Nasty Girls

This is my third crack at this WOD and it's one that I really like.  The WOD is:

Nasty Girls
3 rounds for time
50 Air squats
7 Muscle ups
10 Hang power clean (60kg/40kg)

I like having data there for me to see my previous scaling as it helps me to figure out what to do.  I have to admit to being a little tired today, the weightlifting session I did last night left me tired and my wrists are a bit sore from OHS and snatch balance.  On the plus side, I got PBs for my snatch balance (17.5 kg), push press (37.5 kg) and OHS (27.5 kg)!

We had to do a complex of 3 hang power cleans, 5 push press and 10 lunges which I struggled through before getting into Nasty Girls.  Today we had a 15 minute cut off which I wasn't confident of achieving as I was over 15 minutes the previous time I did it.  I guess I could have scaled back to ensure I made it within the allotted time but I hate seeing a backwards step in my scaling.

As expected, I got cut off and Jardan added an extra second for each missed rep.  I didn't think that that method was indicative of my actual time so I have extrapolated to make it a little more realistic.  It has calculated as a minor improvement in time but I'm really happy with the harder options I took although my pull ups and ring dips weren't the best form today.  As sucky as getting cut off is, I'm pleased that I pushed myself.

Date	Time	Muscle Up Option	Hang Clean Weight
19/12/2012	0:13:45	Green Band Pull Up, Knee Push Ups	15
10/07/2013	0:17:11	Purple Band Pull Up, Orange Band Ring Dips	25
28/10/2014	0:17:04	Unassisted Ring Pull Ups, Ring Dips	25

Nasty Helen

Last week we did Helen and a version of Nasty Girls and if they weren't bad enough this week we did Nasty Helen which is a mashup of Helen and Nasty Girls:

For Time:

-

1 Round of Helen

Run 400m

21 KB Swings 24kg / 16kg

12 Pull Ups

-

1 Round of Nasty Girls

50 Air Squats

7 Muscle Ups

12 Hang Power Clean 60kg / 40kg

-

1 Round of Helen

-

1 Round of Nasty Girls

-

1 Round of Helen.

 

Honestly, who thinks this stuff up???

 

My scaling was much the same as last week:

• KB swings: 12 kg
• Orange band pull ups
• 2 ring pull ups:2 ring dips
• 25 kg hang power clean

I think I finished in a time of 25:42 with most of my time taken up with the ring pull ups and ring dips.  It takes so long to do 7 rounds of 2 pull ups and 2 dips but again I was pretty happy with how I went with these.  In fact, I was fairly pleased with how this workout went as a whole.  I didn't break that often and my swings, cleans and squats were all done unbroken.  I broke my pull ups into 2 sets which I thought wasn't too bad.  I shuffled/ran all my run legs and even though I'm slow it pleases me that I didn't slow to a walk although it does frustrate me that other people walk and they are still faster than me during the run bit.  I finished the WOD saying that I don't understand how something can be so horrible yet so much fun at the same time.

Our warm up was an interesting one.  We had to do bear crawls which I'm finding I'm liking more and more (although I moan about having to do them everytime) and then we had to do broad jumps from a kneeling position.  Now I think I'm above average intelligence but when it comes to stuff like that my brain just can't figure out how to do it.  Maybe it's a case of I don't trust myself to be able to do it.  I could get what Nick was telling me, I had to rock back onto my feet and just jump but for the life of me I just couldn't do it.  I wasn't the only one though and a few of us ended up just doing normal broad jumps.  I really want to figure it out so I can do it next time.

Nasty Girls With A Twist

This was my third attempt at Nasty Girls but, as has been the theme of the week, it had a twist and was called Nasty Girls - Got A Gun.  The difference is that instead of air squats we had to do pistols.  It was:

3 Rounds For Time:

-

50 Pistols (alternating)

7 Muscle Ups

10 Hang Power Cleans 60kg/40kg

 

My scaling was a follows:

• Pistols - holding onto a pole
• Muscle ups - 2 ring pull ups and 2 ring dips (with an orange band) is the equivalent to 1 muscle up.
• Hang power cleans - 25 kg

 

The last time I did Nasty Girls I did the pull ups on the bar with a purple band and ring dips with the orange band.  The hang power cleans were 25 kg, my time was 17:11.  So a little progression with the pull ups.

 

I can't remember my time today but I think it was about 19:57 but will have to check tonight.  Considering that we did 50 pistols instead of 50 air squats I'm pretty happy with that time.  I'm also pleased with my ring pull ups as I feel like I maintained good form throughout the entire WOD.  Overall, I'm pretty pleased with today's effort.

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.