Feel the filth

Wednesday 110629

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

Post time to comments.

Compare to 101210.

* * * * *
Post-Elements WOD @7:30pm w/Dan Def:

Skill: 10 Minutes of Handstand Practice

7 Rounds:
10 Hang Squat Cleans
10 Pushups

Cashout: Tabata Ring Holds

(Static hold for up to 20 per seconds per 30 second interval. Use band, if necessary.)

Attention scale addicts, part 1; part 2
Consistency with Olympic lifting
Ginger beef w/mango salsa / Paleo crab cakes
Drug cessation and weight gain
Ideomotion part 3: How to elicit corrective movement

Mother and daughter (Terry and Emily) post-WOD at CFNYC. Normally Terry trains at Transform CrossFit in NJ but occasionally drops in at the Black Box to train with daughter Emily:

Mom: “Being able to do Crossfit with my daughter makes me smile. We can encourage and motivate each other to survive the workout and then together celebrate our accomplishments.”

Daughter: “I love to workout with my mom not only because I enjoy making faces at her, but also because she’s always there to motivate and push me to keep going.”


  • Scaling options for today’s workout (the “Filthy Fifty” as it’s unofficially known) courtesy of the CrossFit BrandX forums:

    Big Dawgs:
    As rx’d

    For time:
    35 Box jump, 18-20 inch box
    35 Jumping pull-ups
    35 Kettlebell swings, 1 pood
    Walking Lunge, 35 steps
    35 Ab-Mat Sit-ups
    35 Push press, 45 pounds
    35 Back extensions
    35 Wall ball shots, 14-20 pound ball
    35 Burpees
    35 Standard Jump Rope Jumps

    For time:
    20 Box jump, 10-15 inch box
    20 Jumping pull-ups
    20 Kettlebell swings, 12kg
    Walking Lunge, 20 steps
    20 Ab-Mat Sit-ups
    20 Push press, 25-30 pounds
    20 Back extensions
    20 Wall ball shots, 10-16 pound ball
    20 Burpees
    20 Standard Jump Rope Jumps

    10-15 Box jump, 10-15 inch box
    10-15 Jumping pull-ups
    10-15 Kettlebell swings, 12kg
    Walking Lunge, 10-15 steps
    10-15 Ab-Mat Sit-ups
    10-15 Push press, 20-25 pounds
    10-15 Back extensions
    10-15 Wall ball shots, 10-16 pound ball
    10-15 Burpees
    10-15 Standard Jump Rope Jumps

    For those who are newer to CF, don’t be afraid to scale the volume on this in order to chase intensity. The Filthy 50 shouldn’t take you nearly an hour to complete… 🙂

  • Annie

    Did anyone find a blackberry in the shelves? I left it tonight!!

    • Mike K

      I think Court found one. I believe it is at the front desk

    • Richard

      Annie – I have it; come down to the trading floor.

  • Lisa

    The next time the WOD with 400M walking lunges come up, at least it is not 1 mile of them.
    1 mile of walking lunges in 24:56:

  • Hari

    In case you’re unfamiliar with today’s WOD, you should expect your time to be up to 1 minute for each rep you do per exercise (RX’d about 50 minutes. Scaled to 30 reps about 30 minutes.)

  • sam.gaberal

    285 pound dead lift three pull on the minute every minute for 10 mins.

    Was really hard…but fun.

    • Sam G


  • andy g

    32:35 Except for DU’s (parelette jumps) Rx’d.

  • 24:54 Rx’D

  • Reece

    (from memory) 25:5X
    Volume 25 each
    Normal weights except used paralette jumps

  • Madeleine

    35:32, scaled to somewhere between Rx and “Pack”. And, my first ring dip.

    • Carlos

      Congrats Madeleine! That’s a great feeling.

  • Aaron

    29:57 Rx’d. Double unders at the end felt surprisingly good, I finished those faster than any other movement.

  • 48:08

    20″ box
    Knees to Abdomen
    Lateral Jumps

    As I started the burpees I could hear the faint laughter of coach Glasman as he programmed this one. So brutally placed in the order…absolute torture for me today…

    Thanks to everyone for getting me through this one. Tim you are a true rock star.

