July 1, 2012

Sunday 120701

"Nasty Girls"

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

Post time to comments.

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Matt Hathcock.


"CrossFit Kids Trainer Course: Teaching Tips" with Todd Widman, by Again Faster Equipment - video [wmv] [mov]


WOD Demo with CrossFit Bath - video [wmv] [mov] [HD mov]

Posted by Pukie at July 1, 2012 5:00 PM
Comments

I'm already scared thinking about this one! Should be fun to give it a go though

Comment #1 - Posted by: byron at June 30, 2012 5:10 PM

I need an alt for the muscle ups. Any ideas?

Comment #2 - Posted by: Brian at June 30, 2012 5:56 PM

Brian, I was taught that the best alt for muscle ups was 3 pull-ups and 3 dips for every 1 muscle up. Certainly not a perfect replacement but it's the best alt if you don't have access to rings.

Comment #3 - Posted by: Jesse at June 30, 2012 6:12 PM

@#2 Brian- Try 2 pull ups and then 2 ring dips for every one muscle up, or 3 for each if you're feeling "frisky". Hope it helps.

Comment #4 - Posted by: Fitz at June 30, 2012 6:15 PM

Brian - If you have access to rings and just don't have Muscle Ups, I really encourage folks to use bands to scale the movement. That way you are at least practicing the transition, which is as much skill as it is strength. Search the journal or gymnasticswod.com for scaling options. If you don't have rings, bar muscle ups are another good option, or as previously stated - 3 pull ups and then 3 ring dips is the standard CF sub for a muscle up.

Comment #5 - Posted by: Tyler at June 30, 2012 6:37 PM

With pull ups and dips for a rings sub, why even keep time?

Comment #6 - Posted by: Jinsin311. M/34/5'8/180 at June 30, 2012 6:47 PM

Thanks Jesse and Fitz.

Comment #7 - Posted by: Brian at June 30, 2012 6:54 PM

I have never done the Nasty Girls, so it should certainly be interesting and fun!...still don't have the MU yet, so I'll be using bands. Really looking forward to this one!

Comment #8 - Posted by: Harry at June 30, 2012 8:04 PM

i will be doing bar muscle ups, should i just stick to the rx'd number or double it?

Comment #9 - Posted by: art at June 30, 2012 8:48 PM

Oh no... Nasty Girls was one of my first WODs back in 2008. It took 56 minutes, and I remember wanting to cry.

Can't wait.

Comment #10 - Posted by: BC at June 30, 2012 9:19 PM

did this workout a little while ago, but still a good one. Did it in 8:11 RX'd :)

Comment #11 - Posted by: Jason H. 22/M/5'8"/146lbs at June 30, 2012 9:49 PM

M/31/220/72"

14:45

Wearing 26# vest for entire WOD. Subbed 7 strict pull ups and 7 dips for every set of DU's.

Comment #12 - Posted by: SeanP at June 30, 2012 11:42 PM

rx'd 12:02

Comment #13 - Posted by: HOL at July 1, 2012 1:43 AM

Did this one yesterday. Did MU on the pull-up bar.
14:01

Comment #14 - Posted by: Magnus at July 1, 2012 2:00 AM

7:26 Rx

Comment #15 - Posted by: Baden at July 1, 2012 2:01 AM

44/m/176cm/73kg

As rx'd

9:36

50-7-6/4
50-3/2/1/1-6/4
50-1/1/1/1/1/1/1-6/4

Comment #16 - Posted by: Memuc at July 1, 2012 3:23 AM

26/m/5'9"/75kg

First time doing this wod.

17:18 as rx'd.

Comment #17 - Posted by: Tyson at July 1, 2012 3:34 AM

13:37 rx'd

Comment #18 - Posted by: marky mark at July 1, 2012 3:56 AM

Franseca...oh my!

Comment #19 - Posted by: Matty at July 1, 2012 4:05 AM

9:49, 120# HPC

Comment #20 - Posted by: ART/M/43/5'5"/145 at July 1, 2012 4:40 AM

M 17 175 6
726

Comment #21 - Posted by: Baden at July 1, 2012 4:52 AM

M/19/187cm/92kg

4:59 rx´d

Comment #22 - Posted by: Tommi at July 1, 2012 5:06 AM

50 squats
21 pull-ups
21 Ring Dips
10 Hang Power Cleans
x3

19:12

Comment #23 - Posted by: Paul Daniel m/28/6'2/200 at July 1, 2012 5:08 AM

This WOD was great!! Did the muscle ups on the pullup bar...Rx'd in 10:24

Comment #24 - Posted by: Nick "Goose" Agostinelli at July 1, 2012 6:07 AM

13:46

Comment #25 - Posted by: JerryV at July 1, 2012 8:04 AM

11:25

Modified Muscle Ups

Rory
Afghanistan

Comment #26 - Posted by: Rory at July 1, 2012 8:06 AM

35/m/5'7"/161 lbs

Working out in a basement. Did 3 RFT

50 Squats
28 Pullups
28 Ring Dips
10 Hang Cleans of 135 lbs

19:19

Comment #27 - Posted by: mikeyman77 at July 1, 2012 8:30 AM

29/M/162

50 Squats
10 Dips
10 Pull-ups
x3

07:40

Comment #28 - Posted by: Zonnetje at July 1, 2012 8:33 AM

40/m/182
Under 20 minutes people really? wow I suck.
Brand x scaled "pack" 50 squats , 35 pull up 21 dips 95lb hang power cleans 30:06.

