Feb 18, 2014

Wednesday 02.19.14

1) Strength
Back Squat 5-3-1 at 65-75-85%

2) Strength & Conditioning
"Filthy Fifty"
For time, 50 reps each of:
Box Jumps (24/20)
Jumping Pull-ups
Kettlebell Swings (35/26)
Walking Lunges
Knees to Elbows
Push Press (45/35)
Back (HIP) Extensions
Wall Balls (20/14)
Double unders

Post loads and times to whiteboard and comments.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior [strength optional] and be ready for a WOD brief and METCON start at these times)

Warm-up & Strength.  Get your BS in early if you want.  But, this is a good benchmark of your sustained work capacity.  If you can, prioritize the METCON and save the BS for after or later in the day.  Warm-up...nothing fancy, you are headed for 20+ mins of light G/W work.  Short warmup with cardio to raise your body temp and some mob work targeting your sticking points.

METCON.  Been a while, old friend!  Compare to 01.18.12 or there's some data from a Team version on 08.23.13.  For large groups, avoid logjams by pooling equipment and stagger starting (use both pullup rigs).  If you hit a snag, skip a station and come back to it.  HOWEVER, everyone should try to finish with burpees & DU as their last 2 movements.  Get a common element of suck to finish it off!

Scaling.  The most basic approach is to reduce the rep scheme.  If you have never completed a Filthy Fifty (or some other high-rep WODs like Karen, Jackie, Kelly) consider dropping reps to 40 or 30.  Some other quick notes on some of the individual movements:
  • Box jumps.  Hi-rep BJs...be smart.  Warm up well and limit the thrash on your achilles/calves by doing step-offs or step-ups.  Scale box height as needed.
  • Jumping Pull-ups.  Yep, Rx is with a jump.  Get your bar height set to allow full arm extension in a partial squat.  Jump and finish with a hard lat/arm contraction to get up, and allow gravity to bring you right back down.  NO eccentric resistance!
  • KBS.  Note the light weight.  Haven’t done this movement in large quantities for quite some time. Slow down to ensure proper form. Review the vid from Jeff Martone for a refresher on basic standards.
  • K2E.  If you are going to do 'em, do 'em right.  Otherwise, hanging knee raises or ab-mat situps will work great.
  • Hip Extensions.  Classic example of a WOD specifying back extensions when the precise movement we're looking for is a hip extension.  Pad under the quads, motion from the hip.
This is a pure test of your motor and your heart. Pick a work/rest rhthym and stick to it. Side note, today is not a day that you need your flats or hybrid shoes. Consider a traditional running shoe for the extra cushioning on the BJ/DU and others. It won't affect your 45# push press!  Demo video here, strive for better form than some of the athletes in the video:)


Jimmy Chen said...

The color in my cheeks just turned when I saw The Filthy Fifty as the WOD tomorrow. Especially when I did "Daniel" (18'57") later in the afternoon as a make up.

Feeling excited for it, but a bit apprehensive - kinda reminds me of the time we were waiting for our TORCH exam results...

Russ Ames said...

30:37 about. Forgot what I wrote on board.

My program, Andy's special request.....still love a long grinder like that, except for grip-centric movements like k2e.

Making up back squat Thursday.

Jacob Heppner said...

Back Squat: 365# for 4. 390# for 5/4/4/2.

EMOM for 3 minutes:
5x Snatch @ 165#
2x Muscle ups
Rest 1 minute
EMOM for 3 minutes:
5x Snatch @ 165#
2x Muscle ups
(couldn't complete the last emom portion by the minute)

Its a good idea for everyone to start practicing cycling through fast singles. As opposed to gripping the bar and knocking out 5 unbroken repetitions, focus on 5 singles with 2-5 seconds rest in between. This will help come the Open.

Sam Friend said...

This was my first Filthy50. Nice burner.

Jared said...

Started with squats at 230,250 and 280. 28:04 I think. Mind is still blank from this mornings burn. Did 15 K2E but shoulder started to lock up finished with 65 Ab mat S/U. Completely died on the wall balls.

Ross said...


Hey who knew filthy fifty was so leg intensive.

My Big mistake this morning was hanging with the cadets for PT and doing 5 sets of stadium runs prior to hitting this workout. I red lined right off the start in the middle of my jumping pull -ups something I usually do ok at. Way too many breaks today for me, but always a smoker.

Time 31:45.

Finally signed up for the open yesterday, and much to my dismay, I am now a "Master (40-44)" - was really hoping that was a few years away...

Didn't have time for Squats will try to hit them later today if I get caught up on work.

Jimmy Chen said...

24'37"-ish, when all's said and done. Started the WOD out of order so as to avoid a potential bottleneck at the GHD station.

DUs, box jumps, and jumping PUs went fast, but hit my lactate threshold at the push press. At the 25th rep mark, I let out an existential whimper that would've made Woody Allen proud. Felt like someone punched me in the upper back with brass knuckles at the end. Doing "Daniel" yesterday afternoon probably didn't help...

Kurt Knoedler said...

31:12 Rx, Today was my first Filthy50. Before I would skip this workout using the cherry picking method. Its good to be inside a program!

Andy said...

28:43 Rx? Minute or so better than May 12, yay. Cruising then hit the wall hard on WB/burpees.

Congrats on being old, Ross.

monroe said...

31:33 Rx. Unbroken DUs!

EJ Gust said...

Filthy Fifty
21:30 Rx

This is my fourth time doing it and I finally realized that my previous three times were with kipping pullups and a 1.5 pood KB. I was more than happy to make the correction today! So it goes without saying that this one was a PR.

Matt B. said...

Made up F50 on Thursday. I did this once before, but the WOD got posted wrong and something was left off. So, today's the first time really doing it.

33:21. Scariest part was box jumping with the wet floor, and thus wet box.

Eric looked kinda sweaty leaving the bubble with a 21:30 F50, as if that was hard work or something.