200-06-24 Dirty Thirty

WOD:
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 1.0P/.75P (25# Dumbell)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/30
50 Good Mornings 45/30
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Scaling:
Did 30 reps of every exercise instead of 50. Box jumps were about 12" (1 45#, 2 25# and 1 15#) K-t-E were more Knees to chest and used the 10# wall ball.

33:22

2:55.87; 2:30.92; 1:51.28; 2:22.23; 5:57.86; 1:59.13; 2:02.94; 5:48.51; 3:35.56; 4:18.59

I apparently scaled this way more than necessary. I expected to be lagging way behind even at 30 reps to everyone else's 50. Instead I was consistently one of the first 2 or 3 people to any given exercise.

This is a 13 minute PR over the last time I did the dirty 30 in July of 2008, and I remember it as being very hard. And this time it never really felt THAT hard - particularly not for the first four exercises or so. I should have done the full volume.

Strength and Filthy 50 Gone Bad

My ass was SORE this morning, from yesterday's deadlifts. And my calves from POSE practice. And my abs from Friday's little ab-blaster warmup. I was not in terribly great shape. But we hauled ourselves down anyway, because it's Sunday and that's what we do on Sundays.

Workout 1: Strength Cycle - Week 4, part 2

Deadlift x 5: 225- 245 - 270 (PR)
Deadlift x 21: 200 (unbroken)
Press x 5: 65- 75- 95
Press x 21: 65 (20-1)

Whoa, Nelly, those deadlifts were not fun. I'm glad that the deadlift is no longer a back exercise, but rather a butt one - this is as it should be. But my butt was not in the mood to be lifting any more heavy shit. I took a thirty-minute long, comprehensive warmup (2k on rower, squats, hip openers, pushups, situps, etc), and warmed up in 50# increments all the way up to 225. Tedious. The 270 was not as bad as I feared it would be, but according to Rebecca my lower back popped up on a couple reps, so I've got to work on keeping it tight and firing from the legs.

The presses went better - the 95 weren't actually that bad, but I think I'm going to go up to 97 next week - five pounds is just too big now. I was PISSED to fail on the last rep of the superset, after so many weeks of trying to get 21 at 65. Next week!

Next Week: DL 275/205, SP 97/65

Workout 2: Filthy Fifty Gone Bad

As wrecked as I was feeling, I expected to completely fail this one. Turned out to be not THAT bad, which I guess means I wasn't working hard enough. I basically went for five reps on each exercise, at the end of which I'd have an idea of a goal to reach by the 90 second mark. I'd get to the goal, and then try to crank out a couple more. I didn't get the 300 I hoped for, but 270 isn't too shabby - Matthew got 274, and doing as well as him is nice.

AMRAP* in 90 seconds: Box Jump 24"/20"
AMRAP* in 90 seconds: Jumping C2B Pull-Up
AMRAP* in 90 seconds: Kettlebell Swing 1.0P
AMRAP* in 90 seconds: Walking Lunge Steps
AMRAP* in 90 seconds: KTE (Knees-To-Elbows)
AMRAP* in 90 seconds: 45# Good Mornings
AMRAP* in 90 seconds: Push-Press 45#
AMRAP* in 90 seconds: Wall-Ball 20#/14# 10" Target
AMRAP* in 90 seconds: Burpees
AMRAP* in 90 seconds: Double-Unders

In this workout you move immediately from station to station for good score upon a call of "rotate" from the coach. There is no rest between movements. You may start at any station.

270RX

I started at Wall-ball, figuring to get the hardest stuff over with first. This worked pretty well.

WB: 32
Burp: 15
DU: 32
Box: 17
JPU: 26
KB: 38
Lunge: 27
KTE: 15
GM: 24
PP: 44

Filthy Fifty

I was nervous about this one - my shoulder and ankle are both feeling much better, but they're still not 100%, and this is a shitload of volume, many of the movements are somewhat iffy. But it all came out OK.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (superman)
50 Wall ball shots, 20 pound ball (45# thruster)
50 Burpees
50 Double unders

40:14 - subbed tuck jumps

This is a whopping 16 minutes faster than last time (!!), and I suspect that's nearly entirely due to better burpees. In fact, some things were a little slower than they could have been, because I was protecting my injuries (specifically box/tuck jumps and KTEs). As for how the injured joints fared - well, there was some protest, particularly from jumping around on my ankle, but it was manageable.

Here are the splits, which I find very interesting:

Box jumps: 2:15
Jumping PU's: 2:06
KB Swing: 2:29
Walking Lunge: 1:43
KTEs: 8:37
Push-press: 3:05
Superman: 2:37
Thruster: 6:22
Burpees: 7:22 (!!!!)
Tuck Jumps: 3:38

Last time, I remember the burpees alone taking me over 20 minutes, done in excruciating sets of 5. Tonight's were sets of 10, and yes, they sucked, but by now burpees are like old, really shitty friends, and not sworn enemies. The KTEs were very hard, as were the thrusters. Max insists they're the same as wall-ball, but I disagree. It's true that because of my height I do not have to throw the ball as far, but I also have a physiological theory that wall-ball includes a brief moment when the muscles are not bearing ANY weight, and in this moment fresh, oxygenated blood can wash through the muscles. This is also why I still find kipping ring pullups to be easier than kipping bar pullups - there is a moment of letting go that refreshes the muscles.

Tonight felt good. I felt like I was pushing at the right rate to be very hard, but not so much to flame out or feel like puking. Consistent. I don't know the times of the second group, but I came in third in the first group behind James and Matthew, and I'm very pleased with that placement.

Filthy 50 -> Funky 40

Warmup: Mobility Exercises, run 160m

WOD:

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

Results:
50:30

Splits:
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

Comments:
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.

Filthy Fifty

Ow.

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

56:19, nearly RX (subbed tuck jumps for double unders)

Wow... this was a burner. I can't recall another workout where I've consistently felt so close to puking for so long - I was just redlined for just about everything from the KTE's on.

I'm really bummed because I set my splits on my watch, but must have hit the reset button in my backpack so I lost them. I can kind of recall my sets, though, so I'll try and outline them...

Box Jump: used the green girder. 50 unbroken. fast.
Jumping pullups: two sets of 10, then fives, then fours... fairly fast.
KB swings: two sets of 25. fairly fast.
Lunges: unbroken. fast.
KTE's: something like 10, 10, 8, 7, 5... fives from then on. These were hard. not fast.
Push press: 20, 15, 15. fairly fast.
Back Extensions: 25, 15, 10. fairly fast.
Wall-ball: five of 10 with long rests. not fast.
Burpees: 10 of 5 with LONG, LONG rests - this took over 20 minutes alone
Tuck Jumps: 10, 10, 10, 20. fairly fast.

I'm glad we're doing the Burpee Challenge...it's my hope that next time this rolls around, my work there will pay dividends in a faster time. These burpees were SO much harder than regular ones, though, just from being so gassed.