Filthy Fifty

Hit this WOD on a whim Sunday night. Husband has a weird issue going on with his shin, so I took him over to the "satellite" gym to use the rower for his running substitute. He's addicted to running, so complete rest is not an option for him.

Filthy Fifty was on the board for Friday, and some other peeps had come in and done it on Sunday. So we modified it for him, and I did it "regular".

Filthy Fifty
50 box jumps (20'')
50 jumping pullups
50 kettlebell swings (1/2 pood - 16kg)
50 walking lunge steps
50 knees to elbows
50 push press (35#)
50 back extensions (did supermans, no GHD for me yet)
50 wall ball shots (14#)
50 burpees
50 double unders

Results: 45:29 (includes a potty break during DUs :-p)

This WOD and I just do not get along. Especially the part where I'm supposed to do 50 K2Es. I think I spent about 15 minutes doing K2Es, and 30 minutes doing everything else. Seriously.

Low points:
 - K2Es were not only agonizingly slow with small sets of 2s, 3s and 4s, but there weren't even close to Rx with my knees touching triceps most of the time; I have a lot practice to get "Rx" on this WOD...
 - Back extensions -- still afraid of getting on the GHD for fear of triggering renewed back/hip pain...

High points:
 - 50 unbroken kb swings
 - 25-15-10 wall balls; this is an epic improvement for me on those
 - push press felt light, wish I had gone for unbroken
 - double unders -- every minute of practice I did to get these is worth it when I breeze through them in a wod

Filthy Fifty - the rematch

So, back in October, during a trip up north to visit family, I DNF'd on Filthy Fifty at CrossFit KoP.

The posted WOD for 3/14 is again Filthy Fifty, with a reminder link to compare back to October.

In a wonderful turn of events, the WOD my box schedule for today was Filthy Fifty, so I was able to finally make an attempt to finish this WOD and get a baseline time.

It turned out pretty ugly. But I got it done.

I probably wouldn't have felt so beat down if I hadn't attended a 1 hour swimming class just prior to doing this WOD. And also if it wasn't my first time back in the pool in about 6-7 months.

Oh well, that's definitely a "varied stimulus" that should produce some bad ass adaptations! :-D (Yes, I have been studying my CrossFit manual for the cert this weekend.)

"Filthy Fifty"

50 reps of each movement, for time:
Box jump, 24 inch box
Jumping pull-ups
Kettlebell swings (24kg/16)
Walking Lunges (50 total steps)
Knees to elbows
Push press, (45lbs/25)
GHD Back extensions
Wall ball shots (20/14)
Burpees
Double unders

Results:  41:25, Rx'd

I definitely dawdled a good bit during this WOD. Probably enough to take off 5 minutes. I was feeling decidedly beat down and wussy.

In bullets:

• Box jumps: It felt good to jump the 24'' box -- seems like all I've been doing lately is the 20''. I like the big one better. 
• Jumping pullups: felt weird! I haven't done one of those in a very long time. 
• KB swings: 2 sets of 25. Cake.
• Lunges: Could've been a lot faster, and in larger sets. 
• Knees to elbows: Done in sets of 5. I'm still using a good bit of kipping at the bottom to get my knees up. But I do try to engage the shoulders and get my back parallel to the ground when I get to the top. These really hurt my hands!
• Push press: Sets of 25, 15, 10. 25# felt super light after the 55# for Fight Gone Bad.
• Back ext: Started with 25 straight, not sure of the rest of the breakdown. Felt fine doing them, but OWWWWWW, my back was one big ass spasm when I was finished. I could barely climb off the GHD.
• Burpees: When I got in my groove, I was pumping these out. Tried to do sets of 10. The last 10 were really brutal... I actually took some pointers from that video of the Guvernator at the CF Games Ohio Sectionals, where he's watching a deadlift-burpee WOD. The girl doing burpees in that video had a great technique.
• Double unders: THANK GOD I can do these now. Got the first 40 in sets of 10-ish. Last 10 were ridiculous. My shoe came untied and that laces were getting caught in my jump rope, so I just ripped it off so I could do the last one. That got a laugh out of my spectators. My anger amuses them. :-p

Final thought of the recap -- tired. I am beat. Gotta hit the rack early tonight, because tomorrow at 8:30am we're doing the main site WOD from a few days ago. Gotta love 10 rounds of anything. :-p

Filthy Fifty - DNF

*wham*

That was the sound of me hitting the floor during my workout yesterday, in the midst of a set of 50 walking lunges.

The coach took one look at me, and made me lay down on the ground with a cold bottle of water behind my neck. It seems my crappy diet (and resulting digestive mayhem) had come back to bite me in the butt -- I was definitely dehydrated. Instead of being bright pink, my face was pale. And I could feel my heart beating way too hard. Yuck.

I started back up at a slower pace after my rest, but unfortunately I had quite a bit of the WOD left to complete, and I ended up not finishing. But it's all good. I'm still glad that I made the effort to go to the gym on my way out of town. It's going to be a challenge to get any workouts in while I'm visiting my parents this weekend.

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WOD: Filthy Fifty

• 50 Box jump, 25/21 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 1 pood/1/2pood
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45/35 pounds
• 50 Back extensions
• 50 Wall ball shots, 20/14 pound ball
• 50 Burpees
• 50 Double unders

Results: DNF

In other words -- Did Not Finish. Specifically, I stopped at about 35 wall balls, and the clock was pretty close to 40 minutes. Still a good workout, my legs (and especially calves) are sore today.

My setup: 21 inch box, 35lb KB, 35lb for push press, 14lb med ball

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They posted a pic of me on the CFKoP site, and it's totally unflattering. But I have so few CF pics of myself that I'm posting it any way. :)