May 1, 2014

Thursday 140501

Nasty Girls V2

3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps

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Chad Vincent and Kevin Kern.


Roasting Ro - [video]


Day 3 Regional Events Announced.

CrossFit Games Update: April 30, 2014 - [video]

Posted by Pukie at May 1, 2014 5:00 PM
Comments

Oh yeah!!!!

Comment #1 - Posted by: Jmart at April 30, 2014 6:01 PM

12:04rxd

Comment #2 - Posted by: dan at April 30, 2014 7:55 PM

Nice HS walk Chad

Comment #3 - Posted by: robert Bourgault at April 30, 2014 9:21 PM

Bring it on

Comment #4 - Posted by: Johnny Nash at April 30, 2014 11:06 PM

No way to do any form of muscle-up today so I subbed Regional Workout 4:
21-15-9-6-3
Strict HSPU
Front Squats (used 155 which is .65% of my 1 rep FS)
Burpees over the bar

finished the round of 6 HSPU at the 20 min mark, decided to finish it out for a total of 22:01

Will make up Nasty Girls V2 when regional event 4 comes up I guess. Good luck and enjoy!

Comment #5 - Posted by: NickR at April 30, 2014 11:40 PM

subbed since i still can't do muscle-ups and did
3 rounds for time of:
-30 one-legged squats
-9 strict pull-ups
-9 strict dips
-95lb hang power cleans, 10 reps
08:47min

Comment #6 - Posted by: Koen (38/M/178cm/84kg) at May 1, 2014 1:42 AM

Nasty Girls V2
3 rounds
30 pistols
7 muscle ups red band
10 hang pc 65#
10:16
So sore from yesterday's cleans more weight next time

Comment #7 - Posted by: D.S. F 52/5'6/117 at May 1, 2014 3:50 AM

made up yesterday's wod
results there
then
3 rnds
50 squats
7 blue band assisted mu
10 hpc 100#

15:41

Comment #8 - Posted by: Mike Andridge/44/5'8"/175 at May 1, 2014 3:54 AM

thank you all
one day at a time

Comment #9 - Posted by: Mike Andridge/44/5'8"/175 at May 1, 2014 3:55 AM

Scaled to 3 rounds:
50 single leg squat alternating
10 muscle up from seated position on floor
10 hang power cleans 115 pounds

Time 19:16. Have a great day!

Comment #10 - Posted by: Jim K m/143/5'6"/38 at May 1, 2014 4:04 AM

3 rounds of:

30 one leg squats on box
21 pull-ups
21 diamond push-ups
10 95# hang power clean

18:30

Comment #11 - Posted by: EricS M/33/5'10/175 at May 1, 2014 4:17 AM

3 rounds:
30 one-legged squats, alternating
21 pull-ups
21 ring dips
10 hang power clean, 95#

25:21

Comment #12 - Posted by: Joe Northside m/35/70"/195 at May 1, 2014 5:00 AM

19:38 w 155# hang cleans and black band over a 85" pullup bar w band under arms for sl squats

Comment #13 - Posted by: Bells at May 1, 2014 5:48 AM

These regional workouts - does anyone else think that after the hang snatch - we're going to see the Chris Spealler come back performance of all time ? :-)

Comment #14 - Posted by: Dave Ross at May 1, 2014 6:20 AM

Fight Gone Bad:
293

previous PR: 299
I still think FGB is the signature CF workout.

Comment #15 - Posted by: Jim R. 51/5'8"/155 at May 1, 2014 6:23 AM

19:04

Comment #16 - Posted by: BW at May 1, 2014 6:34 AM

M/24/5'11"/190.4

19:23.97

Bar MUs.

Comment #17 - Posted by: MilesForks at May 1, 2014 6:41 AM

3 rounds
30 one legged squats
5 bar muscle ups
10 hang power cleans at 135#
14:32

Comment #18 - Posted by: Brad H at May 1, 2014 7:27 AM

3 rounds
50 pistols - not low enough
7 jumping muscle ups - 5'8"
175 hang clean

18:24

Comment #19 - Posted by: mike vinson 46/5'8/215 at May 1, 2014 8:35 AM

15:55 rxd

Comment #20 - Posted by: aermio m/35/67/164 at May 1, 2014 8:57 AM

Scaled:

3 rounds for time of:
50 two-legged squats
7 muscle-up subs (1 chest to bar/1 ring dip)
135-lb. hang power cleans, 10 reps

11:16

Comment #21 - Posted by: Kevin C. (M/55/5'11"/174) at May 1, 2014 9:25 AM

3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps

17:23

Comment #22 - Posted by: EDU at May 1, 2014 9:27 AM

@Mike- we are thinking of you.
@Jim- you are going to get 300 next time.
@Joe and D.S.- always great performances.

