December 11, 2008

Thursday 081211

"Nasty Girls"

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

Post time to comments.

Compare to 080829.

AromasLisaDipGroup-th.jpg

Enlarge image

"Fixing the Dip", CrossFit Level 2 Certification Seminar, CrossFit Journal Preview - video [wmv] [mov]

Posted by lauren at December 11, 2008 6:05 PM
Comments

love this

Comment #1 - Posted by: Swany at December 10, 2008 7:01 PM

Time to do it as rx'd. Can't wait.

Comment #2 - Posted by: clemson rob at December 10, 2008 7:02 PM

Looking forward to this one now that I can finally link MUs together...bring it.

Comment #3 - Posted by: E at December 10, 2008 7:04 PM

PS: Love the Nasty Girls Wod have fun with it and enjoy the pain. 3-2-1 Go

Comment #4 - Posted by: Swany at December 10, 2008 7:04 PM

Hell yeah!

Comment #5 - Posted by: soccerman m/23/180/6' at December 10, 2008 7:05 PM

first time for this one. I'm excited

Comment #6 - Posted by: max at December 10, 2008 7:05 PM

Dip, Drive, Press

Comment #7 - Posted by: Steven@CrossFitAffliction-Ft Lauderdale at December 10, 2008 7:06 PM

This one is gonna hurt!! Lets get "Nasty" people.

Comment #8 - Posted by: Shane Cross at December 10, 2008 7:06 PM

A CROSSFITS IS AWESOME!!! THE NUMBER OF PEOPLE IN THE WORLD TODAY SHOULD ONLY CROSSFIT! YEAH! YEAH! I LOVE THE NASTY GIRLS CROSSFIT! IF ANYONE IN MY GOLBOGYM IS DOING NOTHING BUT CROSSFIT I WILL HIT THEM!

Comment #9 - Posted by: Jimenez Valesquez at December 10, 2008 7:08 PM

move out and draw fire

Comment #10 - Posted by: JJ at December 10, 2008 7:08 PM

JJ... wtf?

Comment #11 - Posted by: Simon Hutchinson at December 10, 2008 7:09 PM

First time doing the "Nasty" can't wait.

Comment #12 - Posted by: Hammer at December 10, 2008 7:10 PM

New to Crossfit...my gym doesn't have rings. What is a good alternate muscle up exercise or how else can I do it? Any ideas are welcome...thanks much.

Comment #13 - Posted by: Jim Ellis at December 10, 2008 7:10 PM

#13 Check the FAQ
<<<

Comment #14 - Posted by: daryl at December 10, 2008 7:12 PM

Could someone please explain the false grip that's helpful with muscle ups on a bar?

Comment #15 - Posted by: Kevin at December 10, 2008 7:14 PM

got it...thanks...forgot about that area.

Comment #16 - Posted by: Jim Ellis at December 10, 2008 7:15 PM

Where is that video from? I could swear that's my cousin. ha. The instructor. As for muscleups, I suck at them. No rings at my gym, and I have no idea how to perform the exercise on a bar. Any tips?

Comment #17 - Posted by: JD Scott at December 10, 2008 7:16 PM

awesome. my favourite workout. need to go sub 10 mins this time......where to find 27 seconds.......hmmm

Comment #18 - Posted by: Rookie at December 10, 2008 7:17 PM

#10, JJ

Totally agree

Comment #19 - Posted by: Seth at December 10, 2008 7:19 PM

Can't wait. One of my favorite.Hopefully under 9

Comment #20 - Posted by: Mikey at December 10, 2008 7:20 PM

#18 Rookie, exactly my thoughts on the sub-10.

#16 Jim Ellis, 1 MU = 4 pull-ups and 4 dips.

Comment #21 - Posted by: Herm @ CF Los Altos, CA at December 10, 2008 7:21 PM

watching the video of the ladies doing this is what made me want to do crossfit... wicked pysched to get my ass kicked tmw!!

Comment #22 - Posted by: dani at December 10, 2008 7:22 PM

nooooooo!!!! One of my favorites and i can't train....i'm recovering from my shoulder injury when i back to train i'll beat my 14 minutes i'll go for a 12 minutes or less I CAN'T HARDLY WAIT....3-2-1 go nasty girls revenge "this time is personal" comming soon ja ja ja ja ja

Comment #23 - Posted by: David at December 10, 2008 7:23 PM

#13, #15
try doing bar muscle ups - i think its better than doing 4 dips and 4 pullups per muscleup

you can do a false grip on a bar by putting your weight on your palm just distal to your wrist bone. but you don't have to use false grip on a bar muscle up - you can swing right over and rotate your hands over the bar as you are airbone.

i actually tried non-false grip muscle ups on rings the other day - i personally think they are easier. false grip is only necessary if you want to do slow/strict muscle ups

Comment #24 - Posted by: dan at December 10, 2008 7:33 PM

I am trying to introduce someone, who is not a fan of exercise at ALL, to Crossfit. She is willing to give it a shot, so I am jumping at the opportunity to help. Does anyone have any recommendations/resources for me to start her on the program properly? I have been doing Crossfit for approx. 6 mos., so I am fairly familiar with the design and variety of WODs. I am guessing that I should get an idea of her capabilities of each movement in each WOD and scale for her to complete them in a reasonable amount of time.

Any help would be most appreciated.

:)

P.S. Sorry that I posted this on yesterdays comments and am doing so again here, but I don't think it will get any traffic unless I do so.

P.P.S...Can't wait for this WOD!

Comment #25 - Posted by: Clinton - 22m/200/6'3" at December 10, 2008 7:33 PM

Who of us wasn't completely inspired by the video of Annie, Eva and Nicole doing "Nasty Girls"? People new to CrossFit need to watch the Video! If you don't I'm sending you to Jiminez Valasquez's gym where you will recieve an enthusiastic beating if you even think about an isolation movement!:-)

PS Was That Barber's Mohawk in the shot?

Comment #26 - Posted by: Mark CrossFit Cape Cod at December 10, 2008 7:40 PM

who is the lady on the far left in the photo and does she appear in any of the demo videos?

Comment #27 - Posted by: e at December 10, 2008 7:42 PM

+1 to #24 - I used a pull up bar, the kind that's slightly angled with no bar in the middle. that way you have room to pull your body through. I used a shoulder width grip, palms facing out. Didn't wrap my thumbs for the pullup to make it easier to turn the wrists over at the top, then switched to a normal grip for the push up half of the MU.

be careful, my hand slipped over the bar a couple of times since my thumbs weren't wrapped...


later,
b

Comment #28 - Posted by: brian p at December 10, 2008 7:42 PM

oh, and I don't think PU+Dip will give you the same result as a MU. My forearms were killing me after the MU's.

Comment #29 - Posted by: brian p at December 10, 2008 7:43 PM

"It aint no fun unless we all get some"

Comment #30 - Posted by: Jason at December 10, 2008 7:51 PM

#25, Clinton

Your best bet is to check out CF BrandX and start her with some of their scaled workouts (they typically have at least four different versions for each WOD). Remember, you want her to do this for the long term so err on the side of too easy to start out. She can always increase the difficulty in subsequent workouts, but if you smoke her and she hates it, she may never come back. You can find the BrandX scaled workouts under the "Start Here" link on the left side of the CF mainpage.

Comment #31 - Posted by: CR at December 10, 2008 8:03 PM

CR,

Thanks for the advice. You are right. I don't want to burn her out. It's probably the only chance I'll get, so it needs to be done right.

Comment #32 - Posted by: Clinton - 22m/200/6'3" at December 10, 2008 8:17 PM

SwEEEEEEt.....Cant wait to do this one as Rxd.....I attended the Lv 1 Cert @ CFSD......It was awesome! I had big expectations.....But all the informative lectures....and incredible instruction from the trainers.....far exceeded it.......WORTH EVERY DOLLAR!!!!!!!!!!!!!...Thank you Dave, Greg A, Tyson, Jolie,Adrian,Miranda(I couldn't have made it through Fran without you!)And all the rest(I forgot their names..sorry) And THANK YOU to CFSD YOU GUYS ROCK!!!!!!!!!

Comment #33 - Posted by: Bodyfit M/39/5'8"/185lbs at December 10, 2008 8:18 PM

love this WOD

Comment #34 - Posted by: BigBen M/6'2"/21/205lb at December 10, 2008 8:20 PM

can't wait for this one! 3, 2, 1, go!

Comment #35 - Posted by: Michael at December 10, 2008 8:21 PM

Is that Asian chick an ex-bodybuilder? Her calves are f-ing huge.

Comment #36 - Posted by: Júlíus at December 10, 2008 8:36 PM

#36...yea those um.. calves are huge

Not sure, but she's been featured once before on the main page WOD...memories of desktop wallpapers die hard. Another gorgeous product of crossfit.

http://www.crossfit.com/mt-archive2/003874.html

Comment #37 - Posted by: LF at December 10, 2008 9:06 PM

Are these squats body weight?

Comment #38 - Posted by: Nico at December 10, 2008 9:07 PM

nasty girls vid should be a mandatory watch for all xfitters new and old.

Comment #39 - Posted by: LF at December 10, 2008 9:15 PM

Yes. Unless there is a posted weight they are body weight. Watch the vid.

Comment #40 - Posted by: daryl at December 10, 2008 9:19 PM

so what does "hands turned out" mean in regards to muscle-ups? last muscle-up workout people posted they were doing this. is there a video demonstrating the "hands turned out" method?

Thanks

Comment #41 - Posted by: soccerman m/23/180/6' at December 10, 2008 9:24 PM

It's funny. Two weekends ago, I was at a family party and I was explaining CrossFit to my sister (an avid exerciser) and a couple of nieces and their friends. I took them to a nearby computer, went to the HQ site and showed them this video. They were awed by the Nasty Girls.


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

Comment #42 - Posted by: Ronnieboy at December 10, 2008 9:34 PM

#41 soccerman

Quite often when you finish the muscle up your the rings will be parallel to each other - your hands will be wrapped around the rings and your palms will facing each other also. Your hands may actually be touching your hips for extra support.

"Hands turned out" refers to that extra external rotation of your hands about 1/4 turn so your palms would almost face forward while they are in the rings at the finish position. This takes the rings away from your hips so you won't get the extra support that can be given by touching your hips. The external rotation also activates the lats and triceps more.

Comment #43 - Posted by: jon h at December 10, 2008 9:44 PM

This will be my first time doing Nasty Girls cant wait to do it...

Comment #44 - Posted by: Justo at December 10, 2008 9:46 PM

wow - did those nasty girls for the first time...died on grip!

19:56min.

Comment #45 - Posted by: germankid - 25/176/5'10" at December 10, 2008 10:15 PM

NO WOD FOR ME THURSDAY...

HELPING PUT DOWN A RUBBER FLOOR AT CROSSFITNWT. I'VE BEEN ASKED TO BE A TRAINER AT THIS NEW GYM...PART TIME. THIS IS QUITE AN HONOR AND I'M VERY EXCITED ABOUT IT. I WILL TRY MY VERY BEST TO TRAIN BY EXAMPLE.

THANKS KEVIN AND JENNIFER

crossfitnwt.com

CHECK IT OUT!!

ROBERT S.
TUCSON, AZ.

Comment #46 - Posted by: ROBERT SUTHERLAND at December 10, 2008 10:31 PM

Jon H- Huh???

When I refer to hands turned out it means turning your palms out just before you start the muscle-up movement. This forces the arms to fully extend giving you a longer range of motion. The palms turn in again when the movement starts, but for that moment you turn them out you are fully extended. (Try turning you palms out with bent arms). There was a great video on the main site of Ricky Frausto doing mu's with his hands turned out.

Interesting what you brought up Jon H. That sounds hard as hell. I'll try it!

Comment #47 - Posted by: freddy c._one world at December 10, 2008 10:35 PM

Hey y'all. I'm looking to sub jumping muscle-ups for the muscle-ups in the WOD. Can anyone share with me how many I should do for each muscle-up? I saw the FAQ page and I couldn't find the suggestion there.

Thanks.

Comment #48 - Posted by: Matt Fibich at December 10, 2008 10:41 PM

#25 Clinton,

I am in the Army and was pretty fit when I started Cross Fit - it still smoked me from the outset and I had to scale down on weight and reps. 2 months in and it does what it says on the tin - improves your fitness in all areas and I have scaled up weight and reps accordingly. If she is unfit/does not exercise/does not like it, you need to make it fun to start and start with low weights and lower reps - otherwise you will break her and you will have lost the cause from the start.

Other tips - get her to eat something healthy and right (banana etc) before the work out. Ensure plenty to drink. Play her music, not yours to work out to if you can. Get the setting right and this will help. Mentally/physically what does she want to acheive - wieght loss - won't happen overnight and she needs to be realistic - set a long term goal. Tone up - you will know results show pretty quickly - again be realistic in your descriptions and ensure her expectations are in the real world...You might want to 'gift' her the CrossFit subscription ?

Good luck. JB

Comment #49 - Posted by: JB at December 10, 2008 10:41 PM

can I be very inappropriate and respectfully mention that the lady to the far left on today's image is not only super fit but SUPER HOT!

Comment #50 - Posted by: nick m/37/6ft/185 at December 10, 2008 10:59 PM

Clinton

Check out the SV beginners ladder in the crossfit journal. Its about teaching the right intensity for beginners with core exercises such as pull ups,push ups and squats.

Comment #51 - Posted by: gerard mcauliffe at December 10, 2008 11:27 PM

20/5'6"/135

First time doing this and pretty new to CF. All the exercises are weaknesses of mine which made this workout great. 95lbs on the hang power clean. And only 1 MU at a time almost had 2 (I can't get back to false grip after I get back to the MU start position). 27'24" a lot of room for improvement.

Comment #52 - Posted by: E at December 10, 2008 11:56 PM

Aw, this is gonna suck.

Comment #53 - Posted by: Adam Stanecki (CF:VIC) at December 11, 2008 12:05 AM

Still subbing 4 and 4 for muscleups!
Boots and Utes
19:04

Comment #54 - Posted by: Noel / 34 / 68" / 175# at December 11, 2008 12:16 AM

I would appreciate comments / suggestions: I'm 45 yrs old F, 5'4, 150 p. Doing home version of CF for 6 months now.
I am strong in mid and lower body, but upper body strength sucks. Till 2 months ago, I used to do push ups on my knees, now I manage do make 5 regular ones in a row.
So how can I scale WOD like today? I can do 50 squats on any morning, but not even one pull up, and jumping ones are not good I hear.
Second question, how can I increase upper body performance more efficiently? I would not say faster, there are no shortcuts to fitness :)
THANX!

Comment #55 - Posted by: jos at December 11, 2008 12:18 AM

Jos #55,

One way to scale this workout is as you mentioned: jumping pull ups. They are a fine sub, although if these are the only method you are likely to never get to a full pull up. Other methods would be a jumping pull up with a slow negative (lowering down). If you have the jumpstretch or similar large bands you can do assisted pull ups using those. Another option is 'ring rows' or 'body rows' on a low bar.

You can even mix these different versions in one workout (one round do jumping, next round do band assisted, next round do body rows).

To answer your second question, frequency. Look in the CrossFit forums for terms like "Greasing the Groove". Basically you want add these movements in their light forms to every warm up, and possibly multiple times a day. 3 - 5 sets of push ups spread throughout the day is not hard to pull off. The pull ups can be trickier, but since you are working out at home you have no excuse to not get in at least one set in the AM and one in the PM.

Good luck and keep up the good work!


As far as the Nasty Girls for me. . . I got a 10:24 last time with 155. I think I am going to go for sub 10 with the same weight (hope my grip is up to it).

-jj

Comment #56 - Posted by: Jeremy Jones - Diablo CrossFit at December 11, 2008 12:37 AM

Who is the girl on the far left in pic,tell me now or me and j.v. from comment #9 will visit all of your gyms,Punches in bunches!

Comment #57 - Posted by: cole at December 11, 2008 1:10 AM

OOOOO Rah! It's go time, lets get some!

Comment #58 - Posted by: Doug B. at December 11, 2008 1:26 AM

Round 1: 50 squats, 14 dips, 14 pullups w/ 100 lb assist

Round 2: 50 squats, 14 dips w/ 70 lb assist, 14 pullups w/ 100 lb assist

Round 3: 50 squats, 14 dips w/ 100 lb assist, 14 pullups w/ 100 lb assist

Time: 23:30
CF Birthdate: 081205

Comment #59 - Posted by: g.chief70 at December 11, 2008 2:35 AM

Scaled to Porch (35 pull-ups, 35 dips) and 70# HPC.

Time: 31'25".

Happy with the result nonetheless - last time the Nasty Girls came up, I bailed at the start of Round 3.

Comment #60 - Posted by: lelak at December 11, 2008 2:36 AM

Corrected:

Round 1: 50 squats, 14 dips, 14 pullups w/ 100 lb assist, 4 hang power cleans w/ 135, 6 power cleans w/ 95.

Round 2: 50 squats, 14 dips w/ 70 lb assist, 14 pullups w/ 100 lb assist, 10 hang power cleans w/ 95.

Round 3: 50 squats, 14 dips w/ 100 lb assist, 14 pullups w/ 100 lb assist, 10 hang power cleans w/ 95.

Time: 23:30
CF Birthdate: 081205

Comment #61 - Posted by: g.chief70 at December 11, 2008 2:40 AM

As rx'd
9.39mins

Comment #62 - Posted by: Jason Donaldson at December 11, 2008 2:51 AM

Jason - nice time. my turn tomorrow

Comment #63 - Posted by: Rookie - Crossfit Gold Coast at December 11, 2008 3:15 AM

-Badger Memorial-
Chief Petty Officer Mark T. Carter, 27, of Fallbrook, California, died December 11, 2007, as a result of enemy action while conducting combat operations in Iraq.

Carter was a stocky 5-foot-5 and an outdoor athlete who loved physical challenges. His fellow SEALs gave him the nickname Badger after the small but ferocious animal. The name was bestowed after Carter beat a 6-foot-5 opponent in a wrestling match.

Lets push it a little harder today! RIP Badger

Comment #64 - Posted by: ck Jax at December 11, 2008 4:00 AM

6:59

Comment #65 - Posted by: OPT at December 11, 2008 4:10 AM

m/44/175

modified

rd1: 50 sqts,7 modified muscle ups(toe assit) 10 hang power cleans.
rd2: 50 squats, 21 pull ups 21 dips, 10 HPC

rd:3 50 squats, 7 mod muscle ups, 10 HPC

time:12:04

Comment #66 - Posted by: Stu at December 11, 2008 4:12 AM

it never fails. Whenever I decide that I'm going to use a rest day to improve a skill like muscle ups, the next day we do that skill.

Comment #67 - Posted by: John at December 11, 2008 4:13 AM

150 5'7.5" 33 yom

as rx'd 9:53 pr

-squats/ full ext
-mu's/ non-kipping, full turnout at bottom, palms forward at support at top, no jump offs
-hpc's/ 2nd and 3rd rd grip was shot and literally cost me minutes.thought bar was going to rack in forhead due to grip.

ready for more!

Comment #68 - Posted by: mike d at December 11, 2008 4:19 AM

M/34/185

as rx'd

8:15

Comment #69 - Posted by: JoeCam at December 11, 2008 4:29 AM

49m/5'10"/227
cfwu x 3
"helen" 11:44
"annie" 5:37...dbl'd my jump roping, could not do dbl unders.

Comment #70 - Posted by: stick at December 11, 2008 4:37 AM

Ah man, I love Nasty girls. Can't wait till Christmas to get some rings and put them up at my globogym. People are gonna freak out :) Introduced one guy to CF last night as he saw me working my ass off and wondered what I was doing.
Check out this interesting story on sugar:
http://www.cbc.ca/health/story/2008/12/10/sugar.html

Comment #71 - Posted by: JC Veggie at December 11, 2008 4:43 AM

Still can't do a muscle up. subed 4 and 4 for dips and pull ups everything else as rx'd
12:37

Comment #72 - Posted by: Kyle m/25/6'/197# at December 11, 2008 4:45 AM

so yeah, tried the b/w workout a few days ago last night and worked with a guy who use to be a gymnast. a friend of mine who works out at my gym saw the rings and saw us working on muscle ups. He had never done (or seen one for that matter) and we showed him the false grip. bastard did 2 in a row from a dead hang! Makes me kinda sick when i see these athletes who can do all kinds of crap that easily that i had to work my butt off for and made it look kinda easy! owell, good for him! woohoo! nasty girls today!

Comment #73 - Posted by: Casey at December 11, 2008 4:58 AM

8:05, bar muscle-ups

Comment #74 - Posted by: Justin D. _ 29/M/6'/200 at December 11, 2008 4:59 AM

Got MU's about a month ago, however not quite proficient enough yet to do more tha a handful in a workout.

Subbed 3:1 pullups/ring dips

18:04

Comment #75 - Posted by: Vince S at December 11, 2008 5:02 AM

Was defeated before I started. Hands felt raw on the bars and shoulders ached from the last rotation
Subbed MU for 3PU/3Dips 24:30.

