080216 SATURDAY “Fast Filthy”


Trainer Nate shows excellent “Post Workout Nap Form”. Good job Nate.


Do you want to know what it takes to get a 20 minute “Filthy Fifty”?

Try this one on for size:

“Fast Filthy”

Perform as many repetitions as possible in 2 minutes for each of the following exercises:

Box jump, 24 inch box

Jumping pull-ups

Kettlebell swings, 1 pood

Walking Lunge, R,L,R,L steps

Knees to elbows

Push press, 45 pounds

Back extensions

Wall ball shots, 20 pound ball


Double unders

Post total repetitions to comments, or post total for each exercise if you can keep track.


Video: Maybe we should get this instead of hanging our rope back up? Aren’t machines great?



Probotics may protect endurance athletes from illness

“Probiotic supplements reduce the number and length of infections suffered by long-distance runners, Australian research has found.”

“. . . Over the four months, all 20 received two month-long courses of pills – one containing the bacterium Lactobacillus fermentum, and the other containing no active ingredients.

All the athletes then recorded any days in which they were suffering from symptoms such as coughs and runny noses.

They then compared the toll of illness across the group, finding a total of 72 days in which people taking the “dummy” pills complained of symptoms.

When the same number of “probiotic” days was examined, only 30 were hit by illness. “

Too bad they only studied endurance runners. They are notorious for being overtrained and under rested (leading to injury and illness), and Professor Jeremy Nicholson does make the good points at the end. But I do hope they are able to do more studies using a more diverse (and larger) pool of athletes in the future. -jj

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  • Craig

    Just listened to Grant, owner of a bicycle manufacturing company, tell me how he’s converted to intervals & sprints and weightlifting because of his reading on the perils of endurance training, including heart disease, muscle depletion, testosterone depletion, depression and more. He talked of a book that essentially says that man has been on earth for 150,000 – 200,000 years 90% of the time hunting and gathering – only in the last 10,000 have we “modernized” food production. Thus, our bodies are more like our cavemen forefathers, made for sprinting and short bursts of strengh. Endurance running/cycling/swimming is not natural – nor was there ever food or water to accomodate. Thus, what is unnatural, over time, will be harmful.

    On another note, I witnessed Jorgy do 9 consecutive muscle ups after a very grueling wod. I think he has 12 in him on a good day.

    I’d kill for 1.

  • Luca Z.

    Jorgy are you thinking about representing Diablocrossfit at the crossfit games in Aromas this year, you’ll make us look real good

  • jorgy

    are you kidding me? ther is no way i’d be ready to do a crossfit games this year, i’d piss my pants going against the crossfit elite.

  • J Jones

    CF mainpage wod: 5K

    35:34 – Too slow. I haven’t run over a 800m in one go in well over a year, so I paced myself. Once I realized how slow I was going I tried to pick up the pace, but it was too late.

    The good news was that I was able to keep pretty good “Pose” form throughout (which is more important anyway).

    Other than a blister on one foot from my shoe, I felt fine the days after. This type of thing used to leave me hurting for sure. Especially my lower back. This time, I had no pain (during or after).


  • Mark L.

    OK… on another note… is that “rope climb machine” for real? I like how it removes all traces of core stability, leg recruitment, grip strength, etc. and reduces it to doing front pulldowns with a rope. Who the heck thinks of these things? Lets make exercise less painful, less work and less bother… and less EFFECTIVE!
    Put the rope back up! (but not too high, I’m scared of heights)

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