love this

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

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

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

Hell yeah!

first time for this one. I'm excited

Dip, Drive, Press

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

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!

move out and draw fire

JJ... wtf?

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

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.

#13 Check the FAQ
<<<

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

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

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?

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

#10, JJ

Totally agree

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

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

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

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

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

#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

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!

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?

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

+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

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.

"It aint no fun unless we all get some"

#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.

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.

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!!!!!!!!!

love this WOD

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

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

#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

Are these squats body weight?

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

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

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

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

#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.

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

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

19:56min.

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.

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!

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.

#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

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!

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.

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.

Aw, this is gonna suck.

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

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!

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

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!

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

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

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.

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

As rx'd
9.39mins

Jason - nice time. my turn tomorrow

-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

6:59

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

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.

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!

M/34/185

as rx'd

8:15

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

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

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

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!

8:05, bar muscle-ups

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

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.

38/m/240

subbed 4pull ups 4 dips for 1 muscle up

25:25

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.

M/39/175/6'

As Rx'd 12:17

Where can I meet the girl on the left?

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

27/6'8"/220

15:08 jumping MU

m/39/6/233

2 pu/ 2 dip per mu

@25 min

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

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

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

m/41/6'/210

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

21:16

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

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.

m/31/5'9"/167

subbed 3:1 pull ups + dips for muscle ups

20:58 (PR by 3:41)

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!

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

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

213

27:22

3x3 sub for mu

85 on gravitron

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

M/30/5'10"/215

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

18:41 (pr)

M/27/218

subbed 3/3

22'53

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

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

As Rx'd 14:36

#56 JJ

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

Enjoy Nasty girls! I did.

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.

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

bw 165

subbed 3/3 for each muscle up

11:09

M/32/5'10"/160

sub'd 4:1 and 115# on cleans

26:26

M/29/160

Subbed 4 pull-ups/4 dips per MU

17:59

As Rx'ed 17:12

Was much kinder than McFlurry that is for sure

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

BW 173

As rx'd

6:59

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

29/M/180

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

17:34

WHEW, my arms are still shaking!

Subbed 95# on Cleans
8:41

Nasty WOD

33/F/5'10"/150

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

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

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.

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

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

M/22/165

as rxd 7:26

Lowcountry Crossfit!

M/21/6'0"/165lbs

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

15:52

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

Hello "Nasty girls"

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

19.50

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.

As Rx'd

12:12 Yeehaw

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.

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!

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!

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.

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...

m/39/6'3"/200

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

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

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.

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

21:36

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

#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.

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

M/56/160

15:13 as Rx'd.

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.

subbed jumping Muscle-Ups

time: 12:17

M/29/6'1/200 CDN

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

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

Nasty Girls, as Rx'd

6:25 (PR)

m/42/175

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

time

6:14

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

Subbed pullups & dips x3 for muscle ups
20:28

9min 48sec

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.

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.

Bwt: 140

As Rx'd

4:44 (pr)

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

m/41/162/6'

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

20:15

34/M/190/6'

As Rx'd

7:58 pr

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

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

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

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

24.34

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

24.34

Subbed muscle ups on trx with feet propped

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

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.

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! :)

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

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

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

Time: 7:18

BW still over 200 :(

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

10:31

45/m/154#

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

Aren't bar MUs harder than rings?

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#.

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

12:25

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

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.

m/37/76/200

Sub'd 3+3 for MUs.

17:20

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

M/25/135/5'11"

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

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

As Rx'd:17:36

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

Look forward to getting another crack at this.

with 3/3 for mu

18:45

man that sucks!!

6:24 rx'd

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

M/23/6'/165

Sub'd jumping MUs and 95# HPCs

Time - 16:37

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

as rx'd 13:30

29/m/64kg

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

Time 17:20

First time doing nasty girls.

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.

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

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

33/m/210/6'5"

sub: 3:1 pu/dips for mu

19:02

25/m/173/5'7"

18:16

Sub 3:1 pu/dips for mu.

12:09, new PR at st. 5

As Rx'd
13:18

scaled to 115 lb.

all others as RX

16:08

"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

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!

