“Filthy 50″
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 Kettlebell Swings (1 pood)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/33)
50 Back Extensions or 50 Good Mornings (45/33)
50 Wall Balls (20/14)
50 Burpees
50 Double-Unders
Compare to 20Jun12.
Post time to comments.
This time last year… Mike wrote on the CIRC 2012.
Welcome to 2013!
-Melissa diLeonardo
Welcome to 2013! The New Year is a great reminder about the importance of goal setting and how goals can improve your health. As a fitness professional, I observe how goals can motivate individuals toward success. They create boundaries for healthy behavior and can act as a tether when one feels discouraged. Goals provide people with a path that helps them stay on track and ultimately, feel accomplished. However, despite their usefulness, setting health-related goals is often a task many people avoid.
Holding yourself accountable and committing to a plan is challenging. How one arrives at completing a goal can vary (short- v. long-term) and goals can range from big ideas (training for a marathon) to smaller achievements (eating more vegetables). Falling short of any goal can lead to feelings of shame, guilt, and frustration. Despite the variety of goal types and action plans people often refrain from establishing goals because they are afraid of failure and/or simply don´t know where to start. Do not be afraid of goals; achieving them may be simpler than you think.
The first thing to do is to identify why your goal is important and then apply the SMART method. The SMART method suggests goals be Specific, Measureable, Attainable, Realistic, and Timely. This method is simple and provides direction. Here is a breakdown of the SMART method:
Specific: Set a clear goal. Instead of saying, “I will eat more vegetables.” commit to “I will eat one serving of vegetables at every meal and as an afternoon snack.” Identify the goal, its significance, and ask yourself how you will achieve it.
Measurable: Again, be specific and select a goal that can be measured. For example; “I will lower my cholesterol.” could be measureable, but “I will lower my cholesterol by replacing processed foods with one serving of vegetables at every meal and as an afternoon snack for 90 days.” creates parameters and a timeline for your goal.
Attainable: Aim to succeed. Select a goal you know you can honestly work toward and remember that big goals can be broken down into smaller units. Small goals can help you build momentum and confidence to work toward the longer/bigger picture. If replacing processed foods at every meal is too overwhelming, start by replacing them in one meal for two weeks, then in two meals for the following two weeks, and so on.
Realistic: You want to win, so be honest about your abilities, motivation, and time. Make sure you establish a sensible timeline for your goal, even if that means breaking it down into phases. You have to learn how to run one mile, before you run a marathon.
Timely: Both attainable and realistic, your timeline should make sense and work with your schedule. Set an endpoint or deadline so you do not procrastinate.
Again, begin by identifying the goal and its relevance. A desire to improve your fitness level, diet, or overall health should not be overshadowed by fear. The internet and various fitness and wellness programs can assist you in achieving your goal…but the idea begins with you. If you want to improve your health and have never set a goal take small steps. Create a two week challenge: start taking the stairs at work, or try to get 7 hours of sleep every night. Notice if the goal makes you feel physically healthier and stronger. Upon completion of your two week challenge notice if you also feel mentally more confident and ready to set your next goal. By setting yourself up for success with thoughtful goal setting strategies and gently pushing yourself out of your comfort zone, you can take control of your life and create healthy change. Go get it!
In case anyone else is curious like me, here are the links to the 3 most recent Filthy 50s (I think). Sometimes the site is tough to search.
June 20, 2012
http://www.crossfitchicago.com/archives/8023#comments
November 21, 2011
http://www.crossfitchicago.com/archives/6596
July 4, 2011
http://www.crossfitchicago.com/archives/5941
I think we did Filthy 50 sometime this spring or early summer, but I can’t find the date in my log. Any chance someone remembers when we did it and could link us to that blog to see our times? Thanks in advance!
excellent, thanks a$$ clown!
