Each day it’s a surprise when we walk in the door at CrossFit. The Workout of the Day (WOD) is on the board and that’s it. No discussion. No negotiation. It’s GO time. Today we saw something new (again, remember we are all newbies) called the Filthy Fifty. Sounds bad, right? Well, it kinda was bad, in a good sort of way. We had to complete the workout, as detailed below, as quickly as possible. I was hoping that we would get to break it up a bit but that wasn’t the case. In order. The number of reps listed. As fast as possible.
- 50 Box Step Ups – 20” Box
- 50 Jumping Pull-ups
- 50 Kettelbell Deadlifts
- 50 Walking Lunges
- 50 Sit-ups
- 5 x 100 meter run
- 50 Supermans
- 50 Ball slams
- 50 Burpees
- 50 Squats
Yikes, where to start? At the top and just keep moving til the workout is complete! The step-ups weren’t bad. The jumping pull-ups were new and kinda fun but way more tiring than I’d like to admit! We got to stand on a box, then jump up to the pull-up bar. So it was the pull-up movement but easier because we got to both jump and pull at the same time. Photo source – Google Images
The kettlebell deadlifts were an extension of what we learned on Tuesday. It was the deadlift technique but with a kettlebell to lift. Good way to revisit the deadlift without duplicating the entire process. Photo source – Google Images
Walking lunges, sit-ups & 100 meter runs all self explanatory. However, I’d like to point out that 50 sit-ups in a row is hard. I had to take a breather half way thru and then again before I finished. Thanks to my weak core muscles for pointing out the fact that even the most elementary movements are still difficult. Much appreciated.
Supermans – Not particularly tough unless you have zero core strength then it takes a bit energy and focus to do 50! Photo source: Feminine & Fit
Ball slams, burpees & squats we have done before but dang, I can’t do those burpees! I had to modify that one and sub in push-ups after 10. 
I’ll keep trying though, just have a bit of strain in the abs that is rebelling against all this fun stuff!
This WOD took me 22:28 and I was the last one done in my group. That’s okay, somebody has to be last, right?
I’m going to get stronger, one day at a time!!
** Getting Stronger ** Amanda – TooTallFritz **
TooTallFritz 
It was a rough one!!!
Yes! I hope you are feeling better! I felt bad for you. No fun to be in pain. 😦
I haven’t done the Filthy Fifty yet—-however…I have to say it kind of looks fun…until you get to BURPEES…ugh. Those just will always suck. GOOD JOB. I’m going to watch for this at my box!
I’ve seen a couple variations of it on the net. He may have softened it up for us since we are all new at it. But it was still hard (for us).
Wow…keep it up. It’s not competition with others…just do and finish the routine…not important to be super fast and yes…someone has to be last. You say Supermans not particularly tough. Yikes….I find those difficult with the degenerative lumbar disc I contend with…but when I do them regularly…it helps a lot. I guess the difficultly could be related to the duration you hold the extension? Try holding that for 10-15 sec. I can’t envision doing 50 like that! Anyways…keep it up! Love hearing this training story in progress…day-by-day!
I hate burpees! They always make my hip hurt a LOT for some reason. It was nice meeting you last night at the Bastille Day race!
Yikes!!!