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 **
It was a sit-up with the 10# ball. Initially lay down with knees up, arms out over your head holding the medicine ball (while it rests on the floor), then sit-up and put your 10# ball on your extended legs (like a basket). Your legs are up like they would be in a crunch position but instead of crossed, they straight and together in order to hold the ball. Leave ball on the extended legs until you sit-up again, then take it back. So half the sit-up is with the ball, half without. When you aren’t holding it, your legs serve as a “basket” to hold/rest the ball. Clear as mud, right? 
We started off with “Death by 10 meters”. This workout starts easy enough, run one 10 meter sprint over the course of 1 minute. Then run two 10 meter sprints in 1 minute. Each minute then rolls right into the next adding another 10 meter interval. Lots of waiting time at the beginning, no rest at all toward the end as you are attempting to pump off 13, 14 & 15 ten meters sprints in the minute before it rolls to the next. I just missed the 15th interval only making 14. So I “died” at 14+14. Not an easy workout for me because my “run fast” left me a while back and it’s difficult for me to get any lift out of my hamstring to “move it” quickly. 
TooTallFritz 