Day 107: Benchmark WOD: Filthy Fifty + A Row; Endurance Month

Image source:  Crossfit Cedar Park

Monday; December 16th, 2013 - the wall @ ROCK JUNGLE CROSSFIT

Warm-Up:

3 Rounds of:

-  5  PULL-UPS
-  10 MUSCLE SNATCH with bar (Men 45 lb / Women 35 lb)
-  25 meter OVERHEAD WALKING LUNGE with Plate (Men 25 lb / Women 15 lb)


SKILL:

EMOM x 6 MINUTES

ODD - HOLLOW ROCK - 20 seconds

EVEN - 3 POINT PLANK - 20 seconds


Benchmark WOD:  'FILTHY FIFTY + A ROW'

-  300 meter ROW
-  30 Box Jumps (men 24"/ women 20")-  30 Jumping Pull Ups
-  30 Kettlebell Swings (35 lb for both men and women)
-  30 Walking Lunge
-  30 K2E (Knee to Elbow)
-  30 Push Press (men 45 lb / women 35 lb)
-  30 Back Extension (Due to lack of equipment, we did Morning Salutation with the bar)
-  30 Wall Balls (men 20 lb / women 14 lb)
-  30 Burpees
-  30 Double Unders  or  90 Skips

*  Change the 30 to 50 if you had done Filthy Fifty before.  There were only 3 of us from our class
    who had done it before.  Mike, Leanne and I were the only ones. Thus the time was longer for
    some (namely me) if you look at the WOD results.

Today Coach:  Jodaye


My Thoughts:

Warm-Up; here is the warm-up we will be using for the rest of the week.  One of the new items that we did was holding a plate, with lock arms above your head while doing walking lunges.   I really had stay focus on keeping the arm locks as you lunge forward.  I found it easier if I took smaller strides than longer strides.

SKILL;
Every Minute on Minute; we perform two different SKILL. When the minute number is ODD; we would do a Hollow Rock and hold for 20 seconds.  When the minute number was EVEN; we would do a 3 POINT PLANK and hold for 20 seconds.  The balance of the minute; you get to rest.   Now Jodaye tried to make it fun by extending the time.  We all made it thru, so maybe she didn't extend the 20 seconds.
She would advise you if your butt was too high when you were doing the PLANK, or your HIP was too high.  Doing the Hollow Rock; I really felt it as I found that I was shaking while holding the pose.  I tried to make it more challenging by lifting both feet above the floor and arms above the shoulder.

WOD - Filthy Fifty + A Row;
Just so everyone is clear; what was written on the board was a Filthy 30.  For those who had done a Filthy Fifty; we had the option of doing that.  Hint:  I really want to say that we didn't have an option.  If  I ask which one I had to do, I know the answer from my coach would have been the 50.  So, why not challenge yourself and do the 50 instead of the 30. 
What was different was that we had to row 500 meter before and after the Filthy Fifty.  300 meters if you were doing the Filthy 30.
I Rx almost everything with the exception of doing Step ups instead of Box Jumps.   I did use 24" for the box, 20 lb wall ball, and the 35 lb kettlebell.

WOD Results; Name / Time/ Scale

To give you perspective on how much had change; I can only give you a comparison of what I had done back on July 15, 2013 (Day 57).  That was the last time I did the Filthy 50.  What makes it hard to compare is that we didn't do the Row before and afterwards.    I know it takes about 2 minutes to row 500 meters for myself.    Less than 2 minutes (1:50 the first round) and more than 2 minutes and the end (2:10); lets say 4 minutes of time to subtract.
Now, I could go and nitty picky about not having my rope around, and lost some time. But I'll just skip that.

July 15, 2013 - Filthy Fifty;  14 lb Wall Ball      41 minutes and 15 seconds
December 17, 2013 - Filthy Fifty + 2x ROWs;  20 lb Wall Ball    44 minutes 27 seconds

It took a bit more time because of the rowing.   But I did improve my Wall Ball weight from 14 lbs to 20 lbs.

So was there an overall improvement in time?  I'll let you judge that for yourself.


Misc:
No attempts at doing any handstands tonight.  Too exhausted and I had another session of Hot Yin yoga to do afterwards.  It was a good way to stretch out the body and release the toxins from the body.  I should sleep very well tonight..


Thanks for reading...       ...tackling one WOD at a TIME!!!