Comment #23 - Posted by: Kevin C. (M/55/5'11"/174) at May 1, 2014 9:27 AM

16:17 rx'd

One-legged squats ate up all my time.

Comment #24 - Posted by: Mike B. at May 1, 2014 9:49 AM

28:18
-With Bar MUs,assisted Pistols and HPCs at 155

Pistols took the longest, I am still not very good at these.
MUs were unbroken.
HPCs were heavy, still dealing with some shoulder issues.

Comment #25 - Posted by: MAGNUS 28/5'8"/155 at May 1, 2014 10:20 AM

21:34
Used pole to balance for pistols.
Scaled weight to 155#
Today marks my 2nd anniversary of CrossFit. The only time I look back is to see how far I've progressed in terms of quickness, agility, endurance, strength and overall fitness.

Comment #26 - Posted by: fargingbastige (M/47/6'0"/198) at May 1, 2014 10:37 AM

3 rounds of
50 ugly one legged squats
10 strict pull ups
10 115# hang cleans.

Comment #27 - Posted by: Steven at May 1, 2014 11:17 AM

Kevin C. Thanks and always a great job by you.
Feeling bad. I went to bed with high hopes for this one. Wish I would have gone heavier on the cleans but I'm so sore was trying to be smart and the water in the basement was a big distraction

Comment #28 - Posted by: D.S. F 52/5'6/117 at May 1, 2014 12:06 PM

Mike A. Missed your post Saturday had a busy weekend. Have had similar issues in the past with my son. In my case a couple more years make a big difference. Thinking of you

Comment #29 - Posted by: D.S. F 52/5'6/117 at May 1, 2014 12:11 PM

13:48rx

Comment #30 - Posted by: Kri$ at May 1, 2014 12:32 PM

29:06

21Pus/Dips for MUS
135lbs Power cleans

Comment #31 - Posted by: Craig Beveridge 39/M/5'11/210 at May 1, 2014 12:42 PM

19:48 rx'd
whose got 2 thumbs and has been neglecting his pistols...this guy!

Comment #32 - Posted by: elove1 m/37/6'2/220 at May 1, 2014 12:55 PM

Improvised cardio,

KB training...burpee squats, swing, tosses,16 - 20kg and 2 kb shoulder press
jump rope 7 minutes

total for 30min.

Comment #33 - Posted by: Manny Da Rosa M/185/5-11/46 at May 1, 2014 1:39 PM

Power clean 5x3-165/175/185/195/205
Press 5x5-95/105/115/125/135

3 rounds
50 pistols
7 assisted mu
10 hpc at 135

16:27

Comment #34 - Posted by: Dave 31/6'/180 at May 1, 2014 1:40 PM

WU
Tabata Something Else

Tabata pull-ups 64
Tabata push-ups 110
Tabata sit-ups 77
Tabata squats 136
377 minus 5 for poor pull-up form

1-rep-max hang squat snatch
50kg concentrated more on technique.

Nasty Girls V2.1 scaled
3 rounds for time of:
40 one-legged squats, alternating
Sub 6 HSPU
60 kg. hang power cleans, 10 reps
15:58
Used a 10kg plate for balance first rd of pistols, 2nd and 3rd scaled it to assisted pistols to keep up the pace.

Comment #35 - Posted by: JBR M/38/5'9"/170# at May 1, 2014 2:32 PM

13:56 RX'd, Excited to see what the regional athletes get. Im expecting to see sub 10 min prob in the 8 min for the top competitors

Comment #36 - Posted by: brian at May 1, 2014 2:42 PM

Scaled to:
155#
Jumping MUs

19:23

Wasted too much time on the cleans. Everything else felt just about right.

