I will finish this.

...ahh crap.

noooooooooooooooooooooooooooooooo! :)

Oh my God, I think tomorrow I will die.

Someone needs to name this B@#$%!

filthy fifty.... nice.. real nice...

This is my fave wod. I need to do some subs. Can you name any? Thanks guy's.

Box Jumps- I don't have anything at the gym to jump up and down on and I'm 200lbs and don't want to jump up and down on the cushioned benches.

Wall Ball Shots-The heaviest medicine Ball is 12lbs and don't only place I can throw it up and down against the wall is on the raquestball court.

Double Unders-I just can't do these. I have been practicing jump rope but I can barely get 50 regular jumps and stay on rythm.

But anyhow 1,2,3 go

Oh It's On!

Bryant-

I use steps from the aerobics classes piled up for the box jumps. Also, a sub for wallball shots is thrusters. Instead of double unders, you can do tuck jumps. Demos of both are in the faq.

A couple of friends are coming over all in pretty good shape but have no crossfit experience. I want to try something a little different than the wod. I'd like to have them doing about 1/2 hour of work and not be able to move the next day. A workout containing pu, squats,squat jumps,lunges, hill runs etc. Any ideas for a work out like this......Once again I know what a great workout you get from crossfit but looking for more of a one day full body work out. Thank you

Nice shots of gaucoin and full extension.

Ohhh YES!!!
I've been doing crossfit for about 8mths. now and I've just been lurking this whole time... and when I decided to finally post the site was getting bombarded with newbie questions, now that things seem to be settling down a little, I thought it time to come out of the woodwork and start posting on the site that I've been checking everyday at least once. I am just so freakin addicted to this system, looks like tomorrow I might meet PUKIE.

Peace
A

Definitely was not expecting to see the Filthy Fifty tomorrow! Glad I (almost) rested today, but didn't...
"Christine" as RX'd
9:28 (PR by almost a minute, my box jumps need work)

I think I posted too soon #9. This might be a perfect one

Now that looks like a workout

I love the filthy fifty

Oh yeah! Got to beat 24:54 for a new Rx'd PR. Definitely do-able - this is one of my favorites. The box jumps kill me, though.

#9 Brian - how about "Tabata This" with the exercises you mentioned? You can still do Tabata Hill Runs - 20 seconds up a long, steep hill, 10 seconds down the hill. If the hill isn't long enough for a full 20-second "up" then up & down over 20 seconds, but walk during the rest.

This 'Sounds' Easy. I have the one of those biggest everlast medicine balls you can get. Must be 20-30 pounds. Any ideas for how to carry out the wall shots, I live in a small apt and most likely raining outside.

dirty

I'm scared. This is my first filthy fifty. My dad tried to do this one last week and could only finish half of it. He did the rest the following day, and said that after 10 burpees, he had to take a break.

I love the Filthy Fifty! Yahoo!
Although I made my new CF friend do this with me last week...Sorry Kari! :)

WOW! Can't wait

Eeek.. I think this will be my first time with this nasty workout. BRING IT

Are those rose colored glasses he's wearing? I've been searching for a pair of those

Has anyone seen the new American Gladiator? CrossFitters would dominate those Gladiators.

Titan is my favorite. I like him so much that I let him borrow my shirt and my make-up. :) Pretty.

Philthy Phifties! last time I couldnt even keep track of time...I guess this will be a PR as long as I can keep time

Brian-

Yeah, I'd say you posted #9 too early. I read it and was like "more of a one day full body work out?" What more does this guy want? I think that this one will fit the bill.

Good luck with your friends....let us know how it goes.

Just wanted to say a quick thank-you to the whole crew up at the Crossfit HQ in Santa Cruz for putting off such an amazing weekend, I had an absolute blast and learned so much more than I ever expected. The level of professionalism and the passion displayed was contagious and I'm so happy I was a part of that for two short (yet grueling) days, kudos to all the participants for doing so well.

It was an absolute honor to finally meet Tony B, Freddie C, Nicole, Annie, Kelly, Rob, Dave and the rest of the trainers that took the time to help each and every last person that attended the certification. You guys put off a fine show, indeed, and I can't wait to come back in July.

Oh, and nice to meet you, too, Nadia. Nice work on Phat Helen, she was a meanie.

jee-oh-koin aka. Geoff

Allison, those may not be rose-coloured glasses I'm wearing, but I was seeing the world through that view all weekend.

My favorite. This one hurts so good. Cant wait to hit it hard tomorrow.

Hey there, I'm a newbie here. But I was wondering if most of you still do the typical crossfit warm-up before doing a WOD such as the filthy fifty? The reason I ask is because some of the exercises in this WOD are in the warmup.

Thanks.

Oh dear. This will be fun to try. Got no kettlebell nor jumping rope, though.

that's why I love crossfit!!

Had a funny experience today that I thought that I would share.

I have been doing Crossfit for a little over a year now. We started out in a garage with a couple of friends before we moved into our Crossfit Tulsa/Triton MMA facility.

I have been a member of a globo-gym during this time as well. I have not been to the "super-gym" once since I adopted the Crossfit program. My contract with th globo-gym finally expired this month. I went in to cancel my membership and was greeted by a 20 year old girl behind the counter wearing high heels, jeans, and a low cut shirt (about the only thing I do miss about the old gym).

She came off with an attitude when I told her that I wanted to cancel my membership. She then called a manager type guy up who asked why I wanted to end the membership. I told him that I have not been in more than a year. He responded with "well its the beginning of the year, what a better time to get back into working out".

I just chuckled to myslef and thought to myself, if you only knew my friend. If you only knew.

Looks like fun!

I gotta do my strength workout tomarrow but for sure I will be looking forward to this on wednesday

I'll appreciate if any1 can give me ideas of what to substitute for the wall ball throws. I live in a small apt.

Dang, this is going to be tough! What can i do in lieu of kettlebell swings and wall ball shots? My gym does not really permit those exercises. Any input would be greatly appreciated!

You know, I feel this workout isn't all the difficult until one gets to the burpees. And then it is just plain horrible. When I'm a little older/mature and decide to bring little ones into this world I'm never going to put them in time out, its going to be burpees. I think if my parents had used burpees as a punishment I would have been alot better behaved in my early youth.

Rajib - The sub for a 20# wall ball throw is a 40# thruster, but you really need to extend with force to come close to an appropriate sub.

ok, been doing crossfit for a few weeks now. seems ok, but are these wods enough to build muscle? or do i need to keep my heavy weight routine up? cos i dont want to shrink doing these workouts and ive already lost weight and a bit of muscle doing these wods only..

wow....been doing crossfit for a week now and so far though i'm really sore I've been able to do everything. tomorrow that might change as i'm naseaus just reading that. Question for the veterans; do you do the crossfit official warmup before every workout or just the lighter ones? i mean i'm not sure doing broom squats and dips 5 days a week is a good thing? also is there an official crossfit stretching guide anywhere on this site? off to get a good night of sleep, i'm going to need it!

joyeous pain; filty fifty...what the ...! my calluses ripped off in the 17th round of the last WOD and I've been grateful that today was a rest day. So it will be joyeous pain...or not. A good buddy clued me into "Bag Balm" so here's to a quick heal up.

