For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Otherwise known as the "filthy fifty"
Post time to comments.
This position should be a common theme after
today's WOD...
8 comments:
I'm excited about 2009. Here are my goals:
- Better time on 1 WOD than my brother, Norberto
- C2B pullups
- 15 pullups without stop
- Weigh 180 - 190 lbs
- Increase Cardio and endurance
- Possibly run the Chicago Marathon
- 350lbs deadlift
- Enjoy doing Burpees! (I hate'em)
- Expert in Doubleunders (Like Rocky Balboa)
This is my year!
Oh and forgot. Yesterday I maxed out on the full Clean at 165lbs. This year:
- 200lbs Clean
Whew! Glad to get this WOD out of the way it was tough. I finished in 24:32. The only modification was a 9' target for the wall ball due to the 10' ceiling height. All others as Rx'd.
Nice time. this going to be a long workout.
Zone 4 block Breakfast
- 1/2c of raw oatmeal with 1c of milk. Heat in microwave for 2 minutes. This eqauls 1 cup of cooked oatmeal. Sprinkle some cinnemon and 1 packet of Stevia sugar (better alternative to any other substitute). (1 block of protien, 4 blocks of carbs)
- 2 scrambled eggs with 1 ounce of ham. (3 blocks of protien)
- 12 almonds (4 blocks of fat).
Very filling.
Yeah Norberto, I use Stevia also.
Post workout:
- 1 finger water in glass, nuke till boiling.
- Add 1 TBsp unsweetened Cocoa powder, stir to disolve
- Add 12oz cold whole milk
- 1oz Whey powder
- 1 packet Stevia
- 1/2 Orange
380 Cal, 13g fat, 30g carb, 37g protein
I want to give a shout-out to http://www.fitday.com . It's a nutrition logging program. You can enter what you eat, and it will tell you calories, macro and micro-nutrient content, along with graphs and charts about your nutrition. I've been using it for a month now. It's been very helpful in dialing in my nutrition. Because of using it, I discovered several things that I didn't know when I was just eyeballing what I was eating.
Filthy Fifty = 43:08. Another goal for 2009 is to be under 30 minutes for this. I hate Burpees!
Eric, thats cool. Also sounds like a tasty snack after a workout. I'm going to check that site out. Thanks
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