Another day off my have done much good. My recovery times are better but not where they should. I was saying to myself after the last round that I had felt better than I had after finishing any three WOD's in a row.

Comment #76 - Posted by: p. l. at December 11, 2008 5:03 AM

38/m/240

subbed 4pull ups 4 dips for 1 muscle up

25:25

Comment #77 - Posted by: Andy at December 11, 2008 5:08 AM

I believe that lady on the far left is Houng Arcinas. Olympia figure competitor, I think. Just Google her name. She has her own fitness website.

Comment #78 - Posted by: mapwhap at December 11, 2008 5:22 AM

M/39/175/6'

As Rx'd 12:17

Comment #79 - Posted by: Judd at December 11, 2008 5:28 AM

Where can I meet the girl on the left?

Comment #80 - Posted by: buretto at December 11, 2008 5:36 AM

on the road right now, but will hit this when I get back to my little island.

Comment #81 - Posted by: Johnny B/ Crossfit Torii Beach at December 11, 2008 5:40 AM

27/6'8"/220

15:08 jumping MU

Comment #82 - Posted by: Stretch at December 11, 2008 5:43 AM

m/39/6/233

2 pu/ 2 dip per mu

@25 min

Comment #83 - Posted by: CJP at December 11, 2008 5:53 AM

cant wait to do this one today, gunna kill it. got that amazing mind set that i hand from last week. got my mind focused on the games. when i do this wod ill be looking over to both sides of me and invisioning speal, opt and dutch to the sides of me.. post time in a lil

Comment #84 - Posted by: logan schecter from long island ny at December 11, 2008 5:56 AM

14:11 sub'd 3 to 1 pulls and dips for MUs... beat last time by more than 2 and 1/2 mins... so that makes a man smile

Comment #85 - Posted by: Mulcahy at December 11, 2008 5:59 AM

m/43/75kg
"Nasty Girls"
First time as rx´d: 15:40 min

Comment #86 - Posted by: FredG at December 11, 2008 6:02 AM

m/41/6'/210

sub'd 4 jumping pu/dips for mu
broke to 95 on the cleans after first set failed

21:16

Comment #87 - Posted by: EastIdaho at December 11, 2008 6:03 AM

M/39/140
subbed 4:1 PU + Dip for MU
14:35

Comment #88 - Posted by: TuckerGA at December 11, 2008 6:04 AM

like many of you. i keep getting asked by friends, neighbors, and co-workers "what the hell are you doing?" a new question popped up today after "nasty girls". my neighbors wife asked "why do you always walk around the ct. after your workout?" i told her "it's so i don't puke in the same place twice!" thanks crossfit for making it real.

Comment #89 - Posted by: ksod at December 11, 2008 6:05 AM

m/31/5'9"/167

subbed 3:1 pull ups + dips for muscle ups

20:58 (PR by 3:41)

Comment #90 - Posted by: elliott at December 11, 2008 6:12 AM

7:00

subbed 3+3 for m. ups, no rings, and used gravitron at 30# assist HOW PATHETIC IS THAT

used 70# for hangs but you know, I had the hardest time getting that hang movement when I started . . . and now I KILL it. I def. am SO much better at the power OLY lifts now.

I looked at my stopwatch when I was done and almost died. I thought it was wrong.

HOORAH crossfit!

Comment #91 - Posted by: katelyn/f/31/5'6"/148# at December 11, 2008 6:15 AM

This is the video that inspired me to get into crossfit!
Love those three!
Thank you Eva,Annie and Nicole for your inspiration!!
Lya

Comment #92 - Posted by: lysa F 5'5" 120 43 yr at December 11, 2008 6:15 AM

M/31/5'10"/192#
3:1 pullup/dip:muscle up
22:22

Comment #93 - Posted by: jb305 at December 11, 2008 6:16 AM

213

27:22

3x3 sub for mu

85 on gravitron

Comment #94 - Posted by: Scott at December 11, 2008 6:25 AM

greetings from the sandbox....
25 male 185 lbs
subbed 4/4 for MU's..... 23:45

Comment #95 - Posted by: joey at December 11, 2008 6:27 AM

M/30/5'10"/215

Did 3:1 pullup/dip for muscle up, everything else as rx'd

18:41 (pr)

Comment #96 - Posted by: D Craig at December 11, 2008 6:34 AM

M/27/218

subbed 3/3

22'53

Comment #97 - Posted by: CT at December 11, 2008 6:39 AM

f/31/127
14:02
55# for cleans

Comment #98 - Posted by: imaturtle at December 11, 2008 6:46 AM

HOLY CRAP! OPT POSTED A WORKOUT! WELCOME BACK CHAMP!

Comment #99 - Posted by: Mike at December 11, 2008 6:52 AM

As Rx'd 14:36

Comment #100 - Posted by: Edwin 26/M/68"/170 at December 11, 2008 6:59 AM

#56 JJ

Appreciate your advices and motivation...
'...no excuse...' YESSIR THANKS SIR!!!

Enjoy Nasty girls! I did.

Comment #101 - Posted by: jos at December 11, 2008 7:03 AM

I know that the overhead squat is not part of today's WOD, but I was wondering -- what is the advantage of doing OHS instead of front or back squats?

Thanks.

Comment #102 - Posted by: Patrick at December 11, 2008 7:07 AM

M/52/175
No rings in gym...subbed pull-ups and dips
10:02

Comment #103 - Posted by: Calgary Colin at December 11, 2008 7:07 AM

bw 165

subbed 3/3 for each muscle up

11:09

Comment #104 - Posted by: paulw at December 11, 2008 7:11 AM

M/32/5'10"/160

sub'd 4:1 and 115# on cleans

26:26

Comment #105 - Posted by: TW at December 11, 2008 7:12 AM

M/29/160

Subbed 4 pull-ups/4 dips per MU

17:59

Comment #106 - Posted by: AF Pimp at December 11, 2008 7:15 AM

As Rx'ed 17:12

Was much kinder than McFlurry that is for sure

Comment #107 - Posted by: Ryan Hawley at December 11, 2008 7:24 AM

m/27/173/5'9"

3 rounds for time of:

50 squats
25 dips / 15 regular pullups
135# hang power cleans, 10 reps

14:29

Comment #108 - Posted by: vikingblood at December 11, 2008 7:31 AM

BW 173

As rx'd

6:59

Comment #109 - Posted by: Eric O at December 11, 2008 7:34 AM

1st X w/the nasties....highly entertaining, for my hubby too, he kept giving me the WTF? look.

Scaled to the pack w/"jumping Muscle ups" and 70# for the HPC's. The muscle ups were problematic at best.

round 1-6:42
round 2-13:07
TOTAL 22:10

Comment #110 - Posted by: MDMelissa 44/F/123/5'4" at December 11, 2008 7:35 AM

29/M/180

Subbed 3pullups/3 dips per MU & cleaned with 115lbs

17:34

WHEW, my arms are still shaking!

Comment #111 - Posted by: SCXfitter at December 11, 2008 7:36 AM

Subbed 95# on Cleans
8:41

Nasty WOD

Comment #112 - Posted by: Gurrero M 5'9 165 24yrs at December 11, 2008 7:45 AM

33/F/5'10"/150

As Rx'd
95# HPC
12:30 (9-minute PR)

Comment #113 - Posted by: Laura DeMarco - CrossFit Rx at December 11, 2008 7:54 AM

subbed 4 dips and 4 pull ups for each muscle up.

3 rounds
50 squats
28 dips, 28 pulls ups
10 power cleans at 95
time: 16:40

Comment #114 - Posted by: Kendra F/19/5'10"/150 at December 11, 2008 7:57 AM

That "Asian Girl" is Huong Arcinas, she does have a name. She's also a great person, trainer, wife, and mother. Let's maintain some personal bering out of respect for others and the people they work with. Thank you.

Comment #115 - Posted by: AnonyX at December 11, 2008 8:00 AM

9:02 as rxed
Sofaking appreciated the help
you 2 LTP

Comment #116 - Posted by: KSC at December 11, 2008 8:01 AM

comment #25 (Clinton)
I have been doing crossfit for about 3 months now. Before that I was on a workout plan to get started. It basically consisted of a lot of olympic Lifts..just stuff to get used to the kinds of exercises crossfit offers before actually breaking into it. I try to get everyone to do crossfit and their main problem is usually that they don't know how to perform any of the exercises required for the WOD. So anyways, thats where I started; if that helps!
Kendra

Comment #117 - Posted by: Kendra F/19/5'10"/150 at December 11, 2008 8:03 AM

M/22/165

as rxd 7:26

Lowcountry Crossfit!

Comment #118 - Posted by: Chris L at December 11, 2008 8:04 AM

M/21/6'0"/165lbs

Used pull-up bar for MU's. i don't own a set of rings yet.

15:52

Comment #119 - Posted by: Daniel B at December 11, 2008 8:06 AM

I'll say it again for the cheap seats, this stuff has been around for a long time even though folks treat “functional, multi-joint” movements combined into circuits as if they were something new and radical and unique

Comment #120 - Posted by: Spence at December 11, 2008 8:13 AM

Hello "Nasty girls"

First time, not as R'xd due to no rings
sub'd 3PU/3Dips

19.50

Comment #121 - Posted by: keir at December 11, 2008 8:17 AM

I have a question. Hang power cleans means what? Does it mean you do not come to the ground, but you do squat? Or does it mean you come to the ground but you do not squat? Will someone please clarify the terminology? I have always done this workout with no squat, and not coming to the ground for each rep, just a straight up clean with a high catch.

Comment #122 - Posted by: Dirty Dan 21/193lbs/6' at December 11, 2008 8:27 AM

As Rx'd

12:12 Yeehaw

Comment #123 - Posted by: BJS - M/6'0/180 at December 11, 2008 8:29 AM

143lbs/31yoa

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

Time: 11:08 PR

Previous was 11:32

First round of squats was only thing unbroken. Most muscle ups in a row was 5 and same for hang power cleans.

Comment #124 - Posted by: BrianG at December 11, 2008 8:30 AM

That Nasty Girls video is by far the most inspiring video EVER!

I always get teary-eyed at the end when Nicole finishes.

And, Eva T., the outfit you have on in that video is so sexy! You have all the 'fun parts' covered up, but your bare torso is sexier than any cleavage. And I'm a straight chick!

Comment #125 - Posted by: cynthia at December 11, 2008 8:33 AM

Well I wanted sub 10 but I checked the last time I did this and it was 14:15. A little wishful thinking on my part but totally stoked with the result.

10:59 as rx'd (PR)

There also is some really good news with my potential affiliate!! I'll keep my fingers crossed!

Comment #126 - Posted by: Nolan at December 11, 2008 8:42 AM

m/5'3"/29/160

used 2 jumping muscle ups per

3 rds 50 sq, 14 j.m.u, 10 135 lbs hang power clean

18:15

still need to get first muscle up, it's good to see muscle ups on wods more frequently, I have to practice them on other days and off days though. it'll be a lot more fun enduring the stares as I rig my rings up on the squat rack in the gym when I can do real muscle ups instead of using a little jump to get into the dip.

Comment #127 - Posted by: fat tony at December 11, 2008 8:42 AM

Hello everybody!!...I'm Justo, from Xalapa, Veracruz, Mexico. This is my second week doing CrossFit, when i saw the WOD I ran into the gym to get it done...I couldn't wait longer...in my gym we dont have any rings, actually nobody knows about CrossFit, I'm the only one doing this. well I did 28 assisted pull ups and 28 assited dips with 80 lbs each and 10 Hang Power Cleans with 95 lbs squats like always...it took me 22:40 m/s...i think is a good time.. it was my first time doing nasty girls...I felt like throwing up...

Comment #128 - Posted by: Justo at December 11, 2008 8:43 AM

m/39/6'3"/200

First time doing the Nasty... 20:06 subbed 4 pu's/4 dips for mu's.

Comment #129 - Posted by: NavyChief at December 11, 2008 8:49 AM

Crossfit rocks
We are 3 guys who are crossfitting in Denmark.
Keep up the good work.

Gonna do 10 dips and 10 clean pull up insted, dont have rings.
Hang power clean is gonna be a challange. Never really done it before. Looking forward to it.
My best from Denmark

Comment #130 - Posted by: David_DK at December 11, 2008 8:49 AM

Wow, that video of the 3 women (Eva,Annie and Nicole) is a great inspiration. Way to go. First time with Nasty Girls and it looks like I'm in for an @$$ kicking good time.

Comment #131 - Posted by: Jay (43/5'10"/190) at December 11, 2008 8:58 AM

sub'd 3 pull ups/3 dips for each MU
everything else as rx'd

21:36

Comment #132 - Posted by: Rick Crossfit Nantucket at December 11, 2008 8:59 AM

M/36/180lbs.

Fisrt time with the girls.

Tough WOD considering it was my first workout where I was actually able to do all the muscle-ups as RX'd.

As Rx'd 17:53

Comment #133 - Posted by: Dmart149 at December 11, 2008 9:02 AM

#103 Patrick
It isn't a case of doing OH Squats instead of front, or back squats. It's all about doing all three as each one hits the body differently. The OH squat demands much more upper body stabilization than the back squat. A weight you can back squat easily becomes very difficult to OH Squat. Give them a go and you will see your shoulders,traps,tris and core get a killer workout as much as your lower body.

#123 Dirty Dan
"Hang" is the position you start it from. You can do high or low hangs depending if you are from the waist or mid thigh. "Power" means you are catching the weight in a partial squat, not a full squat. So the hang power clean starts where a deadlift would end off and is caught in a partial squat rather than a full squat.

Comment #134 - Posted by: JC Veggie at December 11, 2008 9:05 AM

M/41/5'11"/190

got shooting pains in both upper triceps/lower shoulders? upon beginning jumping muscle-ups (rings at ears)--not sure what kind of injury it is...did walking lunges and modified GHD sit-ups instead

F/38/5'6"/140

4 jumping muscle ups (rings at ears)+ 9 pull-ups + 9 band-assist dips for the 7 muscle ups
75# hang power cleans.

19:58

Comment #135 - Posted by: nutfam at December 11, 2008 9:08 AM

M/56/160

15:13 as Rx'd.

Comment #136 - Posted by: Peter N. at December 11, 2008 9:13 AM

Yellow band assisted mu's with band mounted 28" below lower edge of rings.
75lb hpc

14:13

Same subs as last time and cut 1:11 off my time. Note to self: Next time go with less resistance on mu's.

Comment #137 - Posted by: SueAnne/F/48/5'6"/132 at December 11, 2008 9:15 AM

subbed jumping Muscle-Ups

time: 12:17

Comment #138 - Posted by: jpizzle at December 11, 2008 9:15 AM

M/29/6'1/200 CDN

Nasty Girls
12:15 as RX'd ... in -4° Celsius

Comment #139 - Posted by: John Slaughter at December 11, 2008 9:16 AM

As rx'd

mu's 2/2/1/1/1,3/1/1/1/1,3/1/1/2

rd1 4:08
rd2 4:11
rd3 pushed wrong button on stop watch but around 4:10

So I'll go with an unofficial 12:29

Comment #140 - Posted by: Jim D. at December 11, 2008 9:17 AM

Nasty Girls, as Rx'd

6:25 (PR)

Comment #141 - Posted by: CalebG at December 11, 2008 9:17 AM

m/42/175

3rds for time
sub- 3 pull ups/ 3 dips 1 muscle up
95lb hang power cleans

time

6:14

Comment #142 - Posted by: bruce from uxbridge at December 11, 2008 9:18 AM

m/32/180/5'8"

Still can't do muscle ups, but getting very close.

28 pull ups and 14 ring dips subed for 7 muscle ups, otherwise as Rx'd

18:05 time

Comment #143 - Posted by: Peter M. at December 11, 2008 9:18 AM

Subbed pullups & dips x3 for muscle ups
20:28

Comment #144 - Posted by: rebel4 at December 11, 2008 9:18 AM

9min 48sec

Comment #145 - Posted by: Spalatro male/27/175lbs/5'11 at December 11, 2008 9:19 AM

Treadmill run to warmup, 2miles.

WOD, bar muscle ups
14:58

Did 40 pushups on the hour for 15 hours yesterday at the shoot house. 600 while we were out at the house. Fun :) My saw gunner didn't like it at all, though.

Comment #146 - Posted by: Kevin Bania, 26, 5'10", 180lbs, Fort Bragg NC at December 11, 2008 9:20 AM

22/M/163

Subbed 115 for cleans, pull-ups for muscle-ups. I know this is much less work, but I was crunched for time and the Gravitron (the only way I'm able to sub muscle ups) was taken.

16 minutes. My form on the cleans was so bad at the end, with my legs going every which way to get me under the bar.

Comment #147 - Posted by: Jeff A at December 11, 2008 9:21 AM

Bwt: 140

As Rx'd

4:44 (pr)

Ouch, so painful on the last round and for 10 min after

Comment #148 - Posted by: Speal at December 11, 2008 9:27 AM

m/41/162/6'

sub pu/dip (4/4) for mu
135 tough, but done

20:15

Comment #149 - Posted by: patrick at December 11, 2008 9:29 AM

34/M/190/6'

As Rx'd

7:58 pr

1st set of MU's unbroken! Then 4/3.
All squats & HPC unbroken.

Comment #150 - Posted by: amped at December 11, 2008 9:31 AM

m/45/230/5'10'
subbed 2 to 1 band assist m/ups otherwise as rx'd
16:36

Comment #151 - Posted by: Gamb at December 11, 2008 9:31 AM

25/m/5'11"/200
13:51 as rx'd....Lost over a minute failing the 7th MU on the last round about 4 times. Got all the squats and HPC's unbroken

Comment #152 - Posted by: Nickosaurus at December 11, 2008 9:32 AM

14:59. Subbed 3x PU/Dip per MU.

Comment #153 - Posted by: Tito M/29/6'2"/200 at December 11, 2008 9:40 AM

24.34

its amazing how weak these work outs can make you feel.....

Comment #154 - Posted by: Jeremyash at December 11, 2008 9:43 AM

24.34

Subbed muscle ups on trx with feet propped

its amazing how weak these work outs can make you feel.....

Comment #155 - Posted by: Jeremyash at December 11, 2008 9:43 AM

16.57 had to sub 28 pullups and 28 dips for the 7 MU. my partner and fellow firefighter did it in 19.56. I WOULD LIKE TO SEE THE PERSON OR PEOPLE WHO POST 6 MIN OR LESS DO THIS WORKOUT.

Comment #156 - Posted by: JH FIREFIGHTER 32/5'11/259 at December 11, 2008 9:44 AM

CFWUx3
100 double unders

as rx'd : 20:31

CF Endurance WOD afterwards: balls out (on treadmill) 30 sec on 30 off, 30 on, 25 off, 30 on 20 off, 30 on 15 off, 30 on 10 off, 30 on, 5 off, 30 on 2 minute rest and repeat one more round.

45 burpees

TOODLES! :)

Comment #157 - Posted by: Fit Mom in CT (F38/125/5'3") at December 11, 2008 9:51 AM

subbed the 3 for 3 for the muscle ups
other wise rx'd
14:28

forearms and lungs were shot

m/23/6'3''/220

Comment #158 - Posted by: Soulsurfer at December 11, 2008 9:53 AM

23/m/180
13:58 as rx'd

Comment #159 - Posted by: Julian at December 11, 2008 9:54 AM

Subbed:
4X pull ups & 4X dips for muscle ups
95# for hang power cleans

Time: 7:18

Comment #160 - Posted by: coyo at December 11, 2008 9:55 AM

BW still over 200 :(

as Rx'ed 9:24 (PR)
(previously 10:11)

Comment #161 - Posted by: Herm @ CF Los Altos, CA at December 11, 2008 9:55 AM

10:31

Comment #162 - Posted by: B-Mo: m,31,6',192 at December 11, 2008 9:57 AM

45/m/154#

12:57
first time with rx'd men's weight for hang cleans

Comment #163 - Posted by: pat d at December 11, 2008 10:00 AM

Aren't bar MUs harder than rings?

Comment #164 - Posted by: chris at December 11, 2008 10:04 AM

23:44, and I subbed 3x3 pu/dips instead of mu's. Even then, my pu's suck, and i was barely finishing them, but I have no problem with dips. Never been good at them. Been going strong on this for about three weeks now. I love feeling like I'm going to puke after every workout. Awesome! 25/69"/185#.

Comment #165 - Posted by: JD Scott at December 11, 2008 10:05 AM

3 rds
50 squats
3 pullups / 3 dips per 1 muscle up
95# hang power cleans


12:25

Comment #166 - Posted by: adam/22/150/6' at December 11, 2008 10:07 AM

My forearms are thrashed from this workout!! Is everyone else feeling the same way? Or is there possibly something wrong with my form?

Comment #167 - Posted by: Jeff at December 11, 2008 10:08 AM

17:00, subbing 3 pull-ups/dips:1 muscle-up. Still really need to work on my pull-ups, I'd swear that those alone cost me five minutes.