Comment #37 - Posted by: buffedout at May 1, 2014 3:03 PM

9:25 rx

Comment #38 - Posted by: twb at May 1, 2014 3:16 PM

@Mike Andridge, Jim R, and all the Usual Suspects - nice job everyone! Jim, kudos for volunteering for FGB - well done.

@Kevin C - thanks, great time today on your version as well!

@fargingbastige - congrats!

@D.S. - nice job today! I've been sore for the past few days as well.

Comment #39 - Posted by: Joe Northside m/35/70"/195 at May 1, 2014 3:25 PM

2014 Regional Event 1
1-rep-max hang squat sn@tch

145#

Then, 2014 Regional Event 2
Max-distance handstand walk, scaled to handstand shoulder taps

37 taps

Comment #40 - Posted by: Joe Northside m/35/70"/195 at May 1, 2014 3:26 PM

M 43/185/6'
18.01. 30 one leg squats, 21 pull ups and dips. #135 hang power cleans.

Comment #41 - Posted by: Munster at May 1, 2014 3:37 PM

Scaled down to 30 pistols, band assisted MU and 115# HPC.
15:48

Comment #42 - Posted by: Matt von L (27/m/6'0"/200) at May 1, 2014 4:11 PM

9:54 as Rx with Regional Transitions, but done @ 185#

Comment #43 - Posted by: Shawn at May 1, 2014 4:25 PM

Stomach flu hitting the family hard

Scaled to 2 rounds with 30 pistols

13:20

I love version 2

Thanks

Comment #44 - Posted by: mikeyb m/53/178 at May 1, 2014 4:34 PM

3 rounds for time:
- 25 pistols
- 7 bar muscle-ups
- 10 hang power cleans @ 135lbs

12:49

Comment #45 - Posted by: Danny Davies at May 1, 2014 5:16 PM

scaled 30 pistols, sub MU 21pullups+21 ringdips(assisted), 50,5kg HPC
22:15

Comment #46 - Posted by: lucio1928/42/182/98 at May 1, 2014 5:59 PM

Scaled hang clean to 115 lbs
32:15

Comment #47 - Posted by: David Barnard at May 1, 2014 6:14 PM

M/32/5,8/185

18:11

didnt do the dip on the muscle up (left shoulder recovering from a little strain)

Comment #48 - Posted by: David at May 1, 2014 6:32 PM

M/54/154/1-1-06

"Nasty Girls" V1 Sub Ring PU/Ring Dips 2:1

16:40

Comment #49 - Posted by: bingo at May 1, 2014 6:49 PM

13:05 as RX

Comment #50 - Posted by: Heber at May 1, 2014 7:56 PM

Rx'd 17:53
Made it through 6 muscle-ups on round 3 at Regional 16 min time cap.

Comment #51 - Posted by: phill 37°21'41"N 118°23'43"W at May 1, 2014 8:35 PM

12:06

Scaled one-legged squats to 30 reps
Scaled muscle-ups to 5 reps
Scaled hang power cleans to 42.5kg

Comment #52 - Posted by: Brett (25/M/188cm/79kg) at May 1, 2014 10:20 PM

19:06
As
RX

Comment #53 - Posted by: aaron hernandez at May 1, 2014 11:51 PM

M/35/5'7/190
20:41 Rx

Comment #54 - Posted by: gjosephsen at May 2, 2014 12:13 AM

17:57 with 135# and bar muscle up

Comment #55 - Posted by: Arthur Clement at May 2, 2014 12:24 AM

Heavily scaled:

3 rounds for time of:
30 one-legged squats, alternating
7 weighted pull-ups @ 25-lb amd dips
50-lb. hang power cleans, 10 reps

16:39

Comment #56 - Posted by: porffenton M/30/5'8"/150 at May 2, 2014 3:44 AM

As rx'd 26:04min...female 33years 46kg

Comment #57 - Posted by: Estefanía CrossFit 0211 Germany at May 2, 2014 6:15 AM

scaled 135lb clns n no MU
shoulder sore

Comment #58 - Posted by: Jake Kiddoo at May 2, 2014 6:20 AM

Scaled to pack:
3 RFT of
30 pistols
21 c2b pullups
21 ring dips
10 hang power clean, 95#

Time: 23:03

Comment #59 - Posted by: Dave H (M/38/5'8"/143) at May 2, 2014 6:23 AM

2 rounds
50 - pistols alternating
7 - bar MU's
10 - 155# hang power clean
16:30

then one more round, but with 25 pistols (time constraints)
24:15

All MU's unbroken.. definitely seeing improvements with that movement still.

