Wednesday, January 18th 2012

“Filthy 50s”
For time:
50 Box jump, 24 20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 .75 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 15 pounds
50 Back extensions
50 Wall ball shots, 20 6 pound ball
50 Burpees
50 Double unders

Last time I did Filthy 50 was in June of 2011. My time was 38:04. I did strict K2E because I couldn't kip and string them together. I had to lower the weight for the Push Press cause my intercostal muscle was strained the day before during "Nate."

Highlights: 

1. Jumping Pull ups done in 2 sets
2. KB Swings done in 3 sets
3. Was able to kip my K2E and string them together for the first time
4. Wall Balls were complete in 3 sets
5. Burpees I did not break once, did them straight through. Albeit very slow but I never took a moment to rest. 
6. Did all 50 double unders straight, unbroken. 

Here is my shitty mid 50 burpees face. I love it!

I think my eating clean really help me put on the intensity for this WOD. Not really sure where I got the energy to dig deep and pull out some many reps at one time per set. I even surprised myself. Like during the wall ball, I would get to 10 reps and think should I stop and rest... No, just a few more, then a few more... It was crazy. 

Well the outcome of doing 50 burpees straight, taking a calculated 30 sec rest before going into my Double Unders, was that my post wod state was a dire one. My face went completely numb and I was dizzy for about 40 mins after calling time. I couldn't sit up, but had to lay on my back not being able to feel my lips, not unclench my jaw. It was pretty trippy. 

It feels good to know that I can take myself to that edge of intensity.

Super happy. 

Filthy

"Filthy Fifty"

For time:

50 Box jump, 20 inch box

50 Jumping pull-ups

50 Kettlebell swings, 3/4 Pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 35 pounds

50 Back extensions

50 Wall ball shots, 6 pound ball

50 Burpees

50 Double unders

Over an 8 Minute New Personal Record! This WOD just feels like it goes on forever. I did Filth Fifty on December 10, 2010 all by myself in the mid-afternoon.  I remember during the breaks feeling really hopeless that day, with no one to urge me to "keep going!" or "you're doing great!"

This time around I was immersed in this amazing CROSSFIT energy. There had to have been about 25 ppl in 3 different heats all chipping away at this beast of a WOD. 

My thoughts during the movements-

Box Jump- Slow and steady. By rep 30, my legs were feeling it and I had lost that "spring" in my jump. I had to use my entire upper body to get myself up on the box.

Jumping PUs- deceivingly tiring. Broke up them up in sets of 10. 

Kettlebell Swings- This had to be my strongest set. Broke them up into sets of 10, but all ny reps were really strong and I've adjusted to that more efficient swing that I see Gretchen use and saw for the first time when Christy Phillips came into the box and did Jack. While I'm still using the full hip explosion, the swing of the KB is actually shorter and more vertical. It felt good and is faster. 

Walking Lunge- kinda like break

K2E- Difficult. Had to do them in sets of 5. This took the longest, it seemed (may have tied with Burpees)

Push Press-  I felt good with these. I had initially decided to break them up in to sets of 10, but I had enough energy to power through do 12-15 each time I picked up the bar. I made up a lot of time here that I lost during my slow run with the K2E. 

Back Extension- I'm fortunate to have BE "kip" or whatever you call it, and was able to link them together in one fluid motion. I'm sure it uses more energy, but it definitely gets the job done quicker. 

Wall Ball- Soooooo, I'm not sure why, but I did my first set of 10 as 2 for 1's. And for a second I could not do a regular wall ball until like #19. Then I got into a groove. And was doing like 12 at a time. It was great. It was during this movement that I started to feel pukie. 

Burpees- Oh shit. Wretched. Horrible. Death. What else can I say? I felt soooooo slow. One at a time felt like forever. I was burping up a storm, the acidic burn started in my tummy and up my chest. Every time I through my body on the ground my arms were like jello trying to push my body up. I'm not really sure how I got through it. But if definitely helped to hear all the other folks whom already finished (I was last in my heat) cheering me on to just keep moving. And that's what I did. I just kept moving, albeit, slow, but moving. 

DUs- My first 7 DUs were tough. Then I was able to get about 25 in a row... With about 10 left, I was completely brow beaten and feeling pukie, Diso yelled for me to finish it up and I got my last 10 straight, which was a relief. 