Comment #168 - Posted by: Nick 25/M/210 at December 11, 2008 10:08 AM

m/37/76/200

Sub'd 3+3 for MUs.

17:20

Comment #169 - Posted by: Chas at December 11, 2008 10:09 AM

Mark: 10:46
Assisted MU w/ small band, #115 HPC

Theresa: 19:22
Assisted PU & ring dips w/ small band 3:1 for MU, #65 HPC

Comment #170 - Posted by: Mark & Theresa at December 11, 2008 10:10 AM

M/25/135/5'11"

13:46
subbed 115 for 135
everything else as Rx'd

Comment #171 - Posted by: CK at December 11, 2008 10:16 AM

I couldn't do a MU last time this WOD came up. I nailed them this time.

As Rx'd:17:36

Comment #172 - Posted by: N8 34/511/205 at December 11, 2008 10:18 AM

Pete RX 16:01
Dan RX 17:18
Joseph 115 17:08

Look forward to getting another crack at this.

Comment #173 - Posted by: Dan Martin at December 11, 2008 10:22 AM

with 3/3 for mu

18:45

man that sucks!!

Comment #174 - Posted by: JokerHB at December 11, 2008 10:25 AM

6:24 rx'd

Comment #175 - Posted by: platoondaboo at December 11, 2008 10:26 AM

M/25/6'/185

No place to hang rings at gym for MU's
did 21 pull ups/dips

26:21

felt like pu/dips took more out of me than Mu's

Comment #176 - Posted by: EOMFD at December 11, 2008 10:36 AM

M/23/6'/165

Sub'd jumping MUs and 95# HPCs

Time - 16:37

Comment #177 - Posted by: Ian at December 11, 2008 10:36 AM

50 squats
21 pull ups
21 dips
10 115lb hang cleans
3x
15:45

Comment #178 - Posted by: JeffP at December 11, 2008 10:37 AM

as rx'd 13:30

Comment #179 - Posted by: CRussell at December 11, 2008 10:37 AM

29/m/64kg

50kg hang clean. These took most of my time
Muscle ups unbroken.

Time 17:20

First time doing nasty girls.

Comment #180 - Posted by: gerard mcauliffe at December 11, 2008 10:39 AM

M/39/5'6"/193

25:46

Woof... SO much slower than everyone else!

Couldn't pull off the MU. Subbed 3:1 for the first set, 2:1 for the last two sets. The hang cleans felt very good, but the pull-ups and dips felt weak today.

Comment #181 - Posted by: Mike C. at December 11, 2008 10:40 AM

wod as rx'd
23-226
16:35 (pr by 6+ minutes!!)

Comment #182 - Posted by: Sam L at December 11, 2008 10:43 AM

M/46/160

3 Rounds for time, modified as follows:

-50 Squats
-12 Pull-ups/12 Dips
-95 Lb Hang Cleans, 10 reps

13:46

Comment #183 - Posted by: EdK926 at December 11, 2008 10:45 AM

33/m/210/6'5"

sub: 3:1 pu/dips for mu

19:02

Comment #184 - Posted by: Corey at December 11, 2008 10:47 AM

25/m/173/5'7"

18:16

Sub 3:1 pu/dips for mu.

Comment #185 - Posted by: pweezy at December 11, 2008 10:48 AM

12:09, new PR at st. 5

Comment #186 - Posted by: ScottMacArthur at December 11, 2008 10:48 AM

As Rx'd
13:18

Comment #187 - Posted by: bill m/49/72"/212 at December 11, 2008 10:51 AM

scaled to 115 lb.

all others as RX


16:08

Comment #188 - Posted by: joseph at December 11, 2008 10:53 AM

"Nasty Girls"

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

band assist muscle ups
135lbs PC

16:05

Comment #189 - Posted by: Nik Nichols/41yo/165lbs/5ft7in at December 11, 2008 10:53 AM

M/29/5'9"/190

This was my first "nasty girls" and it was not a good performance. I felt like I was gonna puke from the outset. Definitely left myself plenty of room to improve next time.

subbed 3 pu/dips for muscle-ups
23:58

Can't wait to see tomorrow's WOD and kick my own ass to feel better about today!

Comment #190 - Posted by: James at December 11, 2008 10:54 AM

1st week doing WOD's

23:15

Subbed Pullups/Dips 3:1 on gravitron set at 14
95# Hang Power Clean

Comment #191 - Posted by: Todd at December 11, 2008 10:55 AM

10:59 (sub 3x jpu/dips)

Comment #192 - Posted by: mrd 24/5'10"/195# at December 11, 2008 10:58 AM

m/20/5'10/176

15:25
subbed pullups/dips 3:1 everything else as rx'd

Comment #193 - Posted by: Caleb Martin at December 11, 2008 11:00 AM

30m/175

7:48 as rx'd (pr)

Comment #194 - Posted by: dmarsh at December 11, 2008 11:03 AM

31/M/190

not as rx'd. I can't do Muscle Ups so I did ring dips and pullups.

I also used 115 for the Hang Cleans.

Time was 16:38

Comment #195 - Posted by: john g at December 11, 2008 11:06 AM

38/m/5'11/163

25 step jumps
sn: 6x1 108#

Pack
10 jumping muscle-ups
103# HPC
11:33

Comment #196 - Posted by: epicurious at December 11, 2008 11:09 AM

19:23

Squats as rx
1x pu/dips
135lbs

Comment #197 - Posted by: Headhunter at December 11, 2008 11:10 AM

As rx'd

Round 1: 4.33
Round 2: 5.45
Round 3: 5.30

Total time: 15.48

Enjoyed that a lot.

Comment #198 - Posted by: Ed Flood at December 11, 2008 11:10 AM

It was really fun to drop 135lbs of metal (non-bumper) plates in a police gym. I missed a clean because my hook grip broke-down and I didn't rotate my wrists fast enough for the high-catch. Ooops - I didn't even look around; just said "F..." and proceeded to look angry (which I was). Ha, ha, ha.....

Comment #199 - Posted by: BD at December 11, 2008 11:16 AM

wu: 500m row, drom's, sit up's and back extentions

Mod: used 155lb for hang power cleans.

13:04


Comment #200 - Posted by: difchip 6'2"/210 CFGP at December 11, 2008 11:18 AM

37/m/178/5'9"
CF Fairfax
3 Rounds
225 Deadlift x 10
Double unders x 50
7:28
5 minutes Rest, Then
CFHQ Wod as Rx'd, full ext, hands out at bottom
9:18

Comment #201 - Posted by: Bull at December 11, 2008 11:18 AM

m/28/192/6'1

3 rounds

50 squats
21 pullups
21 dips
10 hanging power clean

15:13

Comment #202 - Posted by: matt b grand cayman at December 11, 2008 11:22 AM

m/35/219/5'11

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

17:29(PR'ed by 1:10)

Need to work a little more on my form.

Comment #203 - Posted by: Keith M at December 11, 2008 11:23 AM

1st Time doing "Nasty Girls"

7:11 as RX'd


I had a sub 7 if I didn't break up last set of HPC's!!

Comment #204 - Posted by: Stavros@DiabloCrossfit at December 11, 2008 11:24 AM

as rx'd: 8:40
PR by 1:23

Comment #205 - Posted by: steeliekid 175 67" 40 at December 11, 2008 11:29 AM

21:40 95# muscle ups 1st set 4 then 3 jumping 2nd and 3rd 5 mu

Comment #206 - Posted by: ccraft at December 11, 2008 11:29 AM

34yom/170/6'

As rx'd, MUs on bar - 16:45

31yof/126/5'6"

3:1 pu/dips, 70lb HPC - 19:02

Comment #207 - Posted by: tdapnyc at December 11, 2008 11:30 AM

sub pull ups/dips 3:1 and 115# for HPC

15:22

Comment #208 - Posted by: chris M/36/192 at December 11, 2008 11:34 AM

m/190/28/6'3"

11:45
pr by 1:14

Comment #209 - Posted by: Todd at December 11, 2008 11:34 AM

M/23/6'2"/200

subbed in 1 muscle-up = 4 pullups/4 dips

19:31

first time for this workout and definately room for improvement.

Comment #210 - Posted by: The4thIceman at December 11, 2008 11:35 AM

My forearms are thrashed from this workout!! Is everyone else feeling the same way? Or is there possibly something wrong with my form?

Comment #168 - Posted by: Jeff

Dude, it totally messed me up in the forearms. You're not alone!

Comment #211 - Posted by: Herm @ CF Los Altos, CA at December 11, 2008 11:36 AM

Speal.... WTF
Unreal. 4:44

m/26/5'10"/178
Rx'd 7:13

Comment #212 - Posted by: Lance- Crossfit Central at December 11, 2008 11:37 AM

m/28/180

subbed 21 pull-ups 21 dips each round

11:49

Comment #213 - Posted by: Scott at December 11, 2008 11:38 AM

40/m/176cm/71kg

3 rounds for time

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

15:27 (PR by 2:28)

Improved my form on those HPCs.

Comment #214 - Posted by: Memuc at December 11, 2008 11:38 AM

17:25

last time 18:45. Subbed 21 pullups and dips per round for muscle ups and 110lbs for hang power cleans.

3 sets Bradford presses 45lbs
3 sets sprinter situps 36/22/21

Comment #215 - Posted by: jc at December 11, 2008 11:39 AM

SUB 3x pu & dips
SUB 95# hpc

20:47
previous 23:23

M/39/150

Comment #216 - Posted by: Ticotexas at December 11, 2008 11:46 AM

133/f/26

Oh my lord...
Can't wait until I can do this Rx'd...still can't do muscle ups.
Did 4 Pull Ups + 4 Assisted Ring Dips for each muscle up. Used 75#

25:01 ... met pukie for the first time after this one

Comment #217 - Posted by: Rebel Tracey at December 11, 2008 11:46 AM

30/F/110
25:50, 35kg power cleans

Comment #218 - Posted by: Juliek at December 11, 2008 11:46 AM

Subbed 21 pulls, 21 ring dips for 7 muscles-ups (I like my shoulders as they are ;).

11:05

Comment #219 - Posted by: Clinton - 22m/200/6'3" at December 11, 2008 11:53 AM

15:34

Subbed jumping muscle-ups
95# hang power clean

I think I'm cheating myself out of a good work out by subbing jumping muscle-ups instead of the 4:1 sub...just need to practice that transition more. Can kip up high enough, and can do a low ring dip, but not keeping my hands in or body forward to transition to a dip.

Comment #220 - Posted by: Kristie/32/F/5'6"/141# at December 11, 2008 11:56 AM

Rx 10:35

Comment #221 - Posted by: ma at December 11, 2008 11:56 AM

m/19/150/66"

as rx'd 12:20

first time doing this one, it was definitely hard, but it's such a popular workout I expected it to be on par with fran or Helen even.

I was surprised, the squats and hanging cleans went fast and almost easy, the muscle ups are what made my time. next time going for those unbroken and a new pr! awesome workout!

Comment #222 - Posted by: max at December 11, 2008 11:58 AM

16.25

sub 3 pu 3 dips for mu

Comment #223 - Posted by: Rosser at December 11, 2008 12:02 PM

29/m/180

rx'd 10:30

Comment #224 - Posted by: DrMAN at December 11, 2008 12:02 PM

McFlurry- God Bless you

400m run
21 HC, 85# (Hang cleans are a bit tougher than full cleans eh?)
21 Thrusters, 25#, too light, went to 30# db’s next rounds
21 asst pull ups
400m run
15 HC
15 thruster
15 pull ups
400m run
9 HC
9 thruster
400m run
Yes, forgot the 9 pull ups and it is driving me crazy now that I am back to work!
= ~23 min, timer is in car and here I am

Erin

Comment #225 - Posted by: in8girl at December 11, 2008 12:07 PM

as rxd.....8:49....jb

Comment #226 - Posted by: JBpractice at December 11, 2008 12:08 PM

19:13

Bar Muscle ups...feeling good!

Aloha,

Jordan

Comment #227 - Posted by: 27/m/175...Jordan @ Holloman at December 11, 2008 12:11 PM

M/25/6'3"/205

Sub 3 pull-up/3 dip for MU, 125 on gravitron
Couldn't muscle up 135# on power clean, went with 115#

32'16"

Wanted to pukie but held it in. Shoulders are pretty sore. Awesome workout.

Comment #228 - Posted by: meb at December 11, 2008 12:14 PM

m/155/27
subbed 18 pull-ups on door frame for each muscle up
14:12

Comment #229 - Posted by: JonD at December 11, 2008 12:15 PM

I just watched the Nasty Girls video in the archives with Annie Nicole and Eva. Wow, what an awesome video. I've seen it before but those last two Hang Power Cleans by Nicole are just incredible. I can't wait to do this today

Comment #230 - Posted by: Peyton Knippel at December 11, 2008 12:16 PM

11:48

Comment #231 - Posted by: dcyn at December 11, 2008 12:17 PM

subbed 4/4 dips/pullups for muscle-ups

29:59

For anyone who posted times for this workout using 4/4 or 3/3 subs for the muscle-ups and got in the 6 min range, please make a video of your workout next time. I don't know any of you personally, but I don't see how that is even humanly possible. Subbing 3/3 for the muscle-ups there is a total of 306 reps in this workout. 6 minutes is 360 seconds so you guys averaged a little less than a rep a second for 6 min? The best Fran times are hard to believe and they don't even average that close to a rep a second. Looking at my time, I am obviously not saying you guys are not as fit as me or anything like that, but if you did that work, I would love to see it (to admire if nothing else).

Comment #232 - Posted by: MMalmfeldt at December 11, 2008 12:20 PM

m/33/165

nasty girls - 22:53 (subbed pullups/dips 3 fer 1 muscle up.)

Comment #233 - Posted by: jbuffone at December 11, 2008 12:22 PM

MMalmfeldt,

I don't believe the times quite often. There aren't that many supermen out there.

It doesn't make sense to make up a time for the comments for the workouts, you are only hurting yourself. If people would post their correct times they could be able to go back and compare the next time this workout pops up.

My time, subbed 3/3 for muscle ups- 25:03

Comment #234 - Posted by: Phillip Y at December 11, 2008 12:26 PM

No worries Jos. (and NO EXCUSES either!)


8:17 with 155lb HPCs.

I guess my goal of beating 10 minutes wasn't good enough. I PR'ed by over 2 min! I also did all M/U to full extension with hands turned out at the bottom (something I needed to work on), by biceps were wrecked from that. Grip held out fine.

Stavros finishing in 7:11 and having enough gas to come yell at me to finish my last set of HPCs unbroken helped immensely.

Never underestimate the power of someone screaming in your ear when moving heavy things quickly.

-jj

Comment #235 - Posted by: Jeremy Jones - Diablo CrossFit at December 11, 2008 12:26 PM

Nasty Girls 10:07 w/ bar muscleups starting from seated position under Smith bar. 135 lb. hang power cleans, some were from floor as I ran out of strength at the end. Squats to 12" box.

10 minutes of heavy Cindy (20 lb. pack), 10 rounds (went a few seconds over the 10 minutes); handstand practice; "it's a day."

Comment #236 - Posted by: Kamper M/44/74"/205 at December 11, 2008 12:28 PM

subbed pull ups and dips for MU 4:1

16:14

Comment #237 - Posted by: ferb44 at December 11, 2008 12:35 PM

14:02

subbed 2 ring dips/2 pull ups for each MU
105 on hang

Comment #238 - Posted by: trent at December 11, 2008 12:41 PM

Navy Seal CF
"Badger"

3 Rounds For Time:
30 Squat Clean 95lb
30 pull-ups
Run 800 M

Brutal, had to switch to power cleans about 1/3 through. Hands are shredded. Partitioned this 10 and 10. 40:28 but included walking to and from treadmill, getting it going and waiting on pull up bar couple times.

Comment #239 - Posted by: scubasteve 37 170 at December 11, 2008 12:42 PM

Did anyone else notice Speals "4:44" ... are you f**king kidding me!
WOW .. unreal

Comment #240 - Posted by: Andrew Burns CrossFit Kingston at December 11, 2008 12:43 PM

11:57 with 44kg (100#) HPC.

I finally taped my rings for muscle-ups...it's so easy now! I hardly had to break them up at all. I have never been able to keep a false grip at the bottom of consecutive muscle-ups. Thanks to Damon Stewart on CF Radio for saying that Mike Ray tapes his rings. I always thought I'd be a wimp if I taped them, but if it's good enough for the Ray's, it's good enough for me! Now, muscle-ups are fun again!

Comment #241 - Posted by: Mary Ann at December 11, 2008 12:51 PM

as rx'd

TOTAL TIME: 7:10

round 1: 1:49
round 2: 2:45
round 3: 2:36

Comment #242 - Posted by: Michel van Grinsven 24 / m / 175 lbs / Rotterdam at December 11, 2008 12:53 PM

M/26/5'8"/165
As Rx'd 15:16

Finally did all the muscle ups without cheating, and I did the first 7 consecutive. I was pretty happy about that.

Comment #243 - Posted by: Vinny at December 11, 2008 12:56 PM

32/180/m

WOD as rx'd (1st time): 14:17

Comment #244 - Posted by: marc_m at December 11, 2008 1:00 PM

#240 Yea 4:44. Man or machine?

Comment #245 - Posted by: adam/22/150/6' at December 11, 2008 1:00 PM

subbed 21 dead hangs and 21 dips for muscleups each rd

squats, power cleans as rxd

11:30

Comment #246 - Posted by: wadeUSMC 30/m/165/5'9" at December 11, 2008 1:01 PM

7:11

Comment #247 - Posted by: kris kepler at December 11, 2008 1:05 PM

38m/6/183

wod as rx'd since 5/22/08

8:11

Comment #248 - Posted by: Dan - New Hope at December 11, 2008 1:06 PM

M/28/5'10"/165

Subbed bar muscle-ups (no rings)
otherwise as Rx'd

7:59

Comment #249 - Posted by: Kyle A at December 11, 2008 1:08 PM

#245 - machine ... it's the only explanation, haha

Comment #250 - Posted by: Andrew Burns CrossFit Kingston at December 11, 2008 1:08 PM

23yo/M/ 5'10" 215 3rd WOD

DIRTY GIRLS FOR LIFE!!! hahaha I haven't felt like that since doing bear crawls and up downs in high school football!! I love it
3 rounds:
50 squat
14 dips
14 p/u
115x1, 95x2 10reps, Hang cleans I love these!!!

Comment #251 - Posted by: Matt D at December 11, 2008 1:13 PM

48/m/190

As Rx'd. 12:50. Just a little faster than last time.

Comment #252 - Posted by: denob at December 11, 2008 1:13 PM

Oh yeah sorry 19:09 on those dirty girls

Comment #253 - Posted by: Matt D at December 11, 2008 1:15 PM

This is my 1 year anniversary doing crossfit. As with anybody else who likes this program, it is simply the best. I am 47 and easily in the best shape of my life. I have two kids, 18 months and 36 months. Because of Crossfit, I will be able to go to their PTA meetings without having to hear “Isn’t it nice, your grandfather came today”.

Thanks, Coach, for a great program that has given hope to a trailing boomer.


Subbed 3-1 Pull-ups/dips for muscle ups. Otherwise as Rxd

15:33(pr)

Last time out 16:23 with 115 lb HPC

Comment #254 - Posted by: Scott at December 11, 2008 1:16 PM

32/m/165

cfwu x2

subbed 21x pull-ups and dips for mu

18:32 1st time doing the wod

Comment #255 - Posted by: karm at December 11, 2008 1:18 PM

8:57, as RXed. Bar MUs due to lack of rings.

Comment #256 - Posted by: David Knutzen at December 11, 2008 1:25 PM

M/31/170 5'7"

19:30

Subbed 3dips and 3 pull ups for muscle ups.
Hang power cleans w/ 110 lbs.

Comment #257 - Posted by: DajM at December 11, 2008 1:26 PM

Subbed 21 pu/dip for MU

17:33

Comment #258 - Posted by: keldog/38m/6'/205 at December 11, 2008 1:27 PM

Love to see the Nasty Girls! Subbed weight dips and pu's for mu's. 7:51. Shaved almost 6 minutes off of the last time!

Comment #259 - Posted by: Matty at December 11, 2008 1:27 PM

'Nasty Girls' as prescribed, time = 8:21

Comment #260 - Posted by: M@ at December 11, 2008 1:28 PM

As rx'd with bar muscle ups:

11:30

That was fun.

Comment #261 - Posted by: Thomas Baklayan at December 11, 2008 1:29 PM

51 yoa new guy
Rd 1: 50 squats, 2 pull ups and 2 dips x7, 10 reps 95lb HPC's
Rd 2 & 3 same, except 105lb HPC's

approx. 20' 27" (stopwatch "malfunction")

Comment #262 - Posted by: Ron F. at December 11, 2008 1:30 PM

9:47
Had to do semi-jumping MU. Rings on a pull up bar that's only 7 feet high, can't get the rings high enough. Did 12 Hang Cleans to offset a little.