Box Jumps (20), Kettle-bell Swings (1 pood)
Knees to armpits, Push Press (33)
Good Mornings (33), Wall Balls (10)
50 Double-Unders
This one didn’t feel as bad as the one I did in June. The toughest part for me was the KTE and WB. Went heavier on the kb swings and wb, last time did 26# kb and alternated 10# and 8# for wb. Finished at 29:08 today, in June my time was 30:49. Still feel shaky after this one.
Alternating EMOM for 22 mins:
Odd Minutes – 3 Position Squat Clean (floor, below knee, above knee) – 135# to 225# increasing by 10# every min
Even Minutes – 5 paralette hspu
+
15 min amrap:
250 m row
10 ghd situps
ROUNDS – 8 + 250m row + 1 ghd situp
Haven’t done any o-lifting in the past week and a half so I just needed to get reps in to get the motor patterns ingrained in my muscles again. Good work on the hspu as well
11 days off coming in at 9AM for the “Filthy”, Great,
I haven’t worked out in 8 days! So scared for this Friday when I’m back in the box for my first WOD in 10 days! Oy
Pukie pukie FO SHO!
Happy New Year CFC’ers!!!!!!
Jumped in with MattJ, Irvin, and coach Rachel at 7am.
16:38
Pretty sure that’s a PR. Thanks Matt for pushing me to jump in on this. Pretty sure I would have been at least a minute or two slower doing this later in the day.
Filthy fifty
28:39
Hung out with the big dogs this 7 am. Thanks for pushing me through it Bryce, Rachel, and Matt.
What a way to start the new year….24:23
This amounts to an *10.5* minute improvement over my first attempt in June so I’m pretty happy with the result. That said, I think I left at least 90 seconds on the board thanks to breaking up the KTEs too much and taking an extra long break during the burpees to look for an orange bucket (I rallied to finish strong).
Filthy 50, Rx’d: 17:36
Been sick for the last week so tried to survive this morning. PR by around 3 minutes.
Filthy 50, Rxd (except did knees to stomach)
27 something
Filthy Fifty
My first class at CFC was a Sunday in June and walked into the Filthy Fifty. Did not finish, ended up puking during the Wall balls and called it a day. Was well over 30 minutes when I hung it up that day in June.
Today,
29:14. Almost puked during Burpees 3 times but kept it down. Felt great to finish this time, sub 30 minutes. I left a lot of time on the board during burpees, was pretty gassed from the Wall Balls. Overall please with my effort, and a little less afraid of the FF.
We are hosting a CrossFit Level 1 Seminar this weekend. If you’re interested in volunteering for set-up and listening to some of the lectures provided by CrossFit HQ, please let me know. We need a few volunteers to set up on Friday night and a couple throughout the day on Saturday and Sunday. It’s a great way to learn a little about being a CrossFit L1 trainer without having to fork over the $1,000 fee.
Information about CrossFit Chicago classes this weekend will be announced in the near future.
Also, last call on Stronger Faster Healthier, Progenex, and Junk Head Band orders.
AAAAAHHH!! Filthy 50!!?? I keep looking at the wods wishing I could do them but my back is still keeping me from 90% of the workouts. I’m not very patient and this is taking way too long to heal. Have fun today everyone. Wish I could do this with ya.
Jony get me 2 pro packs of Progenex please. I’ll e-mail you as well. Chocolate flavor for recovery and more muscle
The 6am class made this looks so fun I just HAD to try it at 7. Got it in with Bryce & Company.
24:37 all Rx’d–a 7 min PR from Nov ’11 (which was modified to include 10# WB)
KTE need to be incorporated in more of our workouts…
11 days off+flying+wine & goodies= Mr Pukie at push press.
25:59
Was not happy with myself went off to fast for not training recently and added some serious time visiting the toilet bowl but I didn’t cherry pick which I could have so a moral win I guess.
ATTENTION: Men Toilet users
If you get the no2′s bad -clean it, I cleaned it for you, culminated with my sick it was great.
