thank you

it doesnt get any better than this.

Hey Sevan, are those muscles on your arms?

Payback on the filthy fifty. Last time I was hungover.

Flilthlee flifiltee!! Yeeahups!

I just decided to stay home tonight.

oh bother......

What ever happened to the virtual shoveling w.o.?

I just threw up in my mouth a little bit...

I asked, I received. Thank you, Coach!

Can't wait to hit this on Monday.

DD

YES!

I know we're supposed to pray on Sunday, but this might send us straight to Him.
By the way, what does 1 pood = in dumbbell weight?
Thanks!

this is going to suck....

Damm man I feel so...bad.Haven't workedout since Wednesday,so I'm thinkin' about doin both friday and sunday's WOD back 2 back. I'll let let ya know how I make out.

Exeter crossfit, is going to tear this filthy mother up. uh oh.

oh crap. I knew I shouldn't have looked before i went to bed.

#10 ~35 lbs.

Dear God in heaven.

Just to put a name to a face. That's me being used to demonstate the push press. Due to Annie's hand in front of my face, I was trying my best not to hit myself in the chin for the 3rd time. David

Uh oh, I wonder what fun conversations Part II of the interview will bring!?

God D-..... bless America, I hate knees-to-elbows. That's gotta be the worst part of this. Then again, I love it when it sucks.

I heard Dan Gable say the key to his success was imagination. Continuing on the theme of the power of imagination and visualization, I give you Inspirational video find #2:
http://www.flocasts.org/flowrestling/speakers.php?sid=156&vid=4278

Steve Liberati, Was looking for your contact info and happened upon your website. Kudos to you brother! A man trying to make a difference.

It's worth a look if anyone else hasn't seen it:
http://stevesclub.typepad.com

Okay, no more posts until after my workout tomorrow.

holy mother of....

this is gonna take me 50 YEARS!

I have been doing Crossfit for about 4 months now and "ghosting" in the post community. I wasn't going to post until I did my first muscle-up or 10 pull-ups in a row, but I think it's going to be a while and I have too much to say. First of all my husband is a firefighter and he and his crew do crossfit and I have been hooked since I watched "Nasty girls" with him.
AllisonNYC- you are so funny. I look for your posts all the time. Great interview.
Hari- your posts always make me laugh.
Spiderchick- I have been making excuses not to start the Zone diet but after reading your motivational post a week ago and then seeing how great you look I have started and looking forward to getting stronger. Thanks.
I am so mad because I am sick today and I love the Filthy Fifty. I'll have to catch up in a couple of days.
Just wanted to say Hi to everyone and I'm looking forward to posting more often.
Also- to all you girls out there. How long did it take you all to be able to get the kipping down and do several pull-ups in a row? Did you use the pull up machines, negatives, or jumping pull ups to begin with?
Thanks all!

Sweet! My first Crossfit workout was the filthy 50 with my husband~ thought I was going to die the whole 32 something minutes of it! I realize now after crossfitting for 3 months what a great time that was for a first go. Cant wait to see how much I have improved~ bring it on!

Hahahaha

Bring it!

hmmmm, dare I try this with a torn ACL

Well as the doc said, there's nothing left to mess up...surgeries in a week anyway

3-2-1 Go!

It's mind over matter.
If you don't mind (pukie) it don't matter.
Looking forward to seeing breakfast at noon.

oh I actually did this yesterday instead of Fran!

43:57 with shorter box (20 i think) and 14# ball.. otherwise as rx'd

have fun all this is a fun un

f/25/104

Michael-
finished in: 22:37
previous PR - 19:55. I Think I'm spent from yesterday's Powerlifting Competition.

My 1st GiTMO MWR Soccer Game was tonight. I got on a team of all Jamaicans. We Played against another all Jamaican team. I was the only white boy out on the field tonight. I came in at the half after our goalie was carried off to the ER and a fight in the first half and two red cards left both teams short one player. They put me in center mid field and I played the whole 2nd half. I got tired towards the end and wanted a sub but they wouldn't let me come out. And I'm pretty sure i was being talked to and talked about alot but i couldn't hardly understand a single word anybody said the whole night. Haha. This is gonna take some getting used to. BTW, we won 1-0.

Oh crap. Who was saying we were due for the filty 50's? I'm due for a rest day tomorrow, so I may have to double up on Monday for this one.

Calling all Ranger or SF qualified Army Crossfitters, I'm a 38 year old doc that has been doing Crossfit for the last 6-8 weeks. I am already feeling the benefits. I have a hernia that is being repaired this week- when I recover in a few weeks, I will be hitting Crossfit hard. Why? Because after almost 22 years of doing "playing army" as my wife calls it, I've decided to give Ranger School a try. My question- will the WODS and carrying a 65-75 pound ruck a few times a week be sufficient to prep me for the Ranger Course?

What do you think? What else can I do to prepare?

vr,

Doc T

Does anyone have a sub for Double Unders? The gym I work out at is great and has all sorts of fun toys, tires, kegs etc. but no Jump ropes, and I can't do a double under to save my life.

Hey Freddy,

Carey and I are in Pittsburgh. We had another competition on Thursday. Let Jolie know, the outcome was the same here in Pittsburgh as in Union City. This time I got crushed by a "Jackie".

As Martone would say "Whatever, Lifes GOOD"

Damn

This is gonna hurt

And I was hoping for an easy day... Oh right, that was yesterday...

Good, I've been wanting to PR this for awhile.

I am at the end of a rest week. I shouldn't work out tommorrow but I love the filthy fifty and have been waiting for it. Plus, I am at the fire station tommorrow and I have been working on my double unders. I guess I will start back tommorrow instead of Tuesday.

I will crush my previous time!!

John Wopat-
I just caught up on the poetry day and saw your question about my arm. I strained my left bicep a couple of weeks ago and have been resting it, but I guess not enough since it still is quite weak.
Right now I'll just need to rest some more, because today I fell down some stairs and twisted my left ankle and banged my left knee up again!

Yep, I'm a mess. :-)

Have fun on the Filthy Fifties, bummed I can't play too.

Kate

#22 Gnat

to get more pull-ups you have to do pull-ups. I would use the band, do jumping pull-ups,negaitives and even "reverse rows", I am not sure what they are called, but basically it the opposite of a push-up and you pull yourself up to a bar that is say 3' off the ground and keep your feet on the ground, body straight. check the message board and links, I think they have some good ideas and training programs.

I have always been pretty good at them, especially for a chick and a large one at that (165# + depending on the day)so as a result, I do them a lot.

It obviously takes strength but a lot is also muscle memory so make sure you incorporate it into
your warm-up.

good luck, and don't give up!
3,2,1,.....Go!

Last time I scaled this to 35 and still got destroyed. I breezed through everything up until the wall ball and burpees. I spent more than half of my total 38 minutes on just the wall ball and burpees.

Is it advisable to attempt this with a somewhat tender (and possibly torn) meniscus? I'm going to an orthopedic surgeon on Tuesday, but I'd love to see if I've gotten any better at the 50/35 in the last 2 months.

Thoughts?

Wow, at least the 10K race I'm running tomorrow morning will be the "easy" part of my day.

Goal: Crack 45 min on the 10K and the 50's

3,2,1 GO!!!!

Heh, that giggling fun Allyson_NYC is back, hey she seems pretty motivated and hell...fun to listen to and watch on the screen, lights it up.

This workout looks like something from hades foot locker! I did the Navy PST today and scored...

Swim 500yd (CSS) - 9:16
Pushups (2:00) - 83
Situps (2:00) - 80
Pullups (Deadhang) - 23
1.5 Mile run - 8:20

I have to do Sunday's workout on Monday only because i don't workout on Sunday's just a position i have taken. Monday will hurt a bit.

