Filthy Fifty (Or scaled to:)
Level 2 Intermediate:
30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Double unders (Or 90 singles)
Warm-up: 5 of each movement. No skill work or strength workout on today’s programming, just one demanding WOD.
Box Jumps: I was surprised more than anything that I managed to get the box jumps fairly steadily, and more so that I managed to actually have some ‘spring’ or bounce both at the top and bottom of the jumps, even on a 24” box. I started steadily and wore down a little further into the motions, but finished fairly quickly.
Jumping pull-ups: In doing the warm-ups I landed kind of poorly on one and felt a little tension or soreness in my ankle. Fortunately it didn’t bother me during the actual workout, and not now after the fact either. Somewhere between this and the next round I think I checked the clock, and had got about 2:30 in.
Kettlebell swings: One pood wasn’t a lot of weight.. Well, I say that now, since I’m starting to move into the next ‘weight category’ so to speak. I know this is about speed and good times, and getting the work down, done in the shortest time possible. Went steady, though I had to set the KB down twice for just a moment to reset my grip and rest a breath or two.
Walking lunges: Knocked out the first six or seven in crossing across the 10 meters or so of the mat, came back, and re-crossed, left the mat and finished the last of the 30 over concrete. Nothing too complicated, they’re body weight lunges, not weighted or farmer carries or anything mean.
Knees to elbows: I started on a lower bar than I probably would have liked, it was limiting in not being able to easily get the kipping motion to open/close my body as was demonstrated in the video. Came off to reset my grip, still being an issue for me, and got onto a higher bar, with more motion to it, and fared a little bit better. Reset grip and paused for a breath several times. Still have some difficulty in getting the knees to make full contact with the elbows. They can reach, and come close.. I’ll just have to make a more concerted effort in the future to see if I can actually touch.
Push press: Split these into three rounds of ten in straight succession, resting with the bar on the rack for a moment between rounds. Did each set of ten unbroken. Was as was suggested, a sort of rest or relaxing respite between some of the more challenging motions.
Wallballs: I hate wallballs. :P I knew before I walked in that wallballs were going to slow me down, were going to be the biggest stumbling block in my final time. But I knew I had to do them, one way or another. Somewhere near halfway through I had considered splitting at fifteen and coming back after another motion to complete it, but at this point I had done everything else as a whole, why change it up now? I sucked it up, and even if I was doing four, three, even two reps at a time, I had to get to thirty. Maybe it was just knowing that I had to get it done, but I was feeling a little better with doing the shots, getting them to the line, going down and popping back up. I don’t claim to be anywhere near “getting” wallballs down, but I did ‘em.
Back extensions: Didn’t really have much thought about these beforehand, got on and knocked them out as smoothly as I could. Fifteen, sweat dripping on the floor, twenty-five, thirty, and done. Others had complained afterwards of tension/tightness in their hamstrings, or even all the way down the leg, locking up down to the ankle, I didn’t feel anything like that until…
Burpees: I didn’t have leg tension, but doing the burpees, oh man did I feel tension and tightness in my lower back. Every burpee I felt it pulling. But every burpee was closer to me finishing and getting rest. I sucked it up and pushed through five, ten, fifteen, twenty-five, thirty.
Jump rope: I’m nowhere near to having double-unders under my belt for the sake of a workout, still working on getting where I can do more than one at a time without interruption. I’ll gladly do singles even at a 3:1 ratio. Knew this was the home stretch so tried to bust them out as quickly as possible. First 65 unbroken, then 72, 85, 90.
FINAL TIME: 20:00
I looked up, and I didn’t believe what I saw. I had finished in twenty flat? And I was the first to finish? That’s unheard of for my workouts. Now, to avoid sounding like I’m bragging, we’ve got a lot of new people in lately who aren’t as acclimated to crossfit like those of us that have been coming for months on end, and there were others that were doing the full RX’ed Filthy Fifty at 50 reps of each.
Surprises / “discoveries”: Getting spring in my step on doing box jumps, getting wallballs down with some power up and down.
Detriments / “I need work”: Wallballs. :P But I’m still getting better, at everything.
But I don’t go to the gym to work out and compete with them, or Jarrod; I go to compete with me, myself, my expectations, and my limitations. And I want to win. Leave them behind me.