Take it or leave it

2026 my new PR for the Filthy Fifty. Could it have been sub 20, you bet it could. The burpees were terrible i had at LEAST 26secs in break time just on the burpees. I love this WOD but at the same time am frustrated with it. It seems so easy but it just breaks you down. I beat myself up alot with this one. What is 26secs actually 27 to make it an official sub 20. That many secs is nothing but then again every thing. I am glad for my PR but peeved about my lack of drive in the burpees. Just gotta keep get the time lower and lower each time this one comes around.

My favorite WOD

Deadlift 5/3/1
180x5
205x3
230x5

My favorite WOD the "Filthy Fifty" Why you might ask? Honestly I could not tell you. I am not great at it and it sucks at the end. I gues because I know I can get my time low on this WOD if I just push myself to the max. Which is what happened (sort of) this time around. My time would have been faster if I did not break the back extensions or the push press, however, I was not moving one more rep. The wallballs and burpees are definetly the crux of the WOD and it is a mental push to get to the DU which seem so easy after all the other work is finished.
Time 20:56

Snatching the Filthy Fifty

Friday 11/06/2009
Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

11+12 Power Snatches

I wanted 12 rounds and thought I could make when I looked at my watch, however, the snatches took to long. Good WOD and lots of snatch practice

Today

"Filthy Fity"
50 Box jump, 24 inch box--1:17
50 Jumping pull-ups--0:43
50 Kettlebell swings, 1 pood--1:56
Walking Lunge, 50 steps--1:32
50 Knees to elbows--3:03
50 Push press, 45 pounds--2:10
50 Back extensions--1:56
50 Wall ball shots, 20 pound ball--4:11
50 Burpees--4:22
50 Double unders--0:59

22:03

A huge PR for my last time was 25 something. I love to hate this WOD. I had to break the push press and back extensions, if I did not I would have been definetly under 22. I do not know how to go any faster on the wall balls and burpees, however, they were much better than last time. I am VERY HAPPY with this outcome. Tomorrow I will shoot for PR in my 5K

Emotionally Drained.....

....for alot of reasons. The last two weeks have been from one extreme to another. First the birth of Layne, very happy time, 8days later the death of Melissa's grandmother (whom was like a second mother), very sad and inbetween my own personal struggle with my CrossFit times.

Josh made a great point, "Paralysis by Analysis" I think way too much about the time and how I can go faster; before, during and after the WOD. I think this slows me down as I am not focused on the intensity as I should be. I know I can have faster times on some of these WOD's I just need to focus on the WOD itself and the lifts involved instead of the clock so much.

"Filthy Fifty"
50 Box jump, 24 inch box---1:31
50 Jumping pull-ups---0:46
50 Kettlebell swings, 1 pood---2:00
Walking Lunge, 50 steps---1:30
50 Knees to elbows---4:05
50 Push press, 45 pounds---1:58
50 Back extensions---2:08
50 Wall ball shots, 20 pound ball---5:24
50 Burpees---5:21
50 Double unders---0:57

Total---25:43

Not a PR but still a good time. Just like Josh some times better, some the same and some were worse. I need to practice burpees and wallballs under cardivascular stress and that should decrease my time significantly.

While in Page Josh text me about 150 burpees for time, do not know if he did it or not but I did.

Total--12:30 with the following splits; 3:43-4:15-4:31. I am glad he text me that as that was definetly something I needed to work on. I did not look at my watch until I was finished, I did not stop at all, continuous burpees just slowed the pace when I hade to. I did a couple of sprints as finishers, not sure on the length of run, just from a stop sign to a stop sign with one way uphill and the other down.

Since being home I have eaten better and had some rest, my head is in a different place know with how I am going to perform the WODs. Lets just hope everything goes as planned this evening. I am excited to meet up with Josh and tackle "DT" with bumpers at Josh's place. I have never attempted this WOD so I have no idea what to expect. 3-2-1 GO!!!!

Love to Hate

Filthy Fifty, the WOD I have been waiting for for a long time, why I do not know. I love this WOD but it is an A@# Kicker.

50 reps of each for time:
24" box jumps - 1:14
Jumping pullups - 0:44
KB Swings(1 pood) - 2:16
lunge steps - 1:48
K2E - 5:19
45 lb push press - 2:34
back ext - 2:15
wall ball - 3:47
Burpees - 4:45
Double Unders - 0:43

Box Jumps--Un-broken jumps, good rhythm
Jumping Pulls--last time I had to brake these up, I told myself not this time all un-broken, chin above bar
KB Swings--I bought a KB (1 pood) today so I could do this WOD at home, KBs are sweet so much easier to hold onto and much more stable overhead as well (that does not make KB swings suck any less)
Lunge Steps--Legs were burning and had to stand and match feet at times for short sec break
K2E--These just suck, the first 20-25 were good then my lats and lower abs started to burn and had to break them up into sets of 5 dropping from bar for ~2-3secs to shake off my grip as well
45lb Push Press--had to brake these up into 25, with this exercise and wall balls I can really notice a difference in my right shoulder with weakness in my serratus and lattisimus from my surgery, I compensate a lot and I need to concentrate on fixing it.
Back Extension--For this I was prone over my 30" box with my heels under the tailgate of my truck. What made this exercise harder was the fact that in the down position my spine is perpendicular to the ground and in the up position it is parallel. When it is performed in the gym the back extension is at an angle and so the mechanics of the two are different. My hamstrings were also burning to keep my hips locked into a neutral pelvis.
Wall Ball--much better with a ball (thanks Josh) I am still waiting for mine to arrive. 10 feet is HIGH!!!
Burpees--This was the one I was dreading, I knew I could not stop on these or if I did it would have to be very short. First 10 then sets of five with 3-5secs break in between. Pukie was coming down the street.
Double Unders-- I was actually surprised with these I went through them in sets of 25. Very surprised!!! I think once I realized i was on 25 without any misses it got to my head.

Love to Hate this, I would be thrilled if I could average 2min on each exercise. I know what I need to work on. Just trying to keep the battle alive by keeping my time lower than Josh's :)

Goal Not Met :(

So I did not meet me goal I set for myself for today. The goal was to meet Pukie, I was close but it did not happen.

"Filthy Fifty"
For time:
(02:29) 50 Box jump, 24 inch box
(02:00) 50 Jumping pull-ups
(03:29) 50 Kettlebell swings, 1 pood
(02:02) Walking Lunge, 50 steps
(06:14) 50 Knees to elbows
(03:06) 50 Push press, 45 pounds
(02:25) 50 Back extensions
(04:42) 50 Wall ball shots, 20 pound ball
(07:22) 50 Burpees
(01:27) 50 Double unders
Total 32:51

This was my first time with this WOD so some of the exercises were unfamiliar to me. Knees to Elbows were very interesting and hard. I could of done better with the burpees but I was tired. What I was excited about were the double unders, once I got in the groove I ran with it. I did not complete all fifty consecutively, however, I did very well with them. I have lots of goals that I would like to accomplish in the near future and another one would be to complete the WOD without substitutions (if possible) (i.e. completing box jumps as jumps instead of doing step ups) Now I know I will have to substitute some of the time as I still can not complete more than one muscle up in a row and I have only done two in my life, however, I will try to do my best.