080305 WEDNESDAY “Filthy Fifty”


Darren left a puddle at the Shed so big it didn’t go away after 4 hours (after we disinfected the floor). He also just completed “Linda” as prescribed at 215 bodyweight! (322 deadlift, 215 bench, and 162.5 clean) STRONG WORK.


“Filthy Fifty”

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.


Video: You’re never too old to start. You’re never too old to lift. You’re never too old to kick ass.

Now shut up and go lift.



Exercise linked to lowered stroke risk

“This study is the first to suggest that there may be a significant independent association between cardiorespiratory fitness (CRF) and fatal and nonfatal stroke in men and nonfatal stroke in women,”

“Men in the top quartile (25 percent) of CRF level had a 40 percent lower relative risk of stroke compared to men in the lowest quartile.”

“Among women, those in the higher CRF level had a 43 percent lower relative risk than those in the lowest fitness level.”


For more information about training into the “golden years” be sure to check out Clarance Bass’ website (it is on our “Friends” list for a reason!)

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  • Stavros K

    Filthy 50, let’s do it.

  • Rick

    Awesome picture. Did filthy fifty today with JJ. time was 19:59 died on burpies

  • Craig

    1st day back today after a brutal flu. Thanks for your patience everyone.

    Under 20min for F50 – well done, Rick.

    THAT PIC IS AWESOME. Let me tell you what, people, I train with D often – if there is a fire at your house, you want this guy to show up, cause he gives it his all -start to finish!

    Mary or F50 for me today at 4.

  • Craig

    TIP: Training for CF Games.

    The Weakness Warm-Up –

    Pick your weakest movements and assemble them (or variations of them) into a nice ten minute warm-up to be completed every day.

    On your off days do your warm-up, easy pace, just to keep the movements in your head.

    If you need suggestions, ask your DCF instructor. Jorgy has some great concoctions for warm-ups (just scale ’em back about 50%!).

  • Darren

    Work today, F50 today at work, prob mary at shed tommorrow, never done her before. I know I can get like one or two pistols, will be a really discouraging workout I think.

  • Luca Z.

    A little of a rant, trainers try to keep the shed clean and mess free, after your class take 2 extra min to put ALL the equipment away, and leave it ready for whoever is teaching later, thanks.

  • J Jones

    Rick killed the Filthy Fifty! With some more practice I can see him getting it down to 16 minutes in the future.

    I bested my old time by about 4 minutes with a new PR of 25:39. I hit the burpees at about the 18 minute mark. . . then got seriously stuck. I think I was doing them for about 5 minutes. Double unders went okay though.

    This morning I did Mary as Rx’ed. HSPUs were top of head to floor, feet against the roll up door. Pistols were done using one hand for balance. Pull ups on rings.

    7 rounds.

  • Rick

    Did heavy cindy this morning, was still very sore from yesterdays 50 though
    13 rounds with a weightvest

  • Stavros

    Did F50 today at DCF. PR’d, barely. Double-unders are the key for me on that workout.

    Oh, on a sidenote, if you didn’t add 4″ on our normal 20″ box jump so it was as RX’d you’re SOL. Apparently the “RX’d” police are out in full force. Next time we do Linda, there will be an official weigh in. Losing 5 pounds in 2 days seems a bit odd, but thats just me.

  • Stavros

    One more thing. Nikala pretty much kicks A#@. She did a full F50, only slightly scaled. She will own some people at the games. DCF could be well represented in Aromas.

  • Darren

    I hate you Stav. Don’t be mad at the “ZONE” embrace it.

    Did filthy 50 at work scaled do to equipment.

    27 in. fire engine taleboard jumps
    12 lbs wall blls.

    Pushing it to the next level is alot harder when your not at the shed.

    What do you guys think?
    I know when I come to the shed I come to represent, but seems alot harder to push as hard when you are by yourself.

  • Craig

    Hilarious Stav.

    No question on performance – but not as much for the competition – I think I simply do not want to slack in front of anyone while at the Shed.

    . And the form Police are out too. Jorgy is the new JJ – all over my sh*t for knees to elbows and kettlebell height.

    1st day back from the flu yesterday: I did the Filthy 25 – in 13+ minutes. Yikes. Thus, Sarah, about 3weeks after having a baby, kicked my ass.

  • J Jones

    The boxes are technically short (they are more like 21 or 22″). We’ll have to remedy that.

    (don’t tell anyone that the 10′ target is really 11′ though)

    (also, don’t mention the fat pull up bar)

    (and it probably won’t be a good idea to mention that the DCF 400 has a steep hill in it)

    Joking aside, we purposely chose to make The Shed a little harder when we could. That way we would always kick more ass when we went off site to compete with other CFers.

    That being said, the form needs to be there as well. If we demand the strictest form, then when we slip in “CrossFit Public” it won’t hurt our performances, and we won’t get SLAMMED for doing it with bad form.

    JJ quote of the day: “2 reps of bad form not counting is a hell of a lot harder than doing it right one time.”

    “Form Police” Unite!


  • Brad

    I agree Darren, there’s so much more determination working out with other CF’ers.

    F50 (pr) by just over 11 min from last time..DU’s felt like I was jumping in quick sand. Great work yesterday Craig, Nakala and Stavros!!

    Great quote JJ!