Friday 130510

Black Box WOD/Beginner WOD:
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups or ring rows
50 Kettlebell swings, 1 pood/12 kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Banded good mornings or supermans
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders (150 single unders)

Competition Team WOD:
A. TEST: Find a 3 RM push press
B. TEST: Rowing Intervals. Row 500 m – Rest 90 seconds – Row 500 m
C. If time: 3×10-20 unbroken toes to bar

Tempo 3X5min up tempo with 1min ‘recovery run’ in between.

Kate D. and Jeff Y. on rowing:

Pullups tutorials
Mind over food
The 3 “longevity” tests
Woman, 105, says bacon is the secret to a long, happy life

Here’s what’s on tap for Saturday’s classes, all at our 28th St. location ONLY:

Black Box WOD/Beginner WOD:
A. Reverse Lunges 3×8/side
B. Black Box: 5 rounds: 1 kipping pull up, 1 toes to bar, 2 of each, 3 of each… Round ends when you come off the bar, rest 2-3 minutes between sets
Beginners: 5 rounds not for time, alternating with a partner: 10 pull ups, 10 hanging leg raise

Competition Team WOD:
A. Warm up with skin the cats then TEST: 1 max set of unbroken ring muscle ups. 
B. If you complete less than 12 reps, complete 2 more max effort sets, rest as needed between sets.
TEST for time: 250 m row, 15 kettlebell swings (overhead, 32/24 kg), 25 burpees, 15 kettlebell swings, 250 m row 
(If you do not get sub 4 minutes (men) or 4:30 minutes (women), Rest 20 minutes and repeat.)
C. Collect 2 minutes in an L-sit, record the number of attempts it takes to complete.


  • Jana B.

    Ack, JMo-can’t get away from the erg 🙁

  • AM:45 results for Filthy Fifty.

    • Filthy Fifty: 24:40
      – a new PR but with single unders
      And last time, I scaled box jumps, knees to elbows, double unders!

      Um, and where was Reis Baron? Not at the 6:45…crushing!

      • reisbaron

        Shoulder no bueno. Need time off from WODs. Will likely do more…(hesitates)…


        • Jim S

          Easy on those shoulders! Don’t end up like me (10 weeks and counting trying to recover from impingement and bicep tendonitis).

          • reisbaron

            Lesson learned this week…should have skipped snatches and done the 50. Mui endurance until at least next Thurs…no rush though. First brush with hot shoulder…not fun.

  • jsg

    FF – 33:45 – slowest in the class again, but a 15 min PR over 3/8/13 🙂

    (full disclosure – did banded good mornings today vs. GHD back extensions last time around)

  • FF: 30:30 (supermans, 150 single unders). No idea how to compare this to March of 22:39 because that day I scaled everything to 40 reps, Russian KBS instead of American, knee raises instead of knees to elbows and parallette jumps instead of DUs). I’m just going to say today was an improvement because I’m closer to Rx’d. There. Bam. See you next time FF.

  • david slifer

    21:35 (RX)

  • Ben

    22:29 RX (1:45 PR), my favorite wod though i should probably skip while i try to gain weight!

  • reisbaron

    New Mobility WOD site (with account-based pro version added) – (all YouTube episodes are still free)

    New mobility toys at Rogue developed by Kelly Starrett so you can properly get into your bidness –

  • Andrew

    19:49 rx with singles. And a likely heart attack

  • Jim S

    That was a shit show. Rx except 45lb KB and sub’d 45lb front squats for wall ball (shoulder with tendonitis was smoked after the push press). I was moving along at a nice clip till i got to the front squats. Felt pukie/dizzy by the time I got to the burpees which took 12 frickin minutes to complete. 43:20 in total. Perhaps more sleep, less coffee, and a working shoulder are on the docket for next time this comes up.

  • Jana B.

    FF: didn’t time it just off an injury so subbed air squats for wall balls and skipped burpees. But it was soooo nice to be back.
    Made up clean deadlifts from earlier in the week. Maxed out at 203#. Pretty sure I could have done more if I hadn’t just done Really Needs a Shower 50.

  • kev p

    FYI, if you scaled some part of the workout such as doing singles instead of double unders or not getting the knees to touch the elbows on every rep then you did not do this rxd.