I collapsed on the floor, not knowing what my finish time was. I wanted to know bad, see if I had improved, but my body was not going anywhere. I would stay planted on the ground for the next 15 mins. 

When I did find out my time, I was really pleased. I mean 8 minute improvement is nothing to balk at... but I'm already setting a goal for when FF comes around again... I want to be sub-35mins. 

This WOD truly wrecked me. I feel soooo tight and sore today. 

I was passed over

The met-con was 1 round of:

Run 100 meters

50 Push-ups

Run 100 meters

50 Sit-ups

Run 100 meters

50 Squats

Run 100 meters

50 Back extensions

I didn't PR on my deadlift :( and I didn't do as well on the WOD as I wanted. I set a goal of 12 mins. I'm thinking of taking a rest day today. I'm obviously off my game.

Filthy Fifty

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood/.75 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds/35#s

50 Back extensions

50 Wall ball shots, 20 pound ball/14#s

50 Burpees

50 Double unders

I did the Filthy Fifty in April.  Not sure if I'm happy that I pretty much clocked the same time. A few differences: 

1.) I used one of the black boxes for my BJs, which is just over 19". I realize now that the box I used in April was just 16" no 18"- it was the pink box (14") + 35# plate. 

2.)  I did RX'd ladies weight of 35#s for the push press; in April I did 30#s. 

3.) I actually did Double unders; prior I had done 200 singles.

So I did get stronger/fitter in the past 8 months. But for some reason I'm not happy with my performance. I really wanted to get under 40 mins. My Waterloo was the Double Unders. I finished the burpees at 38 mins. I figured if I could string together 10 DUs at time I could potentially hit the 40 min mark or maybe just a few seconds over. I took 10 seconds to take several deep breaths and turned the rope... I was gassed, I couldn't turn my wrists fast enough or make my body rigid enough to jump in a smooth pace. I took me over 8 mins to accomplish 50 DUs. I was pretty much doing one or two at a time, then the rope would get caught in my feet. It was only when I was at rep 46 that I wanted to finish so bad that I finally strung together the last 4.

The box jumps went great. Today was only my 2nd WOD for me to use that box height. Every jump felt deliberate, and I wasn't spring up for the next rep right away. Jumping pull ups were actually pretty tiring. KB swings I felt really strong, good stamina, could have actually done more (not that I wanted to:). Walking Lunge went by fast. K2E was where I got killed. At rep 25, I couldn't get my knees to my elbows any more. My entire core was aching. Kipping violently for me to get my K2E was justing zapping all my energy. I did 4 at  at time. Then 3 at a time. The last 10 were ugly, and were pretty much just knee raises- can we say MUSCLE FAILURE?!

Half of the WOD done and I'm starting to feel it. The Push press was difficult. I broke it up in sets of 5. After each set I would see stars, so I'd have to catch my bearings, and take big breaths. The last 2 sets of 5 I went to muscle failure on the 5 rep. My arms are pretty much jello right now. 

I was hoping the back extensions would be like a break, but I was wrong. I broke up the 50 is sets of 7, but I really wanted to do 10-- my ass and hammies would just start to burn every time. 

Getting to wall ball, I was starting to feel totally demoralize and completely sad that I had to do 50 reps. I did 3 at a time. It was sad. My legs would not fire at the bottom of the squat-- muscle failure again. 

Burpees- Fuck you! They were ugly. It was my arms that were not cooperating this time. It was like peeling my body off the ground every time. I got through it. Thank god. 

And then you know the rest of the story with the DUs. 

I collapsed on the floor, completely elated that I was finished. It went into the post WOD euphoria that I so love. Can I mention that I did the WOD COMPLETELY BY MYSELF!!!!! I really think that contributed to my awful time as well. Just me. All by my lonesome. All the coaches were having a meeting in the office and I was working out in the 1PM hour... no other peeps suffering with me, nor any one yelling at me to pick up the fuckin' ball or to get down on the ground.... No, "you can do it, Assassin!" So I definitely got in my own head with negative thoughts... it just happens, the voices turn on and you start to feel hopeless, and all these "I can'ts" start playing in a loop. That's why suffering in a group is way more manageable than not. And the encouraging words of a coach can shave seconds off your time- I really believe it!