24/m/165

Comment #263 - Posted by: SmoothOperator at December 11, 2008 1:33 PM

m/27/5'11"/177

Warm up: 1 mile run: 6:51, 3x15 back extensions, 3x25 situps.

WOD: Subbed 3:1 pullups & dips. Last set of cleans was @ 115#

15:29

Comment #264 - Posted by: Chris O at December 11, 2008 1:33 PM

35y/m/77k

16:23

scaled and modified to:

3 rounds for time of:
50 kg HPC, 10 reps
50 squats
21 jumping PU
21 dips

Hanging from olybar in squat rack doing feet-assisted pull-ups kept up the speed as did the lower HPC weight. This would be totally different as rx'd no doubt.

Comment #265 - Posted by: Fred Frisell at December 11, 2008 1:36 PM

first time doing this WOD. scaled to 35 squats, 10 jumping muscleups and 115# hang power cleans.

23:45

Comment #266 - Posted by: benji at December 11, 2008 1:37 PM

49/M/165 18:18
Sub 3:1 pullup/dip for muscle up;

Comment #267 - Posted by: ncsheepdog at December 11, 2008 1:39 PM

M 34/145/5'7"

subbed 3:1 pull-ups/dips and 95 lb HPC: 16:48

Comment #268 - Posted by: Dan at December 11, 2008 1:42 PM

As rxed
muscle ups getting better....alittle

30:00

Comment #269 - Posted by: Jonblaze at December 11, 2008 1:43 PM

m/22/5'10"/151

cfwu x 2

Modified "Nasty Girls"
3 rounds for time of:
50 Squats
7 Jumping Muscle ups
20kg kettlebell cleans, 10 reps (each arm)

time - 16:10

Comment #270 - Posted by: Alberto V at December 11, 2008 1:44 PM

25/M/6'1"/195

"Nasty Girls"

1st Attempt...sub'd Jumping Bar Muscle Ups for Muscle Ups...

3 Rounds:
50 Squats
7 Jumping Bar Muscle Ups
10 135 Hang Power Cleans

9:26

Comment #271 - Posted by: Eric G. at December 11, 2008 1:46 PM

as rxd
18:56

Comment #272 - Posted by: mobu at December 11, 2008 1:47 PM

17:43 w/28 pullups and 28 dips per round.

Comment #273 - Posted by: Rory Mac at December 11, 2008 1:49 PM

50 squats
10 pullups
10 dips
115# hang cleans
5:59
7:03
7:53

Comment #274 - Posted by: Deano m/47/190/6' at December 11, 2008 1:54 PM

25/m/5'11"/175
As rx'd (finally muscle ups)
21:59

Comment #275 - Posted by: justaman - liberty sc at December 11, 2008 1:55 PM

Last time = 15:20 w/ 2:1 pullup/ring dip sub for MUs
This time = 12:08 (pr) as rx'd

Good day in the gym.

Comment #276 - Posted by: clemson rob at December 11, 2008 1:57 PM

CFWU (rowing MUs instead of PUs/dips, GHD SUs).

Subbed rowing MUs, otherwise as RX'd.

12:00 even

HPCs were the sticking point. I have a tendancy with these to hold at hang longer than I should, which wears down my grip. Gotta work on that.

Take care!

Comment #277 - Posted by: R.Lee_Seattle at December 11, 2008 1:58 PM

CFWU x 2 plus double unders and hand stand free standing practice. ;-)

Last time this one came up I used #50 and 3x1 PU and dips. MY time was 17:10

This time:
50 squats
7 muscle ups using rings( shoulder height, took it from my knees and pulled up until I needed a little extra push off from the ground). Is the only way I know to explain it. Not quite jumping, a little more effort involved.
10 HPC with 75# YES!
I think next time I'll try #80. 75# was not easy, but I could have made it a little harder. I only had to break up set 2 and 3 7 and 3 on round 2 5 and 5 on round 3. My thighs are going to be soar from where the bar hit.
Total time: 10:17 I'm am doing cheeta flips right now.

On round two, I was trying to speed up my muscle ups so the minute I got my knees down I pulled up as hard as I could. I GOT A MUSCLE UP!! holy molly!! I did one for real!! The technique of getting right under those rings and leaning back a bit really helps a lot! I actually got one real one in there. It's coming! I can feel it. One more thing to through into my warm ups from now on!! ;-)
Lysa

Comment #278 - Posted by: Lysa F 43 5'5" 120 at December 11, 2008 1:59 PM

as rx'd 12:33

Comment #279 - Posted by: Jon-David at December 11, 2008 2:04 PM

m/24/6.1/198

No access to equipment for MUs.

Subbed 30 pullups and 30 dips for each round.

O/w as Rx'd. 20:25

Comment #280 - Posted by: AaronV at December 11, 2008 2:04 PM

Subbed 3pullups/3 dips per MU & cleaned with 105#

13:46 PR on time and weight

on 8/29 did 21:35 at 95#

Comment #281 - Posted by: MDS1971 at December 11, 2008 2:11 PM

M/40/5'6"/165

Subbed 21 pull-ups/21 dips for MU's

Cleaned 115lbs

TIME: 19:47

Comment #282 - Posted by: James C. Barchenger at December 11, 2008 2:14 PM

OPT ,in the hizouse!!!

Comment #283 - Posted by: david at December 11, 2008 2:16 PM

33 yom 220 bwt

wod "nasty girls"
3 rds of:
50 squats to dynamax ball
7 pull-ups / 7 ring dips x 4
10 135lb hang power cleans
total time: 18:23 pr by 4:46 from last time

Comment #284 - Posted by: brian t at December 11, 2008 2:20 PM

cfwu x 1

3 rounds:
50 air squats
21 pullups
21 ring dips
10 111lb hang power clean

20:30

21 pullups
21 ring dips

24:06

Comment #285 - Posted by: johnathon in seattle 27/5'8/165 at December 11, 2008 2:21 PM

M/25/6'2"/185

CFWU x 2

"dirty girls" as RX'D
(no place to hang rings so standard pull up and dip sub)

Time 11'59"

Comment #286 - Posted by: Richard at December 11, 2008 2:22 PM

38(last day)/m/190

sub 21 pullups/21 dips 4 MU's
all else as rx'd

14:31 (new PR by 1:01)

Comment #287 - Posted by: JackM at December 11, 2008 2:23 PM

m/40/6'0"/194

sub'd for 3 rounds of 50 squats, 7 dips, #95 push press

12:12

Comment #288 - Posted by: Jeff H at December 11, 2008 2:26 PM

If I am substituting 3 pull ups and 3 dips for each muscle up, am I suppose to do all 21 pullups in a row and all 21 dips in a row to equal my 7 muscle ups. Or should I alternate 3 pull ups and 3 dips for my 7 muscle ups. Also, are the dips ring dips or standard dips. Thanks.

Comment #289 - Posted by: Bob at December 11, 2008 2:32 PM

21/m/160

As rx'd 11:40

Comment #290 - Posted by: John L at December 11, 2008 2:34 PM

btw: 150

3 rounds:
50 squats
14 pullups
7 ring dips
10 reps 135# hang power clean (first one would be from the floor)

12:57

Comment #291 - Posted by: seth c at December 11, 2008 2:36 PM

Bwt: 156.5

As Rx'd: 14:25 (PR)

Speal, what have you been doing to put on 3 lbs.?

Comment #292 - Posted by: CR at December 11, 2008 2:36 PM

#43 jon h and #47 freddy c

By “hands turned out” I’m guessing jon h means the hand position as shown in “The Support” and the related section “Dips” on this page: http://www.drillsandskills.com/article/17. If you’ve never tried to do ring dips in the support I suggest you give it a shot, it makes dips fun again.

Comment #293 - Posted by: joshua_williams at December 11, 2008 2:38 PM

as rx'd:

12:50 mins.

Sub 7 is elite. Sub 5 is super-human.

Comment #294 - Posted by: Steve from Steve's Club at December 11, 2008 2:38 PM

Trying to get back into Crossfit...

6'1"/M/170

3 rounds:
-50 squats
-14 pull ups/14 dips
-135 lbs hang clean 10x

16:32

Comment #295 - Posted by: Casey at December 11, 2008 2:39 PM

"nasty girls"

50 squats
21/21 dips, pull-ups
105# hpc, 10 reps

17:27

Comment #296 - Posted by: Christopher Lee m/22/5'7'/145 at December 11, 2008 2:51 PM

M/24/5'11"/165

Subbed 21 pull-ups and 21 dips for muscle ups each round.

15:55

Comment #297 - Posted by: MartinS at December 11, 2008 2:55 PM

m/34/5'8/150

"Nasty Girls"
50 squats
7 muscle ups
10 135# hang clean
15:27 first time tackeling this one alot hard than what I thought.

Comment #298 - Posted by: Shane Cross at December 11, 2008 2:55 PM

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: 17:42
Foam roll after
Compared to 080829: 21:48

Comment #299 - Posted by: Sesoku at December 11, 2008 2:58 PM


3 rnds:
50 squats
No rings for MU's. Subbed 3:1 pull ups/ dips
135# HPC's
Time: 22:38
Not happy with myself, but... it happens. I will do better!!!

Comment #300 - Posted by: brad/m/36/5'09/175 at December 11, 2008 3:01 PM

scaled to 94#
13:14

Comment #301 - Posted by: JENNY O. 37F/130# at December 11, 2008 3:03 PM

29 yom, 180 lbs

15:10 (pr)

4 pullups/4 ring dips per mu

Comment #302 - Posted by: Jeff Weltmer at December 11, 2008 3:04 PM

substituted 3 PU + 3 Dips for each MU
________________________________________

25:34

Comment #303 - Posted by: Gu997 at December 11, 2008 3:04 PM

30/m/5'11"/200

As Rx'd

9:48 (PR)

old PR was 11:53

Comment #304 - Posted by: cmh at December 11, 2008 3:09 PM

16:48 as rx'd

Comment #305 - Posted by: Matt P at December 11, 2008 3:10 PM

2 PU and 2 Dips per MU
Dips and HPC were the hardest parts.

22:45

Comment #306 - Posted by: Al m/21/175 at December 11, 2008 3:12 PM

Subbed/ Scaled - HSPU for Muscle Ups

12:17

Jacked up wrist. Botched some cleans

Comment #307 - Posted by: Turtle 30/m/5'11.5/166 at December 11, 2008 3:14 PM

M/25/6'1/175

Bergener WU

WOD: 3 rounds of:
50 SQ
7 Dead-Hang PU
7 Dips
135# HPC, 10 reps

18:15

Really proud of myself for doing HPC as rx'd. I spent a few minutes working on form prior to WOD, and I was pleasantly surprised with my results. Grip, once again, was the limiting factor. The bar was flying on HPC, but I could feel it slipping down towards my fingers after each rep. Anyways, 3 sets of 10 HPC would have been a good workout in and of itself; however, after you fry your legs with SQ and exhaust your upper body with PU and dips, they become extremely difficult. CrossFit is so clever.

Comment #308 - Posted by: sbvaneria at December 11, 2008 3:17 PM

24:52, subbed 4 dips and 4 pulls for each muscle up. Much better than last time which was 31:59.
Dips slowed me down and preexhausted me for the cleans. Will get better.

Comment #309 - Posted by: Smithy/m/48/5'10"/163 at December 11, 2008 3:18 PM

28/m/181

As rx'd
11:51(pr)

Comment #310 - Posted by: R_Spad at December 11, 2008 3:18 PM

CFWU Standard,

NOT as Rx'd, reduced bar to #115, still far from #135 though up 10 pds from last time,

Pullups/Dips for MU, 3:1

23:53
Tough on my grip by the end of the hang cleans

Comment #311 - Posted by: F15E_WSO _M/46/6'/175 at December 11, 2008 3:21 PM

F/20/5'6"/130
scaled to: 3 rounds of 50 squats, 7 pullups, 7 assisted MU transitions and 7 jumping ring dips, 10 65lb HPC in 14:35

Comment #312 - Posted by: cw at December 11, 2008 3:21 PM

Whoa... what a forearm burn...

Can't do the muscle ups... yet... so I did 2:1 pullups. And I couldn't do the hang power cleans at 135lbs with good form so I dropped it down to 95lbs. Damn I'm a weak b!tch... Did the three rounds in 14 mins or so.

Comment #313 - Posted by: Jason at December 11, 2008 3:22 PM

yeah!!! that chick on right is "raising the roof" ohh yeah!!!

Comment #314 - Posted by: Allan at December 11, 2008 3:27 PM

45/182

9:51 as Rx'ed.

Happy with a sub 10, PR by 24 seconds, as I did Miguel on Tuesday and my shoulders are still smoked from the PC's.

Comment #315 - Posted by: David Sailor at December 11, 2008 3:28 PM

7:14 as rx'd (PR)

*did this at the academy
*everything unbroken, except last set of HPCleans... 9-1/

Comment #316 - Posted by: MarcusG 5'9" 168 at December 11, 2008 3:28 PM

M\190\44

18:17 total time...did 14 pull-ups and 7 ring dips per round, and 125 lbs for hang cleans. Took 3 minutes off my time from last time and increased weight from 110 to 125...feeling pretty good...now if I can just get those darn muscle ups...

Comment #317 - Posted by: Mark_NH at December 11, 2008 3:28 PM

subbed 21 pullups, 21 dips for the 7 MUs.
about 16:15

Comment #318 - Posted by: AndrewK_17/6'1"/175 at December 11, 2008 3:30 PM

3 rounds:
50 squats,
21/21 pull ups/dips not continuous
10 hang cleans w/95

19:09

Comment #319 - Posted by: pink at December 11, 2008 3:32 PM

15min flat- instead of MU did 20pullup/20dip.

Comment #320 - Posted by: seal at December 11, 2008 3:35 PM

17:41. I can barely do muscle ups and 135 is about my limit on HPC. I'm pretty happy I was able to complete this one without scaling

Comment #321 - Posted by: ecp2 at December 11, 2008 3:40 PM

Just started CF on Monday. Did CF Warm up followed by 50 squats, 7 pull ups in lieu of MUs, HPCs with 95#. Time was 14:35. Followed workout with 30 min run. Ordered Rings on Monday so will be able to work on MUs the next time they come up.

Comment #322 - Posted by: Mike (M/41/69"/195) at December 11, 2008 3:41 PM

Modified and Scaled Nasty Girls:

50 Squats
21 Pull-ups and 21 Dips
10 95# Hang Power Cleans

19:35 min

M/33/205/6'0"

Comment #323 - Posted by: CER at December 11, 2008 3:42 PM

50 squats
21 pullups/dips
95lb Hang Power cleans, 10 reps

11:07
Couldn't do the 135lb started with 115 but dropped the weight so lowered the weight to 95

Comment #324 - Posted by: aglave2 at December 11, 2008 3:42 PM

29:21

Subbed: 4 pull ups / 4 ring dips = 1 MU.

Big improvement from last time: last time I couldn't do 135# (used 115#).

Comment #325 - Posted by: Ronnieboy at December 11, 2008 3:42 PM

11:34 no rings so I did bar MU's (on a split bar)

Comment #326 - Posted by: Chris Mac (M/29/195/6"0") at December 11, 2008 3:42 PM

correction 11:29

Comment #327 - Posted by: Chris Mac (M/29/195/6"0") at December 11, 2008 3:43 PM

m/24/5'6"/160
3 rounds
50 air squats
28 pull-ups
28 bench dips w 25 lb weight
10 hang power clean 2x35 (Heaviest I got until Christmas, getting a good set of rings then as well, put that x-mas money to good use)

Comment #328 - Posted by: tucks at December 11, 2008 3:44 PM

oops
about 10:00 flat, stopwatch malfunction. Maybe I should get a good one for christmas as well...

Comment #329 - Posted by: tucks at December 11, 2008 3:45 PM

48/male/6'/205/week 5 at crossfit

1. 1st try at Nasty Girls

2. 2nd day ever on the rings

3. Squats as rx'd

4. MU's were jumping using mini trampoline..over 3 rounds only got 6 reps...but at least I could do the dip portion today! On my first ring day I could not even dip at all...

5. Cleans with 135 but could only do a total of 7 reps...I was getting the knack of the movement better as I went along.

6. Next time I see this I hope to at least get all the reps as Rx'd...and maybe the time after that not have to use the mini tramp.

Comment #330 - Posted by: michaelg at December 11, 2008 3:46 PM

sub 21 pullups & bar dips for MU

16:10

Comment #331 - Posted by: narco at December 11, 2008 3:46 PM

M/40/180

Subbed 4:1 pull-ups/dips for each muscle-up:

17:08 (PR 16:24)

Too much needless resting!

More better faster

Comment #332 - Posted by: Marty at December 11, 2008 3:46 PM

F/37/124
Nasty Girls
subbed 14 seated muscle ups per round (can't get my rings up high enough in my garage to do jumping); 95 pd power cleans- cleans were HARD!
13:40

Comment #333 - Posted by: Raine at December 11, 2008 3:52 PM

as rx'd 10:51

Comment #334 - Posted by: Biggie at December 11, 2008 3:53 PM

7:35 as rx'd

PR by 28 seconds!

Hands turned out at the beginning of the muscle-up. Sorry J.H., completely forgot about trying what you were talking about.

Comment #335 - Posted by: freddy c._one world at December 11, 2008 3:53 PM

No rings and no dip bars at the gym. So instead:

OH Squats: Worked up to a single with 195 (PR)

Annie: 50-40-30-20-10 reps of:
Double Unders
Situps
7:27

Comment #336 - Posted by: JC Veggie M/32/175/5'10" at December 11, 2008 3:54 PM

1 round - knee was bothering me approx 8 min subd 3 PUs and 3 bar dips

Comment #337 - Posted by: dbones at December 11, 2008 3:57 PM

3 rounds for time:
50 squats
3:1 pu/dips
135# HPC first round
115# HPC second and third rounds

Time: 10:10

Comment #338 - Posted by: Buzz m/32/6'3"/205 at December 11, 2008 3:58 PM

800 m
59 sits
50 back ext

19:26

CFB WOD from Saturday make up

Semper Fidelis and God Bless

Comment #339 - Posted by: Cody Lee Johnson at December 11, 2008 4:02 PM

as rx'd:

8:11

Comment #340 - Posted by: Mason at December 11, 2008 4:02 PM

M/43/6'0"/175
Subbed 4 and 4 for muscle ups since I don't have rings.
115lbs for cleans instead of 135lbs.
I did a 1/2 marathon row this morning so didn't feel up to the full 135lbs.
20 minutes

Comment #341 - Posted by: Allan at December 11, 2008 4:03 PM

Hey everyone, awesome job on the WOD!

I was in the hospital all day today because a friend had an appendectomy. I'll get to this WOD tomorrow.

Comment #342 - Posted by: Justin Lascek at December 11, 2008 4:03 PM

First WOD "Nasty Girls" 3 Rounds for time: 17:56
50 Squats
21 Pull ups
21 Dips
10 135lbs Hang Power Clean

Second WOD 1 Round for time: 21:07
100 Double unders
100 Push ups
100 Sit ups
100 Squats
50 Knees to Elbows

Comment #343 - Posted by: Wick(Sisler) at December 11, 2008 4:04 PM

Subbed pullups & dips x 4 for muscle ups
Subbed 105# for 135, previous time was 95#

18:45

Previous Time: 20:15

Comment #344 - Posted by: John Calgary 5'11"/190/47/m at December 11, 2008 4:07 PM

m - 41/ 215 lbs / 6'5"

21:00

subbed 1 dip and 1 pullup
pullups were combination of jumping and kip
used 85 lbs for the hang power cleans -- could've done more weight

Power On !!

Comment #345 - Posted by: roberth at December 11, 2008 4:09 PM

11:36 had to sub jumping MU's in the las 2 rounds. big weakness

Comment #346 - Posted by: Max S_Panther Crossfit 6'/195/20 at December 11, 2008 4:10 PM

holy cow # 341 - 2 WODS !!!

That's AWESOME !!

Comment #347 - Posted by: roberth at December 11, 2008 4:11 PM

Yeah!!!!!Got through the 1st and 2nd round no prob, but the 3rd round i had to sub pu/dip for the the MU. But I got through it. This is a good one when you go all out. I LOVE THIS STUFF!!!!!!
9 min 19 sec.

Rested 10-15 minutes and proceeded with the burpee challenge...Day #7....93 more to go!!!
AAAAAAAHHHHHHH!!!!!!!!

Comment #348 - Posted by: B Mack at December 11, 2008 4:11 PM

Can somebody please videotape a pullup bar muscle up?

I tried doing the a muscle up on a cut-out pull up bar, but was unsuccesful.

Thank you!

Comment #349 - Posted by: Richard at December 11, 2008 4:12 PM

“Nasty Girls”
11:52

Scaled up to 155# HPC

Comment #350 - Posted by: Jeff at December 11, 2008 4:12 PM

m/48/175

subbed 2X pull-up/dips for muscle ups

14:45

Need to go to 3X pu/dip for m/u sub next time

Comment #351 - Posted by: perry at December 11, 2008 4:13 PM

20/m/6'2"/195 lbs

As Rx'd:
13:50

Comment #352 - Posted by: J.Hard at December 11, 2008 4:14 PM

15:02

3:1 Pu/Dip:MU

22/M/6'1"/215

Comment #353 - Posted by: Go Blue Hens at December 11, 2008 4:16 PM

31yom, 5'9, 160#
9:24 Sub 7 minutes seams far away...

