Nasty Girls

3 rounds of:
50 Squats
7 Muscle ups
10 Hang Power Cleans (135/95#)

Compare to Jan.25/11

113 thoughts on “Nasty Girls”

  1. Is anyone interested in Joining me with this challenge?

    It is not a race – it is a “challenge” – its a hardcore 10-12 mile obstacle course designed by British Special Forces to test your all around strength, stamina, mental grit, and camaraderie. With the most innovative courses, half a million inspiring participants, and more than $2 million dollars raised for the Wounded Warrior Project, Tough Mudder is the premier adventure challenge series in the world πŸ™‚

    I am registered for the Phoenix on Sunday, Jan 15, 2012. It is a little last minute but the flights are cheap and you could get a way with just taking one day off. If not, there is also Toronto August 17, 2012 and If I love it I’ll be sure to do it again. I’m sure it will be loads of fun as a team! Shoot me an email if you think you’d like to join me!!

    1. That looks CRAZY fun!!! πŸ˜€
      Couldn’t afford or finding the time to go though but wow!! Happy for you!!
      Hope to see some videos!! πŸ˜‰
      HAVE FUN!!!

    2. This looks crazy FUN! Pheonix not really in the cards for me, unfortunately. Maybe we could do something like this in my backyard this summer? I have a play set with some monkey bars, and a garden hose…

    1. OMG Heather!!! Every time I see you I am amazed at how you look. This picture is certainly a testament to how far you’ve come!! You are an amazing athlete and an inspiration to SO MANY people!! Great job!

    2. Heather!! I’ve said it before and I’ll say it again : you’re awesome at this CF thing! Your strength, discipline and determination have brought you a long way. YOU ROCK!!

    3. I’m just going to say what Jeff wanted to, Holy SHIT Heather!!! I have watched the amazing transformation of your body and you inspire me. You work hard and your results are amazing,

  2. Warm up

    5 rounds for time
    400 m run
    20 kb snatches 50lb (10 each arm)
    15 wallballs 28.5 lbs
    10 burpees

    21:56 weeeww

  3. WUx 2
    Strength Back Squats
    5 x 75-80-90-100

    3 rounds of:
    50 Squats
    21 Pullups (med purple band-hand still hurts)
    21 Ring Dips (med yellow band)
    10 Hang Power Cleans (60#)

    time= 17:08

    Underestimated this one! Liked it though.

  4. Here is the first Crossfit video I ever saw (thanks to Sonia at the gym). Seriously, my jaw dropped when I watched it. I must have watched it a hundred times that day. It just so happens to be “Nasty Girls”….and I can’t believe I’m going to do that WOD today! YIPPEEEEEE!
    (I hope this link works)

    1. πŸ˜€ What an awesome video! Thanks for sharing Lora – I’m pumped!! Krista, if you’re reading, I thought for sure that girl with the white top was you in the beginning πŸ™‚ She has springs in her legs just like you!

      1. haha, thanks gabrielle. i was hoping you meant i ‘looked’ like her, which would be awesome, because she’s hot stuff! Nicole has always been my favorite CF gal

      2. Actually, Krista, I did mean that you look like her! It wasn’t until she started doing her MUs and I saw her face that I knew it wasn’t you for sure πŸ™‚ So, I guess that would make you hot stuff too girl!!!

  5. WU 1×2
    Deadlift x10
    125 135 150 160(PR Reps)

    Nasty Girls Rx

    Still a fav! First time doing it with 95#, hard time finding a groove with the HPC first round but got it down pretty good for 2 and 3.
    Squat to 165# after WOD

  6. Did “Fran” as follow up for comparison in “No Bread Challenge”
    “Fran” – Late October
    Thrusters – 75lb
    Pullups – Black Band

    WU x 2
    Thrusters – 75lb
    Pullups – Black Band

    Felt much better doing this workout today than in October. Despite travelling a lot and not having many WOD’s during these dates my results improved quite a bit! For me there has been lots of upside to this lifestyle change. Weight and inches lost (chest, waist, hips, upper legs) during the last 8 weeks have been 23 and 9.5 respectively…

    Thanks for the support from the crew this morning, definitely helped me get through much quicker!

    Have a great day

  7. WU Γ—2
    push press 3s
    80 85 95 110 120

    Nasty Girls
    3 rounds of:
    50 Squats
    21 Pullups (med blue band)
    21 Paralette Dips (med yellow band)
    10 Hang Power Cleans (95#)

    time 15:05

    When I first hollered ‘Time’ it was 12 mins and something. I sat down, pondered at how fast I did the work out, then realized I missed the last set of 50 Squats..hahaha.

