CFWUx1
34:58

27:33

20:25 scaled to 35s due to back injury. Went through once at 25 each. 50 for DU. Only 15 mins and planned for 20 so added a further 10 to each exercise. Apart from burpees. Still feel a twinge so let's see what it's like tomorrow.

37:36
Rx’d

29:45 rx’d. Better than last time by almost 2 1/2 minutes-felt better too. After French toast, hard cider, football, 2 pots of matí¨, a little white wine and some buffalo wing flavored pizza with bacon. Surprisingly I felt good! Heart rate went through the roof on burpees and double unders did leave me with a momentary side ache because it’s hard to time the breathing.

Went into it differently. All sets of 5 on box jumps and jumping pull-ups. Same with wallballs. Knees to elbows in singles just to see what would happen, these are easy for me. Everything else in big sets to fatigue or failure or unbroken. Not bad for a lazy Sunday. 

40/69.5”/185

53:45 100 single unders

Superman’s for back extensions
Rest rx
20:59

29:26 rx

181216 - 23:52 rx

23:51

33:49 rx

Hell for the last 3 exercises. 

D 47

 41:50 Rx 

24:31 Rx

19:42
Scaled/subbed to : 30 squat jumps / 30 jumping pull-ups / 30 9kg DB swings /30 walking-lunge steps / 30 hanging knee raises / 30 9kg each DB push presses / 30 back extensions / 30 9kg each DB thrusters / 30 burpees / 30 jumping jacks
M / 40yo / 176cm / 72kg

58 / 170

20" box jumps

32:47

31:03. Sub 150 single under for DU’s. all else rx

37:36 Rx

55:52
50 cooler jump over
50 jump pullups
50 KB swing 25#DB
50 walk lunges
50 K2E (🐌- almost singles)
50 Push Press 45#BB
50 good morning 45#BB
50 thrusters(hand release 15#DB each)
50 burped
100 single unders 

32:48
I can always look back once I’m done with a wod and convince myself I could’ve done better. Meh. 
Subbed
Did 25 ttb and 25 knee raises. 
Did 20 du and 60 su

39/F/145

As Rx: 35:32

WB and Burpees 🤢🤢🙄

PR this benchmark by A LOT so I’m pretty happy with this result 👍

27:34 Rx’d 

Sweat generator!  Broke everything up into sets, don't know if I can claim them as "Rx'd"?  I'm new to this, but I did the number of exercises in the prescribed motion so, I'll claim it until someone tells me I'm wrong :D

Jumps - Rx'd
Jumping Pull - Ups - Rx'd
Kettlebell swings - Rx'd
Walking-Lunges - Rx'd
Knees to Elbows - Chair assisted 50
Push Presses - Rx'd
Back Extensions - Good Mornings at bar weight
Wall Balls - 10lb dumbbell (no access to ball)
Burpees - RX'D
Double-Unders - 100 Single Unders still working on my doubles

All told 49 minutes 18 seconds.  Feeling drained but not disastrous afterward, feel like there were maybe some moments I could have pushed a bit harder, but overall proud of the workout.  On to the next!

M/63

39:41

50 Box Jumps
50 Jumping Pull-ups
50 Kettlebell Swings, 1 pd.
50 Walking Lunges
50 Knees To Elbows
50 Push Presses
50 Supermans
50 Wall Ball Shots
50 Burpees
50 Tuck Jumps

