Sunday 090719

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 090423.

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.

Dudes, this is one of the only times you will see jumping pull ups in a scaled WOD.  Have at it.

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

Garddawg - 18 July 2009 05:31 PM

Dudes, this is one of the only times you will see jumping pull ups in a scaled WOD.  Have at it.

There it is from the big man.

What are Ab-mat sit-ups?

Cadiman - 18 July 2009 05:51 PM

What are Ab-mat sit-ups?

http://www.crossfitbrandx.com/index.php/forums/viewthread/7441/

There’s a video at the link.

I actually prefer ktes . . . .

I am so pumped about this WOD coming back around. This is one of my faves in a sadistic sort of way. I think it was my first foray into Pack scaling and is a benchmark workout for me.

On the jumping pull-ups. Should we decend like the end of a kipping pull up, or should we accentuate the negative (2-3 second. down or so)?

Drop, don’t accentuate the negative.

TexasPatrick - 18 July 2009 06:10 PM

Cadiman - 18 July 2009 05:51 PM

What are Ab-mat sit-ups?

http://www.crossfitbrandx.com/index.php/forums/viewthread/7441/

There’s a video at the link.

I actually prefer ktes . . . .

the video I’ve seen of the Filthy 50 actually had them doing ktes…that’s the route I’m taking.

FooteSoldier - 18 July 2009 08:30 PM

TexasPatrick - 18 July 2009 06:10 PM

Cadiman - 18 July 2009 05:51 PM

What are Ab-mat sit-ups?

http://www.crossfitbrandx.com/index.php/forums/viewthread/7441/

There’s a video at the link.

I actually prefer ktes . . . .

the video I’ve seen of the Filthy 50 actually had them doing ktes…that’s the route I’m taking.

Yeah, GD scales down from KTEs on all the scales but big dog, but I don’t see why if you can do a kte you couldn’t scale back up on the pack scaling (the terrible 35).  I’ve done it that way before.

TexasPatrick - 18 July 2009 09:18 PM

FooteSoldier - 18 July 2009 08:30 PM

TexasPatrick - 18 July 2009 06:10 PM

Cadiman - 18 July 2009 05:51 PM

What are Ab-mat sit-ups?

http://www.crossfitbrandx.com/index.php/forums/viewthread/7441/

There’s a video at the link.

I actually prefer ktes . . . .

the video I’ve seen of the Filthy 50 actually had them doing ktes…that’s the route I’m taking.

Yeah, GD scales down from KTEs on all the scales but big dog, but I don’t see why if you can do a kte you couldn’t scale back up on the pack scaling (the terrible 35).  I’ve done it that way before.

Yeah I did pack load last time with k2e and dbl unders(subbed tuck jumps). Wanted to be as close to the big dawgs as possible.

“Filthy 50”
slightly modified

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 12 kg
Walking Lunge, 50 steps
50 Ab-mat sit-ups
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 6 kg ball
50 Burpees
50 Double unders

Time: 37.47.

This was my first attempt at the full 50, what really surprised me in a positive way were my double unders. I am happy with my result today!

Traveling CFer, part three:

CF Flagstaff Saturday Team WOD
Annie Are You OK?

21-15-9 reps of
row (cal)
DB cleans (20lbs)
box jumps (18” box)
KB Swings (21@1 pood, 15 & 9 @ 12kg)
burpees
wall ball (12# sand ball)

everybody on your team must finish their station before rotating to the next.

36’34”

Notes: oh…my…god,

stuff gets a LOT harder at 7000 feet. I was gassed by the end of this, and my recovery took forever. I chowed down on a paleo kit and some fruit after i caught my breath, but jesus…i got worried there!

super fun though! lisa ray’s great. wish i had time to talk to her more, but my mom and i had a 13 hr drive to OK City. (sorry TP, I can’t visit this trip!)

I know this will sound like perhaps the most “how do I go as far as to do make anyone else?” question on here today, but is there a substitute for box jumps?  Both I and my apartment complex’s gym lack a box.  Before anyone gets any ideas, the stairs in this building are extremely narrow.

Suggestions?

dmullen86 - 19 July 2009 02:22 AM

I know this will sound like perhaps the most “how do I go as far as to do make anyone else?” question on here today, but is there a substitute for box jumps?  Both I and my apartment complex’s gym lack a box.  Before anyone gets any ideas, the stairs in this building are extremely narrow.

Suggestions?

First thing that i can suggest is tuck jumps thats my sub anyhow…..

50 Stwp Ups 20”
50 Jumping Pull Ups
50 KB Swings 16kg
50 Walking Lunges
50 Ab Mat Sit Ups
50 Push Press 20kg
50 Back Extensions
50 Thrusters 14.5 kg
50 burpees
50 jump Rope

38:48

Ouch, Ouch, Ouch…. My Burpees were terrible and had to use my knees for support as my shoulders are shot to F***!!!!!

Buy in

15 push ups, 30 sit ups, 15 pulls ups

Flithy 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 : 11.36

1.21 mins faster than last time burpees were awfull after first 10… when i can whizz thorugh this in under 10 mins then I will move to pack… weak points burpees and lunges and conditioning.. which is getting better recovery a lot quicker which is a plus… 

Buy Out

200 Single jump rope