  8. wu x 2
    Cleans 1’s
    80-85-90-95 (4)

    Nasty girls modified

    Time = 14:24

    Loved this one, Last hang power cleans unbroken, almost cried. Loved the longer WODS really gets your heart pumping. On the other hand I am so frustrated w my cleans. It’s really getting to me how a lift can have almost no improvement in a year. SO yeah im doing cleans again tomorrow w lower weight…Im gonna get this right soon….

    1. Good job Steph!! You’re hard work is paying off! Hang in there with the cleans, they’re coming along, it’s just a technically harder one, but you’ll crack it I’m sure πŸ™‚

  9. CFWU x 2

    Strength – Deadlift x 5

    WOD – “Nasty Girls”
    3 Rounds
    50 Squats
    21 Pullups
    21 Ring Dips (Yellow)
    10 Hang Power Cleans 135#

    Time: 18:25

    First long WOD in a while, really kicked my a$$. No PR, just happy I finished!

  10. WUx 2
    Back squats x1 65-75-85-95-110 (PR 15#)

    3 rounds of:
    50 Squats
    21 Pullups (green band plus skinny band)
    21 Dips (paralettes
    10 Hang Power Cleans (55#)

    time= 17:06

  11. Squat Cleans – 3RM

    “Nasty Girls” (Rx’d) —> 14:35

    Had 12:54 last time with 110#. Felt I was slow on squats today and had trouble with grip on the muscle-ups. Can’t wait to try Nasty Girls again! Great job 4:15 crew!
    Congrats to Christine on her first WOD! πŸ˜€

  12. WU X 2

    No Strength (FRAN do-over)

    Time 5:52

    PR of 1:58
    First FRAN cough! (counting that as a PR too πŸ™‚ )

  13. Daily squat to 270

    Thrusters x10

    Nasty Girls as Rx’d

    A whole 2 minutes slower than my pr πŸ™ Since Friday, I’ve done 380 squats. I think tomorrow will be a rest day.

  14. WUx2
    Thrusters 50lbs
    Pullups (blue band)

    October 20th (before No bread challenge)
    Time= 7min 23sec

    December 7th (near the end of No bread challenge, using same weight/band as first FRAN)
    Time= 5min32sec

    Let’s just add… I’m all smiles!! :))))

  15. WUX2

    Wod “FRAN”

    65# Med purple band

    T:5:33 (PR of 2mins 28 seconds) YEA!!!!

    Thanks for cheering me on! And a special thank you to Gabrielle for sticking around to cheer us on! U rock girl! πŸ˜€

    1. Congrats on your big PR Eric πŸ™‚ It was a true pleasure to be there to cheer you guys on! You did so great!!

  16. WU x 2 (with ring dips and K2E in 2nd round)
    Worked on muscle up progressions with band (thanks Joanna and Gabrielle)

  17. OOPS (here’s the rest)

    Strength: Front squat (x5)

    WOD ‘Nasty Girls’ (scaled)
    50 squats
    21 pullups
    21 ring dips (with 2 small bands)
    10 Hang Power Cleans (95#)
    Time = 19:48

    That was the longest 19 minutes and 48 seconds of my life!! Hand ripped with only 5 pullups left *pout*. Thanks to everyone for cheering me on at the end. I really wanted to quit, but would not have been able to handle the shame if I did…

    On a positive note, it looks like I just got out of dish washing duty for the next week πŸ˜‰

    1. Just so everyone is aware, there is no difference from yesterday!! Lol and im sure there is medical evidence to support soaking ripped callous is the best thing for it?

      1. You = Electrician
        Me = Health professional (which kind does not matter)

        I trump you on this one. Laundry, cooking, vacuuming, and child rearing just got added to the list….

    2. Again.. Difference? Lol.. Also
      Me=skilled trade = no rippy the hands
      You= healthcare provider= soft rippy hands

      Best thing for it is to ‘handle’ many things with your hands.. Vacuums, dishes, dirty clothes, children, dog leashes.. Etc..

      Lol.. K I’m done now!

    3. Wow!! You really were a fighter on this one Lora – you did awesome!! I see muscleups in your future πŸ™‚

  18. 1x mob
    Back squat X 1
    Nasty Girls with muscle up progressions (beige band) and #135
    Felt great on this WOD, but felt guilty doing MU progressions instead of the scaled version..
    Good work Lora and Bender pushing through to the finish..

    1. Fantastic job on the WOD! MU progressions aren’t anything to feel guilty about. Not easy at all. Thanks for cheering me on at the end…I needed that!

