Filthy 50 whaaaat?…

I’m not claiming to be a CrossFit-er. I don’t even quite understand how these CrossFit challenges even work.  But, holy-mother- of-all-workouts does this beat the crapola out of you! It’s called CrossFit Filthy 50 and it was recommended to me by Josh Passini, my husbands Jiu-Jitsu teacher at 10th Planet Chicago North. He is also a CrossFit Certified Trainer.

I was looking for new workouts that will kick my butt and incorporate new movements that my body was not used to.  Josh recommended the Filthy 50 and I’ve been hooked ever since.  The Filthy 50 takes 10 exercises performed back to back without rest.  Where does the 50 come from?  That’s how many reps are performed of each exercise…yes, you read correctly.  50 reps of 10 exercises…back to back.  Where does the Filthy come from?  Well, it’s just plain nasty!

Every time you perform the Filthy 50 you are working to beat your previous time.  Now, like I said, I’m not claiming to be a CrossFit-er but, I have been incorporating CrossFit workouts into my regular training program and I’m seeing results.  My strength is improving, and my endurance, which was great to begin with, has gotten better with each workout.  I’ve read that there is no rhyme or reason to the CrossFit workouts…it takes “functional” movements performed back to back to beat the sh*t out of you, literally. I always feel amazing after completing it.

The Filthy 50 video I am posting is done in my home, so there have to be some modifications.  My time has changed dramatically from day one: 35 mins to 21 mins after my 5th time.  However, I’m sure if I went to a CrossFit gym and performed this workout with the “official equipment” my time would be a little higher.  My only huge difference in this workout is that a 14 lb medicine ball (20 for men) is to be used on wall ball shots…and mine is 8lbs, yet I can’t seem to find an exact answer on the lbs used. Also, since I’m in my basement I can’t throw it as high as the recommended setting (1o feet) .  Today I finally “mastered” (as best I could) knee-to-elbows.  There is a technique to this.

CrossFit-ers…feel free to critique and give me pointers.  I know some of these exercises I’m not doing exactly to CrossFit standards, but holy shitake mushrooms it still kicks my a**!  Those of you that are somewhat interested, but are terrified, try starting out with 20 reps of each.  Or, change the weight to fit your needs and do as many reps as you can without stopping.
My Video:

50 box jumps 24 inch height
50 jumping pull ups
50 kettlebell swings 25lbs (replaced w/ dumbbell)
50 walking lunges (knee to floor)
50 knees to elbows
50 push press (45 lbs)
50 back extensions (modified to FID bench)
50 wall ball shots (modified to 8 lb med ball…it’s all I have)
50 burpees (the death of me)
50 double unders (modified to 100 jumps on jumprope…ceiling not high enough)

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1 Comment (+add yours?)

  1. Trackback: Filthy 50 Exercises

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