Comment #60 - Posted by: Silas (M/28/6'/175) at May 2, 2014 7:13 AM

M/45/185

Scaled to 30 pistols.

21:02

More better faster

Comment #61 - Posted by: Marty at May 2, 2014 7:57 AM

21:20 rxd with full cleans

Comment #62 - Posted by: Tormod at May 2, 2014 8:57 AM

12 pull ups/12 dips subbed for MU's.
135 for hang cleans.

17:40

Comment #63 - Posted by: Kyle (M/36/5'10/207) at May 2, 2014 9:56 AM

45:19

Comment #64 - Posted by: myles456 at May 2, 2014 10:22 AM

Modified CFWU:
Samson Stretch, 20 Seconds Each Side
10 Squats
10 GHD Sit-ups
5 "Power" Pull-ups (as high as possible)
10 Dips

Then,

3RFT:
25 Back Squats, 155 lbs
7 Weighted Pull-ups, 25 lbs
7 "Power" Pull-ups (as high as possible)
14 Weighted Dips, 25 lbs
10 Hang Power Cleans, 115 lbs

25:00

1.5 Mile Run: 12:28

Can't do Pistols because of my knees, so I subbed Back Squats, which also hurt my knees and my shoulder. I had to take lots of breaks because of shoulder pain. I practiced Muscle-ups for the first time ever yesterday on a soccer goal post. Not quite there, so I subbed weighted Pull-ups and "Power" pull-ups and weighted Dips for MUs. Trying to progress toward MUs.

Another thing I just started while I'm at home is every time I leave the house, I walk into the garage and do 1 Set, AMRAP of Pull-ups (Unless I'm wearing a suit, etc.) If I'm going to the office or out of town, I have on my back pack, which normally weighs about 25 lbs. In that case, I'll just keep that on and do weighted Pull-ups. Hopefully that will help me get better.

Comment #65 - Posted by: Trent M. M/34/5'10"/185 at May 2, 2014 5:23 PM

2 rounds:
25 wall balls @ 14 lbs
7 strict pull-ups
7 strict dips
5 hang cleans @ 115 lbs

10:28

Comment #66 - Posted by: AsianGlow at May 2, 2014 9:22 PM

M/25/6'2/205

31:12 Rx'd.

Comment #67 - Posted by: AJX at May 3, 2014 4:35 PM

M/25/6'2/205

31:12 Rx'd

Comment #68 - Posted by: AJX at May 3, 2014 4:36 PM

20:38 - 3 rounds of: 50 assisted pistols, 7 muscle ups and
155# hang power cleans.

Comment #69 - Posted by: Kurt M/40/185 at May 4, 2014 5:32 AM

15:05 @ power clean

Comment #70 - Posted by: Mart Eykman (M/23/177cm/71kg) at May 4, 2014 7:30 AM

16:30 1 pull-up 1 dip per mu. Rest rxd

Comment #71 - Posted by: hollyhog at May 4, 2014 3:07 PM

11:32 rxd

Comment #72 - Posted by: Brendan Willis at May 4, 2014 5:20 PM

M/34/5'7"/168
RX 25:42

Comment #73 - Posted by: Mark Salzman at May 5, 2014 3:03 AM

3 Rounds
45 Squats
7 Dips
7 PullUps
9 95# Hang Cleans
....
My watch battery died. Don't know exact time,but good workout

Comment #74 - Posted by: dyagg at May 5, 2014 6:55 AM

34/5"8"/78kg

12:32 RX
Must get stronger at HPCLN's.

Comment #75 - Posted by: Rick Klima at May 5, 2014 9:46 AM

Rx'd: 14:51

Comment #76 - Posted by: Kevin: M/42/195/6' at May 5, 2014 1:33 PM

5/5 midday
19:29 (148/168/180)
Scaled to pack: 30 pistols, 3 MU & 95# HPC x 10
Started w/ regular pistols but switched to 20" box height instead (those need work). MU all singles. HPC unbroken.

