January 28, 2013

Monday 130128

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

Christy Phillips 17:25. Post time to comments.


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CrossFit Level 1 Certificate Courses: CrossFit Downtown Atlanta, CrossFit Strong, CrossFit TNT, CrossFit Maximus, CrossFit USD, CrossFit Max Effort, CrossFit Bellevue, Colorado State Patrol, CrossFit Wilmington, CrossFit Ramsay, CrossFit Basel, CrossFit LikeSpark, CrossFit New Zealand, CrossFit Sentinel Downtown.
CrossFit Coach's Prep Course: CrossFit New Zealand, US CrossFit.
CrossFit Kids Course: CrossFit Oahu, Trident CrossFit.

"CrossFit Newtown's Matt Giordano" CrossFit Journal video [wmv] [mov] [HD mov]

WOD Demo with CrossFit Initiative - video [wmv] [mov] [HD mov]

Posted by Pukie at January 28, 2013 5:00 PM

Reverse filthy fifty = the clean fifty?

Comment #1 - Posted by: dan from florida at January 27, 2013 5:09 PM

I agree with having to complete an online course to make people an honest judge, but don't it seem like HQ is just doing a crash grab on the VOLUNTEERS pay a fee to volunteer at regionals.

I paid over $500.00 in hotel fees and food, to be a VOLUNTEER JUDGE last year, but I'm just saying. Seems a little overboard on HQ part to milk more money from the volunteers. As we all know without them, these events would not take place.

Come on coach.

Comment #2 - Posted by: Scott at January 27, 2013 5:10 PM

Filthy fifty in reverse. Let's see if the burpees suck less at the begining. My bet would be no.

Comment #3 - Posted by: hollyhog at January 27, 2013 5:10 PM

I see what you did there...

ytfif yhtlif

Comment #4 - Posted by: Keen-NZ at January 27, 2013 5:11 PM

Enjoyed the Coach's Prep at CFNZ with Danny and Nicole. Plenty to learn and a lot to remember. A good course to reinforce some of the basics.

Comment #5 - Posted by: Matt D at January 27, 2013 5:21 PM

What an amazing weekend! Thanks Eric, Austin, Tommy, Jason, and Brett as well as Reebok CrossFit Ramsay for all the knowledge, laughs and all round good time! I'm gonna start changing lives! :-D

Comment #6 - Posted by: Jodaye S at January 27, 2013 5:21 PM


Comment #7 - Posted by: Kurt M/39/185 at January 27, 2013 5:23 PM

Damn. What a way to start the week.

Comment #8 - Posted by: Sully in Gainesville, Ga M/32//180/6' at January 27, 2013 5:25 PM

No way! This is unprecedented. The Filthy 50 has come up several times each year I've been here, always the original version.

"05 yhtliF" !!

Easiest Newbie Chronicle ever. Go back to Wednesday 130109. Turn your computer, iPad, or phone upside down.


Comment #9 - Posted by: bingo at January 27, 2013 5:30 PM

backward fitty! dang, that sounds fun.
I wonder, should the walking lunges be done, er, backward steps... that would be awesome. That's how I'll do it.

Comment #10 - Posted by: Steven Platek at January 27, 2013 5:31 PM

Crazy. Just got done watching a FF video.

Comment #11 - Posted by: Jericho at January 27, 2013 5:33 PM

I was watching the "CrossFit Newtown's Matt Giordano" video and Giordano said that the weight should be on the heels when pulling. I learned that during the pull body should be at triple extension with the ankle, knees and hips. So to reach triple extension the weight should be on the toes. Since I work out at my home garage gym, I do not have a coach to ask and correct. Which is correct or is both wrong?

Comment #12 - Posted by: Anon Man at January 27, 2013 5:34 PM


Comment #13 - Posted by: Chris S at January 27, 2013 5:37 PM

Steven Platek @7...Oh Dude, that's just perfect. No way I'm doing that, but still, it's perfect!

Comment #14 - Posted by: bingo at January 27, 2013 5:38 PM

Took CrossFit Kids this weekend. Aimee, Kelly, and John were by far one of the best training teams I have ever had the joy of being taught by. The were passionate about Kids and have a vision of how to change the world around us one kid at a time. The fervor in which they taught was inspiring and incredibly motivating. I hope more people will take this seminar and be lucky enough to have this team train them as well.

Comment #15 - Posted by: Josh Price at January 27, 2013 5:38 PM

Any other garage crossfitters who signed up for crossfit for hope Kenya? We should see if we can beat the affiliates--I signed up, but all I've got it $50 to donate.

Comment #16 - Posted by: Mike A. at January 27, 2013 5:39 PM

Awesome weekend! CrossFit Kids Cert @ Trident CrossFit was a great experience! John, Kelly & Aimee were very knowledgeable. The passion they have for the program and the "kiddos" is inspiring. It just reassures why I fell in love with this community! Thanks Coaches for all of your wisdom, techniques and guidance.

Comment #17 - Posted by: Wayde at January 27, 2013 5:40 PM

Woop Woop! Had a stellar weekend in Calgary at the Crossfit Level 1 seminar.. Big Ups and applause to Eric, Austin, Tommy, Brett and Jason; you guys are all passionate instructors and awesome Crossfitters :) Thank you for your knowledge and also thank you for cheers as I did my first rx'd "Fran" ever!

Comment #18 - Posted by: Stacy Sydoruk at January 27, 2013 5:40 PM

So awesome to spend the weekend in the company of such awesome Athletes & Coaches! Thanks Tommy, Brett, Jason, Austin......and Chris Spealler's friend (Eric) :)

Comment #19 - Posted by: Keith Stein at January 27, 2013 5:41 PM

Playoff Beard @32 ystd,

Word Brother. Glad you are back in the cyber-gym. Man-hugs.

Comment #20 - Posted by: bingo at January 27, 2013 5:47 PM

Thanks so much to the team of coaches at the level 1 cert in downtown Atlanta this weekend. I learned so much and am so excited to share my newfound knowledge. The coaches were not only professional but made the weekend so fun! Well worth it!

Comment #21 - Posted by: Stephanie Tate at January 27, 2013 5:53 PM

Bingo...new to crossfit. Thanks for your awesome posts!

Comment #22 - Posted by: Silverback72 at January 27, 2013 6:00 PM

Thanks to Danny, Nicole and Kimo for a great Level 1 Course at CrossFit New Zealand. Learnt a lot!! Can now hopefully begin to build my career in CrossFit.

Comment #23 - Posted by: Bjorn at January 27, 2013 6:00 PM

I would like to thank the three trainers Danny, (I told you I would write a comment), Nicole and Kimo who instructed on the CF L1 course at CrossFit NZ over the weekend.

This was the first time that I have been to a CF facility and I found the course to be very well presented and enjoyable - even 'Fran'. I also now understand the theoretical framework behind CrossFit and the various methodologies that are employed. I doubt I would ever have understood this without completing this course.

Thanks guys.


Comment #24 - Posted by: Damon K at January 27, 2013 6:02 PM

#12: The majority of the pull should be on your heels. However, when you finally finish triple extension it is common and sometimes instructive or helpful to be on your toes. Not everyone does it, but some swear by it. Try it for yourself.

Comment #25 - Posted by: Spencer at January 27, 2013 6:13 PM

Just got done with the Level 1 Seminar at CrossFit Maximus in Lexington, KY. What an awesome weekend!! James Hobart, Austin Malleolo, Joe Degain, along with the gals, Maggie, Mel, and Denise all did a fantastic job. All were very knowledgable and easy to talk to. They definitely made things fun as well as easy to comprehend/absorb. Thanks for a great weekend guys!

Comment #26 - Posted by: Joshua at January 27, 2013 6:13 PM

FANTASTIC Level 1 at CrossFit Maximus this weekend! A big thank you to all the participants - you guys make the seminar what it is! Spread the love :)

Comment #27 - Posted by: denise thomas at January 27, 2013 6:13 PM

Thanks for your time this weekend at the Level I training course at Crossfit Strong in Dallas, TX.

Comment #28 - Posted by: Toni Biggerstaff at January 27, 2013 6:16 PM

great weekend at Level 1 at Crossfit Strong. Mike G, Chase, Lance, Austin and Michelle did a fantastic job. Awesome lectures and break-out sessions. Thx to Gale for his hospitality

Comment #29 - Posted by: keith gregory at January 27, 2013 6:25 PM

Thanks to Danny, Nicole, kimo aka jimbo an NZ crossfit for an awesome weekend at the level 1 cert course, it was an awesome experience something I will never for get!! Regan!!!

Comment #30 - Posted by: Regan at January 27, 2013 6:26 PM

Thanks so much to Chuch, Andy, Leah, Connor, Bethanie, Ryan for a wonderful Level 1 course at CrossFit Dowtown Atlanta. I'm amazed at how much I learned & how professional/knowledgeable you all were. Thank you Chuck and everyone for making it fun and informative, you were all extremely impressive athletes and educators!

Comment #31 - Posted by: Linda at January 27, 2013 6:31 PM

Awesome time at Crossfit TNT this weekend! Thanks again

Comment #32 - Posted by: Chris at January 27, 2013 6:55 PM

So, I attended the Level 1 Cert at CrossFit TNT in St. Charles, MO this weekend and here is what I took away from the classes:
- Jenny from the block has a booty and speaks rough Chinese “HI….YAAAAAaaaaa” “HI….YAAAAAaaaaa” (Yeah, that’s my snatch work)
- Joey “Babyface” Dill is a Ninja, just don’t expect any knee push-ups from this fella.
- Omega 3 Fish Oils can cure World Hunger as long as you don’t have to explain the ratio of EPA & DHA.
- Abi Grove – fellas don’t lift anywhere near Abi if you want to save any ego you may have regarding your lifting abilities. (In case you didn’t understand the warning, she will kick your ass)
- If congress would implement the slow clap, the national deficit would all but disappear.

Comment #33 - Posted by: Dave Fecht at January 27, 2013 6:59 PM

Loved the training!! We had the ultimate trainers! Nadia, Joe, Abi, Doug, Joey, David 'the Ultimate intern'...you guys rocked it out! So articulate and motivating. AMAZING AND THANK YOU!!!

Comment #34 - Posted by: Mandy Longland at January 27, 2013 7:16 PM

Great L1 this weekend in gorgeous Golden, CO! The Chan's, Zac, Sarah, Hollis and that Pat is a funny m f'er!