3,2,1...go!

Just a quick question:

I will preface by saying how much i like reading what my fellow crossfitters have to say about things. HOWEVER, sometimes i am just looking to rate my time against someone else i have been scouting, or just take a look at other times in general. That being said, i am asking if anyone else out there would like to have a "Performance Only", or "Results Only" type comment page where only scores/times relevant to the WOD would be posted, plus any obvious comments about the workout.

This page would serve as a great place to get a comparison of your times versus the rest of the community, without having to sift through all the other posts (as lovely as they all are!).

Logsitall does a great job with stats, and i am sure they would find this sincerely helpful in rounding up any other comparable stats on crossfitters.

Just a couple of cents from someone who is very interested in where he stands within this great - and competitive - community.

Cheers

YES! The filthy fifty!

Last time I cracked my shin on #47 and had that feeling of puking from pain (not from the jumps pain) for the rest of the entire workout. My shin just healed- I know a long time for it to heal but it is right where the top of my ski boot hits... and there is no way I would miss a ski day! So I opted to keep ripping it open...Yeah Crossit! I love it!

gaucoin

Those are nice "Red Hot Chili Peppers" socks!

Ya baby ya :)

Oh I love this workout. It's so killer, but it's so right up my alley. No 135 lb snatches, or BW bench press, no, just pure pain and torture.

#37 Wanna Be Fit,

In a word, YES. Also, see the FAQ. It addresses this exact question.

http://www.crossfit.com/cf-info/faq.html

After 7 months, I have definitely gained muscle. If you're looking for the body builder look, you won't have as much luck. But there's no question that the functional fitness that CrossFit promotes will build plenty of strength.

EVERYONE: Attack the Fiflthy 50 will all you've got! Just finish, it's so worth it. After this WOD, few scare me. Except Painstorms. With 3 ladder climbs before and after, I finished in 40:32. My last 50 was almost 60 minutes, about 5 weeks ago.

Bryant- did the Filthy 50 last week and I subbed 100 singles for double unders.

Tonight we did 5 sets of 5 reps front squats. I started too low, so I kept going for a few extras. 65, 70, 75... up to 105. Post: worked on HSPUs, kipping and rope climbs. Long way to go on the rope climb.

I shall engage in mortal kombat...

New to CrossFit. In Iraq a few of my team were hitting it hard core, but I didnt seriously pick it up until last week when my triathlon training partner called me a little girl and showed me the "nasty girls" video. He then showed me the Filthy Fifty video. I believe my comment was "I will be able to do that in 6 months." Guess I will be doing it tommorrow, OUCH!

Since I don't expect to live this one pin my wings on my chest please

#6 Bryant,
I ahave the same problems you do. Screw it man jump the benches we do. We also have to do wall balls in the basket ball court. and for double unders we just do 50 squats. we only have one jump rope and none of us can do double unders...
#9 Brian,
the filthy 50 is a whole body WOD. but if you want whole body that your friends can do that will wipe them out I suggest MURPH.

#40 Saggy

its called www.logsitall.com
you cant exactly comment on either people but it keeps track of all your stats and you can compare against others.... its pretty cool.

I feel like I'm going on a first date or something. I'm nervous and excited, not sure which is more.

Sean, thanks for the tip. I'll try the thrusters, I've got dropped ceilings in my gym. Don't think they'd appreciate a medicine ball through the tiles.

I picked one hell of a day to start crossfit. Pray for the noobie please.

Completed: 29:48 (some substitutions due to space availability).

wow.

Yes! Yes, yes, yes, yes, yes!

My brand spankin' new 20lb orange and grey Dynamax wallball thanks you. Finally he gets put to the test!

Allison #21

I'm watching it right now. I feel like an above average CF'er would dominate the rings, wall climb, powerball, and especially the eliminator. If you like Titan, check this out (w/f s)

http://www.youtube.com/watch?v=oo1xbT2rYiE

35 Pullups in 30 seconds aint bad.

Oh, and Hulk Hogan says Dude and Brother more than anyone else in the history of television.

After a wod is there any prescribed stretching? From watching the videos and doing the wod's myself, it seems lying down on the floor is the norm.
I really do stretch out a little, but wonder if there is a crossfit cool down just as there is a warm up?

What is the "Knees to elbows" exercise - sit variation or is it standing (I'm assuming that its a crunch with hips and knees at 90 and hands behind the head)?

Looks like a killer - it'll be interesting suffering through this one.

Welcome Caleb #51!

I drank the kool-aid about three weeks ago. Prepare yourself: the pain is temporary, the glory is forever.

Question: Do you do all 50 of one exercise before proceeding to the next?

Jenn: knees to elbows is demonstrated on video in the demos section, but it's done hanging from the bar. I pull knees up as high as possible, which is not yet the elbows.

My fiance watches American Gladiators. I'm tuned in to Law & Order, of course. Though I did sneak a look earlier, and yes, CFers would rock that competition.

#60 Janell: Yep. 50 box jumps, then 50 jumping pull-ups, then 50...

You get the idea.

hey, look it's gaucoin in the pic! very nice to meet you this weekend...damn you are tall.

made it back to rainy sea-town. i fell in love with santa cruz, but it's great to be home and to see beautiful mt. rainier in the distance, makes me want to climb it...maybe someday, with crossfit anything is possible! :-)

Big thanks to all the trainers/HQ staff (hope I don't forget anyone) Nicole, Tony, Dave, Annie, Andy, Robb, Nicki, KStarr, Pat (damn you and your beautiful muscle-ups and HSPU!) and last but definitely not least freddy c for a great cert this weekend. I learned SO MUCH, even as a second-timer. I am so excited to get back to the gym and use the great coaching tools i picked up on my clients. I think I am still on a high from the great weekend.

Freddy C, OPT Mommy, gaucoin, Angela (my oly girl!) and her hubby, and Joey so nice to meet ya'll!

well i'm off to use the bosu to work on my core. ;-)

p.s. i am f*ckin sore! filthy fifties are going to suck big-time tomorrow!

I have no idea why, but I've really wanted to do Fran lately. this will do though.

augh, post stuck in the spam filter..probably used the f-word too much. ;-)

forgot to say, nice video. good work pat!

Wolf is the most amazing American Gladiator ever!

Oooooooowwwwwwwwwwwwww!

What Would Coach Do?

Gaucoin- It was great to meet you and all Team OPT at the Cert. You really are so much taller than in your posts.

Really looking forward to getting my ass kicked by Canada again this summer at the Crossfit Games. (Uh, not really) Please don't bring so many monsters to the games. It makes my chance of a top ten finish even smaller than it already is.

And thanks for holding that med ball in a manner that gave me free advertising!

#6 BRYANT,

I WILL DO 200 SINGLE-UNDERS FAST.

MY DUOBLE-UNDERS ARE SO BAD THAT I LOOSE THE WORK OUT INTENSITY AND START RECOVERY AND THIS IS NOT THE IDEA.

ROBERT S.
TUCSON, AZ.

8pm Crossfit Vancouver Class
(jumping pull-ups done from ground- jump and pull to 8' pull-up bar)

Marco - 32:16
Tbear - 36:15
Katherine - 40:00
BK (30's) 40:42
Big Los - 39:32
Jen #5 - 42:26
Gidgit - 43:03

Mommy? I want my mommy!

