Filthy McNasty

Based on a suggestion/dare from R 'TF' T, TF I did a quick little workout from our good buddies at CrossFit.com quaintly entitled Filthy 50s. Check out the video for more info.

And we go a little something like this ...

Warm-up:
5:00 @ 8mph
stretch

Filthy 50's (timer starts now):
50 Box Jumps (18-inch box)
50 Kettleball Swings (16lb ball) *
50 Jump Pull-ups *
50 Lunges per leg (stationary lunges, not lunge-walk as per video)
50 Push-Press (standard 6-foot bar as per video) *
50 Knees-to-Elbows *
50 Back Extensions
50 Wall Balls ***
50 Burpees
50 Kangaroo Jumps **

Total Time: 20:43.9

5:00 rest period (2:00 gasping and panting, 3:00 @ 3mph on the treadmill)

30 TOs
30 push-ups
20 TOs
20 Push-ups
10 TOs
10 Push-ups

I'm not about to pretend this workout was easy. I was definitely gasping for air at the end and I'm sure I'll be sore in the morning. However, I routinely feel worse after the Tabata cycles. There's something about the pain (mentally and physically) of total muscle failure that makes the grueling endurance requirement of the Filthy 50 seem ... mmmm ... merely dirty. There were plenty of times when I was hurting in the 50s, but never as much as the last 3 or 4 sets of a Tabata cycle, and given that, I always knew I could finish.

* Switched the order from the video based on the availability of the pull-up bar.
** CrossFit calls them Tuck Jumps and lists them as a substitute exercise for the Double-Unders. I did K-Jumps because
A. there was no space to jump rope.
And B. I can barely jump-rope under the best of circumstances.
*** Having re-watched the video, I definitely cheated on the Wall Ball. I did a 'jump and throw' motion, I did not go into a full squat like in the video. I think my way was more of a lung-buster whereas theirs would definitely burn your quads a lot more.)