Perfect!

It's been a while . Can't wait.

bout time this one came around. lookin forward to it.

Yikes!

Arguably, the original Nasty Girls video is the best ever...it got me hooked at first glance - great marketing - it changed my life.

hell yeah! Can't wait.. my ass is shot from those lunges today tho; This will be interesting.

what if i have no rings? how many pullups and dips to sub?

YEAH!!!!! Love nasty girls one of my favorites WOD...thanks COACH!!!

BIG hugs and bad english for all...FRAT RULES

Its double pull ups and dips... so when it calls for 7 Muscle Ups, that means 14 pull ups, 14 dips.

AWESOME - now to go sub 8. tough but hopefully can get there. need to do yesterdays WOD first

My favorite CrossFit video..if watching that doesn't inspire you than nothing will. Watching Nicole gut it out is just truly awesome..

Yes! I can't wait to do this! My muscle ups are finally really good and I'm going to love doing this workout.

Look painful.... in a good way, cant wait till tomorrow!!

WoOt! WoOt!

love the photo submission idea!

While waiting for Kempie, if you do not have rings the sub for Muscle ups is 4PU/4dips. It doesn't matter whether or not you think this is proper, accurate, or fair. 4 pull-ups/4dips = 1 muscle-up.

Women's weight 95#.

3-2-1...Go.

Schweet!! Can't wait.

did my first burpee mile last night with a buddy... Feel pretty happy to have made it through. Finished with a time of 1:27.51 and was wondering how this compares to others out there. Like I said.. Mainly happy to finish.. But just wondering about the time.. Thanks.

#15

Ah yes you are correct and I apologize for the error. Don't know where I came up with the 1/2 ratio but yes it is 1/4.

the wmv link to the TGU is soposed to be http://media.crossfit.com/cf-video/CrossFitJournal_Martone_TurkGetup_PRE.wmv i dont know if its WFS i havnt watched it yet

yes,its WFS

Been doing crossfit for 5 months now and doing muscle ups for 2. Pumped about my first Nasty Girls.

Best. CrossFit. Video. Ever. Period.

damn, okay i can either do it subbing the muscle ups or the power clean as can do muscles on the car at home and can't take weights to the park... Any ideas?

bring
it
on.

#25 Joe

have you done the burpee mile?what was your time?ive never done it,im just curios.

Dear Coach and Lauren,

We are smoked. You have destroyed us. The torture goes on and on. How about some overhead weightlifting or some weighted pull-ups? Why do you hate us so much?

Concerned,

freddy's legs

Joe @ 9:00 PM

I consider myself a seriously cold individual. But holy snap! That was harsh dude.
I like it. Poke him again.

#25 Joe -

I've never done the burpee mile, but watched the mainsite video and the dude (who was really moving) posted a time of 1 hour and 19 minutes. I don't see that workout happening in 20 minutes.

#25 joe
Go attempt to finish a burpee mile.Before you begin, press start on your stop watch... When you finish, hit the stop button. I suppose you can run the mile in 2 minutes flat. HI... I'm planet Earth, have we met?
Ignorant moron.

Playoff Beard Party Bus Challenge WOD #5 rules:

Women's Hang Power Clean weight: 95#

You must complete the whole WOD with the same scaling.

A slower Rx'ed trumps anything scaled. 2 exercises Rx'ed beats 1 exercise Rx'ed, no matter which exercise and to what extent scaled.

The scale-up trumps Rx'ed, but it must all be done as written:

50 pistol squats ILO 50 BW Squats
7 Burpee Muscle-ups ILO 7 Muscle-ups
10 Hang Power Cleans 155# men/110# women ILO 135# men/95# women

Just got back home FRAT!

Is it a loop-hole if the muscle-ups don't say ring muscle-ups? Just a question...

Nice Freddy, very nice. I agree.

As Rx'd-8:52

OMG, just showed the Nasty Girl Vid to some friends and thought they were going to meet Pukie by just watching.

Oh Well, 3-2-1 Go

Looks fun. I liked the homemade rings. What are those types of belts called? Where could I buy those types of rings and belts also?

Nasty Girls, I show this video, and Kallista Pappas' performance at last years games, as testimony to what having "the heart of a lion" looks like.

If you are new to crossfit and you have not seen the Nasty Girls video, please click on the link and watch the entire video.

Have Fun, Train Hard,

Billy

#35 i made my rings out of chain and 90 degree electrical conduit.cost me about $30 from home depot

subbed ~ 20km mountain bike for squats
subbed 2 * 37.5lb dumbells for HPC
can't do muscle ups yet - did Rx'd numbers of ring dips & chin ups with rings
10 min

Scaled to BrandX Porch: 35 pull-ups, 35 dips for each set of 7 MUs. HPC @ 37kg.

Time: 30'37".
Compared to: 31'25", with 32kg.

F/33/62kg

Thanks for the early save Bingo

Squats - from standing tall to hip below knee and back to standing tall again. Rinse and repeat 49 more times keeping heels down and lumbar curve locked in. Loads of vids to check if you are unsure of your form.

Muscle ups - like Bingo said, the official sub is 4 pull ups and 4 ring dips per muscle up. To keep the intensity up, these are best done in alternating chunks of 4 rather than all the pull ups and all the dips. If you don't have rings then stick with 4 pull ups and 4 bar dips. Make sure you emphasise full ROM on both to prepare you better for the real deal.

However, if it is technique that is holding you back from doing muscle ups check the latest vid's from Tucker on gymnastics (CFJ I think). Here you will find a progression for the muscle up that is scalable for anyone.

Hang power clean - we had hang squat cleans a few days ago. This time no squat, just jump it from the hang to the rack. If you need to dip under the bar don't forget to stand tall before dumping the bar to the hang again.

Tear it up!

Cheers, kempie

3 Rounds:

30 squats
14 pull-ups
14 dips
75 lbs hang power clean

11:47

m/43/185

as rx'd
11:33

I've been waiting for this one for a long time. Shoulders still sore from the 115 lb hang cleans from the other day. I'm getting fired up. the wife will not be though.

m/27/210/72

19:47

went to assisted mu after first round

As rx'd: 9:45.

1/3 cfwu

A pr by over 3 minutes.

m/41/5'6"/145

scaled 115# hpc
4:1 pu/dip

18:58

so i see the 4:1 scale for dips and pullups replacing muscle-ups, which i assume is for static pullups and dips. i have rings, just nowhere high enough at my gym to hang them for muscle-ups. what does the scaling for muscle-ups do if i'll be working with the rings on both dips and pullups? thanks.

24/m/5'10/210

age group brackets and stats for nasty girls are now configured on

http://www.logsitall.com/about_crossfitranking.asp

(700+ reporting)

bill patton

Sunday musings...

1) Affiliate. Been to one? I took a young friend to CF Cleveland yesterday, 3 years a Crossfitter but never to a CF gym. You owe it to yourself to do this every once in a while, to be with other Crossfitters and compete while bathed in the Crossfit gym atmosphere. Nothing like it.

2) Extra blocks. They're out there. You know they are. You know where they are. They know you know.

You don't need them. Heck, you think you don't even want them. But there they are, waiting.

All day you ignore them. Tight measurements. Strict weights. You're on track. But they are there, lurking.

Almost through another day, fueled and recovered for/from life and the gym. And then...and then...there they are, those extra blocks. As worthless and as unnecessary as a Ferrari on a 2 mile commute.

D@mn, that cheesecake was good...

3) Friends. I think about this a lot I guess. It doesn't take much to prompt me to go to this topic. I spent yesterday in the company of true friends, friendly acquaintances, acquaintances, and that growing brand new category of internet "fiends and followers." Crossfit, and my experiences here at the Crossfit table, has taught me about friends and friendship, too.

People who study this stuff seriously, real psychologists and the pseudo-scientists and pop-psychologists who ride on their coattails, talk about the differences in the way men and woman make and keep friends and friendships. Woman tend to be much more open, especially verbally; they tend to share more about their experiences and their feelings about those experiences. Women tend to be more open to the possibility of making new friends throughout life, and the "verbal" nature of their communication can be fostered over any distance with all of our new ways to communicate (email, IM, Twitter, Facebook, etc.). There's a nice new book about 11 or 12 women who grew up together in Ames, Iowa who have managed to stay connected as friends this way while spread out all over the country.

Men, on the other hand, tend to form their friendships through shared experiences. Our best and closest friends usually come from our younger days, those days spent together on some ball field or in some locker room, or in the special case of our CF community, in some military setting. We deepen our ties by continual, longitudinal exposure, coming together in shared activity perhaps but shared proximity certainly. Our friend-making and friend-keeping depends on physical presence.

In all friendships of all levels of depth and commitment there seems to be a process of development. We meet, or nowadays "meet", enjoy the interaction, and allow or encourage another one. We are now acquaintances. In time we become friendly, not too very sure that we know all that much about each other but liking pretty much everything we know so far. We are now friendly acquaintances. It is in this fertile garden that we grow our friendships, where we cultivate true friends.

At 49 and change I guess I'm in mid-life now. This is when men tend to have the most trouble making new friends, and frankly when they tend to have the most trouble keeping old friends, especially if distance has been added to time. Women tend to both circle the wagons and draw their friends closer at this stage, while at the same time welcoming and growing new friendships.

Crossfit is the first "virtual community" that I have known personally. The "Comments" section here on the .com main page is a kind of virtual gym, a kind of proximity, a new type of shared space. We certainly have shared experiences here, too! I watch those first encounters as people introduce themselves, and I know from careful listening that those first public greetings have been followed by more private next steps. We should all encourage those things here, and rejoice that our virtual community is such a fertile garden for the growing of friendships. Here in mid-life Crossfit has become my place to find new friendly acquaintances. You can never have enough friendly acquaintances.

We should remember, though, that ALL friendships, whether it's between women or men, require at some point REAL proximity. The move from friendly acquaintance to friend requires presence. A real handshake. A physical "full-frontal" hug. "Side-hugs" and virtual high-fives here in the cyber-gym are wonderful, but in the end neither crossfit.com nor Facebook, neither email nor IM, neither @Twitter nor PM can substitute for the real thing. For men OR for women.

For all of the emails, .com posts, and Message Board chatter, it was a cramped hotel room at the 2008 Games that led to the friendship between bingo, Dale, and Apolloswabbie. For all of our communication over a span of 3 or so years, it was a hug and a kiss that cemented the friendship that has grown between bingo, Coach, and Lauren.

You can never have enough friends.

I'll see you next week...

25/m/5'11"/201ish
9:41 as rx'd...brutal

Male 45 5'10" 205

Completed in 18 mins(estimate no stop watch)
sub'd 4+4 pullup/dip for muscle ups. Tried to get a slow run in after but legs would'nt co-operate..

Anyone out there know of CrossFitters in Ethiopia? Heading there for 5 months...

11:27

20/m/156/5'8

3 rounds of

50 squats
35 pullups
21 dips
10 95pound Hang power cleans

round 1 06:17
round 2 10:24
round 3 10:31
total 27:13 (running time)

Hey Gang, Random question.....does anybody know who performs the track on the nasty girl video??

