For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Post time to comments
Notes, tools, articles and ephemera:
Filthy Fifty demo video courtesy of the Crossfit main site.
Article from the New York Times on interval training, “A Healthy Mix of Rest and Motion.”
Get Your Free 31 Days to Shredded Guide
In October we ran our wildly successful Abstober daily abs program for our members. Now we've compiled every sit up, every V up, every plank, every farmer's carry...every last rep, over 31 days, into one super handy guide. And we're giving it to you for FREE. Follow along with these do-anywhere, infinitely scabale workouts to build a strong core with skulpted abs. Doable for any ability, video demos included.
Hokay. After last weekend my game plan for training has changed. No gaming, no pacing. No mental ‘sets’ within sets with rest. If the reps are 20, go for 20, if it’s 50, go for 50. It’s proving to be painful. Hit 50 26″ box jumps, jump pull ups, kettlebells, lunges…ran into the K2E and took the hit on the shoulder post-arm-wrestling (DO NOT ARM WRESTLE). 10-8-6-5 and then 3’s and 2’s. 50 straight on the push press, 10’s on BE, 10 or 11 wall balls and goodbye ears. Hit that wall at 18:something-or-other and had to sit down. Made myself work 10’s of WB, finished with a set of 20 thinking I could still hit a PR. Overheated, no ears. I’m not sure when I stood back up and tried to do burpees but my body would not function…worlds slowest ugliest burpees. Did some inside, some outside, poured water on my head and back and then more inside in front of the fan. 2-36-12 on DU’s.
33:36 Rx
Lidocaine on the shoulder.
Looking forward to hitting this one again.
Hokay. After last weekend my game plan for training has changed. No gaming, no pacing. No mental 'sets' within sets with rest. If the reps are 20, go for 20, if it's 50, go for 50. It's proving to be painful. Hit 50 26" box jumps, jump pull ups, kettlebells, lunges…ran into the K2E and took the hit on the shoulder post-arm-wrestling (DO NOT ARM WRESTLE). 10-8-6-5 and then 3's and 2's. 50 straight on the push press, 10's on BE, 10 or 11 wall balls and goodbye ears. Hit that wall at 18:something-or-other and had to sit down. Made myself work 10's of WB, finished with a set of 20 thinking I could still hit a PR. Overheated, no ears. I'm not sure when I stood back up and tried to do burpees but my body would not function…worlds slowest ugliest burpees. Did some inside, some outside, poured water on my head and back and then more inside in front of the fan. 2-36-12 on DU's.
33:36 Rx
Lidocaine on the shoulder.
Looking forward to hitting this one again.
26:26 Rx PR
could have pushed some more on the wallballs and burpees.
Active rest – ran and walked the Venetian Causeway with a local running club.
37:50. Tried not to game it. Went through the first half with minimal rest. Knees to elbows slowed it down. In the end i think i rested too much on the wall ball (sets of 5, then 7, then 10) and the burpees (sets of 5, then 7, then 10).
Still beat my old time by 2 minutes.
KTE’s take me forever once I lose grip – 5 at a time. I really like that one though. Still hit a PR at sub 29 (rx)
39:26 RX, but my KTE’s may be a little suspect, I took almost 20 minutes on the last 3.
woops! thought my box jumps where at 24″. they where actually at 20″. I would add a minute or so to the total. Still not copmpletely satisfied with my effort.
Hey adam 5 KTE’s at a time is actually not bad. So long as you dont sit too long off of the bar.
Paul, KTE’s are only truly KTE’s if your knees touch your elbows! Pretty black and white.
Rx’d 31:15 Was under 18 mins going into wall ball. Ouch!
KJ freaky 40 with 25lb PP and 10 lb wall ball 30:29
Did this on 5/6/09 with Alex, Karina and Kevin. Welcome to Kevin; hope to see you back soon!
Scaled as follows:
For time:
40 Box jump, 16 inch stoop
40 Jumping pull-ups
40 Kettlebell swings, 1 pood
Walking Lunge, 40 steps
40 Knee-ups
40 Push press, 45 pounds
40 Supermans
40 Wall ball shots, 20 pound ball
40 Burpees
40 Tuck jumps
32:46, which is a PR. Last time I did this I did it scaled to 30 reps and it took me somewhere in the neighborhood of 56 minutes.
Pete about as black and white as a 24″ box jump 😉
Gentlemen, gentleman. I sense some tension. Let’s resolve it in a more healthy manner. 50 plio (true) burpees head to head.
My counting skillz are off. Just burpees? bring them on!