Comment #354 - Posted by: Pierre D at December 11, 2008 4:21 PM

What an awesome way to start my 21st birthday :)

Had to sub on muscle ups and only used 75 on the HPC but kept everything under twelve minutes

Comment #355 - Posted by: Elise at December 11, 2008 4:21 PM

29yo, 5'11", 175lbs

Time: 18:25

Subbed 3 pullups/1 ring dip for each muscle up.

Last time I did this workout was over a year ago, with a time of 35 minutes (subbing 3 pullups/3 dips per muscle up).

Comment #356 - Posted by: Alton at December 11, 2008 4:23 PM

37M/5'10"/167#

Warm-up: 3:02 row (724m); CFWU (minus pull-ups & dips) 3x12; Burgener WU; MU practice.

14:24

Cool-down: hamstrings stretching; foam roll.

PR by 1:13. My strict MUs are still too slow for metcon so sub'd 21 strict pull-ups and 21 dips per rnd.

Comment #357 - Posted by: rjf at December 11, 2008 4:25 PM

45/76"/190

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

4:38/7:10/8:40 = 20:09 total (v.23:49 last time)

set down the bar on last set of HC after 5 - should have hung on and done 10 straight - probably cost me 30-45 seconds

Comment #358 - Posted by: Pete - Decatur, GA at December 11, 2008 4:26 PM

M/48/153/1-1-06

4:1 PU/Dip:MU (last time 3:1)
95#, all PHC (last time 1/2 of reps from the ground which I find easier)

21:31 (Prev. 22:30)

Tried 115...hands hurt so backed off.
N.B. Try 105 next time.

Comment #359 - Posted by: bingo at December 11, 2008 4:27 PM

Scott #252:

Happy Anniversary. Don't you wish we old guys could have had this when we were 22?!

Comment #360 - Posted by: bingo at December 11, 2008 4:28 PM

M/24/6'2"/175

Subbed 4&4 for 1 MU
115# Hang Power Clean

25:04

Comment #361 - Posted by: Matt at December 11, 2008 4:31 PM

M/23/6'1"/180

As RX'd: 6:36, squats were the worst

Comment #362 - Posted by: EricBrandom at December 11, 2008 4:31 PM

50 squats
7 jumping bar muscle ups
135 lb hang power cleans 10 reps
13:51

Comment #363 - Posted by: Kyle A. at December 11, 2008 4:33 PM

50 squats
21 pull ups
14 ring dips
10 hang power cleans

15:22

Comment #364 - Posted by: scugs at December 11, 2008 4:35 PM

On CF Reno this week,
CFWU

Squat 5x5
100Kg
100Kg
120Kg
130Kg
140Kg or 308lbs

Comment #365 - Posted by: B Shaw at December 11, 2008 4:37 PM

I will be changing my name from Chachi to the name you see below, since my friend Max Schultz and I just legitimized the affiliation of Panther CrossFit at the University of Pittsburgh.

Nasty Girls as Rx'd

6:20 (PR by 3:37)

Palms turned out at the bottom of muscle ups.

Comment #366 - Posted by: Zach Miller_PantherCF_20/5'11''/190 at December 11, 2008 4:39 PM

13:02 Rx

Comment #367 - Posted by: E at December 11, 2008 4:40 PM

m/27/203/6'

subbed 3:3 for muscle ups
95 lbs hpc
13:59

Comment #368 - Posted by: hellijake at December 11, 2008 4:41 PM

subbed 3 pullups and 3 dips for muscle ups

15:50

Comment #369 - Posted by: JD at December 11, 2008 4:43 PM

As RX'd, 12:28. PR by 3:14. I'm sticking with my 50% Christmas chocolate diet....seems to be working quite nicely for me!

Comment #370 - Posted by: Josh G at December 11, 2008 4:43 PM

40/M/154

"Pack"
3 rounds
50 squats
35 pullups
21 ring dips
10 HPC 95#
39:10

Comment #371 - Posted by: BrettL at December 11, 2008 4:44 PM

29/f/115

20:24

21 pull-ups/21 dips per round
95# hpc

still not 100% better

Comment #372 - Posted by: nadia shatila at December 11, 2008 4:45 PM

7:23

Comment #373 - Posted by: FBC at December 11, 2008 4:48 PM

21/m/6'1/193

20:05 subbing 3 pullups 3 dips

I don't have access to rings, and feel like a bar muscle is a lot harder than with rings, is this true? I am unable to do a bar muscle up

Comment #374 - Posted by: Seth at December 11, 2008 4:49 PM

32/M/160
10:25 Rx'd (first time)

Really wanted to break 10, but I'll be happy.

Comment #375 - Posted by: Bryan R. at December 11, 2008 4:51 PM

3 rounds
50 squats
21 PU/Dips
10 each arm 2 Pood KB cleans
30:16
#230 & #232
I also would like to see the video

Comment #376 - Posted by: Pete at December 11, 2008 4:54 PM

M/23/6'1"/222

First time doing "Nasty Girls":
50 squats
21 bar pullups, 7 ring dips
135# hang cleans, 10 reps

12:28

All i can say is wow.

Comment #377 - Posted by: T P at December 11, 2008 4:55 PM

37:6'2"/196

Time: 9:45 ad rx'd

Comment #378 - Posted by: Brent Maier at December 11, 2008 4:55 PM

19:10
subbed 3 pull-ups/3 dips for 1 muscle up

Comment #379 - Posted by: Lowe at December 11, 2008 4:56 PM

13:36
3 reps
50 squats
7 pulls 7 dips
115# cleans

Comment #380 - Posted by: abr at December 11, 2008 4:57 PM

21m170

as rx'd: 13:14 + ~1min. for watch stopping by accident

Not that happy with the HPC, but the MU and squats felt real good.

Comment #381 - Posted by: s24361 at December 11, 2008 4:58 PM

F/34/5'4"/120

Assisted MU (toes on box like we did on the cert)
#70 HPC

9:43

Comment #382 - Posted by: Annaminh at December 11, 2008 4:59 PM

F/38/143ish/5'4"

Day 3 of Starting Strength

Comment #383 - Posted by: Camille at December 11, 2008 5:07 PM

Bwt 194

as rx'd 18:08

Comment #384 - Posted by: Samuel M/27/6'3" at December 11, 2008 5:11 PM

15:27

3:1 pullup/dip for MU

Comment #385 - Posted by: Nobbe at December 11, 2008 5:13 PM

M/44/5'8"/165

Subbed 21 pull-ups/21 dips for MU's

Cleaned 115lbs

Total = 15:17
3:41
5:18
6:18

Comment #386 - Posted by: JeffT from DE at December 11, 2008 5:14 PM

50 Squats
28 dips
28 pullups
10 x 105 cleans
3 rounds 24:12

Comment #387 - Posted by: Moccasins Guy at December 11, 2008 5:17 PM

26.m.6'4''.225lbs

subbed 28pu/28dips for MU each round: 17:14. Four minutes faster than last time. Gotta get going on those rings.

Comment #388 - Posted by: kevin at December 11, 2008 5:20 PM

27 yom 6'2" 155#

Pre: Warmup x2 12x (pullups x1, dips, ghd situps, back extensions, pushups, squats)

WOD as rx'd with bar muscle ups:

16:48

Round 1:
squats broken
MU unbroken
HPC 4+3+3

Round 2:
squats miserably broken
MU 4+3
HPC 4+3+3

Round 3:
squats broken
MU 4+3
HPC 4+3+3

Post: 500m row 2:12

Comment #389 - Posted by: Skeletor at December 11, 2008 5:21 PM

36 y/o male, 68", 149"

WOD modified 3 rounds
50 squats
7 pull ups
7 ring dips
115# hang cleans

time 13:14

Comment #390 - Posted by: Karl at December 11, 2008 5:26 PM

11:40 ..3 min. faster than last time.

Comment #391 - Posted by: jef at December 11, 2008 5:26 PM

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

mine
3 ROUNDS
50 SQUATS
sub 3 pullups/3 bench dips for each muscle up
pullups with 70#assist
75# HPC

23:00

Comment #392 - Posted by: Mili E7 F/43/5'5"/160/ start date 7/18/08 at December 11, 2008 5:26 PM

CR.. my weight has been fluctuating a bunch lately. Anywhere from 137 to 140. I'm really not doing much differently at all. Eating a bit more frequently, but that's it.

Comment #393 - Posted by: Speal at December 11, 2008 5:28 PM

37yo/m/145#/5'8"

115# HPC & Muscle-ups

Time: 11:34

Comment #394 - Posted by: deano at December 11, 2008 5:29 PM

12:10

3 rounds:
50 air squats
10 chest to bar pullups
14 dips
10 hang power cleans 135#

Comment #395 - Posted by: nick 6'4''/195/18 at December 11, 2008 5:31 PM

M/32/5'4"/148lbs
First round got 5 MU's, then switched to 2xring pullup and 2x ring dips for 1 MU.
18:36
14 minutes better than the previous time.

Comment #396 - Posted by: Matt B. at December 11, 2008 5:35 PM

ime: 20:56

Subbed 115# HPC for the first set, 95# for the rest.

It always humbles me when I have to sub weights/exercises. Some day it won't have to happen! (It already has in most cases)


Will do 30 other burpees to play catch up. Urgh. I forget which day we are on, I have just been adding 4 or 5 extra each night to be sure I am hitting it.

Edit: Subbed 21 pullups/21 dips for MUs. I was going to do them in a 3/3 sequence, but I felt that would have burnt up too much time as the stations are across the gym from each other.

Comment #397 - Posted by: Collin at December 11, 2008 5:37 PM

#348
http://media.crossfit.com/cf-video/Muscleup-matt-G.wmv

Comment #398 - Posted by: daryl at December 11, 2008 5:38 PM

32/m/132

as rx'd-9:16

really crappy intensity, still pr'd though. sad, I have such a long way to go. (sigh) i love this

Comment #399 - Posted by: bret_e rabid at December 11, 2008 5:40 PM

20:25

Sub'd 3:1 pullups/dips for MUs.

Not thrilled with the time, but I left it all there.

Comment #400 - Posted by: Schlegs m/38/6'/195 at December 11, 2008 5:41 PM

my mistake...I actually weigh 163

Comment #401 - Posted by: bret_e rabid at December 11, 2008 5:41 PM

Hey all question for all...

I had to miss todays workout due to recovery from an illness. I plan on gettin back to cross-fitting tomorrow. in your opinions....should I do nasty girls, or tomorrows actual WOD?? Thanks all!


Comment #402 - Posted by: ron 5'11/170/25/m at December 11, 2008 5:45 PM

also practiced ohs

started w/35# bar 10 reps each set increasing by 5# intervals; got up to 55#

im so happy i can finally do these after so much practice with broom.

Comment #403 - Posted by: Mili E7 F/43/5'5"/160/ start date 7/18/08 at December 11, 2008 5:47 PM

41 M 190#

9:40

jumping MU's still working on it.

Comment #404 - Posted by: Sniper 64 at December 11, 2008 5:48 PM

M/40/174

Subbed 3:1 pullups and dips for muscle-ups, and 105 pounds for hang power clean.

Squats 50, 50, 25-25.
Pullups and dips: 5, 4, 4, 4, 4; seven sets of 3 each; last round did all 21 pullups first because dip rack was occupied. 5, 4, 4, 4, 2-2; finally gave up and did bench dips, 21, 15-6.
Hang power cleans, each round 6-4.

Comment #405 - Posted by: Joe McCune at December 11, 2008 5:49 PM

subbed 14 ring pullups, 21 dips
no bar so used broom

14:04

brilliant idea - take advantage of nap time!

Comment #406 - Posted by: jenaclare at December 11, 2008 5:59 PM

Subbed 4/4 pullups/ring dips
otherwise as Rx'd
28:56 (lame)

Comment #407 - Posted by: Travis W at December 11, 2008 6:00 PM

Oh, yeah. Time was 25:19. Doh!

Comment #408 - Posted by: Joe McCune at December 11, 2008 6:01 PM

m/20/160/5'9"

subbed 4pu's and dips/MU

29:14

sloww! but last time subbed 3 pu's and dips/ mu and only did 115# hpc and was a minute slower so im improving.

Comment #409 - Posted by: JohnFahn at December 11, 2008 6:02 PM

M/33/70"/170

24:46

subbed mu with 4/4 pullups/dips.
subbed 65 lb. clean for first two rounds and 75 lb. for last round.

Ouch!

Comment #410 - Posted by: Michael at December 11, 2008 6:02 PM

AAARRRRGGGGHHHH!!!

My friggin shoulders haven't recovered from the clean and jerks on monday..followed by double unders on tuesday and sparring at karate yesterday (where I could barely lift my arms a half hour into the class).

Before todays WOD I did one HPC and I did one at the place as RX'd and both times the pain was a warning that I had better relax so...

squats as RX'd
4x pull-ups/dips per muscle-up

Comment #411 - Posted by: mk.ultra329/M/28/160/5'10 at December 11, 2008 6:02 PM

M/145/42

did the first rnd of muscle ups but had to change to pullups/dips for the last 2 rnds-95 lbs hang cleans....forearms wher screaming

8:00

Comment #412 - Posted by: mitch at December 11, 2008 6:05 PM

as rx'd 21:23

Comment #413 - Posted by: jgebbie M/36/5'11"/210 at December 11, 2008 6:06 PM

3 mu's and then pu's and dips. 115lbs 11:20

Comment #414 - Posted by: rorpen at December 11, 2008 6:08 PM

As rx'd: 15:03

I was mad, but after consulting my records it is a pr by almost a minute.

Comment #415 - Posted by: Joel B. at December 11, 2008 6:13 PM

30/m/196

17:32 as rx'd.

most muscle-ups I've successfully done in a workout... got all 21. although they were done in singles with elbows slightly bent at bottom every time. still happy with that tonight.

Comment #416 - Posted by: SAT at December 11, 2008 6:13 PM

m/25/6'1"/186

Subbed 3:1 Pull Ups and Dips for Muscle Ups
Also had to sub 125# for Cleans in the middle of first round.
28:00, lame

Comment #417 - Posted by: DB83 at December 11, 2008 6:16 PM

33/F/128

3 rounds:

50 squats
14 pull ups and dips
65 pounds hang power cleans-10

12:56.... oh, my legs!

Comment #418 - Posted by: Heidi at December 11, 2008 6:17 PM

Ron #401:

Your call, man. It's you vs. you!

Comment #419 - Posted by: bingo at December 11, 2008 6:22 PM

Nasty Girls
1st round 4 MU, rest subbed 3pu/3dips
all rest as rx'd
15:20

Comment #420 - Posted by: Mike L. 42/5'9"/165 at December 11, 2008 6:23 PM

M/22/6'2.5"/208

3 rounds:
50 squats
7 pullups
7 dips
135 HPC x10

35:27

The last round took as long as the first 2, and the last 5 HPCs took 10 minutes. I think I just wore myself out.

Comment #421 - Posted by: Matthew at December 11, 2008 6:23 PM

M/275/6'3/28

3 rounds
50 squats
7 pullups
7 dips
135# Hang cleans 10 reps

8:44 (new pr)

Comment #422 - Posted by: ntothed at December 11, 2008 6:23 PM

speal, you are just sick! great job you badass!

Comment #423 - Posted by: nadia shatila at December 11, 2008 6:26 PM

Sub'd 3pull-ups/3rings push-ups per MU
Otherwise as Rx'd

14:54

95#HPCs feel extremely difficult today!

Comment #424 - Posted by: Kim Phan 27/F/115 CrossFit Emerald Coast at December 11, 2008 6:26 PM

I must have eaten my Wheaties today. First time doing this WOD as Rx'd and destroyed my time by 3 minutes.

8:35

Can go quicker on the MU's.

Comment #425 - Posted by: Kevin Wood - CrossFit Moncton (27/6'3/179#) at December 11, 2008 6:30 PM

18m 170

10:58 as rx'd (first time doing nasty girls)

by the way, happy to see you post OPT, it'd been a while.. and speal you're just unhuman.

Comment #426 - Posted by: marco polo at December 11, 2008 6:33 PM

22.m.135.65"

as rx'd
11:29

Last Time:
13:46

Comment #427 - Posted by: Francis Vu Nguyen at December 11, 2008 6:36 PM

first time for this one:

Nasty Girls as Rx'd except with bar MU's.
9:40

followed by a shoulder workout.

fun stuff!

later,
b
m/32/5'8-1/2"/182

Comment #428 - Posted by: brian p. at December 11, 2008 6:37 PM

Hey Nads ~

I too subbed 21 pullups/21 dips for the m/u's and during/after the WOD I was so wasted I considered asking Robb if I could go to 10x fat blocks.

It was then I realized I had simply fallen in love with the number '21' and mistakenly done 21 HPC's as well.

What a gonad ~

Comment #429 - Posted by: Mark at December 11, 2008 6:38 PM

m/47/183

scaled mu
rnd 1 = 6
rnd 2 = 4
rnd 3 = 4

13:21

Comment #430 - Posted by: sofa king at December 11, 2008 6:38 PM

"Nasty Girls"

Omar 8:15
Mark 8:54
Vanessa 9:59
Laura 10:56
Kevin 14:15

"Get ya mind right"

Comment #431 - Posted by: Jason at December 11, 2008 6:39 PM

Oh.... My..... God.....

20:53 (4/4 pull-ups/bar dips per muscle-ups) all else as RX'd

Great workout. Really wanted to cry on the last round of cleans... Couldn't grip the bar worth a crap.

Comment #432 - Posted by: Steven Willis (M/20/5'9"/175) at December 11, 2008 6:40 PM

sorry for keep posting this...coach glassman can you make official or make an official miguel "McFlurry" wod i'm very sorry for insist but i think it have to be official like benchmark girls or with all respect hero workout...thanks

Comment #433 - Posted by: David at December 11, 2008 6:45 PM

Alexi:

M/165/5'8"/24

9:00 flat, MUs on a pull up bar

Scott:

M/175/5'11"/25

11:19, 21 PUs / 21 dips for MUs

Comment #434 - Posted by: Alexander Rouhani at December 11, 2008 6:46 PM

First post have been trying wods for sometime but sitting at the table and not drinking the kool-aid. just signed on for my first cert in VA Beach.

WOD as rx

used bar no rings

14:35

m/37/193

Comment #435 - Posted by: dcdoc at December 11, 2008 6:46 PM

No PU bar or rings... subbed 3 rows and dips/1 MU

16:02

Also used 150# for hang cleans just b/c.

Comment #436 - Posted by: Gies (M/29/6'2"/275) at December 11, 2008 6:46 PM

13:45 Subbed 110 lbs

Comment #437 - Posted by: Hari at December 11, 2008 6:47 PM

brandx

3 x [20 10 10 10]

jumping pullups
seated dips off of 14 inch pvc's
65# hang pclean

7:56

had to sit there for a long time afterwards

Comment #438 - Posted by: ddm at December 11, 2008 6:48 PM

that was hard!
I subbed 28 pullups and 28 jumping muscleups for the muscleups. bar at 5'6"
33 min

Comment #439 - Posted by: Ian C at December 11, 2008 6:49 PM

M/24/158/5'7"

First time with this WOD. I'm kind of pleased. Got to work on those hang power cleans - bad form. Had to go real light weight because of an ankle injury.

50 squats
Subbed Pullups/Dips 3:1 for Muscle Up
1. One set of 21
2. Two sets of 10 and 11
3. Four sets of 6, 5, 5, and 5
Hang Power Clean with only 50 lbs (two 25lbs dumbbells)

Set one: 4:24
Set two: 6:38
Set three: 6:24
Total Time: 17:26

Comment #440 - Posted by: Ryan at December 11, 2008 6:52 PM

13:02 Subbed 3/3 pull-ups/dips for MU

Comment #441 - Posted by: Toby M/30/6'6"/220 at December 11, 2008 6:56 PM

M/47/5'9"/174

25:30

Subbed 4 PU 1 ring dip for the Muscle ups. Not really a ring dip...but an 8 in lengh of 1 in dia PVC on straps. So the dip part is swinging anyway.

Like many above, grip is the limiting factor on the HPCs. Plus, my cheap weight set doesn't spin very well. Can't wait until I get my new bar and bumpers for Christmas. 3-2-1-Ho,Ho,Ho!