36:55
20 in box jumps
15 lb dumbbell thruster sub for wall ball shots

M/44/6'2"/180#

Rx'd 
24:06

I love this workout, but it can be difficult to run in a class. Having a lesson plan and the equipment set-up, in advance, is extremely helpful to have the class flow smoothly and finish on-time. Surprisingly enough, I have seen this workout completed in under 15:00…..pretty annoying to watch actually. Normally, I like to have my athletes modify the workout to finish within reasonable time ranges of higher level athletes. However, for this workout, I tend to have my experienced athletes give the prescribed version a crack and look for completion in under 30:00-35:00. When scaling, it’s important to preserve the full range of motion and the movement functions as much as possible. The only range of motion I will limit today, is on the knees to elbows (moving to a high knee raise) and the box jump height. If GHDs are limited, a couple options are: 1) perform an empty bar good morning (I don’t love this, but it works well today), 2) have athletes, that are going to scale, start on different movements to avoid over-crowding at the GHDs. As far as strategy goes: This workout usually boils down to the knees-to-elbows, wall balls, and burpees. Consider breaking up the knees to elbows into small sets with controlled rest periods. Also consider moving at a moderate pace for the majority of the workout, knowing that performance on the wall balls and burpees will suffer if you are already extremely tired when you get there. I have watched people crush the initial stages of this workout like a boss, before getting annihilated by the wall balls and burpees for 10 minutes…..fun to watch, but probably not ideal for getting the best time. Here are some other thoughts on this workout:

GENERAL WARM-UP: Consider a warm-up that includes the movements to be performed in the workout. This may limit teaching skill but it is helpful for time management. Here’s an example of what this might be:
30 Single Unders
15 Russian Swings (light)
30 Single Unders
15 Walking Lunges
30 Single Unders
15 Kip Swings
30 Single Unders
15 Push Press (empty bar)
30 Single Unders
15 Bar Good Mornings or GHD Hip Ext
30 Single Unders
15 Air Squats
30 Single Unders
15 Push-ups
30 Single Unders
15 Double Unders

SCALING: The following are 2 general examples of what a scaled workout might be. I will likely tweak these slightly based on the individual:
1) Intermediate (This athlete can attempt the workout as rx'd today if they can be safe and even go beyond 30 minutes. However, most athletes at this stage may still need to scale the more challenging movements in this workout and can do a mixed rep approach to get the intended stimulus)
30 Box Jumps
50 Jumping Pull-ups
50 Swings
50 Walking Lunges
30 Knees to Elbows or High Knee Raise
50 Push Press
50 Back Extension or Good morning
30 Wall Ball
30 Burpees
50 Single Under or Double Unders
*This is an option that allow athletes to hit higher volume of the easier movements and reduced reps of the more challenging movements to finish in the 30 minute timeframe.

2) Novice
"Dirty 30" or "Twisted 20"
20-30 Box Jumps or Step-up
20-30 Jumping Pull-ups
20-30 Swings
20-30 Walking Lunges 
20-30 Knees to Elbow or High Knee Raise
20-30 Push Press
20-30 Back extension or Good morning
20-30 Wall Ball
20-30 Burpee or Squat Thrust Burpee
20-30 Double Unders or Singles
*This option is for athletes that can handle the movements but not the volume to finish in under a 25-30 minute timeframe

28:10 Rx

32:31

50 box step ups 
50 jumping pull-ups
40 DB 25# single leg DL
50 walking-lunge steps
50 knees rises
50 push presses
50 back extensions
50 wall-ball shots 9’
40 modified burpees
50 double-unders

time 35mins 20sec

46/F/5’6” /140 
27:31
40 0f everything 
Jumping pull ups
30lb KB 
Back ext on stability ball, feet anchored by bench - wow
12lb WB
Box jumps to Yeti cooler - 20” - don’t tell my husband! 
but maybe now he’ll build me one.  

🤮 67 mins sub  100 singles instead of DBL Unders

Did a 5k yesterday.  Jogging kicks my tail.  Not much in the tank today.
Scaled to 50 each:
12” box jumps, ring rows, 25# KB swings, walking-lunges, hanging knee raises, 35# push press, back extensions, 15# WB shots, burpees, 150 single-unders  52:46

42:29 RX.

This one got me on the K2E, back extensions, WBs, burpees.  Had to break the extensions and WBs up in sets of five, K2E were basically singles after the 10th rep but kept a solid pace, and burpees were surprisingly horrible. Fun workout!

