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Filthy 50 Forever!

Filthy 50 Forever!

It's good!

Warm-up: 10 Arm Circles (all directions), 10 Leg Swings (all directions), 10 Back Squats (45lbs), 10 Push Press (45lbs) x2

Shoulder Mobility: LAX Ball Shoulder Roll, 2nd Rib Roll, Rotator Cuff Stretch

MetCon – Filthy Fifty:
50 Reps
Box Jumps (24/18”)
Jumping Pull-Ups
Kettlebell Swings (50/35lbs)
Walking Lunges
Knees-to-Elbows
Push Press
GHD Back Extensions
Wall Balls
Burpees
Double-Unders

Finisher: Couch Stretch (30 seconds each), Straight-leg Calf Stretch (30 seconds each), Roll Ham-bones

It’s a mouthful just to say it and a whole lot more to actually do it! That’s right… the “Filthy Fifty.” The last time some of you met your workout enemy was mid-summer of 2010. If this was your first experience then I hope it was terrible, I know my first “Filthy 50” was (then again it was the second CrossFit workout I ever did.) Very smart Miss J, right? The good news is this workout continually gets easier the more you do it because you know exactly what to expect and how to game it. Multiple Ktowners beat their old July times by more than 10 minutes! That’s insane! Way to go guys, you continue to inspire me with your performances and work effort.

Expect some pictures later,
<3 Coach Miss J

The Intimidator strikes again.

By | 2017-04-25T14:39:20+00:00 January 18th, 2011|CrossFit Ktown Knoxville, Uncategorized|4 Comments

4 Comments

  1. Rise Up January 19, 2011 at 9:13 am

    Glad I missed this one, I think I’m still sore from when I did it in July. Definitely one of the longest most grueling WOD’s

  2. Ben January 19, 2011 at 10:29 am

    I’m with James…

    One of the most memorable WODs for me too. It was one of my first (first week or two after joining the gym) and it took me around 54 minutes to complete. When I got to do it a second time, after some amazing training, I was able to shave about 20 minutes off my time. So if this was your first Filthy Fifty, it only gets better!

    I’m still with James though…

  3. Lee January 19, 2011 at 12:41 pm

    I’d done the 40 rep sister WOD before this, but I’d never done the filthy 50. It took me quite a while, but I feel good about the pace I set. Congratulations on your awesome time, Ben!

  4. Dougie Fresh January 19, 2011 at 4:29 pm

    I’ve now done the Filthy (Filthly, as I wrote in my book last night) Fifty x5. Still remember Ben’s first go of it. Awesomely draining workout – however, wouldn’t mind missing it next time. :)

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