CFWUx2 10*45/95+1hpcl*2
25:30

👍

February 21st, 2022 (two days off); morning

wu: bike, slihps
skill: balance board

wod:		nasty girls v2
					3 rnds
			50 alt. sg leg box step ups 50 cm
			7 strict bar pull ups
			7 strict ring dips
			10 hang pow. cleans 50 kg
					19:29

post: ski, shoulder + back accessory, stretch, bike

17:47
I couldn’t even do one MU, so I used the 3/3 sub. 

Intermediate (Nasty Girls V1): 11:55

Rx
21:49

RX:14'36''.
https://youtu.be/VHIIp1RbHpo

M/26/5'8"/155lb
CrossFit AFK

15:50 - Sc (Strict muscle-ups from seated because of ceiling height. Paced the pistols. Cleans felt good, went 7-3 on first-round because bar slipped from my hand, repeated 7-3 to match first round, then did all 10 unbroken for last round - need to work on footwork more.)

Scaled to 135lbs and Subbed 3 Pull-ups / 3 Dips per 1 MU:

~23mins

43 / 6’0 / 195

As rx’d, 20:32. 

This version of Nasty Girls was super fun – can’t believe I never did it – but it requires quite a bit of warm-up for me.  As it was, round 2 felt better on all movements than round 1, so maybe I needed even more warm-up!  Pistols mostly in sets of 10.  All singles for muscle-ups, short breaks after first 4.  Did HPC 5-4-1 / 6-4 / 6-3-1.  Heaviest weight I have “bounce cleaned” before in a WOD.

48m/5'10"/180

Nasty Girls v 1
Ring Muscle-up - Scaled
Hang Power Clean - 55 kg

9:05

M/35/6'/175#

Original "Nasty Girls"

10:59 with strict RMU

Deo gratias

12:33
Original Nasty Girl

Completed on 12/4 

3rds: 8:04

50 Alt Foot on Achilles SQT
7 Seated Ring MU Progression
10 HPCL (125lbs)

SC to nasty girls grey band assist bar MU...23:51 (6:15/8:59/8:37)

10:42

subbed 7 strict pull-ups and 7 box dips for MUs. Back got tight during this workout. Should have warmed up more

Modified / scaled: 
--
3 rounds for time of:
50 Bulgarian split squats (15/15 + 10/10)
14 inverted rows + 14 bench dips w/ elevated feet 
10 DB power cleans w/ 2x 12,5 kg DB
SCORE: 17' 15''
--
+ 7 km hilly run in the early morning 

Great videos, thank you so much 🙏

M 51/195/6’
50 air squats 
7 jumping bar muscle ups 
10 hpc@135
10:00.

Nice scaling options 👍🏻

Scaled/Subbed:
3 RFT
50 squats
10 strict pull-ups
10 strict dips
10 hang power clean (65#)
13:01

Made it through most with little discomfort in the lower back - 65# was pushing it but I came out ok.

Nasty girls
sub 7 bar muscle ups

14:11

Intermediate w/ bar MU sub: 9:38

150502- Regular NG: 19:14

3 rounds 
modified for shoulder rehab and the fact I did a hard 30 km race this morning on my bike

30 alternating single leg squats on a box
Seven pull-ups and seven push-ups
10 hang power cleans 95 lb

8:29

ran 2.17 miles
intermediate- scaled MU to pull-ups
12:34

Did the regular nasty girls, subbed 14/14 C2B pullup/ring dip for MU’s. 
18:51, last was 17:26 with 21/21 sub. Miss these old school CF ass kickers! The old original video of Annie, Eva, and Nicole doing this workout is awesome. 

3 RFT:
50 pistol 
7 strict pullup
7 strict ring dip
10 hang power clean @ 125lbs

13:41

11:29 scaled
30 alt single-leg squat to 20” box
10 rr/10 countertop push-up 
10 hpc @45#

3 rds
50 1-leg squats, down to 12" box, alt
11 pull-ups
10 ring dips
10 hang power cleans, 95lbs
15:07

intermediate option
9:29

13:38 Rx'd
m/53/5'11"/190#	

16:58
Scaled cleans to 155 lbs, all else Rx.
M/43/5’8”/165

16:06 RX
M/38/5’9”/195#

Nasty Girls, scaled to 3 rounds of
50 air squats 
14 strict pull-ups 
10 HPC, 105#
12:00

150502
30 squats, 95#
14 strict pull-ups 
10 HPC, 115#
16:10

Scaled to
3 rnds
50 step ups 20" box
7 seated ring mu using thin band
10 HPC @ 115#
14:17
m/51/175
Not really a fair comparison but.....
compare to
3 rnds
50 sqts w 20# vest
no pistols for me
21 strict pull ups no vest
21 strict ring dips no vest
10 hpc 95#

22:53

3 rounds:
50 pistols(little heel touching sometimes)
7 bar MUs
10 HPC at 175lbs

13:00
(Subtracted 1:30 for having to walk upstairs and outside to bar)

M/30s/230lbs

Scaled to 3 rounds of:

50 assisted deep pistols (hands on chairs for bottom)
7 20# weighted strict pull-up/dip
10 2x70#DBs hanging power clean

12:52

3 rounds for time
50 single leg squats alternating to 11" box
7 pullups
7 dips
10 hang power cleans #75
20:39

3 rounds for time of:
50 single-leg squats, alternating from box 
7 muscle-ups with band
10 hang power cleans 135lbs
18:36

M48/5'7"/170#

12:13 

Nasty Girls Modified
3 rounds for time of:
50 squats
7 assisted muscle-ups
10 hang power cleans
95 lb  

Really cool vid, pistols in the programming for my teens this month. I’m sure I’ll be using some of these scaling options. 

Globo scale: If you don't have rings today sub 10 bar muscleups or 15 burpee pullups for the ring muscleups.   If you are not proficient at pistols do the "intermediate" version with air squats.   Dumbbells sub 35/50lb (intermediate) 50/75lbs (rxed).   If there isn't a pullup bar or rings today sub 10  renegade rows with the same dumbbells. 

Busy gym: do this as one big chipper, with 21/30 muscleups/bar muscleups (or sub/scale),  30 hang power cleans, and 150 air squats.  Sub dumbbells if necessary or if space requires it. 

Bodyweight sub:  3 rounds of 50 air squats or pistols, 10 bar muscleups or 15 burpee pullups, and 10 knee jumps.   If no pullup bar is available do 15 burpees and 15 bar/towel rows per round, or omit pullups if nothing is available and add another round of squats and knee jumps.

Champions Club Scaling Notes

RANT
Nothing to rant about.

WORKOUT THEMES
Short and heavy (at the time Nasty Girls was released, 135/95 was pretty heavy, as were muscle-ups). Jumping, squatting with speed/stamina, and clearing an obstacle are also themes. In this version, squatting with unilateral loading is included.

MAIN DECISION
Original version or updated version?

TECHNIQUE SCALE
As listed, or as close as possible. Turn off the timer.

CONISTENCY SCALE
1 round of:
150 squats
21 muscle-ups (or strict pull-ups/strict dips)
30 hang power cleans

INTENSITY SCALE
Nasty Girls, sub 10 burpees for the 7 muscle-ups

INJURY SCALE
Upper-body - 3 rounds of: 50 squats, 21 GHD sit-ups, 21 box jumps
Lower-body - 3 rounds of: 50 hip extensions, 12 strict pull-ups, 12 strict dips

MY STUFF
Nasty Girls. 7:25 as rx'd. pr. I did everything unbroken until literally the very last clean, which slipped out of my hands. Rough workout, probably a 7.

GENERAL FEAR LEVEL: 7?