070122 Monday

Craig doing some wall ball reps sporting his new DCF T-shirt.

Workout: “The Filthy Fifty” (modified)

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.

For our group workout, we let everyone just pick the exercises at random (basically whatever was free at the moment). If you do this by yourself, try and do everything in order.



Vitamin Mania: The truth about Antioxidants

“People don’t want to exercise,” he said. “They don’t want to eat healthy food. They don’t want to stop drinking; they don’t want to stop smoking; they don’t want to stop having dangerous sex. They want to take a pill. Well, good luck.”


Video Highlight

Here is part 1 of a great video from Olympic Lifting Great – Tommy Kono.

Watch it. Then watch it again taking notes.


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  • Craig

    Ok this was a grinder today. We committed to the bitter end.

    Craig 43:29
    Aaron 44:30
    Janice 30:00 (adj reps x 25)

    Nice work gang – this is a brutal one. Thanks for the motivation too.

    Great post again, JJ. Awesome vid!

  • JJones

    Yeah, I had a bid DNF on this one. Hopefully I didn’t set myself back to far from the road to recovery.