"Filthy Fifty"
50 Box Jumps 24"/20"
50 Jumping Pull Ups
50 KB Swings 53#/35#
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45#/33#
50 GHD Back Extensions
50 Wall Ball 20#/16#
50 Burpees
50 Double Unders
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Level II
5 Sets of 1 Rep.
1 Rep equals 1 Clean and 1 Hang Clean.
5 Sets of 1 Rep.
1 Rep equals 1 Snatch and 1 Hang Snatch.
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Coaching Tips: Scale load and movements to match current fitness levels. The Level 1 workout is a classic CrossFit chipper that has made itself a legend among CrossFit gyms. This the only time we have repeated this workout, so let's see where and how we have improved our fitness. I know the double unders alone will have more people Rx'ing this workout this time around. Keep in mind the purpose of all the shorter, more intense workouts. They were designed to teach you to straight set as much of the workload as possible. Be tough between the ears and work through the discomfort.
Meet Kristi Burtis, Head Dolphin Trainer at Sea World. As you can see, and her husband Tyler says, "she has a dream job by day and gets her ass kicked at CrossFit East County by night." We are happy to have you both as part of our CFEC family.
Hey all, here’s an interesting look into using ibuprofen and exercise:
http://well.blogs.nytimes.com/2009/09/01/phys-ed-does-ibuprofen-help-or-hurt-during-exercise/
Kstar from SF Crossfit had a post about ibuprofen too. Mostly about how not to take it for soreness.
http://sanfranciscocrossfit.blogspot.com/2009/06/get-off-ibuprofen-peoples.html
5:30am
L1
Rose 27:16 Minus 3 Exer.
Liza 40:00 Minus WB B DU
Berenice 40:00 Minus WB B DU
Robert 40:09 PR
Paul 24:54 Rx
L2
Teshina 128# PR/78#
Lisa 103#/63#
10:00am
L1
Kim 31:28 Rx PR
Sonya 42:51 PR
Traci 34:02 Rx
Tina 35:53 Rx PR
Monica 33:48 Rx PR
Dan 35:46 Rx PR
Briley 33:00 Rx
Deanna 42:49
Dawn 34:04
L2
Don 195#/135#
What a display of true athleticism today at the 9 o’clock class. There were * women that truly gave it their all. Every one of them left everything on the gym floor. I was very proud of every lasy one of you ladies. Dan, I was proud of you too. A lot of PR’s on this one.
12:00pm
Jon B. 34:22 Rx
Amelia 35:59 Rx
Brad 33:19 Rx PR
Bill 38:25 Rx
Kristi 40:21
Jeff A. 38:58 Rx
Jeff D. 46:22
Lisa 25:49 Rx PR
Tiffany 33:02 Rx
L2
Paul 205#/135#
10:00am
Holly 35:27Rx
Jarodd 40:38Rx
Dusty 35:26
Teshina 29:04RxPR
Kevin 41:10Rx
Anniken 36:22Rx
Don 35:33Rx
5:00pm
Dean 45:12
Alan stopped at 45:00
Yinka 39:06
Ed M. 44:22
Vandee 41:56
John 40:00 (box jumps)
Susan 50:03Rx
James 28:41RxPR
Jim D. 34:35Rx
Chris 42:25
Emily 34:53RxPR
Rebecca 35:15Rx
Sara 48:26
L2: David M. 205#/130#
6pm
Jake 43:14
David K. 40:28Rx
Newman 24:29Rx
Dave, you truly are amazing. Strong work on the filthy fifty. Some day…
Paul,
Don’t know if you’ve seen this one. but check out the hang snatches. Pretty intense.
http://www.youtube.com/watch?v=L0qUIn4BwWM&NR=1
James, have you ever seen a cross-eyed, asian man having a seizure while trying to jump rope and count in english at the same time??????
That was me tonight brother. And I still say my “r’s” in place of my “l’s”. That one kicked my ass pretty good. But I’m grad I did it. Thanks for the support bro.
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