43/170

I could tell it was not going to be a good day while warming up.

As rx'd:

15:08 - PR 12:32

m/32/170

Rx'd 8:32

I'm totally pumped about shattering my PR's for the last two WODs. A little dialog that I experienced this morning:

Tarzan: Finally! Nasty Girls again!

Tarzan's posterior chain: What!? Another WOD with emphasis on glutes and hams? What gives?

Tarzan: Quit your bitching and suck it up!

Tarzan's posterior chain: Oh, all right....3...2...1...GO!

CrossFit is definitely great at proving how much you can work through soreness. Thanks Coach and Lauren.

Work hard. Play Harder!

Awesome WOD!
I've used the "Nasty Girls" vid to get so many girls involved in Crossfit. Very Motivating!

14:10

Subbed the MU's with 21 pull ups & 21 Dips, and dropped the bar to 40 kg, kinda wish I didn't.

M/23/198

13:15
Completed the first set of MU then put an 18" plyo-box under myself and rested my ankles on to assist with the MU. Other 2 Rx'd.
I felt like I had a weak performance this morning. Any tips?
Question: Does anyone take a rest besides the 1 Day off? such as a break from 1 cycle so 4 days off?

M/35/185

23:52

subbed 21 ring dips and pullups-too sore from yesterday's workout to do any muscleups

__________________________________________________

M/33/165

18:22

subbed 21 ring dips and pullups

Subbed:
(3XPU, 3Xdip)X7
115# HPC

17:38 (wasn't a good day although my last (and only) previous time was 7:18 w/95#... I'm thinking that's a typo and supposed to be 17:18!)

Wow, I just rode the express train to sucktown.

M/36/5'10"/182

"Nasty Girls"

Squats as Rx'd (duh)

4:1 pull up, dip ratio for MU's

Hang power clean scaled to 115# all reps completed with full ROM.

19:19

If pain is weakness leaving the body...then I just got a whole lot stronger :-)

~Never Quit!

from an anaereobic standpoint there is no possible way 4:1 ratio is functional equiv; the pure volume makes the dips/pu, while less athletically challenging, substnatially more taxing

"Nasty Girls"
My personal favorite. As was said earlier, This is the video that got me hooked too.
As Rx'd
14:27
Had to do assisted Muscle Ups, I can only do 2 in a rowfor the moment.

from a pure anaerobic standpoint a 4:1 ration for a sub is simply impossible; while the mus ups are more athletically challenging the pure volume of the dips/pu make it more taxing

scaled, porchish

3 rounds
50 squats
3 x (5 pullups + 5 dips)
10 x 115lbs hang power clean

22:20

38M/5'10"/168#

Warm-up: 17 ROM exercises.

As Rx: 11:52.

New PR by 2:32. Rare morning WOD for me.

3x
50 squats
21 PUs and dips, 55# assist
power hang cleans: first round at 115#, second 5 reps at 115#, 5 at 105#, third round 105#

somewhere between 27 and 28 minutes. stopwatch decided not to stop when i hit it, didn't notice till 2 minutes later. traps were still deathly sore from 090611

squats and HPC's as rx'd
MU's - 5 on 1st round, 5 on 2nd round
3rd round subbed 15 PU's/Dips

2nd time doing MU's

20:00

#58, Gabriel:

Many of us take a cycle off. I usually go 4-5 cycles, then take a whole one off, which gives me 5-days of rest. During that off-cycle, I usually continue to do some kind of work out, but at greatly decreased intensity. I usually focus on skill work and stretching. Sometimes I'll do the WODs, only scale them way back and go slow, as I find that just moving around helps with the soreness.

The main thing is to pay attention to your body. If you need a rest cycle, you shouldn't feel bad about taking one.

m/41/195/5'11"

Took a week off to rest my elbow and shoulder. Did mild shoulder rehab work during the week off. Elbow is still not right, but I think (hope) it can handle light pulling.

Nice one to come back to.

WU
100 jacks
15 pushup
stretching
diesel shoulder rehab circuit 1
a few dips
20 roman chiar situp
20 roman chair pullup
5 power clean 45#
10 squat

sub
15 pushup 10 dip for 7 muscle up
67# HPC

3 sets
50 squat
15 pushup/10 dip
10 HPC 67#

18;10

Elbows feel fine which is good. Any more weight on the clean and I'm not sure..

As rx 8:44 pr

25:31

subbed 3x dips & pull-ups for muscle-ups
HPC scaled back to 95#

I'm still only a newbie, so I tried to get the form alright-ish instead of going for more poundage.

Most of my pull-ups and dips wouldn't go through at any competition. My question is: am I right to sacrifice form and go for prescribed reps, or should I do only full ROM and less reps?

31/M/190

Not as rx'd - I can't do a muscle up so I did one ring dip and 3 pullups for each muscle up. I also used 115 for the cleans.

Time was 13:31 - 3:07 better than last time.

Next time I'll use 135 for the cleans.

Newbie f/27/5'6"/125

3 Rounds of 10 assisted pull-ups, 10 assisted dips, and 50 squats in 12 minutes. I chickened out on the HPCs because I was at an unfamiliar gym and there were a lot of intimidating guys around. :( Ran 2 miles instead - 15 minutes and remembered why I hate treadmills.

#69 Nick

Thanks for the advice, I was really wondering how many of you sustain this momentum and intensity without some sort of break here and there. I took a day off yesterday and actually feel much better today. Again thanks; this makes good sense to rest but continue to work on our weak points.
Gabe

Sub 4x pullups and dips for MU. 21:31.

3 rounds

50 squats
21 pullups
21 dips
135 hang power clean

11:02

3 rounds:

50 squats
7 muscle ups
10 hang power cleans - PVC pipe

Time- 6:10

* all unbroken
* didn't know what to sub for the h.p.cleans since i'm still not using weights... so i just went through the motion with a pipe.

28/m/65"/157lbs.

Ran 2.1 miles:

15:10

7:13min./mi.

M/23/5'10/190

I had to scale back Nasty Girls because I can't do muscle ups at the moment. In its place I did assisted muscle ups, using my toes to push me through the transition. Everything else was as RX'd.

20:52

10:49 (PR)as rx'd

rd1 :51/1:23(5,2)/:55 (unbroken)
rd2 1:06/1:33(3,2,2)/:48 (unbroken)
rd3 1:28/1:27(3,2,2)/1:13 (5,2,3) lost my grip on #8.

First time using the new lifting platform I built, loved the sound of the dropped rep hitting.

First time hitting 5 unbroken mu's in years. Could have done more but I didn't want to fry my arms. I'm amazed at how my shoulder's are holding up.

#48 Bingo are you a Clevelander? I was raised on the westside. Left in '78.

30 yom, 185 lbs

13:08 as rx'd

M/29/185

9:33 FIRST TIME RX'D!!

14:55

sub'd 115lbs for HPC
21 pullups, 21 dips for muscle ups

17:19 --> jumping MU

Jim D #81,

Bay Village since 1991. New Englander by birth and in my soul...

m/ 26/ 200/ 74"

Did bar muscle-ups

As rx'd: 11:58

8:12 Rx'd.
First time with rings. 1st set fully unbroken.

subbed 21 pull ups and 21 dips for muscle ups, other than that as rx'd 13:36

15:59 as rx'd

First time with Nasty Girls, wish my time was faster, but well meet again

subbed 28 Pull-ups and 28 Ring Dips for muscle-ups

18:25 @ 5,780' Elevation

f/26/5'3/120
13:55
3 rounds of
50 squats
7 pullups, 7 dips
55lbs hpc

3 Rounds
50 squats butt to ball
7 jumping muscle ups
10 HPC 95lbs

13:55

I want a MU soooo bad!

great 11am class at crossfitnyc

this was way too slow. 22:30.
scaled;
3 rounds
50 air squats
21 Pull up
21 Ring Dips
10 - 125lb PC's

some mu's but mostly ring pu's and dips. 115lbs 9:42 try 125 next time

bw 165

subbed 3/3 for each muscle up

10:00

M/25/140/5'11"

Last time with 115# 13:46

This time AS RX'D 13:24

As rx'd:

12:41

muscle-ups seemed really challenging this morning... gave me more time for clean I guess...

no rings so I subbed 28 dips and 28 pull ups for the muscle ups. everything else was rx'd for 10:25

9:49
Subbed 21pullups and 21dips for muscle up ( no rings)
- Is the TRX system a viable option for ring dips, and muscle up? Or should I just get ring?

rx 12:01

31/m/195

16:49 as rx'd.

all MUs done in singles with elbows slightly bent at bottom.

F/32/123
15:18

muscle ups with bent knees hanging from box - getting close!
very light HPC (for skill practice) 60#

m/29/5'11/170
rx 8:48

As Rx'ed: 8:56

Down from 14:28 in December '08!

Burpee Mile folks....
I haven't tried the mile but I have done a 800m in the sand on the beach. It was awful 42:08. one of the other owners of our affiliate did it in 41 and some change. "got to give him props" but regardless its awful in the sand. and there is youtube video to prove it. Planning on doing the mile later this year though.

14:15 Sub 115 lbs
(68,54), (45,34)

12:01 Rxed

39/M/149/5'10"

20:49 w/28 pu/dips per round (+3:07)

8:32 rx'd

Almost s full minute off my PR, but I planned on being a minute over, so I was happy with the time.

As RX'd

10:08

Does anyone know when Fran was last prescribed? I am trying to avoid having to go through the archive one day at a time until I find it.

Well I did a 20k rollblade :D It was just to nice a day to be inside a gym. Getting faster at it. Think I cleared it in 40 min.

8:38 rx'd

50 squats
7 muscle ups - with pullup bar - didnt realize crossfit rx'ed it with rings -
115# hpc

15:50 -

and then after some kickboxing :

20 minutes - 1 minute on 1 minute off - max pullups

98 total.

13:34
Did MU Progression.
Full Squat Cleans at 95#.
Tried to really concentrate on form.

M/28/165

As Rx'd: 9:47

Time: 32:20

rounds:
8:46, 10:37, 12:57

subbed 5 pull-ups and 5 dips for each muscle up
155# hang high pulls

sub 21 pullups and 21 dips and 45kg hang power cleans = 17:05

Nasty Girls puppy/pack hybrid:

3 rounds for time of:
50 Squats
10 Jumping Muscle ups
10# Dumbbell Hang power cleans, 10 reps

11:12.57

9:56

M/41/5'11"/185

-Modified muscle-ups--from kneeling position with bottom of rings about an inch above head

-115# hang power cleans

15:30

32/m/70"/215

Subbed 3pu and 3 ring dips for each muscle-up.

20:48

All exercises broken
50 squats
21 pullups
21 dips
135# cleans

17:20PR(21:09 last)

Nasty Girl (For the first time)

3 rounds for time:
50 Squats
28 Pullups+ 28 Dips
10 135# HPCs

22:50

I shocked myself today ....

30/f/117

13:46

muscle ups from toes

CFWUx3-no pull ups round 3

"Nasty Girls"

**real bar muscle ups done-not gymnastics glide/kip. These are "easier" on my shoulders than ring muscle ups. Still have a little swing to get my hips to snap/extend to make the muscle up.