Comment #442 - Posted by: Mike in RSM at December 11, 2008 6:57 PM

M/19/5'8"/150lbs

WOD as rx'd: 15:29

Comment #443 - Posted by: Justin Routt at December 11, 2008 7:01 PM

subbed 3/3 pull up dip for mu's
subbed 95lbs for hpc's
16:36

Comment #444 - Posted by: ELo at December 11, 2008 7:03 PM

WOD as rx'd:

13:34

Comment #445 - Posted by: Rafiki 18/m/150/5'8" at December 11, 2008 7:03 PM

chief

1558

12 pull ups / 21 dips


your turn

Comment #446 - Posted by: poobah at December 11, 2008 7:04 PM

as rx'd first time with the 'nasty girls', ate late and almost brought on the pukie!

great workout though 11:26

Comment #447 - Posted by: Troy at December 11, 2008 7:05 PM

m/48/176

2 rounds + 50 squats 13:17

had to cut this short...

Comment #448 - Posted by: mikeyb at December 11, 2008 7:05 PM

Did bar muscle ups
11:20

Comment #449 - Posted by: AJ at December 11, 2008 7:05 PM

180 - Mike c. Good job! I got you on the time though: mine was 28:15 with more subs!
203 - Stavros - way to go! hope you come visit CFSanta Clara again soon ;-)
234 - Jeremy - woohoo! I think I'm going to use that last line as one of my favorites on Facebook! ("Never underestimate the power of someone screaming in your ear when moving heavy things quickly.")
277- Lysa got a muscle-up!
298- Sesoku - I always appreciate when you post because you remind me to use my foam roller!
401 - Ron - I'd do whichever one was less "comfortable" for me, just because the things I suck at are the ones I need to do most...

For me today - warmup was run 800 m, 50 double-unders, 30 jumping jacks, 20 wallballs, row 500 m, 10 shoulder rolls... that was enough for me, but then there was the WOD.

28:15: Subbed 21 pullups & ring dips: the first round of pullup attempts w/no band, and the 2nd & 3rd with the white one.. ring dips w/red band. 75lb Hang Power Cleans.. oof. Actually, I think I'm happy because 2 months ago I was using the wide green band for pullups.

Comment #450 - Posted by: Cynthiaj in Sunnyvale, CA at December 11, 2008 7:07 PM

18:30
Dropped weight by 20 for last set.
MU's done from seated, feet out.

Afterwards worked on some jumping mu's. Will make that progression next. It's only a matter of time before I get the MU.

Just enjoyed a nice big bowl of Breyers Ice Cream.

Comment #451 - Posted by: tooljunky at December 11, 2008 7:11 PM

as rx'd
60kg bar
bar muscle ups
12:22

Comment #452 - Posted by: southy at December 11, 2008 7:11 PM

M, 40y, 5'8", 163#, CF since 2008-11-23

Burgener warm up 5:00
Practicing HPC form with Oly 5:00

"Nasty Girls"
50, (4,4)x7, 115# HPCx2, 105# HPCx8 in 12:00
50, (4,4)x7, 95#x10 in 14:00
50, (4,4)x7, 95#x10 in 14:00

Total: 40:00

Being patient and developing gradually.

Comment #453 - Posted by: George Hernandez at December 11, 2008 7:12 PM

as rx'd
60kg bar
bar muscle ups
11:43

Comment #454 - Posted by: Kenno at December 11, 2008 7:12 PM

as rx'd
60kg bar
assisted bar muscle ups
9:48
3...2...1... OUCH!
thomoasana

Comment #455 - Posted by: Benno at December 11, 2008 7:15 PM

as rx'd
60kg bar
assisted bar muscle ups
9:48
3...2...1... OUCH!

Comment #456 - Posted by: Benno at December 11, 2008 7:16 PM

M/24/5'10"/145

081211: 13:47 (Rx'd)

080829: 35:12 (Not Rx'd)

Comment #457 - Posted by: Butte at December 11, 2008 7:16 PM

CFWU x 3
as rx'd
8:04
6'1 207

Comment #458 - Posted by: Augie 73 at December 11, 2008 7:17 PM

m/33/6'/182#
had to skip the cleans cuz of shoulder pain. sub'd 3 pullups/dips per MU.

22:00

Comment #459 - Posted by: royk at December 11, 2008 7:20 PM

m/33/6'/182#
had to skip the cleans cuz of shoulder pain. sub'd 3 pullups/dips per MU.

22:00

Comment #460 - Posted by: royk at December 11, 2008 7:20 PM

Rx'd

10:07.

ouch.

Comment #461 - Posted by: Dylan M 5'10 165 at December 11, 2008 7:20 PM

m/30/205/6'3
Had to throw in a small jump to get the muscle ups. i can get one, but repping them out is still not happening for me. even with the small jumps these killed. i was excited about my hpc's, as i've struggled with this weight in the past.

11:15

Comment #462 - Posted by: mtnzorro at December 11, 2008 7:23 PM

First time I've done NG as RX!

18:26

CrossFit is so bad ass!

M/33/6'7"/200lb

Comment #463 - Posted by: Jeremy Brooks at December 11, 2008 7:26 PM

1st rnd:
50 squats, 21 pu's, 21 dips, 10 hpc @135lb
2nd rnd:
25 squats, 12 pu's, 12 dips, 5 hpc @135lb
3rd rnd:
25 squats, 12 pu's, 12 dips, 5 hpc @135lb

21:45

Comment #464 - Posted by: cak at December 11, 2008 7:27 PM

M/31/5'7/178
As rx'd
7:59
Blasted this. Beat my old pr by more than 1:30.

Comment #465 - Posted by: bhub at December 11, 2008 7:31 PM

17:47, 65lbs, sub 2 pullups/3 dips per muscle up

Comment #466 - Posted by: crystal hammer 25/F/5'4''/120 at December 11, 2008 7:32 PM

3 rounds of:

50 squats
21 PU's
35 ball push ups (couldn't get bars to do dips)
105# Hang Power Clean

16:05

Comment #467 - Posted by: Seader at December 11, 2008 7:32 PM

7:50 as Rx'd (PR) - last time was 8:32. I'm happy with the time, but was shooting for something closer to 7:00.

Went out of the gates a little hot and really felt gassed more than anything. First round was done in 1:45 - everything unbroken. It slid a bit from there. Squats 35/15 and muscle ups 4/3 and the last round squats were 15/20/15 muscle ups were 1/4/2 and the hpcs were 7/3.

Comment #468 - Posted by: Mike Mc 30/5'9"/170# CrossFit Emerald Coast at December 11, 2008 7:32 PM

m/43yo/225lbs/6'4"

subbed 3pu/3dip = 1 mu

22:30

Comment #469 - Posted by: craig at December 11, 2008 7:32 PM

As rx'd---

13:36

Rds unbroken except last one of HPC's, broken into 5/5.

Comment #470 - Posted by: pb 37/m/71"/182 at December 11, 2008 7:35 PM

what kind I sub for the muscle ups? please help

Comment #471 - Posted by: Jeff at December 11, 2008 7:37 PM

I did the squats, 21 dips and pu's, and the cleans.

Time - 19:20

Comment #472 - Posted by: Joe C/5'5"/165lbs/ 34 yo male at December 11, 2008 7:45 PM

Cynthiaj, feel free to quote me any time!

-jj

Comment #473 - Posted by: Jeremy Jones - Diablo CrossFit at December 11, 2008 7:46 PM

10:47 assisted MU/120#HC

Comment #474 - Posted by: Brad at December 11, 2008 7:47 PM

Janet f/49
assisted pull-ups(green band), bench dips both 3-1 for muscle up
80# on cleans
18:24

Scott m/48
jumping pu's bench dips 3-1, 110# cleans
12:48

Ordering rings tonight, muscle ups here we come.

Comment #475 - Posted by: Scooter2 at December 11, 2008 7:47 PM

8:06 rx'd (PR)

Full ROM. Used my hips more and popped the weight off the thighs per Freddy's suggestion.

They've been trembling ever since.

Thanks Freddy

Comment #476 - Posted by: Will B. OneWorld at December 11, 2008 7:47 PM

Subbed 4 pullups and dips for muscle ups, went down to 120lb power cleans

50 Squats
28 pullups
28 dips
10 120lb hang power cleans

23:45

I was exhausted today for some reason... I'm not at all happy with my time, but there's only room for improvement with this

Comment #477 - Posted by: James B. at December 11, 2008 7:49 PM

23/M/5'9/155

As Rx'd, 28:11

Was doing cleans basically one at a time. By far slowest part. MUs were 2-3 at a time at first, then 1-2. Squats felt good, but still broken a bit.

Comment #478 - Posted by: Leviticus at December 11, 2008 7:50 PM

M/22/180/5'10

I subbed muscle ups for jumping muscle ups. Also hang cleans were done with the bar plus 40kg.

done in 12:11.

Comment #479 - Posted by: ryan u. at December 11, 2008 7:52 PM

M 36 5'7" 180

After getting my first MU on Tuesday, I wasn't sure if I could get through all of todays MU's as RX'd. Nick quickly made up my mind for me and said I was going to do them. After the CFWU I did a couple of HPC's at 95#, 115# and 135# and decided to give "Nasty Girls" a try as RX'd.

29:10

It wasn't pretty, but I got it done!

Finished up with some HSPU's and OHS with the water bar. I set the water bar down too hard and cracked the end cap.

OOPS! Sorry Nick!

Comment #480 - Posted by: Justin Y at December 11, 2008 7:53 PM

3 rounds: 50 squats/14PU and Dips/135lb HPC

19:27

Comment #481 - Posted by: blatz 30yom 6'3" 215lbs at December 11, 2008 7:57 PM

as rx'd 10:53

Comment #482 - Posted by: Doc ocho at December 11, 2008 8:01 PM

M/43/180/70"

sub pull ups/dips x3 for muscle ups

13:02

Comment #483 - Posted by: Roger Radford, Jr. at December 11, 2008 8:04 PM

Sub 3:1 PU/Dips to MUs

Did first five reps on power cleans with 135 - went down to 115 for rest

21:30

Comment #484 - Posted by: BryanH at December 11, 2008 8:06 PM

"Nasty Girls" SUBBED

can't hang rings @ my gym so....
subbed 1:1 PU/Dips(+55lb)for MU

time = 11:09 (PR by 5:41)

I think wieghted pullups/dips are a better sub
for MU than 3-4PU/dips per MU

Comment #485 - Posted by: Paul S_30/185/6'0 at December 11, 2008 8:07 PM

M/19/5'11"/160

115 pound hang power cleans

16:55

Comment #486 - Posted by: Daniel Susskind at December 11, 2008 8:07 PM

9:58

bent elbows at the bottom of the MU,

Comment #487 - Posted by: Brett_nyc at December 11, 2008 8:08 PM

15:53
Sub'd 3:1 Pullups/Dips
Sub'd 95# Cleans (my cleans are weaaaak)
Very rough, but fun workout

Comment #488 - Posted by: Jon "Bumticker" M/23/5'6/145 at December 11, 2008 8:14 PM

I was aiming for a sub 10...
And I got it!
As rx'd: 9:56

Comment #489 - Posted by: Gabe T. M/22/5'7"/165 at December 11, 2008 8:16 PM

33/m/165

sub'd 3 and 3 for mu and 115 for cleans stop watch stopped sometime in the middle.

Comment #490 - Posted by: mharris at December 11, 2008 8:24 PM

9.10
as Rxed

Comment #491 - Posted by: Adc (CrossFit Sydney) at December 11, 2008 8:29 PM

F/23/145

Pack sub:
50 squats
3:1 pullups/dips on grav at 5 (started at 4:1 but quickly realized it wasn't gonna happen!).
65# hpc's

pullups/dips def took the longest here.

~27:00

Comment #492 - Posted by: jess at December 11, 2008 8:31 PM

Subbed 4:1 on muscle-ups.

41:52

Comment #493 - Posted by: Maurkov at December 11, 2008 8:36 PM

12.12

Comment #494 - Posted by: Scott B 35/5'10"/184 at December 11, 2008 8:37 PM

Modified to:

3 rounds for time of:
50 Squats
7 Bar Muscle-ups
115# Hang Power Clean, 10 reps

Time: 11:43 minutes

Comment #495 - Posted by: FrankB7 at December 11, 2008 8:37 PM

Wifey and I have been crosfitting for 1.5 weeks. First day actually recording. Not close to being in shape.

Me:

Rd 1: 50 squats, 10 assisted pullups, 14 assisted dips, 10 hpcs (85 lb)
Rd2: 20 squats, 10 assisted pullups, 14 assisted dips, 10 hpcs (55 lb)
Rd 3: 20 squats, 14 assisted dips, 10 hpcs (55 lb)

Wifey:

Rd 1: 20 squats, 10 assisted pullups, 10 assisted dips, 10 hpc (35 lb)
Rd 2: 20 squats, 10 assisted pullups, 10 assisted dips, 10 hpc (35 lb)
Rd 3: 20 squats, 10 assisted pullups, 10 assisted dips, 10 hpc (35 lb)

Comment #496 - Posted by: Jeffrey at December 11, 2008 8:40 PM

done at crossfit

95 pound power clean
seated muscle up on 24 inch box with rings about eyebrow level

9:15. Power cleans unbroken. MU mostly unbroken.

one of my favorite WOD's

Comment #497 - Posted by: dandny at December 11, 2008 8:44 PM

M/23/152 GregAwu

3x
50 squats
10 bar-MUs
10 HPC (135#)

14:05

Comment #498 - Posted by: Y. Zhou at December 11, 2008 8:49 PM

26/M/6'2"/205

Subbed 3:1 pullups/dips for MUs

20:20, PR by 2:40!

Comment #499 - Posted by: Olde English at December 11, 2008 8:50 PM

Was in a hurry, so subbed a couple things.

3x
50 squats
7 pullups and dips +45lbs(after 5 muscle ups first round)
10 95 lb hpcs

10:30

Comment #500 - Posted by: jacksbadassgoat at December 11, 2008 8:53 PM

Still injured.

10 rounds for time of:

185 lb. Front Squat, 6 reps
15 GHD Sit-ups

Time: 23:13

That was not fun.

Comment #501 - Posted by: Andrew m/21/6'2''/180lbs at December 11, 2008 9:00 PM

24yom/6'3"/220

as rx'd

13:49

had to do strict muscle ups as rings were too low to incorporate legs into a kip. had to start with tucked legs to get full ROM. This def slowed me down. i still love this workout.

Comment #502 - Posted by: pfeifalife at December 11, 2008 9:01 PM

26/f/5'2/131#

breakfast: run 45 minutes = 6 miles

cfwu,

WOD: "Nasty Girls" as rx'd
3 rounds for time of:
50 x squats
7 x muscle-ups
10 x hang power cleans (95#)

time = 8:10 (pr)

Comment #503 - Posted by: cleverhandz at December 11, 2008 9:09 PM

sub'd 3 pull-up/dip for MU and 15 HPC instead of 10:

19:04

Comment #504 - Posted by: Ricky C. 27/m/5'10"/190 at December 11, 2008 9:13 PM

As Rx'd 12:41 1st time....Next time I'm going for sub 10

Comment #505 - Posted by: Bodyfit M/39/5'8"/185lbs at December 11, 2008 9:18 PM

First time as Rx'd

12:34

Comment #506 - Posted by: Reno_Ty at December 11, 2008 9:23 PM

32/M/5'9/140
"Nasty Girls" Kicked my butt
3 rounds for time of:
50 x squats
7 x muscle-ups
10 x hang power cleans (115#)
Need to work on power clean form.
16:25

Comment #507 - Posted by: Jason at December 11, 2008 9:24 PM

19/m/205
sub 3:1 pu/dip for mu
12:24

Comment #508 - Posted by: illiniXfit at December 11, 2008 9:27 PM

16 minutes! I gotta get some rings! When you gotta do 4:1 ration on pull ups and dips instead of muscle-ups it's a killer on your time! Especially when you're working in with people at the gym!! Why are so many people cheating on the muscle ups! It's a 4:1 ration not 3:1!

Comment #509 - Posted by: Bobby at December 11, 2008 9:30 PM

16 minutes! Did 4:1 ratio for muscle ups, but I keep seeing 3:1 on here? What gives? Am I wrong or are they? Would have shaved quite a bit of time!!

Comment #510 - Posted by: Bobby at December 11, 2008 9:31 PM

M/32/155/5´10"

12:48 as rx´d, PR with over seven minutes.

Comment #511 - Posted by: AndySWE at December 11, 2008 9:35 PM

cfwux3 less squats, light dips/PU
sub 2:1 PU/Dip for MU
21:42

Comment #512 - Posted by: DJF M/38/5'8"/166 at December 11, 2008 9:37 PM

30/M/77kg

As Rx'd
13:50

Comment #513 - Posted by: Teejay at December 11, 2008 9:38 PM

13:04 as Rx'd

Felt pretty good about this today. Last two muscle ups killed me. Took about 3 minutes or more.

Comment #514 - Posted by: a noble at December 11, 2008 9:46 PM

49/m/140
sub pullups and dips
sub 115 clean

13:57

Comment #515 - Posted by: E5fyrman at December 11, 2008 10:00 PM

m/37/177

First time with The Girls: 25:47

This time: 21:08 (PR)

Same subs as first time, same comments:
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.

Comment #516 - Posted by: Scott Andresen at December 11, 2008 10:21 PM

please stop posting pictures of such beautiful girls it's very distracting, I'm trying to work out here:)

Comment #517 - Posted by: mannyc at December 11, 2008 10:25 PM

CFWU2

As Rx'd
13:26 PR

Comment #518 - Posted by: jon h - M/46/145 at December 11, 2008 10:29 PM

18:24
wow it's crazy it's been almost a month and a half and it's ridiculous how far you can take your fitness in such little time. there's a greater challenge each day and i can't wait to start seeing progress on my times. mostly the pull-ups need quite a bit of work. can't wait for tomorrow's drill.. 90 now. i looked back at some of those 150 pullup workouts and i cringed.

Comment #519 - Posted by: Matt Fibich at December 11, 2008 10:30 PM

with excitement

Comment #520 - Posted by: Matt Fibich at December 11, 2008 10:30 PM

50 Squats
Subs 21 dead chins and 21 ring dips for 7 m/u
135 pound (61kg) Hang power cleans, 10 reps

tough one

Comment #521 - Posted by: Laurence of Arabia at December 11, 2008 10:35 PM

30m/156/70"
cf w/u x2 turkish get ups

as rx'd
11:07 beat last time by 5:26!
colin
14:27
Mr.c
22:24

Comment #522 - Posted by: SitkaRS709 at December 11, 2008 10:39 PM

#47 Freddy C

Doh, you're absolutely right about the out-turn on the hang at the beginning of the MU. It was late. That one usually comes somewhat naturally to me now so I wasn't even thinking about it.
The one I usually have to focus on to get is the rotation to palms forward on the support.

If I'm going for speed or kipping the dip portion the extra range of motion as I described for soccerman won't happen.

So soccerman, please see Freddy C's description at #47 for the other half of it.

Sorry to muddy the water on it.

Comment #523 - Posted by: jon h - M/46/145 at December 11, 2008 10:53 PM

m/20/6'0"/161

Subbed jumping pull ups and #90 for the cleans (all I had). Finished in 17:27.

Comment #524 - Posted by: TJ at December 11, 2008 11:02 PM

#448 - Cynthiaj

Definitely plan on coming through CF Santa Clara again soon. You guys have a great thing going! And of course, if you're ever in Walnut Creek, come by for a WOD at Diablo!

Comment #525 - Posted by: Stavros- Diablo CrossFit at December 11, 2008 11:10 PM

10:20

for some reason the muscle-ups went really slow. That killed my time.

Comment #526 - Posted by: Tim T at December 11, 2008 11:26 PM

no rings in gym... ordering them right now!

subbed 3x PUs/3x dips = 17:59

Comment #527 - Posted by: DoitUP 23/m/170/5'10" at December 11, 2008 11:35 PM

Subbed: ring dips/pullups 3:1

21:20

Comment #528 - Posted by: slap at December 11, 2008 11:57 PM

TSCHANZY 46M 166 5'9"

"Nasty Girls"

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

Post time to comments.

Had to scale down from 135 to 95lbs after 6 reps, my form was terrible. Completed the workout but broke up the hang power cleans to 2x sets of 5.

Will increase the weight next time.

TOTAL TIME 15:33

"A boring man deprives you of solitude without providing you with company."
Gian Vincenzo Gravina (1664 - 1718)

Comment #529 - Posted by: mtschanz at December 12, 2008 12:25 AM

Subbed MU progressions - rings level with nose; started from knees and used toes to assist.

Subbed 105# hang power clean

50sq/7mu/10hpc: 18:56

Comment #530 - Posted by: BJP - m/27/169#/5'9" at December 12, 2008 1:41 AM

14:01

Comment #531 - Posted by: TomO/42/M/200 at December 12, 2008 3:07 AM

I still can't do MU's. So I subed 2 PU's and 2 Chair dips instead. I am happy to report that I did not have to cheat a single PU though. Big improvement for me. I also did Power cleans instead of Hang power cleans. I don't know if that makes it easier or harder. My time was 15:57

Comment #532 - Posted by: Pnut at December 12, 2008 3:53 AM

Todd: M/35/160/5'10
as rx'd
15:55 first time doing this WOD, all MU sets broken, something to work on next time. Love the HPCs, but extended my back too much on 1 rep (a little scary when I heard a crunch).

