We know that when the workout looks heavy on the board it's gonna feel even heavier getting through it. The 'Filthy Fifty' is one of those sessions. Debatable as to which is more difficult, starting on the bottom or starting on top. Either way, we were the nail today.
'Filthy Fifty'
50 reps of each:
Box jumps, 24" box
Jumping pull-ups
Kettlebell swings, 35#
Walking lunges, 50 steps
Knees to elbows
Back extension
Push press, 45#
Wall ball shots, 20/16
Burpee's
Double unders (*3:1 single sub)
Box KB *singles
Eric- 31:33 24 35 *
Scott- 26:45 24 35 *
Tammy- 25:45 20 35 *
Sam- 33:24 20 35 *
Alice A- 36:20 20 30 *
Richard- 27:57 20 35 *
Sharon- 29:41 20 20
Heather-30:29 20 35
Teresa- 34:51 20 35 *
John- 35:20 36 35
Shaun- 36:54 36 53 *
Andrew- 37:13 24 35 *
Brad- 37:26 36 53 *
Cliff- 44:47 20 53 *
Casey- 42:13 36 53
Patricia- 21:00 24 35
T- 34:58 24 53 *
Great job guys! Super fast time, again, Patricia! You bring awesome fuel, and we glad you're rolling with us. This is a heavy volume "chipper" that seems to stretch out like bad taffy. Pace is key. Great job toughing out a long, grindy session.
We are one month away from the Tough Mudder. AFOVOS! Continue hitting the rest day runs Mudders. At least 5k, preferably 10k or more, and use any intervals you want to. Throw in some PT for an added bonus.
Not often mentioned on the blog, we have a few newbies floating around CFSF, and they are doing great. Keep it up and thanks for woking so hard.
http://www.mobilitywod.blogspot.com/
Now that the holidays are over, let's move away from the "not so healthy" foods and get back towards the paleo based diet. Performance improvements as well as body compositional improvement are just a couple of the benefits.
http://www.livingpaleo.com/the-paleo-diet/
Thanks for another great day of training and conditioning at CFSF.
Afovos- Gk., Without fear.
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