Archive for the nasty girls Category

Nasty Girls

Posted in nasty girls on April 21, 2016 by coughingsparks

I hadn’t done Nasty Girls in quite a while, so it was nice to do it again yesterday, 3 RFT:

-50 air squats
-7 muscle ups (pull-ups)
-10 HPC (135#/95#)

16-minute time cap

I did OK at 10:22, but I would not have been able to string pull-ups together with a gun to my head, so it was 2-1-1-1-1 pretty much every single round. The HPC were cake, done in about 15-20 seconds each round, so there’s that.

Nasty Girls

Posted in nasty girls, overhead squats with tags , on December 24, 2011 by coughingsparks

Did an okay 5×5 OHS to start today:

45×5
65×5
70×5
75×5
75×5

The last few were a little shaky. I will definitely be dialing my diet in after the holidays. Waffles tomorrow and a rest day though. Finished with a scaled Nasty Girls, three rounds of:

-50 air squats
-21 under-bar rows
-21 bench dips
-10 HPC 75#

Finished in 14:35, so good scaling. My buddy Marcus is trying to get me to do the Spartan Race June 2. We’ll see about that although 1.) I’m confident I’m off that weekend and 2.) it would be nice to be training for something and 3.) I think my sister might be doing it. We could dress up like Vikings…

Sucky Nasty Girls

Posted in nasty girls with tags on June 2, 2010 by coughingsparks

The gym was unaccountably crowded today and I had to wait for the Oly platform. I decided to do a scaled version of Nasty Girls today, which for me is three rounds for time of:

-50 Air squats
-7 Pull-ups
-7 Bar dips
-10 Hang Cleans 95#

Last time I did it was back in February, with 85# cleans, and I got 12:47. Today I did it with the Rx’d weight and got 15:15. Even with a 10# increase, that’s still pretty bad. To top it off, I pulled a chest muscle on the last set of dips, which slowed me down and I really half-assed it at the end. The bright side is that there’s nowhere to go but up.

Press/Scaled Nasty Girls

Posted in nasty girls, presses with tags , on February 9, 2010 by coughingsparks

I did a press today of 0.80x1RM 5×4, which was:

45×5 (warm up)
65×5 (warm up)
80×4
80×4
80×4
80×4
80×4

My hamstrings and butt are still tight from Friday. This happens every time I do the Filthy Fifty; it sort of ruins me for the next cycle. I decided to tackle Nasty Girls again despite this, but scale it this time so it was sufficiently challenging, but not impossible. As Rx’d, Nasty Girls is three rounds for time of:

-50 Air Squats
-7 Muscle Ups (I did seven pull-ups and seven bar dips)
-10 Hang Cleans 135# (I used 85#)

When I did this last time, I was running out of time at the gym and using 95#, which is probably what is Rx’d for women, and I only did two rounds and even so, I was breaking the cleans down into one and two reps, which meant the weight was too heavy. I did all three rounds today and found out that 85# is the perfect amount of weight because my form was very good and I barely broke it up at all. My final time was 12:47.

I finished with an unofficial go at the monthly fitness challenge, which was a one-mile stationary electronic bike track, which I got in 3:14 just to try it out. I think I can go faster next time, especially if it’s not following a leg-heavy WOD like Nasty Girls. No one else is on the leader board for my age group, so I don’t really have a basis for comparison yet.

Front Squat/Nasty Girls

Posted in front squats, nasty girls with tags , on December 30, 2009 by coughingsparks

Another day with very little time. I started with front squats, 5×3, which was:

95×5 (warm up)
115×3
125×3
135×3
145×3
145×3

145 is my 3RM. On the second to last set, I realized that as it was hard to keep my elbows up, and which is why I stuck with it for the last set. I then went on to Nasty Girls, which is Rx’d as:

Three rounds for time of:
-50 Squats
-7 Muscle Ups
-10 Hang Cleans 135#

What I did was two rounds of 50 squats, 7 pull-ups, 7 dips and 10 hang cleans with 95#, which was plenty hard and I was slogging at the end. I really wanted three rounds, but I was down to doing one and two cleans at a time and running out of time at the gym. I am going to try this again in a month or so and see if I can do better…