Achieved: The Filthy Fifty

Hey there!  Hope your Wednesday has been fantabulous.  I have been on the go since 8:00 this morning and am currently looking forward a long afternoon nap so I will make this snappy.

This morning I woke up to head to a committee meeting for school.  It was supposed to begin at 8:00 and end at 10:00 so I signed up for Tristan’s 11:00am Crossfit class.  Problem was that the meeting ran a little late, which made me run a lotta late (for me) in getting home and changing and finally getting to Crossfit.  I stress if I can’t get places ridiculously and unecessarily early.  I did not enjoy showing up for class with two minutes to spare (and still being the first one there), but I am sure glad I made it!

Today’s Workout of the Day (WOD) was an endurance one called “The Filthy Fifty”.  It is bascially 10 different exercises that you do for 50 reps.  Easy?  Not so much!  It is expected to take between 20 and 40 minutes so there was not strength portion to today’s class, we got right into it.

The Filthy Fifty looks like this:

  • 50 box jumps
  • 50 jumping pull ups
  • 50 kettle bell swings (12kg)
  • 50 walking lunges
  • 50 knees to elbows (modified after 20 reps to roll ups on the floor)
  • 50 push press (35lbs)
  • 50 back extensions
  • 50 wall ball shots (14kg)
  • 50 burpees (yes, 50 after all the stuff above)
  • 50 double unders  150 jump rope singles

My game plan was to go slow and steady and to keep moving as much as possible.  I broke the reps into groups of 10 (or 5 when I felt really tired) and allowed for a small break between these mini-rep groups.  This strategy worked well most of the time with the exceptions of burpees.  Burpees are a whole different beast because they use so much darn energy!  I did 1 rep counts and tried to just. keep. doing. them. until I reached 50.

There are two things I really need to work on: knees to elbows and double unders.

  • Knees to Elbows:  These take FOREVER and it is part of the reason I get discouraged and move to a modification.  THe other reason is that my palms sweat so much that I was slipping off the bar after every single rep (even after using the grip gel).  Annoying.  Tristan told me the key to “getting” these is to get down my kipping.  GOAL: Learn how to kip.
  • Double Unders: I just have no idea what to do for these.  Do I jump higher?  Swing the rope faster?  Both?  EIther way I don’t do anything fast so I fear I will never get them- and with a triple times the rep penalty these are going to hurt my times until I get them right.

I finished, with the modifications listed above, in 36:07.  Not a second too soon.  It was a tough workout!

After Crossfit I munched on a Clif bar while I made my way to my school to catch up with some people I needed to talk to. I am sure they appreciated that I was still in my damp workout clothes with sweat holding my hair in place. You’re welcome friends 🙂 I didn’t really get anything done in my classroom, but Im not worried.  I work best under pressure.

Did I mention my first day of school is Monday?  As in next Monday, August 29th?  Gah!

Jack made my day when he suggested we have a Pizza Wednesday. Don’t worry, we still do Pizza Monday and last week Pizza Sunday too!

At Regina’s I started with a garden salad (peppercorn dressing on the side).

And a his and hers pizza: Half cheese (hers), half pepperoni (his).

I had two pieces and was full to the brim. Now I am in a pizza induced food coma and have images of me face planting on the couch for a few.

What’s your “arrival” style? 15 minutes early? Fashionably late? Do people being late (or early) annoy you or do you just go with the flow?

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Filthy 50

I have been having some blog technical difficulites the past couple of days.  I hope everything will be smooth sailing from here on out.  Let’s catch up, shall we? 😉

Monday night during CrossFit our WOD was called the “Filthy 50”.

Since they post the WOD on their Facebook page the night before, I had plenty of time to stress about if I could actually survive the class.

I did survive if you are wondering…..

Before CrossFit I stopped into my old stomping grounds, Boston Sports Club, to finally cancel my monthly memebership.  BSC was a great gym with lots of classes and amenities that made it worth the money I paid to go there.  I have been debating if I should or should cancel for a couple months now, but seeing that I was keeping it solely for acces to a treadmill to run in inclement weather is just not the best idea.  I was expecting a little more of a fight from the manager, but he simply just canceled my account.

I munched on an almond cherry Clif bar for an afternoon snack.

I had ever tried this flavor before.  It was sweeter than the other I have tried.  It was..very…cherry!?  Good!

Eating a Clif bar about an hour before class has really sustains me through my workout.  Eating too much or too close (like I did last week before the Kettlebell Class) does not make my stomach feel good.

Moving on.

Filthy 50:

  • 50 box jumps (20 inch box)
  • 50 jumping pull ups
  • 50 KB swings (I think I used 12lb?)
  • 50 walking lunges
  • 50 knees to elbows (these were torture..something I need to work on for sure)
  • 50 push press (35lb bar)
  • 50 back extensions
  • 50 wall ball shots (10lb ball)
  • 50 burpees (I did all 50!)
  • 50 double unders (these are hard..i did like no real double unders though i tried!  Did like 100 singles instead)

Done in 36:15.

It was a benchmark workout we recorded on our cards so we can see our growth next time.  I definitely have some improvements I’d like to see by then:

  1. Box Jumps: I am just getting the hang of hitting the top of the box with straight-ish knees and jumping right back down, as opposed to stepping down.  By next time I’d like to be doing these faster.
  2. Knees to Elbows:  Right now I do not have the shoulder strength to hold myself in the low pull up position, this means when I am trying to hold myself to bring my knees to my elbows it feels like my arms are being pulled out of their sockets.  Not a good feeling!  By the next time I’d like to be able to get the kipping down and strength built to do more than 3 at a time.  These things are torture right now!
  3. Double Unders:  The movement is supposed to be faster in the wrist, not higher in the jump.  A double under is when the rope passes under your feet twice before they hit the ground. Not. Easy.

Throughout the workout John, the instructor, was helping everyone out.  He saw me using that negative motion I was using in my pull ups a few weeks ago during my push press.  Bascially, you are supposed to move up and down in one fluid motion.  I am stopping at the top and controlling the bar all the way down.  It works different muscles and make myself tired more quickly.  After I made a conscience effort to NOT control the negative motion I was able to “breeze” through the 50 reps.

Last night I headed to Crossfit bootcamp and made some pretty amazing homemade pizzas.  The key to my success was a bottle of wine 😉

Stay tuned,

~L