Filthy Friday

Friday 110930

A. Snatch practice

B. WOD: “The Filthy Fifty” a.k.a. the “Chuck Norris”

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 and favorite Chuck Norris fact to comments.

Compare to 110629.

Get ready for 2012
Cholesterol: A primer
The crossfit gym as classroom
Gym etiquette
Weightlifting shoe review, part 2
Intensity: it’s for everyone

Cass went all the way to the other side of the globe just to demo some burpees for ya:

* * * * *
Here’s what’s on tap for Saturday’s WOD classes:

A.: Press 2-2-2-2-2

B.: WOD: “Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 110405.


  • Allison Bojarski

    For those who are wondering if (and how) to scale this WOD, here is the Brand X scaling:

    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

  • Madeleine

    “Joshie” (scaled), at CrossFit Zürich:

    21 20# dumbbell snatches right arm
    10 banded pull-ups
    10 sit-ups,
    21 20# dumbbell snatches left arm
    10 banded pull-ups
    10 sit-ups

    Three rounds for time, 25:45.

  • Dickie


    My first time going for all 50. I won’t call this Rx’d because not all my K2E made clear contact — something to work on.

    Thanks so much to Coach Sara for keeping a close eye on me during the WOD.

    And big kudos to both Coaches Sara and Willy for having this WOD go so smoothy.

    • Cashew


    • Kawasaki-san

      filthy Dickie! great job sir

  • Kameron

    30:29 Rx – First time with this WOD. Not going to lie, it felt pretty terrible. That’s a whole lot of filth before 7am.

    Nice job Richard!

    • Dickie

      You too bud!

  • Cashew


    • Dickie


      (Don’t think I don’t recognize a Christina Aguilera song…)

      • Cashew

        how’d i think i was going to let that one slip by you?

      • Kameron

        Ah, yes. The Xtina days.

  • Cashew

    sad to have missed this

    11 mile bike ride

    rode through some filth in central park, does that count?

    • Dickie


  • Jenny A

    30:52 Rx’d(ish). A few of the K2E, esp toward the end, didn’t quite make contact. Slower than my last filthy 50, but last time I sub’d lateral jumps for DUs and used lighter KB.

    Need to learn to link/kip K2E.

    • Dickie

      Great job, Jenny! We’ll get those K2E…

    • Kawasaki-san

      great job Jenny. thanks for the pacing push on wall balls (despite your doing 2x the weight)

  • Jenny A

    Agree w Richard that Sara & Will made this WOD run seamlessly. Thanks for the great coaching, guys!

    • Cashew


  • Jason E

    Great organization this morning Sara and Will. Good job to the entire 6:15 crew. This was my first filthy 50 and it was as horribly awesome as advertised.

    40 mins almost Rx – subbed lateral jumps for double unders. Thank you Jenny for the motivation at the end. I will do better next time.

    For Sara: Chuck Norris doesn’t call the wrong number. You answer the wrong phone.

    • Dickie

      Great work, Jason!

  • Dickie

    Here are some of my favorite finance-themed Chuck Norris-isms:

    1. Chuck Norris doesn’t mark-to-market; the market marks to Chuck Norris.

    2. Chuck Norris funds below LIBOR.

    3. Chuck Norris doesn’t post collateral — only collateral damage.

    4. When the yield on a Chuck Norris bond goes up, the price also rises.

    5. Chuck Norris doesn’t borrow at the Fed’s discount window. Chuck Norris LENDS at the Fed’s discount window.

    6. When Chuck Norris makes you a price, it isn’t an offer; it’s an obligation to buy.

    • Kawasaki-san

      just laughed out loud. sharing this with my entire desk

  • david

    42:?..i went the distance and lived to tell about i’m writing this i am still in recovery mode (i am now at work!) but thanks to coach sara and my great classmates i managed to finish as Rx’d

    my knees to elbows need some work and i have to dip a little more on the push press but everything else felt good..i started off fast with the box jumps and that might’ve hindered my progress for the duration so the next time i will keep an even pace.

    • Kawasaki-san

      nice job David – way to hang in there!

    • Dickie

      Awesome work!! bet that baby food never tasted so good (or, since you probably haven’t eaten baby food in a while, it just tasted good).

    • Jason E

      Well done David!!

  • Matt M

    21:24 rx’d

    This WOD ran great. Thanks Sarah and Will.

    • Jenny A

      what are you made of, Matt? Amazing!

    • Kawasaki-san


    • Cashew

      yeah Jenny, been asking myself the same question about Matt for months now, there is no answer, way to go Matt!

