Nasty Girls

57 thoughts on “Nasty Girls”

1. Guy "Rackman"

   January 25, 2011 at 6:44 am

   Indeed she is. 🙂
2. Cheyenne

   January 25, 2011 at 7:13 am

   WUX2
   Strength: Clean x 5
   50-55-60-65-70

   WOD:
   Nasty Girls (Scaled 2 Rounds)
   50 Squats
   21 Pullups (rings)
   21 Dips
   10 Hang Power Cleans – 50#

   Time: 12:53
   PR: 3:20
   Next time I’ll take the Nasty Girl out in 3 Rounds 😉
   1. Amanda

      January 25, 2011 at 10:16 am

      Nice PR!!
   2. Corinna

      January 25, 2011 at 2:35 pm

      You should be proud of that PR Cheyenne!
3. Steve

   January 25, 2011 at 7:22 am

   Steve (M/35/195)

   CFWU x 2

   Muscle up Progressions
   – false grip ring pull-ups (hang, jumping pull-ups, pull-up) to sternum
   – pull through (superman)
   – ring dips (arm pits)
   – muscle-ups (jumping, kipping, strict)

   Nasty Girls 2R – 18:23
   – 50 squats
   – 21 ring pull-ups
   – 21 ring dips (purple band)
   – 10 hang power cleans (95#)
4. Joanna

   January 25, 2011 at 8:30 am

   WU x2
   Snatch x3
   45 55 65 75×1.5 (Something to work on from my goat list)

   Nasty Girls
   3 Rounds
   50 Squats
   7 Muscle-ups
   10 Hang Power Cleans 85#

   14:27
   Whoo! Add to my fav list. Next time will do 95# and be all Rx 🙂
5. Martine S

   January 25, 2011 at 8:53 am

   WU x 2
   Muscle up progressions: no comment

   WOD: Nasty Girls
   3 rounds of:
   50 squats
   21 pullups (rings)
   21dips
   10 hang power cleans (45#)
   Time: 15:13
6. Corinna

   January 25, 2011 at 9:20 am

   Excellent job Joannna. Nasty Girl at 95# for HPC will be not a problem for you next time, therefore you can celebrate doing this WOD as Rx!!!
   1. Joanna

      January 25, 2011 at 9:51 am

      Thanks! Awesome with the pullups this morning too..you’ve worked hard and come a long way!
7. Corinna

   January 25, 2011 at 9:32 am

   WU x 2

   Muscle Up Progression: This was very beneficial for me this morning. I need to start incorporating a few progressions into my warm up that will hopefully allow me to do an actual muscle up sometime in the future!!!

   WOD: Nasty Girl

   3 Rounds:
   50 Squats
   21 pull ups: No band
   21 dips
   10 HPC (85#)

   Time: 14:18: I am very pleased with my time because last time I did Nasty Girls, I used the bands and my time was 15:11 (PR 53 seconds) One of my ultimate goals would be to do this WOD as Rx before I am 40 years old!
   1. Cheyenne

      January 25, 2011 at 11:48 am

      You’ve got it!
      1. Corinna

         January 25, 2011 at 12:25 pm

         Thanks Cheyenne!
   2. Amanda

      January 25, 2011 at 12:50 pm

      Nice work Corinna!!
   3. Patrick

      January 25, 2011 at 1:26 pm

      That’s easy, you have like 20 years to practice 🙂
      1. Corinna

         January 25, 2011 at 2:36 pm

         I wish, I wish! Thanks for the compliment though…smiles..
      2. Marc H.

         January 25, 2011 at 10:17 pm

         You mean you’re not under-aged?
8. Sonia

   January 25, 2011 at 12:20 pm

   Nasty Girls as Rx

   Time: 11:08 PR

   So happy with this wod too, I hadn’t done muscle ups in probably over three months and was nervous about still being able to do them. HPC also felt much better than last time, no big bruise on my sternum and only split cleaned a few reps per round 🙂
   1. Corinna

      January 25, 2011 at 12:25 pm

      You go girl! Great job Sonia!
      1. Sonia

         January 25, 2011 at 6:42 pm

         Thanks Corinna! You got a really good time considering the number of pullups/dips you had to do… I see a muscle up coming in your futur for sure 🙂
9. Heather (Mum)

   January 25, 2011 at 2:16 pm

   Nasty Girls and they were nasty.
   3 rounds
   50 squats
   21 pullups
   21 dips
   10 HPC’s (40)
   Time 18:59
10. Martine

    January 25, 2011 at 2:52 pm

    WU x2

    Muscle Up Progression

    3 rounds:
    50 squats
    21 pullups (purple band)
    21 dips
    10 HPC (50 lbs)

    Time – 15:20
11. Raychell

    January 25, 2011 at 3:25 pm

    WU X 2
    Muscle Up Progressions
    Nasty Girls (scaled)
    3 Rounds
    50 Squats
    21 Pull Ups (yellow & red bands)
    21 dips
    10 Hang Power Cleans (50 lbs)
    time = 17:08
12. Pierre A.