Comment #29 - Posted by: Andy at July 1, 2012 8:50 AM

Lets not forget this Nasty Girls pic from the Mainsite post on 4 Nov '07
http://www.crossfit.com/mt-archive2/003118.html

Comment #30 - Posted by: NAMWIZ at July 1, 2012 9:08 AM

@29 : What matters is that you're doing the workouts. Keep it up!

m/31/204
reduced weight MUs
25# barbells x 25 reps

16:05

Comment #31 - Posted by: Colin at July 1, 2012 9:13 AM

9:20

All unbroken except 3rd set of MU's -- went 6/1 (just couldn't get over the top on that 7th rep)

Comment #32 - Posted by: Bill M. m/47/5'3"/135 at July 1, 2012 9:35 AM

Video of the original Nasty Girls doing thier namesake WOD
With 95 pounds Annie 9:47, Eva 10:16, Nicole 12:51
http://media.crossfit.com/cf-video/051204.wmv

Comment #33 - Posted by: NAMWIZ at July 1, 2012 9:42 AM

50 Double Unders
7 Muscle ups
10 Hang Power Cleans 135#
25m Travelling Handstands

3RFT: 12:26

Comment #34 - Posted by: Matt at July 1, 2012 9:44 AM

60 squats
21 pull ups
21 dips
135# hanging cleans
23:14

Comment #35 - Posted by: Tim m/31/165/5'6" at July 1, 2012 10:12 AM

M/39/6'/150#

This: http://runkeeper.com/user/iancr/activity/98849548

Followed by:

3 rounds for time of:
50 Squats
21 pull ups (28 on first round)
21 dips
95# Hang power cleans, 10 reps

22:18

Photos from the Joshua Tree trail run:
http://www.flickr.com/photos/iancrogers/sets/72157630373145090/show/

ian

Comment #36 - Posted by: ian c r at July 1, 2012 10:20 AM

m/38/157

6:49 as rx'd 50 second pr!!!

Comment #37 - Posted by: Shane Cross at July 1, 2012 10:23 AM

3 RFT

50 Squats
7 band muscle-ups
95# HPC, 10 reps

10:06

Comment #38 - Posted by: MCross at July 1, 2012 10:37 AM

M/26/167

12:58
Subbed 21 weighted dips for muscle ups.
95lb cleans
Week 2 of crossfit.

Comment #39 - Posted by: Bobby Evans at July 1, 2012 10:37 AM

17:10

Comment #40 - Posted by: Brett C. m/30/6'0"/175lbs. at July 1, 2012 10:45 AM

And to think, I normally love nasty girls. These are not the nasty girls I'm use to.
50
21 pull ups
21 dips (on matador)
10 cleans 115#
24:55

M-46-5"10"ish-174

Comment #41 - Posted by: Randy at July 1, 2012 10:54 AM

And to think, I normally love nasty girls. These are not the nasty girls I'm use to.
50
21 pull ups
21 dips (on matador)
10 cleans 115#
24:55

M-46-5"10"ish-174

Comment #42 - Posted by: Randy at July 1, 2012 10:54 AM

M/29/5'7"/180

7:50
3rds
50 squats
7 pull ups
10 dips
135lb hang cleans

Don't have rings at home. Good Wod

Comment #43 - Posted by: byron at July 1, 2012 10:55 AM

"Nasty Girls"

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

Time: 7:28

Comment #44 - Posted by: Drewpy at July 1, 2012 10:59 AM

45F 3rnds
50squats,7 MU progression, 75lb hang clean 10reps
Time:10:07

Comment #45 - Posted by: josey at July 1, 2012 11:23 AM

Sunday musings...

1) The Descendants. So not my kind of movie.

2) Pose. Well-intentioned but literally ridiculous efforts two days in a row. I need a coach.

3) Community. I'm the Community guy. I just love our whole CrossFit vibe. Always have. Every gym I walk in to has some little variation on the same inclusive thing. The ebbs and flows of both the Main Page of CrossFit.com and the CrossFit Facebook page continue to house my treasured cyber-gym.

But why? Why is this? I'm reading Allison's book and it describes it very well, the community, but I really still can't find the words to explain the "why".

What do you think?

4) Sunday comics. The first thing I read every Sunday is the Funnies. You? Same thing during the week. I like to start my intellectual day on the light side; it's kinda like doing a warm up before a WOD. Sometimes, though, there's a little bit of wisdom hidden in a strip that sneaks up on you, jump starts the day. Today it was "Frazz".

"If Homo sapiens is uniquely aware of his own mortality, surely he is aware that wasting time is like suicide on the installment plan." Seriously. How good is that?

This lends itself to the notion of seeking a purposeful life. Even down time can be purposeful, dedicated to recovery or dedicated to thoughtful repose. You know, "sometimes I sits and thinks." Funny how a comic has made me take a closer look at how I spend large chunks of my "free time", time that is not scheduled or dedicated to others.

I'm not sure if this will effect any real change in my use of time. After all, per Frazz "it is also uniquely Human to fold underwear."

5) Unity. "A Nation divided against itself cannot stand." We live in contentious times, at least if you get your news from any form of mass media. Be it newspaper, TV, talk radio, or any type of Social Media, it seems as if we are a nation divided right down the middle. Hatfields and McCoys. Crusaders and crusaded. Is this really the case, though?

I'm calling BS. Just like all the faux "divisions" between different "styles" or "schools" of CrossFit, the artificial divide between vocal adherents of Paleo eating and Zone, the two "sides" of these national debates spend all of their time braying about those things on the margin where there may be some real differences and assiduously ignore the massive middle where there are none.

That which unites us, all of us, is so much greater than that which divides us. This has always been the case. What is new and growing is our ability to express and share our views, almost to the point of force feeding them to all around us. Whether it be CrossFit and fitness, nutrition, or our great national issues of governance, the great middle is where the vast, overwhelming majority of what we believe in exists.

