We are starting a 12 week challenge. Here is how it works. We will be doing the “Filthy 50″. You will establish your current time. Every Friday for the next 10 weeks we will be taking one exercise and perform it 50 times on the clock. On the 12th Friday we will be doing the “Filthy 50″ again to see if there is any improvement. You will need a separate page in your journal for challenges. Record your current time, the 10 individual rounds and your final time.
“Filthy 50″
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
The key to good mechanics. See your olympic lifts frame by frame. Break old running habits with a 45 minute video analysis session.
5. March 2010 at 8:28 am
Filthy 50: 30:44
Wow…what a tough week for me. I think I’m officialy recovered from taking 9 days off from Crossfit…last time I do that!
5. March 2010 at 8:49 am
Filthy Fifty: 37:42.
Started at K2E, was at 35 Jumping Pullups at 30 min.
5. March 2010 at 9:39 am
WOD -modified w/250 single unders
finished 9 out of 10 rounds and 11 of 50 box jumps of last round
at 30:00 mark
a lot easier than I thought–the only thing that killed me was
burpees — probably spent 7 minutes on that round alone. Only
other tough round was knees to elbows.
5. March 2010 at 9:49 am
Man, I’m tired! Lots of fun this morning…35 time limit…hit my 36th double under. Burpees continue to haunt me…
5. March 2010 at 10:44 am
Started at the top and finished in 29:06.
Dashed out ahead of JP early, then SLUGGED it in the mid section…worried that I wouldn’t catch him…until burpees and double unders. Miracle double unders today.
Pain slowed me…couldn’t believe I took so long on the box jumps…couldn’t believe how many of the blasted movements utilize the calves (oh they still burn from Saturday)!
Nothing left for a muscle up attempt.
Guess I’ll be coming on Friday mornings for the next 11 weeks… ;O)
Paging Ben Rotker…paging Ben Rotker…Ben Rotker please report to the 6 AM…
5. March 2010 at 10:45 am
What a delightful idea – I enjoy the 50. Today I was planning to do everything rxed for the first time – started with Burpees – felt great and moved to DLs and got either a cramp or pull in my right calf that felt like I was shot. I tried to power through a few of the movements (press, KB swings, KTE), but I could barely walk. Icing, icing, icing.
5. March 2010 at 11:14 am
hi!
5. March 2010 at 11:27 am
Hi M$!
5. March 2010 at 11:41 am
What a week Barbara and filthy 50!!!! WOW!!! I feel like an elite athlete:)
I had lunch with friends on WEdnesday and told them about “barbara” and the response was “I just don’t understand why you would do that to yourself” – LOL
anyhow today totally rocked for me. I have never done the fifty before. I have always done 30 or 40…but I did it today 40:38
Burpees on my knees and I think my k2e are more like knees to chest. So next time my time may be longer becuase I want to work on the k2e.
Looking forward to these fridays.
Some guy got 21 minutes at the 6 am today….WTH?! That is awesome.
Way to go everyone.
Hope you feel better Gordon!
Have a great weekend. PLanning to do some trail running at appleton farms! Can’t wait
5. March 2010 at 12:33 pm
Apparently the Ben Rotker, “GOIN PRIMAL!” program requires excess amounts of sleep.
5. March 2010 at 2:25 pm
keep it up Cas
5. March 2010 at 2:49 pm
yeah Jen I know that guy. He cheats more than me. And thats saying something because I cut corners wherever I can.
5. March 2010 at 4:43 pm
This is a great idea. It’s like a 12 week science experiment. Too bad I can’t make every Friday, but I can’t wait to see everyone’s numbers at the end.