    January 25, 2011 at 5:48 pm

    WU X 2
    Strength OHS 5’s:
    120-135-140-160. Stopped as didn’t feel very stable, haven’t done OHS in a while.

    WOD as RX’d: 7:36

    Happy with squats and MUs. The Hang power cleans were tough for me today.
13. Tracy S.

    January 25, 2011 at 6:45 pm

    WU X2
    Strength: Shoulder Press (X5)
    45 – 55 – 60 – 65(x4)

    WOD: 3 Rounds
    ~ 50 Squats
    ~ 21 Pull-Ups (Red Band)
    ~ 21 Parallette Dips
    ~ 10 Hang Power Cleans @ 55#

    That was certainly a “Nasty” one!! By the end I was wheezing and shaky… but I did it! 🙂
    TIME –> 19:35
14. Steph g

    January 25, 2011 at 7:10 pm

    Still can’t believe I miss this wod 🙁
15. Tracey

    January 25, 2011 at 7:14 pm

    WU x2
    Push Press x1
    55-65-75-85-90(PR)

    WOD: “Nasty Girls” (scaled)
    50 Squats
    21 Pull Ups (green)
    21 Paralette Dips
    10 Hang Power Cleans (50#)
16. Tracey

    January 25, 2011 at 7:14 pm

    Time: 13:04
17. Chantal L

    January 25, 2011 at 7:26 pm

    WU X 2
    Muscle Up Progressions

    Nasty Girls (scaled)
    3 Rounds:

    50 Squats
    21 Pull Ups (blue)
    21 paralette dips
    10 Hang Power Cleans (70#)

    time = 19:21

    Thanks for the push Heidi in my last set of pull ups. Don’t think I would of finished if you didn’t push me 🙂
18. Elissa

    January 25, 2011 at 7:52 pm

    wu x 2

    strenght – muscle up progression

    Nasty girls (scaled)
    3 rounds of:

    50 squats
    21 pull up (yellow/yellow/green)
    21 paralette dips
    10 hang power clean (65#)

    = 16:38

    and congrats on the muscle ups to those who did them… the progression practice made me appreciate the skill/strenght needed to do them! looking forward to practice practice practice! (:
19. Marc H.

    January 25, 2011 at 8:03 pm

    CFWU x 2
    Push Jerk 3’s
    135-155-175-175 worked on form.
    WOD @ 135# – 12:27
    Muscle ups kind of hit me in the chest and told me to practice more. I don’t think I’ll ever finish a WOD and say ‘ Man I can actually stop practicing this movement because it’s perfect ‘. There’s always improvement and perfection needed in lifts or skills. Gotta love chalenges
    1. Marc H.

       January 25, 2011 at 8:14 pm

       Congrats to Andrew also on joining the muscle up club and the destruction of the ceiling club also
20. Tim

    January 25, 2011 at 8:07 pm

    WU X 2

    CLEANS X 3
    115-135-155-175

    50 Squats
    21 Pull Ups (RED)
    21 paralette dips
    10 Hang Power Cleans (135 LBS)

    Time: 15:57 pr by 3 mins and with blue band in July
    1. Gabriel

       January 25, 2011 at 8:30 pm

       Excellent improvement Tim!
21. Patrick

    January 25, 2011 at 8:16 pm

    I was super excited all day to finally attack “Nasty Girls”. About 2 years ago when I first learned about Crossfit I watched this video from the original Crossfit gym in Santa Cruz:

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

    I was so impressed by what these girls could do that it pretty much inspired me to try Crossfit. I never got a chance to try that WOD until today and I was not disappointed. It’s definitely my favorite benchmark WOD.

    3 rounds of:
    50 Squats
    7 Muscle ups
    10 Hang Power Cleans (105#)

    Time 9:44

    HPCs were all unbroken so next time I should use at least 115#.
    1. Gabriel

       January 25, 2011 at 8:26 pm

       Great job Pat!
22. Patrick

    January 25, 2011 at 8:20 pm

    Congrats to Andrew on his first Muscle Up!!
    1. Kevin

       January 25, 2011 at 9:12 pm

       Congrats Andrew! Next time, try a kip!
       1. Ed K

          January 25, 2011 at 11:10 pm

          wow. And I missed it. haha
       2. Ed K

          January 25, 2011 at 11:13 pm

          Warm up

          Strength Deadlifts 3RM

          Trying to really use the right muscles here..