Very informative and fun! Awesome.

Comment #35 - Posted by: Travis at January 27, 2013 7:22 PM

Had a great time at level 1 Calgary! Trainers did a excellent job, Thanks Eric, Jason, Tommy, Austin and Brett. Good luck at the games!

Comment #36 - Posted by: Trevor at January 27, 2013 7:22 PM

Had a great time at level 1 Calgary! Trainers did a excellent job, Thanks Eric, Jason, Tommy, Austin and Brett. Good luck at the games!

Comment #37 - Posted by: Trevor at January 27, 2013 7:23 PM

Great weekend at my Level 1 in Golden,CO. Thank you Matt, Cherie, Zac, Pat, Sarah, and Hollis for all the coaching!

Comment #38 - Posted by: Tyler Manzo at January 27, 2013 7:31 PM

Awesome Level 1 at CrossFit Downtown Atlanta. I am amazed at all the information I gained in such a short time. The staff was amazing and made things fun. Thanks guys!

Comment #39 - Posted by: Becky Shattuck at January 27, 2013 7:37 PM

Had a great time at level 1 Calgary! Trainers did a excellent job, Thanks Eric, Jason, Tommy, Austin and Brett. Good luck at the games!

Comment #40 - Posted by: Trevor at January 27, 2013 7:38 PM

Had a great time at level 1 Calgary! Loved every minute of Fran! Trainers did a excellent job, Thanks Eric, Jason, Tommy, Austin and Brett. Good luck at the games!

Comment #41 - Posted by: Trevor at January 27, 2013 7:40 PM

Had a great time at CrossFit L1 at the Colorado State Patrol. Thank you to all the coaches!

Comment #42 - Posted by: Roy at January 27, 2013 7:41 PM

Had an awesome time at the Level 1course in St Charles, MO! Thank you Nadia, Doug, Joe, Abi, and Joey!

Comment #43 - Posted by: Nathan at January 27, 2013 7:44 PM

Had an awesome time at the Level 1course in St Charles, MO! Thank you Nadia, Doug, Joe, Abi, and Joey!

Comment #44 - Posted by: Nathan at January 27, 2013 7:45 PM

Learned so much at Level 1 course at CF TNT this weekend. Thanks Nadia, Joe, Doug, Abi, and Joey! You all rock!

Comment #45 - Posted by: Amy at January 27, 2013 8:04 PM

Iam scared to do the filthy fifty backwards. I played a led zeppelin cd backwards once in college and I couldn't sleep with the lights off for a week.

Comment #46 - Posted by: hollyhog at January 27, 2013 8:07 PM

Fantastic Level 1 training this weekend in Golden, CO!! Sarah, Pat, Hollis, Zac and the Chan's know their stuff!! Thanks so much Coach's for a great weekend!! I learned so much!!

Comment #47 - Posted by: Kimberly at January 27, 2013 8:09 PM


Anyone for backwards DU's?

Comment #48 - Posted by: Rob M at January 27, 2013 8:14 PM

Thanks Joe, Nicole, Sara and Bobbie and the Crossfit Seminar Training Staff, for a great CF Level 1 this weekend at Crossfit Wilmington! You guys ROCK!!! Is there any way we can get the group pic separate from the main site post of the pic? Can't pull up Crossfit Wilmington Pic...Thanks!

Comment #49 - Posted by: LIz at January 27, 2013 8:19 PM

I had an awesome time this weekend in Atlanta and thanks to Crossfit downtown Atlanta for the hospitality. The instructors were fun and very informative! I learned so much in those two days and can't wait to come back and train with you all. Thanks again to Chuck, Andy, Connor, Bethany, Leah, and Ryan for the coaching. Hope to see you all soon!

Comment #50 - Posted by: Jonathan at January 27, 2013 8:21 PM

Great Weekend! Lots of great information, plus I got to meet one of my favorite UFC fighters and Chris Spealler’s friend. Tommy, Austin, and Brett were great instructors as well. Thanks Guys!

Comment #51 - Posted by: Darren at January 27, 2013 8:21 PM

Big shout out to Kurtis, Rory, Dan, Jesse, Todd and the rest of the crew for putting on such a great Level 1 cert at CrossFit Bellevue. Thanks for being patient with my concussion symptoms....just glad I could still take part!!

Comment #52 - Posted by: Caleb at January 27, 2013 8:22 PM

Almost every weekend there is a CF course somewhere in the world. Yes, the comments about it get a bit boring. However, you don't know until you have been. I just spent the weekend at CrossFit Max Effort with an amazing group of coaches. The information really brings the whole picture in to focus. Well worth it...find a course and go...or...get online and read the material and ask questions. The more you know...the better you will be!

Comment #53 - Posted by: Andy Mount at January 27, 2013 8:23 PM

Thanks to all the awesome trainers (Mike G, Chase, Austin, Lance, Michelle) for a great weekend @ Crossfit Strong in Dallas, TX. They made the Level 1 course truly enjoyable with there knowledge and love of CF. I'll make sure that no one aerates the floor @ my box.

Comment #54 - Posted by: David B at January 27, 2013 8:34 PM

So, I attended the Level 1 Cert at CrossFit TNT in St. Charles, MO this weekend and here is what I took away from the classes:
- Jenny from the block has a booty and speaks some pretty rough Chinese “HI….YAAAAAaaaaa” “HI….YAAAAAaaaaa” (Yeah, that’s my snatch work)
- Joey “Babyface” Dill is a Ninja, just don’t expect any knee push-ups from this fella.
- Omega 3 Fish Oils can cure World Hunger as long as you don’t have to explain the ratio of EPA & DHA.
- Abi Grove – fellas don’t lift anywhere near Abi if you want to preserve any ego you may have regarding your lifting abilities. (In case you didn’t understand the warning, she will kick your a**)
- If congress would implement the slow clap, the national deficit may all but disappear.

Comment #55 - Posted by: Dave Fecht at January 27, 2013 8:39 PM

The L1 Seminar in Atlanta this weekend ran like a well-oiled machine. Leah, Ryan, Connor, Andy, and Bethany were outstanding coaches/lecturers/demonstrators. Chuck not only gave great coaching and kept the lectures interesting all weekend, but also managed to keep the entire operation running smoothly at the same time - a true professional. The lessons learned from watching you guys deal with people and keeping things moving was as valuable (if not more valuable) as the information you gave us. Even if someone had no interest in CrossFit, it would be worth watching this group work together. Thanks, guys!

Comment #56 - Posted by: John D. at January 27, 2013 8:42 PM

Awesome weekend at CrossFit Strong in Dallas, TX with Mike G, Chase, Austin, Lance and Michelle!

Comment #57 - Posted by: Tracy Ogg at January 27, 2013 8:45 PM

I absolutely LOVED everything about this weekend in San Diego.It was very educational. All the trainers and coaches were so friendly ...thanks again! I highly recommend it!

Comment #58 - Posted by: Ankeen Tashdjian at January 27, 2013 9:04 PM

Thank you to the Seminar Staff (Justin, Nolan, Steve and Kevin. I had an amazing time at the level 1 course in Seoul, Korea. I look forward to using everything I learned...starting today at Kunsan AB! I couldn't have asked for a better team! It was a weekend full of laughs and sweating! Can't wait to attend my next seminar!

Comment #59 - Posted by: Danielle Spurlock at January 27, 2013 9:04 PM

AWESOME level one in Golden! In spite of a busted up wrist from some sort of backflip off the pull up bar during Fran I had a great time and learned a ton. Couldn't have asked for a more AMAZING instructor cadre!!!

Comment #60 - Posted by: Steven at January 27, 2013 9:04 PM


For time:
150 singles
40 Burpees
40 Wall ball shots, 20 pound ball
40 supermans
40 Push press, 45 pounds
40 Knee ups
50 squats
40 Kettlebell swings, 1 pood
40 Jumping pull-ups
40 Box jump, 20 inch box

Increased from 35 per exercise last ff and included knees ups instead of sit ups

Comment #61 - Posted by: bretty72 at January 27, 2013 9:06 PM


Comment #62 - Posted by: Renata at January 27, 2013 9:17 PM

Great Coaches Prep course at CFNZ with Danny and Nicole. Was fantastic to learn some of the finer details and pick the brains of some fantastic coaches!!

Comment #63 - Posted by: Joe at January 27, 2013 9:21 PM

Great weekend at CrossFit TNT for level 1 trainer cert. thanks to Nadia, Abi, Joe, Doug and Joey.

Comment #64 - Posted by: Pete at January 27, 2013 9:25 PM

I learned so much from my instructors and had an awesome time at Crossfit Strong! :)

Comment #65 - Posted by: Abby Straud at January 27, 2013 9:33 PM

Just finished the CrossFit Kids cert in Oahu. I must say, it was an absolute blast and easily one of my favorite certs I have done (I am a level 2 trainer with Oly, Mobility, Nutrition, Football under my belt). The trainers are very knowledgeable and are all heart. If you've even had the smallest inclination... DO IT!

Comment #66 - Posted by: Jwerba at January 27, 2013 10:24 PM

Great weekend in CrossFit New Zealand for the level 1 trainer seminar! Thank you Danny, Nicole & Kimo for the great insight & instructs! Much appreciated and will continue to develop my knowledge in CrossFit. Godspeed!

Comment #67 - Posted by: Damian at January 27, 2013 11:13 PM

Loved the Level 1 trainer course at Crossfit NZ this weekend! Thank you so much anicole, Danny and Kimo and all participants. A great bunch of people, awesome learning and environment. Keen for more!

Comment #68 - Posted by: Norma at January 27, 2013 11:16 PM

1 hour

- tuck jumps for double unders
- thrusters with a 22 kg barbell for wall-balls
- good mornings with a 30 kg barbell for back extensions
- knees to elbows definitely better, not just leg raises like the last time
- kettlebell swings with a 1.5 pood dumbbell - an oversight

no exercise was done uninterrupted...

Comment #69 - Posted by: Marek-SVK M/38/173cm/75kg at January 27, 2013 11:57 PM


sub'd wallballs for 45lb thrusters (due to not enough head room

18.38 felt easier than the opposite way arounds

Comment #70 - Posted by: Lee Neale at January 28, 2013 12:28 AM



Comment #71 - Posted by: Cosmo at January 28, 2013 2:01 AM

28:13 today.(backwards)
29:05 last time.(forwards)
MODS - 150 s.u., 50# kb swings, 8' wall ball target.