100# used for HPC

TIME: 15:28 PR by 5:03

earned 1 rip and 2 blood blisters out of the deal.

BINGO~ liked reading your post- can so relate to the "virtual community/friendship"..feel the same way.

Modified/assisted muscleups-from knees with rings about two inches above my head: 12:53

cfwu
WOD
sub 10 jumping mu
sub 10 x 95# HPC

12:05

#86 Bingo

Always said Cleveland was a nice place to be from. I grew up in North Olmsted. Funny thing is I live in Denver and there are 4 people on my Cul-de-sac from Cleveland. The worst part is I'm afflicted with a passion for Cleveland sports teams. So, I'm very used to disappointment.

On another note, I picked up some more "Prisoner" Friday. I hear the "Papillon" is very nice. I guess I'll have to find some.

Rx'd

M_46 11:20
F_46 15:40

FRAT - I NEED SOME ADVICE!!
Hey guys and gals: Over the past several weeks, I have LOST strength, and that aggressive edge to push myself through my workouts. I don't feel very rested after my rest days, either. What should I do? What's wrong?
A quick background on my Crossfit experience so you can better answer my question:
I come from 8 years of combined weightlifting, running, swimming, manual labor. In the beginning of March I started Crossfit as my only workout, following the mainsite schedule and scaling only as necessary. Since then, I've taken two breaks, one 5 days to go skiing during which I got the stomach flu, and recently one to go hiking in the MT mountains, during which I hiked 44 challenging miles in 6 days. Over the past several months, I skipped at least 10 rest days, only in the past couple weeks have I actually started taking them regularly. My diet sucks somewhat: I eat little throughout the day, then eat a lot of calories and carbs in the evening. I eat very clean, however, with lots of fruit, veggies, almonds, chicken and fish, and whole wheat - natural peanut-butter sandwiches. I am still trying to correct a 9-year struggle with anorexia (I've regained to the light side of a healthy weight and maintain it).
Any and all help is so much appreciated, God Bless...

Nasty girls not as rx'd:
Squats as rx'd each round
28 pullups and 28 dips subbed for 7 muscle-ups each round
Round 1 - 115 lb. hang power cleans
Round 2 - 105 lb. hang power cleans
Round 3 - 110 lb. hang power cleans

Time - 27'30"

M/26/166/5'7"

Scaled to "Pack"
3 rds for time of:
50 Squats
10 Muscle Ups
10 reps of 95# Hang Power Clean

Time: 11:25

C: 12:29 PR
MUs with toe assist, workin on that MU. Did it at Elan park. That sun is pretty intense out there.

B: gettin over the fever.

14:25

subbed 3 PU / 3 dips per MU

22:00

CrossFit Warm Up

W.O.D. (substituted 3 pull ups and 3 dips for each muscle up)

3 rounds:

50 squats
21 pull ups
21 ring dips
135 lb hang power clean, 10 reps

14:44

Ahgg!!! Bad night slept 3 hours but i cut a few minutes 4 minutes...telling the truth i'm happy with my time i thought today were crappy but it was ok

"Nasty Girls"
As Rx...8:43

FRAT RULES...you are the best of the best ladies and gentelmen

42:50

Substituted x4 pullups and dips for the muscle-ups.

39/m/190
sub 21 pullups/21 dips for 7 mu's (per rnd)

NEW PR 11:39!

old pr 13:01

23:00 as psuudo rx'd.

Squats and HPC as rx'd. Did MUs on rings for first 2-3 reps on each round. Once I failed to get up 3 times, I went inside and got on the bar. I could have brought a lot more intensity, but there was a long walk b/w MU and HPC. If they were closer, I would have gotten done faster and been much more smoked at the end.

no rings - subbed 28 pull ups/28 bar dips for muscle ups
everything else as rx'd

15:32...ugh! no more cheat meals the night before a wod...

first go-round with this WOD. 15:36 as RX. I hurt my shoulder back in February and am just now getting back into high rep pull ups and muscle ups. Felt good to be back at it.

Did yesterdays wod, am always running behind :)
Wod done in 33:04.Will work on todays soon.

32/m/165

cfwu

subbed 21 pullups and dips for muscle ups.

17:35

last time 18:32

Lunge/PU/SU from ystd, details there.

13:46

Jim D #130

My oldest, "The Heir" is now a junior at DU. Spending the summer as a "Dude" on a Dude Ranch in Grant. Small world, eh?

Cookie (2 days post surgery):

25 minutes on the stepmill
100 BW Squats
100 Incline board sit-ups
15 min recumbent bike

Herm: 13:19 1/3 Rx'ed:

BW Squats as Rx'ed
4 Jumping Pull-ups and 4 Jumping Dips on the bars ILO Muscle-ups
95# Hang Power Cleans Sscaled down from 135#

After: Shoulder Press
45#/5
65#/5
75#/5
85#/5
95#/5

95# SP is the most I've done so far since before left shoulder surgery. Right shoulder to be fixed in 9 days, so I need to do what I can before I'm laid up again.

Side note: Left epicondyle (elbow) on the left side is flaring up a little. Ice massage after the WOD. I guess my left arm's connective tissues are still getting acclimated.

15:37

BUT, after trying a few MU's in my warmup, that shoulder injury from the last 30 MU WOD came rushing back in a hurry. Even though it isn't the "official" sub, I switched to 2 ring pullups and 2 elevated pushups. I know from plenty of experience that it is a comparable amount of work for me. Brilliant job as usual Bingo--just worked out with Dave and Belinda this week; two wonderful friends that I met from the Main Page postings. Awesome job Fit Mom!

25/m/5'11"/177
as rx'd with a short run from gym to weight room before and after HC
15:16(PR from 21:59)
Muscle-ups were finally clicking today. Still can't string them all together though.

scaled to 3 rounds:
50 squats
3 muscle-ups (on rings)
95 lbs. HPC
12:23

finally got first bar-muscle up!!!

m/15yo/140

m/35/5'8/152

Nasty Girls as rx'd 9:41 pr by 5:46, las time was 15:27 so im very pleased!!

Strength work ,B/S,B/P, 5 x 5, for both,
then gym closed ! so Nasty Girls and burpees later .

subbed 28 pull-ups & push-ups for muscle-ups
25:28

Stephen #132,

You are under-recovered and under-fueled. Given your eating history I won't wade into any specific advice other than to say you need more fuel added more consistently.

No matter how fit you might be or what your athletic history may be, the intensity of the Crossfit protocol eventually catches up with pretty much everyone. You need a break. Your previous "breaks" did not allow sufficient recovery. Take a week off. No Crossfit. Stretch. Meditate. Take naps. Have a beer. Have another. Get La...you get the picture.

Recovery is part of the equation; everyone has an equation, they're just not all the same.

Good luck.

16:32
sub: 2x ctb pull-up, 3x pushup (no rings on hand for mu)

M/43/185#/5'9"
WU Row 500M, Sit ups, OH Squats, Push UPs, and 6 muscle ups.

30 Squats
5 MUs + 10 Seated MUs
135# HPC
30 Squats
14 Seated MUs
135# HPC
30 Squats
14 Seated MUs
135# HPC
26:30
Kept missing MUs and wasting too much time. Converted to seated MUs.

29/m/183

10:43

PR by 1:30. MUs from from full extension, palms out at the bottom to full extension at the top. HPCs to full extension of hips and knees with the bar in the rack position.

"Nasty Girls"

3 rounds for time of:
50 Squats
21 PU's and bar dips
135 pound Hang power cleans, 10 reps

31:55

11:50 rx'd

Though I never post to this site because I can't complete many WOD as rx'd, I just want to say Thank You to Crossfit. I completed my first sprint triathlon yesterday. I didn't do very well, but just the fact that I finished is amazing to me. There is no way I could have done it without the back-breaking workouts and all the positive comments on this site. Thank you very much.

All four of us did 4:4 for each muscle up.

F/16/5'8"/135

27:16, with 65# HPC

F/50/5'6"/135

24:59, with 75# HPC

M/16/5'11"/168

19:50, with 135# HPC

M/50/5'11"/173

22:03, with 115# HPC

#162 Matthew

Congratulations. That is great!!!

m/38/5'10/160

i modified because i have no muscle up (or rings) and also just for giggles:

3 rounds:
20 back squats with 95#
15 pullups
15 situps
15 dips
20 cleans with 95# (non hang variety, mostly power, some full squat)

I was using an analog wall clock and it was either 26 minutes or 21 minutes with a quick phone call thrown in there somewhere. I was too gassed and confused after the last set of cleans to remember when i started. (or where or who i was). Probably 26 minutes

17:59 (3 X pull ups/dips)

m/37/175

Dont have muscle ups yet. Had to start with my toes on the floor.
did 105# on the clean. Air squats were normal.

10:46

16:50
2:33 improvement

Squats as rx
1x pu/dips
135lbs

16:03 as Rx'ed. Last compare to date was 22mins and I subbed 3:1 dips and pulls.
Much improved on this WOD!! Next time, I'm gonna go for sub 15min!!!! Whoohoooo!! I got all the muscle ups!

M/21/5'10"/160

As rx'd 7:55
Knee injury from yesterday's lunges slowed me down on the squats.

32/m/6'2"/206

As Rx'd

12:38

Squats - 20+15+15 each round
MU's - 3+2+2 each round
HPC's - 10,5+5,10

Phil 4:13

my bad, i just saw my post and saw that it says 20 cleans per round but it was only 10

38min
50 squats
21 ring pull ups
21 ring dips
135lb HPC x 10

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: 14:20
Foam roll after
Compared to 081211: 17:42

8:45.45
23/F/130lbs/5'6"

Used 75lb hang clean, b/c kept losing grip on 95lbs.

11:02

Raining here so I had to go inside and hang rings from a squat rack (not great for muscle ups). Had to start with feet in front on the floor...but better than nothing.

16:27
rx'd with bar MUs
lost several mins waiting for the Pull-up bar... blasted

14:54 subbed 21 pull-ups and 7 ring dips for muscle ups

No gym today

Still doing burpee challange day 20. Chest to floor (ok nearly).

No Fun

Heavily mod'ed due to crappy gym conditions:
Pull ups and dips for MU and 45lb dumbbell hanging power cleans

11:43

My 3rd ever WOD. Just got into this week.

25m/5'10"/163lbs

Had to substitute the squats with leg press-
3 sets:
50 reps leg press (180lbs)
28 pull ups
28 bar dips
135 hang cleans x10

22 mins.

#132, Stephen:

Take a whole cycle off, that's 5 days of no WODs. If you feel like you must work out, then do the WODs at 20% intensity. Just scale way back, don't time yourself and focus on skill work and form. Stretch.

Or better yet, make your WODs consist of relaxing. Your programming for this off cycle should look something like:

Day 1:
Eat 1 Cheeseburger
Drink 1 Beer
As many rounds as possible in 20-minutes.

Day 2:
Soak in hot tub, Massage.
3 Rounds of 21-15-9 minutes.

Day 3:
20-minute nap. Four rounds. Rest as needed between rounds.