2 eggs (2P)

8oz SFH Daily Balance Shake (3P)

1/2 apple

1/2apple

8oz SFH Post WOD shake with almond milk (sweetened)

I'll probably have a Lobster Cobb Salad again when I get to work. 

Oh HAPPY day!

AMRAP 20 min:

10 wall ball (20/14)

10 GHD sit ups

10  back extensions

Kick ass! 

Chippy Chips!

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box -16" for me!

20 Double-unders

25 Ring dips -w/ 1" band

20 Knees to elbows

30 Kettlebell swings, 2 pood -1 pood for me!

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells -15#s

25 Back extensions

30 Wall ball shots, 20/14 pound ball -8#s

3 Rope climb ascents -rope lowers for me

Good news: This WOD kicked my ass! More good news: I did the pull-ups fully unassisted!!!!!!!!! Let it be known that on this day September 22, 2010 I officially will be doing all WODs with Pull-ups (except RX'd strict) without a band- woohoo!

More crazytown: I did the KB swings with at 1 pood! I confident that I've been doing all WODs that call for KB swings with a 3/4 pood. I'm blowing my own MIND- mwahahahahahaha!

Observations during the Chipper:

I was glad that the pull ups and box jumps were at the beginning of the Chipper. When I got to the DUs, I was already wrecked. I couldn't jump or turn my wrists fast enough, so I never got into a rhythm; I did the 20 in sets of 2- it was really sad. 

The K2E weren't painful, but I know that I have trouble kipping hard enough to get my knees to touch my elbows when I get tired. 

The KB swings were horrible, at this point is when I'm starting to feel gassed; of course, I did go up in weight. 

I blame the KB swings for wrecking my forearms during the DB cleans. Even though I had a low weight of 15#s, I had the hardest time with the cleans. It felt like it was going in slow motion, I couldn't drop under the weight fast enough... and chipping away (hey!) at the set of 20 felt like FOREVER!!!

During the Wallball, I made the mistake of taking too long of a break and the blood started to rush to my face just like it does when I collapse on the floor after I complete a WOD. I did the last 13 without stopping. 

My left hand still has minor pain when I grab things firmly, but less so than last week (thumb stabilizer is def. helping immobilizing it lending to healing). I felt pain in the hand when doing my rope lowers. It kinda sucks. 

After calling time, I collapsed on the floor, where I stayed for about 15 mins, feeling that amazing euphoric feeling that I chase every time I step into the box :)

Little Giants

Three rounds for time of:

Row 500 meters

30 Box jumps, 24 inch box

25 Back extensions

20 Deadlift

I scaled down to the 20BJs (16"), 20 BEs, and 15DLs @ 105#s. 

I loved this WOD, even with my sore body going into it. I knew that the rowing was going to get me in regards to time. My first 500 row I came in at 2:29. The box jumps were ok, I couldn't get a rhythm the first round. The back extension were fine the first round as well. Going into the Deadlift, I notice that my hamstrings are really tight from the BEs. I break up the work into 3 sets of 5. 

Round 2 I was tired. My row dropped by 16 seconds to 2:45, my box jumps were a snap. I just got a good head space and did them. I think I took a break once at #14. The BEs seemed to breeze by as well. My posterior chain and back seemed warmed up at this point and helped with the movement. 

Round 3 seemed to go fast for some reason. I really think my I was breathing better, I wouldn't characterize what I was feeling as tired. My last round of rowing I did the exact same time as round 2 of 2:45, which I think is pretty awesome. My last round of box jumps felt "easy"--- you know what I mean, not easy easy, but I had a good rhythm and didn't feel overwhelmed. The last round of BE really sucked for some reason, I just wanted them to be over. My DLs felt solid. 

So overall, I'm happy. I completely gotten over my shame/fear/embarrassment of scaling. I completely embrace it and know that it is what will make for a good foundation to slowly chip away at making BIGGER, GRANDER gains in the long run. 

I've decided to use my other blog to track my journey towards coaching kids crossfit. I think it's apropos that my domain is Littlest Giant--- that's what kids who do crossfit are, Little Giants :)

LittlestGiant.com