Please don't take this to mean that those issues or ideas that people feel so strongly about are unimportant or trivial, or that they do not have the right to express them; that's not at all what I am saying. It's simply this: there is much, MUCH more about which we as a people agree on, things old and things new.

Each one of us should take the time to count those as well. Each one of us should be shouting about those, too.

I'll see you next week...

Comment #46 - Posted by: bingo at July 1, 2012 11:25 AM

First time with Nasty Girls. I've been waiting for this one. As rx'd 11:36. Went like so:

50-7-10
50-4,2,1-5,5
30,20-3,2,1,1-4,3,3.

Comment #47 - Posted by: Kurt M/38/185 at July 1, 2012 11:29 AM

Been doing crossfit for 3 weeks now, love it, this was a tough WOD, RX'ed everything 8:13, went 6-1 on my last MU's though, slipped because of sweat!! Keep up the good work boys!!

Comment #48 - Posted by: Anthony at July 1, 2012 11:30 AM

F/29/161sm/56kg

"Nasty Girls"

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

Time 7:45 :)

Comment #49 - Posted by: Olesya at July 1, 2012 11:34 AM

20:04

Sub pullups and dips for muscle ups

Comment #50 - Posted by: Karl. M/24/6'2"/235 at July 1, 2012 11:37 AM

M/29/180sm/72kg

"Nasty Girls"

3rds
50 squats
7 pull ups
7 dips
135lb hang cleans

Time 6:45 :)

Comment #51 - Posted by: ukr17 at July 1, 2012 11:37 AM

10:58 as rx'd
a bit slow with some technical problems with the rings staying level. I do not remember the HPC to be that difficult.

Comment #52 - Posted by: magnus at July 1, 2012 11:52 AM

M/52/253/1-1-06

Still nursing elbows.

5 x 400M Run, pain free.
98s/103s/103s/108s/112s

Intermediate goal is all 5 under 90.

Comment #53 - Posted by: bingo at July 1, 2012 11:59 AM

Nice Pic!!!

Comment #54 - Posted by: allison at July 1, 2012 12:07 PM

Approx 18:00
sub 3/3 pull-up/dip for muscle up

m24/5'11''/190

Comment #55 - Posted by: MM at July 1, 2012 12:08 PM

9:28.5

still not able to do legit MUs at the gym I'm using. did a very scaled down version.

Comment #56 - Posted by: Miles Forks at July 1, 2012 12:10 PM

13:25 RX
MU's on Bar

Comment #57 - Posted by: GBNT at July 1, 2012 12:12 PM

Modified because of TKA on 2 April 2012
Have to work out smart, WOD done with deliberate and controlled form, my progress is good
3 rounds for time of:
25 Squats
28 pull-ups/dips
115 pound Hang power cleans, 10 reps
14:09
M/54/6’/205

Comment #58 - Posted by: Pete at July 1, 2012 12:15 PM

Kevin
M/53/5'11"/175

15:26, as Rx'ed

Carole
F/53/5'6"/138

14:49, with 3:3 pull-ups/bench dips, 65# hpc

Comment #59 - Posted by: Kevin C. (M/53/5'11"/175) at July 1, 2012 12:18 PM

3 rounds of 50sqts, 14 pull ups, 14 ring dips, 10 dbell hang cleans w 52.5'ers plus an impromptu 30 second heart-to-heart with a less than cooperative 5 yr old boy: 18:15.

Comment #60 - Posted by: CPT Chris at July 1, 2012 12:25 PM

First time doing a WOD. Awesome experience.

50 squats
7 pull ups
7 dips
11 hang cleans (70 lbs)

9:55

Comment #61 - Posted by: Jason at July 1, 2012 12:53 PM

9:30 no rings so mus on bar

Comment #62 - Posted by: mlt at July 1, 2012 1:15 PM

On July 1st it's Canada Day here North of the border, so I did a couple of workouts that I designed especially for the occasion. It goes like this:

WOD 1
Ô CANADA (Canada is 145 yrs old today)
14 Rds for time, 5 reps each of:

Ôverhead Barbell Hold, 5secs (100lbs).
Clean (100lbs).
Air Squats.
Non-Supported SU.
Air Squats.
Dips.
Air Squats.

Time: 24:27

Also on July 1st, the Canadian Airborne was formed (1942), so I did this:

WOD 2
AIRBORNE
1 rd for time, 42 reps of:

Air Squats.
Inverted Ring Rows.
Ring Dips.
Back Extensions.
Overhead KB Swings (50lbs).
Ring Pushups.
Non-Supported SU.
Elbows to Knees (KTE).

Time: 24:40.

WOD 3
5 Rope Climbs

Comment #63 - Posted by: Harry at July 1, 2012 1:20 PM

9:21...no rings, 95#

Sub'd 2 pull-ups and 4 dips for every muscle-up.

Comment #64 - Posted by: CE M/41/5'10" 173# at July 1, 2012 1:22 PM

since i cant do the power cleans and muscle ups in the same location due to my garage type gym, would it be comparable to do AMRAP of the cleans in 5 min and then continue the muscle ups/squats at another location in 4 rounds instead of 3 to increase intensity?

Comment #65 - Posted by: Tino at July 1, 2012 1:27 PM

F/21/150#/5'8"

"Nasty Girls"

50 Squats
21 pull-ups, 21 dips
95# Hang Cleans

15:28

I <3 Nasty Girls

Comment #66 - Posted by: Justine at July 1, 2012 1:46 PM

Had a long weekend, had to squeeze 3 workouts into one.

Started with todays, did it as RX'd, 9:08. Wife did it with 55 pound hang cleans in 9:40.

