than 1st time (95 lbs on 1/25/08.)
Can definitely push harder, especially once muscleups are smoother.

32:53

Subbed 40# dumbbell hang power cleans since I still don't have the wrist flexibility needed for the barbell version. Still a great pump. Wore out. Also subbed the pull ups and dips for the muscle ups.

First time doing this WO, I am very weak on MU and HPC, so some major scaling here:

CFWU x 3

"Nasty Girls"
SQ: 50
MU: 7 with assistance from two bands
HPC: 95lb x 10

3 rounds 15:38

Ouch.

31/m/190

hanging power cleans - 95 lbs - 3 x 10
a few pullups
60 dips

9:47

I did this workout with full extension at the bottom of all of the muscleups for the first time. It added some 3 minutes to my time, but I think it was worth it.

The hang power cleans felt very light, which is new.

3 rounds for practice
8 thrusters 85 lbs.
10 box jumps 24 inches
10 hspu
6 l-pullups

Then 2 mile run home from gym.

39/M/185--Syracuse NY
Bar MU's
7:56 (PR)

5 min rope jumping + Greg's WU + Burgners WU

Last time:

16.38 ( 4:4 pu + dips)

This Time:

9.50 ( with muscle ups:) )

m/26/5.8/170

subbed 21 pullups / dips for 7 muscle ups

all else as rx'd:

21:45

little disappointed on the time but had been sick for a couple days and felt good to get back to work.

m/25/206/6'3"

29:30

MAWL

AW

9:29 - subbed rowing MU from CFJ 200803, 85lbs. for cleans

Age 37
BW 188

CFWU

14:01 vs. 14:46 last time. A new PR, woohoo!

18:25

28/28 pullups/dips

cleans were very broken.

Subed 21 Chin-ups & 21 dips for MUSCLE UPS:

18:35

50k HPC. Muscle ups felt really good.

10:06mins

Meyer PR- 15:56
J- 23:00-3x pu and dips- 115pc
S- 23:06 3/1 pu and dips 115pc
g- 25:03 4x pu dips 85lbs

subbed 21 dips and 21 jumping pullups
only did 3 hang cleans on last set.

20.44 - 1st time doing this workout

M/23/5'11"/180

did 115 hc's and subbed 21/21 for muscle ups

22:47

2 x rounds 17:43 (subbed MUs for Pullups & Dips)

as rx'd: 12:09

35M174
37 mins

sub'd 21:21

tom
38 mins

3 rounds for time of:
50 Squats
35 pull ups
21 ring dips
95# Hang power cleans, 10 reps

Scaled to pack

Total Time: 28:25 minutes

cfwu x3

3 rounds:
50 squats
21 pullups (60 # assisted)
21 dips (60# assisted)
45# hang power cleans x10

29 minutes

19:30
scaled 135 to 95

WAIT!!!!
When erasing the whiteboard, I realized I did the maths wrong. Jeff got 27 mins, not 37

44/m/165

As Rx
sub 28 PU/28 Dips

18:19

PR, Cleans 5,3,2 then 3,2,2,3 then 3,2,2,3

cfwu x 1
wod
22:56
50 squats
7 assisted muscle ups, 7 ring dips, 7 pullups
10 power hang cleans 125#, broken into sets of 5

30/m/160/5'6"
17:05
- i am a moron. did 15 Hang power cleans instead of 10

47 mins - took me 9 mins round one, 17 mins for round two and 21 mins for round 3
subbed 35 pullups and 35 pushups (nowhere to do dips) for the 7 MU's and only used 50 lbs for the cleans, should've used more, but this is only my 3d crossfit workout and I'm still getting a feel for things.

Didn't write down the number of cleans so gambled on 7 cleans. Well, I was wrong.

27:15

Subs:
MU - 3/3 pull ups (DH) and dips in sets of 3 each
Clean - 105#

26.28

as rx'd 12:50

36/M/215

3 rounds
50 squats
21 dips
135 hang power cleans

17:37

Did the first round w/o stopping and then started sucking wind till the end...

New to a lot of this stuff, but here's my question: When doing any set of exercises, can you break up the reps of each exercise and rotate through until the correct number of each exercise is complete? I.e. if 1 round consists of 21 Pull ups, 70 squats, and 14 cleans...can I do 3 PUs, 10 squats and 2 cleans 7 times to complete the first round? I'm arguing with a buddy about this because I think that makes it easier than completing the proper number of reps for each exercise prior to moving to the next exercise within the round. Sorry for the long post. Hope it makes sense.

38m/6/183

wod as rx'd since 5/22/08

8:11

Male/175 lbs/ 23/ 5'7

"Nasty Girls"

7:15

As Rx'd

my first day doing it....

10.29 -

30 squats,
10/10 Pus/Dips,
85 lb hang clan

Subbed 3x Pull Ups and Dips for MUs.
Subbed 110lb for HPCs.
Did this 5 minutes after Annie which might have slowed me down a bit.

24:04

22:03