Wednesday, December 2, 2015

Filthy Fifty

Thursday, December 2, 2015

Coach Emily (shadowing Pat)

(4PM) about 15 of us including Steve, Chris and me

Warm Up

3 Rounds of 10 Air Squats, 10 kip swings, 10 kb swings (25#), 10 leg sit ups, and 30 single unders

Workout of the Day

“Filthy Fifty”

For Time:
50 Box Jumps 24/20″” with step downs
50 Jumping Pull-ups
50 Kettlebell Swings, 35/25 lb.
50 Lunges
50 Knees to Elbows
50 Push Presses, 45/35#
50 Hip Extensions
50 Wallball Shots, 20/14# to 10/9′
50 Burpees
50 Double-Unders

I was 100%  expecting this to be scaled to 30 reps per movement or even 25 reps per movement.  You can imagine my surprise when it was not.  I finished in 37:15 reducing the weight whenever possible.

I did the box jumps to 20" and finished in just under 4 minutes.  The jumping pull ups were done Rx.  For the kb swings I used 25#, Emily pointed out that the end spot should be directly overhead.  The lunges were Rx.  For the knees to elbows, I really managed kipping knee raises.  On the push presses I used 35#.  For the hip extensions, I did Good Mornings with a 35# bar.  These were the only two exercises where I could have gone heavier.  I did the wall ball shots with 14# and even breaking them up into 5's, my torso started to collapse.  Several were short of 10 feet as well.  The burpees were absolutely brutal and took me over 6 minutes to get through (with Emily counting down the last 6 reps as I was the last man standing).  As I did not have double unders, I did not protest an iota when she suggested I do 75 single unders.  Even with singles, I was missing roughly every 20 reps.

This was a true grinder, but did boost my confidence for future wods.  I was amazed people were finishing in under 25 minutes.

Finishing with mobility, I squatted against the wall, flared legs, did some banded shoulder stretches and finally used the foam roller on my back.

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