Filthy Fifties as rxd - gym only had a 16lb med ball and 18" platform:

31:46

I am a rock. I double posted on the last filthy fifty wod.

What's a good sub for kettleball swings?

Anyone writing a review of last weekends level two cert? Would love to hear about.

#71 stevo: Dumbell swings.

You can also do sandbag swings (if you have a small sandbag) or barbell swings (but your ROM will be shortened at the bottom obviously - unless you have a reeeeally wide stance ;)

In a pinch I guess sumo deadlift high pull would be a workable sub.

We really need to start using the rest day over here. Yesterday we did 3 sets OHS w/95, 5 sets heavy back squats and then ran 4 miles with 30 lbs. Today will be fun!

how much is a 1 pod kettlebell?

Hi # 67, I got something for you instead of throwing the DU's out altogether try alternating your swing, one regular swing, or a couple, then one double under and so on and so forth that way you still have momentum but you are teaching your body how you need to move to tackle a consistent and eye-grabbing 50 DU.

This one may get me kicked out of my gym. Planning on making a wallball tomorrow out of an old basketball,which I'm sure the staff at my globo gym will not understand.
QUESTION-- Are the lunges with or without weight?
First shot at the filthy...3 2 1

Only the box jumps, lunges, back extensions, burpees and double unders scare me...

What's RX on jumping pull-ups? Bar is at 8'.

I'm still bad at double unders. I do double-under, single, single, double under, single, single, etc.

What can I sub for GHD back extensions? Doing supermans on floor seems a wimpy sub, but I tried extensions on a big ball last night and they're really awkward - my wife seemingly isn't heavy enough to hold my feet.

22/M/155

Titan is a juice pumping steriod monkey. I would smoke Titan in the filty fifty.

... also single unders are weak. The energy expended even trying double unders is much more taxing than almost any single unders.

hey guys,

I'm in Iraq and my internet won't load the videos. could somebody please explain how the burpee is done the CF way?

thanks

Danimal:

1) Start standing 2) squat with hands on floor 3) feet extend back in piushup position 4) pushup with chest on ground. 5) pull legs back to squat position 6) exploding jump in air. Repeat 49x more times!

26/M/5'10"/170

as RX'd except for:
35lb dumbell for kettlebell swings
15lb medicine ball for wall ball

48:06

26/m/170

first filthy 50 - hardest CF so far

as rx'd except:
3 - 35lb dumbell swings for kettlebell
7 - good mornings 45lb for back extension
8 - 20lb thrusters for wall ball
10 - 50 tuck jumps for DU.

47:36

32/F/143#
28:20
Only sub was an 8# med ball due to lack of heavier one. Hardest exercise: knees to elbows. Favorite: double unders...if you keep practicing you will get them, and when you do- look out!

For time: Filthy fifty
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

Stretch/warm-ups
50 walking lunges.
35 burpies then realized that if I tried to do 50 of everything I would not be able to complete all of the exercises. I completed the entire list with 35 reps of each with the following sups:

Kettle bell w/ 35# db
double unders w/ tuck jumps (watch form)
40 wallball because only had 15# ball
jump box onto weight bench

Time/32:34
Loved the physical and mental challenge of the wod. Lost four pounds the first week.

I asked dumb question of What substitution for back extensions? above... I can do weighted Good Mornings. Brain fart. Swiss ball sub isn't working for me, and I don't think Supermans make sense, too easy.

Still can't find RX for jumping pull-ups, but I'll DL the video later on different computer.

I feel so lucky just getting to try this... first time with enough equipment and ankle healed sufficiently. Newbie so dumb I'm looking forward to it.

Regarding Stats in comments. I believe WordPress and MoveableType can be modified to post a colored column or column with colored font. The trick is offering us a new field (input box) when we're entering our comment. I don't know _anything_ about WordPress, but I'm sure this is easily doable, just as you see our Name and timestamp in different colors and fonts below each comment.

What would be sweet is a separate, colored column with scores, results, stats or what-have-you.

I am all keen to do the 300 workout for a difference...
which one you guys think will be more smokin',
Filthy 50s or the 300, or even the Stacked 300 workout? :D

51 minutes as RX'd. If it weren't for those burpees I would have gotten away with a faster time but alas those blessed things had my number. First filthy 50 and boy was it fun (note sarcasm).

M/31/6'3"/284lbs

Filthy Fifty

39' flat

Hooped!!

36/m/175

34:08 with some scaling / subs

Due to recent calf injury:
step ups rather than box jumps
30 burpees
30 DUs

Due to being terrible at them:
20 knees to elbows

All else as rx'd.

Tough 1st workout after an injury. Every weakness is exposed.

Dude, is mike o'hearn a CFer? He kips! (A little bit.)

38/m/153

sub'd Box jumps at 6"
sub'd Knees to chest
sub'd 20lb kettlebell swings
sub'd 10lb medicine ball
sub'd tuck jumps

time: 32:00

34/M/170

Entering recovery cycle. Plan on 1/2 WODs for the next cycle. Did 25reps with many subs (jumping in the house at 5am wakes everyone else up). Did not keep time.

KB snatch set @ 20rpm

5 minute break

50 18" bench jumps
50 jumping pullups
50 1 pood kb swings
50 walking lunge steps
50 KTE - knees touching above elbows
50 back extensions
50 25# "ceiling ball" sandbag shots
50 burpees with pushup and 12" jump to touch bar
50 knees to chest tuck jumps

23:02

wow first time.sounds painful i love it!

21/M/185

38:50

Had to use a 20 inch step, substituted laying knees to elbows, and ran out of time during tuck jumps (double unders).

I so wanted to quit during the burpees but finished them out. Not completed as RXed but still proud of myself. My training partner completely quit when we started the burpees.

37 minutes.... slow on burpees this time

Scaled to 30 reps. Subbed bench jumps (40 cm) for box jumps, 16 kg dumbell swings for KB swings, 20 kg thrusters for wall balls and tuck jumps for DU.

19:48

Very tough. The K2Es and burpees were the hardest (and not pretty).

49m/5'10"/222
as rx'd
subbed 35# db for kettlebell
12# medicine ball was heaviest
20:40

33/M/202

as rx'd

30:30

27/6'6"/200 lb

39:20
Subbed 12.5 lb Good mornings for back extensions

25/5'9"/129 lb

33:54
Subbed 12.5 lb Good mornings for back extensions

First time with 24" box jumps.

#58
Knees-to-Elbows are when you hang from a bar and literally bring your knees to your elbows. You will have to raise the hips to make this happen, Easily the second hardest part of the WOD, after, of course, the burpees

26/f/142/5'9

Did my own thing. Back squats 3-3-3-3-3-3-3

95-100-105-110-115-120-125

J Rock:

Just wanted to cast my vote along with Spider Chick and Allison for a nice video of, well, they said it best.

Now that I've cast my vote, do I get forty acres and a mule?

Did this yesterday. I'm resting today.

"Sissy Fran"
21-15-9 reps of:
Pullups on gravitron at 50% of bw
Press 35p
Time: 09.45
last 9 reps jumping PUs on normal bar)
first set of press unbroken

Navy SEAL ladder of pushups:
9+7->
9+6->
7+5
Total: 136

32/M/163

As rx'd:

28:21

Mama beat me to the boards.