Good luck, brother. Hope you feel better!

hey Stephen, it sounds like you're up for a week long break at least. It will do you some serious good. It's all part of working out. Also, I'm no nutritionist, but make sure you eat a decent amount of natural fat (butter, animal fat, milkfat, nuts, etc) and reduce the man-made fat down to nothing (canola, margarine, etc). The natural fat is essential and totally great for you, and the man made fat is basically poisonous. A lot of carbs isn't good for you either. It's easier to eat more steadily and consistently when you don't eat a lot of carbs too. Eat a truckload of raw veggies of all different kinds if you can. You'll get all the carbs you need from them. Eat meat and it doesn't always have to be totally lean every time. The natural fat is good for you. Your body needs it. Your body does not need a surplus of carbs.
I've only recently started exercising again and eating well and as i said, I'm no nutritionist, but this works great for me, though I haven't run my body thru the mill yet like it sounds like you've done. If I was I would be eating like I said above except more.

good luck and take care of yourself!

male, 36 y/o, 149#, 68"

WOD modified
50 squats
7 pull ups
7 ring dips
115# Hang Power Cleans x10

3 rounds: 16:25

#149 Herm and Cookie:

Nice work Herm! I trust you are taking excellent care of Cookie...

Cookie: How are you feeling? Did the procedure go well? Yay, now you are on the road to recovery and the rest of your fabulous life! Whoot!

#155 Jakers: If you did the HPC's at the Rx'd weight (and I assume you did) then you've got me again brother. Stocking up beers with your name on them...

3 rnds.
50 squats
21 pullups
21 bar dips
10-95# HPC
18:58

6:44 as Rx'd (PR)

Round 1: all unbroken ~1:45
Round 2: pretty much unbroken, took my time in transitions to breathe ~2:30
Round 3: squats broken 30/20ish, mu 4/3, hpc unbroken ~2:30

7:50 last time

Don't have rings yet. So I did 3 sets of 35 pullups and dips

Time 37 min. This was a lot worse then I expected.

Rd 1 30 pullups 5 pullups with a spot.
Rd 2 25 pullups 10 asst. pullups
rd 3 20 pullups 15 asst. rullups

m/17/153/5'7"/
I decided to do Murph today, as i had no access to an olympic bar (something going on with my gym).

39:03 with my 20# tac vest
Absolutely brutal, being my first Murph.

m/44/175

as rx'd

13:04

18:15 not quite as Rx'd

everything as rx'd but had to do a little hop at the beginning of each MU. all MU's were singles, haven't quite got them down yet, but they're close. that's what slowed me down. Damn the transition!!! Everything else as RX'd and full ROM.

28/m/185

subbed 3:1 pullups and ring dips for mu

18:50

Nasty Girls
1st time ever 100% as Rx'd in 17:30. 7:25 faster than my best ever modified version. I'm always totally inspired by the effort put forth by the first ladies of CrossFit in the video.

hey Stephen, im pretty much in the dark when it comes to any kind of eating disorder so please forgive if my advice seems totally ignorant. Also have faith that a week or 10 days of rest and eating like a pig after running your body thru the mill for a few months will actually make you stronger and healthier than working out for that time. It takes a whole lot longer than a week or two to fall out of shape.

subbed dips/pullups 3/1 for muscle ups

10:16 pr

by a whole 9 seconds?!?
first round is so easy and takes around 2;20 but really far apart in rounds 2 and 3.

subed 21 pull ups 21 dips for the muscle ups
19:12

Bingo #148 Yeah, small world. Does he crossfit? Play sports at DU?

My, neighbor just came over to use my bumpers. He's home from college for the summer and staying with his football workout. He is my size and weight, just 30 years younger. I watched him do Hang Cleans, form needs work but he was maxing at 265 and his depth was good. Lot's of room for improvement. I'm jealous.

1st time "Nasty Girl"

8:09

Great workout! Followed by some cycling.

All muscle ups singles with a jump to get into the transition.

hang power cleans with 65kg
13:23

as r'xd

13:34

subbed 3 dips and 3 pullups for 1 muscle up

Wasn't feeling this one, so I dug into the archives. 1210 for WOD 030614 from 6 years ago today.

Buy In: Run 200 m, 25 jumping jacks, stretching, modified CFWU

Puppies:
3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans 45#

Aprox 8 min, my stopwatch messed up so its not exact.

No cash out today

49/m/5'8"/155
15:23 as rxd. Last time was 18:31. It's amazing how just sticking to the wods every day leads to these improvements.

#112 PatS

Does anyone know when Fran was last prescribed? I am trying to avoid having to go through the archive one day at a time until I find it. Comment #112 - Posted by: PatS

090213
081203
080915
080724
080510

Dave T.

M/24/153 GregAwu

As rx'd (rings and all, first time?) - 14:02 PR

m/30/215

10:20

modified muscle ups- started from knees.

24:52

Subbed 4 pull ups/4 ring dips for 1 muscle up. Did chest to bar pullups for 1st round. Focused on full ROM on ring dips.

All stoked on Power Cleans since reading the Bill Starr's Holy Trinity article. Keep them coming!

Looking forward to getting my ring setup to allow for muscle ups. Don't have the room to kip and can't do strict mu's (at least since last time I tried about 3 months ago). In the meantime, loving the sub!!

...oh yeah, and that was a pr by 4:29 over last time around.

Thanks Dave T.

Elbows are a mess, must be some tendinitis or something from pull-ups & throwing footballs (spring practice), so I managed a different workout...kind of copied from CF Football.

20 Clean & Jerk 135 lb
30 box jumps 20"
10 C & J
20 box jumps
5 C & J
10 box jumps

Elbow still hurts!

Iced the right elbow a bunch, advils & rest. May do a lower body only WOD tomorrow & use the rest day to my advantage. UGH!!

24:19

3 Rounds of:
50 Squats
28 Pullups
28 Dips (Bars)
50kg HPCL

I could easily use the excuse that I haven't actually practised muscle-ups yet, which actually is the case, but I don't have rings so I had to make do. Even without practising I would have given them a go.
Also, wasn't too sure how to break up the subs for the muscle-ups, whether it was 7x4 of each, or finishing all the reps for the pullups first and then moving on to the dips. Alternating 4 reps of each didn't seem like much of a challenge to me, and I know how Crossfit loves a good challenge ha ha.
Also, in hindsight, I think I should have used the rx'd weight for the HPCL... hmmm...
Anyway, it was a good workout, but I'm not getting as gassed / puffed / buggered afterwards as I usually do, which concerns me. Could it be that I'm getting fitter, or that I'm just not putting in enough effort?

m/46/178
rx'd 10:20 PR last time 11:15. I want 9 min.

Rx'd

15:22

Damn those muscle ups.

I used to think 4 to 1 was an unfair sub....then I tried a muscle up......

CG E City Crew posting separately:
XO M/44/5'11/200
9:29*
*cant do muscle ups yet so they were ring pull ups to chest.
To improve, I then did another 21 ring pull ups and 42 dips.

Sixteen minutes even.

(broken sets)

as rx'd 12:10

One of my favorite workouts.

Beat my pr tonight, even after a full day of rock climbing.

As rx'd in 7:55

Scaled as:

50 squats
7 assisted muscle ups
135# hang squat cleans

14:29

m/39/5'10"/168

1st round only 1 mu/ approx20 missed
2nd round 5 MU/ approc20 missed
3rd round 3 Mu/ 20missed
all els as rxd
40mins BOOOOOOmeeeee

subbed 21pu21dips for MU(blue band for pullups)(Green band for Dips-bar)
45 lbhang cleans
25:15

as rx'd:

6:58

Only got 2 muscle-ups in 3rd round, many failures to get past transition, and finally dod 14 ring dips to make up for it. Otherwise as RX'd: 13:01.

as rx'd:

6:58 PR

M/63/194 (new low wt)
Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups (assisted)
135 pound Hang power cleans, 10 reps
23:51

47 - 6' - 210#

As RX'd:

9:59

First time with the "Nasty Girls" (PR) Wahoo!

Second WOD completed today... Did yesterdays this a.m.

First N.G effort.

As Rx'd 10:13

As rx'd except 95lb on hpc.
1st and 2nd round, there were lots of misses on the mus. 3rd round got them all one at a time. Have some left shoulder pain.

As Rx'd, 19:35. This is about a minute slower than last time.
HOWEVER, before I am judged too quickly, allow me to relate a brief narrative.

It was a very nice day, so I figured I'd do the WOD outside in my nicely landscaped apartment complex. I hung my rings from a tree, and took my old standard bar (with the horrible thin metal plates, not the Olympic bumpers) downstairs to a sidewalk near where I hung the rings.
I was making great time. My first round was done at the 3-minute mark. The final round of muscle-ups were tough, but I started the cleans around 12-minutes. On the third rep, I lost my balance and my grip. The bar fell like a meteor, with the plates impacting directly on my little toe on the left foot, sandwiching it between 135-lbs of metal and the concrete sidewalk.
I would have PRed by like 5-minutes. I collected myself and finished, since it is only a toe and I have like nine others.
And, of course, tomorrow's WOD is a 5k run. Irony.

13:48 as rx'd
Absolutely horrible effort

Subbed 14 pull-ups and 14 dips for 7 MU, switching to assisted PU and dips after the first set and a half. Likewise, scaled back on the hang power cleans to 95 lbs. after the first set. It took me about 40:00, give or take. Wow - I can't believe some of these times! I guess once I'm strong enough to do muscle-ups, though, that'll help a lot.

M/41/6'3"/225
Modified 3 rounds

50 Squats
35 Assisted Pullups
21 Bench Dips
10 95# Hang Cleans

28:20
Pukie knocking @ door.

Only used 95 LBS on power cleans...still getting form correct. Then did dips instead of muscle ups, and used the 3 to 1 ratio.
TIME 10:54

50 squats
28 pull ups
28 dips
10 hang cleans (Shannon: 95# // Matt: 115#)

M - 22:40
S - 21:44

M - did not fraction PUs and dips
S - had to fraction.

Janet's back with us. She did her second workout in a row.
Modified with Jumping PU's and 45# HPC. Shoulder and elbow still recovering.
12:52

Scott m/49/6'/210
# PU's and 1 Ring dip for muscle-ups. 115# HPC
18:28

20:58 1st time with the Nasty Girls ... hehe

as Rx'd but lowered the weight to 110 accordingly..did muscle ups as best as I could. Scaled to modified with top of toes on ground. Holy crap muscle ups are hard.

It'll be a glorious day when I get my first.

rx'd 10:06

sub'd ~5 mile run

33/M/6'00/185

13:21

No misses on the Muscle-ups. First and last rounds of HPC unbroken. Squats were chokepoint.

m/40/5'4"/139

As RXd: 19:52

First time doing Nasty Girls.

wu x 3: run .25 mile 7.0 mph 1%, 50 DU's
1 round CFWU + push
2 rounds Berg. wu

Time: 17:21 (about 1.5 min. faster than last time, won't count as pr though)

all squat rounds unbroken
mu's on rings hanging off pull up bar starting with knees on ground. Last 2 mu's were 1 leg assist.
HPC's rx'd

I feel that mu's were harder than if I had better place for rings. It wasn't possible to get any kipping action.
They were pretty much all dead hang mu's with some retarded kipping about half way up.
I probably won't ever get to do this one very well unless I do it at a box.

