090206 FRIDAY “Filthy Fifty”


Nancy is a pro when it comes to scaling the rope.

Workout: “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.

(Scaling option: The “Dirty Thirty” is another option for scaling – instead of just using reduced weights for the different exercises. If you don’t think you can finish the full “Fifty” workout in 40 minutes or less, you should think about using this option).



Melissa Byers of “Byers Gets Diesel” fame has a great article that (with the help of Mathieu Lalonde) ‘dumbs down’ some the science behind the nutrition plans we push at DCF (The ‘Paleo Diet’ and “The Zone”).

“The fourth member of our group this weekend was Mathieu Lalonde, from Cambridge, MA. In Matt’s own words, “I have no background in nutrition and exercise. I’m a chemist with a lifelong interest in nutrition and human performance. My background allows me to understand the nutrition and exercise literature that I delve into as a hobby. I obtained my bachelor’s degree in science with a concentration in chemistry from the University of Ottawa (Canada). I then obtained my PhD in organic chemistry at Harvard University. I am currently pursuing post-doctoral studies in inorganic chemistry at Harvard.” (Translation: Matt is scary Smart.) . . .”

Click here for complete article.

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  • Jeremy Jones

    EVERYBODY: Stephanie A. lost a gray Ambercrombie Sweatshirt at the gym a week or two ago (size large). It was a gift (NTM her favorite sweater).

    Does anyone know where it is?


  • Andrew

    I’ll keep an eye out for it…any details on the design?

  • Carry

    Thanks for another great class this morning Jimmy. Some really hard workers @6AM

  • Mark L.

    Don’t forget the big Rumble this Saturday night at 5pm (and the UFC “Fight Night” afterward, featuring Anthony “Rumble” Johnson).
    If you have not RSVP’d to me either verbally or via e-mail or facebook, you still have a few hours left in the day. I will be teaching, again, tonight, so you can give me a verbal, then, if you haven’t already.
    If you don’t want to get sweaty, tomorrow night, there’s also a “non-sweaty” option where you can come and help count reps for athletes in our “Fighting Fit Style Fight Gone Bad”.
    I miss my 6am class, Carry. Unfortunately, life/work duties have shifted to a couple hours earlier for me, these days.