Brian PCF's Blog

20090225 WOD/Meals

PCF WOD 090225
“Filthy Fifty”
For Time:
50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings 1 pood/25 lbs
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs/35 lbs
50 Hip Extensions
50 Wall Ball shots 20 lbs/15 lbs
50 Burpees
50 Double Unders
Post time to comments.

Time: 24:31 (PR)

Compare to 080721: 33:02
Compare to 080528: 25:44

Notes: Pretty happy with this. Did it with Curtis and a couple of his friens, Mike (from Verve), John, and Misook. Mike gave me somebody to chase on the first half, and Misook on the second half. Everything was Rx’d and legit.

There are really several things on the Filthy Fifty where technique is critical. Double Unders is obvious, and the fact that I only had to break once definitely helped me out a lot.

The Knees to Elbows tend to really trip people up, so let’s deal with those first: they can be made much easier by kipping. Check out a vid of Brendon from CFHQ cranking them out here [mov][wmv].

The key here is to drive your feet almost straight down after you’ve touched the knees to elbows.  This will allow you to get right back into a solid kipping position.  If you just let the feet float down they’ll pull your center of mass forward and cause you to start swinging, thereby reducing your tempo.

The Jumping Pullup can be easy or you can make it hard on yourself.  The main focus should be in finding a height that allows you to just have your torso and knees bent slightly so your jump is more like a jumprope jump then a jumping squat.  This way you can use the elasticity of your calves to get you up and down extremely fast.

For Kettlebell Swings, Wall Ball, and Push Press, the key is ensuring that you are staying solid in the concentric (closing the torso) portion of the movement.  If you get soft after the Kettlebell reaches full height, or when you’ve released the ball, or reached the top on the Push Press, you won’t be able to harness that elastic energy on the way back down.

This will cause you to have to “restart the engine” every rep, instead of just letting it continue to run smoothly and fire off those reps.

Walking lunges are made easier just by throwing your arms up at the bottom, check out Annie here [wmv][mov].

And the way to make Burpees easier and faster is so simple: don’t do them.  Seriously, just cheat, do 3 and swear you did 50…kidding.  Seriously though, if you’re shaving reps on your WODs to make them over faster or b/c your desire to beat people is that bad….you’re an asshole.  Leave the ego outside the door, do your reps, accept where you fall out on the whiteboard.


Trying to just pound veggies from here on out and cut down on the cheat days/meals.  I was getting lazy and eating a lot of starchy carbs and fruit, and my weight was going up as a result.


February 26, 2009 - Posted by | Uncategorized


  1. That’s some serious improvement since July. Also, good notes on staying solid on the KB swings, wall ball, and PP. I have been relaxing at the top of KB swings – every KB swing – basically treating it as a rest/time to breathe. Clearly, that is not as efficient as I thought.

    One other thing, Siddharth and I were discussing what constitutes a rep for wall ball. We determined that the movement from the ground/squat to throwing the ball up is a rep. So, if you throw the ball up, and let it drop to the ground, it still counts. Or, do you have to catch it for the rep to count?

    Comment by Chad | February 27, 2009

  2. I would say it counts as soon as it hits the 10 ft mark, so you can absolutely let it drop.

    There’s a vid somewhere of Maggie from CF Fairfax talking about how to effectively rest with the Wallball though. She says to catch it standing and then just lean against the wall with it pinned between you and the wall. Keeps you from having to clean it up again.

    Comment by Brian PCF | February 27, 2009

  3. great idea for resting with the wall-ball. When I did Tabata You Gotta Be Kidding Me, I would let it drop and dreaded everytime I had to clean (reverse curl) it.

    Comment by Ryan P | February 27, 2009

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