I think this WOD should be called Jezebel....burpees kicked my butt this morning.

26/M/6'3"/192

As rx'd:

30:25

Steve - 30:15

35/m/70/170
200m jog wu
Filthy Fifty sub tuck jumps, 33:00 (last time 49:48!)
200m walk cooldown

16:02 as rx'd

3 sec off PB set last year

160 lbs
33 yom

Is there any substitute for the kettle ball swing?

M/30/5'7/180
as rx'd 31:24

Sub kipping for jumping p-u...25 of each instead of 50...25:45

Sunday- Run about 10k

Monday- “Elizabeth”, 21-15-9, 80# cleans, 63-45-27 bench dips, feet up
Time: 15:45

I would love some rings! Maybe this year.
Erin

My gym also does not support wall balls. After looking at videos of thrusters and push presses I really do not see much of a difference other than it seems that the squat or dip is deeper on thrusters. If someone could explain the main difference I'd appreciate it. This was one of my first WODs that I ever did and it definately roughed me up the first time. Looking forward to conquering it this time!

M/40/5'11"/195

45:55 (12" box jumps, 25# kettle bell, knees to elbows from standing, supermans "back extensions," 12# "wall ball" to basketball backboard, 150 continuous single-unders)

F/37/5'6"/140

34:22 (12" box jumps, 25# kettle bell, knees to elbows from standing, 45# push press!, supermans "back extensions," 12# "wall ball" against tree trunk, very ugly burpees, 100 single-unders-rope is too long)

173#

Sub 12# wall balls
25 burpees
25 double-unders
36:35

CFWU X # (-situ, -pu, - bext)
Time 8 min 9 sec

15 Box Jumps
15 JPU
15 DB Swings, 20 lbs
15 Walking Lunges
15 situ
15 Push Press, 35 lbs
15 bext
15 burpees
Time: 11 min 53 sec
Indoor Bike Ride for 17 min
Total workout time 37 min 2 sec

I love to hate the filthy fifty!

sub'd tuck jumps for du.

36 mins flat.

Burpees killed me. It's quite embaressing being a coach and throwing up outside when some of your players are in the gym watching you struggle!!!

M/39/185

In my haste to hit the gym this morning, I left the wee piece of paper with the Filthy 50 exercises on the kitchen counter. That scrap of paper gets pretty important when you are more than half way in and staggering around the gym in a sweaty delirium. From memory, I did the workout as rx'd... except for the wall balls! I forgot the wall balls!

29:35 without wall ball.
Last time out, 36:10 as rx'd.

At the pace I was going, I would have beaten my previous time by about five minutes, I reckon. Oh, the shame of it all. The shame.

More better faster

26/6'8/210

35:40 as rx'd

108 Wahoocat~

Yes, 40 achers and a mule, 40 haystacks and pitchfork, 40 farmers and the dell, and 40 days and nights.....(for time)! LOL!

Am still at the hospital waiting for whyfey to be discharged, and then we be playing nurse for the day, so I won't be able to get to the gym to train. HOWEVER, I can do:

50 picinic table jumps, 37 inch table
50 Jumping pull-ups
50 laundry detergent bottle filled with sand weighing swings, just over 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, a log that was just cut from behind the apartment that I threw up on my shoulders and hid in the woods for days like this..weighs atleast 50 lbs
50 good mornings with said log
50 homade Wall ball shots, 26 pound ball
50 Burpees
50 Double unders

Damn I love crossfit! Gotta think outside of the box...and there are very few workouts that can't be done right at home!
Goin' Rocky style today! And it is 34 degrees here in sunny VB, which whill give me the whole Rocky IV mindset (I think it was IV when he was in Russia)!
Wish I could get this taped, but alas there is no one to play with today, so I am WODing solo!

Good luck to all who go at this! Love the filthy, dirty, dirty fifty!

I love this workout!!!!! At least the first 5 minutes and then I spend the remaining time praying that God would smite me or something.

After you finish this you know you've done something. Can't wait until after work today!!!

I love this workout! At least the first 5 minutes and then I spend the remaining time praying that God would smite me or something.

After you finish this you know you've done something. Can't wait until after work today!

39:12.

Can't do double unders yet, so I did 100 single jumps.

My group and I worked outside, it was 22 degrees and it hurt.
31:21
about 10 min off PR

did 5 minutes rope jumping as warm up

Filthy fifty went bad..

felt tired..:(

Time as rex'd 26.13.. a minute slower then last time

Got to get a grip on those knee to elbows..

I like your substitutions J Rock, gives me some ideas. Not only does my gym not have anything resembling a wall ball, they also don't have anything to do box jumps on. Hmmm.....off I go to the shed to see what I can dig up!

Thanks! And yes, this will be a cold one...it is 31 degrees right now as I am about to head outside to play! Woohoo!

46m200#

cut this one in half to avoid total wipe out, also only had a 10Kg ball,
so 25 reps each: 17:01,
previous time was over 40 doing the whole thing, so a good intense, but not pick me off the floor workout.

40:06
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (subbed 37.5 # dumbell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (subbed 5 kg ball - heaviest available)
50 Burpees
50 Double unders (subbed 100 single unders - can't do doubles!)

bw 170

22:03 as rx'd

box jump = 9 per side

What is comment #104 in reference to?

I have a brother who wants to use a supplement by ADVOCARE (?). I told him I believe in eating right (zone)and training hard. Anybody disagree or have any insight on performance type supplements?

new to this... what is a "pood"?

I think I will have to go digging into the archives today. There is no way I could get away with the filthy fifty at the Gold's I go to. I'm almost to the point where I could do this at home. I need some heavier dumbells and a plyo box.

I can't remember where I saw the link for it, it's probably on this website somewhere, but you can make your own wall ball. It costs over one hundred bucks to buy a twenty pound wall ball usually, and it costs about four dollars to make your own.
You get an old basketball, or buy a cheapie, and cut a small hole in the top. Then take a funnel and pour in 20lbs worth of sand. I then packed it in really well with lint leftover from my dryer. Then use a lot of duct tape to cover the hole and you are good to go. Mine has held together for over 4 months, and it has survived being thrown against trees, thrown on the beach, thrown across the yard, and worse.

#136- Patrick

1 pood= 36 lbs

See FAQ- it is a huge resource!

as rx'd: 26:30

Awesome WOD

nevermind...

Scaled to 25...16 minutes

M/37/212/77"
31:49
subbed good mornings for back extensions

Today was my first day of crossfit. I made to about halfway through the pushpresses and then raced outside to projectile vomit all over the place. It was a very humbing experience and I hope that I am able to complete it next time. I think I can still taste the vomit... yum.

34:10 as rx'd except for 100 single unders can't do doubles well yet and i was about out of gas.

sure felt strong in the beginning...prayed for death on the second half.....

JTK: Since single unders are so "weak" what do you recommend as a sub for those who aren't quite up to doubles yet?

Matt #118: I feel like thrusters are more work because you never let go of the weight.

Gmack: I am uncomfortable with supplements. I do take a multi-vitamin and an omega-3, but otherwise try to Zone and Paleo to cover the rest. Of course it's a bit more Zone with I find an ice cream sandwich or pizza night rolls around.