1st week doing WOD's

23:15

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

10:59 (sub 3x jpu/dips)

m/20/5'10/176

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

30m/175

7:48 as rx'd (pr)

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

38/m/5'11/163

25 step jumps
sn: 6x1 108#

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

19:23

Squats as rx
1x pu/dips
135lbs

As rx'd

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

Total time: 15.48

Enjoyed that a lot.

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.....

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

Mod: used 155lb for hang power cleans.

13:04

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

m/28/192/6'1

3 rounds

50 squats
21 pullups
21 dips
10 hanging power clean

15:13

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.

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!!

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

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

34yom/170/6'

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

31yof/126/5'6"

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

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

15:22

m/190/28/6'3"

11:45
pr by 1:14

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.

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!

Speal.... WTF
Unreal. 4:44

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

m/28/180

subbed 21 pull-ups 21 dips each round

11:49

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.

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

SUB 3x pu & dips
SUB 95# hpc

20:47
previous 23:23

M/39/150

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

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

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

11:05

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.

Rx 10:35

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!

16.25

sub 3 pu 3 dips for mu

29/m/180

rx'd 10:30

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

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

19:13

Bar Muscle ups...feeling good!

Aloha,

Jordan

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.

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

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

11:48

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).

m/33/165

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

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

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

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."

subbed pull ups and dips for MU 4:1

16:14

14:02

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

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.

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

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!

as rx'd

TOTAL TIME: 7:10

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

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.

32/180/m

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

#240 Yea 4:44. Man or machine?

subbed 21 dead hangs and 21 dips for muscleups each rd

squats, power cleans as rxd

11:30

7:11

38m/6/183

wod as rx'd since 5/22/08

8:11

M/28/5'10"/165

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

7:59

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

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!!!

48/m/190

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

Oh yeah sorry 19:09 on those dirty girls

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

32/m/165

cfwu x2

subbed 21x pull-ups and dips for mu

18:32 1st time doing the wod

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

M/31/170 5'7"

19:30

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

Subbed 21 pu/dip for MU

17:33

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!

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

As rx'd with bar muscle ups:

11:30

That was fun.

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")

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

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

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.

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

23:45

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

M 34/145/5'7"

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

As rxed
muscle ups getting better....alittle

30:00

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

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

as rxd
18:56

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

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

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

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.

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!

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

as rx'd 12:33

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

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

13:46 PR on time and weight

on 8/29 did 21:35 at 95#

M/40/5'6"/165

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

Cleaned 115lbs

TIME: 19:47

OPT ,in the hizouse!!!

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

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

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"

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)

m/40/6'0"/194

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

12:12

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.

21/m/160

As rx'd 11:40

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

Bwt: 156.5

As Rx'd: 14:25 (PR)

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

#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.

as rx'd:

12:50 mins.

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

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

"nasty girls"

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

17:27

M/24/5'11"/165

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

15:55

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.

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

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!!!

scaled to 94#
13:14

29 yom, 180 lbs

15:10 (pr)

4 pullups/4 ring dips per mu

substituted 3 PU + 3 Dips for each MU
________________________________________

25:34

30/m/5'11"/200

As Rx'd

9:48 (PR)

old PR was 11:53

16:48 as rx'd

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

22:45

Subbed/ Scaled - HSPU for Muscle Ups

12:17

Jacked up wrist. Botched some cleans

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.

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.

28/m/181

As rx'd
11:51(pr)

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

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

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.

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

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.

7:14 as rx'd (PR)

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

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...

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

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

19:09

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

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

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.

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"

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

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#).

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

correction 11:29

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)

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

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.

sub 21 pullups & bar dips for MU

16:10

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

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

as rx'd 10:51

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.

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

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

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

Time: 10:10

800 m
59 sits
50 back ext

19:26

CFB WOD from Saturday make up

Semper Fidelis and God Bless

as rx'd:

8:11

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

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.

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

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

18:45

Previous Time: 20:15

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 !!

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

holy cow # 341 - 2 WODS !!!

That's AWESOME !!

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!!!!!!!!

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!

“Nasty Girls”
11:52

Scaled up to 155# HPC

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

20/m/6'2"/195 lbs

As Rx'd:
13:50

15:02

3:1 Pu/Dip:MU

22/M/6'1"/215

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

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

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).

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.

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

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.