1:21:29

50 box jumps, 20 inch
50 jumping pull-ups
50 kettlebell swings, 35 lb.
50 walking-lunge steps
50 knees-to-elbows, lying
50 push presses, 45 lb.
50 back extensions
50 wall-ball shots, 20 lb.
50 burpees
50 double-unders

Holy heck that was tough.

Does time if workout matter?  If so, why?

Thanks!

26:31 Rx (3:36 slower than last time)

23:21

Used dumbells for push press, did pull ups instead of jumping pull ups and 100 weighed single unders cause I still cant do doubles

Rx’ed 
24:01
(I may have done 60 KB swings, I lost track halfway through and did 10 extra just in case) 

33 / M / 5'9" / 137lbs

Subs/Scales:
25 each, 18" box, 20lb dumbbells PP, 20lb dumbbells thrusters, zero-unders

36:38

Broke 30 minutes but stopped the clock between most rounds to setup stations and locate my kettle bell 

Burpees took a lifetime

Rx’d - 25:33

28:00

Everything but Pull ups and K2E
31:46

33 mins subbed ghd sit-ups for elbows to knees and 100 singles for double infers

Subbed:
ring rows vice jumping pull-ups (so awkward!)
jump and tucks vice double unders
30:27

Was doing great until the wall balls!
56/5'8"/160

10/14/2018:  31:08 w/ ring rows and j&t
10/15/2017: 33:18, pull-ups and J&t
10/15/2016:  30:32, pull-ups and j&t
10/15/2015:  30:20, pull-ups and j&t
10/15/2014:  30:27 w/ ring rows vice pull-ups and squats vice jump & tucks
10/15/2013: 32:02 doing 51 reps and j&t
10/15/2012: 27:40 doing jumping pu, no lunges, sit-ups vice hip ext, and 15# wall ball and j&t

40YOM/189lbs, Strict RX, so strict that I countess 50 lunges for both legs 🦵 left & right, honestly this took me about an hour but it was worth it when I finally was able to do doubleunders 😂

“Clean Fifty” 🤗 23’44” 🔥🙅🏻‍♂‚️

29:22.  PR by 4:35

30:51 (1st time!) 
30 pound KB (no DU! Bad Terrain!) 
I got 1/2 way through in 10 min. Could totally do it faster! Everything felt solid & strong except for Back Ext. (couldn’t speed those up!) One rest on burpees! I think my pacing was good, but I went out too cautious! :) Looking forward to doing that one again!!! A few no reps on box jumps b/c it decided to rain on me. Then, got sunny, hot & humid!!!

28:27
40# kb for kb swings
Burpees crushed my soul. 

First time ever doing this
WOW!!! 🤢

38:34 with changes

Had to sub barbell good mornings for back extensions as my gym doesn’t have the equipment, also subbed barbell squats for the double unders as no skipping rope was available at the time

Hopefully next time I can get under 30mins with consistent training 

It's articles like this which make CrossFit feel like a kooky pyramid scheme rather the epic fitness regime that it really is! I mean I love you guys but you gotta ask why the multi billion pound cancer research industry (a good portion of which is charitable) would miss a supposedly obvious and simple alleviation of cancer. All based on the flawed keto philosophy that stone age man ate virtually no carbohydrates. This is in spite of natural carbohydrate stores in the form of root vegetables being globally accessible. Sorry this is so ranty, I work in health care and any treatment we use is so rigourously tested that these nutritionist wackos really get under my skin. Oh well, alternative therapies are just a voluntary tax on people who don't understand science.

32:25

Subbed 2 x 18lbs DB thrusters in place of wall balls.

Last time was 33:37, all segments identical structure. Shaved 1:12. Note this time, I was probably way ahead of time, then I got to the burpees. Perhaps that was the story last time, too...

I love this evidence, are you able to send me a link I can use in my assignment for bachelor of nursing so I can bring this together, I completely believe but need academic proof to put in my assignment 

29:35 hotel gym scaling
50 box jumps (24")
50 SDHP (20# DBs)
50 35# one arm DB swings, alternating every 5 reps
50 lunges
50 V-situps
50 20# DB push press 
50 35# DB deadlift
50 20# DB thrusters (soul crushing)
50 burpees 
50 box jumps

29:05 (compare to 29:15). Rx all movements except subbed barbell good mornings for back extensions and 100 singles for double unders. Those burpees are still awful, especially after the wall-ball shots.

