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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 01-17-2008, 04:53 AM   #1
Jean Carmona
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My first Filthy Fifty...

Just about survived it. 50" 11 secs. Replaced Wall-balls with Thruster (45lbs). and Double under by normal skipping 10 jumps for 1. Knee to elbow was a killer. Well there is room for improvement
JC
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Old 01-18-2008, 05:20 AM   #2
Marc McLellan
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Re: My first Filthy Fifty...

I am right there with you.

I was trucking along for the 1st 7 drills in 20 min.

The Wallball Shots and Burpees crushed me. It ended up taking me 41:50.

I subbed a 17" bench for the Box jumps and a 7kg ball for the Wallball Shots (the heaviest they had). I did not use a target but tried to clear the tops of my hands by 2 to 3 feet.

I mixed up the order on the Back Extensions and the Push Presses. My shoulders were fatigued going into the wall ball.

I was worried about the Double Unders but managed to get all 50 as singles.

First go with the Wallball Shots. Easily the hardest drill for me on this WOD.

Much room for improvement here...

Thanks for sharing,

Marc
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Old 01-18-2008, 08:00 AM   #3
Jean Carmona
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Re: My first Filthy Fifty...

Well done Marc, shame my gym don't have the right equipment. it is also a problem to jump from one exercise to another as sometimes the post is occupied by somebody. Today my abs have started to hurt... Probably the knees to elbows did it. And also my calf.
Saying that CF is a revelation to me and I wish I had discovered it earlier.
Do you go to a proper CF gym or is it a commercial one?
JC
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Old 01-18-2008, 01:48 PM   #4
Marc McLellan
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Re: My first Filthy Fifty...

I have been using the gyms here in Kuwait and Iraq.

I work-out at home otherwise.

We have been creative. A friends dad is a master carpenter. He is making us some rings. They have some stuff here in the gyms but strive to make it work.

Marc
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Old 01-18-2008, 02:41 PM   #5
Brandon Oto
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Re: My first Filthy Fifty...

I've decided the worst part about it is the 50 burpees. That's actually a whole lot and it's just thrown in there like it's nothing.
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Old 01-18-2008, 02:56 PM   #6
Tom Nguyen
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Re: My first Filthy Fifty...

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Originally Posted by Brandon Oto View Post
I've decided the worst part about it is the 50 burpees. That's actually a whole lot and it's just thrown in there like it's nothing.
I completely agree. I mean, 50 burpees is 1/3 of the dreaded 150 burpees for time WOD on XMAS. Here, it's thrown in right at the end after wall ball! ouch
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Old 01-18-2008, 03:43 PM   #7
Kyle Sattgast
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Re: My first Filthy Fifty...

Burpees man, that what makes this WOD so gosh darn difficult. On another note today was my second time doing the Filthy and I felt I was on pace to kill my previous time, at least before the burpees. I think I pushed much harder earlier in the WOD than I did my first time, and was left completely exhausted by the time the burpees came along. I hit the burpees at 26 minutes in and didn't finish the WOD until 36:54. It is a minute improvement, but if I had gamed it correctly I could have done better, oh well. Get some.
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Old 01-19-2008, 09:19 AM   #8
Carlos Cristan
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Re: My first Filthy Fifty...

45:29 my first time doing it too, the KTE's and the burpees killed my time. Also I was out of sequence and did the KB swings (subbed 35# DB) and the lunges before the Jumping PU's and the KTE's so I spent my legs and had to go predominantly upper body on the Jumping PU's so I spent my upper body on that and the PU's killed my time. By the time I got to DU's I couldn't feel my arms and didn't have enough coordination to jump at the right time. so all my DU's were singles, some doubles and very few triples. All in all, can't wait till this comes up again. I was completely gassed at the end of this
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Old 01-19-2008, 09:29 AM   #9
Jean Carmona
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Re: My first Filthy Fifty...

I have a question about how to improve your weaknesses. For example my KTE where pathetic, do I work on them only when the WOD ask us to or do you guys do some extras sessions to improve them?
JC
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Old 01-20-2008, 02:06 AM   #10
Marc McLellan
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Re: My first Filthy Fifty...

Quote:
Originally Posted by Jean Carmona View Post
I have a question about how to improve your weaknesses. For example my KTE where pathetic, do I work on them only when the WOD ask us to or do you guys do some extras sessions to improve them?
JC
My opinion.

I am really weak in a few drills.

Strength drills:
1. Muscle-ups
2. Handstand Push-ups
3. Bench Press

I work the muscle-ups and hspu as skill work before my WOD. Just hit 3x3 with some assistance. I don't do bench press and never really have. I only work it in the WOD as it does not have the same return of muscle-ups or hspu.

Conditioning Drills:
1. Wall ball
2. Burpees

These are too fatiguing to work any real numbers "as practice" so I just work them in my WOD.

JMO,

Marc
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