Thursday – February 8 – Time to Get Filthy!

Thursday – February 8 – Time to Get Filthy!

I remember when we first did today’s workout back at the old box in NoHo…one of our first members Ryan asked me if it was called the Filthy 50 because there were 10 movements and we did 5 reps of each (10×5=50 for my meatheads in the box…). I smiled and told him he was about to have a really good time getting fit.
Workouts like today’s are really fun for me. We’re going to have many people do this workout for the very first time and it can seem very daunting – there’s always a moment of disbelief that you can actually get through this workout and not keel over. I especially enjoy watching people’s reaction going from how hard they perceive it to be and then their feeling of accomplishment when they complete a workout they couldn’t have done until they started CrossFit. The fact that we don’t do that many ‘long wod’s’ like this yet our training & programming helps us excel at doing them AND still gets you way stronger and faster is pretty cool too.
My favorite memory of Filthy 50 was on Coach Tyler’s first day training at the box over 3 years ago (wow). He had done some CrossFit on his own at the Y and I asked him what his Filthy 50 time was. He said it was in the low 20 minute range. I was pretty impressed – no coaching or advice and he can do this workout in close to our old gym record. I asked him how he pushed through the final movements – 50 wall ball into 50 burpees – which is notoriously hard.
He replied ‘Oh I didn’t do that part!’. Funny to this day and always a reminder that there’s just a certain amount of things that you’ll never do on your own if you didn’t have to. And if you wanted to know he got it down to under 19 minutes with ALL the reps shortly after.
Still there’s something about those 50 wall ball into 50 burpees that are just never cool.
Enjoy! ~ Tim
Caption contest – best one in comments wins a bottle of SFH Fish Oil! Winner will be announced Friday along with the week 2 winner of the Refine Your Fuel Challenge and the Paleo Recipe contest. And yes if you have to know the shirts were off during the skill session.
Oh and one more thing…a pretty cool announcement to come Friday as well. Stay Ever Ready!
No caption contest needed here…just some hard work being done in spite of an injury!
Thursday’s Training: 
All Levels CrossFit
‘The Filthy 50’
50 reps of each movement in order for time

Box Jumps (24/20)
Jumping Pull Ups
KB Swings (35/26)
Lunges
Knees 2 Elbows
Push Press (45/33)
Back Extensions
Wall Ball (20/14)
Burpees
Double Unders
Level 1 CrossFit
Skill – Review & Scaling of movements
WOD:
‘The Dirty 30’
30 Reps of each movement for time
Box Jumps
Jumping Pull Ups
KB Swings
Lunges
Knees 2 Elbows
Push Press
Back Extensions
Wall Ball
Burpees
Double Unders