The Oracle of Apollo Snippets from the life of Apollo Lee

CrossFit Day 80

Today’s workout was the return of “Filthy Fifty”, which we got two months ago. Last time, I did the whole thing in just over an hour. Today’s goal was an hour flat. Let’s take another look at the assignment.

For time:

1. 50 box jumps (I used bleachers at the park)
2. 50 jumping pullups
3. 50 kettlebell swings (35 pound)
4. Walking lunge, 50 steps
5. 50 knees to elbows
6. 50 push presses (2 20 pound dumbbells)
7. 50 back extensions, standing (20 pound dumbbell)
8. 50 thrusters (2 20 pound dumbbells)
9. 100 rope jumps
10. 50 squat thrusts (because I didn’t have enough juice at the end for full burpees)

I did the first five exercises at the park, stopped the timers, and headed home to my warm house to do the remaining ones. The pullups, knees to elbows, thrusters, and squat thrusts all took over five minutes each. I am certainly going to have a difficult time moving my arms too much in a couple of days. Sore is good, though, right? I went balls out on this one, trying to minimize my resting as much as possible.

Rounds

1. 02:32.99 (02:32.99) – box jumps
2. 06:13.80 (08:46.79) – jump pullups
3. 02:48.31 (11:35.10) – kettlebell swings
4. 02:25.48 (14:00.58) – walking lunges
5. 07:50.75 (21:51.33) – knees to elbows
6. 03:51.91 (25:43.24) – push presses
7. 03:07.81 (28:51.05) – back extensions
8. 05:42.10 (34:33.15) – thrusters
9. 02:59.23 (37:32.38) – rope jumps
10. 09:19.83 (46:52.21) – squat thrusts

Total time: 46:52.21
Fast: 02:25.48 (lunges); Slow: 09:19.83 (squat thrusts); Avg: 04:41.22

I beat my hour goal by 13 minutes and broke my previous time by almost 20. Here comes the sore. Every day sore is a day stronger, though. Can I get it next time in 40 minutes?

My results: 47:12, 9:56 zone (hard), HR: 166 avg, 183 max; 664 cal

[…] Cycling Statistics « CrossFit Day 80 […]

[…] Today’s workout was my first workout in a week. Last Thursday, I was really sore from Filthy Fifty. Over the long weekend, there was a rainstorm and a whole bunch of Apollo making excuses. But, today, I decided to get busy with it again and stop being a little pansy. Today’s work was four rounds of the 400 meter run, followed by a 2 minute rest period after each. My route’s about 425 meters per leg. I’ve done this workout once before. […]

[…] workout was “Filthy Fifty.” We get this one every couple of months (previously: Jan 15, Nov 18). Filthy fifty consists of 50 reps per set of 10 […]