Tuesday, October 2, 2012

Posted by Mandee on October 1, 2012   |   14 Comments


Warm up:

400m run

5-10 reps of each movement in WOD



“Filthy 50″

For time:

50 box jumps 24″/20”

50 jumping pull ups

50 KBS, 16kg

50 walking lunges

50 K2E

50 push press 45/35

50 back extensions

50 WBS 20/14

50 burpees

50 double unders


WOD Demo withย Rock Creek CrossFitย – video [wmv] [mov] [HD mov]

14 responses to “Tuesday, October 2, 2012”

  1. steve price says:

    Those are some “intense” men of Crossfit!!

    • Slade says:

      More like the four stages of nausea. Left to right, top to bottom:

      1. Realization
      2. Panic
      3. Acceptance
      4. Release

      This is gonna be a good one today! ๐Ÿ™‚

  2. Geoff says:

    Looking forward to this one.

  3. AP says:

    23:28 PR by almost 5 minutes.

    Love FF, definitely in my top 5 of all time favs. I think this is the CrossFitter Beware wod: if you don’t think paleo/zone diet is critical, you will be exposed today. I think I have a sub-20 in me somewhere, but I got humbled today. My diet has sucked ass the past month or so and 4 days at the beach didn’t help. Good-bye Twizzlers, good-bye peanut M&Ms, so long(sniff sniff) Junior Mints, Doritos, Honey Baked Ham sandwiches and Barq’s Root Beer… Tip for the day: The WBS and burpees are the toughest movements to get through, embrace the suck and just keep moving.

  4. Tony Z says:

    Aaron, way to crush FF. That is an elite time.

    2POOD.com is looking for some temporary labor to do some projects – preferably a dependable high school kid with their own car. email tony@2pood.com. Thanks.

  5. Fleming sharp says:

    Thanks for pushing me through 9am’ers! Today was definitely filthy for me. Haha! NOT a shining moment ๐Ÿ™‚ Go moms is all I can say!

  6. Mac says:

    22:07 RX – This was a 13:25 PR for me from Dec 4, 2011. Hard workout, but great to see the improvement.

  7. Nathaniel says:

    22:46 rx

  8. David M. says:

    Great work everyone! 25:31. About a 4:30 PR.

  9. Kerri says:

    33:53 Rx’ed-I think this is my FIRST legitimate FF! I always fell short on the KTEs (always KTtriceps or KTarmpits before).
    Will have to go back and look at 12/04/11 to see if I have a comparable time.