Rachael great class and Mo I now know your name.
Also apologies for dropping the F bomb during my broken DU I thought I had the 50 in me, I was raised better, Sorry.
See you tomorrow.
Brutal day. Been in bed the last 2 days fighting off a nasty body cold. Thought I was feeling better this am but got my shit handed to me. 19:28. Around 3 min slower than my PR and I am still struggling for air 30 min after. Rough start to the year.
Scaled KBS to 25#, Wall Balls to 10#, and did 150 single unders. All else Rx.
34:45 (4 min PR from June).
This actually felt a lot better even though I went up on the wall ball weight from June. My burpees really killed my time. Thanks to Marc S. and Matsumoto for standing there and telling me to just keep moving (and to everyone else in the gym who helped cheer on)!
3 sets:
50 double unders
5 bar muscle ups
40 du
4 bmu
30 du
3 bmu
20 du
2 bmu
10 du
1 bmu
Rest 5 mins
TIMES – 3:48, 3:56, 3:54
Needed to get some bar muscle up work in for a competition next week. They are rusty and when I get fatigued I lose the rhythm of the kip in starting the set but this was good to see in terms of if I could bounce back set after set with them
First time filthy 50
27:19 with 1.5 pood kb
The heavier than rx’d weight probably added
at least 7 or 8 minutes.
My first Filthy Fifty @ 11 AM – 32:48
Happy I got through the whole thing RX’d, but definitely spent too much time resting.
End of year Testing III
Press: Did not test due to shoulder issues
Deadlift: 485×1, tested too close to max squat, low back was fried and wasn’t confident in pulling more because of it.
Conditioning: 20 rounds of 100m sprint :20 rest (row)
Year totals:
Lift: Pre jugg-post jugg-current-2013 goal
Back squat: 431 (E1RM)-485-501-585 (+84)
Deadlift: 485-550-485-635 (+85)
Bench Press: 317-365-395-405 (+10)
Press: 185-205-DNT-275 (+70)
Noon’er with Coach Bryce…..
Pre: 5k tredmill run @ 25:00
Metcon: Filthy 50 + Beat Bob @ 24:45
-about 7 minutes or so better than the last time back in November 2011.
Filthy 50 – 20:39
Got to the double unders at 19:10 and was worse than normal at them.
Any chance someone will be at the box early this afternoon? I just showed up hoping someone would randomly be here but it was closed.
Good to see the 50 for the first wod of 2013 for me.
Rx’d – 27:21
I was at 29:46 last time so I’m happy with the improvement. Fun race with Bob to see who could finish the DU faster. He got me by just a few seconds. Good push to go unbroken on it.
Knees to Elbow is the silliest movement ever. I can’t find any good way to keep those moving quickly.
So bummed I’m missing this! I’ve been wanting to do the 50 for months now :(.
23:13 Rx
6+min PR from June. Happy to start 2013 with this one! Happy new year to everyone!
Modded Filthy 50
~27min
Didn’t do anything overhead so did the following 50 movements:
24″ Box Jumps
Jumping Pull-ups, didn’t lock out at the bottom
Russian Swings at 40#
Walking Lunges
AbMat Sit-ups
Bent Over Row @45#
Hip Extensions
Goblet Squats @20
Burpees with forward clap
Double Unders
Ahhh sweet filthy 50….I did this workout in 36:16 last June after about 2 months of crossfit.
This time around, Rx’d 30:30. Wanted to break the 30 mark coming into it, but also did the DU where last time I did single unders, so still a good 5:46 PR.
Randy was the perfect coach at getting people to get through the mental barriers of this workout, except KTE…….no coach can get me through those.
Happy 2013 everyone! Should all the burpees be forgot annnnnd wall balls never thought upon…..
28:57, rx…. so filthy!!
The holiday wrecked me and I felt it today. I hate missing the box for over a week!
Happy New Year!
Couldn’t be happier I’m missing the filthy 50.