    2. You did great on this WOD and should definitely not feel guilty doing MU progressions!!! πŸ™‚ I’m glad you were able to do them in the WOD! Soon you’ll be doing full muscle ups too πŸ™‚

  19. Front Squat (x5)

    WOD: “Nasty Girls” with 115#
    Time: 13:10

    Last time did scaled and this time thought i would tempt my shoulder with the MUs – felt good throughout though πŸ™‚ – I agree with those above: from all the squats lately my legs are toast.
    Great job to all those doing so great with their re-dos of FRAN. Congrats!!!
    Welcome to Christine as well πŸ˜‰

    1. Glad to see your shoulder is healing well and you’re back to doing muscle ups πŸ™‚ Good job on the WOD!!

  20. WUx 2
    Strength – Over head Squats x 5
    WOD : Nasty Girl
    3 rounds of:
    50 Squats
    Scaled – 21 Pullups
    21 Ring Dips ( yellow band)
    10 Hang Power Cleans (105#)

    Time = 17:24

  21. WUx2
    Strength – Front Squat X5

    WOD β€˜Nasty Girls’ (scaled)
    50 squats
    7 Muscle Up Progression (green band)
    10 Hang Power Cleans (100#)

    Time = 11:11

    PR of 7:13 from Jan 25 (Did Pullups and Paralletes then)
    2 things: definately should have gone more on the HPC, unable to do proper math (170×0.65 =110 ). Where did I get 100#? Then the muscleup progression felt easy. Next time yellow band or maybe Muscle ups? :p

    Great job 6:30 crew!

  22. WU x 2

    Strength push press 10s

    45-55-65-70-75 (nearly broke my nose in the middle of set number 3… It’s still throbbing but at least I don’t have any black eyes πŸ™‚ )

    WOD Nasty Girls
    50 squats
    21 pullups yellow band Kipping
    21 ring dips green band
    10 HPC 65 lbs

    Time 14:57
    Used a smaller band for pullups and did ring dips instead of paralette dips, but used 5 lbs less on HPC because my elbow has been acting up a lot lately… My time last time I did this one was 15:02.

    Then I did 1 1 minute handstand hold and 10 wallballs at 10 ft before I caught the ball with my face and nearly gave myself a fat lip lol! Fun times at the gym hehehe!!!!

    So happy to have a chance to meet Kevin and welcome Leslie and Christine for their first WODs πŸ™‚

    Many of you are working on muscle up progressions now – I see a future bright with muscle ups very soon!!

    Great push on Fran and the Girls today everyone!!! So many PRs πŸ˜€

  23. WU x 2

    Daily Squat: 110-130-150-165

    Practised Muscle Up Progressions. Thank you so much Gabriellle for showing me this progression! I really got a sense of the head through and follow through!!

    WOD: 3 rounds
    50 squats
    7 muscle up progressions with the band
    HPC (95#)

    Time: 14:03

    Last time my time was 14:18, but I did the pull ups and parallete dips. The muscle up progresssions were tougher than I thought thay were going to be and took more time than I initially thought they would.

    Great job 6:30 p.m. crew!!

    1. I’m so happy you were able to do this workout with the MU progressions πŸ˜€ MUs are in your near future too, I just know it!! Great score on the WOD too – congrats πŸ™‚

  24. WU x 2
    Strength-Push Jerk

    Modified Nasty Girls
    2 Rounds
    50 Squats
    21PullUps (blue band)
    21 Dips
    10 Dumb bell HPC 15#

  25. I registered last minute because I really wanted to to this WOD.

    WU x 2

    Yeah! Those girls were nasty!!
    3 Rounds:
    50 Squats
    21 Pull ups (Purple+small bands)
    21 Dips
    10 HPX (65#)

    Time: 19:50

    First I was disapointed because I looked in my book before the WOD and I did it in 15:36 back in January with big band and 35# but still… The thing is I didn’t noticed I only did 2 rounds back then. Not so bad after all| πŸ™‚ πŸ™‚

    Thanks Jo for the push at the end. I finished it! Yay! πŸ™‚

  26. “Fun” isn’t the right word, nor is “enjoyed” but I am really glad I did this WOD!

    Nasty…yeah that’s the right word.


    Overhead Squat (still getting the hang of these)

    Nasty Girls
    3 Rounds:
    50 Squats
    21 Pull ups (med. yellow band)
    21 Dips
    10 Hang Power Cleans (80#)

    Time: 16:12 – just proud I finished!

    Biggest achievement was getting 4 double-unders in a row! I am still doing mostly double-single-single-doubles, but I was able to concentrate just enough to get four. I really like the “skill of the week” idea.

  27. CFWU x 2

    No strength — Foam roller & lacrosse ball

    “FRAN” Rx’d


    Thrusters 95 lbs
    Pull Ups

    Time: 7:22

    PR of 29 seconds from October — not much, but I’ll take it! Thanks for the push Jo, I wasn’t feelin’ it tonight so this helped a lot. Great job on Nasty Girls tonight 6:30 — it’s a tough WOD.

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