Then to the yard for bear crawl, long jumps, burpees in about 6 minutes.

Then back to the garage for a front squat PR of 282 x 5 singles, wife used 122 for 5.

Now off the little league all star practice for 2 hours!

-Rick

Comment #67 - Posted by: Rick at July 1, 2012 1:47 PM

M/23/5'8"/170#

Nasty Girlz

RX'd

20:49

Comment #68 - Posted by: bad_bad at July 1, 2012 1:47 PM

muscle up progression
55#

10:14

Comment #69 - Posted by: flyingfleet at July 1, 2012 2:00 PM

26/M/164
As RXed 8:15 unbroken except for last round of MU 4 and 3

Comment #70 - Posted by: Danny M. at July 1, 2012 2:06 PM

Muscle ups are so hard. Love it.

Comment #71 - Posted by: James at July 1, 2012 2:08 PM

M/29/175#/5'11"
1st WOD & CrossFit Experience

50 Squats
7 Pull ups
7 Dips
10 Hang Power Cleans, 95#
21:14

3rd round hit like a nasty girl, had to split PU and HPC into 2 or 3 rep breaks. After reading, I think 1 Muscle Up = 2 PU, 2 Dips for now; no rings at gym. Since it's Sunday, I'll say a prayer: Lord, what have I got myself into?

Comment #72 - Posted by: Glenjamin at July 1, 2012 2:13 PM

25 / M / 5'9" / 139lbs

95lb hang power cleans
Bar muscle-ups

13:13

DG

46/F/5'2"/116

20 air squats
10 assisted pull ups
10 assisted dips
30lb hang power cleans x 10

10:05

Comment #73 - Posted by: BC at July 1, 2012 2:23 PM

Great workout just finished. The 3rd set of muscle ups were killer

Comment #74 - Posted by: Dylan at July 1, 2012 2:25 PM

16:47 RX'd

Comment #75 - Posted by: Steve at July 1, 2012 2:26 PM

as rx'd

10:13(pr)

Comment #76 - Posted by: ferb44 178# at July 1, 2012 2:33 PM

As rx'd
Love being able to say that with mu's
12:43

Happy Canada day everyone!!!!

Comment #77 - Posted by: Troy at July 1, 2012 2:53 PM

Did a few WODs in a row today:

"Fran" 2:36 (10sec slower than PR)
(rest 15min)
"SQT" 4:18 (4sec slower than PR)
(rest 15min)
"Nasty Girls" 6:35 PR by 3 min

Didn't go 100% on these, walk away efforts. Felt good! Last time I did Nasty Girls was in 2008 one week after starting CF.

Comment #78 - Posted by: brian p m/35/5'8-1/2"/170 at July 1, 2012 2:56 PM

13:56 as rx'd

Comment #79 - Posted by: SB at July 1, 2012 2:59 PM

11:50

HPC's scaled to 120 lbs.

Beautiful day in upstate NY!

Comment #80 - Posted by: james.patrick [M/50/66"/135] at July 1, 2012 3:01 PM

44/m/1,83 m/78kg
Subbed 7MU for 7 pull ups and 7 dips
10'12"

Comment #81 - Posted by: Marc at July 1, 2012 3:28 PM

Happy Canada Day!

Did a modified "Nasty Girl" WOD. It's been over a year since I have done a Crossfit workout, and I'm motivated to get back into it.

Modified WOD was as follows:
50 squats
7 Pullups, 7 Dips
95 lbs. Hang Power Cleans

Can't wait to get back to where I was a couple of years ago.

Comment #82 - Posted by: Max at July 1, 2012 3:32 PM

7:45

Modified MU's. Everything else as RX'd

Comment #83 - Posted by: Rocky at July 1, 2012 3:36 PM

Subbed 3 pull ups and 3 ring dips for each muscle up...brutal. I think the calluses I tore off my hands are extra motivation to learn my muscle-ups.

50 Squats
21 Pull-ups
21 Ring dips (with band)
10 115# Power Hang Clean
25:00

Comment #84 - Posted by: Nate D at July 1, 2012 3:49 PM

Sub

3 rds
50 sq
21 pullups
21 dips
Hpc 135

20.55

Comment #85 - Posted by: controlfreak at July 1, 2012 4:02 PM

First time doing this one. Subbed 7 muscle ups with 7 ring pull ups instead. HPC @ 65lbs.

8:35

lots of room to improve.

Comment #86 - Posted by: Chrissy 31/F/4'11"/105 at July 1, 2012 4:35 PM

M/22/6'3"/220

First time with the "Nasty Girls"

16:30 as rx'd

Comment #87 - Posted by: Groves at July 1, 2012 4:40 PM

M/39/6'/150#

3 rounds for time of:
50 Squats
21 pull ups (28 on first round)
21 dips
95# Hang power cleans, 10 reps

22:18

Comment #88 - Posted by: ian c r at July 1, 2012 5:14 PM

9:26
Subbed 7 muscle-ups for 14 jumping muscle-ups.

Comment #89 - Posted by: jpink35 at July 1, 2012 5:32 PM

16:32
Got my first muscle-up today! Been working toward that for several years. For the WOD I did 1 muscle-up then and 6 jumping muscle-ups each round. 95# HPC.

Comment #90 - Posted by: Evelyn F/28/5'8"/155 at July 1, 2012 5:54 PM

As rx'd
14:56
Happy Canada Day

Comment #91 - Posted by: sebastian m/43/180/6'2" at July 1, 2012 6:31 PM

3 pull ups & 3 dips for 1 muscle up
90# hpc

14:25

Comment #92 - Posted by: Saganamooo at July 1, 2012 6:38 PM

No rings, subd 3x3x7. 20:23.