If anyone knows anything about those "shoes" on the guy squatting between Annie and David/sailorcrew, please let us know. They look like gloves-for-feet.

#22 Gnat - I did 2 pullups in a row for the first time a few weeks ago! I did static hangs (at all 3 positions: top, 90degree elbow, bottom) for 2 sets of each position until I couldn't hold any longer usually at the end of an "easier" workout or at a different time in the day twice weekly. Along w/ that I did something similar to lat pull downs w/ a chin up grip (7-6-5-4-3) pulling all the way to chest, increasing weight w/ each set. I did jumping pullups when workouts called for pullups, but more often lowered the smith machine bar and with feet out in front on floor I did pullups. All of this is described somewhere on crossfit links. Now when pullups are called for in a workout I do do negatives. For warmup I usually do 3 strict pullups, and am now able to use the Grease the Grove method. I don't kip yet b/c I can't do enough strict in a row, although I do kind of jolt my body up to try for another when I am losing strength. When I get 8 in a row I'll try kipping. Hope this helps. Good luck!

#22 Gnat - I did 2 pullups in a row for the first time a few weeks ago! I did static hangs (at all 3 positions: top, 90degree elbow, bottom) for 2 sets of each position until I couldn't hold any longer usually at the end of an "easier" workout or at a different time in the day twice weekly. Along w/ that I did something similar to lat pull downs w/ a chin up grip (7-6-5-4-3) pulling all the way to chest, increasing weight w/ each set. I did jumping pullups when workouts called for pullups, but more often lowered the smith machine bar and with feet out in front on floor I did pullups. All of this is described somewhere on crossfit links. Now when pullups are called for in a workout I do do negatives. For warmup I usually do 3 strict pullups, and am now able to use the Grease the Grove method. I don't kip yet b/c I can't do enough strict in a row, although I do kind of jolt my body up to try for another when I am losing strength. When I get 8 in a row I'll try kipping. Hope this helps. Good luck!

holy mackeral

#22 Gnat:
I'm not a girl, but I would suggest watching the "Eva Teaches Kipping" demo. It's under the exercises and miscellaneous demos section. Sorry, I can't get the link for it for some reason.

I'm convinced after watching that AllisonNYC interview that I need to marry a CF woman when that time comes.

AllisonNYC + booty pants = WHOA!

off week, will resume 19 Nov 07. I am missing some good ones, but I think the rest will allow me to come back stronger and hit it harder. Good luck to everyone!

That was probably one of the first times I've heard Greg speak in an interview, I'd like to hear more from him. I'm glad he wasn't asked any questions regarding Lulu Lemon.

Oh, the website for those shoes by the way is:
www.vibramfivefingers.com

mas #41

I think the strange looking shoes are Vibram Five Fingers. I don't have any knowledge or experience with them, but some folks have raved about them in past posts.

Last night I read the Journal article on the "Crossfit Theoretical Template", considered the last few workouts, and guessed Filthy Fifty was next. Not sure how I feel about being right.....

I freakin love this site! I get more and more hooked everyday, reading more posts, checking out more videos, getting into the proper biomechanics of the deadlift ect. working out harder, cleaning up my diet, and just more focused in general in life. Wow, from a fitness site? Thanks for the video links infidelsix.
All the interviews are awesome.
Allison NYC, thats the brightest smile I've ever seen.
Cant wait to meet some of you in person.

Rock on CrossFit, thanks for raising the bar

not a distraction... at... uh.... i'm sorry, what was the question again?

#41 mas
those are Vibram 5 fingers
getting a pair, maybe in my stocking this year.

Link http://www.vibramfivefingers.com/

Can't wait!:)

Into week 10 of my crossfit addiction! A 'Nasty Girl' in training! Did Michael in 24:46...not quite the 'quickie' I was looking for ..so did a 10k run, 100 walking lunges and 100 extra sit-ups as punishment!....seemed like a good idea at the time...then just saw today's post... Curse-fit! Talk about a love hate relationship!

FANTASTIC interview Allison...Hope to see you at the Seattle Cert!

Filthy Fifty, Excellent

I may have missed it, and I'm sure someone will tell me, but, I have not climbed a rope in a while.

Have Fun, Train Hard,

Billy

That video is so funny. Up here in Canada at the University of Western Ontario, the girls are known for sporting the lululemon pants, and that's quite alright with me. It was interesting to hear Greg A in the interview, and was that a bit of a blush with the complements from Allison? sweeeeet.

dang it! why do they always give the good workouts on days i have no time to do them in! fran-michael-filthy 50, major destruction!

Completed: 47:12, the burpees were the killing part. I was basically falling on the ground toward the end and shoving off the ground. I don't think I got far off the ground on the last twenty.

Love CrossFit from Kandahar, Afghanistan

Allison - wow.
Wow.

Considered trying for an eloquent post, but got nothing.

Thanks for the inspiration - seriously.

Wow.

Allison,

I like your butt.

Sincerely,

Derek

1-Allison is hot.

2-The Filthy Fifties will kill me today.

3-Allison is hot.

That is all.

Is there a posting of anyone doing the filthy fifties? I've looked through the exercises and demos page, but I did not see anything. Thanks...

this is gonna be painful...
anyone know subs for 20# med ball wall shots?
we have a 12# and a 10#.... not nearly enough for right now. and for the KB swings, is it 50 per arm, or 2 handed? thanks....

I love how much this WOD is going to suck.

Thanks for "CF Theoretical Template" yesterday that goes into how the 3 on 1 off cycles work for those days that I am away from a computer, I can still keep going with that template at least, if not the actual WOD's.

I just got to Iraq a couple months ago so I am doing the 3 days on 1 day off instead of M-F. The strength I've gained makes me so more confident to be where I am right now.

After about a year of CF, I am finally doing entire WOD's (but with some substitutions here and there, especially muscle up) Now I am over 30 years old and I am stronger and more powerful then ever (although a bit slower in the Army 2 mile run category, 13:45 instead of 12:45 these days).

Thanks everybody that created CF and keeps this community going for that piece of mind that I will destroy any insurgent that gets within arms reach and that I can go all day with all of my battle rattle on and keep a straight head. I am passing the word around some of the non-spec-ops world about CF.

JP

And how many hits do you think that interview will generate on www.lululemon.com?

35:45 BUT with substitutions and eliminating two events (doing this in my dorm room limits the jumping, so jumping on a stable chair and stepping down worked for box jumps because low impact at the top; subbed hanging rows for jumping pullups; subbed "jug of water" for 1 pood kettlebell (about 1/3 weight), did knees-to-elbows lying on ground, no wall ball shots, no double unders. Still hurts!

Allison you are funny as hell. I could listen to you talk all day. Can we please get like a weekly AllisonNYC interview? Everybody wears those pants, but they never looked so good. Dont listen to the haters, you rock.

help...

Bursitis? how long does it take to go away? I've got it in my elbow, and haven't been able to do anything for weeks, ice? rest? is that all I can do about it?

#30 Andrew W - a good sub for double unders are tuck jumps

My shoulders are still sore from Linda, but this is by far my favorite WOD to perform.. My calves are killing me too so this is going to be fun

Cheers!

geeez that sucked,, just finished
M, 26, 212lbs
49:18.. I hurt bad :(

Did Michael today.
Subbed cycle+chest raise; scaled.

3 rounds for time:
800m cycle
20 chest raise
20 situps
8 min

What do you think is a good sub for back extension? No place to do it in my gym. There is a machine but I hesitate to use it since it's boring and I can't do it safely with speed.

alternate caption for this photo:

"Talk to the hand..."

Finally, a WOD for my homemade medicine ball. I'm not sure I'll appreciate it so much after the first 7 rounds.

