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The 'Filthy Fifty' is another CrossFit benchmark workout that we love to see. Thanks CFHQ!

'Filthy Fifty'

50 reps of each:

Box jumps, 24" box
Jumping pull-ups
Kettlebell swings, 1 pood
Walking lunges, 50 steps
Knees to elbows
Push press, 45 pounds
Back extensions
Wall ball shots, 20/16
Burpees
Double unders (*3:1)

                                              130109
Mary- (30) 20"  23:20*
Teresa- Rx  36:28                27:28
Richard- Rx  21:45              22:58
Derrick- Rx  32:07              31:56
Russell- 24:40*                   32:06
Dustin- 36:02*
Paul M- Rx  31:19
Carrie- (30) 31:04*
Todd McK- 37:29*
Erin- Rx  28:56                    32:25
Kathryn- Rx  32:48             32:41
Tammy- 36:05*                   33:50
Casey- Rx  33:47                37:56
Todd- Rx  31:57                  33:26
Brandi- (30) 25:53*
Sharon- (30) 20" 31:06*
Abby- Rx  30:29
Byron- Rx  34:00
John M- 34:28*                  38:26
Candice- 20" 39:21             37:16
Matt- Rx  32:33
Quincy- (30) 35:26*
Stephen- (30) 26:00*
Paul- (30) 28:17*
Tommy- (30) 30:05*
Caitlin- (30) 20" 30# 29:53*
Mike- Rx  34:47

Nice job everyone. Way to hang tough through to the end. This is a high volume session, and no matter where you start, it hurts. Most agree that the jumping exercises are the worst, maybe the culmination of all that work just makes them seem worse...

We were able to compare the last 'Filthy Fifty' and even though a few people got the Doubles this time and didn't get them last had similar, or faster finish times. Outstanding! Better than yesterday.

We also had some very fast finishes and monster performances. You people are strong! For most, the only thing preventing them from getting this as prescribed are the Doubles. Get those Doubles! They aren't as difficult as you think they are. Get a rope and practice. Embrace the suck.

www.trackmypr.com

Join and track. We are CFSF.

Tuesday is a rest day, not an off day. Get some love. Give yourself some attention and facilitate recovery. This is your responsibility, and your body will thank you with higher levels of comfort, and performance.

Open gym 5:15-6:15 for a missed wod, skills, or mobility. Use your time wisely. Every second, every moment counts.

As the Thanksgiving holiday approaches, find some paleo Thanksgiving recipes and share them with your families. Quite a lot of what we prepare for traditional Thanksgivings can be paleo. Share the love.

www.paleomg.com

Start planning now and get your grocery list together. Take this opportunity to steer your family toward healthier food choices.

www.cindystable.com

There's a lot to choose from. You just have to look. Remember, if you find something you really like, share it.

Thanks for another great day at CFSF. Thanks for the super strong fuel and efforts.

Hurry up!
CFSF