Comment #93 - Posted by: Xman at July 1, 2012 7:33 PM

9:45 as rxd

Comment #94 - Posted by: aermio m/33/5'7"/158 at July 1, 2012 8:41 PM

first time doing Nasty Girls

subbed 21 pullups and dips for the 7 muscle ups, and hang cleans as rx'd

21:29 (Hang cleans took longer than I thought they would; need to try to get all 10 unbroken in a round)

Comment #95 - Posted by: Saam at July 1, 2012 8:51 PM

13:45 rxd

Comment #96 - Posted by: BPemberton at July 1, 2012 9:06 PM

16 min
Can not kip muscle ups yet.
RX

Comment #97 - Posted by: ChadB at July 1, 2012 9:22 PM

M/21/148#

Third week of crossfit, having fun but my body hates me. Slow and steady. Also, forgot to do squats first but w/e, did them last.

14 pull ups/14 dips
95# hang power clean x 10
50 air squats

had to drop the pull ups/cleans because of my grip...not getting used to the hook and small hands, but trying on my off days when I work on form.

Last 2 reps:

7 pull ups/14 dips
65# power hang cleans x 10
50 air squats

13:05 - grip really slowed me down...anything I can do to get it up quick? besides just lifting more heavy things? I've worked in farmer's walk before after various workouts/wods.

Comment #98 - Posted by: Josh at July 1, 2012 10:53 PM

10:26

Scaled muscle-ups to jumping muscle-ups

Comment #99 - Posted by: Brett (M/23/188cm/77kg) at July 1, 2012 11:53 PM

15 43

Comment #100 - Posted by: roh at July 2, 2012 12:58 AM

50 squats
10 pull ups
10 ring dips
10 HPC (57kg)

3 rounds - 12:50

Comment #101 - Posted by: DPL at July 2, 2012 2:29 AM

m/49/257

12:25

subbed on the muscle ups to dips and Pull up

Comment #102 - Posted by: paul at July 2, 2012 4:00 AM

m/40/5'11"/165

26:19 Rx

retird army 1SG
clarksville, tn

Comment #103 - Posted by: mark nash at July 2, 2012 4:48 AM

11:54 As Rx'd

Comment #104 - Posted by: fathertyme 34/m/6'/175# at July 2, 2012 5:19 AM

3 rounds
40 Squats
7 Pull Ups
7 Dips
10 115# Hang Cleans
9:03
Then
50 Weighted Sits
25 Push Ups

Comment #105 - Posted by: dyagg at July 2, 2012 6:40 AM

3 rounds:

50 squats
21 dips and 21 pullups, 3 at a time
115lb hang power clean x 10

25:53

Comment #106 - Posted by: D. Peterson at July 2, 2012 6:47 AM

M/ 38/ 134 lbs/ 5'-6"
As Rx: 8:48
First time doing this WOD.
I have been crossfitting for many years.. not sure why I never did this before.
Fun WOD.
I think I need to do air squats more often (warm up, etc... I used to totally smoke them... my speed was a bit down on those. I did the MUs pretty easily. I did break them up in the 2nd & 3rd to 5+2 so I would be able to jump onto the hang power cleans faster. Grip was a little bit of a factor at the end. I think I would make the most time up doing the squats a bit faster, not breaking up the MUs and then possibly doing right into the power cleans, do a few and then take a few seconds.
Fun first time with this WOD.
Post WOD: went home and then went swimming with the kids for about 2 hours. good day.

Comment #107 - Posted by: anton at July 2, 2012 7:10 AM

3 Rounds:
50 squats
21 pullups
21 ring dips
10 HP Clean (85lb)

14:56

Comment #108 - Posted by: abh f/26/5'5/130 at July 2, 2012 7:15 AM

Mark Warren 36/#180/5'11" - RX'ed - 9:51
John Surabian 20/#135/5'5" - RX'ed - 9:01

Comment #109 - Posted by: Mark Warren at July 2, 2012 7:20 AM

As rxd
10.46(pr)

Comment #110 - Posted by: Jonblaze at July 2, 2012 7:26 AM

11:49 as rx'd.

Comment #111 - Posted by: Kyle Bisceglie, 45/m, 5'10", 180 at July 2, 2012 7:33 AM

M/27/166

5.5k run WU

17 minutes, bar muscle-ups, else as rx'd.

Comment #112 - Posted by: Y. Zhou at July 2, 2012 8:06 AM

40 y/o 235lbs
17:05 Muscle ups are still a work in progress.

Comment #113 - Posted by: Darrin Plank at July 2, 2012 10:13 AM

27/f
3x
50 Sq
21 Pullups
21 Dips
10 75# Cleans

21 min...pissed i wanted sub 20

Comment #114 - Posted by: Kerber at July 2, 2012 11:11 AM

3 RFT:
50 squats
7 muscle-ups (started in ring row position with feet on bench)
10 hang power cleans, 135#

12:41

Comment #115 - Posted by: JFA at July 2, 2012 11:32 AM

Rx´d 7:11

First time wod

Comment #116 - Posted by: federico gonzalez at July 2, 2012 11:49 AM

6:57 RX'd

Comment #117 - Posted by: BH2 at July 2, 2012 12:10 PM

18:21
3 rds:
50 squats
21 pullups
21 dips
10 hang power cleans 115 lb

Comment #118 - Posted by: georgecole3 at July 2, 2012 2:28 PM

17:36
3 rds:
50 squats
21 pullups
21 dips
10 hang power cleans 135 lb

Comment #119 - Posted by: BTL at July 2, 2012 2:33 PM

12:46. Rxd.