Cannot believe I finished this. My time is horrendous, but I don't even care. When I started, I thought that this might actually be the first WOD I could not complete. It felt like an eternity...

scaled
50 squats
7 MU progression
75# hang cleans x 10
3 rounds: 16:29

Super proud of myself

Very happy to be back with the mainsite :)

16:50

27/f/5'2/130#

breakfast: run 45 minutes = 6.1 miles

work work

rec league bball game (we won! hellzyes!!)

post: over to CFNoHo for

cfwu, warm-up hang cleans

WOD: "Nasty Girls"
3 rounds for time of
50 x squats
7 x muscle-ups (hands turned out at the bottom)
10 x hang power clean 105#

time = 7:41 (pr for both total time and weight used)

17:41 PR

3 rounds for time of:
50 Squats
sub 21 pullups 21 dips on parallel bars for muscle ups (7 sets of 3 pullups/3 dips)
65 pound Hang power cleans, 10 reps

as rx'd

7:40

28/m/79kg

15:27

Subbed: 28 pullups and 7 ring dips for muscleups

M/34/171/5`8

Nasty Girls
scaled to:

3 rounds of
50 squats A2G
7 jumping muscle ups
10 hang power cleans w/115lbs

oops, 18.10 was the time

Yesterday:

At CrossFit Montclair
for time:
run 800m
21 situps
21 wallballs 20#
run 400m
15 situps
15 wallballs 20#
run 200m
9 situps
9 wallballs 20#

13:26

Today:

"Nasty Girls"
subbed burpees for the muscle-ups, in deference to my tendonitis. also, used 115# for the hang cleans.

3 rounds for time of:
50 Squats
7 Burpees
115 pound Hang power cleans, 10 reps

13:10

Black band assisted mu's. Band mounted 20" below rings. 75lb hpc. Next time go up to 80lbs.

Male/27yrs/6'0"/175lbs

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

6:03 Rx'd (PR)

10 minute rest then...

5K Run (5.1K on map my run)

20:40

subbed 28 pulls and dips

17:07

as rx'd
14:23

18 min.....not able to do muscleups replaced it with dips

3 rounds:

50 air squats
7 muscle ups
10 135lb hang power clean

11:34 6/14/2009
20:30 12/11/2008 (3 x pullups/dips, 11llb power clean)

m/29/61kg/166cm

10:09 As Rx'd

f/30/64kg/166cm

10:54 Scaled pull up and dips and reduced weight of cleans to 16kg

MGySgt. USMC M/47/6'2"/202

Not as Rx'd :( No Muscle Up yet.

Had to sub 28 pull-ups and 28 ring dips alternating 7 each.

Time 42:12

This is driving home a point. I need to practice those muscle ups. ha ha ha as well as ring dips.

Still todays time is faster than the last time when I had a bar to do dips on. :)

OooRahh CrossFit

scaled to 99# hang cleans and kneeling muscle-ups with much assistance from legs/feet.

11:41

m/29/6'/165

went golfing today, family birthday celebrations, and full time duty with my daughter = didn't get todays done rx'd.

did max out my pull ups for 5 rounds at the playground though. got the kip going, felt good.

25
21
20
19
15(then 5)
--------------
=total 105 pull ups

will do power cleans with run tommorrow.

"Nasty Girls"...well I like to call this one "Dirty Girls", because subing pullups/dips for muscle ups is just DIRTY. Got to get some rings and get my MU on.

CFWU X 1

TIME: 21:27

3:1, pullups/dips:muscle ups

DO WORK!!!

3 rounds for time of:
50 Squats
21 PU's and dips
135# power cleans, 10 reps

25:05

M/24/160#/5'7"

Couldn't do workout due to knee. Did Lynne instead

CFwu x 2, BP WU - 45# x 10, 135# x 5

Previous PR - 142 reps (BP - 38/PU - 104

Today:
15 (PR by 5 reps)/33 (PR by 6 reps)
10/27
8/20
6/17
7/20

Total Reps: 163, (BP - 46 [PR],PU - 117 [PR]) PR by 21 Reps

25:20
50 squats
21 pullups and dips on bench w/ leg on ball
135 hang power cleans

49/m/145
4:1 pull up/dips
115# cleans
15:45

I have got to learn how to do a muscle-up!
3 rounds for time:
50 squats
28 pull-ups
28 dips
10 (135 lbs) hanging power cleans

21:27

From Taji, Iraq

Subbed muscle ups with 4 pull-ups 4 dips, completely pathetic time..

28:19

Doc K

m/32/180/65"

had to use some creativity since im at the fiancees dads house...

Nasty girls; big nasty rock version

3 rounds 36:49 with

50 squats
28 l pull ups [ only had a low tree branch; HFTH billy inspired the L pullups yesterday]
28 dips
10 HPC with big, nasty rock

just dead lifting that rock was tough i will try to weigh it if i can find a scale

had to use some creativity since im at the fiancees dads house...

Nasty girls; big nasty rock version

3 rounds 36:49 with

50 squats
28 l pull ups [ only had a low tree branch; HFTH billy inspired the L pullups yesterday]
28 dips
10 HPC with big, nasty rock

just dead lifting that rock was tough i will try to weigh it if i can find a scale

Used 50kg on the HPC's

10:40

35/M/200/6'

13:07 as RX'd

30 / m / 176cm / 82kg

11.04

17:22

m/31/161

13:22 - all muscle-ups (except for one) were leg assisted.

Still beat up from Saturday.

f/25/5'9/132

scaled to:
50 squats
14 pullups, 14 dips
10x 75# hang power cleans

14:10

last time - 20:08 with same scaling

m/30/220
subbed pull-ups and dips
24:14

First time: 20min tore my hands to shreds.

No rings. Subbed 14 dips/14plups. Total: 15:01
1st time getting through w/rxd weight! @Speicher. Needed chalk and low rise shoes.

M/26/6'1/175

WOD: subbed ring dips for Muscle-Ups

No time component today.

First time using my new rings, courtesy of Ron "Big Swol" Wright. Figured it would be best to work on ring dips before progressing to MU. Hopefully I can complete this WOD as rx'd next time it rolls around.

RXd with subs....
3 rounds for time of
50 squats
21 pullups (mostly jumping)
14 ring dips (mostly assisted)
95# hang power clean....

18:41

one of my all time favorites...

9:58

18:16
95 lb cleans.

Subbed 4 strict pullups/4 bench dips for each muscle up. 135 lb HPC's on 1st round. 115 lb. on next 2 rounds.

32 minutes approx.

7:55

28/6'8"/219

21:37 with bar mu

WOD Nasty Girls
11.59.
1 m/up ,1 fail,6 slight jumping m/ups on each round,
power cleans at 61k ,7/3.could've got all 10,but had too make sure ,as coudnae drop the weights.
smoker on ma forearms,made d/l's after harder.also Russian s/p routine and more m/ups,just pleased that i huvnae lost ma m/ups again !

15:00
sub: 3pu&3sbd for mu

Hang power cleans ! not p/clns !just ran intae a tree !

M/40/188

"Not Quite Nasty Girls"

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

9:59

m/32/5'9"/169

subbed 3:1 pull ups + dips for muscle ups

16:32 (PR by 4:26)

6:59

19:40

Subbed 14 PUs, 14 dips for MUs; 125# cleans 1st round, 115# for 2nd and 3rd rounds.

3 rounds:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans 65#

10:49

brutal, just brutal, I burned through the first round and dragged along for the rest. gotta learn to pace myself.

subbed pu & dips 4:1

19:39

M/39/200/5'10"

All exercises=9:43 I was trying to find my last post on this, but I believe I was in the high 10's or low 11's on this the last time (and it was rx'd).

It was not exactly as rx'd due to having a bad knee. MU's and HPC's were as rx'd, but had to wrap my knee and point my left foot inward to keep the pressure off the outside of my left knee and this kept me from going to or below a full 90 degree squat, but it was w/in a few inches. I just don't want to say I did it exactly rx'd, but I feel good about it under the circumstances. Actually my knee didn't hurt after I was done, I was really nervous about doing the squats at all, I am crossing my fingers, maybe its healing!?!

day behind

as rx'd for the first time with bar muscle ups

14 minutes on the dot....
good workout

m/24/210/6'3''

subbed 14 jumping mu's for mu's(still can't get one?!) rings 6" overhead.

12:56

--too winded after the mu's to get all cleans unbroke-killed my times.

16 min (substituted 21 dips for 7 muscle-ups)

18:36

(subbed each muscle-ups with 3 reps each of pull-ups and dips)

Sub'd Jumping Muscle-ups otherwise as R'xd

14:47 (Not a PR. I pretty sandbag this WOD today...didn't feel like doing it. This what happen when you workout six days in a row)

March 27: I did this WOD in 10:27

Still can't do the Rx'd weight. At least I did 115#. Last time I had to use 95#. 115# felt like nothing, but 135# is way too heavy. I had rings, so that's good.

16:17 Killed my PR with heaver weigh by over 4 minutes

Anyone else here see the "X" factor? Time goes down and total work/ power output goes up (heavier weight helps). Creating a "X" when plotted.

subbed 4PU/4dip

everything else required

39:26

the pulls ups killed me, and the cleans i had to rest quite alot as i didnt want to lose my safe form

47 / 178

Did CF Knoxville Strength 3x 5 Power Cleans at 135# - Need to increase this immediately

as rx'd

16:47 - real poor performance for me

28/6'1"/209

subbed dips for muscle-ups
105lb. hand power clean

17:13

as rx'ed with sub pull ups and dips for mu (no rings or ability)

14:06

subed 7 pull ups and 7 dips for mu (no rings/ability)

14:06

Subbed 20/20 Pull-ups/Dips (still assisted) for MU's. Also scaled down the cleans to 95. 135 was NOT comming up to my chest today. still pretty smoked from the cleans on friday.

19:59

m/27/180/72"

15:59 last time 17:25

subbed 21 pullups & dips for muscle ups and 110lbs for hang power cleans.

3 sets:
Swiss ball squats 30lbs dumbbells
split leg good mornings 75lbs

3 Rounds:

50 Squats
28 Pullups
28 Dips
10 Hang Power Cleans-135 lbs.

18:38

Difficult.

M 68"/165/40

Had to scale to 122# after 7 cleans. Did assited muscle-ups (kicked off to get through transition):

14:38

First Time

5 rounds
50 squats
14 pull ups
14 dips
75 lb hang clean 10 reps

35:58

I am going to get those muscle ups soon!

I thought I was supposed to do 5-

24:50
subed 28 pullup and 28 dips for 7 MU

21:08

3 rounds:
50 air squats
7x2 bar pull-ups
7x2 bar dips
50-kg HPC (ouch)

I'll call it a PR. It's been more than a year since my last Nasty Girls.