Scott #252:

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

M/24/6'2"/175

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

25:04

M/23/6'1"/180

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

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

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

15:22

On CF Reno this week,
CFWU

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

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.

13:02 Rx

m/27/203/6'

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

subbed 3 pullups and 3 dips for muscle ups

15:50

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!

40/M/154

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

29/f/115

20:24

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

still not 100% better

7:23

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

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

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

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

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.

37:6'2"/196

Time: 9:45 ad rx'd

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

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

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.

F/34/5'4"/120

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

9:43

F/38/143ish/5'4"

Day 3 of Starting Strength

Bwt 194

as rx'd 18:08

15:27

3:1 pullup/dip for MU

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

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

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.

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

36 y/o male, 68", 149"

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

time 13:14

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

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

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.

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

115# HPC & Muscle-ups

Time: 11:34

12:10

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

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.

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.

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

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

20:25

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

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

my mistake...I actually weigh 163

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!

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.

41 M 190#

9:40

jumping MU's still working on it.

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.

subbed 14 ring pullups, 21 dips
no bar so used broom

14:04

brilliant idea - take advantage of nap time!

Subbed 4/4 pullups/ring dips
otherwise as Rx'd
28:56 (lame)

Oh, yeah. Time was 25:19. Doh!

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.

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!

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

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

as rx'd 21:23

3 mu's and then pu's and dips. 115lbs 11:20

As rx'd: 15:03

I was mad, but after consulting my records it is a pr by almost a minute.

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.

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

33/F/128

3 rounds:

50 squats
14 pull ups and dips
65 pounds hang power cleans-10

12:56.... oh, my legs!

Ron #401:

Your call, man. It's you vs. you!

Nasty Girls
1st round 4 MU, rest subbed 3pu/3dips
all rest as rx'd
15:20

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.

M/275/6'3/28

3 rounds
50 squats
7 pullups
7 dips
135# Hang cleans 10 reps

8:44 (new pr)

speal, you are just sick! great job you badass!

Sub'd 3pull-ups/3rings push-ups per MU
Otherwise as Rx'd

14:54

95#HPCs feel extremely difficult today!

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.

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.

22.m.135.65"

as rx'd
11:29

Last Time:
13:46

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

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 ~

m/47/183

scaled mu
rnd 1 = 6
rnd 2 = 4
rnd 3 = 4

13:21

"Nasty Girls"

Omar 8:15
Mark 8:54
Vanessa 9:59
Laura 10:56
Kevin 14:15

"Get ya mind right"

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.

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

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

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

No PU bar or rings... subbed 3 rows and dips/1 MU

16:02

Also used 150# for hang cleans just b/c.

13:45 Subbed 110 lbs

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

that was hard!
I subbed 28 pullups and 28 jumping muscleups for the muscleups. bar at 5'6"
33 min

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

13:02 Subbed 3/3 pull-ups/dips for MU

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!

M/19/5'8"/150lbs

WOD as rx'd: 15:29

subbed 3/3 pull up dip for mu's
subbed 95lbs for hpc's
16:36

WOD as rx'd:

13:34

chief

1558

12 pull ups / 21 dips

your turn

as rx'd first time with the 'nasty girls', ate late and almost brought on the pukie!

great workout though 11:26

m/48/176

2 rounds + 50 squats 13:17

had to cut this short...

Did bar muscle ups
11:20

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.

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.

as rx'd
60kg bar
bar muscle ups
12:22

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.

as rx'd
60kg bar
bar muscle ups
11:43

as rx'd
60kg bar
assisted bar muscle ups
9:48
3...2...1... OUCH!
thomoasana

as rx'd
60kg bar
assisted bar muscle ups
9:48
3...2...1... OUCH!

M/24/5'10"/145

081211: 13:47 (Rx'd)

080829: 35:12 (Not Rx'd)

CFWU x 3
as rx'd
8:04
6'1 207

m/33/6'/182#
had to skip the cleans cuz of shoulder pain. sub'd 3 pullups/dips per MU.

22:00

m/33/6'/182#
had to skip the cleans cuz of shoulder pain. sub'd 3 pullups/dips per MU.

22:00

Rx'd

10:07.

ouch.

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

First time I've done NG as RX!

18:26

CrossFit is so bad ass!