Comment #72 - Posted by: ART/M/44/5'5"/150 at January 28, 2013 2:49 AM

Can you break this up some to still get all 50 reps of each exercise or is that cheating? For example do sets of 10 of everything, for 5 rounds, so all reps get done, just broken up.

Comment #73 - Posted by: Jason at January 28, 2013 2:57 AM

26 minutes - hate jump-pull-ups!

Comment #74 - Posted by: akaG4_Russian at January 28, 2013 3:16 AM


thought i finished in 22:19.started putting equiptment up and realized i had forgotten kbs.
subs:supermans, 20#db thrusters, 30# kbs

Comment #75 - Posted by: duane at January 28, 2013 3:51 AM


thought i was finished in 22:19. was putting away equiptment and realised i forgot the kbs.

subs: supermans, 20#db thrusters, 30#kbs

Comment #76 - Posted by: duane at January 28, 2013 4:23 AM

Hell they start week =) in the coming hours I will post the time, my goal is to reach less than 25 '

Comment #77 - Posted by: Raul at January 28, 2013 4:23 AM

subbed to 35

105 single unders
35 all other sets


25.16 today/ backwards
29.10 las time/ forwards

burpees much better up front

toes to bars rally slowed me down.

Anybody else training in Johannesburg?

Comment #78 - Posted by: marc at January 28, 2013 4:43 AM

Just starting with some cross fit work outs .
I'm 51 tried the Cindy routine after A couple of weeks off.
Did 17 sets in 30 minutes , I did have to use the pull up assist (nursing a sore bicep).

Comment #79 - Posted by: Terry Lipsky at January 28, 2013 4:46 AM

Sorry that was 20 minutes

Comment #80 - Posted by: Terry Lipsky at January 28, 2013 4:49 AM

Malaysia here..45:10!

Comment #81 - Posted by: Sebastian Knapic at January 28, 2013 4:52 AM

That was 20 minutes

Comment #82 - Posted by: Terry Lipsky at January 28, 2013 4:53 AM

Here is the Newbie post from 1/9/13 for the several folks above who have already demonstrated a "spoon" addiction. Flip it upside down.

Annnnd a Chipper! It doesn’t say up there (this WOD doesn’t have an official name), but everyone in CrossFit knows this as the “Filthy Fifty”. 10 exercises, 50 reps of each. No one is really too sure exactly why these are called Chippers. Some say it’s because you just “chip away” at the work until you make it through. Others hold that it’s because these WOD’s make you feel like you just went through a wood chipper. Count me as in group 2.

This is the mother of all task-specific WOD’s. We are given a boatload of work that we are to complete as quickly as possible. Quickly…Riiiiight. Each exercise should be done before you move on to the next, and the movements should be done in the order prescribed. For example, all 50 Box Jumps should be completed before you move on to the Jumping Pull-ups, etc. Don’t hop around. If you do not have the equipment requested simply note your sub, or note that you were forced to drop an exercise.

Ready? Take a big breath. Quick explanations of each exercise:

50 Box Jump 24”. From a standstill jump on to a box or other object that is 24” high. At some point before your feet are lower than the 24” surface you must be “standing” up straight with your hips fully open. This can occur in flight on the way down or with both feet planted on top. New to this (or if you have ever taken Cipro)? Jump up and STEP down rather than jumping down. Scale to a lower height if necessary, as low as jumping onto a single 45# plate.

50 Jumping Pull-ups. Find a bar where your wrist is at bar level. Grab the bar, bend your knees, and jump into the PU. Push yourself down from the bar; do NOT do a negative! I repeat, do NOT slowly lower yourself from the PU. Scale by using a lower bar and more jump/less pull.

50 Kettlebell Swings (KBS) 1Pood. Same movement as “Helen” except with a 16KG (~35#) KB instead of 24. Scale by using a lighter KB. Sub is a Dumbbell holding the weight like a plate.

50 Walking Lunge. Total of 50, NOT 50 each leg. Let your trailing knee “gently kiss the ground”. Not even making that up—it’s in the description in another WOD.

50 Knees to Elbows. Kinda like Toes to Bar. Hang from the PU bar. Swing your bent legs up to meet your hanging elbows. Feel free to kip. Sub/scale is raise knees into a tuck.

50 Push Press 45#. Basically an empty Oly bar. “Dip, Drive”. Close your hips slightly while also slightly bending your knees. Immediately push with your legs and open your hips to pop the bar off your rack and press it overhead, locking out your elbows. Scale weight, all the way down to a PVC pipe or broomstick if necessary.

50 Back Extensions. Can be done on a GHD, over a med ball, Roman Chair thingy, spread eagle in a big tire…you get the picture. Many people will do a hip extension for increased speed (lumbar spine remains straight throughout). Sub is a Superman on the ground.

50 Wall Ball Shots (WB) 20#. Just like 1/1/13. Hold the WB against your upper chest, do a front squat, come up and throw the ball to a target 10’ above the ground. Scale the weight of the ball (typical women’s weight is 14#) +/- height (again, typical women’s height is 8’).

50 Burpees. Spawn of the devil. Particularly evil coming after 400 reps of other crazy stuff. From a standstill bring your body to the ground with your chest and quads on the deck at the same time. Get up and jump, clapping your hands overhead. This is not your Uncle’s Marine boot camp burpees, although you can certainly choose to ADD to the suck by doing strict down-out-down-up-stand-jump-clap burpess. I guess. Jump is also relative: if you can slide the Queen of Hearts under your sneaks it’s a jump.

50 Double-Unders (DU). As if Burpees aren’t cruel enough the Filthy Fifty finishes with 50 DU with a jump rope. In order to count as a DU the rope must pass beneath your feet twice while you are airborne. Subs? Tuck jumps (jump, tuck knees, wrap arms around tucked knees, let go in time for feet to hit ground before face). Single-unders , even lots of ‘em, aren’t really the same, but the suggested number would be 3:1, or 150 if you do.

There you have it…the Filthy 50. A good time as Rx’d is sub 30:00. The superstars are all sub-20. You? This is just a lot of work, really too much for a real newcomer to CrossFit. The easiest way to scale this WOD (in addition to decreasing the weights) is to cut down the reps. My bid? You should do 20 or 25 reps of each exercise only. In addition this one should have a cut off or time cap. Newbies should stop at 40:00 no matter where you are in the WOD. Trust me.

The Filthy Fifty. A classic. Your first Chipper. I did it to commemorate my 50th birthday, and my couple-days-late version will be the Filthy 53.

Saddle up! 3-2-1…Go.

*Remember, many of your questions can be answered with a little judicial reading of the comments that are posted just above you.

Comment #83 - Posted by: bingo at January 28, 2013 5:07 AM

Scaled to 35 reps each, 20" box; subbed Abmat sit-ups for knees to elbows.


Comment #84 - Posted by: Joe Northside m/34/70"/210 at January 28, 2013 5:24 AM

My subs:
14lbs wall ball
Supermans with 2 second hold at top for back ext
20" Box


Comment #85 - Posted by: Christy Phillips at January 28, 2013 5:32 AM

Attended CF-L1 at CrossFit Strong in Dallas this weekend. Had a great time, learned a ton! Mike G, Austin B, Michelle, Chase, Lance, Gale are top notch. Extremely knowledgeable, organized, and obviously successful trainers. Took more out of the class than I ever expected. If you have thought about it, DO IT! If you haven't thought about attending, you need to start.
P.S. Mike G, you need 2 trainer "hoppers" so you can mix in a couple more chicks. Lance is hot and all but 2 Michelles would have put the cert over the top. Just sayin.

Comment #86 - Posted by: Wade F at January 28, 2013 5:34 AM

Burpees still suck!


Comment #87 - Posted by: Jason Rose at January 28, 2013 5:48 AM

Embarrassing, but my time was 48:33.... Only my second day of crossfit though so I hope to drastically improve that time by spring. I did 3 rounds 20, 20, 10, is that ok or should I do all reps before moving on? Thanks for the help!

Comment #88 - Posted by: Thomas M at January 28, 2013 5:51 AM


35:45 Rx

DU's hurt when you're learning, and take a long time. Jumping pull ups and box jumps sucked too. Really enjoyed doing the burpies in the front. Maybe we could move the box jumps up front too.

Go Navy! Beat Army!

From Bahrain

Comment #89 - Posted by: Kyle at January 28, 2013 5:54 AM

CrossFit Keelhaul, Portsmouth, UK

28:08 mins RX

Push Press and KB Swings done with sandbags (same weight, really tough stabilisation)

Comment #90 - Posted by: John Hayward at January 28, 2013 6:04 AM

this is going to hurt.

thx HQ

Comment #91 - Posted by: MikeP_ m/32/185lbs at January 28, 2013 6:19 AM

I attended the CF-L1 at CrossFit Maximus this weekend. I can't say enough good things about the experience. Our Team: Joe, Austin, Denise, Maggie, Mel, James and guest trainer Jeremy really demonstrated excellence both in the lectures and breakout sessions. CrossFit Maximus was a great host facility (the ab mat gift didn't hurt - great gesture!) That was the best money spent...comparable to the investment in my college tuition! I came in hungry, got fed an incredible amount of information and left on fire for the next step in the journey! Mad Respect to the Seminar Staff - Well done!

Comment #92 - Posted by: Tara J at January 28, 2013 6:19 AM

I attended the L1 Cert @ CF TNT this weekend in St. Charles, MO. A shout out to my trainers Joe, Joey, Abi, Doug, and Nadia for a great weekend! I learned so much this weekend and am so glad I took the course! Thanks again to all the coaches!

Comment #93 - Posted by: Natalie at January 28, 2013 6:20 AM

All was going well, until the knees-to-elbows...

Comment #94 - Posted by: Ben at January 28, 2013 6:29 AM


30 of each
14# ball, 35# push press, 25# KB, 20" box


Comment #95 - Posted by: mom to five at January 28, 2013 6:38 AM

M/41/174cm/85 kg
jumping jacks instead of double unders
5 kg ball (no bigger found at the gym)
Box jump approx 40 cm. (6 Weight plates instead of a box)

Comment #96 - Posted by: jankka at January 28, 2013 6:43 AM


Subs noted:
100 jump rope singles
50 burpees
50 wall ball shots (10lb ball)
50 good mornings w/25lb bumper held to my chest
50 push press, 45lbs
50 knees to elbows
50 walking lunge steps
50 kettlebell swings
50 jumping pull ups
50 box jumps (20" box)


Comment #97 - Posted by: Playoff Beard at January 28, 2013 6:45 AM

John, Kelly & Aimee from the CrossFit Kids course at Trident CrossFit this weekend were awesome. Such knowledge and inspiration, and I was able to take away so many great ideas and concepts to use on my kiddos when we start our very own CrossFit Kids program. Thank you for a great weekend, sharing your time and experiences. And a big thanks to Trident for having us at your gym!


