Friday’s WOD, commonly referred to as the “Filthy Fifty” is a CrossFit “chipper”. For the most part, we train couplets (2 exercises back to back, repeating) or triplets (same concept, with 3 exercises). Think of a chipper as a series of task, stacked on each other, and you “chip” away at the stack. Or, doing the WOD is like putting you body in a wood chipper ;)
For a new athlete, this WOD may seem intimidating. Athletes usually fall into 2 camps: hate heavy stuff or hate running. (I love heavy, and hate running. Shhhh, Don’t tell anyone.) The Filthy Fifty is a hard workout, but look at what it’s not. It’s not heavy and there’s no running! That’s gotta appeal to nearly everyone, right? The movements are considered basic, which can be tricky, as once stacked up, they get tougher.
Remember, we can scale the movements, or the reps. The Filthy Fifty can easily become the Dirty 30 or the Terrible 20. From a “competitive CrossFitter’s” viewpoint, this WOD is kind of academic until you hit Wallballs. Wallballs, burpees, double unders when fatigued is a pretty good test.
The fastest 50 times are around 15 minutes. This is blazingly fast. My fastest time is just under 19 minutes. We will have a 40 minute cap. That means a quick warm up, review of the movements, and get to work. If the classes are full, we will start in waves. I hope to see you there, enjoying the challenge!
Kim Going After Some Cleans!
Workout of the Day
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (Superman’s)
50 Wall ball shots, 20 pound ball
50 Double unders