M/33/6'7"/200lb

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

M/31/5'7/178
As rx'd
7:59
Blasted this. Beat my old pr by more than 1:30.

17:47, 65lbs, sub 2 pullups/3 dips per muscle up

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

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.

m/43yo/225lbs/6'4"

subbed 3pu/3dip = 1 mu

22:30

As rx'd---

13:36

Rds unbroken except last one of HPC's, broken into 5/5.

what kind I sub for the muscle ups? please help

I did the squats, 21 dips and pu's, and the cleans.

Time - 19:20

Cynthiaj, feel free to quote me any time!

-jj

10:47 assisted MU/120#HC

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.

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

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

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.

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.

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!

3 rounds: 50 squats/14PU and Dips/135lb HPC

19:27

as rx'd 10:53

M/43/180/70"

sub pull ups/dips x3 for muscle ups

13:02

Sub 3:1 PU/Dips to MUs

Did first five reps on power cleans with 135 - went down to 115 for rest

21:30

"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

M/19/5'11"/160

115 pound hang power cleans

16:55

9:58

bent elbows at the bottom of the MU,

15:53
Sub'd 3:1 Pullups/Dips
Sub'd 95# Cleans (my cleans are weaaaak)
Very rough, but fun workout

I was aiming for a sub 10...
And I got it!
As rx'd: 9:56

33/m/165

sub'd 3 and 3 for mu and 115 for cleans stop watch stopped sometime in the middle.

9.10
as Rxed

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

Subbed 4:1 on muscle-ups.

41:52

12.12

Modified to:

3 rounds for time of:
50 Squats
7 Bar Muscle-ups
115# Hang Power Clean, 10 reps

Time: 11:43 minutes

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)

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

M/23/152 GregAwu

3x
50 squats
10 bar-MUs
10 HPC (135#)

14:05

26/M/6'2"/205

Subbed 3:1 pullups/dips for MUs

20:20, PR by 2:40!

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

Still injured.

10 rounds for time of:

185 lb. Front Squat, 6 reps
15 GHD Sit-ups

Time: 23:13

That was not fun.

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.

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)

sub'd 3 pull-up/dip for MU and 15 HPC instead of 10:

19:04

As Rx'd 12:41 1st time....Next time I'm going for sub 10

First time as Rx'd

12:34

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

19/m/205
sub 3:1 pu/dip for mu
12:24

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!

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!!

M/32/155/5´10"

12:48 as rx´d, PR with over seven minutes.

cfwux3 less squats, light dips/PU
sub 2:1 PU/Dip for MU
21:42

30/M/77kg

As Rx'd
13:50

13:04 as Rx'd

Felt pretty good about this today. Last two muscle ups killed me. Took about 3 minutes or more.

49/m/140
sub pullups and dips
sub 115 clean

13:57

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.

please stop posting pictures of such beautiful girls it's very distracting, I'm trying to work out here:)

CFWU2

As Rx'd
13:26 PR

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.

with excitement

50 Squats
Subs 21 dead chins and 21 ring dips for 7 m/u
135 pound (61kg) Hang power cleans, 10 reps

tough one

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

#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.

m/20/6'0"/161

Subbed jumping pull ups and #90 for the cleans (all I had). Finished in 17:27.

#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!

10:20

for some reason the muscle-ups went really slow. That killed my time.

no rings in gym... ordering them right now!

subbed 3x PUs/3x dips = 17:59

Subbed: ring dips/pullups 3:1

21:20

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)

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

14:01

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

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).

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

34/m/185
21 pulls & Dips
12:45

As rx'd 17:22

First time doing muscle-ups on rings.

Can't wait to see the improvements next time.

pullups/dips for muscle ups
stayed at 135, but did 5 reps

15:33

subbed 3/1 pullups/dips

10:25 pr

Still disappointed with time first round was done in around 2:10

"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

F/34/118#
18:40

50 Squats
Sub'd dips/Jumping PUs for MUs
Sub'd 45# Hang Power Cleans

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

Jon: 16:06 (last time 19:44)

Krazy Karl: 23:05 (1st time)

34/m/6'2"/205

as rx'd
12:15

Muscle-ups on bar

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

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

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.

First-timer. Subbed 3/3 Pull-ups/Dips.

