Monday, April 22, 2013

Tuesday 4.23.13

Rasheed, Master & Monster.


1.  Filthy 50
50 reps of:
Box Jumps, 24" - games standards not necessary
Jumping Pull ups - bar height at mid forearm
KBS, 35/25
Walking Lunges
KTE - hit elbows, not armpits
Push Press, 45/33
Back Ext
Wall Ball, 20/14
Burpee
Double unders

2.  Hang Squat Snatch
5x1 across

3.  Goat Work
Spend 20 minutes training 1-2 weaknesses

53 comments:

  1. Don't have med balls yet... in the mail. .. good sub for the wall balls??

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  2. Is everyone doing jumping pull ups and just trying to go as fast as possible, or should I do kipping pull ups?

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    Replies
    1. Do it as prescribed above...It sucks the way it is written! :) Don't mess with the plan, man! :)

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    2. Ok thanks! Wasn't sure if jumping pull ups would be too easy but I'm prob underestimating this wod. Today will be my first shot at The Filthy!

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  3. Great sub for wall balls!
    How about back extensions? Would barbell good mornings do? I don't have pullup bar, what's a good sub for the kte? And jumping pullups? Thanks in advanced

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  4. Great sub for wall balls!
    How about back extensions? Would barbell good mornings do? I don't have pullup bar, what's a good sub for the kte? And jumping pullups? Thanks in advanced

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  5. Back ext = good mornings. KTE = V ups.

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  6. so lets talk... what's your least favorite part of filthy 50? :)

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    Replies
    1. The burpees.

      The exercise with the most severe cardio response is almost at the end after you are starting to already have trouble catching your breath.

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    2. damn jumping pull ups for some reason. just something about going to those right after box jumps

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    3. I'm with Cheryl the wallballs are brutal.

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    4. Def the burpees for me. Brutal at the end!

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  7. I guess there is a first time for everything, right! This will be my first rodeo with the Filthy 50.

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  8. Did some training from my box today instead of the Filthy, back to compWOD tomorrow


    Also wanted to give a quick shout out to those who are wanting to get in a good competition post-Regionals. My box (Raleigh CrossFit) is hosting Carolina's Capital City Clash June 22-23rd. Go to the garage games site and look under the Southeast region. Follow the link below for more details, hope to see some compWOD athletes there!

    Register: http://www.thegaragegames.com/events/carolinas-capitol-city-clash/#

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    Replies
    1. Thanks for the heads up. I'm down in fayetteville I will try and make it up there for sure.

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  9. 20:51 PR

    185X2, 190X2, 195X1...Went for 200 but failed, next time.

    X10 mins: odd: 6 Squat Cleans 135#, even: 4 muscle ups unbroken
    x8 mins row

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  10. 1) 23.31 sub'd a 25# wallball, gym doesn't have 20# balls. Almost 5min off my pr. My cardio is shot from being gone.

    2) 143#. Went lighter than I would have usually since this is only my second day back after a 6 week break. Form felt pretty good on the last two was happy with it overall.

    3) did 20min of foam rolling and mobility.

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  11. 17:22
    195 across
    Rowing and weighted pistol work

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  12. 16:33 (PB) sucked ass

    65kg/145lbs across.

    10 mins
    Odd: Bar MU
    Even: HS practice

    10 mins
    Odd: 4 pistols
    Even: 3 HSPU

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    Replies
    1. Just looked at other people's times. I thought I couldn't be that fast. I was right. When writing down the exercises on the board my fantastical brain forgot walking lunges and K2E. What a dick.

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  13. 1- 19:59 I was stoked to get a sub 20 time. Even if just barely!
    2- 155
    3- tuck sits and forward rolls to pistol.

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  14. 1. 17:04 35# kb, 45# bar, 24" box, 14# ball
    2. 145# ... Donnie Shankle moment at 150 -those of u who have been following the blog may remember that little article :)
    3. did done of my gymnastics programming ... gunna finish up tonight :)
    5 sets - 5 strict chest to bars ( overhand grip) + 7 chin ups
    4 sets- 8 strict ring dips (+20#) + 0:10 sec hold

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  15. 1 - 24:36 knees to elbows ate me alive. Back extensions on a ghd are a new thing for high reps!
    2 - 5 singles at 80kg
    3 - 8 min AMRAP
    15 wall balls
    30 double unders
    6 rounds + 11

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  16. 20:52
    65kg
    Odd:1-2-3-4-5-6-7-8-7 bench press
    Even: 3-6-9-12-15-18-12 butter fly

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  17. Had the opportunity to go wod with another guy going to south central regionals so I did this:

    7 x 2 high hang snatch
    5 x 3 back squat (5 sec in rock bottom)
    5 x 3 snatch first pulls

    For time:
    40 burp
    50 DUs
    30 burp
    50 DUs
    20 burp
    50 DUs
    1k row

    Time: 10:04

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  18. This comment has been removed by the author.