Today at HEL we're doing max rounds in 30 minutes of 20 pistols (10 each), 20 GHD sit-ups and 10 push-ups. 3 things I've been wanting some practice with!

22/m/172

Wow!!! I am really smoked. Had to substitute for some of them.

Modified Filthy Fifty
50 bleacher jumps
30 strict pull-ups, 20 jumping
50 35lb db swings
50 walking lunges
50 push press (45lb)
50 wall ball shots (14lb)
50 burpees
50 back extensions
50 tuck jumps
50 knees to chest

34:30

M/51/205

40 lb dumbell for kettlebell..12 lb wall ball...jump tucks for double unders.

41:40

The burpees are where I hit the wall.

50 Box jump, 24 inch box - as rxd
50 Jumping pull-ups - sub 25 pullups
50 Kettlebell swings, 1 pood - as rxd
Walking Lunge, 50 steps - as rxd
50 Knees to elbows - as rxd
50 Push press, 45 pounds - as rxd
50 Back extensions - as rxd
50 Wall ball shots, 20 pound ball - sub 45lb thruster
50 Burpees - sub pushup
50 Double unders - sub single under

20:54

Age=28
BW=187

As rx'd. Well, not really. 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.

28: 30 mins.

http://stevesclub.typepad.com/

25/M/6'5"/215

Does anyone watch American Gladiators? I want one of those hand bikes they use in the Eliminator, it looks tough as hell.

I was perusing the exercises and demos today. No hero WOD videos. It would be pretty cool to see some of those videos done by a group or even some servicemen or women.

30:35 as Rx'ed

Also, new PR on 500m row-1:49

Oh, man! I feel like a complete rock. I had to do 50% Rx, and still got a slow time. 25 reps for all, with donkey kicks sub for double unders (I just can't jump rope) - 22:18

That's alright, I'm only one week into crossfit, so I'll get better.

Oh, I guess those are called tuck jumps, not donkey kicks...

I love it.

Started Zoning on the 12/26, down about 6 lbs. But even better, just spent the weekend in Vail skiing in epic snow. After a year's worth of intense crossfitting, this was the strongest I've felt on the mountain in 15 years. I was amazed with my strength, endurance and recovery. Even the altitude bothered me less than in previous years (I live at sea level).

This was my first true real-world test of my fitness since CF, and CF passed with flying colors.

27:22

12lb wall ball

M/22/6'1"/185

As RX'd 21:02
Decided to add two exercises to the end. Manmakers with 20# DB's and GHD Situps. Ended at 24:24. Those manmakers are rough.

On a side note, I think I got some of the older ladies that do pilates and stuff in the gym studio interested in Wallball. Either that or they just like to see me sweat. HA
Have a great day and props to all you home skillits giving this a try

OH MY GOD! Did my time get WORSE?
This is Grantonio, taking the Pukey-walk-of-shame.

1 hr and 1 minute.

Subbed the knee-to-elbows with just the reverse ab crunches.

Thrusters with 20#s.

BW 172

as rx'd

19:48

25:31

20 in box
scaled wall balls to 13lbs

knees to elbows were definitly filthy, need to use more swing next time.

24/f/5'6"/146

KTEs were still not quite full ROM, though getting a lot closer. wall ball shots with 14 lb ball. Rest as Rx'ed.

Time: 43:03

nice pic tho gaucoin... way to represent!

Another one for the books.
Did not do the "filthy fifty"
did pool PT today
8 rounds for time of:
100 M swim
10 pull outs (full extension underwater to full extension above the deck)
20 BW squats
30 mountain climbers (single count)
Time: 30 ish/did it with 4 other people
Have a good day.

Oh man...this is killer.
The good news is I will be able to do this today in my new Allison NYC T-shirt. I will be the envy of everyone at the gym, until the moment I puke all over myself.

couldn't even complete it today. was running off of only 6 hours of sleep (my body really needs 8 to function well, for the time being) and did the workout right after i woke up with nothing but crap in my stomach. made it to the wall balls at about 13 minutes doing it pack style

For time:
25 Box jump, 24 inch box
25 Jumping pull-ups
25 DB swings, 45#
Walking Lunge, 50 steps
25 Knees to elbows
25 Push press, 25# DB's
25 Back extensions
25 Thrusters 20# DB's
25 Burpees
25 Tuck jumps

Time= Somewhere btw 25 and 30 min.

1 mile treadmil warmup

"Filth Fifty"

asrx

34 and change no stop watch very very tough day

47/m/185

42:54:90

burpees took 11:20 alone, who knew?

jpu's using rings
30x 1.5 pood kb swings
40x ring KTE's
25# good mornings
tuck jumbs for DUs

26/M/175

As Rx'd sub thrusters for wall ball
42:59

second time doing this WOD, last time was 44:50 about 6 weeks ago.

38M/175

subbed a 10 lb ball (don't own a 20) and had to do squats in sub for the jump rope. I really need to get one.

31:40 for my first ever filthy. Wow, what a workout!

stay safe all.

31/f/161/68"
Filthy Fifty
50 box jumps, 20" box
50 jumping pullups
50 kb swings, 1 pood
50 walking lunges
50 KTE
50 push press, 30# bar
50 back ext
50 wall ball, 12# ball
50 burpees to dynamax
50 double unders, sub tuck jumps
36:04

w/u: 5' double under practice; shoulder ROM with broomstick

post: gasp for air and shower!

LesAp, i kept your time in mine and used it as my goal. thanks for the help! believe it or not KTE took the longest. broke up into sets of 5 and since it was in the middle, it was just mentally tough. can't believe this is just day one of this cycle...

ck

ck

26/F/115

Did this workout at 9 o'clock this morning after my 13 hours shift of delivering babies.

First time did wallball--8# medicine ball to 8ft target.
Used 26# KB
Sub'd 25#DB Good mornings for back extensions
20" box jumps

Time 30:32

Did this at Mike Mc garage gym.
"Thanks Mike for motivate me to kick your butt"

forgot-sub'd 100 single unders for double unders

Filthy 35 (last time I did 30, baby steps!) Mods:
box jump- 6 high
Kettle bell- 17.5 dumbell
Knee to elbows- 25 (up from 20 last time)
Push press 30 lbs.
wall balls- 10lbs
Tuck jumps insted of double unders
34 minutes Could have done better, got interupted by a 'chatty cathy' a couple of times. =P
JJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJJ

I think cassandra summed it up for everyone very nicely with "wow".

As I was driving home I couldn't help but think of Pareto's principle [but in this case that 80% of my time was used on 20% of the exercises]. It sure felt like the burpee's took up a lot of time out of the total. My only substitutions were that I used a 15# ball (globogym didn't have a 20). And I did tuck jumps instead of double unders.

29:17 for me

Sam blew through it in 21:57 (same sub's and he started halfway through, then came back to the beginning so that we wouldn't trip over each other).

J roCk - great subs.

First time as Rx'd with 45# good mornings for back extensions. Last time I did it with 20" box.

A new PR too!

31:20

Good job today Kim - you keep beating me. Barely. Ha ha!

