Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Tuesday, January 21, 2020

WOD

“Filthy Fifties” – 1 round for time of:

50 Box Jumps – 24”
50 Jumping Pull-ups
50 Kettlebell Swings – 1.0 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press – 45#
50 Back Extensions
50 Wallballs – 20#/14# to 10’
50 Burpees
50 Double Unders

Compare to Monday, November 19, 2018

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

B2.  Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

 

Coach’s notes:

Post time to complete Filthy Fifties and results for all TT Gymnastics to comments.

WOD Leaderboard

Comments: 23

29:14 PR
Which is 5:30 faster than my last time. Goal was sub 30 today. Tried to keep fast transitions and very short breaks. K2E were really slow, midline is smoked from yesterday.
Thanks Zach


24:47 rx’d
8 second PR!
Went a little easier on the back extensions this time around and was so much fresher for the wall balls this time.
Burpees were horrible. Alternated between really slow continuous movement and small quick sets of 3-5 with a quick rest. Both methods sucked.
Thanks for keeping me moving Josh!
Great job Duncan!


22:00 even but with a couple scales due to shoulder injury. Scaled the knees to elbows to V sit ups and the push press to 35# bar. Everything else Rx. I managed to mostly keep moving other than planned quick set breaks. Fun classic Crossfit workout!


31:08 scaled AF
BJ – mix of jump up/step down step up/step down
JP – ✅
KBS – ✅
WL – ✅
K2E – started good/after 15 went to k2E V’ups
PP – 35#
BE – ✅
WB – 12#
B – mix of regular and step backs, this is where the puke 🤢 face came into play
DU – ✅

Thank you Josh, great class!
Well done 10 am’ers!
Shout out to Chita for helping me breath through the nausea! 🤮


Filthy Fifty: 31:16
Intent: Establish a baseline experience I can use to improve upon next time. Carefully add 15-20 rest after 25 back extensions with the intention of getting to burpees after 5 sets of wall balls. My heart rate was through the roof after wall balls. I hit my wall at burpees. Did “stand ups” for 20 then my burpee form came back and ripped out 3 sets of ten. Did 100 singles.
Goal: 20-25 min result
Result: whipped my ass. Got it done.


Ok… one small lie of omission.
Today my body was totally convinced it was a side of ham running clumsily from a pack of wild hungry dogs in an apocalyptic future. It really wanted to eject my stomach contents in the name of survival during burpees. I considered it a victory not to have thrown up in the chalk bucket. There I said it. No lie.


32:57
Box jumps 20”
KB 0.7 pd
K2E were to triceps for first 20 or so, somewhere around there for last 30, some better/higher than others!
PP 33# bar
WBs 12# to 9ft – these took way too long

Great energy at 6am! Nice picture, Duncan 🙂


Still on the road, did another two a day to keep myself sane 🤷. Deadlifts at lunch, Rows in the evening.

Deadlift 7×2
135/225/275/315/365/385/405f
Missed my second rep at 405. Didn’t increase weight very smart, and one of those weird gyms where you get dirty looks for making noise so “gently” put bar down after first rep at 405, lost all tension, and couldn’t pull the second one, think it was there if I was back home 🙂

Row WOD from CFC Feb 20 2019

1 round for time:
Row 500m
Rest 1:30
Row 500m
Rest 1:30
Row 500m
Rest 5:00
Row 1000m

1:46, 1:47, 1:46, 3:38, TWT 8:57
Rower batteries didn’t work, so would only turn on after a few good pulls, so times are close but maybe not exact.


32:40 rxd.

Second time rxd and first time doing “proper” back extensions.

1:25 slower. The back extensions killed my time. Don’t like these!!! 😖😡😭

Thanks Zak. You run a tight ship.

Well done everyone. Especially the first-timers.


Oct 2015: 44:10
Nov 2018: 34:20
July 2019: 28:32
Jan 2020: 33:04 (Back Ext instead of Hip)

Not going to try and compete with David T’s comments.

All good until Back Extensions, Wallballs and Burpees.
Quality of movement is 💩 on those movements and it compounds into Tin Man just looking for any kind of lube job.

Left a full on slough under the GHD.

Double Unders unbroken.
Soul very broken.


Josh had us do hip extensions at 9:00 and 10:00am. I have done this WOD 4 or 5 times both at CFC and at another box and have always done hip extensions.


20:30. I had to make some modifications due to an angry calf muscle. Step-ups instead of box jumps and single leg skips instead of double unders after my left calf went.

Back was gone after back extensions but it forced me into smaller sets on wall balls which I think actually made me faster in the end.


Didn’t finish, but normally I would have cherry picked the sh*t out of this one and taken a selective rest day BUT I showed up so I’m proud of myself.
Took the advice of the veterans and paced it, lots of rest time. Was feeling ok until the wall balls, then I got hulk smashed back to reality.


Fist time tackling this beautiful WOD.
32:13 RX’d.
Got to the wall balls at 20mins, thought I was doing good. Then I started the wall balls. Then the burpees.
After 25 wall balls I could only manage sets of 5.
After 10 burpees they were closer to burpee slow get ups.

Fun WOD. I look forward to next time.


33:05 almost Rx…but not.
Had to sub Med Balls Cleans for the Wall Balls.
In hindsight this was a terrible idea…as it meant bending over to pick the ball up every rep. Which, after the back extensions that already left me 🤢, led to every rep being a fight not to🤮. By the time I got to the burpees, they felt more like barfees and I had to rest far more than I would have liked just to settle the stomach.
2:59 slower than last time…🙁

Thanks Zak!


31:17 (I think? The clock was blurry) all Rx with the exception of knees to elbows because it was killing my back and alternated du’s. Tried to keep up with kimmer but it just wasn’t happening. Last time I did this I scaled it hard (reps and movements), so this is my first real benchmark time for it. Didn’t cry or puke. 5pm was awesome! Thanks for not letting me be a baby kimmer!


Great to see so many of you out for the benchmark today.
Let’s try to get this many comments on our “regular” days!!!!!
Really liked the new narrative from David Y, or shall I say Storbakken Junior!!
Bryan, you definitely made this a tougher WOD, and it is tough enough, haha!!!
Caitlin, thanks for not cherry picking, it was worth it right!?!?!
I did switch out the hip extensions as we have always done in the past for actual back extensions and honestly this was a little easier because my hip was trapped on the pad and did save my hammies a bit.
17:17, which is off my PR’s from days (actually decade now) gone by, but it was faster than November by a minute, so happy with that. Should be able to get back into the 16:00’s.


33:58
6 workout ever scaled to 30 reps ! But I finished 😩
This was insane I even though I scaled ! I feel fantastic!
Josh runs a tight ship making sure I was doing all the movements properly! I’m so sore today but not hurt ! Much gratitude for the people that are in the room and keep you going and say good job ! I signed up for the exercise, and am receiving much much more !
🙏🏼🥰Michelle


Rx: 20:43

Broke up the GHD too much (5 sets of 10 reps, next time 15/15/10/10) then went to hard on the WB (opening with 23 was a bad idea, next time sets of 10 or 15). Slowest burpees ever.

Love this WOD! CAn’t wait to break into the 19s.

Thanks Josh! Great work 10am!


24:22 RX


Did 1 round of 30. 25:01.


31:30
step ups instead of box jumps @24 inch
mostly knee raises instead of K to E
100 singles instead of DU’s
Otherwise RX

Next time will try with hip extensions, 50 back extensions was too many.


33min…ouch
Scales = Jumps @ 20, knee raises, supermans, singles, cut the burpees to 25


Log in to comment