Now, who was it asking for this WOD yesterday? I might need to track you down and have a talk with you later today.

XFit FOB Warhorse. I had to crap the whole time (God bless Iraqi chai) and not a free port o' potty in sight. Knees to elbows were no help. I hate burpees...23:38 No cheating Warbrick!

Sunday musings ('cause I got to my computer before Lynne)...

Day behind; "Michael" later today.

1) The very first time the "Filthy Fifty" came up there was a fun conversation on the comments about what the name of the WOD should be. One of the offerings was "Chuck Norris", after which came all of the Chuck Norris jokes. How can you not love a place that suffers a WO like that and then launches into such a silly thing?

2) "The Heir" comes home for the first time from college tomorrow. Our house will feel much more full even though it's only one more body. Amazing how much "space" that first child takes up in a home; I can't wait.

3) The Purity of Sport. I've been privileged these last two weeks to be re-exposed to my beloved sport, football, in its pure form. Football, any team sport really, is joy mixed with sorrow mixed with tradition mixed with many of life's lessons on a daily basis, all brought to you by someone you call "Coach". The junior high team I once coached won the league championship in triple overtime against a team to which it lost in the regular season. I bumped into the head coach at a restaurant a week later and he still glowed from the effort his boys made. I saw the son of a close friend win a sectional playoff game on Friday 12-7 in the freezing cold, playing the whole game in short sleeves and without gloves. 2 or 3 D1 candidates, a couple of D3, and every other senior retiring from the sport at the end of the season. And last weekend I was present in Williamstown (along with ESPN GameDay) for the Williams victory over Amherst. 100% of the seniors on both teams played their last football game that day, each of them having paid some $45,000/yr. for the privilege of doing so.

These football players play the game for the purest of reasons--because it's fun. It's fun and they get to do it as part of a team. Nobody gets paid, especially not the players, at least not with money. It's about the game. It's about setting and meeting goals. It's about learning to be a teamate, how to depend on someone else and how to come through when someone else is depending on you. It's about pushing through discomfort and seeking your limits. It's about being accountable because they keep score. It's about learning how to both lose AND win with grace. And if you play for a team with some history it's about walking "The Walk" that so many others did before you, a shared history that spans generations and transcends age.

Those of us who were fortunate enough to play team sports as children often have a hole in our lives, an empty feeling once filled by the team. We long for the camraderie, the shared goals, the common pursuit and experience. We greet former teamates as if it was just last week that we had that last beer together, the fires of friendship kept warm by the spectacle playing out in front of us on the field of our youth.

I'll see you next week...

27/m/6'2"/189#

only had a 6kg (13.2#) ball, so did 75 reps of the wall-ball shots to keep the same amount of work done

25:32

I vurped on burpee #42, but kept it down... breath mint anyone?

I am very disappointed. Where is everyone who comments on how inappropriate, sexist etc the interview with AllisonNYC was? Maybe finally, everyone is realising how petty they were last time.

Great interview Allison. I love your personality and enthusiasm. You are a treasure to the crossfit community.

Musings in the filter...

Hi everyone!
I was just wondering if it is recommended to do Filthy Fifty straight 50s of each exercise or is it allowed to split them like Cindy for ex and do 5 rounds of 10 or any other split?
Thanks!

Called it. Thought process was, "After, Linda, Fran and Michael, wouldn't it suck to get dealt the filthy fifty..."

This was my first WOD when I started Crossfit.

I break this one into 2 rounds of 25.

Filthy Fifty- 21:30

#67 Ed
Just been there and done that !
A little pricey though.

Can any gals recommend other lines of workout wear thats maybe a little less pricey?

I'm a big believer in paying for quality but 80 bucks a shot for gym shorts seems nuts. I had never heard of these but noticed Nicole was wearing them in the trunk video in a recent demo and of course she looked incredible. Can lulu's make you look that much better? When it comes right down to it, when your in shape, you'll look good in anything. Thanks a lot Allison, I may have to break down and get them.

Ok, it's time to get off this computer and go do fran. I'm way behind. Only did it once before but read it wrong and did 3 rounds of each. Too bad I hadn't checked out everyone's numbers before doing fran. Felt pretty dumb after realizing but I sure did pump out a lot of pull ups. I wanna do today's wod so badly but dying to see how quickly I can really fran so, hear goes !

LOVE LOVE LOVE this WOD!! What a great full body taxing that occurs!! I can't wait!

I am doing a free group WOD for my clients and their family and friends in 40 minutes (thank you Coach for your article on SKILL BASED WARMUPS FOR GROUPS --CF journal issue 49 september 2006), and then I am tearing into this one! It been a while since this came out of the hopper! GET IT!!

~J~

~Train Hard or Stay the F$#@ Home!~

A: WTF WOD?! Coach, do you make this crap up in your sleep? I have never SEEN the Filthy 50. I have heard of it being spoken of in hushed tones in the back of pirate taverns, but to see the beast. Crikey! She's a beaut!

B: Michael yesterday: 36:59 (traveling so had to do back extensions on a set of baseball stands...AWKWARD. Sit ups in the gravel... IRRITATING. Sand in crevices. Oh well.)

C: I wear booty shorts, yet no one comments on me nearly as much. When I wear my thong-o-tard, though, THAT gets the whistles. (Thong-o-tards are for Men men. This guy knows: http://www.nydancestore.com/pictures/products/BT-882_Small_size.jpg)

GET SOME!! Bring the pain!!

#70:

Two other things for bursitis: take fish oil everyday, it's a good antiinflammatory. Try to find the liquid stuff that only requires you to gag down 1 tsp/day. (Unless you don't mind swallowing horse pills 3x/day)

You can also use ibuprofen on a standing basis until your pain is gone, but careful with the dose if you are also taking fish oil because together they kind of increase your bleeding tendency. (It's not usually a dangerous condition, but you might find you bruise easily and get spontaneous nosebleeds.) I take the liquid fish oil, but keep my ibuprofen dose down to 400mg. twice a day. (Ordinarily, I'd use 600mg. twice a day.)

Filthy fifty, ugh.

"I hate Crossfitting. I love having Crossfitted."

(paraphrased from Dorothy Parker when asked if she loved writing.)

AllisonNYC- Good job honey. Keep doin what you are doin'! Give a shout about how the Pitt cert was, I am curious! Stay positive, keep at it, and don't let anyone, any comment, or anything stand in your way of getting what you want! You are strong and beautiful person~GET IT GRL! Can't wait to see you on our way back home this Christmas at the Black Box!

~J~

~Train Hard or Stay the F$#@ Home!~

Raze

damn man! just read your story about doing your Michael last night. freakin awesome! guess that's also why teams that play in domes almost never win the superbowl.

Grantonio

funny stuff. the link won't go through for me though. sure it's hilarious.

Wow and i thought cramping up after yesterdays workout sucked. i can only imagine the pain now...sweat, delicious pain ;)
any thoughts on a sub for dble unders?
Rob

36:42 43yo

Subbed tuck jumps for double unders (need a little more practice).

A little better than last time. Still hurts like a mother scratcher!

This sucked bad... i mean really bad. I started getting that sick feeling in my stomach on the wallballs and then almost puked on the burpees.

As RX'd:

Jason: 35:42 (I think I would have broken 30 minutes except there were four people rotating in on the pullup bar while I was trying to finish up the knees to bar. I got through the first 20, then had to go in sets of 5 or 6 the rest of the way. Each break cost me almost a minute each waiting on the dudes to finish up doing pullups)

Chris: 36:50 with caveats: subbed reverse crunches after the first 20 knees to the bar. he subbed 200 single rope jumps for double unders.

Good times.