Comment #120 - Posted by: Jeff A at July 2, 2012 3:44 PM

M/35/5'4"/145lbs
As RX'd
7:57

Comment #121 - Posted by: Matthew Burritt at July 2, 2012 3:48 PM

15:45. Biked ten miles to the gym and back home as well. Great wod. No modify

Comment #122 - Posted by: Derek at July 2, 2012 3:52 PM

54:24

Comment #123 - Posted by: myles456 at July 2, 2012 5:10 PM

M/36/5'8"/180

9:49 rx'd

Comment #124 - Posted by: Dave Berry at July 2, 2012 5:10 PM

8:13

Jessica - 10:10 (95lbs.)

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

Comment #125 - Posted by: B. Rhaly at July 2, 2012 5:51 PM

14:30 Rx, I'm super stoked about my Rx time. I have never done that many MU's in one day let alone in one WOD.

Comment #126 - Posted by: John Vickery at July 2, 2012 6:27 PM

As Rx 11:20

M/168#/6'/38yrs

Comment #127 - Posted by: britishfireman at July 2, 2012 6:49 PM

28/m/5'11"/180
As rx'd
9:46(PR by around 12min)

Comment #128 - Posted by: justaman - liberty, sc at July 2, 2012 7:35 PM

M/15/5'9"/147

subbed 2 pull-ups and 2 dips for each muscle up and 15 45# hang power cleans for 135#x10

18:23

Comment #129 - Posted by: Ricky at July 2, 2012 7:59 PM

Subbed MU progressions.

19:00

Comment #130 - Posted by: Sinal M/33/5'9"/220 at July 2, 2012 8:04 PM

5'11"/180/33/m
11:51 as rx'd

Comment #131 - Posted by: m t cowboyd at July 2, 2012 8:17 PM

18:30 2 rounds 35# dbells

Comment #132 - Posted by: dave at July 2, 2012 8:55 PM

19:40. Subbed 10X pullup's and dip's for muscleup's... Not accurate, I know, but that's all the dips I got!

Comment #133 - Posted by: Arnold at July 2, 2012 10:07 PM

M/38/6'3"/217
In Afghanistan

50 squats
21 pull-ups
21 Ring Dips
10 Hang Power Cleans
x3

18:10

Comment #134 - Posted by: Hugo at July 2, 2012 11:12 PM

subbed 3 PU's / 3 Dips per MU:

16:50

Comment #135 - Posted by: dsm19 / 33 / 6'0 / 210 at July 3, 2012 5:53 AM

5:25 Rx'd (PR)

* unbroken

Comment #136 - Posted by: MarcusG 31 5'9" 160# at July 3, 2012 6:47 AM

3 rnds
50 squats 21 pull ups 21 dips 10 hang cleans @ 135
13:42

Comment #137 - Posted by: Tod M/42/5'10/180 at July 3, 2012 7:40 AM

16:35 RX

Comment #138 - Posted by: NAR at July 3, 2012 7:54 AM

M/34/6'3"/200
Rx'd: 10:14
Prev: 18:56
Subbed 3xPullups/3xDips for 1 Muscle Up.

Comment #139 - Posted by: Ben S at July 3, 2012 8:08 AM

9:00 RX

Comment #140 - Posted by: Ammon at July 3, 2012 9:18 AM

M/26/6'/175

3 rounds:
50 Squats
10 dips
4 pullup negatives
75# hang cleans, 10 reps

19:17

Comment #141 - Posted by: dawgie at July 3, 2012 9:42 AM

Squats onto med ball, hpc as rx'd. Rings were occupied. 7' time. Then did 10 x MU. PAC.

Comment #142 - Posted by: ajax at July 3, 2012 10:16 AM

m/43/5'10/181
muscle ups from kneeling - working on progression - should be able to knock one off soon!

115# hang clean

9:30

Comment #143 - Posted by: tom at July 3, 2012 11:11 AM

M/32/228/6'0"
Subbed pullups/dips for muscleups
Time: 19:26

Comment #144 - Posted by: Aaron at July 3, 2012 12:01 PM

M/23/225/6'1"

Subbed 21 pullups and 21 dips for the 7 muscle ups each round.

Otherwise RX'd: 15:35

Comment #145 - Posted by: PeterG at July 3, 2012 12:06 PM

50 squats
21 pulls up
21 dips
10 hang cleans @ 135

3 rounds for time: 15:43

Comment #146 - Posted by: JK/m/29/5'10"/205 at July 3, 2012 12:44 PM

11:04
couldn't complete the dip part of the muscle up for a few reps per round so i did an extra dip per muscle up i couldn't fininish

Comment #147 - Posted by: Josh at July 3, 2012 4:31 PM

10:24 as Rx'd

Comment #148 - Posted by: Jetté 42/M/5'11"/175 at July 3, 2012 5:05 PM

F/42/180/5'10"

3 rounds of

50 squats
3 sets of 7 pull ups and 7 dips
10 hang power cleans at 95#

19:01

I may have been faster if I did the 21 Pullups and dips in a row as I had to push the rings aside each time I switched back to Pullups... But then I can't do that many pullups in a row without taking a break anyway.

But... 63 Pullups in a workout in sets of seven for the most part is pretty good for me.

