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.

Compare to 081219.

Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started.  CF can be confusing enough for a newbie, we want to make it as easy as possible for them.  We ask you to be courteous and thoughtful of the newbies.  If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.

Big Dawgs:
As rx’d

Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

Puppies:
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps

Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps

today’s WOD-crossfit total

back squat-185#
shoulder press-90#
deadlift-210#
total-485

all PR!  my weakness is the shoulder press.  still have a ways to go with the squat, i used to squat 230#.  got away from it and am working my way back.

For the walking lunges, does that number of steps mean per leg? or total between both feet. Btw this is my 3rd WOD. I’m excited about a workout like this! Last 2 days have been heavily strength focused which wasn’t a change from my routines so the filthy fifty should be a nice change!
Also, since its my first metcon (i think this is considered metcon) would you recommend I start at the buttercup level to be safe. It seems pretty easy at that level but I am probably just horribly underestimating it right?

WOD - back squat 1-1-1-1-1-1

Could someone have a look at my workout and tell me if I am correct in saying that this would be a puppy/porch/pack workout? Some of my workouts I can scale up on certain exercises then I have to go back to puppy on others? Thanks in advance!

Warmed up on the exercise bike 5 minutes medium intensity

WOD 1-1-1-1-1-1 Dead Lift

225# - 245# - 265# - 265# - 265# - 265# - 270#

first day ever getting the kip pull up! wow what a difference. so easy but to get that rythym going is tough. i kept kipping up, but failing to push off the bar at the top. note to self (keep practicing this) i feel i could do 25 kipping pullups easy when i get the technique down - BRING THE DAMN GLOVES NEXT TIME - had to stop practicing because my callouses were ripping off

1- 135# clean in to push press (first time ever at this weight)
place bar down then

1 clean @ 135# followed by 5 push press @ 135#

20 kipping pullups broken

10 hang power clean @ 95#

15 upright barbell deltoid rows @ 95# (high intensity next time track time)

4 hang clean - push press @ 135#

4 hang power clean @ 95#

15 minutes light cardio while waiting to pick wifey up at the train station

Hope I still have some left for tomorrows WOD - looks like murder! By the way, weighed myself today and I put on 2 lbs - but I look slimmer since I started Crossfit. What is that?

Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

Time = 17:31

RU2007 - 22 April 2009 08:24 PM

For the walking lunges, does that number of steps mean per leg? or total between both feet. Btw this is my 3rd WOD. I’m excited about a workout like this! Last 2 days have been heavily strength focused which wasn’t a change from my routines so the filthy fifty should be a nice change!
Also, since its my first metcon (i think this is considered metcon) would you recommend I start at the buttercup level to be safe. It seems pretty easy at that level but I am probably just horribly underestimating it right?

Lunges are counted as the total between both feet.

I always recommend starting lower than you think you need to.
The WOD will come ‘round again and over time you’l get better at guesstimating your level.

Pack (modified):
For time:
35 Box jump, 40 cm box
35 Jumping pull-ups
35 Kettlebell swings, 12 kg
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 20.5 kg
35 Back extensions
35 Wall ball shots, 6 kg pound ball
35 Burpees
35 Double Unders

Time: 26.46.

Angie, Back squats

Rx’d 042009:
Back squats:
155 - 185 - 225 - 245 - 245 - 245 - 225
Previous:
135#, 185#, 185#, 185#, 225#, 225#, 245#

My pull-ups have dropped from 25% assistance to about 20%
My running has gone up in average speed. It also feels easier. I was doing 7.0-7.5 mph, now I am doing 9.0 mph
As noted, I have also lost a lot of weight. I have lost almost 20 pounds since starting in mid February. The weight loss is good, but I think that the performance improvement is modest. I think that I will probably have to shell out the cash to see a crossfit trainer. I was making very rapid progress at first in performance, but I think that I have stagnated since the first month. While I continue to improve, it’s not that rapid. Perhaps my hopes are too high. We shall see.

Oh, late entry on the Angie Rx’d 041909:
puppy level
I added on a set of dips, which probably blew my time.
Total was 15 minutes, flat.
blechhh!

I realy like the idea for Filthy Fifty , but the other’s decide that the WOD will be this :

5 round :
5 - Dead Lift / 165#
10 - burpees

it takes me 5:16 min . I do dis WOD for a second time , for the others was - the first time . Im not sure is 165# a good weight for a girl
..but I suppose it’s not   .

as i dont have a heavy enough ball for wall shots what would be a good sub?

miles - 23 April 2009 01:22 AM

as i dont have a heavy enough ball for wall shots what would be a good sub?

From the main site:

3.4. Substitute for wall-ball throws?

  The “standard” substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can’t (or shouldn’t, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it’s still quite different.
  Better to follow David Heyer’s directions for a homemade medicine ball:

    1. take an old, or cheap, basketball
    2. cut a slit in it
    3. stuff with sand
    4. sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)

  This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.

http://www.crossfit.com/cf-info/faq.html#Substitutions3

Filthy Fifty Modified

50 Box jump, 24 inch box         2:34
50 Jumping pull-ups             2:30
50 DB Swings 35#              2:59
Walking Lunge, 50 steps         2:38
50 Knees to elbows               5:08   YIKES!!
50 Push press, 45 pounds         2:03
50 Back extensions               2:57
50 DB Thrusters 20x20#, 20x15#6:01 Double Yikes !!
50 Pushups                       4:30          
50 Singles Jump Ropes           1:12

32:36

Everything went smooth, decent transitions. The DB thrusters wiped me out and put the hurting on my pushups. Good workout.

TKD02 - 23 April 2009 02:05 AM

miles - 23 April 2009 01:22 AM

as i dont have a heavy enough ball for wall shots what would be a good sub?

From the main site:

3.4. Substitute for wall-ball throws?

  The “standard” substitute for Wall Ball is either dumbbell or barbell thrusters. Since you can’t (or shouldn’t, anyway) actually throw the dumbells in the air, use about twice the specified ball weight (40 lbs or so instead of 20) and do them as explosively as possible . . . but it’s still quite different.
  Better to follow David Heyer’s directions for a homemade medicine ball:

    1. take an old, or cheap, basketball
    2. cut a slit in it
    3. stuff with sand
    4. sew or glue the slit closed (optional), and then tape up with heavy tape (Americans call it duct tape)

  This gives you a perfectly functional 18-22 pound ball (9 or 10 kg) for under $4.

http://www.crossfit.com/cf-info/faq.html#Substitutions3

thanks for that. i’ll use dumbell thrusters instead. making one sounds like quite a good idea too

For time:
50 Box jump, 20 inch box (highest avail.)
50 Jumping pull-ups
50 DB swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 15 pound ball (heaviest ball avail.)
50 Burpees
50 Double unders

31:20

14 sec pr w/ a heavier ball and I still caught cr@p from JJDAX that I could have and should have gone sub 30min.

here’s to next time.

Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

Time = 21:40