Friday 5.02.14

The original "Nasty Girls" video CrossFit put out years ago.  CrossFit videos are a dime a dozen nowadays.  But just a few years back, this video was amazing.  At Regionals this year, they will be doing a new version of this workout, with Pistols and heavier weight!

Strength: Power Clean 2-2-2-2-2

WOD: "Nasty Girls"
3 Rounds of
- 50 Squats
- 7 Muscle Ups
- 10 Hang Power Clean (135/85#)

*20:00 time cap

Post weights and times to comments.

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Workout Goals:  Finish in 20:00.  Keep moving on the Squats, even if you need to slow it down a little.  You most likely will get plenty of rest during the Muscle Up portions.

If you don't have Muscle Ups (or they are lagging today) substitutions are as follows:

- 2 Chest to Bar Pull Ups + 2 Ring Dips = 1 Muscle Up
OR
- 3 Pull Ups (any) + 3 Dips (any) = 1 Muscle Up

Wednesday 4.11.12

This is one of the original CrossFit produced videos that started the craze.  I know it's one of the first videos I saw when I was looking for a new way to workout.

Skill: Muscle Up Practice.

Conditioning:  "Nasty Girls".  Compare to 11.01.10
3 Rounds of:
- 50 Squats
- 7 Muscle Ups
- 10 Hang Power Clean (135/85#)

Don't worry if you don't have muscle ups, there are plenty of substitutions. The most common are:

- 4 pull ups (any substitute) + 4 Bar Dips (any sub, I prefer using two boxes) = 1 muscle up
- 2 chest to bar pull ups + 2 Ring Dips = 1 muscle up
- Muscle Ups from the knees.

Post times to comments.

Monday 11.01.10

Josh showing off with a dang near strict muscle up.  The gym looks small in this video.

SWOD: Row 500 Meters. Compare to 10.14.10

Metcon: "Nasty Girls"
3 rounds for time:
-50 Squats
-7 Muscle Ups
-10 Hang Power Cleans (135/ 85 #)

For those of you who haven't seen this workout, check it out here.   Now let's try it ourselves.  Don't worry if you don't have muscle ups, there are plenty of substitutions.  The most common are:

-4 pull ups (any substitute) + 4 Dips (any sub, I prefer using two boxes) = 1 muscle up
-Muscle Ups from the knees.

We did muscle ups from the knees on 10.13.10.  If you were successful with them last time, then raise the rings up 1 to 2 inches today.  This is a quick way to learn the proper pull through, train a deep ring dip, and "muscle" your way to lock out.

Post times to comments.