Comment #98 - Posted by: Shari at January 28, 2013 6:46 AM


40 minutes, had to get back to work!

As Rx'd except:
12# wall ball
25 box jumps before time was up

Burpees were WAY better in the opening half.

Knees to elbows were tough. I found that keeping my elbows bent (and upper body tight) the whole time prevented my lower body from swinging too far back, allowing me to knock out reps more quickly. Is there anything that says you have to lock your elbows on each down swing?

Comment #99 - Posted by: Dan at January 28, 2013 6:48 AM

CrossFit Münster

M 38/5'11/187lbs


Comment #100 - Posted by: Rocco at January 28, 2013 6:55 AM

Dallas Level I at Crossfit Strong was AMAZING! Great group of coaches and great group of students! Kicked my butt and my brain, in a good way! Thanks to all the coaches for a job well done!

Comment #101 - Posted by: Danielle S at January 28, 2013 6:58 AM


as rx'd

29.22, almost 3 min slower than the last FF

Comment #102 - Posted by: Kristen, Bagram AFG at January 28, 2013 7:06 AM

I attended the Level 1 course at CF TNT in St. Charles, MO this weekend and it was amazing!! I've been a CrossFitter for over 3 years and this has taken my love for CF to an entirely new level!! Nadia, Abi, Joe, Joey and Doug were all awesome--so knowledgeable, entertaining and informative in such a fun way that they made the 2 days FLY BY!! Thank you TNT and thank you so much CrossFit and my seminar staff for cementing my love of CrossFit!! I hope to see you all again some time soon!

Much Love,

Comment #103 - Posted by: Joe at January 28, 2013 7:19 AM

AMAZING weekend at the Level 1 course in St. Charles, MO. The coaches were beyond awesome and I learned SO SO much!!!! Thank you, thank you, thank you to all the coaches...1st class all the way! If its possible I love it even more now!!!!

Comment #104 - Posted by: Susie G at January 28, 2013 7:24 AM


Subbed regular pull-ups for jumping pull-ups.

Comment #105 - Posted by: Jeff at January 28, 2013 7:29 AM

50 tuck jumps
50 burpees
50 thrusters 15# dumbells
50 back ext
50 push press 45#
50 ab mat sit ups couldn't hold bar for k to e forearms were fried
50 jump switch lunges
50 kettlebell swings 1 pood
50 jumping pull ups
50 box jumps 20 inch box
Last time 43 min

Comment #106 - Posted by: D.S. at January 28, 2013 7:30 AM

M 42/192/6'0"
30.28 as rxd.

Comment #107 - Posted by: Mike at January 28, 2013 7:31 AM


Comment #108 - Posted by: BW at January 28, 2013 7:33 AM

Great Level 1 Course in Calgary. Thanks to Eric, Tommy, Jason, Brett and Austen for making it fun and informative. Can't wait to put my learning into practice.

Comment #109 - Posted by: Jill Bruder at January 28, 2013 7:34 AM

20" Box jumps
1 pood kb swings
45# push press
15.5# wall balls
actually did 50 double unders for the first time!!

36:05 about 1 min slower than the last FF

Prolly spent 10 minutes on K2E's... definitely need work

Comment #110 - Posted by: Boo Boo F/24/5'8/148 at January 28, 2013 7:39 AM

I also attended the Level 1 Cert at CF TNT in St. Charles, MO. I never imagined myself taking this cert, but my wonderful friend Rochelle gave me the opportunity. I am so glad I was able to attend and were given the most awesome trainers for the weekend. Doug, Joe, Joey, Abi and Nadia were the perfect blend of trainers to work together. Hope you guys get to teach many more as a group. Thank you for the fun and informative weekend!

Comment #111 - Posted by: Toni at January 28, 2013 7:40 AM

AWESOME weekend at the Level 1 Course at TNT in St. Charles, MO. The trainers were beyond amazing!!! Thank you, thank you thank you to Nadia, Joey, Joe, Doug, Abi and David. You guys made the experience beyond all expectations!!!

Comment #112 - Posted by: Susie at January 28, 2013 7:43 AM

Did it in 32.27. Doing the burpees in the beginning felt a lot better. I love this reverse filthy fifty! Now I know I'm going to be sore later.

Comment #113 - Posted by: christian villanueva at January 28, 2013 7:54 AM

WOW! What an amazing weekend! Thanks to all the coaches at the Level 1 Trainer Course at Crossfit Ramsay this past weekend. My hands are RAW from Fran.
It was a great weekend with great people. I learned alot of things and got even more inpired to continue on with my Crossfit journey!

Comment #114 - Posted by: Jay Raymundo at January 28, 2013 8:03 AM

Excellent Level 1 class at CF Strong this weekend in Dallas. Much thanks to Mike, Chase, Gale, Austin, Lance and Michelle. Awesome opportunity to learn and apply that knowledge. Great work folks! Had fun, worked hard and learned a lot. Thanks!

Comment #115 - Posted by: David Woods at January 28, 2013 8:05 AM

Attended the Kids Cert at CrossFit Oahu this weekend and it was the best Seminar CrossFit has to offer. I've been to all the Seminars but this one ROCKED! Instructors made things FUN, and had a lot of passion for what they do--the best kept secret is that the cues work for adults too. Erik, you are a legit braddah, super presenter, Keegan awesome to meet you and see the "OG CrossFit Kids Instructor" and John--super. Can't wait to start my kids program!

Comment #116 - Posted by: Ke at January 28, 2013 8:11 AM

14:44 RX

Comment #117 - Posted by: Kris at January 28, 2013 8:13 AM

(but i didnt do the Box Jumps).. next time ill try to do same time but including de jumps!!!
Great wod!

Comment #118 - Posted by: Maria Laura at January 28, 2013 8:15 AM

jump and tucks vice double unders
15 lb wall ball
33:09 (32:25 on 9 Jan...just no gas this morning)

Comment #119 - Posted by: Jim R./50/5'8"/160 at January 28, 2013 8:16 AM

Had an awesome weekend at the Level 1 seminar in Golden Colorado!! Thanks Cherie, Sarah, Hollis, Matt, Zack, and Pat!! You guys were so helpful! Coaches like you guys are the reason people love CrossFit and want to excell and coach as well! Thanks again guys!

Comment #120 - Posted by: Mason McCleerey at January 28, 2013 8:16 AM


Comment #121 - Posted by: Billy DeHart at January 28, 2013 8:23 AM

Vacation Mod

50 Burps
50 Med Ball Cleans (16#)
50 Supermans
%0 Push Press - 20# DB
50 Warrior SU's
50 Walking Lunge
50 Vertical Jumps


Now hit the slopes and try and keep up with kids!!!

Comment #122 - Posted by: Energizer Bunny at January 28, 2013 8:27 AM

Rx 27:52 yep sucks both ways

Comment #123 - Posted by: ffkwill at January 28, 2013 8:34 AM

Word Brother. Glad you are back in the cyber-gym. Man-hugs.

Comment #20 - Posted by: bingo at January 27, 2013 5:47 PM

Man-hugs right back at ya Bingo, thanks!

Comment #124 - Posted by: Playoff Beard at January 28, 2013 8:35 AM

Huge thanks to the Superstar CFL1 Seminar Staff in Golden, Co. this weekend. You don't really know how much thrusters suck until you do them at altitude with Pat Barber and Matt Chan watching your form..

Thanks again Cherie, Matt, Pat, Zach, Sarah and Hollis!

Comment #125 - Posted by: Matt at January 28, 2013 8:41 AM

26:52 rx

Comment #126 - Posted by: gb 45/m/71"/185# at January 28, 2013 8:44 AM

50 double unders
50 burpees
50 wall shots
50 back extensions
50 push & press (10 kilos)
50 knees to elbows
50 walking lunges
50 kettllebell swings (20 kilos)
50 jumping pull ups
50 box jumps (60 cm)

49 minuts 55 seconds

Comment #127 - Posted by: J. Romero Cabot at January 28, 2013 8:52 AM

really hoping this is easier. i always dread burpees near the end--kills my time. wall ball after burpees will be interesting, as will box jumps at the end.

flippin fifty(as it is flipped backwards)

Comment #128 - Posted by: mtvet at January 28, 2013 9:00 AM


Subbed DUs - 150 singles
(Still practicing the doubles... no coordination)

RXed the rest


Great workout!

Comment #129 - Posted by: Mike/UT at January 28, 2013 9:00 AM

Big Thanks to the trainers from CF-L1 at Downtown Atlanta this weekend!! Had a blast and can’t wait to share my new skills and knowledge. Loved the staff and how they kept the course running smoothly with their personal experiences and a TON of humor! Couldn’t have asked for better leaders!

Comment #130 - Posted by: Kristin at January 28, 2013 9:00 AM


Cut the reps in half. Did 75 singles in place of DUs. The only things I could do without pausing was the lunges and the swings. Gonna take some serious work to get to rx. I'm a schvitzball as it is!


Comment #131 - Posted by: kcsportsdoc at January 28, 2013 9:23 AM

WOW! What an awesome Course this weekend in Las Vegas. I really appreciate how professionally it was run, the quality of the trainers and content. It makes me proud to be part of the Crossfit Community. Thanks, Richard

Comment #132 - Posted by: Richard at January 28, 2013 9:42 AM


Way off regular FF PR; no energy today. Forward or backward, this workout is always a grinder for me.

Comment #133 - Posted by: Bill M. m/48/5'3"/135 at January 28, 2013 9:59 AM

M 52 6'2" 195
just did 40 reps of each element: 43:36
did most movements in sets of 10 reps or so.
thanks coach - great workout

Comment #134 - Posted by: bobr at January 28, 2013 10:02 AM

35:25 rx'd
frontwards last time 39:31

Comment #135 - Posted by: Erick at January 28, 2013 10:03 AM

I just saved a word cloud on Wordle, made out of words from Bingo's newbie post. You can see it at http://www.wordle.net/show/wrdl/6293167/Filthy_Fifty_WOD.
Apparently I have nothing better to do at work today.

