Monday the 16th of November, 2009

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

Post time to comments.

Of interest:

• Simple solution to the eternal problem
• Alkaline/acidic food list and explanation
• The Main Ingredient

Friday the 24th of July, 2009

"Free Friend Friday"

...got your friends and family to drink the kool-aid.

'Filth 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
Post time to comments.

Reps may scaled to make the Filthy Forty, Dirty Thirty or Tough Guy Twenty. Weights and range of motion may also be scaled to accommodate all participants.


Notes, tools, articles and ephemera:

• What in heaven's name are we eating? Obama sells us out.
  

Wednesday the 6th of May, 2009

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

Post time to comments

Notes, tools, articles and ephemera:

Filthy Fifty demo video courtesy of the Crossfit main site.

Article from the New York Times on interval training, "A Healthy Mix of Rest and Motion."

FRIDAY
Filthy 50
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

Peter-29:34
Dan-31:20
Joseph-39:58
Randy-43:06



SATURDAY


.56 mile
4 reps, 3 minute rest periods
2:58
2:57
2:59
2:54

BURN. Legs dead from filthy fifty yesterday

SUNDAY
Crossfit Cindy...
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Dan-18
Joseph-17
Randy-14
Tina-13 (knee pushes/ring rows)
Dom-9 (jumping pull ups after round three)