Rounds of 7:14, 8:15, 10:08

Time: 25:37

lots of subs for this one...first Nasty Girls

subbed 3pu/3dip for each MU

subbed 95# HC for 135#HC

17:03

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

As rx, 16:41

last time was 13:07, but my ankle is still messed up, no flexibility.

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.

14:09
M/U From Knees
95 Lb HPC

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

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

Half it
25dips
14pull ups
14dips
5hpc135
8:21

sub'd 4 dips/pullups per muscle up

20:00

18/150/M

As Rx'ed

9:14

subbed 14 jumping muscle ups for 7 muscle ups.

16:23

m/5'11/30/179

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.

sub'd 3:3 for MU, 115 lb cleans

23:00

thanks, this workout really left me ripped

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

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

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

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.

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

sub muscle-ups for 3 pull-ups and 3 dips

First encounter with those nasty girls

14min08

24/m/185

as rx'd

12:50 (PR by 1:44)

nasty girls a rx'd
9:31
PR by a long shot. by far my favorite named WOD.
26/M/6'3/215

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

Subbed 14 Pull Ups/Dips for Muscle Ups(time crunch)
1-3:52
2-6:10
3-6:40

16:42

M/31/6'3"/200

18:56

Subbed 3xPullups/3xDips for 1 Muscle Up.

scaled to 1/2 volume.

7 mins.

M/30/6'/215

13:21

Subbed Pullups and Ring Dips 2 to 1

M/31/190

10.19

substituted 21 pull-ups & 21 dips for 7 muscle ups

2631

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

muscle ups on pull up bar

19:02

M/29/6'3/175

14:06

Subbed Pullups and Ring Dips 2 to 1
Used 95lbs

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.

as rx'ed
10:02
interrupted by crazy dogs, twice. definite detriment to time. grrr. still fun. love nasty girls.

M/168lbs/23/70"
sub 4pullups 4dips for each MU
squats and hang cleans as RX
25:18

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?

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.

squats as rx'd
21-15-12 pu and dips for mu
75 hpc (disappointing but 95 was too much)

21:10

m/43/6'2/170

22 minutes

7 sets of 2:2 on pullups and dips for muscle ups.
85# on hang power clean

11.03 subbed 4x for MU's

pr by 5 mins

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.

24/m/245

sub ring dips and supported dips for muscle-ups

19:40

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

20 min
assisted mu's

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

17:39

No rings... bar m/u

13:18 Awesome.... Love this stuff

Hooah!

18:10

First time as far as I remember...95 lb hang cleans, 3-1 pullups and dips

As rx'd (bar MU's)
12:02 new PR
M/29/145

3 mi. warm up

subbed 2x2 for MU
115 x 8 clean

14:35

Subbed jumping muscleups and had to wait on rings, which slowed me down:

15:59

m/33/225
Crossfitter for Christ

m/30/6/200

Second time with the Nasty Girls. Subbed PU/Dips 3:1.

19:42.

PR by about 6:30.

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

Freddy C
Nice work!
You halved my time!

28 minutes,
Pull Up / Dip Substitution for M.U.

m35/168/5'8"

Nasty Girls as rx'd, 14:18

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.

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

27/m/185

As rx'd

24:48

8:48

as rx'd

8:33 PR by 3 mins

17:00
1mu=3pu,dip

Bar MU's which make it alot slower but otherwise as rx'd 11:39

8:38 as RX'd

PR by 3:58

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

As rx'd except 3:1 PU/Dips for MU
21:09

as rx'd

13:11

hang cleans got heavy.

peace in the middle east.

M/22/5'9"/150#

50 squats
4/4 PU/Dips
95# HPC, 10 reps

time: 7:30

C-
SQ w/o ball
MU's 5-2
HPC 95#
7:55

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.

24/m/193
8:26pr

29:00

HPC were kicking my ass. Bumped weight down after first set to 95 to keep moving and burn out the muscles.

m/20/180/6'0

as rx'd 12:42 -- pr by like 11 minutes

As Rx'd - first time for this workout

16:14

17:50. Subbed 21 pull-ups and dips for muscle-ups.

M/52/5'8" 141

CFWU x 3
3 Rds
50 Squats
21 PU/Dips
10 HPC 100,105,110

19:57

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.

M/29/158

12:29 with kipping bar MUs.