24:30 (PR) Rx-mostly 
50 box jumps (20”)
50 jumping pull-ups
50 kettlebell swings(30# db)
50 walking-lunge steps
50 knees-to-elbows
50 push presses(45#)
50 Good mornings(45#)
50 wall-ball shots(10#)
50 burpees
100 single  Unders

Only 10 secs faster but I’ll take it this morning!

42:10
push presses with 2 12kg kettlebells
and wallballs with 4kg ball

M/53/83kg  30:23 
Scaled
16 inch box, 14 kg kB, double amount of single unders

Seeing that many people will be going back to college soon (or are back already), I figure that this is a good time to post this tidbit.  As I know that many college students are financially or transportation challenged, these pieces of advice will help them greatly.  Also, most of my first 3 years of CrossFit were done in a college globo gym setting.  So, here are some tips for the students.  This assumes that your gym does not have a functional fitness space and/or or Oly platforms.   If you have them, use them and do step 5.
1. Go off peak.  If you have to hog up a bunch of equipment and/or a station, best to do this during off peak hours.  These are usually during the morning between 8am and 2pm.  College students also don't do early really well, so you can also do before 8am.  Weekends are usually OK as well.  If you go after 3pm during the week, you will be fighting all the captain upper bodies and squat rack curlers.  This is especially true during the beginning of the second semester as everyone wants the spring break body.
2.  Set up a station. If you go off peak, this should not be problem.  Grab a squat rack, and any equipment, and do the WOD in that particular space.  If you have to leave, dont be surprised to see your stuff gone and someone in your space.
3. Be flexible.  Sub/scale movements as needed, do components of the workout in a different order if gym flow requires it, and modify as necessary.  Go outside if the workout and the weather allows it to change things up. 
4. Be courteous to the gym, to other gym members, and staff.  Remember that others use the space.  Don't drop weights, grunt, take off your shirt, or be obnoxious if it is not allowed.
5. Best bet:  Start a CrossFit club on your campus.  Get to know your recsports officials and faculty, learn the student government process to get space, funding and equipment, get your L1, and become a college CrossFit affiliate.  Then you can participate in the College Crossfit Championship as well.  

Globo Scale-  filthy 50!   This one may be difficult to do in a globo, but here we go.  I am going to post common subs.  Flop the movements around to best accommodate your gym situation.  Make sure you go off peak
Box jumps: use those aerobic step things, or do bench jumps/jump overs
Jumping pullups: as rxed, smith machine inverted bar, ring or TRX rows, or dumbbell high pulls.
Kettlebell swings: dumbbell swings 35/25
Walking lunges: walking lunges
Knees to elbows: v ups or leg levers
Push press: use 20/15 lb dbs, or do pushups.
Back extension: use Roman chair or back extension machine, or sub in deadlifts 50/35 lb dbs or 135/95 lb bb
Wallballs: dumbbell thrusters 20/15lb dbs
Burpees: burpees
Double unders: tuck jumps or moguls. 

28.37 rxd

Rx'd except replaced knee raises for knee to elbow and did single unders 
27.27 min...Filthy 😅

27:12 rx’d 

24:30 RxD

Warm-up for 190825:
This warm-up focuses on raising the heart-rate and includes workout specific movements.

GENERAL WARM-UP

30-seconds of single-unders
16 walking lunges
10 low box jumps
30-seconds of single-unders
10 jumping pull-ups
15 Russian kettlebell swings
5 kipping knee raises + 5 knees-to-elbows (or attempts)
30-seconds of single-unders
15 empty barbell push presses
10 GHD hip extensions or empty barbell good mornings
30-seconds of single-unders
5 reps of the following complex: 
1 medicine ball push-press to target +
1 medicine ball goblet squat +
1 wall-ball shot
5 burpees
30-seconds of doubler-unders (or practice)

I love how much CrossFit is focusing on the role of nutrition in health and fitness. Thanks you! I’m a Nutritional Therapy Practitioner and this is my life! 