  • Adam R

    Read the comments in the “Gym Etiquette” article. They make late people wear a weight vest for the WOD, and if you curse, that’s a 30 push-up penalty!

    • kevin p

      I like that penalty Adam. I will definitely consider that. Only thing is we will need more than one ;)

      • Sara H.

        That would not be good for me…I would probably need my own vest all the time.

  • Christian

    So. Filthy.

    32:16, the non rx bits: 20″ box, sad excuses for K2E, 14# wallball, lateral jumps

    also, Chuck Norris once won a game of Connect Four in 3 moves.

  • Kawasaki-san

    27:17; 10lbs on the wall balls and parallel jumps. ran out of steam on the knees to elbows after 25. hit a wall by burpees.

    haven’t been this exhausted in years.

    • Cashew

      way to get through that kawasaki…bet you got all kinds of swack and legeat now eh?

      • Kawasaki-san

        swacked all over my desk – team thinks I have a medical issue

        • Cashew

          you do..remember? hyperhidrosis..put’em through crossfit once and they’ll understand..
          swack is cool..natural

  • david

    yeah the baby food wasn’t too bad LOL

  • Jason E

    Ghosts sit around campfires and tell Chuck Norris stories.

    • kevin p

      That cracked me up.

  • Reis

    Jun 29: 48:08
    Today: 43:49

    20″ box jumps – Knees to abdomen – Parallette jumps

    PR by 4:19 – never would have guessed my pace was that much better, as the burpees were like staring death in the face. Sara you are a true rock star…thank you.

    Well done everyone.

    • Jason E

      I agree on the burpees Reis…great job!!

  • Jeff B.

    22:26 Rx. Sara, thanks for calling me out on the K2E.

  • Jason W

    21:18 rx’d

    box jumps: (43-7) jumping in the valley of death led to a miss that tipped my box over. be warned
    jumping pull-ups (30-10-10)
    KB swings: unbroken
    lunges: unbroken
    k2e: 10-10-10-7-7-6
    push press: 25-10-10-5
    back extension: (25-10-10-5)
    Wallballs: 10-10-10-10-10
    burpees: unbroken
    double unders: malcom x’d

    overall a not so good day today. we let starbuck sleep under our bed last night. bad move. she woke up at 4am wanting to play. also, didn’t quite game plan this one enough. was really hoping to go sub 20. maybe next time.

    • Meagan

      And here I was thinking “Jason is so badass, he kicked butt!” so I guess it’s all perspective.

  • paul

    REALLY miss this one… Ill be back in limited fashion next week due to a pinched nerve.. I think we need to repeat this in say, two weeks?

  • Paul

    First Filthy Fifty. Got 29:03

    14lbs on the wallball and did the paralette jumps instead of the double unders. Everything else Rx. Those knee to elbows r rough. Insane workout, but awesome.

    I just want to go to sleep…

  • Seth

    18:30+ RX’d w/parallette jumps (PR).. need to learn double unders

  • Michael C

    22:57. Accidentally did 20 wall balls before I remembered I forgot the back extensions.
    Since I’m in grad school…
    Chuck Norris passed a class with a F

    • Michael C

      Oops, Rx’d. I love writing it when I can

  • Sofia

    Filthy 40

  • Sara

    21:29, not a pr but was taking it easy today… I did this as a sub for running 4 miles ;)

    Awesome job to everyone today! And thanks to Will and everyone in class for helping things run so smoothly.

  • Annie

    29:09 RX (PR)

  • Steve Slo

    Wow… That’s some shit right there. Now I hate Chuck Norris even more.

    35:42 (rx, except for parallette jumps)

    Thanks Annie for the encouragement!
    Tomorrow may have to be an improvised rest day.

  • Jay

    23:12 Rx’d

  • Meagan

    19:52. I’m calling this the “twirly twenty five.” I should have done 30 or 35 but since one of y’all is begging to do this again soon, I’ll probably get the chance soon enough.

    20″ box, 9kg kettlebell (? Just picked up whatever was closest and smaller than my head) women’s bar, knees to chest, parallel jumps.

    So, lots to work on!

  • Sam G

    5/3/1 bench

    3@ 185
    12 @ 207

    Pwr clean 3x 5


    Great job Eric a and Steve L.

    • Sam G

      Correction 3 by 5

  • Phil

    FF: 19:04 Rxd. linking K2E more than 5 in a row would help significantly

  • Eric

    Great times guys!
    30:33 rxed except for parallette jumps. need to get some double unders.

    Wall balls were much better than expected. Burpees were the absolute worst…