I was a little tired this morning, you know, because of Barbell Club and all. As this was just Jen’s second day coaching at CrossFit Surmount, I attended the 11:45 session that she led. Once again, ’twas a not-so-well-attended session. Folks, you need to attend a session that Jen leads! She’s a great coach!
I last completed the workout June 1st of this year in a time of 18:32. My goal today was to achieve a new PR, and I knew I’d have to work my ass off in order to do so. Read on…
Filthy Fifty (Time)
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps walking lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Double unders
I missed one box jump in that I didn’t fully extend hips before jumping off of the box. I did work at a rather quick pace, and finished 50 reps in about 90 seconds. Jumping pull-ups are always the easiest part of the workout, and today was no exception. Fifty unbroken and fast reps. I continued working at a fast and steady pace, completing KB swings and lunges in unbroken reps. Push presses, even at a mere 45#, became somewhat exhausting, and I rested briefly after completing 30 reps. But I only rested once. Fifty unbroken back extensions.
And then the dreaded and exhausting wall ball shots. I completed first set in ten reps, but remaining sets five at a time. Five. At. A. Time. Dammit.
I began burpees and completed two sets of five reps. Huh? I glanced at the clock, and I knew that I’d have to complete remaining 40 reps unbroken if I wanted to achieve a PR. And that’s what I did. I can usually complete double unders unbroken, but today I merely wanted to, well, complete double unders. It took me three sets to complete all 50 reps, and I called “Fifty” instead of “Time” when I was done. 18:11, a PR but just 21 seconds, but a PR nonetheless.