OK GO!

Filthier Fifty

Posted on: Thursday July 24, 2008

W
M
G

Making up for Sunday 080720
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
sub: Sumo Deadlift Highpull 20kg
50 Kettlebell swings, 24kg
sub: 28kg
Walking Lunge, 50 steps
50 Knees to elbows
sub: leg lifts
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
sub: Thrusters 20kg
50 Burpees
scale: no pushups
50 Double unders

Exercise Sets/Reps/Dist Weight/Time
Box Jump 50 reps 0 kg
Sumo deadlift high pull 50 reps 20 kg
KB Swings 50 reps 28 kg
Walking Lunge 50 steps 0 kg
Leg Lifts 50 reps 0 kg
Push Press 50 reps 20 kg
Back Extensions 50 reps 0 kg
Thrusters 50 reps 20 kg
Burpees (no pushup) 50 reps 0 kg
Double Unders 50 reps 0 kg
Time:

0:31:44

 

So…
Holy crap that was hard. The swings were pretty heavy, but solid until some degradation of from in about the last 10 or so. Back extensions really smoked my hamstrings and then the trusters were just … yeah. They came in tens. I walked over to see what’s next and groaned aloud when I saw ‘Burpees’. Jim laughed, and encouraged me as I did them 5 at a time, no pushup after the first five and gasping on hands and knees in between. Totally gassed. Double unders were a mess with a too-short rope. Too much rest between stations but all in all a really great workout.

Food

  • Oats w apple, protein, nuts
  • Coffee
  • Tuna, sardines, pear, nuts
  • Spaghetti bolognaise
  • Apple and cheese
  • Tea
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July 2008
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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:05 (Feb 17)

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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