Saturday, July 30, 2011

Posted by on Jul 29, 2011 in WOD | 14 comments

We will be having an intro session at 11am…invite any and all

Regular member session at 10 am

10:00 am – Warm Up

The Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double unders



  1. After 1.5 years, I’m finally going to do this WOD! I can’t wait, er, sort of 🙂

  2. It’s going to be a great Saturday morning!!

  3. Back Extensions -> Good mornings for those who are slow to the tires?

    • Yes Good Mornings are the sub. 65/40

  4. Well the verdict is in – I did Thursday’s WOD with ligament damage in my foot after a work function (soccer baseball). So I am strangely happy with my time that day.

    Was emphatically told no pushups, burpees, skipping, box jumps or running, 🙁 for the next 2-3 weeks.
    Did not say anything about squats, situps and upper body work is okay. We shall see how rowing goes.

  5. Exercises I liked: Box Jumps, Jumping Pullups, KBS, Walking Lunges, Push Presses, and Double Unders.

    Exercises designed by Lucifer: Knees to Elbows, 70lb Good Mornings, Wall Balls, and Burpees.

    It was funny because the first four exercises were from my “Like” column and I was feeling good. Then the K2Es hit, but the big whammy was the 300-450 rep range: Good Mornings, Wall Balls, and Burpees. Ouch.

    A highly disappointing 42:55 for my first FF (Rx’d). Good job Saturday crew – you all did fantastic!!

  6. Im going to be useless for the rest of the day lol
    Jumping PU’s & knees to elbows were slow but it was the wall balls followed by burpees that really sucked!!!! DU’s were the icing on the cake
    Thanks for pushing me Mike! By that point I wasnt thinking except to count and my body was telling me it had had enough
    WOD: 32:41
    Great job everyone!!!

  7. Good job everyone, it sucks I’ve been stuck at work the last 2 days.

    Thought I would share a link to the video Patrick made of the moncton hopper event, we got a couple saint john stars in it, looking good chris.

  8. Interesting morning at the gym. Somehow added 8 minutes to my Filthy Fifty – which makes me think that the number I had up on the board in black from last time shouldn’t have been. Please don’t erase those numbers until I get the seconds… I know it was 37 minutes, but I have no idea how many seconds.

    Decided to play with the snatch afterward – thanks Greg for the tweaks, and Chris for the good watchful eye during attempts, and Mike for the guidance on the stand up. Took it up to 120lbs.

    Then, since Mike decided/was pushed to do the WOD, I worked on overhead squats, and PR’d by 5lbs (135lbs).

    I think I’ll sleep well tonight.

  9. Mike you done good – looked like a wet cat doing the wallballs in the rain. The jump/clap on the burpees looked sad, however keeping time with the music during the push press was impressive.
    MP says you still look cute as she likes any type of cat even wet ones 🙂

    • Well…..
      If anyone wants to discuss nutrition and it’s positive effects on performance, I can use today as THAT example of how eating like shit will be the death of you. I added 11 mins to my PR. I started ok, the fizzled on the knees to elbows. Then downhill from there.
      My PR during the paleo challenge was 15??…..and today 26 f’n minutes.
      Wall ball in torrential downpour….great time.
      So…. Cleaning up eating is a priority in my life…. Garbage in, garbage out!

      Just to clarify, we did do all the movements last time, there was just less feeling sorry for myself last time 🙂

      • And to throw out a few comments about our amazing athletes who were there today:

        Jenn – 200% effort. I said go and she did…and kept going. Monster!
        Leah… A few more cuts please… Lean and ever and is the personification of composure…despite her defiance. Great job princess 😉
        Kevin, new guy showing how determination gets a job done! Great work and perseverance!
        Nick O’D. Tank! Keeps moving! Seems like a smile is on face.
        Greg P. If you want a poster child/demo of how a movement is to look like…take a few and waych this guy!!!!
        Jenn C…..hope she returns to the ranks….great return performance.

        Thank you to Chris W and MP for the support…..and baiting me into the WOD….Kevin is to blame too….

  10. Now I’m really confused. From my post on March’s filthy fifty:

    “We did 50 lb swings instead of 35 for men, and 40lb good mornings instead of back extensions. All in all pretty satisfied.”

    I could be wrong, but this doesn’t sound like it would come out better than heavy good mornings and lighter kettlebell swings.