INTENDED STIMULUS
.
Filthy Fifty! 500 reps for time. This is an awesome workout. The number of reps is high, but the loads are light and the skills are low. This is a grit builder. It is one of those few opportunities where you have a chipper in which you should move constantly and fast. This is a 5K not a 10K ruck. Your only purpose today is to keep moving at a good pace. Breaking the sets of fifty to avoid muscle fatigue in the more explosive and anaerobic movements is an excellent idea, as long as you stay disciplined and focused on minimizing the rest time. One cool objective today is to not rest for more than 5-10 seconds --choose your number and stick to it. When the burpees come just commit to keep moving. You can always keep moving during burpees. When scaling today, start by scaling load. If you think it is too easy of a load, you are probably where you want to be, it should be easy. Then check the number of reps, it should be in the range of 30-50, so high but still very doable. Decide your number based on the burpees. If 50 burpees is going to destroy you, then change everything to 40 or 30. Lastly change the range of motion or the difficulty on the skills. Today is about that grit and minimizing the non-moving time. Track your rest!

OPTION 1
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

♀: 16-inch box, 8-kg KB, 22/25-lb. push press, 10-lb. ball
♂‚: 20-inch box, 12-kg KB, 33/35-lb. push press, 14-lb. ball
  

OPTION 2
For time:
40 box jumps
40 jumping pull-ups
40 kettlebell swings
40 walking-lunge steps
40 knees-to-elbows
40 push presses
40 back extensions
40 wall-ball shots
40 burpees
40 double-unders

♀: 16-inch box, 8-kg KB, 22/25-lb. push press, 10-lb. ball  
♂‚: 20-inch box, 12-kg KB, 33/35-lb. push press, 14-lb. ball

OPTION 3
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging knee raises
30 push presses
30 back extensions
30 wall-ball shots
30 burpees to box
30 double-unders

♀: 12-inch box, 8-kg KB, 22/25-lb. push press, 8-lb. ball  
♂‚: 16-inch box, 12-kg KB, 33/35-lb. push press, 12-lb. ball

This is my annual birthday workout.  Thanks HQ for giving me an opportunity to practice a few months in advance.  Now we'll see if I take the opportunity!

Champions Club Scaling Notes

 

RANT:

The Filthy Fifty is one of the most difficult workouts to scale, in my opinion, because of the number of exercises, the amount of equipment, and the varied stimulus. Also, jumping pull-ups are the single most annoying thing to set up for a group; lots of guess work and “you’ll be fine at that spot on the bar Lindsey.” For that reason, I don’t think it’s a good idea to modify the number of reps (aka, the Dirty 30 or the more enjoyable Timid 20). If you are in really good shape, the stimulus here will be speed; if you are not in good shape, the stimulus will be stamina. Both are legit and serve great purposes. As with anything, modify range of motion or weight as needed in order to get through 50 reps sometime today.

 

I SHOULD TRY THIS RX’D IF: I can go sub-18 and goal is speed, or I can go sub-30 and the goal is just to make it through

 

GROUP VERSION:  get the fast people up first, slow people up last, and go in heats. Preserve all 50 reps for everyone — even the old people. I am a control freak, so this forces me to be more of an overall group manager and make sure everything flows well instead of nitpicking on feet coming apart on burpees.

 

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: ha! Sucks to be you!

 

INJURY VERSION:

Pick 2 of the movements from here you can do best and turn it into an AMRAP in 20 minutes. 50 reps of each.

 

WARMUP:

A twice-through on all the movements. Maybe 10-15 seconds on each station. Except burpees. Nobody is looking if you skip the burpees.

 

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  8. This is my 2nd favorite workout ever, so I’m biased. Wallballs, burpees, double unders as the bookend is a cruel thing.

great way to start the work week, love this one ❤️