090602 TUESDAY “Filthy Fifty”

 In Daily Workout

Julie basks in the post workout lactic bath

Julie D will be another one of the ladies on DCF’s Affiliate Cup Team.

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).



Omega Fatty Acid Balance Can Alter Immunity And Gene Expression

“. . .Anthropological evidence suggests that human ancestors maintained a 2:1 w6/w3 ratio for much of history, but in Western countries today the ratio has spiked to as high as 10:1. Since these omega fatty acids can be converted into inflammatory molecules, this dietary change is believed to also disrupt the proper balance of pro- and anti- inflammatory agents, resulting in increased systemic inflammation and a higher incidence of problems including asthma, allergies, diabetes, and arthritis.

Floyd Chilton and colleagues wanted to examine whether theses fatty acids might have other effects, and developed a dietary intervention strategy in which 27 healthy humans were fed a controlled diet mimicking the w6/w3 ratios of early humans over 5 weeks. They then looked at the gene levels of immune signals and cytokines (protein immune messengers), that impact autoimmunity and allergy in blood cells and found that many key signaling genes that promote inflammation were markedly reduced compared to a normal diet, including a signaling gene for a protein called PI3K, a critical early step in autoimmune and allergic inflammation responses. . .”

Click here for complete article.


Our very own Alex Rollin has been doing well playing for the Gary Southshore “Railcats”

It looks like he is currently ranked third in the Northern league! (click here to see his stats)

Great job Alex! We can’t wait to have you back.

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  • Big Dave

    A 1:58 Fran

    That looks legit.to me.

  • Mark L.

    His pullups look like Mike P’s.
    Filthy 50 today! No PR, last time. Maybe this time?

  • luca z.

    If you are in my friend list on Facebook you can check Tami’s fight, if you’re not in my friends group, what are you waiting for!!!

  • Yvonne

    Julie, you are such an amazing athlete. So thrilled you are representing DCF. I would hate to be a woman facing you while you were competing!!! Congratulations on making the team.

  • Yvonne

    Tami, you are just bad ass!!! I saw your fight on video and I cried! Congratulations on your first fight. I thought I heard Holly in the background yelling at you?

    DJ is wearing our red DCF shirt in his fight. Congratulations on your fight!

    Luca, you have done well!!

  • Mike P.

    Those look like my pullups? I’m not sure if that’s a good or a bad thing…

    So much for my full rest day (yes JJ was actually going to give this concept a try). But there’s no chance I miss the Filthy 50! I need a time for this benchmark WOD anyway.

  • Mark L.

    It’s a good thing, Mike. Very efficient and almost no extra amplitude on the kip… Bionic is a little faster than you, though. 😎
    Maybe I’ll do Fran for a warmup, today…

  • JimmyG

    Great job Alex…We miss you!!

  • Jeremy Jones

    We have one DCFer going to the games, 3 who are becoming damn good kickboxers, and one who is one of the best pitchers in his league. . . We must be doing something right (or at least attracting the right people).


  • Holly

    I heart the filthy 50!!! Can’t wait till 5 to do it with my girl C.B-Warned. It’ll be her first healthy day back at DCF in 10 days.

    And yes Yvonne that was me screaming at Tami in the background of the video. She was so brave going up against that 20 year old that was way larger than her. When the ref asked her if she wanted to stop the fight her reply was “uh NO!” Then she went back in swinging, it was great! Never has a black eye looked so good:-)

    Jules, finding the strength to flash the horns after brutal WOD C is just one of the many reasons you are perfect for the team.

    And lastly Luca! Falling for Mountain’s question like that…..Seriously?

  • Mike P.

    I don’t think Mountain is getting the credit he deserves between the snatch question last night and the “WOD-off’s” the other day and there being no Jack WOD. Well played Mountain…well played.

  • Carry

    So looking forward to a ‘healthy’ WOD and I think the F50 is perfect for a ‘comeback’;)

  • Mark L.

    I’m just going to go ahead and sound like an old man…
    The children of some of our members read this blog. Don’t post anything you wouldn’t say in front of a 15 year old girl or boy standing with his/her mom… because that’s what you’re doing.
    All done being old… now back to practicing wheelies.

  • luca z.

    In my defense it was late at night and I was tired, but good one Mountain.
    Great classes today a huge one at 9:30 with 12 athletes and a lot of PRs, (yes Andrew your AR is still good) great effort from all and thanks to all the athletes who helped me screaming at the few last ones, and helped them finish their job, the 10:30 class had just three people but the intensity was the same, this WOD is a KILLER!!!

  • Mike P.

    Mark, you should definitely warm up with Fran. That way I have a fighting chance of sticking with you on this WOD. I’m trying to get there for the 5pm class.

