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Tuesday, September 6, 2011

Getting Knocked down

This morning I went in to the Box early to teach and hit Filthy Fifty.  This to me is a great WOD to test where your capacity is at.  I love seeing where your time is spent, which movements you can go unbroken on and how your body feels throughout.....especially at the burpees.  But first what I did yesterday:

8 Min Ladder AMRAP
KBS 2 Pood
Thruster 95#
1-2-3-4-5...until time is up

My score
10 Rds + 4 Thrusters

This is not at all where I want to be in this WOD, but I also know it is hard to get those extra reps alone in the garage.....that should not be an excuse though.  Next:

1 Min Max 225# Deadlift
-1 min rest-
1 Min Max 275# Deadlift
-1 min rest
1 Min Max 315# Deadlift
-1 min rest-
1 Min Max 365# Deadlift

My scores

I really like this WOD....especially with the increase in weight while you start to really tighten up.

Now for the Knocked down part.  After I taught the class this morning I was ready to get a WOD in.  I started with some strength:

Shoulder press 5 Rep
135 x 5
155 x 5
175 x 3 (FAILED 4)

Then the WOD Filthy 50.....my PR is 15:20 but that was pre-collar bone and post collar bone PR is 15:52.....Today I wanted a PR but was not ready to see the timer after the last DU:

Filthy 50

My time

When I saw this my mouth dropped....have I really lost that much.  It has been awhile since I have done a high rep low weight WOD.   Mainly I do high weight mid rep WODs not to increase strength, but this was a wake up call.  I am not where I need to be.  I had been testing to see how my body reacts not doing my burpees every night.....and I learned that my lungs are not the same.  50 burpees a night may be crazy but it works.  The feeling after that is unlike any other feeling and makes everything get better.  I now know I need to start doing these again if I was a 14 Min Filthy 50 time.  And I WANT a 14 Min Filthy 50.  We will see what I can incorporate to bring up my lung capacity.



  1. I am thinkin about doing the 50 burpees a night as well. Should I shoot for time every night or just do them? Have u really seen it make that big of a difference?


  2. a huge difference. i always go for time! u should be gasping for air when done.

  3. Great post. Thank you for sharing :)