    In December I scaled to the Dirty 30…looks like RX is a realistic goal for next time…

    • Richard

      Great job, Reis!

      • You too Richard…28:30 is no friggin joke…

        • Richard

          Thanks, Reis!

  • Richard


    -Knees to Abdomen
    -Paralette Jumps

    Next time I’m going for 50 double-unders!

    Great work, 6:15 AM — Jenny, Cassie, Andy, John, … (still learning everyone’s name)

    • andy g

      excellent time Richard!!!

      • Richard

        Thanks, Andy! Great job today.

  • If anyone has a similar story to Terry and Emily’s–where you’ve got a friend and/or family member who trains at another affiliate who motivated you to try crossfit here at the Black Box (or you motivated them), feel free to send in a pic and a few words about how you motivate each other for crossfitting (and/or nutritional intervention a la paleo, for example).


    Allison at crossfitNYC dot COM

  • Justin Katz

    Except for Double Unders did Paralette Jumps
    Everything else RX’D

  • Alex

    32:00 RX’d…burpees took by far the longest, but I think I made up some time cruising through double unders.

  • Sara

    22:31 rx’d. I’m never doing this WOD again.

  • Erika

    33:21 holy crap that was exhausting but v awesome. subbed paralette jumps. thanks for the encouragement sara! and thank you esp to craig who cheered me on through the last 25 of my burpees! way to keep me going to 50!

  • Steph

    Tried for Rx’d (25 box jumps at 24″ then went down to 20″ after bloody war wound). Not happy.
    Lat jumps after too many missed attempts at DU. Next time Rx.


    Great coaching Sara! Thanks Craig.

  • Mickey


    halved burpees due to wrist pain – 50 for everything else.

  • Craig p

    26:10 rx’ed. Burpees were by far the slowest thing.

  • Jenny A

    30:00 w/ lateral jumps, 33# PP, 20″ box

    Knees to elbows were the slowest. And I need to get DUs already.
    Great work, morning crew!

  • Stan

    31:35 Except for DUs (paralette jumps) Rx’d. Thanks Sara and Craig and Cindy!

  • mak

    re: trying on weightlifting shoes:

    There IS a place in NYC to try on weightlifting shoes.

    It is here:

    south brooklyn weightlifting club

    paulie stocks and sells weightlifting shoes; you can try them on by appointment.

    paulie (at) southbrooklynwc.com

    • Mak, thanks for the info! I know Paulie–he’s a great guy. I knew about his weightlifting club out in Red Hook but didn’t realize that they stock weightlifting shoes!

    • Richard

      Thanks, Mak!

  • Rafi aka 50on50

    50th class today and this is the WOD that came up.

    Knees to triceps, 150 singles, everything else 50 and as rx’d

  • drake

    29:25, Rx.

    Thanks, Avery.

  • Cassie

    20″ box
    33# for push presses
    parallette jumps

  • Steve Slo

    39:51 – Everything RX except knees to elbows. These were more like K2E attempts (or clumsy leg raises).
    First filthy fifty.

  • Eric

    32:29 Rxed except for double unders (did 3 to 1 single unders)

  • Matt M

    23:50 as rxd

  • Jordan

    Great WOD. 33:58 Rx’d.

  • Josh

    37:03. My PR is 34 minutes, but that was in December. For me, heat can easily add 5-10 minutes to a long WOD. Also, I continue to constantly fall off my low-carb wagon, get back on, and then attempt workouts like these on day 1 or 2 of low-carb eating. So I’m not yet burning fat very efficiently, but have begun depleting my sugar stores, and so, hit a massive glucose wall about five minutes in.

    I’m going to redo this in a week or two, after some disciplined eating.

    The good news is I finally dialed in the exact length I need on the purple rope and now I can rip through double-unders, easy peasy.

    • Josh

      Scaled to 35 reps, 20″ box, 14# ball. Hmm. According to the above, I’m scaling harder than pack. But, eh, now I’m stuck with it for benchmarking.