Today’s a rest day for me and I’m on travel for the next few, so I’ll be doing BW WODs thru the weekend, but I’ve been looking forward to this one popping up since I started, so I’ll have to come back and catch it next week before the movers come…. Everyone give it your all and have a good one!

Pack:
For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood (used a 16kg dumbell)
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 (subbed in dumbell thrusters instead)
35 Burpees
35 Standard Jump Rope Jumps

28:49

I could have shaved about 4 minutes off of the time by setting up everything beforehand. but at least i know for next time.

Buy in

15 push ups, 35 sit ups, 15 pull ups

filthy fifty “Puppies” mod
20 tuck jumps
20 jumping pull ups
20 kb swing 12kg
20 walking lunges
20 sit ups anchored
20 push press 20 kg/ 45lbs
20 back extensions
20 wall ball
20 burpees
20 jump rope

time: 12.57

cash out

sweat angel and aching legs may be a bit of jump rope…

Hit by car trying to keep up with pack. (At least that is what is felt like.)

For time:
35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 dumbbell swings, 35 pound
Walking Lunge, 35 steps
15 Knees to elbows - first time to perform, failed quickly. (Do you hear something? Is that a car?)
35 Push press, 15 @ 60 pounds, 20 @ 50 pounds - grabbed wrong barbell.
35 Back extensions - tried swiss ball extensions to no avail. Ended up on back extension machine @ 70 pounds.
10 Thrusters, 20 pound dumbbells (Horn blasting, tires squealing or was that me?)
15 Burpees - may have done 20 not sure.
62 Standard Jump Rope Jumps - jumped till I couldn’t.

Time = 45:00 - actually 44:59:58

Breathing/endurance =  Achilles heel

All in all great fun!

Filthy fifty is a nasty nasty filthy workout. As much as I wanted to try the big dog version I went ahead and scaled back to pack level (filthy 35).. Holy jesus am I glad I did. I tried knees to elbows, made it through 5, then went ahead and finished with situps. I had a decent time till i got to burpees. First time doing burpees. Now i know why I always see things about how people hate burpees. Because they suck. Towards the end of my 35, round 20 or so, I had to break them up into 3’s and 4’s. But I completed them all and that’s all that matters.

My time was 18:00 even.

PLEASE make tomorrow a rest day.
30/m/73/185

Tomorrow isn’t a rest day. but take one if you’re ready for one. No harm in resting extra.

I was really enjoying the buy in/cash outs. Was there a decision made to not provide them anymore? It was a welcome change from the CrossFit warmup, which had become a bit routine to me.

Going to have to scale this to a 15 minute level so I can get it in during lunch…. unless I do it at 9pm…

Deadlift 1-1-1-1-1-1-1 reps

185
205
225
235
245
250
260(PR!!!)

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

20:24 -

Metric - 22 April 2009 10:06 PM

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.

Thanks! Sorry but one more question. What are ab-mat situps defined as? I couldn’t find any explanation are them. Do they require sitting all the way up? The FAQ said for sit-ups I can just do what I prefer so would I just do that? Thanks again.

For time:
50 Box jump, 24 inch box (22 inch box)
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (35lb dumbell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (All I had was a 12lb ball)
50 Burpees
50 Double unders

Time = 47:47

Day 11. I have been sore everyday since I started CrossFit. I am sure tomorrow will be no different. The Filthy Fifty Workout was brutal.

WOD: The Filthy Fifty

Thursday 090423

WOD 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

Did Pack:

35 Box jump, 18-20 inch box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood(=36#‘s) - USED 35# DUMBELL
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups - NO AB-MAT. MADE SURE SHOULDER AND HEAD TOUCHED GROUND.
35 Push press, 45 pounds
35 Back extensions
35 Wall ball shots, 14-20 pound ball - DIDN’T HAVE THAT HEAVY OF BALL HEAVIEST HAD WAS 10#.
35 Burpees
35 Standard Jump Rope Jumps

Compare to 081219.

Time: 41 minutes

I too miss the cash in and cash out. That was really fun. I hope to see it resurface.

I am really looking forward to filthy fifty (in a sadistic sort of way   ). This will be my Friday workout, and it will be called, “the filthy thirty.”

I’ve been crossfitting for a few weeks and already have increased my grappling and punching stamina at least three-fold. I’ve been wanting to do a WOD that would give me a good test of where I am at and let me push further; this is just the ticket. Thanks!

Warm-up
2 x 5 min. rounds on the heavy bag (light and easy with a few heavy blitzes)
10 pushups
10 sit-ups
10 squats
10 assisted ring pull-ups

Last night’s WOD
deadlift 1-1-1-1-1

5 sets x 8 reps @ 135 lb dead lift

Felt great, could have doubled the weight at those reps easily.

Foam rolled and stretched after

50 Box jump, 22 inch box 2:50
50 Jumping pull-ups 1:05
50 Dumbbell swings, 35#s 1:40
Walking Lunge, 50 steps 2:00
50 Knees to elbows 3:25
50 Push press, 45 pounds 1:05
50 Back extensions 1:40
50 Wall ball shots, 12 pound ball 2:05
50 Burpees 6:25
50 Double unders 7:49 (new skill could only do few at a time, killed my overall time)

total time 32:04

gluhar4ence - 23 April 2009 12:47 AM

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   .

Actually it’s pretty respectable.  Prescribed weight for ladies that WOD at the Games in 2008 was 185#, so 165# is pretty close.
Nice time.

Pack:
For time:
35 Box jump, 12 inch Box
35 Jumping pull-ups
35 Kettlebell swings, 1 pood (sub: 35# DB Swings)
Walking Lunge, 35 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Knees to Elbows
35 Back extensions
35 Wall ball shots, 10#
35 Burpees
35 Standard Jump Rope Jumps

Did this wod at 6:40 AM, so when I was copying the scaling down I didn’t see that there was NO knees to elbows for pack (because my eyes were still adjusting to the light), so me and my friend did the Ab-mat Sit-ups and the Knees to Elbows

19:50