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Posts Tagged ‘FilthyFifty

8:30 AM

Workout

Filthier Fifty

(an adaptation of the CF Filthy Fifty for the upstairs work gym)
50 Box jump, 20 inch bench
50 Sumo Deadlift Highpull @ 20kg
50 Kettlebell swings @ 28kg
50 Walking Lunge steps
50 Leg lifts (reverse crunches)
50 Push press @ 20kg
50 Back extensions
50 Thrusters @ 20kg
50 Burpees
50 Double unders

Time: 0:29:41

Last time: 28:39

 

Notes

Leg lifts are much more bearable than the Rx’d knees to elbows, but by the time you get to the thrusters your hips just don’t have the snap that they should, what with the heavy swings (done Russian style), back extensions and leg lifts. But you power through ok with breathing almost out of control. Then it’s burpees. I always intend to hit the burpees hard, but if the hips were lackluster before the thrusters they’re now fried. On top of that I’m riding the verge of failure with shoulders on fire from the push-pressing and thrusting. Burpees came in one set of five and twos and threes thereafter. Mark Adam’s came through the gym at this stage, saw me and asked “Do I need to call an ambulance?” I didn’t have the breath to reply. The DUs feel like they’re going to be impossible when all you want to do is double up and put your hands on your knees but they weren’t really hard: 25-20-5.

 

Food

  • 3 eggs, olive oil, almonds, apple
  • Coffee
  • Big chicken / waldorf / mixed veggie + avocado salad from the Truck Stop
  • Coffee
  • Small piece of chocolate cake
  • Almonds, carrot, sardines
  • 3 chicken drumsticks + salad w/olive oil
  • Small piece of a blueberry scone
  • Peach, almonds
  • Tea

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“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups (rings)
50 Kettlebell swings, 16 kg
50 steps: Walking Lunge
40 Knees to elbows (rings) (Rx: 50 on bar)
50 Push press, 20 kg
50 Back extensions (sub: Good Mornings 16 kg)
50 Thrusters @ 30 kg (Rx: Wall ball @ 11 kg
50 Burpees
50 Double-unders

 
Time: 0:34:00.3

Notes
Eight minutes flat going into the K2Es, and then it was like wading through treacle. They suck even harder than usual on the rings. Thrusters felt really heavy and came in sets of five and six but given the ring K2E issue I’m not too disappointed with that time.

Food

  • Oats w/WPI, pear, 1/2 tsp almond butter [5/4/2]
  • Coffee
  • Pumpkins + chicken soup w olive oil [3/4/4]
  • Macchiato, 1/2 gingerbread muffin [0/3/1]?
  • Sardines, apple, almonds [2/2/3]
  • Meat pie w veggies + olive oil [3/3/4]

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SATURDAY 080920
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16 kg
50 steps: Walking Lunge
50 Knees to elbows
50 Push press, 20 kg
50 Back extensions (sub: Good Mornings 20 kg)
50 Wall ball shots, 11 kg ball
50 Burpees
50 Double-unders

Time:

0:31:16.2 PB!
Old PB: 32:14

 

So…
Lost some time looking for where I’d put the KB, which I’d moved earlier to make it easier to find/grab. First time doing this without interruption, sub-optimal subs or injury. Had to do step-ups in lieu of box jumps due to there not being anything sturdy enough to jump on. Proper jumping pull-ups and as legit as I could make them K2E. The burppees sucked, K2E were very slow and DUs were a mess of post-burpee shoulder burn and spastic co-ordination. Sub-30 is within reach.

Food

  • Oats w pear, almonds, protein [5]
  • Tea
  • Chicken salad w mustard mayo [~3]
  • Coffee
  • Tuna, apple, almonds [2]
  • Curried Chicken on Moroccan-spiced grilled vegetables and brown rice [4]
  • Tea
  • Cottage cheese, banana, almonds [2]

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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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Filthy Fifty

Exercise Sets/Reps/Dist Weight/Time
Box Jump 50 reps 0 kg
Jumping Pull-up 50 reps 0 kg
Swings 50 reps 16 kg
Walking Lunge 50 steps 0 kg
Knees to Elbows 24 reps (Rx: 50) 0 kg
Push Press 50 reps 20 kg
Good Mornings 50 reps 20 kg
Wall Ball 50 reps 11.5 kg
Burpees 50 reps 0 kg
Double Unders 50 reps 0 kg
Time:

0:32:14

 

So…
Fee got called in to work right before the K2Es, so I stopped the clock and came back to them a little colder than I should have. Managed on number 24 something painful tweaked in my right hip and I decided to be sensible and let the rest of them slide. I lost a bit of time dismantling my ‘box’ (stacked puzzle mat and plates) to make matting for the burpees. The burpees were tough and I dropped the push-up from all but the first 10 and the last 5. Tsk tsk tsk. By the way, it was 33° today.

Food

  • 5 block breakfast: Muesli, nuts, grapes, cottage cheese
  • 5 block lunch: Two avocado, tuna, spinach and tomato wraps
  • Nuts and grapes
  • Salad, ham and avocado

August 2017
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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: 24:00

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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