Thursday, October 16, 2008 by Rebecca

Filthy 50 -> Funky 40

Warmup: Mobility Exercises, run 160m

Filthy Fifty (Funky 40)
For time:
50 Box jump, 24 inch box *step-up to 24"
50 Jumping pull-ups
50 Dumbell or Plate Swings, 35 pounds *25# plate
Walking Lunge, 50 steps
50 Knees to elbows *knees to chest
50 Push press, 45 pounds
50 Supermans
50 Thrusters, 45 pounds *25# plate
50 Burpees
50 Double unders *tuck jumps


5:49 - Box step-ups & jumping pullups
3:43 - Plate Swings
3:14 - Walking Lunges
4:43 - Knees to chest
10:46 - Push Press
1:59 - Supermen
8:22 - Thrusters
8:12 - Burpees
3:42 - Tuck Jumps

As Daniel points out, I did 30% more work in 10% more time, so I guess I did better than last time, but looking at my splits ... most of the "improvement" appears to have come from doing a 1-for-1 replacement of my step ups to a 24" box instead of a 3-for-1 replacement of doing step-ups to a 10" box.

My Back extensions and Knees-to-chest were better - but they might be just because i didn't have to go down a flight of stairs to do them.

The push-presses were much longer - a little more than twice! - but they were 15# heavier this time, so I don't feel bad about that.

The thrusters ... I dunno the weight was about the same - but I am inclined to believe that doing them with a plate is somehwat harder than doing them with a comparably weighted bar. Maybe that's just wishful thinking.

I'm relatively happy with the burpees - it only took me 14 more seconds to do 10 more burpees. Unfortunately, the pushup movement really started to hurt the tweaked spot in my back, so I had to start using my knees around rep 15 or 20.

Meh. I had hoped for better improvement.

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