FILTHY FIFTY

warm up

800m run

1-5-1 pyramid:

- burpee pull ups

- ball slams

- abmat sit ups

pvc x 10:

- deadlift

- hang squat clean

- push press

- ohs

workout

50 box jumps 24"

50 jumping pull ups

50 kb swings 24kg

50 walking lunges

50 knees to elbows

50 push press 45#

50 back extensions

50 wall ball shots 20#

50 burpees

50 double unders

Posted by Solista @ CrossFit 324 -

Lessons learned: Going from gross motor skills to fine motor skills presents a challenge. It takes good programming and even better effort to realize this. If your life depends on this transition you may want to consider giving it more attention. The soldier is the first to come to mind. How often are you required to transition from running or patrolling to aiming and firing? As a police officer how often do you go from chasing, fighting, and cuffing? If you aren't used to this transition then I promise that you're going to be putting a round peg into a square hole and it's not going to fit. These workouts aren't just workouts. They are simulations of real life events on a neuro/chemical level. Going for a jog in the park or working your chest at Globo gym may be a great way to achieve appearance based fitness but will it save your life? Will it develop the mental fortitude needed to surmount life's random obstacles? Will it draw on your deepest resources? Will it evoke the same type of anxiety that is generally reserved for professional athletes? These workouts are real. If you don't believe it then you probably aren't doing them correctly. Remember that there is no such thing as an easy workout. Every workout has a purpose. You may do the workout easy but your sense of "easy" is probably reflected in your poor performance. I'm willing to bet that there is even a correlation between perception and performance. A 100 mtr sprint could be very easy but I wonder if your effort is equivalent to Michal Johnson's (I think that's his name, the fast guy with the thick gold chain). Fran could also be very easy if you took all day. If it's too easy then you're not working hard enough. And if you got the fastest time then you just don't have enough competition. Knock yourself off your pedestal and start working harder. If you're at the top you're an easy target. The workouts don't service us. They aren't conveyor belts that allow us to enjoy the process from the supine position. WE invest in the workouts and our investment is proportional to the return we get in the end. If you find yourself bankrupt or out of oomph then you probably need to contribute more. This is the one thing that is not a trillion dollar crap sandwich. This is the real stimulus package!