JW

41yo/f/161#
Michael
26:07
ran outside 400 of 800 uphill
back ext & situps on big swiss ball

Dan Gable is the man. As a wrestler I have always listened to what he says.

Almost had a heart attack when I saw this this morning.

Modified due to cold and still getting back into it.

Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps

6:57

Almost had a heart attack when I saw this this morning.

Modified due to cold and still getting back into it.

Buttercups:
10-15 Box jump, 10-15 inch box
10-15 Jumping pull-ups
10-15 Kettlebell swings, 12kg
Walking Lunge, 10-15 steps
10-15 Ab-Mat Sit-ups
10-15 Push press, 20-25 pounds
10-15 Back extensions
10-15 Wall ball shots, 10-16 pound ball
10-15 Burpees
10-15 Standard Jump Rope Jumps

6:57

JFG

#93 - I subbed 2 regular jumps for each Double-Under in last WOD with DUs, but I don't think it was challenging enough. This time I may do 3 or 4 jumps for each DU. I tried DUs every so often, and would get one or two, but since these WODs are timed I'd rather sub and get it done than getting 2 DUs in a row then finding myself on the floor tangled up in the rope.

#93 - I just found this thread on the message boards, I'm going to change my tune and try Tuck Jumps instead today -

http://www.board.crossfit.com/showthread.php?t=22072&highlight=double-under

29yo/m/160

Subbed kipping pull ups for jumping pull ups otherwise as Rx

Time 34:11

#24 Gnat

Welcome! Looking foward to seeing your progress.
Ok, so for the pullups. GTG (greasing the groove) works really well. The best thing to do if you can, is to install a pull up bar at home or you never know, you just may have that perfect limb in the back yard. I have mine right in the garage which is conviently close to the laundry room. Every time I do the laundry or go in the garage, I'd do pull ups. This averaged out to be around 5 several times throughout the day. Then I found the Recon Ron Pullup program on the message board under fitness, dated 01-18-05. It's laid out very nicely. Still can't do kips but I'm proud to say I can now do 10 srict overhand pullups. It'll all come in time. Just as long as you never give up no matter how long it takes.

Good morning, I need some advice. I have to take an Army PT test in January and my score will determine my class standing. I have been in the Army for 10 years now and I know how to prepair for one,I ususally score a 295 out of 300 but I want to blow this one away. The test consists of 3 events, 2 minutes of Push-ups,
2 minutes of sit-ups and a 2 mile run. In order to max the test I need to do 77 push-ups, 82 sit-ups and run and 13:18 2 mile. Any advice? Thank you, Jason

#32
Doing the CF WOD and Rucking several times a week will be more than enough to prepare you mentally and physically. The physical testing is done within the first few days and for some reason, that gets everyone. The Ranger PT test is not difficult for most dedicated Crossfitters and the minimums are just that....minimums. If you can breeze through today's workout, then the RPT test should be a breeze for you. To tell you the truth, I would rather do a RPT test (p/u, s/u, c/u, and 5 mile run) than a Murph. The real thing that bites everyone is land navigation. After that, the course is all mental. How well do you deal with stress, lead people under stress, etc.
Hope that this helps. I went through the Ranger course 16 years ago and it hasn't changed much. I am now currently the commander of the battalion who runs the Florida phase, so if you make it down here, look me up. Good luck.

First Ever 50's!

38-5'10-171

30:35

"Michael" yesterday was cake compared to this.
I just thought the "knees to elbows" were bad until I got to the TUCK JUMPS.

OUCH!
Pro

27/m/5'8/165
CFWUx3
24:25
subs:
100 Hardcore situps for 50 knees to elbows
75 12# Wall Shots because i didnt have a 20# ball
200 single unders

# 32 Doc
I graduated Ranger School back in april of 2004 and unless it has drastically changed...the WODs plus a healthy diet of roadmarching will help you prep. I don't know what your roadmarching background has been but I would throw a ruck on 2-3 times a week. Switch it up between a longish one (8-12 miles) with 50-75 lbs and a shorter one (4-6 miles) with 75-90 lbs. The key is just getting your back, traps and legs used to slogging around with that much weight. If you go in the winter you will be carrying between 75-100 lbs depending on your duty position. hope that helps. Email me if you have any other questions

did the 3 x 5 deadlift WOD yesterday. Working back in after pulling a hamstring last week. Also had an Army Physical Fitness Test last friday. 100 pushups, 90 situps and 12:40 2 miler. total score 340.

Wes

where do i go to scale down this workout is it on the site? i'm a female looking to use this method of working out.

hardcore sit ups are when your feet arent anchored, right? am i calling them the right thing?

36:01.. felt as if the Burpees were done in Quicksand...had to sub out the wall ball & the box jumps.
Probably would not have finished dad I not watched some of the Dan Gable interviews thanks for the link #20.

#102

Go to "Start Here" on the home page at left, then "BrandX Scaled Workouts". They post the WOD scaled to several levels from the Elite level Rx to the beginner.

I set out to do double unders, even if it meant doing sets of two. Well, after the burpies I spent three to four minutes trying to get one with no luck, so I ended up doing 100 singles. But the singles were good form...
Everything else was Rx'ed
39:01

M/37/5'7"/160
30:30
Couldn't do the double unders because someone took the rope from the fire hall. I had to do alot of walking around because our weight room isn't that big. Took some extra time to get to the other stations. Other than that, great workout.

37/m/170
as rx'd

time: 28:10

slowed down on Knees to elbows and Burpees.

Appropriately, I'm actually home for a week, and lead off with this one.

Massively scaled (working on pullups, still - I use a step stool to prop my feet on, and hang from the bar and a step; that puts more weight on my arms as I work my way up the steps). I put on an old Pet Shop Boys CD for background, and when I was just starting burpees, my personal nemesis, what do they start? "It is not easy/Don't give up now/It is not easy/Happiness is an option."

Happiness is making progress, slow progress maybe, but progress nonetheless. Now to rake the front yard full of leaves with what's left of my shoulders LOL.

So, for the lunges, is that 50 total, or 50 each leg?

# 32 Doc
I posted a really insightful and helpful answer to your question, but the spam gods got me. Anyway, do the WODs and throw a ruck on 2-3 times a week. Practice running 5 miles under 40 minutes and swim with your BDUs and LBE if you can. Alternate between 8-10 miles with 50-75 lbs and 4-6 miles with 75-90 lbs. If you go in the winter your ruck will definitely weigh that much. Hope that helps, send any other questions about "The 'GER."

Did the 3 x 5 deadlift WOD yesterday. APFT on friday (100 push ups, 90 situps, 12:40 run 340 pts total) Still recovering from pulled hamstring
Cheers
Wes

BW 173

19:46

Finally under 20:00

35/m/70/177
400m wu,
Subbed tucks all else as rx'd, 49:48 and completely gassed.

"You called down the thunder, well now you got it!"

Rock and Roll

Time: 35:46
m/45/176
Clarksville, TN

WOD #3
32/m/5'9"/195
box jmp. all
jump pup. all
kbell. all(20lb DB)
walk lunge.all(knee off ground a few inches)
knee to elb. all(30 actual, 20 roman chair to finish, never actually touched...yet)
Push Press. 35lbs.(Love it)
Back ext. all
wall ball. nope
Burp. 25>no more gas
dble unders. 100 singles(new to this)
44:52 - I put a 45 min time limit on myself, after that I could foresee a sludge fest.

Weight ~ 315 lbs (still - I swear I am starting a Zone diet soon). I have been eating cottage cheese and strawberries for my mid meal snacks. I have mixed the cottage cheese / strawberry mix with some Kashi Mountain Medly (put in the Kashi, then the cottage cheese/strawberry mix in a container, put it in the fridge or freezer depending on how quickly you would like it) for a 600 calorie meal - it is AWESOME!!!