Seriously, who comes up with this unpleasantness? :D

28 minutes with 21 pu/dips in groups of 3
Hanging cleans as rxd (with rest)

M 34/135/5'7"

Subbed 3 to 1 pull-ups and dips and 95 lb. HPC: 15:37

31/m/5'10"/210

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

15:44 (pr)

M/47/66"/135

MAKE-UP from yesterday, superseded by the Army Birthday here at South Fork...

Scaled weight to 115#, all else as RX'd:

18:11 (last 4 M/U damn near killed me)

Al Hillah REO, South Fork Crew

Good goin' in the heat today crew....

First post, first time "nasty girls":

3 rounds
- 50 squats
- 7 muscle ups
- 10 Hang power cleans with 60kg

Time: 19:35

subbed 3:1 pullups/dips for muscle ups

21:18

sub 95 & jumps.
12:44

want to crawl under my desk and have a nap.

800M run
CFWU x2 -OHS -Dips

Slightly modified 'Nasty Girls':
10 HPC 135#
15 Dips
50 Squats

Completed in 10:30
Grip completely shot after!
Shoulder is definately improving as I couldn't even do dips a month ago! :)
Quite happy with the progress...thanks to Coach!

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

Otherwise, as Rx'd. Time: 19:09.

This was a killer on the grip - I could barely hold on to the bar for cleans in rounds 2 and 3. Squats unbroken. First round of pull-ups unbroken - 28 (PR)! Thereafter, very broken. Cleans were 8-2, 6-4, and 5-3-2. Had some close calls where I almost missed the catch. My thumbs are torn up from the 75 hang squat cleans last Thursday; taped them up so they could survive this, worked okay.

Had hopes of finishing in 15 minutes, but first set clocked in at 4:30, so I knew there was no way. In round 3, was just hoping to finish by 20 minutes.

m/42/162/6'

subbed with knee assitance on mu: 13:55

33/140/5'6"

subbed jumping ring dips and 65lb on hpc

m/38/76/195

Subbed 14/14 ring pu's/ring dips for mu's

19:30

35/M/165#/6'0"

WU: ROM's
WOD: "Nasty Girls" as Rx'd

16:08

M/36/177cm/70kg

3 rounds in 40:55
of
50 Squats
28 Dead hanging Pull-ups
28 Ring dips (a few assisted)
60kg Hang power cleans

As rx'd with full extension full lock out muscle ups.
13:11 - previous time was 12:24 but muscle ups were not full lock out.

39m/6/185

6:49pr

cfwux2
burgwux2

"nasty girls"
muscle ups scaled(toes on box for pullup-no assist on dip)

12:17

Performed this WOD on Mon, 6/15/09

M/33/70/170

13:55

did MU-progression
scaled HPC to 115lb.

last time was 24:46 w/65lb. & 4/4 pullups/dips for each MU.

as rx'd except assist on mu. toes on box
16:12

sort of Nasty Girls:
3rnds of
50 squats
7 MUs (7/4-2-f-f-1/3-2-f-1-1)
15 KB swings @ 53# (would LOVE to do this as RX next time)

12:52

not rx'd..
28 unassisted pullups (WOOOOO) 28 dips for muscle up, 85 lbs hang power clean
2 rounds in around 20 mins.. then the wheels fell off and i had a serious ripped hand/grip/mental mush issue.. completed but stopped timing after that. it was that bad. lol.
at least my pullups were unassisted!

19:31

17:02

m/41/160

13:30

Sub: PU and Ring Dips and 95# power cleans

m/170/28

8:39 Rx

probably could have done much better 2nd round muscle-ups I just did one at a time with 3-5 second rest. I could learn to sprint more with my squats.

m/28/170

8:39

Need to learn to sprint more with squats and continue muscle-ups without resting

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
subed 3 to one for muscle ups
13:10

Looking for a clarification...I have people mention that a sub for the muscle up is 4:1 pullups and dips. However, the FAQ page clearly (or UNclearly) states 3:1 OR 4:1. I guess it's a matter of preference then?

as Rx'ed 7:23 (M/26/175)
all unbroken except for last set of squats

Monday, June 15, 2009

Jodi (F/30/111)

5:30am
Morning Warmup

6:30pm
Mobility Drills

"Nasty Girls"
3 Rounds of:
50 Squats
7 Muscleups
10 Hang Power Cleans, 95 pounds

Time: 9:30 (PR by 45 seconds)

3 rds:

50 squats
21 pullups side-grip
21 parallel dips
10 hpc's

16:15

tougher than it looks...

WOD - 19:51

M/24/184

As Rx'd:
10:34

Rx'd somewhat... don't have rings, did 35 PUs and dips
33:10

cfwu -pu's -dips

Accidentally did it in reverse order.
28 pu's/dips per round instead of muscle ups.

23:40

F/27/5'0"/108
As Rx'd: 15:43

3 rds of

50 squats
21 pullups
21 pushups
10 HPC @ 135lbs

12:49

nursing a nasty elbow injury - can't do dips or muscle ups.

subs:
100# HPC
3PU/3Ringdips for 1 MU

4:36/7:25/8:23 = 20:24

vs 20:28 last time using bar dips

PR

13:45, but all the muscle-ups were only muscle-up ATTEMPTS... i can't get one yet

15:15
As rx'd, with partial substitutions for muscle ups
Muscle ups: 3 first round, then 1, 1.
Grip suffered in garage/heat. Need chalk next time. Sub'd ring dips and pull ups for remainder

F/41/5'4"/139

3 rounds
50 squats
sub- 28 jumping pull ups
28 dips
10 HPC 35# to spare a tweaked back muscle

21:35

second time for Nasty Girls:

6:11 with bar MU's, PR (9:40 last time!)

1)1:47
2)2:13
3)2:11

then SDHP/Situps S-Set: 155,175,175,185 x8, w/ SUx25
Last rnd did 25 DU's at start and 30 at end.

Shoulder Press x3reps: 135-160-170-170-170
Weighted Pullup x3reps: 45#,90#,110#

Then "Smith" Stretch WOD (can be done on Smith machine or PU-bar and Barbell on rack):
3 rnds, 30-sec intervals:
-PU Bar Hang underhand grip.
-Hang OH close grip
-Standing bridge (OH grip on bar at rack height, feet behind you on ground, drop body and push shoulders forward, lower bar for more stretch)
-Shoulder stretch (grab bar behind you on rack, lower body with arms straight, use closer grip for more stretch)

after 3rnds, end with standing forward bend knees slightly bent.

later,
b
m/32/5'8-1/2"/175

sub'd 21 pull ups/21 ring dips for MU's, all else rx'd

18:12

50 squats
21 pullups
21 bar dips
135lb Hang Power Cleans x 10

did 16 pullups and bar dips the 2nd and 3rd rounds

27:40

had to take a bathroom rumble after 2nd round and probably added around 5 min. It was more but I'm just saying 5 min. Very exausting.

m/28/220/6"1'

10:24

12:30

Had to scale the M/ups. The coolest part is when the adrenaline kicks in and you go screaming through the last set of cleans and then lose it all and hit the floor with a big splat. Pulse pounding somewhere around 220 ...While some huge body builder dude resting in his calf-raise machine (yeah - for the entire final round?) stares in bewilderment. I love this stuff!

That was nasty!

SUB 3x pu & bd
SUB 95# hpc

15:15
previous 20:47

M/39/150

3 rounds of:
50 squats
21 pullups
21 bar dips
95lb Hang Power Cleans x 10

19:30

28/m/210/6'4

28:44
135# power cleans
subbed 3 dips and 3 pull ups = 1 muscle up (21)

14.40 (3/3)

25/m/173

as rx'ed 6:53

31 sec PR

Just got my rings from amazon.com today!
Still working on my muscle up form so I did:

10 ring dips
10 ring pullups per round. Does the 4:1 ratio still apply to doing rings, or just bar dips/pu?

TIME: 16:52

34yom / 212lbs

Puppy - 3 rounds for time:
20 Squats
10 Assisted Pull ups
10 Assisted Dips
10 Hang Power Cleans 30#

8:16

First day back in a bit. Felt good, but it's going to be at least a week to get back to where I was.

33/m/180
95#

16.40

m/40/6'0"/190

sub'd 21 pull-ups/21 dips for 7 muscle ups & 115# power cleans

18:52

WU ROM; CF kids Cashin 2x (3 forward roll; Plank walk 10; Handstand holds 3 x 5 cnt)
Thruster 3x5 45x5; 65x5; 85x5; 95x5

Nasty Kids 3rds for time
Sq x 25; Sq muscle up x 5; Hang power clean 65lb x 10
Score = 8:55.16

Todd: M/36/157/5'10
14:55 as rx'd.
Felt great. The HPCs were relatively easy, used the squats as "rest."
6 consecutive MUs first round, mostly 3s and 2s thereafter.
Fun! We'll see how sore I am in the morning...

3 rounds for time of:
50 Squats
7 Muscle-ups (21/21)
75 pound Hang power cleans, 10 reps

12:02

18:50
1st rd= 50 squats 28-160lbs lat pulldown 28-50lbs assist dips 10-135lbs hang cleans
2nd rd= 50 squats 28-120lbs lat pulldown 28-50lbs dips 10-115lbs hang cleans
3rd rd= 50 squats 28-120lbs lat pulldown 28-no assisted dips 10-115lbs hang cleans

I messed up timing this, but it was around 25 mins. Tough workout. Need to work on my Cleans and find a place to learn Muscle Ups, as I subbed 28 Pullups and 28 Dips for 7MUs.

16:36

sub 21 dips / pull ups

First time every doing Nasty Girls. It's pretty brutal, I LOVE IT!

As RX'd except I did muscle-ups on a straight bar instead of rings

12:21 (rounds of 3:08, 4:33, 4:40)

Subbed 28/28 for MU. Can't do MU yet. Not a good day. Couldn't push that hard. 22:07

9:03

Compare to:
080829 - 13:02 rx'd
080125 - 15:43 (sub pull ups/dips for MU's)
071104 - 16:25 (sub pull ups/dips for MU's)

First Nasty, subed 4:1 pullup/dips for muscle ups. 17:30. Loved the WOD.

Nasty Girls
5:35 as Rx

34/M/204

Subbed 4 Pullups and 3 Ring Dips for each muscle up.

15:50

39/M/198

As Rx'd: 11:58

7

as rx

27/m/6'/170

12:22 PR

As rx'd; with bar muscle ups (someone stole the rings from our gym apparantly)

18:45

11:59

3 rounds of:

50 squats
7 pullups on squat rack
14 dips
10 hang power cleans 135

Then rested 5 minutes then did 21 straight pullups in 50 sec.

m/30/5'11"/180

As rx'd

13:22

20:54

50 squats
5 pullups/5dips=1 MUSCLE UP
135x10 (round1)
95x10 (r2&3)

Gotta love those nasty girls!
Subbed 4x Pullups/1x Ring Dip for MUs, otherwise as rx'd:

23:48

[23:48]

18:40

"Nasty Girls" with modifications:

3rounds:
50 squats
21 pullups
21 dips
135lb hang power cleans, 10 reps

Time 12:24, PR!