I have done it many times and each time was worse then the next!
Program something fun for Friday Bdub!
Super nervous for this one…not having done anything for a week and a half and having the stomach flu over the weekend..to say the least, this was not fun.
24:50
16″box jumps and 25#kb
Great 5pm class!
23:30 Rx. Tough workout. Did 29:06 last time so big improvement for me!
Filthy fifty: 28:24 (10 mins and 15 seconds cut from my first go back in June)
16″ box (12″ last time)
25lb kb (same)
33 lb bar (22 last time)
250 single unders (200 last time)
Tired.
Good Mornings w/black band resistance (tension in front), 5 x 10 reps @ Safety Bar + 50#
Was planning to jump in on the 50 but not in the cards tonight
Recovery Program Day 3.1
15min Mobility
A1. DB Stepups 3×10/leg, 16″ box @ 40#
A2. Single leg squat on box 3×5/leg
5 Rounds:
10 Ball Slams, 30#
10 Russian KBS, 1pood
10 Cals on rower
Time – 8:00
C1. Reverse Hyper 3×8 @ 55#
C2. Plank Hold 3x1min
Stepups got tough at 40#. Still working on getting my rhythm and timing down on the pistols. Tried some on the ground with and without a plate to see how those felt. Definitely better than last week, but still a long way to go for my left leg. Felt solid on the metcon. Rows feel stronger than usual.
“Filthy 50″ / “Dirty 30″
50 Box Jumps (16)
50 Jumping Pull-ups
50 Kettlebell Swings (25lbs)
50 Walking Lunges
50 Sit-ups
30 Push Press (33)
30 Good Mornings (33)
30 Wall Balls (10)
30 Burpees
150 Single Unders
Time: 28:51
“Filthy 50″ at 7pm
50 Box Jumps (20″)
50 Jumping Pull Ups
50 Kettlebell Swings (scaled – there were no yellow kettlebells when I got mine)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (33 lbs)
50 Good Mornings (33 lbs)
50 Wall Balls (scaled to 12 lbs)
50 Burpees
200 Single Unders
Time: 27:08 – I knocked about 10 minutes off of my time. I am not sure if I scaled it the same as the Filthy 50 in June, but it was definitely close. I am pretty sure I did the kettlebells at the prescribed weight last time and I would have today had there been more yellow ones to use.
I’ve been feeling under the weather the last few days and barely made it through the WOD’s on Sunday and Monday, so I feel pretty good about my performance today.
18 months in crossfit and this was my first crack at the filthy fifty.
This was fun, and a great way to kick off my 6 weeks of hardcore paleo strict. It was fun to get fat on crap, but it’s over. Net gain- 4 lbs. most of it due to my discovery of Nutella. You can dip anything in this crap and its awesome!
Rx-26:35
I can do better and can get this in 25.
I jump like shit and my burpees were basically a drop to the floor and crawl up. KTE’s were tough. Everything else I made up time with.
Fun day, lots of people and a ton of new faces!
“Filthy 50″-1, Meghan-0
As a filthy 50 virgin, I was proud I managed to finish the scaled down version of this workout. It was not not easy. Did 250 single unders and used 25 lb KB and 8 lb WB; everything else was Rx. I have a long way to go to build lat strength. Knees to elbows were more like “get knees parallel.”
Metcon-32:06. Way too much resting between burpees.
Special thanks to Carrie and Adam for cheering me on to the finish! I will need a wheelchair to get out of bed tomorrow. The good news is that the only way from here is up! (Or down, depending on how you look at it)
Filthy Mother f’in 50. Rx’ed 29:14. About 30 secs better than the last time around but this one felt about 30 times worse. Good workout to start the New Year though…I needed to be held accountable for all the drinking and unhealthy eating this weekend! Randy and Val ran a tight ship today…great class guys.
