Filthy 50 - CFJax 7.13.09

Time to beat on this is 26:32 (from 4.23.09).

Warm-Up:
2 x 400m sprints (1 @ 8mph, 1 @ 7.5mph)
20 Ring Rows
10 HSPU progessions (toes on bench)

Filthy Fifty (35):
For time -
35 box jumps (16")
35 jumping pull-ups (on chair)
35 KB swings (20#)
35 walking lunges
35 ab mat sit-ups
35 push press (45#)
35 back extensions
35 wall ball shots (4-5#)
35 burpees
70 single jump ropes

Time: 19:47

Well, I certainly blew my previous time on this out of the water:)! I couldn't believe the time when I stopped the clock b/c I thought for sure I was doing burpees for what felt like at least 10 minutes.

I wasn't really feelin' it when I was warming up (hence the slow 400's), but once I got going, I had alot of aggression in me! Must be all the stress from work seeping into my workout. Whatever it was, I'm happy:).

Filthy Fifty (or 35)

This is a beast of a workout, but I always feel super tough after I complete it:). I'm scaling to something of a mix between pack & puppies b/c I don't have the necessary equipment for a true Pack workout on this one (KB & wall ball).

Last time I did this was here.

Warm-Up:
5 min. jog
5 min. punching bag XX skipped this
10 push-ups
20 ball sit-ups
10 KTC's
23 Burpees

Filthy 50 (Pack/Puppies):
For time -
35 box jumps (16")
35 jumping pull-ups (on chair)
35 KB swings (20#)
35 walking lunges
35 ab mat sit-ups
35 push press (45#)
35 back extensions XX did 20 instead, back was hurting
35 wall ball shots (4-5#)
35 burpees
35 single jump ropes XX did 70 instead

Time: 26:32

Ugh... back soreness (w/some pain) today, guess I didn't do those deadlifts properly!! :(

Finished the box jumps in 2 minutes, the jumping pull-ups in 1.5 minutes. Got through KB swings & walking lunges (surprisingly hard after the jumping pull-ups & bj') at 10:30 on the stop watch. Sit-ups & push presses completed at 15:42. Push presses were done in reps of 5 except for the first 10. Wall balls complete at 19:40 and burpees at 25:45. The burpees seriously smoked me. The 23 beforehand probably attributed to this.

I LOVE this workout... hate it while I'm doing it (& said a few choice curse words as I was doing the burpees:)!), but I love it when I'm done.

Shoveling

I ALMOST didn't do the "Filthy 50" last night, but at the last minute, decided I better since I was already 2 days behind. Skipped doing "Isabel" which was snatches, b/c I don't have anyone to help me with form and I'm a little afraid of the snatch (haha).

So, for the "Filthy 50"
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 15 lbs.
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 10 x 45lbs. & 10 x 10lbs.
20 Back extensions (subbed Supermans)
20 Wall ball shots, 4-5 pound ball (definitely need to get a heavier ball)
15 Burpees
20 Standard Jump Rope Jumps

Needless to say, the Burpees smoked me as usual. Total time was 12:43. Definitely not a good time, but considering I had been slacking off for the past 2 days, it was understandable. Had a few cheetos before the workout.. bad idea:).

Tonight is a fun one, probably a smoker, but still seems like fun.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling
Push-ups

I'm going to attempt to do this with a 45lb. barbell. Hopefully I can get the first couple of rounds out with this. If I get to failure, I'll switch to the 10lb. bar.

Filthy Fifty

Well, didn't get to the 5K yesterday. Had a fun afternoon with a buddy instead. So I did the 5k this morning. God, that took FOREVER. Time below:

Run/walk 5K (approx. 3.1 miles)
First 2.5K - 18:30
Last 2.5K - 20:00

Total time for 5K - 38:30

Today's WOD is the "Filthy Fifty". I always have to scale this. The RX'd WOD is below as well as my scaling. I hope to do this this afternoon after a family BBQ, but it might have to wait until tomorrow.

"Filthy Fifty"
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
50 Burpees
50 Double unders

Puppies (SCALED):
For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 12kg
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
20 Push press, 25-30 pounds
20 Back extensions
20 Wall ball shots, 10-16 pound ball
20 Burpees
20 Standard Jump Rope Jumps

Last time I did this WOD, I scaled to "Buttercup" (which is 10-15 reps instead of 20). Time was 10:52. Hope to come close to this but with the increase in scaling.