- OlliS

M/31/6'3"/205

Sub'd 4:1 Pullups/Dips:Muscle Up

24:42

Ring dips tired me out pretty quickly. Sets of one on the last 8 reps.

24:25

With 28 & 28 pulls and dips

35m195
subd 21 pu/bar dips
29:30

36f123
sub 21 ring row/bar dips
45# hsqc

15:30 for 36f

50 squats
28 pull ups and 7 ring dips partitioned
10 135# HPC's
2 rounds in 12:41

I am going to do this again later on this week and get all three rounds. Today was not a good day for some reason...

1000 meter row and a quick run through the Oly lifts for warm up.

No strength work due to the Power Hang Cleans in the WOD are already a pretty heavy weight for me and I was short on time.

36:30
Subbed 4 to 1 pull ups and dips for the MU. I did sets of 7 PU's and 7 Dips so that I could keep my Metcon going. On the last set I did 28 Dips straight then went downstairs to use the chin up bar and did 28 straight (both sets were broken as needed). I mixed kips and strict as needed. I need to work on my strict chin ups to hit my arms and back from a different angle. Squats were pretty strong. I broke some of them up but I think that if I had sucked it up a bit I could have pushed them harder. Hang Power Cleans really slowed me down. They felt great, they were just hard. Good WOD.

Still haven't mastered the muscle up:

so 3 rounds of:
50 squats
28 pullups
28 dips
10 hang power cleans at 135lbs

15:05....very pleased as equipment is all over gym and had to jog in between sets.

No rings, subbed 21pu/21dips for 7 muscle ups

3:30
4:35
5:14
Total
13:21

I did this scaled. three rounds of:

50 squats
10 assisted pu/dips
10 65lb HPC

Took a little less than 20 minutes.

Scaled HPCs to 115 as I haven't CF'd in 2 months and felt weak.

As rx'd

8.26

48/m/190

As Rx'd. 12:32

m/40/175lbs/68"

25min
sub-14pullups &14 dips for muscle ups

CFWU x3

WOD
:11::33

About ::45 slower then last time. Feeling pretty dehydrated.

Get some, Go again!

7:48 as RxD

A full 1:28 off of my PR. I was on pace to beat it, but I wasted over a minute on the very last muscle up. I'll have to come back to this one in a bit and try it again.

m/39/158
14:41, sub'd 4X1 on mu's

Nasty Girls

Time 15min 45 sec

50 squats
7 Muscle-ups variation
10 HPC @ 40kg

Quicker than last time also only did 30 kg then.

Also day 21 bupee challange and Day 1, Week 4 of the Russian Shoulder Press 5x5. Found this hard and did not have a rack so had to clean most of them. (Bloke was using rack for pull-ups when there was a pull-up bar at the back of the gym but he would not use it, it's not facing the mirror).

Gym was busy last night. Men are such gabs.

Good Fun

9:15 AS RX'd

50 squats
35 PU - turned out to be mostly jumpers
40 bench dips feet up
10 X 115# power clean

16:25

M/49/151/1-1-06

CFSB Front Squat 3 x 5

135 x 5
155 x 5
170 x 5 (PR is 175)

High rep Back Squat 135 x 20 (PR is 145)

"Nasty Girls" Scaled. 115# power clean/21PU,21push-up/50 squat

22:10

M/41/195/6'

Squats:
30,30,30

Pullups:
4,3,2

Power cleans:
65x10
95x10
95x5

12:00

as rx'd: 8:50, :10 off my PR

m/29/6'1/192

as rx'd

8:32 pr

5'6"/215/31/M
13:59

RD1
50 squats
14 p/u (gravitron 95lbs assist)
14 dips
10 PHC 115lbs

RD2
50 squats
14 p/u (gravitron 95lbs assist)
14 dips (graviton 50lbs assist)
10 PHC 115lbs

RD3
50 squats
14 p/u (gravitron 95lbs assist)
14 dips (graviton 50lbs assit
10 PHC 95lbs

AM WO 10Mi Bike ride (14mph), 3-2min rds boxing

3 rounds for time of:
50 Squats
21 Pull-ups
21 Dips
135 pound Hang power cleans, 10 reps

11:40 (PR)

M/23/66"/175

Sub'd 21 Body Rows and 28 Bench Dips (feet up) for the 7 Muscle Ups. 115 lb. HPC. 50 Air Squats.

Approximately 15-16 minutes (my watch stopped)

Did 21 pu's with incredibly exaggerated kipping and mid chest-bar; dip machine too far away upstairs. Squats a2g; 115 on power cleans. Man they felt good, should've done as described. Cleaning was impossible a few weeks ago, now I'm lovin it. Didn't time it....

chris
7 muscle up attempts
7 bar dips
75lb HPC
50 squats
14:18

Kevin
Sub'd bar muscle ups (7)
11:42

muscle ups on bar
6:05

3 rounds of
50 squats
21 pull-ups
21 dips
135 lb hang power cleans 10 reps
8:56
no rings, not sure if it would be faster or not with the muscle ups (I think it would be the first round or two)

23:30

M/31/5'9"/152

First WOD back after my second cycle of CFSB.

As rx'd.

19:30

CFWU sans pull-ups and dips

50 air squats
28 pull-ups
28 dips
95# hang power cleans

17:00

M/28/6'1"/193

Loved this WOD. First attempt at it.
Just got my rings. Followed Jeff Tucker's muscle up progression yesterday and got my first muscle ups.

As rx'd 13:01

Most rewarding day at the gym in my 15 years of training.

First time with this one.

Scaled the MU with 21PU&21 Bar Dips per rd.

21:20

12:34. Major trouble on the MUs. First round unbroken. Second round 3 sets. Third round 7 sets including 3 misses.

9:45

M/24/185/5'11"

Sub. muscle ups for 15 pull ups and 15 dips.

19:40

10:25

50 squats
7 bar muscle ups
95# hang squat cleans x 10
Total somewhere between 17:30 and 18:00

First time ever getting a bar dip (I have never had rings) and sets were pretty broken. I worked up to five unbroken muscle ups.

Can anybody tell me how close a bar muscle up is to a ring one? Seems like rings would definitely be harder, but I wonder how much harder.

10:56 as Rx'd. 1st workout for time being able to do muscle ups.

F/22/5'6"/140

5 RFT:

15 Pullups
15 Glute-ham sit-ups
15 Hang power cleans @95
23:38

First time I have been able to do this As Rx'd!

Nasty Girls: 24:47 min

M/34/202/6'

as rx'd
10:27

M/32/5'4"/142lbs
As rx'd
14:55

M/32/148lbs/5'5"

20:05
First round as rx'd
Kept failing on muscle ups in second round. Lost lots of time.
switched to pull ups and dips for second and third rounds.

Completed in 18:45, used 95 for cleans...

37/m/160

3 Rounds
50 squats
10 Pulls
10 Dips
10 135# cleans
15:34

Then 50 Sits

not even close to Rx'd, but here is what I did

BP
135x15
185x10
205x6
225x3

3 sets of barbell complex with 135 lbs
5 power cleans
10 back squats

triceps

26:35

3:1 dip/pu sub
125lb hang power cleans

First time with this one. Wasted time during squats...6:27

First time with this one. Wasted time on the squats...6:27

M/30/168

Wod done as rx'd 9:25.

Good job Pebbles, glad you manned up!

m/35/157

as rx'd

10:54

as rxd 10:52

13:10 with 43 kg HPC

Bwt:192
10 min warm-up on arm bike 2.0 miles
3 rds
50 squats
21 pull-ups 90 off assisted
21 dips 110 off assisted
45 lbs hang power cleans
working on form again so no weight on the bar.
noticed on the last round that the less I thought about form the better it was.

As Rx'd

8:52

3 rounds for time of:
50 Squats
28 Pullups
28 Dips
135 pound Hang power cleans, 10 reps

50,26,28,10
50,17,28,10
50,15,28,10

21:58

As rx'd w/ full extension muscle-ups

Time - 7:46

13.43

9:53

30/m/5'11"/200

As Rx'd

10:45

sub'd 4:1 pull-ups and dips for muscle ups

27:32

Partner same sub, plus scaled hpc to 65lb

28:30

m/28/5'11/180

sub'd 4xpull ups, 4 dips for each MU
29:43

As rx:

13:37

First date with the nasty girls. The cleans slowed me down quite a bit.

M/31/190

11.50

sub 1 MU for 3 PUs and 3 triangle push ups

22:33 (roughly, interrupted by gary about thesis committee) sub 3 pullup/3 ring dip for mu

27M 6'5" 220#

22:33 roughly, interrupted by gary 3 pu/ringdip per MU

27M 6'5" 220#

17:58
50 squat
14 pull-up
14 dip
10 power clean 135lbs

146lbs/32yoa

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

Time: 8:47 PR

Previous was 11:08

First round of squats was only thing unbroken. I paced myself with the MU's, doing 3-2-2 (minus a couple misses during round 3). HPC's were broken into 6-4 each set, or thereabouts. I'm pretty stoked about this PR.

29/m/64kg

50kg power cleans, nasty girls 13.33, 4 minute PR!

21/m/6'2"/220lb

Completed not timed

Subbed jumping pu as high as possible for mu

Did 50 squats, 21 pu's, 21 dips, and 10 cleans.