WU .5 mi. walk on treadmill
49:16
That sucked
subbed 35 db kb
subbed 40# BB thruster for wall ball shots

ok, here's my contribution....

box jump - 50
jumping pull ups - 50
subbed bag of tools for kettlebell - 50
lunge - 50
knees to elbows - 10, pitiful but the bar i use is just too wide in diameter to hold on to :(
push press, subbed 6 foot 4X4 post - 50
back extensions with post - 50
wall ball - 10lb. ball - 50
burpees - 50
tuck jumps - 50

27:42

30/m/190

as rx'd

24:45 (PR)

Shaved another 30 seconds off of my time. As always...the burpee/wall ball combo at the end stinks!

44:22

20" Box
25# KB
33# PP
12# WB

23:14 as Rx'd

23lb wall ball &
100 single jump rope were the mods to the workout for me.. 34:17

28/m/210

as rx'd

27:24

M/44/154

34:41
Sub’d 12# wall ball. Killer work out.

Hey guys! I'm 21 years old, 6'1 190lbs, been doing CrossFit for about 3 months now, by far the most effective program I've ever tried..the gains I've had over that short time period are incredible..just wanted to thank Coach for showing me the CrossFit way and providing the daily WOD's

In October of 2007 I tore some ligaments in my ankle, I'm almost completely recovered now, but I'm still not able to run or jump really..so whenever the WOD calls for running I usually row instead..today's WOD has a ton of jumping stuff though so I decided to check out the WOD on navyseals.com, I was just wondering if anyone could tell me what's meant by "4 count flutterkicks"? Thanks!

44/m/158#

38:55

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

PR by 9+ minutes.

Sweet-I've been waiting for a second crack at this one. The last/first time I did it it nearly killed me. I know I can go faster this time. I'm on a rest day today, but I'll try to make this one up while I'm out of town. Are there any CrossFitters down at Fort Polk who want to do this with me? If so, hit me up on AKO: adam.c.wood

#183 -
if i remember from boot camp correctly, 4 count flutterkicks are flutterkicks that you count 1-2-3-4 = 1, 1-2-3-4 = 2....and so on. I think. Been a long time since my boot camp days!

Filthy Fifty, scaled to Thugly Thirty-five
35 16" box jumps
35 jumping pull ups
35 30# DB swings
35 step walking lunges
35 anchored sit ups
35 push press, 45#
35 super mans
35 wall ball, 6K
35 burpees
35 regular jump rope
17:35

Ouch! I beat my husband Neil by about a minute!

35:12 as rxd

35lb db for swings
23lb ball for wall ball

KTE killed my time as did having to change rooms, go outisde, etc

On a positive note, we're up to 9 strong drinking the kool aid.

Amy, "Thugly Thirty-five"...that's funny! Great time!

Comment #183
Well if it's like the Army, a 4 count flutter kick is really 2 reps of flutter kicks - right leg 1, left leg 2, right leg 3, left leg 4 (and that is considered 1 four count flutter kick).

Oh and big ups to DanOfTheDesert for taking me down today...

Mark
33:50
Normal subs of 20" box and 9' wall ball. Burpees, K2E's were tough.

M/45/6'/175
38:10 only sub was tuck jumps

brdrchk
F/32/5'3"/125
45:30 did about 12 double unders and switched to tuck jumps

First time.....wow.

justin 27/6'/165 40 mins. Sub 12 lbs wall ball.

23/m/78"/255#

I'll do this one later today. Just did some tabata intervals with my polar:
14:13
253cal
30% fat
max 181
avg 156
1:36 in zone

Ref sub for double-unders: IMO, a suitable sub would be a 3 (or perhaps 4 or 5) to 1 ratio (ie 150-250) singles. For me, the double-unders are only second to the burpees for agony, and I'm sure even the least coordinated person could crank out 100 singles in 1 or 2 minutes, with minimal impact felt on knees (and rest of body). The double-unders, when I couldn't get more than one at a time (if at all) was a 5+ minute ordeal. Even now, with being able to get 10+ d/u's in the first set (and decreasing from there), the d/u's and burpees take almost 6-8 minutes of my workout time (curse my 200# frame!)

I think the knee-to-chest tucks (jump in air, bring knees to chest) are a more suitable replication of the effort required for the double-unders, although are worse for the knees in terms of impact than single rope jumps (even 250 of them).

AL

Troy 29/6'3"/255 31 mins. Sub 20" box, modified burpee, 12 lbs ball and knees to belly button.

F/38/5'7"/137
Thugly Thirty for me: 36:30

First WOD after taking a forced month off post-surgery, so only did 30 of everything, and:
KB was a 20# DB, knees to elbows was with those hanging arm sleeves, PushPress was 45#, wallball was maybe a 6kg ball (wt. info was rubbed off), and did only 60 SU b/c I was dying. But glad to be back!

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

28/175

No 20lb ball, used 15lb
Subbed tuck jumps

33:04

Rough day, asthma kicked in on wall balls

HHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

38:21
OMG.

J rock
I love your post! To think... today I'll cut down a tree limb, jump on a picnic table, and swing a sand filled laundry detergent bottle...sweet!
Can't wait to do the filthy fifties...

as rxd: 31:18

M/37/187/70"

Filthy 50...My Favorite.

As Rx'd 36:42...Met Pukie at the end.
Previous 42:37.

Figured out that if I do the DU's first I get done faster. When exhausted my coordination sucks. Next challenge is to get those darn KTE done quicker.

approx 42min (accidentally stopped stop watch for about 3 min)

slower than last time by 4 min, however I did not sub out the K2E this time(definite factor in over all time). also a pain in my right shoulder forced the thrusters (sub for WB) into small sets. burpees as always were a pain...

44'48" bench jumps for box jumps, 35lb db swings, tuck jumps for DUs, last few exercises done as a mash due to time constraints. Still a 5 min PR for doing as a mash up.

m/39/190

as rx'd 19:25 finally a sub 20 min.
very happy all clean reps

41yo/f/160#
HATE/LOVE this WOD
spin class per Filthy fifty(what was I thinking)
30min spin 14 miles
Filthy Fifty modified 27:21 in globo gym:)
50 24"box step up step down
50 jump pull up
50 35# db swing
50 walking lunge
50 hanging knee to hips (weakness revealed)
50 push press 45# bb
50 back extension on angle equip not GHD-occupied
50 20# db in each hand thruster-bb occupied
50 bend & thrust (shoulders toasty now)
50 double unders (sweetness banged out easy 10 in a row)

as rx'd-21:28 PR by 11 secs.
Everything felt good until burpees and then the wheels fell off. I still need to be mentally tougher and forget about being fatigued and push thru on wall balls, burpees and du. KB swings, jumping pull ups and push press need to be straight thru.
post- l-sits

EJEJEJJJJEEEEJJEJEJJEJEJEJEJEJEJJEJE
M/34/168
40:08
sub 35lb db swings, 40 lbs thrusters, 100 single unders
box jumps were about 28 inches high

Oh, how I wish I had rested yesterday! I usually do, but got bored at the fire station and did:
21-15-9
front squats w/135#
turkish get ups w/35# dumbells (switched arms at bottom of each rep, did not do 21 each arm, etc. - don't want any misunderstandings) 16:23.

