Filthy Fifty / Tie a Better Knot
For time:
50 Box jump 24 inch box
50 Jumping pull-ups M&F
50 Kettlebell swings 25/35
Walking Lunge 50 steps
50 Knees to elbows
50 OH DB press 15/20 ea.
50 Back extensions
50 Wall ball shots 10/14
50 Burpees
50 Double unders
Post time to comments.
Special thanks to Crossfit.com
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If you have ever been frustrated by having to constantly stop and re-tie your shoes during a workout, you may want to consider a new knot. Many of us have been tying the same knots in our shoes since we first learned to tie them in or around kindergarten. The thing to know is: you were probably taught that method of tying your shoes due to the simplicity of the teaching, rather than the effectiveness of the knot.
The following method may be a better way:
/p>
What a great way to start the week.
20:08.
Posted by: Clark | 09/21/2009 at 06:36 AM
trained w/Neil - a different version of filthy fifty - back extensions, jump rope, jumping pull ups, tricep pulls, kb swings, lunges, kb high sumo, step ups, bicep curls - thanks, Neil.
Posted by: Suzanne Martin | 09/21/2009 at 07:12 AM
Is sick of sick kids! I'm trying to do workouts from home. Still taking supps.
Posted by: Jenn | 09/21/2009 at 07:56 AM
That was nice. The cool temp outside was appreciated for a cool-down while doing walking lunges. A good way to say to a new week.... "bring it". See you tomorrow!
Posted by: Frank hewitt | 09/21/2009 at 08:22 AM
It's just hard to get going on some Monday's! Back extentions on the machine, and I left the leg lifts for last, not the best idea (for me). 20:59.
Posted by: Ryan N | 09/21/2009 at 09:45 AM
Thank you for wiping the floor with my azz this morning Liz! It was great!
Posted by: Becky Eriksson | 09/21/2009 at 09:49 AM
28:20 That was as hard as it looked.
Posted by: Tara Walton | 09/21/2009 at 09:58 AM
time- 22:36
Posted by: Jill Toone | 09/21/2009 at 10:17 AM
24:41 That kicked my butt today!
Posted by: Celesta | 09/21/2009 at 10:30 AM
Burpees and double unders on a Monday morning. The day can only get better. Bringing up the rear at 32:30.
Posted by: Judy B | 09/21/2009 at 11:00 AM
24:15- Substituted a mile run in for the wall balls and box jumps- Thanks Neil and Lizz
Posted by: Courtney Fuller | 09/21/2009 at 11:18 AM
24:14 - I left the wall balls for last and that was a huge mistake!
Posted by: Julie Gates | 09/21/2009 at 11:44 AM
So I just looked at my post and not sure how or why, I must have been dreaming, but my real time was 24:08 not 20:08
Posted by: Clark | 09/21/2009 at 12:45 PM
27:07 So this was my first morning workout, I usually go in the evenings, and I CAN'T BELIEVE what a difference it made! My body is used to being at a desk at 8:45 AM! It seriously destroyed me, but also made me really curious and excited to see what kind of new levels I could elevate my fitness to if I start incorporating some mornings where I can. Thanks for the eye-opener Neil!
Posted by: Sunny Simkins | 09/21/2009 at 01:40 PM
22:04 rx
I hate Monday workouts after I have been cheating on my diet all weekend.
Does anyone else feel hung-over after a weekend like that. I know most of you won't know what I am talking about when I say hung-over so let me describe: weak, sluggish, headache, moody, crabby, achy, unmotivated, weak, tire, bad attitude, weak and mostly just weak.
I know it is cause of all that sugar I eat on Sunday's. My body isn't used to it after a week of being "good."
Seems easier just to go crazy and eat all the sugar I ever want. Seems like when I used to do this daily, I wasn't as affected. Then again, I have to ask myself, was I truly not affected or was I just numb because I was ALWAYS feeling weak and hung over on sugar?
Posted by: FitZoner | 09/21/2009 at 03:15 PM
23:03 Love "filthy Fifty"! Came home and did 1/4 mile hill sprints 4 times for a little bonus....feelin' good!
Neil, thanks for the shoelace tying lesson, that wouldn't be directed to me would it? How many times did you have to stop the timer the other day so I could tie my shoes? haha
Still struggling with the Diet Pepsi issue, but I am trying....well except for the little slip up this afternoon :)
Posted by: Julie | 09/21/2009 at 04:34 PM
This one would be fun without burbees and double unders 24:04
Posted by: Dave F | 09/21/2009 at 04:53 PM
24:03 - thought I was doing better than this - oh well next time
Posted by: craig c | 09/21/2009 at 05:33 PM
filthy 50. 24:20
Posted by: nikki pituckul | 09/21/2009 at 06:04 PM
loved today
19:58~
Posted by: ashley | 09/21/2009 at 07:27 PM
Thank you neil!
Posted by: ashley | 09/21/2009 at 07:28 PM
32:29 Thanks Megan! I needed a new strategy because the one I used tonight wasn't working! I hope we do this one again!
Posted by: Steve Lamb | 09/21/2009 at 08:00 PM
Felt strong today, good workout on the lungs, 26:15RX
Posted by: Marcus Walton | 09/21/2009 at 08:04 PM
22:17
I will be a day late all this week because of school yesterday. I'm ok that i'll be a day late but I hate skipping a day... even though I really did work out a ton yesterday- mowing my ginormous lawn and teaching dance for 3 hours... still, it's no fitzone workout.
I took a week off after Miss Murray to kind of chill... now it's time to start getting ready for miss utah!
Posted by: Stacey Marie :D | 09/22/2009 at 09:13 AM
37 minutes. I did this last night and this morning I feel great. Last night however, my legs were wobbly and I wasn't walking straight.
Posted by: Peggy in Seattle | 09/22/2009 at 10:00 AM