-D.

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

7:00 ~ 7:30 is best w/ 3/3 pull ups/dips. gonna try muscle ups. prepared for >30 mins workout.

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

22:00 min

subed 3 PU and 3Pullups for one muscle up!!

very nice workout

35/M/170

As Rx'd: 10:20

As Rx'd except: did pull ups and did 95lb cleans

14:40

M/25/159

Subbed 21 pullups/21 dips for the MUs.

Time: 12:11

First "Date" with the Nasties:

Not as RX: (115LB PC's & 3xPU & 1xRingDips for the MU's)

Time ~ 16:07

As Rx'd 8:00

3 pullups and 3 dips for the muscle ups

last set of cleans killed me

18:09...not happy with my time

~9:30 @ 90%

2 rds complete
sub'd 21 pullups and 21 ring dips
sub'd 45# DB HC
14 minutes

subbed:
20 air squats
10 strict pullups
10 strict bar dips
5 powercleans w/185lbs
3 rounds

17:30

Vance

34m/188/5'10"

scaled 115# for the cleans. Will do RX next time.

10:21

M/37/6'1"/185

3 rounds of:
50 squats
7 assisted muscle-ups
10 135# hc's

6:33

11:00
jumping MU's (bar)

29 yom 225# 6'1"
as rx'd
18:07
holy muscle up hurt!

sub'd 3 dips and 3 pull ups for the muscle ups

as rx'd 14:58

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

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.

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.

'Nasty Girls' done 12/12/08

57/M/195
24:52 Sub Jumping MU's (bottom of rings at middle of forehead), HPC@115

Sub'd 75lbs for cleans

22:30

M/35/170
12:00
NO CHALK SLIPPED ON LAST FEW M-UPS COST ME 30 SECS.

M/35/190/6'1'"

First time doing this WOD. Got the Fran cough.
as rx'd
7:34

M/22/211/72"
2 pullups + 1 jumping muscle up + 1 ring dip = 1 muscle up
21:40

M/30/5'9"/165

As rx'd

20:08

m/22/6'2/170

first time, scaled to brandx's pack:

18:43

awesome workout, killed my traps!

12:00

I rock son!

12:00

I rock son!

3 pu/3 dips=1 mu
27:30

31/m/190

as rx'd

11:20

F/28/170cm/56kg

Kneeling MU
40kg Power Clean

15:18min

M/32/170
Rx'd : 10m36s

18:40.

2 seconds better than last time, but as Rx'd this time. Last time was 115 lbs and jumping MUs.

M/45/6'/190

16:31 seconds
knew it would be hard.

12:24 assisted M.U.

47 - 6' - 210#

As RX'd

10:14

19:27

subbed 21 pull ups and 21 dips

19:27

subbed 3x (7 pull ups and 7 dips)

20:05

subbed 4pu+4dips for 1mu

three rounds of:

50squats
14pu+14dips
14pu+14dips
10hang power cleans

time:27:52

jumping mu's, rings 3" above head.
otherwise as rx'd

10:24

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

20:13 with pushups and pullups, and 20kg dumbbells

18:15

Subbed 3:1 pullups and dips for muscleups and used 95lbs for hang clean

subbed 4/4 for Mu's:

18:31

WOD: 13:27 50y/m/11 st/70"

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.

As rx'd

5.31

50s PB, can't see me catching Speal though ;-)

26:35

(3 DIPS + 3 PULL UPS = 1 MUSCLE UP)

21:00.
3 dips and 3 pullups = 1 muscle up

F/28/170cm/56kg

Kneeling MU
40kg Power Clean

15:18min

18:38

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

Porch: 27:58

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

17 m 210
50 squats
14 dips
14 pullups
135 lift
3x

10.19

17 m 210
50 squats
14 dips
14 pullups
135 lift
3x

10.19

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!

sub pull ups/dips 3:3 for MU

as Rx'd

20:20; 30 seconds slower than last time; just not feeling it today

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

forgot the 95lb hangcleans

M 35/224

sub deadhang pullups to sternal notch/ full depth ring dips
1:1
at Station 16

7:21

13:31 (PR)

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

Did it in 8:02

3 rounds:

50 squats
28 jumping dips
28 jumping pull-ups
60 kgs. hang power cleans

19:58

M/27/5'11/159

Nasty g's @ 128pounds and every MU=2pullups/3dips: 26:35

as rx'd, but subbed 4 pullups/4 dips for each MU. 19:32

29/m/215

as rx'd 23:05

After Rest Day
7:27
Next time do 5rds.
Need to work on grip strength.