Comment #533 - Posted by: TnT in MD at December 12, 2008 4:16 AM

M/40/185

Almost "Nasty Girls"

3 rounds for time of:
50 Squats
21 Pull Ups
21 Dips
135 pound Hang power cleans, 10 reps

21:23

Comment #534 - Posted by: toby or not toby at December 12, 2008 4:28 AM

34/m/185
21 pulls & Dips
12:45

Comment #535 - Posted by: Paul K at December 12, 2008 4:34 AM

As rx'd 17:22

First time doing muscle-ups on rings.

Can't wait to see the improvements next time.

Comment #536 - Posted by: Stewie _ m/29/5'9"/168lbs at December 12, 2008 4:36 AM

pullups/dips for muscle ups
stayed at 135, but did 5 reps

15:33

Comment #537 - Posted by: DNICE 33/M/175 at December 12, 2008 4:42 AM


subbed 3/1 pullups/dips

10:25 pr

Still disappointed with time first round was done in around 2:10

Comment #538 - Posted by: Kevin McClellan 47/M/195 at December 12, 2008 5:13 AM

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups (from knees, arms beginnng half bent)135 pound Hang power cleans, 10 reps
Post time to comments.
23:50

Comment #539 - Posted by: peejay2 at December 12, 2008 5:18 AM

F/34/118#
18:40

50 Squats
Sub'd dips/Jumping PUs for MUs
Sub'd 45# Hang Power Cleans

Comment #540 - Posted by: Spy at December 12, 2008 5:20 AM

CFWU

16'36"
sub'd pull-ups then dips for muscle ups (no rings)
1st round - had to reduce weight on bar by 5 and then 10 lbs.
2nd round - had to reduce weight on bar by 5 lbs.
3rd round - made it through with the rx'd weight.
key was good technique.
biceps feeling sore after work out.
4.25 km run
TE 4.0

Comment #541 - Posted by: jdduke at December 12, 2008 6:53 AM

Jon: 16:06 (last time 19:44)

Krazy Karl: 23:05 (1st time)

Comment #542 - Posted by: jongb at December 12, 2008 7:02 AM

34/m/6'2"/205

as rx'd
12:15

Muscle-ups on bar

Comment #543 - Posted by: pakchuk at December 12, 2008 7:03 AM

1st Time

Sub'ed 4 pull ups and 4 dips for each Muscle-up.
1st set HPC: 10x135
2nd set HPC: 2x135, 8x115
3rd set HPC: 10x115

26:00

Comment #544 - Posted by: Eric at December 12, 2008 7:13 AM

Screwed up on sub - only did 3:1 PUs & Dips vs 4:1 and did squat cleans vs hang power cleans (failed on 8th clean of 3rd round; but powered through to finish up 8, 9 & 10)

20:10

Comment #545 - Posted by: Richie D. at December 12, 2008 7:23 AM

F/22/5'6"/140

50 Air Squats
7 Muscle-ups (4 pull-ups, 4 push-ups chest-to-ground)
10 Hang Power Cleans
3 Rounds for time
26:58

First round I did 2 pull-ups and one ring dip for every muscle-up, but I decided to switch because I lost the intensity.

Comment #546 - Posted by: Melissa Cvjeticanin CF Mississauga at December 12, 2008 7:41 AM

First-timer. Subbed 3/3 Pull-ups/Dips.

Rounds of 7:14, 8:15, 10:08

Time: 25:37

Comment #547 - Posted by: TimA 28/6'1"/200 at December 12, 2008 7:51 AM

lots of subs for this one...first Nasty Girls

subbed 3pu/3dip for each MU

subbed 95# HC for 135#HC

17:03

Comment #548 - Posted by: Bladerunner at December 12, 2008 7:59 AM

Nasty Girls"

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

Time 21min 16sec

Had to sub
4 Pull-Ups and 4 Dips for each MU
30kg HPC

Slower than last time but squats were a lot lower, 4 PU and Dips instead of 3 per MU and increased from 20kg to 30kg for the HPC.

Tried Muscle Up with bands after, I was so unco-ordinated. I was a danger to myself and the person helping me.

Good Fun

Comment #549 - Posted by: Elaine in Scotland at December 12, 2008 8:10 AM

As rx, 16:41

last time was 13:07, but my ankle is still messed up, no flexibility.

Comment #550 - Posted by: jon_schmalensee at December 12, 2008 8:12 AM

WOD 'Nasty Girls'
13.10
1m/up on each rnd then jumping m/ups,
hpc's seemed much better than usual,used to
struggle at 61k,but now quite comfortable doin them.

Comment #551 - Posted by: Pedro Barrera,Scotland at December 12, 2008 8:14 AM

14:09
M/U From Knees
95 Lb HPC

Comment #552 - Posted by: JLP at December 12, 2008 8:49 AM

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

16:56
----------------------------------------------
Compare to 080829

22:31

Comment #553 - Posted by: Louis Herrera 49 70" 182 at December 12, 2008 8:53 AM

3 rounds of the following:

20 squats
10 deadhang pullups (no rest during set)
10 dips (no rest during set)
50 pound Hang power cleans, 10 reps

Time: 15:26

Comment #554 - Posted by: Jonathan Offen at December 12, 2008 8:55 AM

Half it
25dips
14pull ups
14dips
5hpc135
8:21

Comment #555 - Posted by: jwl at December 12, 2008 8:58 AM

sub'd 4 dips/pullups per muscle up

20:00

Comment #556 - Posted by: quallnow at December 12, 2008 9:01 AM

18/150/M

As Rx'ed

9:14

Comment #557 - Posted by: Devin Ford Long Island at December 12, 2008 9:14 AM

subbed 14 jumping muscle ups for 7 muscle ups.

16:23

m/5'11/30/179

Comment #558 - Posted by: Ian M at December 12, 2008 9:26 AM

32/M/189/6'

18:50

sub'd 4:4 for MU, each rep (i.e. not 28 PU than 28 dips). Time hustling between PU bar and dip bars seriously eats into time.

Comment #559 - Posted by: Lee at December 12, 2008 9:50 AM

sub'd 3:3 for MU, 115 lb cleans

23:00

Comment #560 - Posted by: aloomis1 m / 170 at December 12, 2008 10:05 AM

thanks, this workout really left me ripped

Comment #561 - Posted by: rotator cuff at December 12, 2008 10:16 AM

21 pullups and 28 Dips each round in place of the 7 muscle ups
65# CLEANS... bum sholder :( ...couldn't do as much so that sucked pretty bad but still a tough work out!

14:36

Comment #562 - Posted by: Lindsay (F/21/5'10/155) at December 12, 2008 10:20 AM

3 rounds:
50 squats
21 pull-ups
21 bar dips
21 95lb HPCs ( don't know why I did 21! each round, ooops!)

15:45

Comment #563 - Posted by: PaulyG 38M/165/6' at December 12, 2008 10:27 AM

M/34/190/6'2"

Replaced mu's with 4:1 p/u's and dips (28 each X 3 rounds). Lost a couple minutes to people jumping in on the squat rack and dip bars while I was doing the other exercises.

29:50

Comment #564 - Posted by: Chad Bakken at December 12, 2008 10:42 AM

Wow...that was intense!
My first time with the Nasty Girls.
We don't have rings at my gym so I replaced each muscle up with 3 pu and 3 dips.
24:25 is time.
Can't wait for it to come up again to try and beat that time.

Comment #565 - Posted by: canadian_cop at December 12, 2008 10:47 AM

modified while travelling.

50 squats
14 dips + 14 pullups
rx'd hang cleans

12:35

still working on my MU. Great maneuver for killing the ego. =P

Comment #566 - Posted by: luke at December 12, 2008 11:05 AM

sub muscle-ups for 3 pull-ups and 3 dips

First encounter with those nasty girls

14min08

Comment #567 - Posted by: 1*1*3*8*1 (28/5'7/155/quebec) at December 12, 2008 12:03 PM

24/m/185

as rx'd

12:50 (PR by 1:44)

Comment #568 - Posted by: headonkey at December 12, 2008 12:08 PM

nasty girls a rx'd
9:31
PR by a long shot. by far my favorite named WOD.
26/M/6'3/215

Comment #569 - Posted by: CJ at December 12, 2008 12:10 PM

13:50

Did the bar muscle ups as was suggested earlier in the comments (using on of those pull up bars attached to a squat rack, with a gap in the middle so your body can come thru)....I had been doing 4PU/4dips but this is a way better option if you have no rings, in my opinion

Comment #570 - Posted by: Andrew D/27M/6'/225 at December 12, 2008 1:02 PM

Subbed 14 Pull Ups/Dips for Muscle Ups(time crunch)
1-3:52
2-6:10
3-6:40

16:42

Comment #571 - Posted by: Mike_Malone_32_190 at December 12, 2008 1:05 PM

M/31/6'3"/200

18:56

Subbed 3xPullups/3xDips for 1 Muscle Up.

Comment #572 - Posted by: Ben at December 12, 2008 1:33 PM

scaled to 1/2 volume.

7 mins.

Comment #573 - Posted by: Billy M at December 12, 2008 1:34 PM

M/30/6'/215

13:21

Subbed Pullups and Ring Dips 2 to 1

Comment #574 - Posted by: Stinkynutts at December 12, 2008 1:43 PM

M/31/190

10.19

substituted 21 pull-ups & 21 dips for 7 muscle ups

Comment #575 - Posted by: Schaller at December 12, 2008 1:46 PM

2631

Comment #576 - Posted by: Tlynn at December 12, 2008 2:04 PM

18:35; scaled 83lbs, 1xmup then subs 3:1
1st - 18 ring pulls, 21 jumping ring dips
2nd - 10 ring pulls, 11 band pulls, 10 jump ring dips, 11 band dips
3rd - 10 ring pulls, 11 band pulls, 21 band dips

Comment #577 - Posted by: Vicky Z/F/40/5'5"/135 at December 12, 2008 2:39 PM

muscle ups on pull up bar

19:02

Comment #578 - Posted by: tyrell at December 12, 2008 2:42 PM

M/29/6'3/175

14:06

Subbed Pullups and Ring Dips 2 to 1
Used 95lbs

Comment #579 - Posted by: RayP at December 12, 2008 3:06 PM

30M/5'6"/165#

Love me some nasty girls!

Previous PR: 12 minutes & change (with sub'd 115# HPC's)

Today (As Rx'd): 9:39

Grip & forearms were smoked at the end. Actually had the bar slip out of my grip on clean 8 of 10. Thank God for bumper plates. Pretty happy with my effort today. Especially since this is my first wod in a week due to coming down with a cold on Sunday.

Comment #580 - Posted by: Travis from Reno at December 12, 2008 3:09 PM

as rx'ed
10:02
interrupted by crazy dogs, twice. definite detriment to time. grrr. still fun. love nasty girls.

Comment #581 - Posted by: sleeper at December 12, 2008 3:15 PM

M/168lbs/23/70"
sub 4pullups 4dips for each MU
squats and hang cleans as RX
25:18

Comment #582 - Posted by: Eric -Fairbanks, Alaska at December 12, 2008 3:24 PM

m/22/6'/195

8/29/08: 9:41 Rx'd

Today: 9:42 Rx'd

This was extremely rough for me today, more so than anything in a while. I think that sitting in the hospital all day yesterday drained me. The weather turned cold, and I felt it in my lungs. Disappointed with the lack of improvement, but I couldn't have pushed any harder. Guess they all can't be PR's, eh?

Comment #583 - Posted by: Justin Lascek at December 12, 2008 3:26 PM

As Rx'd: 13:21

First time working out at Crossfit Asia in Okinawa, Japan.
http://www.crossfitasia.com/
Awesome gym with awesome coaches.
Learned at ton from Vicki. (Thanks!)
If you are on Okinawa, do not miss.

Comment #584 - Posted by: ds (m/35/180/69") at December 12, 2008 3:57 PM

squats as rx'd
21-15-12 pu and dips for mu
75 hpc (disappointing but 95 was too much)

21:10

Comment #585 - Posted by: brett_from_wylie at December 12, 2008 4:10 PM

m/43/6'2/170

22 minutes

7 sets of 2:2 on pullups and dips for muscle ups.
85# on hang power clean

Comment #586 - Posted by: Funkhouser at December 12, 2008 4:13 PM

11.03 subbed 4x for MU's

pr by 5 mins

Comment #587 - Posted by: Rosie in Atl at December 12, 2008 4:36 PM

m/24/6'3"/180

Did bar muscle ups since I don't have rings.

About 14:00...didn't have a stopwatch so I used a clock on the wall.

Comment #588 - Posted by: Eamon at December 12, 2008 4:58 PM

24/m/245

sub ring dips and supported dips for muscle-ups

19:40

Comment #589 - Posted by: FSO P at December 12, 2008 5:23 PM

PR was 25:46.
subbed 21 pull-ups and 21 dips for 7 muscle ups same as last time.

time on 12/12/08- 13:19.
almost cut my time in half. incredible for three months and 1 1/2 weeks.
must be all the time not spent with fiance at school that i spent Crossfitting. Boy do i love the kool-aid... OH YEA OH YEA

Comment #590 - Posted by: pelch at December 12, 2008 5:57 PM

20 min
assisted mu's

Comment #591 - Posted by: mnf at December 12, 2008 6:17 PM

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

17:39

Comment #592 - Posted by: engine7 at December 12, 2008 6:25 PM

No rings... bar m/u


13:18 Awesome.... Love this stuff

Hooah!

Comment #593 - Posted by: NewnanJustin/M/69"/160 at December 12, 2008 6:47 PM

18:10

First time as far as I remember...95 lb hang cleans, 3-1 pullups and dips

Comment #594 - Posted by: georgecole3 at December 12, 2008 6:48 PM

As rx'd (bar MU's)
12:02 new PR
M/29/145

Comment #595 - Posted by: thack at December 12, 2008 6:55 PM

3 mi. warm up

subbed 2x2 for MU
115 x 8 clean

14:35

Comment #596 - Posted by: saus 2 at December 12, 2008 7:37 PM

Subbed jumping muscleups and had to wait on rings, which slowed me down:

15:59

m/33/225
Crossfitter for Christ

Comment #597 - Posted by: miller at December 12, 2008 7:55 PM

m/30/6/200

Second time with the Nasty Girls. Subbed PU/Dips 3:1.

19:42.

PR by about 6:30.

Comment #598 - Posted by: Andy A at December 12, 2008 8:18 PM

8.45 sub 95# cleans

wu=30 min lvl 8 prog stairs, light cfwu-type next time go for 135

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

Comment #599 - Posted by: gregev at December 12, 2008 8:41 PM

Freddy C
Nice work!
You halved my time!

Comment #600 - Posted by: jon h at December 12, 2008 8:52 PM

28 minutes,
Pull Up / Dip Substitution for M.U.

Comment #601 - Posted by: Kent Tribble at December 12, 2008 10:20 PM

m35/168/5'8"

Nasty Girls as rx'd, 14:18

Comment #602 - Posted by: C-Loc at December 12, 2008 10:47 PM

M/34/5'10"/199

As Rx'D = 11:04

Muscle Ups really coming together for me. Cut about seven (7) minutes off last time.

Comment #603 - Posted by: bs2103 at December 12, 2008 10:58 PM

It sucked alright. But in that sick CF way of things I kinda liked it. Having to start the cleans from the hang killed me. I have two symmetrical bruises on my clavicles from missing the catch on the last two cleans.

Completed the WOD as RX'd (except I jumped into the muscle ups).

12:05

M/32/70kg/172cm

Comment #604 - Posted by: Adam Stanecki (CF:VIC) at December 12, 2008 11:07 PM

27/m/185

As rx'd

24:48

Comment #605 - Posted by: Woo at December 12, 2008 11:32 PM

8:48

Comment #606 - Posted by: steve n at December 12, 2008 11:59 PM

as rx'd

8:33 PR by 3 mins

Comment #607 - Posted by: Rookie - Crossfit Gold Coast at December 13, 2008 1:46 AM

17:00
1mu=3pu,dip

Comment #608 - Posted by: Chad M at December 13, 2008 2:25 AM

Bar MU's which make it alot slower but otherwise as rx'd 11:39

Comment #609 - Posted by: mike in the ro at December 13, 2008 4:12 AM

8:38 as RX'd

PR by 3:58

Comment #610 - Posted by: Brendan Sonnichsen at December 13, 2008 4:55 AM

23M/5'10"/170
21:18 subbed 4 pullups and 4 dips per MU
Dropped to 115 Hang Power Clean after first set.

22F/5'2"/120
12:50 subbed 4 pullups and 4 dips per MU.
65lb Hang Power Clean

Comment #611 - Posted by: natejay at December 13, 2008 6:15 AM

As rx'd except 3:1 PU/Dips for MU
21:09

Comment #612 - Posted by: Bells at December 13, 2008 7:40 AM

as rx'd

13:11

hang cleans got heavy.

peace in the middle east.

Comment #613 - Posted by: chris m at December 13, 2008 8:14 AM

M/22/5'9"/150#

50 squats
4/4 PU/Dips
95# HPC, 10 reps

time: 7:30

Comment #614 - Posted by: Keith D X-Fit Pittsburgh at December 13, 2008 8:19 AM

C-
SQ w/o ball
MU's 5-2
HPC 95#
7:55

Comment #615 - Posted by: Jeff & Charity @ CFSnohomish at December 13, 2008 8:22 AM

M/37/6'/171#

50 sq
3/3 PU/Dips
95# hang power clean x 10

29:30

First WOD after long bout with a bad cold. Ugh.

Comment #616 - Posted by: Ari S at December 13, 2008 8:36 AM

24/m/193
8:26pr

Comment #617 - Posted by: Jesse at December 13, 2008 8:36 AM

29:00

HPC were kicking my ass. Bumped weight down after first set to 95 to keep moving and burn out the muscles.

Comment #618 - Posted by: Ben (71", 200#) at December 13, 2008 9:56 AM

m/20/180/6'0

as rx'd 12:42 -- pr by like 11 minutes

Comment #619 - Posted by: maguid at December 13, 2008 9:57 AM

As Rx'd - first time for this workout

16:14

Comment #620 - Posted by: Michael m/46/5'9"/175 at December 13, 2008 10:24 AM

17:50. Subbed 21 pull-ups and dips for muscle-ups.

Comment #621 - Posted by: morisong at December 13, 2008 10:26 AM

M/52/5'8" 141

CFWU x 3
3 Rds
50 Squats
21 PU/Dips
10 HPC 100,105,110

19:57

Comment #622 - Posted by: Ssscaler at December 13, 2008 10:34 AM

Age 53/BW 245# "NASTY GIRLS". Subbed 21 dive bombers/21 dips for muscle ups (each round and hang cleans @ 105# (broken sets of 7/7/7 = 26:12.

Comment #623 - Posted by: Stan K at December 13, 2008 10:43 AM

M/29/158

12:29 with kipping bar MUs.

-D.

Comment #624 - Posted by: Dan Silver at December 13, 2008 11:48 AM

Done on Dec 11th
M/172/5"11"
Squats done to 12 inch box
MU's not full extension (accidentally did 10 the first round)
14:11

Comment #625 - Posted by: Neil in Lakeland, Florida. at December 13, 2008 12:24 PM

7:00 ~ 7:30 is best w/ 3/3 pull ups/dips. gonna try muscle ups. prepared for >30 mins workout.

Comment #626 - Posted by: jay at December 13, 2008 12:38 PM

First WOD in 2 weeks and man it shows.

3 rounds for time:
50 squats
14 pullups, 14 dips
135# Hanging Power Clean x10

22:15

Comment #627 - Posted by: JrJordan at December 13, 2008 12:39 PM

22:00 min

subed 3 PU and 3Pullups for one muscle up!!

very nice workout

Comment #628 - Posted by: NilsGermany at December 13, 2008 12:40 PM

35/M/170

As Rx'd: 10:20

Comment #629 - Posted by: x66F at December 13, 2008 12:47 PM

As Rx'd except: did pull ups and did 95lb cleans

14:40

M/25/159

Comment #630 - Posted by: Joshua at December 13, 2008 1:05 PM

Subbed 21 pullups/21 dips for the MUs.

Time: 12:11

Comment #631 - Posted by: Tap 41/M/175 at December 13, 2008 1:15 PM

First "Date" with the Nasties:

Not as RX: (115LB PC's & 3xPU & 1xRingDips for the MU's)

Time ~ 16:07

Comment #632 - Posted by: Greg/48/70"/210/3/17/08 at December 13, 2008 1:22 PM

As Rx'd 8:00

Comment #633 - Posted by: NaXx-M/33/5'6"/168-CrossFit-HR/Langley AFB CrossFit at December 13, 2008 2:05 PM

3 pullups and 3 dips for the muscle ups

last set of cleans killed me

18:09...not happy with my time

Comment #634 - Posted by: themken at December 13, 2008 2:06 PM

~9:30 @ 90%

Comment #635 - Posted by: rawhide at December 13, 2008 2:10 PM

2 rds complete
sub'd 21 pullups and 21 ring dips
sub'd 45# DB HC
14 minutes

Comment #636 - Posted by: Chris R at December 13, 2008 2:18 PM

subbed:
20 air squats
10 strict pullups
10 strict bar dips
5 powercleans w/185lbs
3 rounds

17:30

Vance

Comment #637 - Posted by: Vance/27/M/5'10/228lbs at December 13, 2008 2:20 PM

34m/188/5'10"

scaled 115# for the cleans. Will do RX next time.

