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Wednesday, July 10, 2013

Nasty Girls Take 2

I did this workout in December:
“Nasty Girls”
For Time
3 Rounds of:
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans 60kg/40kg
 My scaling back then was:
  • Air squats - as is
  • Muscle ups - 14 pull ups with green band, 14 knee push ups
  • Power cleans - 15 kg
  • Time 13:45
My scaling this time:
  • Air squats - as is
  • Muscle ups - 14 pull ups with purple band, 14 ring dips with orange band
  • Power cleans - 25 kg
  • Time 17:11 (I think ... I can't really remember)
The muscle up progression was 2 pull ups and then 2 ring dips.
 
For the second time this week I have scaled too much.  In hindsight, my pull ups were really easy (I was doing chest to bar) and perhaps I should have done unassisted ring pull ups but, to be honest, I was more concerned about having to jump up to the rings than doing the actual exercise.  I'm the same with jumping up to the bar for unassisted pullups and will grab a box instead of jumping from the ground, I'm not really sure what my problem is with this one but I just don't trust my ability to reach the bar/rings.  Overall, though, I am so pleased with how I have progressed with this workout ... a 10 kg jump in my cleans, the band progression with the pull ups and the fact that I did dips with the lightest resistance band instead of push ups.
 
I don't think my time reflects how I went with this WOD, I spent a lot of time walking between the pull up station and ring dips.  In hindsight, I should have set up a bit closer but others had already positioned themselves and I got the last bar that was left.  It wasn't too bad as I had to share the rings with another girl and I think we would have gotten in each others way if I was closer, as it turned out we timed our dips quite well and rarely had to wait for each other to finish.
 
As far as workouts go, I think this is one of the better ones but that might be because I had some rest periods as I walked between stations.  I think, too, I like WODs that have less numbers and more exercises and I can trick my mind into thinking it is easier than it actually is.  Even though I had to 14 pull ups and 14 push ups, I only counted 7 which, in my mind, seemed easier and with the cleans I counted down from 10 instead of up and I noticed I didn't have to break.  It's funny the little things you do to get through a workout.
 
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