Today's workout was a little bit complicated so we brought the white board so everyone could see what we were up against...
This was to be a take on the "Filthy 50", a famous CrossFit workout where you perform 50 reps of each subsequently harder exercise until you work your way down to the two hardest exercises: burpees and double unders. We decided to switch this up a little bit to make it more manageable...
"Filthy 55"
Perform 10-9-8-7-6-5-4-3-2-1 rep rounds of the following:
Box Jumps
Jumping Pull ups
Kettlebell swings
Walking lunges
Knees-to-elbows
Push press
Back extensions
Wall balls
Burpees
Double unders
The only problem with the white board was I forgot to take off the 25 ea reference to the walking lunges that was for the original 50 reps to be broken up as 25 reps each leg. So instead of doing 10 lunges, then 9 lunges, everyone did 25 lunges EACH time. Ooops...!!! That was alot of extra work but no one complained in true CrossFitter fashion. Great work everyone!!!
Newcomer, Heather showed off some great body control in a full Knees-to-Elbows. These were alot of work so we will have to do them more often...
LaToya and newcomer Emily working hard on kettlebell swings. Here Emily's back is a little 'soft' or rounded, I'd like her to be more arched and 'tight' but she otherwise looked strong throughout this long, long workout.
Recent marathoner, Nicole taking the 20-inch box jumps nice and easy. I don't think she even broke a sweat. I'm going to have to push her more next time...
Heather really reaching for every jumping pull up...
LaToya and Henry fighting for some Knees-to-Elbows...
CrazyMonkey got ahold of the camera and captured me in mid back extension...
CrazyWife fighting through those dreaded Burpees...!!!
Newcomer Kristy has been CrossFitting for two years and she hit this workout HARD. She used a 30-lb dumbbell for the Kb Swings, used 2 30-pounders for the Push Press and used the 20-lb medicine ball for wall balls. All that and kipping pull ups instead of the jumping pull ups. Strong work!!!
At then end of the day, everyone came in in about an hour. Luckily, I chose to do a Filthy 40 and do 40 reps of each exercise in just over 30 minutes. CrazyWife followed the directions and only had to do the 55 total lunges in 45:15. I'm still trying to figure out how many walking lunges everyone else ended up doing, 250 maybe... OUCH!!! Great work everyone...!!!
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