  • Shannon S.

    Great job on the fight, Tami…. just watch the vid-clip! Way braver than me… I was praying I didn’t have to spar with you the time I took Luca’s class!

    Just wanted to shout out to my husband, Super Bryan… he’s been doing some cross-fit workouts for some club swimmers in Colorado Springs… and I think they have no idea they were about to get run over by a train of lunges, squats, push-ups… etc. I feel a little bad for them- those swimmers never saw it coming and one even got to meet Mr. Pukie!

    Jimmy- don’t forget- Thursday is my last fight fit until I come back on vacay… better be good! 😉

    Last: Holly and I did “Ho’Nay’Nay” last night:
    21-15-9 (rope climb before each round):
    -overhead squat
    -kettle bell swings
    -sit ups
    -End with a 400 m sprint. We were both under 10 minutes. Let me just say that overhead squats are not fun after climbing the rope!

  • Lauren

    Mark when was the last time you talked to a 15 year old? They think way dirtier than us grown ups.

    After experiencing major faelo while camping I’m looking forward to tonight. I’ll be in for 6 o’clock.

  • Ronnielo

    Much respect for Tami! What she did was just awesome. The courage and heart she displayed are an inspiration to me. In truth all the ladies of DCF are an inspiration to me. I cannot count the times I have walked away simply amazed at the efforts the fine women put forth. Thanks DCF ladies

  • Amy

    The burpee train was alive and kicking at 9:30 – Julie and Jenna did more than prescribed to get Lynn finished and it was a sight to see. The boys also did a burpee train for Hector. I think that I will have a burpee train ant my next birthday.
    Strength day (can’t say I was super upset about that when I walked in and saw the WOD, just means it will bite me in the butt later in life), and a new pr of 70 bench for me.
    I did 30 burpees out of guilt when I was done. Guilt burpees are not as hard as normal ones.
    Can anyone point me in the right direction for some rowing pace standards?

  • Mark L.

    Mike, I might have just picked up teaching the 5pm class, so I might not be able to WOD with y’all. I did just carb up at our quarterly company potluck, though, so I feel a PR in the pipe!
    Lauren, I talked to a 15 year old, today.

  • jordan Karnofsky

    mark u know you are not supposed to be within 500 yards of high schools. the judge was very specific on that point.

  • Mark L.

    I give up.

  • Adam

    As if we didn’t need a better reason than our fellow Crossfesties to do the Paleo diet, this article is interesting:

    I will be in for the 6p.m. Filthy Fifty.

  • JimmyG

    Super S…When has my class EVER been anything less than spectacular!!…
    Hope you make it to Thursday, cause we all kind of forgot you were even doing it with us….lol.


    Marky…I probably won’t post on days we do wods that have funny named lifts..lol j/k

    Mountain…during a wod…..what’s it called when someone goes in the wrong order, does too many of 1 exersize, not enough of another, or gets a dnf ???????lmao

  • JimmyG

    Yes…I’m starting trouble…

  • jorgy

    On Bionic… That form was incredible and couldn’t be done better in my mind. I believe that if Dave Castro was there in person he would call that Fran legit. Slow the clip down and see for yourself, his hip crease goes BELOW parallel each time. The fact is that he is so fast coming out of the bottom of the thruster that it is hard for some to judge where his hips are. Go ahead and call out the KB swings on the new vid, that is an obvious boo boo but Bionic’s Fran was F’n legit.

  • Darren

    Fran was legit. Moutain you need to get you eyes checked when it comes to depth on squats. That is Legit.

  • 6am..matt

    But does he have one arm clean & jerks like you do?
    post that video


  • Shannon S.

    Jimmy- in my defense… the military has been messing with my Fight Fit scheduling! Random pee-tests at 0430 (and they make us stay there until 9am), movers being scheduled to pick up our household items… and having leaving-the-military appointments being scheduled at 0730 at Travis… it’s been tough 🙁

    Needless to say- your class is always “fun” and that’s why I keep coming back for more pain 😉

  • Mountain

    Did the rowing/ring dips workout from last week (row1000m/ 21 dips/ 500m/ 15 dips/ 250m/ 9 dips) to rest my busted foot. 11:40. Holy carp (don’t worry, Mark, it’s a fish not a bad word), that was hard.

  • jorgy

    Darren, take a step back thems fightin’ words. Might want to chill just a lil bit.

  • Andrew

    Mountain, we’re like WOD twins… I got the same exact time last Thurs…

  • Darren

    Yah a lttle edgy. Haven’t workout since Friday. Sick all weekend and not 100% yet. Plus a little forced rest is probably good right now.

  • Mountain

    Jimmy, I believe that’s called “when a man and a woman love each other very much…”