I started Crossfit several years ago on the advice of my chiropractor. I started with the filthy fifty that took me in excess of an hour to do...

Today, with my ipod blasting some Tabata mixes, I shortened up my workout BIG time. I do this workout with the Tabata ideal - 20 sec on 10 sec off. I finished the workout (excluding moving from one part of the gym to the other) in a little over 25 minutes!!! I agree with some other posters that the knees to elbows are very hard to do (especially with my torso mass).

Alison NYC - hot, hot, hot...I think that the power cleans have something to do with it.

I would love to go to a cert. I may go to one next year when I go to Cali. I am going to have to find out how far a Crossfit gym is from Santa Ana, CA. My sister lives out there and just gave birth to my niece.

Even though my weight is the same, a more practical approach to the workout has made a huge difference.

Stuart

11/18/07
First Ever 50r:

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
10 Walking lunge steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 28# pound ball
50 Burpees
50 Tuck Jumps

38-5'10-171

30:35

Michael yesterday was cake compared to this.
I just thought the knees to elbows were bad until I got to the TUCK JUMPS.

OUCH
Pro

42yom 186lbs

Filthy Fifty: Only subs were 45lbs DB instead of 36lbs Kb and Tuck Jumps instead of DU.

Time: 26:17 (almost 3 min faster than my last 29:14).

AllisonNYC, you're my new crush! You're awesome! It's cool to see a girl that's really into CF and yet remain a "girly girl"...As for the pants, I dont' think that they are the only reason your booty looks so good!..It must be CF and the way you shake it baby!..

M/22/6'1"/185

My first Filthy Fifty was amazing. I just got into the zone where not ever the bad music or the fat guy grunting on the preacher curl could bother me.
As RX'ed 19:51
It's a start.
I can't wait to scrounge up enough money/time to make it to a cert.

M/22/6'1"/185

My first Filthy Fifty was amazing. I just got into the zone where not ever the bad music or the guy grunting on the preacher curl could bother me.
As RX'ed 19:51
It's a start.
I can't wait to scrounge up enough money/time to make it to a cert.

since i never posted a poem the other day, here's a link to two recent favorites:

http://www.natcath.com/NCR_Online/archives/051002/051002j.htm

#82 Bladeboy

I was thinking the exact same thing...

54:55 pr

Jim 48/M/170 34:02
Gary 50/M/205 44:30

subs 20 inch box.
wall ball shots with 12# ball.
tuck jumps vs douple unders

age 35
BW 149#

As rx'd:

22:04

wow!!!!

as rx'd 34:08.

second week of cf. This is my first complete wod.

wow!!!

Allison is hothot :P

gonna do this tomorrow (working today 14hours..)

Jim 48/M/170 34:02
Gary 50/M/205 44:30

subs 20 inch box
wall ball's 12# ball
tuck jumps for douple unders

Had to scale this one down some.
Crossfitting in Kuwait, Cp Virgina

Jim 48/M/170 34.02
Gary 50/M/205 44.30

Subs 12# ball, tuck jumps for DU

I am going to do this workout at the local YMCA and see how many people I can utterly confuse. I have been there a few times for a workout Crossfit style and people literally stop and start mouth breathing while watching. They are eiother confused or weirded out. I can't tell. All I know is they aren't really working but I am (yes I am bragging about this). It is rewarding to see people standing around with their thumbs up their butt while I am on the verge of passing out. I am talking about the younger patrons not the older folks who are there. The older folks I respect alot for just being there but the young ones like myself I have not any respect for. No one has asked me about the workouts or why I am doing what I am doing. Don't really know why. Whatever the Y is just a contingency gym for me anyway. The Y is a great place and offers amazing benefits to the community, its just that there are so many people mouthbreathing instead of working out when I go there. Anyone else experience this?

51:00 Sub 14 lb wall ball (estimate 10 minutes for burpees, 7 minutes for double unders)

Did some Samson stretches for warm up..

WOD: 25.15

PR by almost 4,5min =)

- 16Kg DB swing for KB swing
- Oly Goodmornings for back extensions

28M/205/6'2"

25:53 rx'd

Did some squats jumping pull ups,running on one place and Samson stretches for warm up..

WOD: 25.06

PR by 7 min =)

- 16Kg DB swing for KB swing
- Oly Goodmornings for back extensions
- Did the last 20 DU Tuck jumps because my jump broke

40 M 190#
CFWU X3 only 5 PU's

43:29 28 inch box jump (club doesn't own plyo boxes so I use the fitness instructors desk...have a nice skinned shin from it today too). And 40 lbs. thrusters in place of wall balls.

Christy 31 F 135#
WU 5 min. on spin bike
43:08 18 inch box jump and 20 lbs. thrusters in place of wall balls, and tuck jumps in place of double unders (we only had one jump rope and I started first).

People that do this under 25 minutes are ANIMALS!

This was one of the hardest workouts I have EVER done.

No motivation

37:56

substitute tuck jumps for double unders, and 15# wall ball shots, rest as RX'd.

48 mins give or take some seconds (using analog wall clock, forgot my watch). Burpees took forever. Good form on all the burpees but sucking for air.

Jesus loves us... so He gives us the Filthy Fifty and sore muscles!

37:07

Subbed 45 lb RDL for back extensions. I just gotta get a GHD! Everything else as rx'd.

45yof/138#/GRANDMA

41:10 with several subs Filthy 50s)
KBS-12kg
KTE-abmat situps
PP-med bar
BE-supermans
wall ball-14#
burpees-on knees
DUs-tuckjumps

34:38

#146continued
Subbed due to overuse shoulder/bicep injury currently in healing phase

Trust me everyone--its not worth pushing through injury. Allow ample healing/recovery time or you will be forced to take off MORE time and its hard coming back --espec knowing what you are capable of and then not being able to do that!

40/M/170

This was brutal! I loved/hated it...

Here were my subs:

- 45lbs db for 1-pood kb
- Good mornings for back extensions
- Tuck jumps for double unders

Time: 32:40

38/M/211/5'8"

Third "official" Crossfit workout and first Filthy 50. Still getting used to things so I brought the reps down to 35. I'd rather take it slow and be able to keep training than put myself in traction :-P

CFWU X3 - no pullups.

WOD: 49min (35 reps all except for kettlebell > 40 and walking lunge > 50

***Struggled with: knees to elbows and burpees and DU's. Kept getting tangled up with the rope on the DU's and had to do 2 - 3 singles to get to one to three DU's. Anyhoo... I counted just the DU's I got.

Annd BTW -- I've been lurking for a while here and I have to say all of you and your enthusiasm sucked me in!! Great to be doing this. LOVE IT! This is sooo much better than standing around waiting for a bench at a globo-gym. THANKS Coach! THANKS Everyone!

25/m/170

As rxed 50:48 PR, knees to elbows,burpees and thrusters slowed me up.

50 Box jump, 24 inch box- 2:22
50 Jumping pull-ups- 4:39
50 Kettlebell swings, 1 pood- 7:38
Walking Lunge, 50 steps- 10:56
50 Knees to elbows- 18:37
50 Push press, 45 pounds- 21:17
50 Back extensions- 25:43
50 20lbs thruster (appropriate sub)- 32:22
50 Burpees-42:53
50 Double unders- 50:48

M 240
26.53 Last time in September was 33.33

subbed wall ball for 45lb thrusters
double unders for 100 skips

Got to love it.
Mike

That Wall Ball-Burpee sequence is *murderous*. First filthy fifty, and I got my butt handed to me:

59:24.