Comment #149 - Posted by: JuliePlatt at July 3, 2012 6:07 PM

50 squats
15 pu
15 dips
HPC 95# 1st round, 75# 2nd+3rd

18:00

m/38/5'10"/165

Comment #150 - Posted by: Joey at July 3, 2012 7:27 PM

age 22 bw 170

11:30 as rx'd
the rings kept sliding down so i lost a decent amount of time there. still a pr

Comment #151 - Posted by: Chris S at July 3, 2012 8:05 PM

Chris 11:30 as rx'd
Rachael 7:21 (65)
Lil Kim 9:06 (15)
Aly 9:26 (65)
Alison 9:51 (35)
Cara 9:04 (35)
Marianne 9:50 (65)
Amanda A 9:54 (45)
Aaron 9:43 (15) - 30 squats
Ricky 8:09 (45)
Jason 6:39 (45)
Katie 8:06 (10# med ball) - 30 squats
Frankie 9:02 (45)
Sydni 6:56 (65)
Meghan V 10:25 (85)
Bubs 9:04 (65)
Ryan 10:44 as rx'd
Emma 16:40 (95/band mu's)
Murley 14:40 (85/band mu's)
Abby 9:19 (65)
Joe 7:34 (65)
Jacob 9:50 (105)
Mama V 8:49 (15)
Mrs. Pip 9:09 (45)
Joyce 11:09 (15)
Jamie 8:59 (15)
Abby Laurencelle (15)
Christina 9:18 (55)
Max 11:39 (105)
Alex 11:13 (105)
Mr. Carey 12:41 (65)
Mr. K 11:34 (15)
Hannah 8:54 (35)
Steven 10:41 (95)
Mrs. Carey 9:59 (45)
Morrow 12:50 (105)
Tara 10:46 (45)
Anita 9:57 (95)
Mr. Wonsil 11:37 (65)

Comment #152 - Posted by: BFCC at July 3, 2012 8:05 PM

Loved this one!

8:36

Comment #153 - Posted by: Johnny Q at July 4, 2012 6:27 AM

23:00
subs for muscle ups - 10 chest to bar, 10 squat, 10 dips

Comment #154 - Posted by: JT m/39/5'10"/175 at July 4, 2012 10:52 AM

14:36 short by 3 MU

Comment #155 - Posted by: Chris Westfield at July 4, 2012 12:07 PM

M/17/6'0"/167
13:15
Subbed 7 muscle ups for 21 pull ups + 21 dips

Comment #156 - Posted by: Samuel at July 4, 2012 4:21 PM

13:52
14 PU/Dips for MU
95# HPC (still recovering from broken wrist)

Comment #157 - Posted by: Matthew m/32/6'2"/175 at July 4, 2012 7:21 PM

RX'd

50 Air squats
7 MUs
10 135lb hang cleans

12:55

Comment #158 - Posted by: jim kean at July 4, 2012 11:15 PM

7:45

Comment #159 - Posted by: Mik at July 5, 2012 12:34 AM

20:10

Subbed 3 Pulls 3 Dips for MU...did it at DSU

Comment #160 - Posted by: Cleveland at July 5, 2012 7:48 AM

Just got my rings in last week and used them for the first time this morning. took me 30 mins and alot of youtube videos but i got my first muscle up then completed the WOD as rx'd but had to break up my muscle ups individually.
25:00
m/23/5'10"/195#

Comment #161 - Posted by: Derek Callaway at July 6, 2012 6:08 AM

20 minutes

Modified muscle-ups with a 60# assist and clean to 105#.

Comment #162 - Posted by: Arcticelf at July 6, 2012 6:31 AM

Did my first muscle up since i finally got my rings in for the garage gym. pysched that i could rx this workout. been crossfitting 2months and love it. had to break up all the muscle up individually due to sweaty hands. took 25:00 because of that. Awesome WOD.
m/23/5'10"/195#

Comment #163 - Posted by: Derek Callaway at July 6, 2012 6:41 AM

9:45

Comment #164 - Posted by: therozfather. 31/M/194 at July 6, 2012 10:26 AM

7/4...34:58...157/175/357...115#HPC's
Morning WOD (always tough). Dinner last night was not great and only oatmeal for breakfast. Stoked that all MU attempts were successful, even if all singles.

Comment #165 - Posted by: Mike Scott M/45/5'10"/190 at July 6, 2012 11:06 AM

Sub'd a round of 3 pullups & 3 dips for each muscle-up. Also, had to share the shaky pull-up (=strict)/dip stand w/ my training partner.

24:06

Comment #166 - Posted by: Julio V. M/34/5'6"/174 at July 6, 2012 12:35 PM

16:26

Comment #167 - Posted by: Pacers at July 6, 2012 4:01 PM

33 yom, 190 lbs


12:43 (pr) as rx'd

Comment #168 - Posted by: Jeff Weltmer at July 6, 2012 4:59 PM

95 hpc 15:38

Comment #169 - Posted by: ecp2 at July 6, 2012 7:39 PM

M/42/5'8"/169

Sub'd 115lbs on the HPCs

7:20

Comment #170 - Posted by: Jon Craig at July 8, 2012 5:28 AM

Hi!
I have that problum, first of all I don't have acces to rings so I do the power ups with a pole, and second of all, for some reason when I pull my self from the pull up to power, i meant when I transfer the power source to the triceps, I automaticly do it hand by hand, first of all the right hand comes up, and the left after her..

problum or not a problum?..
comments? thx!

Comment #171 - Posted by: Shahar at July 8, 2012 9:42 AM

M/6'/240
sub 3 dips/3 asstd pullups for Mu's
sub 90# HPC's
~30:00

Comment #172 - Posted by: BJK at July 8, 2012 10:39 AM

95lb hpc
15:38

Comment #173 - Posted by: ecp2 at July 8, 2012 7:23 PM

subbed 3 box muscle ups for each muscle up

14:16

Comment #174 - Posted by: savetheh at July 8, 2012 8:30 PM

13:52 with bar muscled ups assisted with the toes.

Almost everything unbroken but for a couple of misses on the MU's. Grip was breaking down after 2nd round. Squats were break time.