          135-225-275-315-335

          WOD Nasty girls

          50 Squats
          7 muscle ups
          10 HPC @ 135

          9:16
23. Gabriel

    January 25, 2011 at 8:24 pm

    WUx2

    Muscle up Progressions
    Great job Andrew on your 1st Muscle-up 🙂

    “WOD: “Nasty Girls”
    3 Rounds:
    50 Squats
    21 Pull ups (no bands)
    21 Parallette dips
    10 Hang Power Cleans @ 100#

    Time: 18:24

    Was a tuff but fun one. Got a new record 17 Pullups in a row and did the whole WOD without the band. My plan was to do the 1st round only without the band but I just kept on going.

    Great work everyone!
    1. Amanda

       January 25, 2011 at 8:43 pm

       Great push on the pullups Gabriel!
    2. Jeff

       January 25, 2011 at 9:20 pm

       Congrats on the pull-up PR Gabriel! The Muscle-ups were damn close too. Keep working at it!
    3. Marc H.

       January 25, 2011 at 10:20 pm

       Congrats Gab. Keep doing what ever you’re doing because man it sure does work
24. Darrell

    January 25, 2011 at 8:39 pm

    WUx2
    OHS
    95×5 115×5 135×5 145×5 Pr for reps by 20#
    Nasty Girls
    10:21 I think with 100# HPC
25. Dan

    January 25, 2011 at 8:41 pm

    OHS x10
    65-85-95-115

    Nasty Girls: 8:26 @110.

    PR by 5-6 mins but did 135 last time.
26. Amanda

    January 25, 2011 at 9:03 pm

    WUx2, modified

    Strength: Back squats
    5x 75-80-95-100-out of time..spent too much time watching the muscle-up progressions

    WOD:
    Supposed to be Nasty Girls…subbed for shoulder injury

    -50 squats
    -21 burpees
    -10 deadlifts (115#)

    T = 16:04
27. Kevin

    January 25, 2011 at 9:12 pm

    Muscle-up progressions all day 🙂

    Nasty Girls @135
    7:03 (PR)
    1. Patrick

       January 25, 2011 at 9:30 pm

       That’s a ridiculous time. Nice work!
    2. Marc H.

       January 25, 2011 at 10:21 pm

       Amazing again. I think you surprised yourself with that time.
28. Jamie

    January 25, 2011 at 9:18 pm

    CFWU x 2

    Muscle up Progressions

    WOD – Nasty Girls
    50 Squats
    21 Pull Ups
    21 Paralette dips
    10 Hang Power Cleans 110#

    Time: 15:46
29. Jeff

    January 25, 2011 at 9:18 pm

    “Nasty Girls”
    3 rounds…
    50 Squats
    7 Muscle-Ups
    10 HPC (110#)

    Time —> 12:54
    Muscle-ups were great but I need to get faster between reps.
30. Heidi

    January 25, 2011 at 10:17 pm

    WU x 2
    Practiced muscle up progressions. This went better than I expected. I am anxious to spend some more time practicing these.

    Nasty Girls – 3 rounds of:
    50 squats
    21 pull ups (green)
    21 paralette dips
    10 hang power cleans (60#)
    Time: 15:30

    Great job everyone on this tough WOD! Some nice PR’s posted today.
31. Elissa

    January 25, 2011 at 11:15 pm

    Kevin,,, I really wish you had a 7am on friday.
    I cant work out at all that day cause I woks evenings..

    + theres 2 people on the waiting list for 6 am,,, I cant even join in on the waiting list … Pleaseeee.
    1. Kevin

       January 26, 2011 at 5:54 am

       And this morning there’s only 8 people here. All evening classes have less then 5 people. hard to justify more classes when only a couple of them are full.
32. John G.

    January 25, 2011 at 11:30 pm

    WUx2

    Muscle up progressions

    WOD: Nasty Girls (Scaled)
    50 Squats
    21 pull ups (strict for the first round and most of the 2nd, then light beige band)
    21 dips with those pipes
    10 HPC 85# (last round unbroken 🙂

    14:34 thereabouts

    Fun one!
    1. Marc H.

       January 26, 2011 at 2:03 am

       good job John. You did this stuff in your previous life right?

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