Comment #136 - Posted by: Steve Cole at January 28, 2013 10:09 AM

29:29 forgot to do the KB swing.

Comment #137 - Posted by: do1/M/34/5'11"/155 at January 28, 2013 10:19 AM

jmu alum @101,

Have you been to an L1 Seminar? At the end the Flowmaster notes that there are no evaluation forms and asks the participants to comment on the Monday Main Page 'comments'. Don't like 'em? No worries...walk on by.

Steve Cole @128,

Oh yeah...I'm SO gonna go look at that!

Comment #138 - Posted by: bingo at January 28, 2013 10:20 AM

The Coaches Prep Course was so great! Learned a lot from the absolute best coaches!!! Thanks Miranda, Jason Khalipa, Boz, Dave Castro!

Comment #139 - Posted by: jenna at January 28, 2013 10:27 AM

26:49 as rx'd

Comment #140 - Posted by: SB at January 28, 2013 10:34 AM

Didn't have a gym so this was my personal rendition only using a jump rope, iron gym, and my dog Frankie:

50 Double Unders
50 Burpees
50 Frankie squats, 45 lb dog
50 Supermans, 2 second hold
15 Hand-stand pushups, 170 lbs
50 knees to elbow
Walking lunge, 50 steps
50 Hand-release pushups
50 Jumping pullups
60 patio jumps, 20 inch deck


Comment #141 - Posted by: Jason Sett at January 28, 2013 10:36 AM

Did a one half version today. Cut to 25 reps of each. All moves Rx, except only had a 15# ball for wall ball.


Comment #142 - Posted by: Kevin C. (M/53/5'11"/175) at January 28, 2013 10:40 AM

as rxd

Comment #143 - Posted by: Jonblaze at January 28, 2013 10:46 AM

25:58--- PR by 1:32

Comment #144 - Posted by: Nicholas (M/28/5'10"/175) at January 28, 2013 10:54 AM

Had a great time at Level 1 in Dallas this weekend. Mike, Lance, Michele, Austin, Chase, and Gale were awesome, and I left with a wealth of information and experiences that I can't wait to start using to help myself as well as others. Thanks for a great weekend!

Comment #145 - Posted by: Erin at January 28, 2013 11:03 AM

41m, 36s. pullups mod'd 100lbs assistance; medicine ball was 12lbs, best they had. everything else as rx'd.

Comment #146 - Posted by: matt at January 28, 2013 11:18 AM

Had an awesome time in Golden this weekend! Thank you so much Matt, Cherie, Sarah, Hollis, Patrick, Zac--your knowledge is so vast and valuable, I LOVE it!!! Good luck to the interns! Food poisoning or not, another moment in life to remind me why I love it! Thanks again!

Comment #147 - Posted by: Theresa at January 28, 2013 11:29 AM

Just started Crossfit this will make my 5th workout

29:45 RX

Comment #148 - Posted by: Jacob at January 28, 2013 11:29 AM

The Level 1 Cert at CrossFit TNT was an incredible experience put on by extraordinary people. I learned:

1) I didn't know SQUAT about CrossFit before this weekend, even after doing it for 2 years, reading countless journal articles and watching hours of vids on YouTube. My understanding of CF philosophy, the movements, the life benefits it affords, and coaching is ten-fold from what it was before this weekend.

2) I still have a sh*t-ton to learn about CrossFit.

3) For the rest of my life I will win any argument I am engaged in about "who are the best athletes in the world?"

4) Do not walk downwind from Joe Westerlin for at least 8 hours if you see him eating a peanut butter sandwich and drinking a glass of milk.

5) We are all unique little snowflakes.

I am a better human being for attending. Thanks Nadia, Joe, Doug, Abi, Joey, and Dave!

Comment #149 - Posted by: ChrisT at January 28, 2013 11:31 AM

Learned a TON at the Coach's Prep Course this past weekend at US CrossFit in Encinitas, CA. Big thanks to our coaches - Boz, Jason K & Miranda! If you're looking to really improve your coaching technique, i highly suggest taking the CPC course!

Comment #150 - Posted by: amanda at January 28, 2013 11:37 AM

Hey Hey...Took CF Level 1 at Crossfit Bellevue this last weekend. Great, Awesome, Amazing time!! I took a whole lot from it and achieved a Fran PR! Great staff there who are really dedicated to sharing the knowledge and ways of CF. Today I walked into my gym, CF SKAGIT, and got slapped in the face with "Klepto". Thanks to all the "clean" therapy I received I was able to do it RX and in a pretty good time of 25:52!! Thanks so much for sharing your passion for fitness!!

Comment #151 - Posted by: Ricky at January 28, 2013 11:40 AM

San Diego Cert ... Josh Everett and the rest of the crew were awesome, so much to learn...practice pratcice and practice...techique is the key to everything...Core to Extremity is no joke...
Next time it will be awesome if we received visit like Dave Castro, Coach Burgener, Camille...etc you introduce them to the class so we can say hi to them....just a quick chat, those people can influence the attendent mood to do their best!!

Comment #152 - Posted by: Carlos at January 28, 2013 11:56 AM

Okay, I tried mostly RX'ed - 100 singles for doubles and knees to chest.

Broke stuff up more than I wanted but 29:36 (pr) Congestion killed during the burpees+

Comment #153 - Posted by: Greg W. at January 28, 2013 12:00 PM


32:40 sub'd supermans

Last time (forwards): 42 minutes

Down 11 pounds in first 2 weeks of Crossfit and Paleo.

Comment #154 - Posted by: Alex at January 28, 2013 12:01 PM


8 kg wallballshots.. Nothing havier in my gym.

+ I did my first bar muscle up after this wod. I found it more difficult than ring muscle ups but finally managed to do it today :)

Comment #155 - Posted by: Roel at January 28, 2013 12:04 PM



Comment #156 - Posted by: JJ at January 28, 2013 12:07 PM

Had a great time at the Calgary level 1 training this past weekend. Chris Speilers friend was particularly funny (Eric;)! All the trainers were so fun, knowledgeable, and amazing crossfitters. Nice work Eric, Jason, Austin, Brett, and Tommy.

Comment #157 - Posted by: Jamie at January 28, 2013 12:41 PM

For time:
50 Tuck jumps
50 Burpees
50 Thrusters
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Box jump, 24 inch box

No pull ups; not available

24:55 (pr)

Comment #158 - Posted by: coyo at January 28, 2013 12:41 PM

23:57 rx.

Don't think it counts as a pr going at it backwards... but I beat 130109 by 1:21.

Next time I see a regular Filthy 50 posted I will now appreciate it for not be a backwards filthy 50.

Comment #159 - Posted by: caleb (M/36/6'0"/179) at January 28, 2013 12:46 PM


28:40. I suck at double unders.

Comment #160 - Posted by: KD at January 28, 2013 12:51 PM


Backwards filthy 50
Du's getting better
must have had some extra energy from having a snow day from school.


Compare to 130109
was 41:02

Comment #161 - Posted by: Mike A. at January 28, 2013 1:25 PM

After Deadlifts
Max 335lbs
Subbed knees to elbows for toes to bar

Comment #162 - Posted by: S.S at January 28, 2013 1:41 PM

Subs: 100 single unders and 16# dynamax.

Comment #163 - Posted by: Tim P. at January 28, 2013 1:44 PM

Body kind of beat up, so took Kevin C's advise, did half reverse 50, 25 reps each.
Took Steve's challenge and did the walking lunges backwards, that was interesting.
Step ups instead of box jumps.
Crushed me Kevin.

Laura f/50/5'7/155

Comment #164 - Posted by: power-girl at January 28, 2013 1:46 PM

Subbed 150 single under, everything else as rx'd...

Comment #165 - Posted by: Brad at January 28, 2013 1:56 PM

18:27 rxd

Comment #166 - Posted by: aermio m/34/5'7"/160 at January 28, 2013 1:58 PM

Mad props to Coach Chuck, Coach Andy, Coach Leah, Coach Bethanie and Coach Conner form the Level 1 Cert in Downtown Atlanta. You ALL know your stuff and I appreciate you sharing the details with us!

Comment #167 - Posted by: Matt Titus at January 28, 2013 1:59 PM


Subbed supermans for back extensions; 35# plate for a KB; everything else Rx'd.


Comment #168 - Posted by: Alex at January 28, 2013 2:05 PM

subbed 45lb GMs for back ext

40 minutes

Comment #169 - Posted by: ScooteR at January 28, 2013 2:19 PM

C'mon, you gotta look, it's fun!

Comment #170 - Posted by: Steve Cole at January 28, 2013 2:29 PM



God I hate Burpees. Totally killed my buzz

Comment #171 - Posted by: William Munny at January 28, 2013 2:40 PM

28:40 Backwards
34:35 Regular on 1/9/13
Both with 150 singles

Chop it up, mix it up, change its name and no matter what,
It still blows!!!

Comment #172 - Posted by: Sully in Gainesville, Ga M/32//180/6' at January 28, 2013 2:41 PM


Scaled to 35x and whipped the hell out of my forearms on the double-unders (which are kryptonite to me).

31min. Felt good.

Big improvement noted on the wallballs; core was far more stable.

Comment #173 - Posted by: kreppk2 at January 28, 2013 2:42 PM

I'm new to crossfit but have played football for 13 years and found this to be a great conditioner and complete body workout

Comment #174 - Posted by: Cody Brandon at January 28, 2013 2:48 PM

For time:
50 double unders, 50 burpees, 50 wall ball 12# ball, 50 supermans, 50 push press, 45#, 50 ktes, walking lunge, 50 steps, 50 kettlebell swings, 1 pood, 50 jumping pull-ups, 50 box jump, 24 inch box. = 30:25

Comment #175 - Posted by: scfd1_9607 at January 28, 2013 2:54 PM


Rx'd 28:28

Comment #176 - Posted by: SeanP at January 28, 2013 2:54 PM

2013-01-28: 26:01. Sub 5X10's/20 skips/reg pu's
Filthy Fifty Reg order:
2012-08-05: Sub 10X400mX5's
2012-01-19: 31:20 (45#kb, 100 skips)
2011-06-29: 22:04 (no burpees, 45#kb,100 skips)
2010-12-10: 35:00 (45#kb, 100 skips)
2010-04-14: On vacation.
2009-11-08: 32:14 (Sub: BJ,BE,WB,DU)
2009-07-19: 39:36 (Sub: BJ,BE,WB,DU)

Comment #177 - Posted by: gs at January 28, 2013 2:55 PM

This really kicked my ass!!! 20:35

I had done last one a few weeks earlier like 5 minutes better than this. I dont Know if it is because its monday. Anyway, another GOOD example of Fitness is humbling.