-Fortitudine vincimus

46/M/195
RX'd....26:05

38:25,

Tough going!!

as rxd 47.50

50 box jump (2:36.6)
50 jumping pullups (6:17.5)
50 dumbbell swings, 35 lbs (8:59.4)
50 walking lunges (11:19.8)
50 knees to elbows (15:45.0) (20 were knee-ups)
50 push press, 45 lbs (18:15.8)
50 back extensions (20:21.5)
50 wall ball shots, 20 lb ball (24:49.4)
50 burpees (29:43.5)
150 single unders (31:17.4) (-10:05 from 9/7) PR

Steve Liberati-

Just checked out your website. Awesome. It's refreshing to see the kind of difference you're making. Keep up the great work.

Freddy C.- Thanks for posting Steve's site.

Everyone else- If you didn't click on the link Freddy left (comment 21) then I suggest checking it out.

hey does anyone know what the sub is for wall ball shots since i neither have a ball nor a place to do them in my gym, thanks.

44/M/6'/185
TIME: 18:08 AS RX'D

PR'D AGAIN!! BEAT MY LAST FILTHY FIFTY BY 5:09!!
WHATEVER IS HAPPENING TO ME IT'S OK. SCARY BUT OK.

USED A 44 POUND KETTLE BELL. IT'S THE ONLY ONE I HAVE.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

#162 it is 20 lbs dumbell thrusters, you can find answers to your questions in the Faq section on the left side of the main page.

36.02
lost time on DUs.

43.00
done 10 knee ups the other 40 laying down
sub'd squat thrust for burpees
75 single unders
everything else as rx'd
3rd day doing CF

ALMOST DIED!!!!!!

WU- 3x samsons and 15 sit ups
Filthy 30 still... Mods:
Box jumps- 6 tall
Pull up's 50lb assist
kettle bell- 17.5lbs.
20 knee to elbows
push press 20lbs.
Wallball 10lbs.
subbed tuck jumps for double unders
35 minutes
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

21:48

as rx'd

box jump = 9 per side

Sorry for the double post earlier
Did Fran today - 4:39
Then worked on MUs and pistols

one day behind...

"micheal"

21:40 as rx'd

-4:30 from first attempt almost a month ago.

filthy fifty tomorrow...

38:35
-sub (1) 40lb dumbell for KS, Push Press
-sub knee up for knee to elbow (doorframe pullup bar...it's solid but I don't trust it that much!)
-back extensions on exercise ball
-sub thrusters with (1) 40lb db for wall ball
-du every third jump (su, su, du) to 50

30/M/192

Sub 10lb for 20 lb ball

46.35

29:48 as rx'd

25:46 "Filthy Fifty" as rx'd

TO POST# 194 FROM SAT, NOV 17.

ON SOMETHING I'M NOT GOOD AT OR ON SOMETHING THAT BURNS ME OUT I WILL PACE MYSELF. I FIND KEEPING A STEADY PACE WITH NO REAL RESTING IS FASTER THAN GOING TOO HARD AND HAVING TO TAKE MANY SHORT RESTS THROUGHOUT THE WOD.

ROBERT S.
TUCSON, AZ.

Sandy: 30'37
Darlene: 35'

24/f/5'6"/150

Knees to elbows were more like knees to mid-triceps. Wall ball shots were with 14 lb ball. The rest was as Rx'd.

50:35

31/m/150#

31:45 as Rx'd (sorta)

bench jumps
35# db swings
12# med ball to 12' target

disappointed again. wanted to go sub-30

29:04 as Rx'd

# 32

Doc T,

I was an RI in Dahlonega (Mountain Phase) for about 18 months. I have been doing CF for about five months now (a few RI's turned me on to it right before I PCS'd). I can say that I have never been in this kind of shape and it will definately be sufficient for Ranger School. Ensure you can foot march at least 12 miles in 3 hours with about 50lbs. After you get through RAP week it's all about helping your Ranger buddies out, taking charge when in charge, and heart.

Good luck brother--you'll do fine. It's all a state of mind.

RLTW!
Mark

29/M/175

29:47
subbed tuck jumps. This is a PR for me by 5 minutes. I'm quite happy with myself.

freddy c, you're 100% correct about Steve's site (link at comment 21). I've been teaching for 6 years and have coached for two. I'm certain I made more of a difference in those two years with those kids than I have in the classroom. I second your comments. Kudos Steve.

I got a good night's sleep other than when my flatmate came home and made all sorts of noise at 2:30 AM, so I was pretty well prepared for today's CrossFit Beating, er, I mean Workout of the Day.

My now imaginary CrossFit workout friend TMOE.pk was supposed to join me this morning, but was nowhere to be found. I left him several voicemails and texts telling him he should definitely scale today's workout, and that he will test the statement that "CrossFit can kill you."

WU
500 meter row
1:30 (GMT - didn't push myself too hard)

WOD 50 of everything including the kitchen sink!
(Except I am terrible at DUs so I did as many as I could, 5 total, after I did 200 single jumps)
37:09 as RX'd (GMT)

NOTE: I had to make two minor modifications:
1) the heaviest ball they had was 14#
2) the back ext was occupied so I delayed that exercise until after burpees (fun, fun, fun!)

The hardest part for me, by far, were the Knee-to-Elbows. The rack I used didn't have any grip on the PU bar, it was just a rod, and the one with a grip was too close to a lower bar that prevented me from being able to curl up (my knees would hit the bar). So I had to adjust, but those were torture regardless. Never tried them, looks like I've got another thing to practice. The jump PUs were interesting as I never tried those either. I used a step at first, but I preferred to jump from the floor. Those were tiring too, which was unexpected. And I need a lot, and I mean a lot, of practice on the DUs.

Got a lot of onlookers today as I had a pile of stuff that I kept grunting to ward others off since I couldn't speak. My stash included: jump rope, kettlebell, medicine ball, 2' box, and decline ab bench (to make sure I get ass-to-ankle for wall ball).

I plan on working on DUs some more tomorrow, as well as OHS and now Knee-to-Elbows, that is unless my body has other plans for "rest day" like curling up in the fetal position under my desk at work tomorrow.

Are those Nike Free's and Vibram Five Fingers in the photo? I think so :)

32/m/6'/185

New PR by almost 2 min

24:20

last was 26:10

21/m/155

36:30

I need to get a new jump rope. I wasted at least 4 minutes on DUs.

1) 50 box jumps
2) sub'd 50 front squats, oly bar for jumping pullups
3) sub'd 1/4m run for kbell swing
4) 50 walking lunges
5) sub'd 50 DLs, oly bar for K-t-Es
6) sub'd 1/4m run for pushpress
7) 50 back extensions
8) sub'd 50 leg raises for wallball
9) sub'd 1/4m run for burpees
- time - 26:20

10) 50 double-unders
time - 31:20

substitutions for avoid using injured shoulder.
double-unders are improving. it must be my new blue rope.

24/F/130#

For this WOD, I made sure to bring a barf bag. Ended up not needing it which was nice. I guess I'm tougher than I thought.

as rx'd 39:00

M/31/196

OHS, cleans to 205#

WOD in 29:55 (pr 27:30, but with different subs)
subs:
30" box (the extra 6 inches hurt. literally, since I missed on number 46)
35# swings
20# thrusters for wall ball
weighted speed rope singles (someone hid the regular rope and doubles weren't going to happen with the weighted rope for me)

18" box
25# wall ball
39:16 (PR)

hoping for 30 minutes, but melted down on the wall ball-burpee sequence

35:52

First time trying this, lots of room for improvement.

24:02 sub good mornings for back extensions

32:10 as rx'd, first time with strict K to E all the way through- really whomped my time, but feel vindicated...

