Wednesday, June 29 'Filthy Fifty'

A long grind on a hot day. Sounds good. Good day to suffer. Ah but the reward of completion is so worth the pain. The Filthy Fifty is serious chipper style session that progressively increases in difficulty, nailing even the most seasoned athlete by the end.

Filthy Fifty
50 reps each of:

Box jumps
Jumping pull-ups
Kettlebell swings, 1 pood
Walking lunges, 50 steps
Knees to elbows
Push-press, 45 pounds
Back extensions
Wall ball shots, 20 pound ball
Burpee's
Double unders

Brent- 35:58
Shane- 41:20
Eric- Rx  41:12
Emilee- (2)  14:59
Dan- Rx  32:15
Casey- Rx  40:37
Brandi- Rx  40:49
Teresa- 43:00
Beth- 39:43
T- Rx  33:33

Great job guys. This was a long session that drained fuel from everyone. As prescribed there are no scales between the guys and the girls. Most other sessions do include scaled load for girls, so when we have a girl going as prescribed doing the FF it's wicked good.

There are  a lot of skill requirements with this session, the finish with the double unders is still a big problem for many. If you don't have the double unders yet, just take a few minutes each time you're at CFSF to practice them.

For the upside downers, finishing with box jumps turned out to be just as taxing as finishing with the rope. Bottom line, The Filthy Fifty kicks ass wherever you start. However, we will continue to increase work caracity over broad domains by just staying consistent with training, taking a little of the bite away from sessions like the one we did today.

http://www.mobilitywod.blogspot.com/

OK guys, it's official. We are signing up for The Tough Mudder in Atlanta on February 11th. If you want in on it, just let us know. We want everyone to think about getting this. We had a blast with The Barbarian, this will be twice the fun.

http://www.gadsdentimes.com/article/20110628/NEWS/110629751

Great article on tenacity, a no quit attitude, and something we all posses as CrossFitters, character. Thanks for another great session and great day at CFSF. Anything worth having is worth working hard for, and if not now, when?

CFSF

Noah Galloway in center of picture wearing a kilt