Love CrossFit!!!


Comment #178 - Posted by: Blas_Argentina at January 28, 2013 2:57 PM

50 jump knee tucks
50 burpees
50 wallball 20lb
No back extensions
50 pushpress 45lb
50 knees to elbows
50 lunges
50 kettlebell
50 jump pullups
50 box jumps (off the tail board of Fire Engine)
Time:16:36, 54 sec faster than forward 50's

Comment #179 - Posted by: Firefit at January 28, 2013 2:57 PM

32 mins

Comment #180 - Posted by: cort at January 28, 2013 3:00 PM


Rx'd 33:16

Comment #181 - Posted by: Curtis Laughren at January 28, 2013 3:18 PM


27:26 Rx'd

Shaved 3 mins off!

Comment #182 - Posted by: Richele Deang at January 28, 2013 3:20 PM

As RX'd 43:45 had to wait for a little equipment and about 30 sec walk between exercises. Still a solid WOD!

Comment #183 - Posted by: Huck at January 28, 2013 3:21 PM

Sub'd 150 single unders for the DU's. All the rest was RX'd


1.5 min faster then 2 weeks ago when we last did it.

Comment #184 - Posted by: Brad at January 28, 2013 3:33 PM

Attended CrossFit Kids Seminar this weekend at Trident in Alexandria, VA with instructors John and Kelly Brown of CrossFit Agoge and Aimee Lyons of CrossFit King of Prussia and it was nothing short of AMAZING. I loved hearing all the success with the CF Kids program and really see the impact it can have to change our world in a real and positive way. Our classes were so informative, so fun and our Seminar Staff could not have done a better job. They painted a fabulous vision and we are excited to launch our kids program a LoCo CrossFit in Leesburg, VA!

Comment #185 - Posted by: Janice McLean at January 28, 2013 3:41 PM

38:01 (subs: 10# ball [all i have] and supermans)

Comment #186 - Posted by: Ross at January 28, 2013 3:44 PM

Had an awesome time at CF Kids Seminar with John and Kelly Brown of CrossFit Agoge and Aimee Lyons of CFKOP.We had alot of fun and our staff did a fabulous job conveying what a profound impact CF Kids can have. We really do have the power to change our world and we are excited to get our kids program going at LoCo CrossFit in Leesburg, VA!

Comment #187 - Posted by: Janice McLean at January 28, 2013 3:44 PM

@ Jason Sett, love the 45-lb Frankie (dog) squat idea!

Comment #188 - Posted by: Matt h at January 28, 2013 3:46 PM

Can't do DU yet so did 150 singles
Knees to elbows killed me

Started about 2 weeks ago

Comment #189 - Posted by: Shawn Kenny at January 28, 2013 3:58 PM

M/5'9"/158 I sooooo should have scaled that back to the Scaled 25. I stopped at 20:17 and quit at the lunges. Felt like I was gonna pass out so I quit for safety reasons.

Comment #190 - Posted by: Paul at January 28, 2013 4:01 PM



Double unders suck when you smack yourself at 22 degrees F

Comment #191 - Posted by: Justine at January 28, 2013 4:02 PM

22:56 RX-PR

Comment #192 - Posted by: T. Collins at January 28, 2013 4:08 PM


RX'd everything except i substituted 150 singles for 50 DU and i did not have a back extension machine so i did 50 sumo deadlifts with a 75# kettlebell

Time: 37:25

Comment #193 - Posted by: Trey at January 28, 2013 4:13 PM


150 singles
mostly knees to elbow some knees to chest
20kg kb
9-10' wall balls

Comment #194 - Posted by: richmondtx at January 28, 2013 4:18 PM


Subbed 150 singles for DU.
21:25, a 7 min improvement from the other order last time.

Comment #195 - Posted by: Ryan at January 28, 2013 4:23 PM

16:52 RX
I feel that is was harder than the original Filthy Fifty because the burpees made the entire wod exhausting.

Comment #196 - Posted by: Joshua Broome at January 28, 2013 4:23 PM

As RX'd

Comment #197 - Posted by: Matt Burritt at January 28, 2013 4:45 PM


Rx'd 29:28 mins - PR

Comment #198 - Posted by: Matt H at January 28, 2013 4:46 PM

I'm hoping for some kind of heavy lift tomorrow. Press would be nice..

Comment #199 - Posted by: Playoff Beard at January 28, 2013 4:48 PM

34:45 rx'd

Comment #200 - Posted by: Sinal M/34/5'9"/215 at January 28, 2013 4:49 PM


Rxd 18:57 hahahaha, 2 seconds slower than Filthy Fifty earlier this month :D

Comment #201 - Posted by: Jon Craig at January 28, 2013 4:51 PM


Comment #202 - Posted by: abh f/27/5'5/130 at January 28, 2013 4:59 PM

as rx'd except back ext on roman chair and wall ball at 9'

24:28(30 min the other way at 10' target)

Comment #203 - Posted by: Bells at January 28, 2013 5:03 PM

M/27/180 lb
41:35 Rx
First chipper I've ever had the pleasure of experiencing. Double unders are evil. Will be back for more.

Camp Red Cloud, Korea

Comment #204 - Posted by: Jason at January 28, 2013 5:06 PM


27:05 RX'D

Comment #205 - Posted by: Rocky M. at January 28, 2013 5:11 PM

21:44 , mucho mejor que el original, los burpees no me mataron tanto al hacerlos al principio

Comment #206 - Posted by: Agustin Depasquali at January 28, 2013 5:12 PM

24:45 as RX'ed

Comment #207 - Posted by: MattPatt at January 28, 2013 5:13 PM

31:39 - knees to elbow are my achilles...

Much better than the regular Filthy...reverse time is 3:30 better...

Comment #208 - Posted by: vince_s at January 28, 2013 5:24 PM

33:25 (subbed 35 1.5kb for 50 1.0kb swings)


great sweat!

Comment #209 - Posted by: Mazz at January 28, 2013 5:31 PM


Comment #210 - Posted by: mlt at January 28, 2013 5:35 PM

mike, michele, gale, lance, austin, chase- thank y'all so much for your time and effort this weekend at CROSSFIT STRONG - DALLAS. thank you for your impeccable form, exceptional instruction, and precision hands-on critiques. i learned far more than expected and can't wait to begin putting it into practice! thanks again!

Comment #211 - Posted by: matthew schneider at January 28, 2013 5:37 PM

Today was a heavy squat day for us.

nephew -- squat 3 x 5 (210, 225, 240); calf raises and abs

me -- squat 2 x 5, 1 x 9 (240, 255, 270); calf and abs.

tomorrow the reverse 50!

Comment #212 - Posted by: E B - m/40/6'/185, nephew - 25/5"10"/173 at January 28, 2013 5:44 PM


24:58... box jumps = ouch after all that.

Comment #213 - Posted by: Ben S at January 28, 2013 5:46 PM

subbed 20# dumbell thrusters for wall ball
+ returned equipment to upstairs in-between sets + other excuses...


Comment #214 - Posted by: Nathan m/165#/1979/ since 2008 - at January 28, 2013 5:56 PM

As rx'd 21:19. 37 seconds faster in reverse!

Comment #215 - Posted by: Kurt M/39/185 at January 28, 2013 6:49 PM

Right at 52 minutes, first Crossfit workout. Faired well excluding the knees to elbows. Subbed with Roman chair leg lifts.

Comment #216 - Posted by: Kevin - M/225#/6'3"/1970 at January 28, 2013 6:51 PM


An improvement on a DNF last time out for FF.

Comment #217 - Posted by: Guti (M/28/6'1/185 at January 28, 2013 6:52 PM




Lower Abs killing from toes to bar!!!

Comment #218 - Posted by: Brandon Keys at January 28, 2013 6:55 PM

Subbed DUs for 100 singles and 25 jump tucks but everything else rx'd.

Comment #219 - Posted by: CGT at January 28, 2013 6:59 PM



All RX'D except 15lb. med ball (largest at the gym). Need to teach myself to kip knees to elbows and toes to bar!!! This is what slowed me down the most.

Comment #220 - Posted by: David P at January 28, 2013 6:59 PM



Comment #221 - Posted by: hcj at January 28, 2013 7:08 PM

Fresh off the farm. 48min 28 sec
Sub the double unders with 100 singles.
14# wall ball
40/220/6'/wore slap out thank you

Comment #222 - Posted by: Noah at January 28, 2013 7:13 PM



Comment #223 - Posted by: Eric Johnston at January 28, 2013 7:13 PM

Working Graveyard shift not enough sleep

Comment #224 - Posted by: Pete In Sun City at January 28, 2013 7:39 PM

Sub'd du's for 150 su's
05 yhtliF time 33:49 -------- Filthy 50 time 41:42 (1-10-13)

Comment #225 - Posted by: T. Harbin at January 28, 2013 7:47 PM

As rx'd 32:27

Comment #226 - Posted by: doc515 at January 28, 2013 7:56 PM


As Rx'd in 27:14

Comment #227 - Posted by: Jean-Jamil Rojer at January 28, 2013 8:13 PM

Burpees still suck!


Comment #228 - Posted by: Jason Rose at January 28, 2013 8:22 PM


Comment #229 - Posted by: Ramsey at January 28, 2013 8:27 PM

100 Single Unders
Otherwise as Rx'd

Comment #230 - Posted by: nate at January 28, 2013 8:29 PM

That went terribly! It was slower than doing it the regular way. I did not expect that.


Fitness is humbling.