Comment #175 - Posted by: clark at July 9, 2012 7:49 AM

7/9/12: 11.46. 115#; 7/7 PU/Dips. 30 squats.

12/16/08: 10.29. 95#; 7/7 PUs/Dips with 40# assist to relieve shoulder; 50 squats

Prior: 10.29 - 30 squats, 10/10 Pus/Dips, 85 lb hang clan

Comment #176 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at July 9, 2012 10:45 AM

12 min
fatigued today. next time will be better.

Comment #177 - Posted by: JTJ/M/28/165 at July 9, 2012 2:44 PM

8:09 (MUs from the ground)

Comment #178 - Posted by: leibc2 (29/M/5'9/170) at July 9, 2012 5:16 PM

rx'd @ 12:39

Comment #179 - Posted by: Russ Storring at July 9, 2012 6:53 PM

Time 13:55 all sets unbroken except for the last set of Cleans

Comment #180 - Posted by: Jeff Gebbie at July 9, 2012 7:11 PM

Time 13:55 all sets unbroken except for the last set of Cleans

Comment #181 - Posted by: Jeff Gebbie at July 9, 2012 7:12 PM

2012-07-10: Sub 12rnds of 400m run/13squats/2MU's/3 HPC135#@39:40.

Comment #182 - Posted by: gs at July 11, 2012 10:00 AM

I am new to crossfit and am not sure how to tailer these workouts so that I am pushing myself as far as the weight goes...I can't do 135 lbs. What is the rule for someone like me, female...new to crossfit? I'm 6 ft and weigh 170. Sorry if this was addressed in the posts earlier...I thumbed through and didn't see anything but could have missed it.

Comment #183 - Posted by: Emily at July 11, 2012 3:12 PM

14 mins

Comment #184 - Posted by: Eric Deem at July 11, 2012 3:38 PM

m/38/5'9/177
CFWU-3. Pushups instead of dips 2nd. Just HSPU 3rd. Superman. Burgener. Row 500m.
10:38
Time much better if I would've gone faster on squats. Knee hurting so stayed a bit conservative. MU not bad. 5+2, then 3+2+2 last 2 rounds. Cleans unbr all rounds. Good job jumping & decent job w/lumbar curve.
12/11/08: 12:18
8/8/08: 14:55 - jumping MU
1/25/08: 19:00 pullups & ring dips

Comment #185 - Posted by: jrm at July 13, 2012 7:26 PM

15:24
50 squats
10x weighted dips, 15#
21x ring rows
10x hang power cleans, 95#

Comment #186 - Posted by: Jim R. M/49/5'8"/155 at July 15, 2012 10:13 PM

back on the main page: after some real bad over training.

As rx, but 18 minutes.....i've a lot to claw back (btw, im intentionally 2 weeks behind)

Comment #187 - Posted by: Andrew Stemler at July 16, 2012 6:39 AM

did 1 strict neutral grip pullup and dip per mu.

time: 18:05

m/41/5'8/240

Comment #188 - Posted by: phat boi at July 17, 2012 1:37 PM

3 rounds for time of:
50 Squats
9 Pull-ups, 15 Push-ups
6 Pull-ups, 10 Push-ups
6 Pull-ups, 10 Push-ups
135 pound Hang power cleans, 10 reps

11:20

Didn't break the squats! Cleans were bit tougher than I expected, though...would be good to get my time under 11 minutes.

M/27/5'11''/200

Comment #189 - Posted by: Kent at July 17, 2012 8:58 PM

13:50 @ 95# and 5 muscles ups per round

Comment #190 - Posted by: SF at July 18, 2012 4:47 PM

51/m/190

rx'd. 14:37

Comment #191 - Posted by: denob at July 21, 2012 7:50 AM

11:43

Comment #192 - Posted by: nsb at July 29, 2012 6:09 PM

23:45 w. subs

subbed: 2 chest to bar pullups; 3 ring dips (deepest I could go...) = 1 muscle up.

Did squats and rounds 1 + 2 of HPC unbroken.

Comment #193 - Posted by: Ronnieboy at August 15, 2012 3:53 PM

22:03

Comment #194 - Posted by: Manchild at September 22, 2012 12:49 PM

13:48
50sq, 7 MU (jump smith m/c), 61k(100%) HPC x 10

Comment #195 - Posted by: zenoperegrinus at October 9, 2012 1:09 AM

14:40 as rx'd

Thanks

Comment #196 - Posted by: mikeyb m/51/179 at October 14, 2012 11:50 AM

CFWUx2 (lite PUs/dips)
14:07
Still sore ankle

Comment #197 - Posted by: Doug at February 8, 2013 7:25 PM

Solid workout. Got all the hang power cleans unbroken, got the muscle-ups @ 7, 6-1, 5-2. Air squats were definitely the limiting factor. Was trying to get sub 8mins.

Results = 7:33 Rx'd :DD

Comment #198 - Posted by: Jason H. 23/M/5'8"/152lbs at February 15, 2013 12:10 PM

17:55 RX
First time, and did it after GRACE

Comment #199 - Posted by: Paulf at March 27, 2013 6:58 AM

13:43 (pr by 5 mins)

MU progs

Comment #200 - Posted by: Sinal M/34/5'9"/210 at March 28, 2013 12:50 PM

16'09"

Comment #201 - Posted by: RAD at April 7, 2013 5:19 PM

15:18....Scott 17:10 95lb. hang cleans

Comment #202 - Posted by: Pacers at July 1, 2013 11:26 AM

RX
11:19

Comment #203 - Posted by: sr at July 2, 2013 9:51 AM

10:12 as Rx'd (PR by more than 4 minutes!)

Comment #204 - Posted by: Edwin 31/M/68"/170 at January 10, 2014 6:46 PM
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