My shoulders and quads were screamin' today for the filthy fifty. Did it in my garage and had to sub thrusters for the wallballs (10# DB's = 20# ball), and body weight good mornings for the back extensions.
33:46 (would be a PR by over 10 minutes, but not counting it due to the subs)

Angel #163 - I like your pool PT! I try to do CF/swim combo days once a week and get bored with the same ol' stuff. Thanks for the post!

DID NOT HAVE TIME TO DO THE 50 SO I DID CINDY.
14 ROUNDS IN 20 MIN.

Ok, so I have been unable to train since Thanksgiving due to a shoulder injury. i have been doing a few things here and there , mostly box jumps and running to stay in somewhat decent shape. For the past few days I have been feeling better and decided that I was going to do whatever WOD popped up for today. You can imagine how I felt when I logged on today, let's just say my expression started with F and ended with K! But I made myself a promise and got to it. Shook hands with Pukie around burpee # 25 and actually did double unders well for the first time and ended with a time of 49:14. Unacceptable in my book, but for over a month off and after a shoulder injury I'm just glad I was able to finish.

Ok, so I have been unable to train since Thanksgiving due to a shoulder injury. i have been doing a few things here and there , mostly box jumps and running to stay in somewhat decent shape. For the past few days I have been feeling better and decided that I was going to do whatever WOD popped up for today. You can imagine how I felt when I logged on today, let's just say my expression started with F and ended with K! But I made myself a promise and got to it. Shook hands with Pukie around burpee # 25 and actually did double unders well for the first time and ended with a time of 49:14. Unacceptable in my book, but for over a month off and after a shoulder injury I'm just glad I was able to finish.

Leslie #145

I think that tuck jumps are a much better sub or if you were to count your attempted double unders. If single unders are an option it gives you an out instead of learning, and struggling, to get the doubles. Just my thoughts.

WOW!! That was tough!
Sub'd: 20" box jump, 40# DB swings, Push press with 2 DBs 17.5# each, Good mornings with 37#DB on back, 30# DB Thrusters, Burpees killed me!
I almost passed out, so chickened out of double unders or tuck jumps. Couldn't move for a while, I will pay for this tomorrow, but sleep well tonight!
35/m/5'6"/150
Darrel

Steeliekid:

Thanks for the tip on the 5-on, 2-off schedule. I might do the same. I guess it doesn't really matter whether you do the WOD on the day, you still get a good workout. Friday-Saturday are my days off. I did Dian this AM (as rx'd except candy-ass HSPUs, where my head doesn't quite touch the floor, 14:40).

For a while I followed the template thing (CFJ Issue #06, Feb. 2003) systematically. Each day in the cycle was designated as either a single mode (weights, gymnatics, or metabolic conditioning) or a combo (W-G, W-M, G-M, or MGW) but I chose which specific workout to do out of the immense range of possibilities. That worked pretty well, too, though it lacks the randomness of Coach's picks. I'm still wondering whether the semi-randomization is really important, or just a way to keep things interesting. Any thoughts, Bingo?

filthy fifty

bench jumps
10 lb wall ball

38:58

M/48/152
"Filthy Fifty" (0 burpees per shoulder)

21:38 of work

Too many subs to be significant.

"Filthy 50" - 30:30
had to sub single unders (x's 100) for double unders and only able to do 20 knees to elbows so did 30 knees to chest on ab...thing...

for a cheap wall ball...basketball and sand and shoe glue to seal it off

M/29 yo/68.5"/160#

As Rx 28:17

50 24" box step up/down
50 jump pull-ups
50 30# kettlebell swings
50 walking lunge
50 knees to gut
50 push press #45
50 15# good mornings
50 Wall ball shots-14# ball (that's all gym has, thank doG)
4 burpees, just couldn't
50 single unders
37.30

146lbs/31yoa

Filthy 50 as Rx'd with one sub:

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 (did 45lb thrusters x 50)
50 Burpees
50 Double unders

Time: 32:20

I actually did double unders this time, with my Buddy Lee Aero Speed jump rope. PR with single unders is 29:26. Burpees again were the killer and of course the double unders took me about 3-4 minutes.

oh gosh, this is going to hurt. I am still so sore from the cert this weekend. Thank-you to all the trainers and participants for such a wonderful weekend. It was great to meet many of you in person. I look forward to seeing you all at the games!

If anyone is thinking of doing a cert and/or going to the games - do both! CrossFit is such a great community and is even better when experiencing it in person.

Heading off to get warmed up for filthy fifties (Nadia, that's right... warming up, are you?! haha:)).

M/220/49

Filthy 50 - skipped wall balls and back extensions

For time:
50 Box jump, 24 inch box
25 Jumping pull-ups - gotta get tougher
50 Kettlebell swings, 1 pood - sub'ed 35# dumbbell
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Burpees
50 Single unders

Lost track of time......30 plus minutes

M/23/5'9"/168

"Filthy Fifty"
sub 150 single unders for 50 double unders

29:58

Servus

Filthy Fifty
Subbed tuck jumps for double unders
27:39
Tweaked my elbow doing MU cold before the WOD.
Cheers

Tuesday, January 15th, 11am. 15.5 hrs fasted. "Filthy Fifty" WOD. First time doing this. Done in vibram fivefingers.

For time:
50 Box jump, 24 inch box (Used 10 stacking "steps" against a wall).
50 Jumping pull-ups (chins)
50 Kettlebell swings, 1 pood (35lb DB)
Walking Lunge, 50 steps
50 Knees to elbows (first time doing these, did em on a smith machine)
50 Push press, 45 pounds
50 Back extensions (subbed 25# plate good mornings)
50 Wall ball shots, 20 pound ball (subbed 25# plate full squat thrusters)
50 Burpees
50 Double unders (subbed knee tuck jumps)

Total time: 40 minutes.

M/29/165

47 min flat

Sub 100 singles for double unders

Got the gift of pain for my birthday

Happy Birthday gmoni!

47 yom 160#
33:08
Burpees killed me as usual.
bj 2:22
jumping pullups 2:01
kb swing 3:04
lunges 1:40
kte 4:23
PP 3:06 (way to slow)
BE 1:33
WB 4:32
Burpees 7:22
DU 3:02

27:43 as rx'd
Yea for under 30 min.:)

40:25

I'm scared, very very scared! Wish me luck on this one.

Subbed 45 lbs good mornings for back ext. Otherwise as rx'd.

30:55

Anyone have thoughts on load for good mornings that would approximate that of back extensions?

For time:
50 Box jump, 24 inch box SUB 21"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood SUB 35 pound dumbbell
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 SUB Tuck Jumps

29:31
--------------------------------------------------------------

Compare to 071118

For time:
50 Box jump, 24 inch box SUB 18"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood SUB 35 pound dumbbell
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball SUB 10 pound ball
50 Burpees
50 Double unders SUB Tuck Jumps

25:59

41:17
substituitions tuck jumps for double unders, 10lbs wall balls (largest in gym), and 35lbs dumbbell swings for kettlebells

over 4 min slower than last time. My gym is having heating and cooler issues affecting the humidity in the gym. My stamina seems to have worsened significantly lately I hope they are related.

