Filthy 50
50 Box jump, 25/21 inch box
50 Jumping pull-ups
50 Kettlebell swings, 55#/35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14# to 10/8'
50 Burpees
50 Double unders

(compare to 10.13.11)  

Community Notes:
Today will be the beginning of BENCHMARK WEEK.  Everyday, for the next seven days, we will perform a benchmark workout at CrossFit KoP.  CrossFit was founded on the principles of "constantly varied functional movements executed at high intensity" but benchmarks found their place so that we could accurately measure any gains in our work capacity.  These workouts were designed to tax our entire bodies and to give us a better understanding of just how far we have come.  Any improvements you see, whether it be in a faster time or a lessened scale, indicate that you are capable of generating more POWER...your work capacity has increased and you are more FIT.  CONGRATULATIONS...we are anxious to see how you have done...please post significant gains over the next seven days to comments. 

Coaches Note:
The time domain for the Filthy 50 is sub 30 minutes.  The best in the world are sub 15 minutes.  If you feel your time will be greater than 30 minutes, please discuss with your coach about scaling so that you preserve the INTENSITY.

 "It is not what we take up, but what we give up, that makes us rich"
--Henry Ward Beecher



Keith B said...

also compare to 1/12/2012


Chris P. said...

Congrats Denise on your big day! I'd say your cheeks will hurt from smiling constantly, but you do that anyway

Keith B said...


Peter W 30:30 Rx
Ryan B 27:48 ROM
Andrea B 23:55 ROM
Matt B 23:17 1/2 ROM
Jason B 25:57
Becca 18:00 1/2 ROM
Rinat 22:01
Jonathan 31:06 scale
Tim McC 30:43 SU
Chip 31:51 Rx
Steve M 36:40 scale
Kim C 16:49 1/2 ROM
John C is sex on legs
Erika 32:06 scale DUs ROM
Schaefer 33:01 Rx+70KB
Ellie 33:26 scale
Jackie 36:15 scale no cap


WW 34:47 Scale
Breanna 30:54 scale
Kate C 23:15 Rx
Lauren 33:17 scale
Patrick 31:56 Rx
Flounder 34:45 Super Scale
KBS 20:18 1/2
Oleg 33:49 SU

Oleg said...

Yay! last year - 40:57 DC
This time - 33:49 SU
Keith, thanks again for your help

Unknown said...

26:54 to 23:15...and I still suck at double unders! I think the only thing that took me longer was the knees to elbows!

Congrats to Denise on your wedding day! I hope it is wonderful!

Unknown said...

Of course I miss benchmark week...