24:02 sub good mornings for back extensions

M/170/5ft 10

25 min...that was a sweet workout
Burpees were HARD, had to modify near end
Knees to elbows were broken into sets of 10ish - can we swing on them?

as rx'd 27:43

Comment #104 - Posted by Jason

Dude - go to the Navy Seals website (http://www.navyseals.com/workout) and look under their training section. Also post on their message board - they will help you increase your scores.

36:12 subbed 50 24" box jumps for double unders because I love them so much!

22/M/185

Well, I just finished this like... 10 minutes ago? 15 minutes ago?

I am freaking DEAD after this (this is my first time doing the Filthy Fifties... first time doing knees to elbows (although, mine were more like knees to sort of elbows), first time doing Burpees too)

So I did this in 1:08:whatever

I am happy I just FINISHED THIS ONE. How the *hell* do people do that under half an hour? Mercy me.

Gotta tell ya, Burpees are the freaking DEVIL in this one.

Oh and subbed the wall ball for 45# thrusters. That sure was plenty of joy, too.

Man do I ever have a helluva long way to go!
Loving it, but holy freaking sh**

TGIM tomorrow (For once)

21/M/165
As RX'd, except every other double under was subbed for 4-5 singles.

46 minutes. Burpees and double unders took FOREVER. 11 minutes just between those two sets. Pull ups and knees to elbows also took forever, but that's always the case :-)

We took a rest day yesterday...so decided to make the 50's a little filthier.
50 Box jump, 24 inch box-
50 pull-ups- Kipping
50 Kettlebell swings, 1 pood-
Jumping Lunges, 50
50 Knees to elbows continued to feet to bar
50 Push press, LTT 75 pounds AStreet 65lbs
50 Deadlifts LTT 135 AStreet 95lbs
50 Wallball
50 Burpees
50 Double unders

DOC T -- Just got back from SFAS with good results using Crossfit and Gymjones. I also used Crossfit for Ranger school and went straight through. Focus on your mental preparation -- look at the article from the CF Journal posted the other day about why Linda sucks so much. Like the others said, get your feet in shape before you go with the rucks and you will do fine. Good luck mate and give me an email if you need anything else.
LTT and AStreet

This was truly diabolical. I hit it with everything I had though, and I must say, whoever's idea it was to put 50 burpees near the end must be the spawn of satan.

33:10. My KTEs had a TON of kip in them, but otherwise it was as rx'd.
Edit/Delete Message

Bwt: 133

As Rx'd

17:15 (about a 1 1/2 min slower than last time)

Didn't really have it today but tried anyway. Feeling super tired and I think a couple rest days are due for me :)

M/37/175

Finally have the right equipment to do these at home!

Subbed:
20" bench for box jumps
Good mornings for back extensions
200 singles for double unders

33:56

(Previous PR was 35:04) K2E, Wall Ball, and Burpees slowed me up

attempted this with a torn ACL

was perfectly fine til I got to burpess and my knee gave out on me...

turned it into 10 burpees + 50 pushups
and then did 100 jumps instead of 50 doubleunders

everything else was as Rx'ed

30 mins. 52 secs

#200 Speal

You are not human.

Whoops, I lied, about 30 sec slower than last time... so not as bad as I thought. 1 1/2 min slower than what I want to get to though.

Age=27
BW=185

as rx'd. Well, completed 25 knees to elbows instead of 50 and used a 45 lb dumbell for the Swings instead of a 35 lb. And sub'd tuck jumps for double unders.

27: 44 mins.

The burpees just killed me. I hate those monsters!

www.stevesclub.org

did filthies @ x-fit DC's church of pain. I got there late & don't know my time.

Last night's jackassery clearly showed in my performance. Saturday nights are going to have to go. Sigh.

#24 Gnat: pullups are a treat. It's a weight to body strength thing. The less of you, the more of them.

Kipping is key. That's a present the CrossFit Gods give you when you've practiced them enough. One day it comes, then you never forget. Pullups beget pullups. And, funny enough, kipping is really an ab contraction thing. when you figure out the swing, & coordinate the arms & abs, the sky is the limit.

So, get your zone on. get more muscle, get less Gnat. Then the pullup slot machine will favor you as well. Vegas baby.

LOVE DC. Had a great day.

Hi JRock!

Forgot to post our times: LTT (M, 180, 6'2") 39:16, AStreet (F, 135, 5'4"): 40:48
Have a great Sunday everyone!

As RX'd except for
aerobic steppers 22" for box jumps
knee's to waist
aerobic Wall ball shots
25 burpees
25 double unders

44/177

As Rx'ed with one sub: Wallball was a 30 pound ball to an 8 1/2 foot ceiling, din't want to go outside for a 10 foot target, too cold.

Time: 28:39, a PR by 5:41.

27/m/168

subs:
-20" jump on onto stack of bumpers
-35# DB swings
-45# good mornings
-45# thrusters

41:35

38 yom / 213 lbs
First time ever Filthy Fifties for me
51:07

50 box jump
50 jumping pullups (broken - had to come back after the back extensions to get em)
50 dumbbell swings, 15kg
50 walking lunges
50 knees to elbows (subbed 100 situps - nowhere near ready for KTE)
50 push press, 45 lbs
50 back extensions
50 wall ball shots, 20 lb ball - 50 burpees (subbed 5 thrusters at 45 lbs for the wall ball shots and the burpees)
No double unders for me, just too wasted.

I was getting a lot of strange looks, and I have a feeling one of the guys who lifts heavy (not powerlifting, but for size) is working up the nut to ask me what the heck it is I'm doing; I just hope I'll be coherent when he does.
I did notice one thing that soemone else mentioned a few days back: there were a lot of people hanging around the machines resting...
Ian

Oh yeah: it's a good thing when your wife has to help you undress after your workout, right?

50 box jumps with aerobic steppers 3
50 jumping pullups
50 swings w/35 lbs dumbbell
50 walking lunges
50 knees to waist
50 push presses 45lbs
50 back extensions
50 wall ball shots w/aerobic ball
25 burpees
25 double unders

38:09

35 lb dumbell for swings
back xts on swiss ball with feet in squat rack

Did the jumping PUs on my new 9 ft pullup bar, as opposed to my old 7 ft one. Added lots of time.

As Rxed 17:46

F/26/135

I did filthy 35's, subs as follows:

step-ups instead of box jumps, 35 on each leg
25lb KB swings
good mornings with 10lb plate instead of back ext
10lb wall balls
burpees didn't have a full pushup
regular jump ropes instead of double unders

34:07

Ugh, I just realized I didn't copy down knees-to-elbows on my little sheet, so I didn't do them at all. That would have been another good chunk of time...

39/M/178

Did a few pushups, situps, etc to get going, then right into my somewhat scaled version. I didn't scale all that much, just wanted to see what I could do:
50 bench jumps
50 jumping pullups
50 20# DB swings
50 walking lunges
50 knees to elbows (about 2/3 rom)
50 push press, 45#
50 back extensions
50 DB thrusters, 15# DBs
50 burpees
150 rope jumps
56:25

I hit a wall around 30 min at the back extensions, and everything after that took forever. When I got to the burpees, my brain was saying I can't, I can't, but I wanted to finish, so after some serious psych out time, I did ten sets of 5, then the rope jumps. Totally drained at the end, but satisfied. I finished.

First attempt at the "Filthy Fifty":

For time:
50 Box jump, 24 inch box: 24" of step aerobic block things (very unstable), unbroken
50 Jumping pull-ups: More pulling than jumping, broken
50 Kettlebell swings, 1 pood: 35 pound DB, unbroken
Walking Lunge, 50 steps: unbroken
50 Knees to elbows: broken
50 Push press, 45 pounds: broken (grip was shot after K2E)
50 Back extensions: unbroken, painful after Michael yesterday
50 Wall ball shots, 20 pound ball: subbed thrusters with 20 pound DBs, broken
50 Burpees: broken
50 Double unders: very broken, most was 3 in a row, but all legit (finally!).