Comment #231 - Posted by: Pat Sherwood at January 28, 2013 8:55 PM


25:54 Rx
better than my forward filthy time. the knees to elbows felt like the burpees normally feel.

retired army 1SG
clarksville, TN

Comment #232 - Posted by: mark nash at January 28, 2013 9:05 PM

Subbed tuck jump for double under
Subbed thruster(41#) for wall ball shot
Did 41# push press
Scaled to 25#(11.5kg) dubbell swing
18" box jump

For time:
50 tuck jumps
50 Burpees
50 thruster, 41# barbell
50 Back extensions
50 Push press, 41 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 dumbbell swings, 25#(11.5kg)
50 Jumping pull-ups
50 Box jump, 18 inch box


Comment #233 - Posted by: Saganamooo at January 28, 2013 9:29 PM


Only had an 18" bench for box jumps


Comment #234 - Posted by: Matt at January 28, 2013 9:43 PM


Comment #235 - Posted by: Todd walters at January 28, 2013 10:07 PM


Comment #236 - Posted by: phill 37deg21'41"N 118deg23'43"W at January 28, 2013 10:10 PM

11:40, easier than Filthy 50

Comment #237 - Posted by: B Stites at January 28, 2013 10:17 PM


Comment #238 - Posted by: Heebs at January 28, 2013 11:05 PM

Time 23:50

Comment #239 - Posted by: Nancy at January 28, 2013 11:17 PM

42:58 :( not happy...

Comment #240 - Posted by: Hosuk Jin at January 28, 2013 11:47 PM

42:58 :( not happy

Comment #241 - Posted by: Hosuk Jin at January 28, 2013 11:48 PM


Subbed tyre thrusters for wall balls
Super mans for back extensions
3 tyres stacked for 24" box
ring jumping pull ups
dumbell fo KB (less ROM, shoulder still bad)
single unders
V-ups for knees to elbow (shoulder)
few exercises out of order because I was almost delirious


Comment #242 - Posted by: Harry King at January 29, 2013 3:17 AM

Excellent time at Crossfit Max Effort in Vegas. Thank you Russell, Zach, Katie, Neal, Dave, and Remington. These trainers have a wealth of knowledge and know how to effectively convey it over. Good times away from the Maritimes.

Comment #243 - Posted by: Evan P. at January 29, 2013 3:40 AM

24:24 as rx'd except only have 12# medball
Took me 25:26 on 1/9/13. Not bad!

Comment #244 - Posted by: Andre Crews at January 29, 2013 3:53 AM

For time:
25 Double unders
25 Burpees
25 Wall ball shots, 15 pound ball
25 Back extensions
25 Push press, 45 pounds
25 Knees to elbows
25 Walking Lunges
25 kettle bell swings, 30 pounds
25 Jumping pull-ups
25 Box jump, 20 inch box


Comment #245 - Posted by: Bitsy at January 29, 2013 3:58 AM

28:21. Subbed as follows:
45# thrusters for wall shots
45# good mornings for back extensions
Inverted rows for jumping pull ups
All others as rx'd

Comment #246 - Posted by: John at January 29, 2013 4:07 AM


34:03 Rx

Comment #247 - Posted by: Odysseus at January 29, 2013 4:14 AM


38:33 (subbed 150 singles for DUs-all others rx'd) Always humbling for me - normal or reverse!

Comment #248 - Posted by: Rowan at January 29, 2013 4:26 AM


38:33: Subbed 150 singles for DUs...always humbles me - forward or reverse :)

Comment #249 - Posted by: Rowan at January 29, 2013 4:28 AM


100 single unders, rest as rx'd

39:20, times are creeping lower than like
But reps are getting better and smoother
So still content...?

Comment #250 - Posted by: Dally at January 29, 2013 4:41 AM

Goal was under 30.
Obviously don't know my own strength or lack of

Comment #251 - Posted by: Tod M/43/70'/200 at January 29, 2013 5:14 AM

time - 29.34.63

Comment #252 - Posted by: AB at January 29, 2013 5:23 AM

Thanks Dallas Level 1 coaches! I will never NOT question my form during a squat again... shoulders back!

Comment #253 - Posted by: Chase Hawkins at January 29, 2013 6:50 AM

For time:
50 DU
40 Burpees
25 Wall ball shots, 15 pound ball
25 BE
25 Push press, 45 pounds
25 Knee ups
50 lunges
25 25 lb plate
25 Jumping pull-ups
25 Box jump, 24 inch box

27:30 First time actually doing a WOD and this is what I get. Had already did my leg workout just before this. I am hooked and can't wait to try out more.

Comment #254 - Posted by: Andrew at January 29, 2013 7:55 AM



Really proud of two students that chose to sip the Kool Aid.

Well do Melissa and Michelle.

Comment #255 - Posted by: Hatch at January 29, 2013 7:59 AM

done 33 min, used 25lb for KB swings because that's all I have at home.

Comment #256 - Posted by: M/35/178/5'11" at January 29, 2013 8:08 AM


1hr, 7min 38sec

did it straight up.
First time i completed a full WOD (it would
have to have been the FILTHY 50)

i sucked but man it was awesome.

Comment #257 - Posted by: Kim Pilkay at January 29, 2013 8:13 AM


row 500 sub for the DU

Comment #258 - Posted by: m weiss at January 29, 2013 8:16 AM

Box Jumps when you're taxed are S-L-O-W... and just a bit scary!

Comment #259 - Posted by: Odonata at January 29, 2013 9:04 AM


14# WB
20" Box


Man, that was some kinda awful.

Comment #260 - Posted by: bingo at January 29, 2013 9:51 AM

late post: awesome weekend at CSP in Golden Colorado! Thanks coaches for a very memorable level1.

Comment #261 - Posted by: jessebartunek at January 29, 2013 9:52 AM

The staff at the CFL1 Seminar in Atlanta were awesome! Thanks Chuck, Leah, Bethanie, Andy, Connor and Ryan for making the course such an informative and memorable experience. Your enthusiasm, knowledge and commitment to excellence certainly gives us all something to strive for as trainers and athletes. Thanks again for making it such a fun learning experience!

Comment #262 - Posted by: Jason at January 29, 2013 10:13 AM


Comment #263 - Posted by: myles456 at January 29, 2013 11:27 AM

Day 274
Performed on 130129-Tue
As RX'd - 35:04

Compare to "Filthy 50"
130109 - 35:47
120802 - 40:42

Beat previous "filthy 50" time by 00:43

Comment #264 - Posted by: fargingbastige at January 29, 2013 11:27 AM


Sub'd 22 pound dumbbells thrusters for wall ball shots


Like last time. Every secondof the head start I gained by doing the burpees in the beginning I lost by doing slow box jumps in the end. Need to learn to string those together.

Comment #265 - Posted by: Memuc at January 29, 2013 12:21 PM

51 / 170

as rx'd


Comment #266 - Posted by: tom perry at January 29, 2013 12:30 PM



40# KB

Subbed banded good morning for back extension

Comment #267 - Posted by: joleary at January 29, 2013 1:40 PM

1:10 faster than the other way

Comment #268 - Posted by: Brad/6'4"/205/m/32 at January 29, 2013 1:47 PM

21:15 as Rx'd, 1 minute faster in reverse

Comment #269 - Posted by: Jetté 43/M/5'11"/175 at January 29, 2013 3:10 PM


not as Rx'ed, did 25 of each.

Time: 22:49

Hit the wall hard on the box jumps.

Comment #270 - Posted by: j-seal at January 29, 2013 3:39 PM

29:22, 100x single unders, 1 pood

Comment #271 - Posted by: NAMWIZ at January 29, 2013 5:19 PM

60 minutes. Brutal as always.

100 single unders.
50 burpees
50 front squat, 45#
50 good morning, 60# KB held by the ball, not the handle,
50 45# Push Press
50 regular pullups, no bar at the right hight for jumping.
The rest RX, but used a 50# KB for swings.


Comment #272 - Posted by: Arcticelf at January 29, 2013 5:35 PM

It was an incredible weekend at Crossfit Downtown Atlanta. Thanks so much for the hospitality. I am excited about all the relationships I made and the information I gained. Thanks again to Leah, Bethanie,Andy, Ryan, Connor, and Chuck for all the encourage. You guys showed me a lot about what Crossfit is all about. Thanks Crossfit HQ.

Comment #273 - Posted by: Justin Phillips at January 29, 2013 5:39 PM



K2E was more like K2shoulder again

Comment #274 - Posted by: Miles Forks at January 29, 2013 6:14 PM

All at 25 reps

Comment #275 - Posted by: Brett C. m/31/6'0"/175lbs. at January 29, 2013 6:17 PM

Crossfit Calgary CF-L1 Coaches deserve the SLOW CLAP! Eric O'Connor is hilarious and has a wealth of knowledge. Great crew, and I sure learned a lot from Tommy Rudge, easy to learn from and a real down to earth guy. Brett Marshal, Jason "The Athlete", and Austin, all of you were great. Now to get out of the basement and into a box ha ha!

Comment #276 - Posted by: CRICHA at January 29, 2013 6:21 PM

47 min
not bad for crowded globo gym
best the other way 51 min
did k2e & jpu on edge of I beam hands now sore

Comment #277 - Posted by: john h 44/210 at January 29, 2013 6:45 PM

30:10 rx'd
The double unders sucked. Only got a couple more than 2 unbroken. knees to bows my feet hit the ground between each rep cuz the only bar i could use was low. much easier than the regular filthy fifty where i got around 34:00

Comment #278 - Posted by: Josh M/19/182lbs/5'6" at January 29, 2013 9:21 PM


Comment #279 - Posted by: Alexander E. at January 30, 2013 3:11 AM


Comment #280 - Posted by: Alexander E. at January 30, 2013 3:11 AM


20 Double unders
15 Burpees
15 20# wall ball shots
20 Back extensions
15 45# push presses
15 Knees to elbows
20 Walking lunges
15 1 pood kettlebell swings
15 Jumping pull-ups
20 20" box jumps


Comment #281 - Posted by: nutfam at January 30, 2013 4:51 AM



Hoooah Army Crossfit!!

Comment #282 - Posted by: SFC AB at January 30, 2013 5:18 AM

kelley 26:46 (27:24 last time), made same sub of banded good mornings for back ext due to no GHD

cale 24:19
margy 15:00 first wod ever! 25 of everything and made subs on movements
molly 13:09 25 of everything

Comment #283 - Posted by: kelley f/47/5'3"/133 at January 30, 2013 6:26 AM

cale 24:19
kelley 26:46 (last time 27:24)
margy 15:00 first wod ever-subbed movt and did 25 of each
molly 13:09 subbed movt and did 25

Comment #284 - Posted by: kelley f/47/5'3"/133 at January 30, 2013 7:14 AM

Awesome weekend at the Level 1 course held at Reebok CrossFit Ramsay. Thanks to all the coaches for the knowledge, and good times.