Joe - 27:34
Chewie - 26:25

16:28

As Rx'd

14:30

~~~~~Vacation~~~~~

btw: 154

14:38 w/ a few cleans from the floor and assisted muscleups

subbed : 21 PU's and Dips -
Clean 42kg instead of 62 (52 next time!)

17:20

10:40

Full wrist turn-outs. Driveway PR.

A few days late

As rx'd

14:00 pr by 4:36

6'2'/190/31

substituted 7 ring dips with 4 sets of 7 (28 each)dips and kippling pu's. The rest as rxed

14:20

8:14 as rxd' mu's full turnouts

6'/265/38

7 mins 01 secs, did bar muscle ups have no rings in my garage gym. Can you increase the weight for the HP cleans? Is that allowed in the WODs, i'm new to this.

8:01 (sub'd 140# pc's) first time as rx'd

23:31 first time as prescribed with muscle ups. Had to go from my basement to second floor for rings. Faster next time.

I couldn't go to the gym so I modified this one quite a bit. I did the following in 14:28--

Three rounds of-

21 pullups

14 ring dips

7 fireman's carries of 10 feet alternating loading a 80 pound heavy bag first on the left shoulder, walk then drop it and lift to the right shoulder and back.

17/06/09
M/33/80kg
As rxd
First attempt at this workout
11:54

Scaled: 14 Muscle Up "self assisted progressions" from Tucker video w/ bottom of rings 50 inches from floor. Beginning position kneeling.

Scaled: 115# HPC

25:17

3 sets in ~37 mins, subbed:
- 4 pullups/4 dips for each muscle-up (with 40 lb assist on 2nd and 3rd sets)
- 95 lb cleans

I'm just glad I got through it all...

first time doing that one - glad as I read up the comments that other people found that tough too.

I sub'd 4 PU & Dips for the muscle ups and broke them into 7s

3 rounds
50 squats
4x(7PU,7Dip)
10x60kg PC

24.25

really need to learn how to do muscle ups!

F/45/5'2'/130

3 rounds modified as follows:
10 assisted muscle-ups (from kneeling position w/gentle push from feet through transition)
65# HPC

11:08

Last time was 55# HPC and 11:30

F/38/136today(water)/5'4"
Scaled to:
3 rounds
50 squats
10 jumping muscle ups (started with ring top at top of my shoulder, moved it up twice so bottom was at the top of my shoulders)
65# hang power cleans (+collars)
11:32

HPCs are easier with elbows high and outside. Of course!

13:30

m/27/143

had to scale the hang cleans back a few pounds until I got used to them halfway through

m/29/6'1"/185

Scaled to 115#, subbed 3x dips/PU for muscle-ups

22:59

m/35/215 lbs./6'2"/Toronto/ON

17:01 - First Attempt at this wod

Completed as rx'd, except subbed 4x dips(28) and 4x pull ups(28) for muscle ups.

db

11:20

65# hang clean
muscle-ups - (working on technique)
50 squats

18:58...this was a brutal WOD. Definitely one of my favorites though

50 squats
10 dips/10 pull-ups
115# hang clean

Last set only did 5 dips/5 pullups

16:02

50 squats
10 dips/10 pull-ups
115# hang clean

Last set only did 5 dips/5 pullups

16:02

19 yom 193 lbs 6'4''

12:32 rx'd

first time doing this wod, despite CF'ing for 1.5 yrs
took me a minute to get the very last mu, otherwise no big probs.. did this one in the garage

M/27/75"/206

As Rx'd

12:27

Warm-up:

Three Rounds:
Couple of MU
10 x C2B Pullups
10 x Back Extensions on bench
10 x Sit-ups on Bench
10 x OHS
5 x Full Range HSPU (getting better)

and now, the WOD. I'm a doof. I didn't realize the dude who was using the bar I stole was only working with 115#. I thought he had 135# on. So...

Three Rounds for Time:
50 Squats
7 MU
10 HPC, 115#

6:09

Odd thing is I was thinking, "wow, I'm flying through the hang cleans!" Then, after the last set was complete, I glanced down and saw the weight. Bummer. I'm looking forward to doing this one again.

Mark: OLY cert in Milwaukee

Theresa: OLY cert in Milwaukee

8.59 subbed 4x for MU's

PR by 2 min

as rx'd
6:37

as rx'd

11:47

subbed/scaled "nasty girls"
3 rounds for time:
40 squats
pu's bar dips at 3:1 (21 each)
75# hang power clean 10 reps
31 minutes

as rx'ed

15:19

disgusted with my time.

first round was ~3 mins, last round was ~4 mins. damn second round. obviously lots of room for improvement!

as rx'ed

15:19

disgusted with my time, although i did just have surgery on my eye last week, so this was my first workout in 2 weeks.

first round was ~3 mins, last round was ~4 mins. damn second round. obviously lots of room for improvement!

50 squats
35 PU broken up
then 21 bar dips broken up
then 95lb hang squat clean X10

3 rounds
41.06

3 rounds for time of:
50 Squats
20 dips/20 pullups
115 pound Hang power cleans, 10 reps
20"15

As rx'd

11:08

age 19 bw 170
7:07
kneeling muscle ups. rings about 3 in above head when on knees.

"nasty girls" = 18:16
scaled cleans to 115 lbs, sub'd pull ups and dips for m.u.'s @ 4 to 1

would have been at least a minute faster....gotta love people at the gym that just don't understand crossfit....when you see a guy going back and forth from the pull up bar to the dip bar and he's sweating his a$$ off because he's actually at the gym to do a kick a$$ workout you think you'd get out of his way so he can carry on with his workout instead of leaning against a machine and talking...

Attempted to do a muscle up for 10 minutes and couldn't do it and wasted A LOT of energy. So sub 28 pull-ups and 14 ring dips for muscle ups.

After wasting so much energy, I only completed 2 rounds at 16:33

500m row
CFWU x 3

"Nasty Girls" - first time with this WOD

3 rds:
50 squats
7 muscle ups (subbed jumping bar MUs)
10 135# hang power cleans

21:45

That was rough. I can't do MUs, but refused to sub pullups and dips again. MUs and weight of cleans kept this slow enough to kill much of the metcon effect. Would use 115# to keep up pace and a higher jump assist on MUs next time. Power cleans tough after wearing out the grip on the bar. I'll feel this on tomorrow's 5k run...

vacation, week off

28 m 196

25:13

did 21 pulls plus

10 dips instead of muscle ups

plus hang power

Almost forgot to post my time. Yikes!

15:25 as rx'd

First time doing this one as rx'd, probably one of my favorite wods. All sets were broken, have to focus on pounding out all the squats in a row next time. That'll save me some time.

50 Squats
10 dead hang pull-ups
10 bar dips
10 hang power cleans 95# (45# dumbbells on last round - barbell fell apart)

3 rounds - 15:16

Rx'd : 8m42s

17:28
still assisting my mu's

3 rounds for time of:
50 Squats
7 Muscle-ups (jumping using Smith Machine)
135 pound Hang power cleans, 10 reps

11:21

3 rounds for time of:
50 Squats
21 Pull-ups
60 kg Hang power cleans, 10 reps

16:27

28/M/140

Done on my CFSB pure metcon day

As Rx'd: 18:18

21m180

scaled to 115lb HPC, else as rx'd

14:35

47/M/184
Sub'd
14 dips
14 pu's
24:04

25:18

did 21 pulls plus

10 dips instead of muscle ups

plus hang power

M/33/71"/177

3 rounds for time of:
50 Squats
35 Jumping Pull-Ups
35 Bench Dips
65 pound Hang power cleans, 10 reps (Started with 95lbs but after Thursday last week, still messed up)

25:00

3 rounds for time of:

50 squats
21 pullups
21 dips
30kg HPC, 10 reps

18:38

as rx'd:

15.34

Subbed MUs with 21 PUs & 7 ring dips:

15:06

M/26/170
Sub'd MU's with 28 PU's/28 Dips

22:00

Did 50 squats, 14 pull-ups, 14 dips, 10x115 lbs hanging power cleans, 50 squats, 14 pull-ups, 14 dips, 10x115lbs hpcs, 50 squats, and the gym closed. Should have started earlier. 18:06

WU
13:46
kneeling MU. 1st time using rx'd 135#.
M/48/188#/72"

I guess my post didn't take - subbed Cheatin' Nasty Girls w cheatin' muscle up approximations, 9.26 or so; if there's one movement in which I feel strong, it's 135 pound power cleans. I guess a long torso and short arms is good for something! Paul

subbed 4:1 pullups/dips for muscle ups

29:39

m/35/5'9/174

CFWU - 3. Reg except pushups instead of dips 2nd & 3rd. Superman. Burgener.
12:11
Cleans not too bad. Still moving forward on jump for most part. Just try to focus on calf & ankle extension.
12/11: 12:18-Rx'd
8/8: 14:55-jumping MUs
1/25: 19:00-pullups & ring dips

15:32
subbed 28 pull-ups and 28 dips for MU's

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

13:43
--------------------------------------------------------------
Compare to 081211

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

10:55 as rx'd (PR by 1:55)

That felt much easier than last time. Just don't put that bar down!

rxd 12:33

as rx'd - 3:1 pullups/dips

14:11

AL 42/M/68"/170

Last time I scaled the weight to 115 and did 21 PUs & Dips. This was my 1st Time doing Nasty Girls as RX'd with Muscle ups.

19:15

Only about 1 minute off my old scaled time.

7:05 as rx'd on 6/23

21:11 scaled muscle ups from knees rings 2" over head

16:14
Muscle up sets scaled to 3 rather than 7. They were still the biggest time drain.

12:11 @ CrossFit All In ~ as rx'd ~ PR by :38 sec

Rx'd: 15:36

22:00
50 squats
7 PU & 14 chair dips
10 Hang Power cleans with 115#

26:46. sub 10 strict pullups/21 dips per rd

Scaled HPC to 115. 9:21.

In the past I have done rx'd and time was about 5 min more. I'd have to check the calculator, but pretty sure the power output is higher. I would have pr'd at rx'd pretty sure, but dragging from bad sleep and 2x wods yesterday due to o-lifting class.

No time today because I had to do my CLS refresher and got stuck with IV needles 4 times. I know it's weak but the hang cleans hurt too bad on the way down. Anyway, I've decided instead of doing the alternate exercise for muscle-ups, I'm going to work on jumping muscle-ups. It worked out well for today. I have no rings, so i've got to do them on a hammerstrength pullup bar set. Anyway, it seemed to work pretty well. Any tips on how to train for muscle ups without rings is always much appreciated.

29/m/190

as rx'd: 9:03 (PR by 11 sec)

EJ
M/36/168
10:30 WITH STRICT MUSCLEUPS (NO ROOM FOR KIP)
EJ

45 minute hike + mobility to warmup
subbed weighted pullups/dips @ 25lbs for muscle ups-1:1

15:57

everything felt solid

now reaching 3+ months of xfit and my times and ability to recover are really coming together.

34 yom 206 lbs.

20:20
Hung over and only 6 hours sleep.
Did 14 pullups/dips for muscle ups

15:52
with 7 x pullups/dips & 95lbs. hc
Go for muscle-ups next time

cfwu x 2 (second round w/o pull ups or dips)

MUs from knees
14:01

43 yom 203 lbs.

30 squats
10 assisted dips of 100 lbs.
10 jumping pullups

14:40

24:09
3x PU's and Dips
115-lbs HPC

45 mins
115 lbs on the cleans
21 pullups and 21 dips instead of mu's

13:46

First time with this WOD.
Substituted chair assist on MU.
Done of 7-5-09
End of round times were:
05:24
11:02
16:15

0000000000000000000000000
31/m/165/5'6"
I did hang squat cleans because i am retarded
15:26

M/27/6"/172

Did 21 PU's and pushups instead of muscle ups

12:05

did jumping muscle-ups

20:46

23.m.135.65"

as rx'd
12:24

Last Time:
11:29(PR)

3 rounds for time of:
135 pound Hang power cleans, 15 reps
21-15-9 pullups
50 Squats
25:35 June 14, 2009

3 rounds of
50 squats
21 ring dips (forgot to do PullUps}
135 lb HPCleans X5
33 min

at Rx:
10:32

23.m.137.65"

as rx'd
15:34

Last Time and PR:
11:29

Sub 2:1 PU/DIPS

13 and change

M/39/182/5'10"

115 LBS HANG POWER CLEAN
CHEST TO BAR PULL -UP

13:04

muscle-up 3/4/4

18:41

Tuck sit
L sit

M/23/165/5'11"

Subbed 14 pullups/14 dips for the 7 Muscle-ups and did 95 pound floor power cleans instead.

19:23

As rx'd, 11:52 (PR).

Fun WOD. Squats and HPCs unbroken. Muscle-ups were mostly singles, and took the longest by far.

Mel

199/200

7-17-11

bar mu's

8:28