45:49

Forget the time, I'm just glad I finished that monster! Filthy Fifty in under 50:00? I'll take it. Next time I'll work on not breaking the sets and resting as much.

Great interview, Allison. Your enthusiasm is contagious!

m/33/70/201

37:35
subbed 95lb goodmornings for back ext.

33M / 185# / WOD #203 / CFT 825

As Rx'd + 24lb wallball in 32:24

Felt real strong today. Would have been much faster but my right knee has been aching this week. Rest day therapy tomorrow.

Warmed up with a brisk walk around the block.

50 walking lunges -- 1:29
50 jumps onto a 17" box -- 2:59

I didn't do the rest of the exercises. Fran tore my arms up, and I am afraid of injury if I do any more with them before they heal.

this one is a cardio nightmare for

28m30s
only mod was that the wall ball was lighter, I am going to make one this week

Fantastic stuff coach, now I am going to rest.

26/m/6'3/170#

As rx'd
38:52

Beat last time by 6:32.

As rx'd in 24:59

This was my first time trying this workout. It was hard but I will go much faster next time.

3 rounds for practice
15 reps 85 lb. ohs
12 pullups
10 situps
6 hspu
superman hold

42 yom 175#
wod as rx'd-21:39, just under 2 mins. faster than last time
Mentally weak today, in good enough shape to go under 20 mins.
too many breaks every where, next time...

Michael messed up my knee again. Subbed Angie minus the squats
16:44

26:36

Subs as follows...Wall-ball with a single 20lbs DB, BE done feet anchored on a big ball, KTE's were more like knees to armpits, Tuck jumps for DU, order was all mixed up, was walking all over the big box to get this done

Uhm. Yeah. Time...uh...sucked.
OVER 40 minutes. Actually it was OVER an HOUR! It was those pesky gym gorillas (and said gorilla girl.)

They were curious about my work out, and why it looked so funny. (Referencing the burpee.)

Being the CROSSFIT EVANGELIST that I am, I dared them to try 20.

Oh yeah, bring the pain!

They couldn't do it and were rolling in pain. (Mind you, they didn't do the entire previous 50s! Suckas!)

I then realized that I left my jump rope at home, so I finished my wanna-be double-unders when I got home. (Gotta get my junk together!)

So, I sacrificed a crappy time to EVANGELIZE NEW CROSSFITTERS! I took one for team! So don't razz me about an HOUR ON FILTHY!

But, I DID almost puke 3 times. (Curse you, Sonny's Real Pit Bar-B-Q in my stomach!)

Well, today was my first Xfit workout ever. I'm 55, female. My son showed me the site. Had to look up every single exercise. Wouldn't even have attempted this if it hadn't been for the video of the older lady getting a helping hand in the box jump. With a few minor modifications, such as using a superball for the wall ball shots (hey, it improved my hand-eye), i'm proud to say that i completed almost the entire wo in slightly under 1 hour, including one call from my brother to chat, and one call to my son to ask where I should post comments on the site. i even decreased my bunny hops in the burpees to only 5 or 6 per rep. And what's the big deal about double unders? They are SO EASY when you don't use a rope!

35# db swings
everything else as rx'd

30:47

First time doing this one unscaled - last time did 35 reps each and used a 15 lb ball. This time 50 each and 20 lb ball.
Subbed supermans for back ext; subbed another set of 50 box jumps for double unders.

26:53

First time doing The Filthy Fifty.

As Rx'd except:
-20" box jumps instead of 24"
-Dumbbell Swings using 2 15# DBs instead of KB Swings
-Dumbbell Thrusters using 2 20# DBs instead of wall ball
-Tuck Jumps instead of Double Unders

49:54

Brutal.

bw 175

filty fifty as rx'd 32:22

I've only been on crossfit solid since September 07. the only other time I've done this I finished it at 55:03. woot.

41:43 thrusters, tuck jumps

18:50 as rx'ed, new pb by over 2 minutes. Double unders straight through which saved my butt, that may be a feat very difficult to reproduce in the future. Had a plan that went well today but the burpees still amazingly slow.

Finally under 20 minutes after almost 2 years of trying!

HARDEST yet. I think. I got it done in about 35 monutes. Toughie!

John Messano - Blue is the BEST color. It will always cut your time down by MINUTES. (Hence the thong-o-tard I use, ken c: its blue.)

I freakin' LOVE this community (aka. cult.) Is there any Kool-Aid I can drink? I already have a thong-o-tard and sneakers...

Seriously, were in the WORLD can you find a community that rocks each other like this?! Freakin' NO WHERE.

I get so pumped to blow my CFing WOD. I fear that if I have to write the post-of-shame ("uh, I just don't feel like working out. I want to grow fat and lazy."), Spider Chick, Hari, J RoCK, or the lady who does pull-ups while doing laundry, gina johnson, would verbally abuse me and show up at my house for a CF cert b!tch-slap in my living room in my thong-o-tard and sneakers, video tape it, post it, and let the community ride me until I get my @$$ on the mat.

Can I marry a community? Or do I have to be mormon and move to Utah for that? I would consider that. Do they CF there?

I am going to try to start something like this for success and business. I work with a powerful group of entrepreneurs who seek and teach financial freedom so that people can both live their dream and help others.

This community already rocks it. If I can only get the same thing pumping for business and "giving back"!

Bring the pain, baby!

173/6'0/m
27:35
sub'd overhead squat with bar for ball throw

45 minutes as rx'd

but scaled the burpees to only 25

20/178/m/6'2"

comment 228 - Robin Ruthie

Welcome! Nice work! I look forward to more of your posts.

Fran beat my arms up good too... truly is the 2nd day after when you really feel it!

So today, rest, hope to try this one tomorrow.

Where's the hot tub?

I took a break yesterday and didn't do Michael but needless to say I was bad today.

Filthy 50
For time:
100 STEP UPS ON BENCH
35 Jumping pull-ups
50 Dumbell swings, 45lbs
Walking Lunge, 50 steps (25 then turned around)
50 Knees to elbows (5sets of 10)
50 Push press, 45 pounds (2 SETS 25)
50 Back extensions (2SETS 25)
50 Wall ball shots, 12 pound ball (On racquetball)
35 Burpees
100 Step ups on Bench
50 OH Lunge with 25lbs DB
25 OH Lunge with 30lb DB
35 Squat Jump with bar 95lbs

Overall it took me 45 minutes to complete this. I think I am begining to know what my strengths and weaknesses are. I am explosive strong but lack endurance.

That is what I need to improve on the most. Is there a blackbox for adding endurance?

Filthy-35

22:21 (many subs and much gasping)

That's the same time I got 10 months ago. My Filthy-50 (no subs) PR is 29:57, from September. Shows you how one stinkin' little round of chemotherapy can knock the crap outta' you. My met con ability is shot.

Bob
neverfeltbetter.blogspot.com

24:10

m/30/168/66"

35:20

35:26

Wow! Straight smoker.

First Work out back... 43min... It feels good to be this sore again...

My lower back was not up to 50 burpees so I did a workout that my buddy made-up. His callsign is Critter so I'll name it for him

Pre: CFWUx3

"Critter"
5 rds for time of:
25 db swings 50 lb
10 pullups
15 pushups
20 box jumps 18"
30 squats

21:37

Post: lots of stretching and some hip and back extensions.

RE: Freddy C. (#21) and Hub (#161)

Thanks for the kind words guys. CrossFit has made such a positive impact on my life, I'm on a mission to the do the same for other athletes, less fortunate. My next step is to join the CrossFit family of affiliates once I get up enough funds to pay for the fee. Didn't anticipate