WOW. HOLY Cr@P.
AWESOME WORKOUT!
shoveled drive this am.(130'x35')
400m jog

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, 16 pound ball
25 Burpees
50 Double unders

All as rx'd except Burpees (funny how those taste like pukies)and wall balls. Only had a 16# ball.
Total Time 58:46

M 39 170

as rx'd: 27:16

Putting the Burpee's and DU's at the end is just plain devious.

DU's - I felt like I'd drank a 12pack - wobbly legs, no coordination, and gulping air like a guppy.

KBS was with 35#
Subbed ab mat sit ups for KTE
Subbed tuck j for DU
WB was whatever the heaviest the gym had
Rest was as rx’d

Time: 28:57 PR!
Erin

bw 160 Age 39
5 set of ten reps a piece
DB sub for KB
otherwise as rx'd
31:30

Greg L.
26:15
same set up

M/52/184
Yikes ! I thought that I would not get off the ground after the burpees...I am sure that I saw pukie lurking just behind me at that moment.
As rxd - 24:02 .
Lots of room for improvement...onward and upward.

M/34/248

45:00 Min
Box Jumps thru Wall Balls as rx
Burpees and Dbl Unders were not completed because I'm a wuss - pukie was taunting me and I wasn't going to let him out of his cage - yet! My 13 year old Son did everything with me - he scaled everything and did 25 reps except for wall balls he did the whole 50! He is progressing quite well!

On a positive note: Had a BBQ last saturday night. Best Friends Wife (who I hadn't seen in about 6 months) couldn't believe the change my body has gone through. She told him: "Honey, you need to start going to the gym with him" and my wife said while I was outside tending to the fire she couldn't stop talking about what great shape I was in. Crossfit is changing my life for the better - thanks Coach and thank you all for the inspiration, motivation, and support!

Steve Cole #219:

I'm flattered that you would ask. My schedule is not a standard 3-1 or 5-2. I work with my hands and I have found that I am affected the morning after any WOD that has an upper body element. I do fine-detail work every Tuesday AM and many Thursday afternoons. I therefore typically take every Monday off, or just do some running. I judge what I can do on Wednesday by what work I am doing on Thursday.

That said, I have to pick and choose among the WOD's that Coach offers up. I typically get 5 WOD's done each week, so I guess I have an ersatz 5-on 2-off kind of schedule. My own philosophy is that you should do the posted WOD's if you do not belong to a CF Affiliate. Which one to drop in any 6 WOD cycle? I would ask you to decide which way you lean in regards to fitness goals. My desire is for greater met-con fitness and lower BW fat. I therefore typically drop one of the heavier WOD's and do the other 5 (I do some version of the CFWU before almost every WOD as well). Want more strength? Maybe drop one of the met-cons, or do 3 metcons from the 6 posted and do 2 days of Max Effort (Black Box ME).

Hope that helps.

29:10

used a 44lb kettlebell, guess that makes up for the 12lb wallball shots.

M/52/184
Yikes ! I did not think I was going to get off the floor after the burpees...I am sure that I saw pukie lurking behind me.
Lots of room for improvement...onward and upwards.

M/52/184
Yikes ! I did not think I was going to get off the floor after the burpees...I am sure that I saw pukie lurking behind me.
Lots of room for improvement...onward and upwards.
As rxd.24:02

34/M/5'8/175 3 months into Crossfit

Had to sub thrusters for wallball and tuck-jumps for double-unders and battled onlooker questions as to what the hell I was doing at the local gym.
34:04
Absolute smoker...loved it.
Any Crossfitter feedback on the Precision Nutrition program?

42yom / 148

29:06 (PR) as rx'd save for subbing 40# thrusters for Wall Ball(not allowed at my Globo Gym)

Managed to get to Burpees in 21 minutes and change and then fell apart. Thought I could break 25 but could not find enough air in the gym during those damn burpees. One consolation is that I was jumping to a 12" target instead of the normal 8".

Post - There is a challenge on the boards to see if anyone can do a one arm hang for 2 minutes. After the work out I managed 44 seconds with my right arm and 41 with my left. I will try again tomorrow.

24/m/201
27:58 as rx'd...24:02 last time.
Felt absolutely terrible almost the whole time...don't know if it was cold weather or just an off day for me.

As RXd 26:21.

500m Row

WOD
:23::31

Was cruising for a sub :20 until I hit the WallBalls. Then the Burpees totally crushed those hopes. I still was able to get a PR. I'm smoked..

Get some, Go again!

As RXd 26:21.

Quick question. When it asks for 50 walking lunges, is this 50 for each leg? Or 50 total steps? Cause I did 50 each leg.

25/m/155

18" Box Jump
45# DB for KB swings
didn't have a 20# medicine ball so I just did 50 squats.

38:25

Ran 20 miles in 3 hrs and 12 mins last thursday. Gearing up for the ING Miami Marathon. Crossfit has gotten me ready for this race. I just wanted to thank everyone for posting comments because they're always a big help.

Thanks! Wish me luck! Jan. 27th!

Nadia, way to kill it on "Phat Helen" this weekend! Natalie, Patty and all of you others ladies really showed what a strong woman is. I, for one, was impressed beyond belief.

Hey, I've got some nice videos of Nadia and Patty kipping together.

30:02

M/31/6'3"-197
AS RX'D
29:09

serious gut check!!

25/f/138/5'7"

Lots of subs. Had to scale this down a little:

35 Box Jumps
35 Jumping Pull Ups
35 Kettlebell Swings (I used dumbbells)
36 Walking Lunges
35 Knees to elbows (more like knees to belly button)
Had to eliminate the Push Press altogether. No gym available. Base was on lockdown.
35 Good mornings
35 Dumbbell thrusters
35 Burpees (barf!)
35 Tuck Jumps

Total time: 26:00. My subs made this easier than Rx'd, most definitely. Still, probably the hardest workout I've done so far.

Dropped one more body fat % over the course of one week. I will NEVER go back to the workouts I was doing before CrossFit!

Webb -- I heart you.

27:23 almost 2 minutes faster than last time but still needs to get much faster. K2E slow as usual and mostly 5/3/2 throughout. KB swings and B.E. unbroken which helped but wall balls, burpees real slow. Dbl unders took sometime getting going.

32/m/210/6'5"

42:48 PR by 45 seconds

I lose a lot of time on the knees to elbows and burpees. I would estimate about a third of my time is spent on those two exercises.

32/F/5'10"/153#

When I saw the work for today, I immediately regretted all the extra push-ups and squats I did yesterday...then I decided to try and get through it anyway.

As Rx'd, no scaling, no subs
34:41 PR (almost two minutes better than previous PR)

First time for this:

Subbed 3 stairs on stairwell for boxes
50 stair jumps
50 jumping pullups
50x35 dumbbell swings
50 steps walking lunge
50 knees to elbows
50x45 standing military press
50 back extensions
50x12 wall ball (no 20# ball in gym)
50 burpees
50 jump rope (no double unders yet)
45:42

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups - first 25 dead hangs
50 35lb dumbell swings
Walking Lunge, 50 steps
50 Knees to elbows - much harder than I thought
50 Push press, 45 pounds
50 Back extensions
50 45lb barbell thrusters
50 Burpees
50 Tuck Jumps

33:17

Compare to: 36:37