WOD Type: Filthy Fifty

Complete for time of:

• 50 Box Jumps @ 24″
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings @ 1 Pood
• 50 Step Walking Lunges
• 50 Knees to Elbows
• 50 Push Press @ 45#
• 50 Back Extensions
• 50 Wall Balls @ 20# to 10 foot target
• 50 Burpees
• 50 Double-Unders

WOD Warm-Up:

30 minute standard warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.

WOD Particulars:

Today’s WOD came from the Crossfit Website. I completedit, but not without quitting for approximate 30 seconds. After I finished the workout, I had to lay down on the floor to recover a bit! So, yes, I actually had to quit on this one, grab a trash bag because pukie was about to pay a visit…

Anyway, I sat down for about 30 seconds cussing out the workout and calling myself a quitter. Soon after I said to myself that I am a loser, I got up, hit the stopwatch and went back at it. The first section of the workout lasted 34:55 and the was at Burpee #5. That meant I needed to do 45 more Burpees and then move on to the double unders. I actually took me another 15:45 to finish the workout. Talk about wiped out, holy shit! Total Time: 50:18

Teachable Moment:

1 Pound Of Fat  = 3,500 Calories

There are 3,500 calories in one pound of fat. Thus, if you cut back or work off via WOD(s) just 3,500 calories, you will lose an entire pound of fat. While it is possible to cut back on your calorie intake and increase your exercise regimen in order to lose pounds quickly, it is important to note that doctors recommend that you lose no more than 2 pounds of weight per week in order to ensure that your body properly adjusts to the weight loss.