“Filthy Fifty” Rx’d: 23:32
Stayed at a steady pace throughout, but definitely feel like I could have pushed the burpees better. Thank you Randy and Val for the much needed push during the tough times! Very well orchestrated 5pm class!
Brutal, new worst workout I have done so far
26:39
Everything Rx’d except Drago swings at 1.5 pood (shoulder issue still), 250 single unders and did 15 KTE and 35 sit ups (this was taking a long time for me and wanted to keep moving)
@Queen City Crossfit (Cincinnati, Ohio)
“Kalsu” light (20 minute cap)
On the minute:
Complete 5 burpees and perform max rep 95/65lbs thrusters on the minute.
The goal is to complete 100 total thrusters.
I made it to 87 Thrusters in the 20 minute cap. Pretty disappointed in the result but Thrusters and Burpees are my two most hated movements.
I started off with 15 reps per minute then quickly declined to 10/minute, 5/minute, 5/EOM. Could never catch my breath enough to complete high rep sets
Filthy Fifty as prescribed 29:16. I’m glad to have that one as a benchmark. My endurance did not hold up as well as I’d hoped. Really started to feel gassed during the push press. Very tough mental challenge too.
~150 Wall Balls over three days…make it stop!
Filthy 50 Rx’ed: 21:51 (:42 sec PR)
Really is one of my favorite workouts. KTE were kind of a mess. I did lots of small sets without any breaks, but I couldn’t string many together after the first 10. Push presses were 20-10-10-10, wall balls and burpees were sets of 10s. My calves locked up on me during the DUs at the end, but (barely) managed to keep it together and finish it out despite a few trips.
Filthy 50 @ 27:36. Last time was 30:15, just about 2:30 improvement. That was in Novemer of 2011. KTE were difficult. Although I did the first 10 without stopping, my forearms burned so much. Tried alternating grips after awhile.
Rx’d 21:38 PR! :)
Crossfit 2013 goal: post WOD results on the blog
The filthiest fifty: 10# wb, 1 pops, 20″ box, 33# Bar, some questionable knees to elbows, and first time doing all double unders in a workout
Time 28:57… 5 minutes better a closer to rx’d than June
New Year means I stop lurking and start posting.
29:29! First ever Filthy 50 so I’m pumped about that time. My knees 2 elbows need a lot of work. Overall, I’m putting this WOD in the win column.
25:27 w/ 12 lb wall ball.
I think I was dehydrated which probably is a dumb start to this workout….my calves almost cramped and my arms shook a little…I’m laying on my floor as I type this!
If someone finds grey workout gloves on the stairs. ..they’re mine.
Filthy 50
29: something
Scaled to 16″ box, 10 lb wall ball and 150 single unders
it was rough. My KTE were so bad and my fore arms were on fire. I think I could be a lot stronger on KBS and push press next time. Burpees were so slow.
rx except for DUs:
29:48
6min plus PR from July F50.
CFC. Going on 2 years. Great folks and better times.
Slow as molasses 32:08. PR of a whopping 25 seconds since June. On the positive side, I did this rx this time around. I would have been faster had I taken less swearing breaks during the knees to elbows portion. Also, as I cannot string double-unders, I did about 2 single-unders for every double. First time going rx on double-unders in a wod but I resolve to learn to string them.
Filthy fifty 25:15 rx’d PR by 3 1/2 mins from June. Lots of room for improvement though, I lost my steam at the wall balls and burpees!! DUs were surprisingly unbroken after all the mess!
50 box jumps (14″)
50 Jumping Pull Ups
50 Kettlebell Swings 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press (33 lbs)
50 Good Mornings (33 lbs)
50 Wall Balls (scaled to 10 lbs)
50 Burpees
250 Single Unders
41:23
So, goal was sub 40 as last go round was a mere six months into my CFC experience. Did not achieve. Plus is that I went up to a pood for kbs and started out at 12# for wall balls until coach Kelly swapped it out for 10#.