14:36 w/ a little cheating on mu's

MU sub: 3 of each
sub'd body 5 body weight back squats for air squats

15 minutes.

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

47/m/184
3 pulls 3 dips = 1 MU
31:56

M/36/145

@ home, as rx'd, 12:49, PR by 1:02

3 rounds for time of:
50 Squats
14 dips/7 pullups
115 pound Hang power cleans, 10 reps
14:33

scaled to 3 rds of:
50 squats
14 pull-ups
14 bench dips
10 75lb HPC

20:08

as rx'd

14:03

all MU's were unassisted

last time 13:11 (but all MU's were assisted by slight leg kick)

m/41/209

9:46

2:39,3:12,3:54

75# on the hang cleans. 3:1 pull-up/dip sub on the MUs.

15:42

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

m/36/6'4"/97kg

15:57

Subbed muscleups 3:1 with chinups & dips

14:43
subbed jumping muscles ups

warmup and day 27 of burpees

16:38

3 sets of
50 squats
10 jumping muscle-ups
10 125lbs hang clean

14:23 had to do jumping muscle-ups

3:1 pullup/dips per MU

all else as rx'd

15:29

22/m/165

5:10 (PR)

I laughed out loud when I saw Speal's 4:44. Insane!

3X
50 squats
15 mu from sitting legs extended
15 115 hang power clean
20.13

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

17:54

41m, 72/220

sub 3 x p/u-dip for 1 x Muscle-up

time 15:03

CFWU

Replaced muscle ups with 3,3 pullups, dips

19:55

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

BW 170

As rx'd- 8:06

Grip failure at end on HPC's

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

12:40
For MUs, subbed 7 explosive false-grip pull-ups followed by 7 dips from above the bar

M/52/6'/180

Substitute 3 each Pull Ups and Dips for Muscle ups

11:30

CFWUx3
-sub'd 21 dips (80 assist)/21 reg pull-ups
-sub'd 115-lb hang power cleans
21:14

28/m/185

as rx'd: 9:14 (PR)

as rx'd 1140

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!

724
Hell Ya!

26m/5'10"/164
As RX'd 9:46

MAWL

M - 15:49. Subbed rowing MU from CFJ 200803, 115lbs. for cleans.

As RX'd 12:21. Faster than last time.

CFWU- minus pu's and squats
21 pu's and 40lb hpc's
18:27

as rex'd

8.15

1 minute faster then last time.. :)

still got work to do with this one!

as rx'd:

19.24

subbed 115lb hpc
14:40

Jeff @ home
squats to ball
1st 2 rnds of MU unbroken. Last round 4 unbroken then 3 singles.

6:04

44/m/165

sub 28 PU/28 dips

20:10

uggghhh, almost 2 min off PR. The holidays are not good for me.

as Rx'd

12:30

Wow, taping up those Rogue Rings made a HUGE difference in the muscle ups...

AS Rx'd

9:50 PR!

cfwu x 1
wod
50 squats
mu's from seated position, 7 ring dips/7 pu's
135# hang power clean
28:21

8:28 as rx'd
2nd wod back from being sick and am still def. feeling it in the chest

000000000000000000000000
30/m/165/5'6"
11:50
As RX'd

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

m/24/74"/205#

14:45 at rx

35M178

subd 21 pu, 21 bar dips
25:40

T
27 mins

35F123
50#
12 mins. Much more weight next time ;-)

M/31/6'/178

17'04"

subbed MU by
4PU and 4 Dips

Pack scaling:
50 squat
10 jumping muscle ups
10 95# hpc
X3

12:29

m/5'9"/160

First time 9:40 as perscribed

16:10
ASSISTED mu Probably could have done them harder.
115 hpc
18
scaled
165 hpc

18:10
Did ok but should be able to do in less than 16 minutes.

m/5'10"/200. 15:40 with jumping mu's. Need to pick it up.

Sub'd in full power cleans for HPC. 16:19.