Comment #77 - Posted by: Mike Scott M/47/5'9"/197 at May 5, 2014 3:51 PM

Subbed 3 pull-ups / 3 dips per 1 MU:

26:37

Comment #78 - Posted by: dsm19 / 35 / 6'0 / 210 at May 6, 2014 2:53 AM

CFWU x1

3 rounds:
20 Box step ups, 12"
10 Assisted Pull ups, 82# assist
10 Push ups
10 Hang Power Cleans 12.5# DB

8:41

Comment #79 - Posted by: rbst 38m 5'10" 189 at May 7, 2014 6:33 AM

15:55 rx'd

Comment #80 - Posted by: Chris at May 7, 2014 8:17 AM

3 RFT;
50 band assisted pistols, alternating.
7 muscle-ups from knees
10 HPC @ 135#

15;29

Comment #81 - Posted by: ART/M/45/5'5"/150 at May 7, 2014 10:37 AM

15'20"

Comment #82 - Posted by: RAD at May 7, 2014 7:54 PM

3 RFT:
25 Pistols
7 MU
155 lb HP Clean, 10 reps

16:35

I needed to be able to walk this weekend, so no way I'm doing 150 pistols!! Unfortunately, half of that was all my quads were ready for.

Loved the workout!

Comment #83 - Posted by: Matt Stringer M/35/172/5'10 at May 8, 2014 7:17 AM

3 RFT:
Pistols x 50, alternating (L side using pole for balance, R side unassisted.
Muscle-ups x 7
175# hang power cleans x 10

33:31.
Pistols improving.

Comment #84 - Posted by: Mike M at May 9, 2014 8:33 PM

Subbed 155lb hang cleans
rest rx'd
23:54
epic variation, wicked fun!

Comment #85 - Posted by: Sebastian 45/6'2"/180 at May 10, 2014 12:27 PM

Scaled to the pack

30 one legged squats (used a bench) - each leg
21 assisted pull ups 100#
21 assisted dips 60#
10 Hang Power Cleans 65#

Had to break up the pull ups and dips into sets of 11 and 10

40 min

Comment #86 - Posted by: AthenaMarie (F/36/5'9/155) at May 10, 2014 2:20 PM

3 rounds-
50 alternating one leg squats (leg back)
7 bar muscle ups
10 135# hang power cleans
18:44

Comment #87 - Posted by: rwr m/43/175/70" at May 10, 2014 8:00 PM

Subbed 60 kg hang power clean for 80 kg - 10 reps
rest as Rxd
21:40

Comment #88 - Posted by: Artur G at May 12, 2014 11:15 AM

subbed 1 chest to bar and 1 dip per muscle up. rest is rx'd.
18:57

Comment #89 - Posted by: Josh/21/176/5'6" at May 13, 2014 11:42 AM

Did 3rds:
50 pistol
7 muscle up
10 hang power cleans @155

19:30, did after olympic workout and run, hope to redo when fresh

Comment #90 - Posted by: Ryan 16/160/5"9 at May 13, 2014 7:23 PM

"Nasty Girls" - modified
Three rounds for time of:
50 Squats
7 Burpees (strict)
135-lb. Hang power clean, 10 reps

Jacob 9:25 (115)
Jay 10:15 (115)
Pryde 9:56 (105)
Jason - mobility only
Ricky 6:42 (95) - in season
Mrs. Carey 9:13 (55)
Mr. Carey 12:07 (115)
Mrs. Pip 9:29 (v ups instead of cleans)
Maria 6:24 (5) - in season
Crystal 6:24 (45) - 2 rounds
Ryan 6:54 (135/4 muscle-ups)
Erika 6:05 (55)
Jacqueline - warmup only
Elizabeth - warmup only
Erin Kav 11:47 (95)
Megan Kav 12:36 (95)
EP - post-game gameday/recovery
Katie 6:33 (75) - in season

Comment #91 - Posted by: Champions Club at June 24, 2014 9:26 AM

M/42/179cm/92kg

3 RFT of:
30 assisted one-legged squats
10 assisted pullups
10 ring dips
10 hang power cleans #45kg.

11:00

Comment #92 - Posted by: Jose-Luis Morales at July 15, 2014 12:10 PM

M/36/183
21:20 Rx

Comment #93 - Posted by: Rick at September 22, 2014 2:04 PM
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