Thanks to everyone who cheered to the very end. Shout out to coach Kelly…you always know when I need that motivation and to Carolyn for telling me on every burpee that “you have to get back up. Get up!”
Oh, and I meant to say that when I walked in, someone had puked outside (at least it looked a lot like puke) between two parking spots and it was frozen over! Filthy fifty icee?
@Lauren- Glad and proud to see you posting ; )
Oy. First time back since the holiday season. Must set goals!
Filthy 50 – 40:35
Subbed for Russian KBS, 10# WBs, and 250 single unders.
I vaguely remember doing it in 45 mins in June? I really wanted to go sub 40. Hopefully next time around.
Many many thanks to Coaches Kelly and Karen as well everyone who cheered us on. You guys are awesome.
FF with Russian swings at 1.5 pood: 22:47.
This is a PR of 1:57, but mostly because my DUs were triple bad the last time we did this. I really expect more out of myself — I need to be much closer to the 20-minute mark than I am. Haven’t been eating very cleanly over the holidays, so need to get ship-shape on that immediately, but there is room to improve beyond a recently poor diet.
KTEs were much improved over the last time and DUs were improved some too. Finished the first seven movements in about 13 minutes and then took nearly 10 to complete the last three. This is literally the ONLY workout I can think of where I dread the burpees (my breaks between burpee sets were way too long).
Looking forward to getting at this again sometime. Thanks to Val and Randy for dealing superbly with a large 6pm class! I know nobody gives a damn about my breakdown, but I’ll post it here to reference for next time:
BJ: 25-15-10
JP: 30-20
RKBS: 20-20-10
Lunges: 50
KTE: 20-10-5-5-5-3-2
PP: 20-20-10
GM: 20-25-5 (did not put the bar down)
WB: 10-10-10-10-10
B: 5-5-5-8-13-7-7 (thank you randy for requesting 13 in a minute)
DUs: 9-9-14-7-11
25:37 (3:43 PR)
This was the worst workout I’ve ever done.
Stopped into Primal Crossfit today in Waukee, IA (located between Chicago and the Pacific Ocean; for reference.)
Every 30 seconds for 5 minutes 1 Power Snatch 65#
Every 30 seconds for 5 minutes 1 Power Clean 100#
Then:
3 rounds
30 Jumping Lunges
10 Push Press 65#
4:23
Great place and really friendly owners.
Filthy Fifty @ 24:42
This was over a minute off of my PR…damn this cold and congestion!
Bench 7 x 3 @ 205
Pullups 7 x 3
Then
JoeP Filthy 50
50 Box Jumps (24)
50 Jumping Pull-ups
50 Russian Kettlebell Swings (1.5 pood)
2 Down and Back Farmer’s Walk (Farmer’s Bar + 70)
50 Knees to Elbows
50 Push Press (45)
50 Banded Back Extensions (Orange)
50 Power Wall Balls (20)
50 Burpees
50 Double-Unders
30:25
I thought I was actually looking forward to this workout to get in a good sweat…. UGH!!!! I was 8 seconds off my time in June and about 30 seconds from my PR.
Haven’t felt that bad during a workout in ahile.
19:58
KTE’s and Burpees were slooooooowww!
Filthy 50 Rx’d: 24:16
13 seconds off my PR from 1.5 yrs ago which was when I was at my healthiest. Damn KTEs are still so tough for me! Need to work on pulling down on the bar.
29:51 – 33#PP, 35#KB, 12# WB
There are so many areas to shave off time. My KTE are so slow – those took me 8 min. I need to man up on WB. I hate them! Burpees sucked.
June 2012: 34:50 (Rx)
Nov. 2011:28:22 (PR) 33#PP, 35# KB, WB-10#)
July 4, 2011: 33:02 (33# PP, 10# WB and 25# KB)
Dec. 22, 2010: 29:59 (33# PP, 14# WB and 25# KB)
November 2009: 41:?? (didn’t record WODs back in the day)