10:21

Comment #638 - Posted by: Troy T at December 13, 2008 2:47 PM

M/37/6'1"/185

3 rounds of:
50 squats
7 assisted muscle-ups
10 135# hc's

6:33

Comment #639 - Posted by: Gunnar at December 13, 2008 3:38 PM

11:00
jumping MU's (bar)

Comment #640 - Posted by: SMM M/36/6'/190 at December 13, 2008 3:48 PM

29 yom 225# 6'1"
as rx'd
18:07
holy muscle up hurt!

Comment #641 - Posted by: Kuna at December 13, 2008 3:51 PM

sub'd 3 dips and 3 pull ups for the muscle ups

as rx'd 14:58

Comment #642 - Posted by: scubasteve 37 170 at December 13, 2008 4:48 PM

CHK and KS did not do cleans b/c did deadlifts on same day, and wanted to make sure back is getting better.
CHK: subbed 21 dips and pullups 15:25
KS: subbed 14 dips and pullups each time: 18:05

Comment #643 - Posted by: chking at December 13, 2008 5:10 PM

Warm up: single unders, double unders, OH squats, front squats, cleans w/ bar.

Sub'd 21 pull ups/21 dips for 7 Mu's

WOD: 16:50

Grip killed me from pull ups to cleans. All sets of cleans were broken into 2-5 reps.

Comment #644 - Posted by: Honcho M/30/5'10"/180 at December 13, 2008 5:15 PM

M 30 6'2" 185

as Rx'd:

9:00 flat (PR)

last time was 12:27

got first two sets of MU's unbroken.. and last with 5.. pretty happy.

Comment #645 - Posted by: Wags at December 13, 2008 5:23 PM

'Nasty Girls' done 12/12/08

57/M/195
24:52 Sub Jumping MU's (bottom of rings at middle of forehead), HPC@115

Comment #646 - Posted by: Dave and Belinda at December 13, 2008 5:29 PM

Sub'd 75lbs for cleans

22:30

Comment #647 - Posted by: Marc_edm at December 13, 2008 5:36 PM


M/35/170
12:00
NO CHALK SLIPPED ON LAST FEW M-UPS COST ME 30 SECS.

Comment #648 - Posted by: EJ at December 13, 2008 5:48 PM

M/35/190/6'1'"

First time doing this WOD. Got the Fran cough.
as rx'd
7:34

Comment #649 - Posted by: tankrtom at December 13, 2008 6:50 PM

M/22/211/72"
2 pullups + 1 jumping muscle up + 1 ring dip = 1 muscle up
21:40

Comment #650 - Posted by: Goose at December 13, 2008 8:53 PM

M/30/5'9"/165

As rx'd

20:08

Comment #651 - Posted by: Antun Karlovac at December 13, 2008 9:29 PM

m/22/6'2/170

first time, scaled to brandx's pack:

18:43


awesome workout, killed my traps!

Comment #652 - Posted by: Ollie_LondonUK at December 14, 2008 1:24 AM

12:00

I rock son!

Comment #653 - Posted by: Cam at December 14, 2008 3:04 AM

12:00

I rock son!

Comment #654 - Posted by: Stone at December 14, 2008 3:05 AM

3 pu/3 dips=1 mu
27:30

Comment #655 - Posted by: robr526 at December 14, 2008 9:30 AM

31/m/190

as rx'd

11:20

Comment #656 - Posted by: MWade at December 14, 2008 10:34 AM

F/28/170cm/56kg

Kneeling MU
40kg Power Clean

15:18min

Comment #657 - Posted by: Alenka at December 14, 2008 12:26 PM

M/32/170
Rx'd : 10m36s

Comment #658 - Posted by: GPerron at December 14, 2008 1:31 PM


18:40.

2 seconds better than last time, but as Rx'd this time. Last time was 115 lbs and jumping MUs.

Comment #659 - Posted by: Nick Wise at December 14, 2008 2:45 PM

M/45/6'/190

16:31 seconds
knew it would be hard.

Comment #660 - Posted by: Chason at December 14, 2008 6:02 PM

12:24 assisted M.U.

Comment #661 - Posted by: luca z. at December 14, 2008 6:22 PM

47 - 6' - 210#

As RX'd

10:14

Comment #662 - Posted by: wtp at December 14, 2008 6:32 PM

19:27

Comment #663 - Posted by: Eric at December 14, 2008 6:44 PM

subbed 21 pull ups and 21 dips

19:27

Comment #664 - Posted by: Eric at December 14, 2008 6:46 PM

subbed 3x (7 pull ups and 7 dips)

20:05

Comment #665 - Posted by: Ross/AUS at December 15, 2008 1:56 AM

subbed 4pu+4dips for 1mu

three rounds of:

50squats
14pu+14dips
14pu+14dips
10hang power cleans

time:27:52

Comment #666 - Posted by: cesar_m/28/176/77 at December 15, 2008 5:37 AM

jumping mu's, rings 3" above head.
otherwise as rx'd

10:24

Comment #667 - Posted by: mtvet/44/m/6'/210 at December 15, 2008 7:13 AM

3 rounds for time of:
30 Squats
10 Pull ups on gravitron 45-75lbs
10 dips on gravitron 45-75lbs
95 pound Hang power cleans, 10 reps

13:00

Comment #668 - Posted by: Adam D Moore at December 15, 2008 7:20 AM

20:13 with pushups and pullups, and 20kg dumbbells

Comment #669 - Posted by: vswe at December 15, 2008 8:22 AM

18:15

Subbed 3:1 pullups and dips for muscleups and used 95lbs for hang clean

Comment #670 - Posted by: MJS at December 15, 2008 8:29 AM

subbed 4/4 for Mu's:

18:31

Comment #671 - Posted by: KB M/22/5'10"/195# at December 15, 2008 9:38 AM

WOD: 13:27 50y/m/11 st/70"

Comment #672 - Posted by: Rebar at December 15, 2008 9:57 AM

10:38. Assisted M/Ups. Did 2 HCs w/135, finished set w/105. Remaining 2 sets were w/115. Future nasty girl...do the weight.

Comment #673 - Posted by: Xman at December 15, 2008 11:00 AM

As rx'd

5.31

50s PB, can't see me catching Speal though ;-)

Comment #674 - Posted by: Leon R at December 15, 2008 11:40 AM

26:35

(3 DIPS + 3 PULL UPS = 1 MUSCLE UP)

Comment #675 - Posted by: t4r4o4y4 at December 15, 2008 11:44 AM

21:00.
3 dips and 3 pullups = 1 muscle up

Comment #676 - Posted by: cdandoy at December 15, 2008 1:08 PM

F/28/170cm/56kg

Kneeling MU
40kg Power Clean

15:18min

Comment #677 - Posted by: Alenka at December 15, 2008 1:10 PM

18:38

Comment #678 - Posted by: bma at December 15, 2008 1:10 PM

m/22/215

subbed 115# for 135# HPC
sub for dips: 1st rnd: 3 pu's 3 dips, 2nd rnd: 3 jumping pu's 3 dips, 3rd rnd: 3 jumping pu's 3 push-ups

~22 min

Comment #679 - Posted by: bigdub at December 15, 2008 1:30 PM

Porch: 27:58

Comment #680 - Posted by: Doc Mock at December 15, 2008 1:59 PM

sub pull & pushups X4 for MU 15:28 50/28/28/10 35+15/28/28/5+3+2 35+15/16+5/16+5/5+3+2

Comment #681 - Posted by: eli_luvs_pain at December 15, 2008 2:01 PM

17 m 210
50 squats
14 dips
14 pullups
135 lift
3x

10.19

Comment #682 - Posted by: Peter at December 15, 2008 3:11 PM

17 m 210
50 squats
14 dips
14 pullups
135 lift
3x

10.19

Comment #683 - Posted by: Peter at December 15, 2008 3:12 PM

50 squats
15 ring pullups
20 45# barbell tri extentions
15 1.5 pd kettlebell swings

3 rds for time:

10:53

had to modify...shoulder still bothersome!

Comment #684 - Posted by: al deezy [31/m/145] at December 15, 2008 4:35 PM

sub pull ups/dips 3:3 for MU

as Rx'd

20:20; 30 seconds slower than last time; just not feeling it today

Comment #685 - Posted by: Brad 33/M/210/74" at December 15, 2008 4:53 PM

round 1
50 squats
pullups 20@8ast 15@10ast
dips 15 6@10ast

round 2
50 squat
pullups 10@8 ast 5@10 ast 20@12
dips 21@10 ast

round 3
50 squat
pullups 16@10 ast 19@12 ast
dips 21@10 ast

40:43

Comment #686 - Posted by: pgsponge at December 15, 2008 5:14 PM

forgot the 95lb hangcleans

Comment #687 - Posted by: pgsponge at December 15, 2008 5:15 PM

M 35/224

sub deadhang pullups to sternal notch/ full depth ring dips
1:1
at Station 16

7:21

Comment #688 - Posted by: S.Seumae at December 15, 2008 5:43 PM

13:31 (PR)

Comment #689 - Posted by: stinker [26/m/160#] at December 15, 2008 5:57 PM

cfwux3
burgwux2

nasty girls
3 rds
50sqts
subbed 3:1 pullup/dips for muscle ups
did 3 pullups then 3 dips, repeat 7 times
10 - 135# hang PC

20:38


Comment #690 - Posted by: marty c 45/m/240 at December 15, 2008 6:37 PM

Did it in 8:02

Comment #691 - Posted by: John B at December 15, 2008 7:06 PM

3 rounds:

50 squats
28 jumping dips
28 jumping pull-ups
60 kgs. hang power cleans

19:58

Comment #692 - Posted by: Dave in Munich at December 16, 2008 4:37 AM

M/27/5'11/159

Nasty g's @ 128pounds and every MU=2pullups/3dips: 26:35

Comment #693 - Posted by: Ian - Busan South Korea at December 16, 2008 5:21 AM

as rx'd, but subbed 4 pullups/4 dips for each MU. 19:32

Comment #694 - Posted by: Dave at December 16, 2008 5:44 AM

29/m/215

as rx'd 23:05

Comment #695 - Posted by: CAM at December 16, 2008 9:41 AM

After Rest Day
7:27
Next time do 5rds.
Need to work on grip strength.

Comment #696 - Posted by: SAJ 175/m/30/cf Coastal at December 16, 2008 10:08 AM

14:36 w/ a little cheating on mu's

Comment #697 - Posted by: Dalton at December 16, 2008 10:35 AM

MU sub: 3 of each
sub'd body 5 body weight back squats for air squats

15 minutes.

Comment #698 - Posted by: Will C at December 16, 2008 1:00 PM

10.29
95#; 7/7 PUs/Dips with 40# assist to relieve shoulder; 50 squats

Last time: 10.29 - 30 squats, 10/10 Pus/Dips, 85 lb hang clan

Comment #699 - Posted by: Jon - 40/M/165/5'11" xfit since 6/08 at December 16, 2008 2:07 PM

47/m/184
3 pulls 3 dips = 1 MU
31:56

Comment #700 - Posted by: Zim at December 16, 2008 3:42 PM

M/36/145

@ home, as rx'd, 12:49, PR by 1:02


Comment #701 - Posted by: Mad Max at December 16, 2008 3:53 PM

3 rounds for time of:
50 Squats
14 dips/7 pullups
115 pound Hang power cleans, 10 reps
14:33

Comment #702 - Posted by: homerba at December 16, 2008 7:38 PM

scaled to 3 rds of:
50 squats
14 pull-ups
14 bench dips
10 75lb HPC

20:08

Comment #703 - Posted by: heazza at December 17, 2008 4:44 AM

as rx'd

14:03

all MU's were unassisted

last time 13:11 (but all MU's were assisted by slight leg kick)

Comment #704 - Posted by: rowcoach at December 17, 2008 4:47 AM

m/41/209

9:46

2:39,3:12,3:54

Comment #705 - Posted by: bearcat at December 17, 2008 6:36 AM

75# on the hang cleans. 3:1 pull-up/dip sub on the MUs.

15:42

Comment #706 - Posted by: Erica F/29/5'9"/155 at December 17, 2008 2:37 PM

50 squats
21 pull ups
21 push ups
50kg cleans

16 mins 28 - a 7 minute improvement on last time

will do dips and 60 kg cleans next time

Comment #707 - Posted by: nick m/37/6ft/185 at December 17, 2008 2:53 PM

m/36/6'4"/97kg

15:57

Subbed muscleups 3:1 with chinups & dips

Comment #708 - Posted by: JT at December 17, 2008 3:25 PM

14:43
subbed jumping muscles ups

Comment #709 - Posted by: mws at December 17, 2008 3:44 PM

warmup and day 27 of burpees

16:38

3 sets of
50 squats
10 jumping muscle-ups
10 125lbs hang clean

Comment #710 - Posted by: doron at December 17, 2008 9:45 PM

14:23 had to do jumping muscle-ups

Comment #711 - Posted by: BB428 at December 18, 2008 7:00 AM

3:1 pullup/dips per MU

all else as rx'd

15:29

Comment #712 - Posted by: MikeyPaul - m/27/5.8/174 at December 18, 2008 8:52 AM

22/m/165

5:10 (PR)

I laughed out loud when I saw Speal's 4:44. Insane!

Comment #713 - Posted by: Max at December 18, 2008 11:32 AM

3X
50 squats
15 mu from sitting legs extended
15 115 hang power clean
20.13

Comment #714 - Posted by: footdoc at December 18, 2008 1:17 PM

Well, I hoped to break 10 minutes. That sure as hell didn't happen...
as RX'D for the first time
18:47

My muscle-ups were blowing...next time

Comment #715 - Posted by: soccerman m/23/180/6' at December 18, 2008 9:27 PM

17:54

Comment #716 - Posted by: enovak at December 18, 2008 11:54 PM

41m, 72/220

sub 3 x p/u-dip for 1 x Muscle-up

time 15:03

Comment #717 - Posted by: will h at December 19, 2008 2:30 AM

CFWU

Replaced muscle ups with 3,3 pullups, dips

19:55

Comment #718 - Posted by: Karsk (55YO M 5'9" 180 lbs) at December 19, 2008 8:14 AM

Me: 42yo/M/5'10"/173lbs/10%BF

Warm Up: Greg A's Warm Up 10 reps per exercise.

WOD: Nasty Girls: 15:43

Did bar muscle ups, I'm traveling and I did not have my rings with me.

Cooldown: Climbed all over the basketball court at LA Fitless.

Have Fun, Train Hard,

Billy
Olympic Crossfit

Comment #719 - Posted by: Billy at December 19, 2008 11:01 AM

BW 170

As rx'd- 8:06

Grip failure at end on HPC's

Comment #720 - Posted by: bg0731 at December 19, 2008 1:10 PM

m/35/5'9/176

CFWU-3. Reg 1st round. 12 pushups, no dips 2nd. 4 HSPU 3rd, no dips. Superman. Burgener.

12:18
Kneeling MUs
Squats better w/pulling shoulders back & exploding chest.
8/8: 14:55 - jumping MUs
1/25: 19:00 pullups & ring dips

Comment #721 - Posted by: jrm at December 19, 2008 7:54 PM

12:40
For MUs, subbed 7 explosive false-grip pull-ups followed by 7 dips from above the bar

Comment #722 - Posted by: Josh Uri 31/M/6'2"/195 at December 20, 2008 4:17 AM

M/52/6'/180

Substitute 3 each Pull Ups and Dips for Muscle ups

11:30

Comment #723 - Posted by: David Miklos at December 20, 2008 10:41 AM

CFWUx3
-sub'd 21 dips (80 assist)/21 reg pull-ups
-sub'd 115-lb hang power cleans
21:14

Comment #724 - Posted by: bcb373 at December 20, 2008 10:45 AM

28/m/185

as rx'd: 9:14 (PR)

Comment #725 - Posted by: MoGreene at December 20, 2008 11:35 AM

as rx'd 1140

Comment #726 - Posted by: skichiiwa at December 20, 2008 12:19 PM

50k hpc. 12:27mins. Last time 10:08.

This time I was assisted by my 7 and 4 year old daughters which may have had something to do with the timings!

Comment #727 - Posted by: BarryT at December 20, 2008 11:47 PM

724
Hell Ya!

Comment #728 - Posted by: Mark at December 21, 2008 5:48 PM

26m/5'10"/164
As RX'd 9:46

Comment #729 - Posted by: JTB at December 21, 2008 11:09 PM

MAWL

M - 15:49. Subbed rowing MU from CFJ 200803, 115lbs. for cleans.

Comment #730 - Posted by: MAWL at December 23, 2008 6:13 AM

As RX'd 12:21. Faster than last time.

Comment #731 - Posted by: MRB at December 23, 2008 12:30 PM

CFWU- minus pu's and squats
21 pu's and 40lb hpc's
18:27

Comment #732 - Posted by: verve at December 23, 2008 3:29 PM

as rex'd

8.15

1 minute faster then last time.. :)

still got work to do with this one!

Comment #733 - Posted by: onefinesuri at December 24, 2008 5:17 AM

as rx'd:

19.24

Comment #734 - Posted by: Zeb G at December 29, 2008 9:26 AM

subbed 115lb hpc
14:40

Comment #735 - Posted by: Reid Weber at December 29, 2008 4:10 PM

Jeff @ home
squats to ball
1st 2 rnds of MU unbroken. Last round 4 unbroken then 3 singles.

6:04

Comment #736 - Posted by: Jeff & Charity @ CFSnohomish at December 30, 2008 1:20 PM

44/m/165

sub 28 PU/28 dips

20:10

uggghhh, almost 2 min off PR. The holidays are not good for me.

Comment #737 - Posted by: moglee at January 1, 2009 3:40 PM

as Rx'd

12:30

Wow, taping up those Rogue Rings made a HUGE difference in the muscle ups...

Comment #738 - Posted by: MikeM at January 6, 2009 5:22 AM

AS Rx'd

9:50 PR!

Comment #739 - Posted by: *Oliver AA* at January 8, 2009 12:06 PM

cfwu x 1
wod
50 squats
mu's from seated position, 7 ring dips/7 pu's
135# hang power clean
28:21

Comment #740 - Posted by: kcm at January 8, 2009 5:27 PM

8:28 as rx'd
2nd wod back from being sick and am still def. feeling it in the chest

Comment #741 - Posted by: Bman19 at January 11, 2009 3:34 PM

000000000000000000000000
30/m/165/5'6"
11:50
As RX'd

Comment #742 - Posted by: ac at January 12, 2009 5:33 PM

Jennie: 27 F 165# 5'9"
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups (bench assisted)
95 pound Hang power cleans, 10 reps

Time= 9:13

Comment #743 - Posted by: Jennielee at January 22, 2009 2:31 PM

m/24/74"/205#

14:45 at rx

Comment #744 - Posted by: mark at January 29, 2009 5:31 AM

35M178

subd 21 pu, 21 bar dips
25:40

T
27 mins

35F123
50#
12 mins. Much more weight next time ;-)

Comment #745 - Posted by: jmcneal at January 31, 2009 4:25 PM

M/31/6'/178

17'04"

subbed MU by
4PU and 4 Dips

Comment #746 - Posted by: Razvan Mircea at February 5, 2009 9:56 PM

Pack scaling:
50 squat
10 jumping muscle ups
10 95# hpc
X3

12:29

Comment #747 - Posted by: Mike D. at June 15, 2009 12:29 PM

m/5'9"/160

First time 9:40 as perscribed

Comment #748 - Posted by: chad hobbs at June 15, 2009 8:53 PM

16:10
ASSISTED mu Probably could have done them harder.
115 hpc
18
scaled
165 hpc

Comment #749 - Posted by: mojo at June 16, 2009 4:40 AM

18:10
Did ok but should be able to do in less than 16 minutes.

Comment #750 - Posted by: Grant at June 16, 2009 1:40 PM

m/5'10"/200. 15:40 with jumping mu's. Need to pick it up.

Comment #751 - Posted by: Joe F at June 16, 2009 5:05 PM

Sub'd in full power cleans for HPC. 16:19.

Comment #752 - Posted by: Mike Honcho M/30/5'10"/180 at July 1, 2009 5:46 AM

3 rounds for time of:
50 Squats
14 pull ups, 14 dips (continuing left shoulder injury)
135 pound Hang power cleans, 10 reps

10:31... Dunno how this compares to;

Last time;
Subbed:
4X pull ups & 4X dips for muscle ups
95# for hang power cleans

Time: 7:18

Comment #753 - Posted by: coyo at July 1, 2012 12:18 PM
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