Comment #285 - Posted by: Vince Salemi at January 30, 2013 8:51 AM


Forward 50 times:
1/20/13: 40.42 1.5pood kb x 30. Tough pullups
1/26/12: 34.20.
4/16/10: 36.54 - PUs with feet on floor. 25# KB; 7Kg ball; decline SUs.
Prior times - 40.28 - just getting over piglet flu; 35.18; 37min 7/21/08 and 33.41 9/29/08

Comment #286 - Posted by: JonNYC xfit since 6/08 43/M/175/5'11" at January 30, 2013 9:35 AM


Scaled to 35 reps
Substituted 45# good mornings for back ext.

Comment #287 - Posted by: Anthony Rubino at January 30, 2013 9:36 AM


36:46 rx

Comment #288 - Posted by: Scott S at January 30, 2013 10:19 AM


As Rx'd exept for the following no-equipment Subs:

25 head-to floor HSPU for PP
50 superman for BE

Comment #289 - Posted by: Asian B 29/m/6'2"/175 at January 30, 2013 2:00 PM


26:35 as Rx'd

Comment #290 - Posted by: Chad Bakken at January 30, 2013 3:24 PM


scale down

35 rep


Comment #291 - Posted by: SJ Lee at January 30, 2013 3:26 PM

1:4:18, burpees off 20" box, as well as the box jumps.

Comment #292 - Posted by: Elliott Harding at January 30, 2013 5:42 PM


Scaled down to 35 reps.

Subbed double unders for tuck jumps
Wall ball shots @16 lbs.
Subbed back extensions for good mornings @20kg bar.
Subbed KTE for abmat situps (non-anchored).
20" box.


Comment #293 - Posted by: Jose-Luis Morales at January 31, 2013 9:28 AM

The CrossFit Kids cert at CrossFit Oahu is my favourite cert so far. The presenters were awesome - thank you Erik, Keegan, and John.

Comment #294 - Posted by: Olivia at January 31, 2013 10:26 AM

with 45lb thrusters for wall ball and 35lb DB swings for KBs
Struggled with the Thrusters as usual and the box jumps at the end were rude.

Comment #295 - Posted by: MAGNUS M/26/5'8/160 at January 31, 2013 2:21 PM

31:08 as rx'd

About a minute slower than my filthy pr. Although today dealt with some winter conditions, with -40 C windchill for walking lunges. Had to don sweat pants, hoodie, and balaclava!

Only 2 month of prairie winter remaining!

Comment #296 - Posted by: Ronnieboy M/50/5'9"/185 at January 31, 2013 5:47 PM



first time FF

Comment #297 - Posted by: James at January 31, 2013 5:55 PM


Comment #298 - Posted by: jt 39 m 5'10" 175 at February 1, 2013 9:17 AM

did this a little while ago (the day it was rx'd)


Comment #299 - Posted by: Saam at February 1, 2013 4:08 PM

Did reps of 10 for 5 rounds, resting as necessary bw rounds:


Total time: 21:14 mins

Comment #300 - Posted by: DPL at February 1, 2013 9:56 PM

I keep tearing skin up on my hands from all the pullups in particular. I found this page. I realized my grip needs to be better. Also some good taping ideas if you do tear a callous up.

Comment #301 - Posted by: Grayson Blom at February 2, 2013 5:19 AM

Did 30 reps as Y was closing, in 13:45...

90 single unders
30 burpees
30 thrusters w/ 18# 'bodybar'
30 back extensions
30 pp, 45# bar
30 toes to bar, on ground
30 steps, walking lunge
300m row

Bad distal bicep mojo @ CF box attempting a 1RM DL with alternating grip Thursday. Didn't hear a pop, but things were squirrelly in the right elbow and strength dropped, fast, to zilch -- bicep appears a bit out of place -- strain for sure, possible tear. RICE-ing and hoping. Doc to look at Tuesday.

Comment #302 - Posted by: matt h at February 2, 2013 6:12 PM

For time:
25 Double unders
25 Burpees
34 Wall ball shots, 17 pound ball, 9' target
25 Back extensions
25 Push press, 45 pounds
25 Knees to elbows
Walking Lunge, 25 steps
50 Kettlebell swings, 18 lbs
25 Jumping pull-ups
38 Box jump, 16 inch box


Comment #303 - Posted by: rawhide at February 2, 2013 6:48 PM

As rxed. 34:11

Comment #304 - Posted by: Bird at February 3, 2013 4:45 AM

as rxd @ HCHS


Comment #305 - Posted by: ferb44 185# at February 4, 2013 5:41 AM

M/ 39/ 136 lbs/ 5'-6"
As Rx: 22:44
I used an 18 lb ball but hit well above the target, more like almost 11 feet.
I did hands touching floor and then extending back up for back extension (same ROM and same muscles used, but a little bit sloweras you can't use the pad to push against)
K2E - I used rings as my gym's pullup bar is too close to the wall to allow for decent back kip so you pretty much start from a stand still each time.
I thought it would be much easier than the classic filthy fifty, but I thought that this was actually harder. I think that my pretaxing the body wtih the harder slower more demanding movements of the burpees & med ball toss early, you are a bit fatigued and shoulders, etc. are a bit zapped for the PP, and the walking lunges, and even the jumping pullups... I never really feel those but I did take a few second break on those as my legs and shoulders were a little bit tired in the mid part of the set.
Great WOD... might be better than the classic filthy 50.

Comment #306 - Posted by: Anton at February 4, 2013 7:23 AM

39 as rx'd
Wife first time crossfit 41:30 with some subs. Start her out mean :-)

Comment #307 - Posted by: Tim K. at February 4, 2013 7:53 PM

25:57 using 55lbs for pushpress and a 16lbs ball for wall ball shots.

Comment #308 - Posted by: Dan Pow at February 5, 2013 1:27 PM

As Rx'd
almost 2 mins quicker than last FF

Comment #309 - Posted by: Chris Watson at February 6, 2013 12:35 PM

49 minutes

That's 5 better than last time, but felt way better, should've pushed harder

M, 29, 227, 6'5"

Comment #310 - Posted by: Stor at February 9, 2013 3:51 PM

CFWU-3. Just PU therapy 1st & 2ND. Pushups instead of dips 3rd. Superman. Row 500m.
Decent time going I think until I got to KB. Put ball down twice or 3 times. No reason for anything more than 1. Jumping PU ROM better. Shoulder seems to be improving. Decent job pushing pace at end of BJ, but broken to sets of 10 for all. DU pretty tough. Took at least 1:30 if not more.

Comment #311 - Posted by: jrm at February 10, 2013 6:19 PM

RX 28:34

Comment #312 - Posted by: Mark S. at February 11, 2013 6:19 AM


100 single-unders.
Touched toes on bottoms of K2Es, but those were still what really slowed me down, as usual.
Box jumps were hard.
Absolutely smoked from this, and the endorphin blast kept me up last night! Feeling jacked up today.

Comment #313 - Posted by: Matt J at February 13, 2013 9:19 AM

tuck jumps
box 21''

Comment #314 - Posted by: lucio1928,M/41/184cm/98kg at February 14, 2013 5:17 PM


34:05 sans du's

Comment #315 - Posted by: denob at February 16, 2013 5:38 PM


Comment #316 - Posted by: RAD at February 16, 2013 6:35 PM

M/47/6'/195 lbs.

"Terrible Twenty" (scaled down to puppies), but with 35 lb kettle bell, 45 lb push press, & 19" box jump (tractor tire).
Did knees to elbows this time instead of sit-ups (well, knees to "up in the air in front of my face as far as I could").


Comment #317 - Posted by: Dave at February 21, 2013 7:05 PM


Scaled - Wall Balls -> Thrusters w/ 15lb dumbells
50 -> 35 reps

Did 15 kipping pu's before I remembered it was jumping pu's...


Comment #318 - Posted by: hughball at February 22, 2013 10:04 AM

did regular order
scaled 22" bj and half 15# /half 20# wbs


soooo slooooow

Comment #319 - Posted by: Callum at February 25, 2013 6:43 PM

100 single unders instead of du



Comment #320 - Posted by: phat boi at March 2, 2013 2:58 PM

Thank you Cross Fit TNT In ST. Charles, MO for hosting the Level 1 Certification class. Our instructors were the absolute BEST!! I learned so much. Thank you from the bottom of my heart. Joe, I will never forget CFO is where my CrossFit Journey began.

Comment #321 - Posted by: Kimberly Patomson at June 16, 2013 6:40 PM

34:10 sub - 20k thrusters (wall balls), 20k good mornings (back ext.), 22k db (16k kb swing) rest as rx'd.

Comment #322 - Posted by: zenoperegrinus at July 22, 2013 10:07 PM

Scaled and subbed as noted.
50 Single unders
Wall Ball 20# ball- 15/10/10/15
Back extensions 25/25
Strict shoulder press- 25/15/10
Knees to elbows- 15/15/10/10
Walking lunge- 25/25
Kettlebell swings- 35# dumbell- 25/25
Jumping pull-ups, bar one foot overhead-15/12/10/7/6
Box Jump 24" box 10/10/10/10/10
tough, but felt blessed to finish it!

Comment #323 - Posted by: Chuck B 55/5'11"/165 Two year Pancreatic Cancer Survivor- Thank you Lord Jesus! at August 12, 2013 12:24 PM

20:18 rx'd

Comment #324 - Posted by: Rod Salka at August 12, 2013 1:26 PM

20:18 rx'd

Comment #325 - Posted by: Rod Salka at August 12, 2013 1:27 PM

As Rx 36:37:27

Comment #326 - Posted by: Scott at August 13, 2013 5:03 PM

did 2/5 of everything


Comment #327 - Posted by: Manchild at August 21, 2013 5:59 AM

March 2013 44:51

111 su instead of du



Comment #328 - Posted by: phat boi at September 19, 2013 12:31 PM

q5IHeE Great, thanks for sharing this article post.Really looking forward to read more. Awesome.

Comment #329 - Posted by: link building at November 14, 2013 4:39 PM

CFWUx1, 50s, 50dus

Comment #330 - Posted by: Doug at November 20, 2013 12:44 AM

33:31 rx'd

Comment #331 - Posted by: Tormod at January 6, 2014 4:26 PM
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