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  19. 1) 18:40 pr
    2) 65 across
    3) otm
    Bench press 1-2-3-4-5-6-7-5
    Strict pullups 2-4-6-8-10-12

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  20. 1. 20:28

    2 secs slower than a PR. Wanted sub 20. Knees to Elbows were the kicker. Pull up bar is only 2 ft off the wall and at 6'3 that makes a kip tough, so they went strict.

    2. Worked up to 185#. Pretty pleased with that.

    Goat work in a bit.

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  21. Morning WOD 6 rounds for time: 6 deads (225) 200 m run. Recovered for about 10 minutes then did a partner WOD. 3 rounds for time: 20 muscle ups 20 cal row 20 burpees

    Evening
    1. 19:58rx. Damn! I messed up on the order.

    2. 220 hang power across. Don't want to risk injuring my knee some more.

    3. Bar muscle ups and rowing.

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  22. 1) 19:36 subbed thrusters for wall ball
    Did muscle ups and OHS for goat training

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  23. Ate a bag of peanuts and sunflower seeds at the baseball game...no excuse I chose to but it got me during the 50. Got refocused for the snatch and got a big PR.

    1. Filthy 50: 19:50 rxd
    2. HSS: 195*2,205,210,215

    215# HSS - https://www.youtube.com/watch?v=q7-D9jg2ZYM&feature=youtube_gdata_player

    I'll take any critique...

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    Replies
    1. Awesome Alex. Ton's of speed on the pull and transition to the bottom position!

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  24. Gave blood today - decided I had enough time to rest, so I worked out.
    Got dizzy during the burpees, so I rested for about 5 minutes. Total time: 26:10. Without the dizziness, I probably would have finished around 21 minutes (used 24 inch box, 35 lb KB, 45 lb bar)

    Skipped the heavy lifting after the dizzy spell. :) Probably smart.

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    Replies
    1. Forgot to say 16# wall ball.

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    2. Wow. Thanks for the inspiration Deb! You are one tough cookie.

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    3. Don't patronize me, Jason!!!

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  25. 1)18:49 subbed 45# thrusters for wallballs
    2)215 across (struggled with bottom position)
    3)OHS,Double Unders/ Rowing, KB swings

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  26. Very little time today. Squeezed in a 30 min swim at lunch and jumped into class tonight for a Helen-ish like WOD:

    4 RFT
    200m run
    10 pull ups
    15 KBS 70#

    7:09 Rx

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  27. Filthy Fifty - Basement subs = 1.5pood swings, 45lb Good Mornings and Thrusters - 24:20 Need major improvement here!

    1000m row

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  28. First filthy fifty for me. I liked it!

    1) 21:20 had to sub 45# thrusters for the wall balls

    2) 1x175 and 4x185. Didn't miss one, so I was pretty happy with that.

    3) 20m EMOM with 20# vest
    -Odd- 5 Ring Dips
    5 Toes to Bar
    -Even- 6 Alternating Pistols

    Great session today.

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  29. 1) 22:09 Rx... first time doing this one... fun. first day back from 13.3 shoulder... good one to hit first getting back with light overhead/shoulder movements.

    - then -

    sorta 2) 2+2(5) classic SN + OHSq at 95#... easssy weight. off to a good start. was worried about all that time off. felt damn good to get back under the bar again.

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  30. Filthy 50- 19:14 (first 2 exercises subbed out and replaced with a 600m Row)

    Goat Work:
    - For 20 min.
    Odd: 2 Band-Assisted Ring HSPU's
    Even: 4 Turkish Get-Ups (1.5 pood)

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  31. 1) 21:30 2 min pr, gotta get faster with k2e and burpees

    2) 155 across, pretty winded after the above

    3) worked on no false grip MU

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  32. 1. 20:32 Rx
    2. 205 across
    3. Deadlift work

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  33. filthy 50 - 27:36 (2 min pr)

    no where near most of the times posted here..really impressive. this time domain is a big goat of mine.

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