Big day at Delta training as we prepare to complete our Systems Evaluation. Yes, as "evaluation" implies this is a comprehensive test on the systems of the Boeing 767. The learning never stops.
On the Crossfit front I enjoyed some hoops with my buddies Darrick and Peter in Atlanta last night (pictured.) We also completed the Crossfit WOD for Monday - Linda - in about 23 minutes. I used deadlifts at 275 lbs, 135lb power cleans, and 185 bench for 10 sets of descending reps 10x9x8x7x6x5x4x3x2x1.
Today is the mother of all Crossfit workouts - - The Filthy Fifty! I haven't completed one of these since Balad and to have it be the DAY AFTER I did 55 X 275lb deadlifts is CRUEL and UNUSUAL!
Here it is:
Tuesday 080304 Filthy Fifty Video
Tuesday 080304 Filthy Fifty Video #2
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
Should be back in Colorado for a couple of days following the test this morning and will definitely require some YOGA following these 2 killer Crossfit workouts.
Namaste.
6 comments:
Hi Jim - Just completed the FILTHY Fifty, or shall I say FILTHY 35, in 33:20. I did 18" box jump, 20lb dumbbell swings, 30lb push press, 10lb wall balls and 50 singles. I did aquire a nice injury towards the end of the box jump - 1" gash in the shin...OUCH! Next time I will try the WOD as RX'd.
Wow Sandra - you have come a long way - thats AWESOME! Robbie got a similar gash in Balad the last week.
The gash in my shin is not as bad as his.
May require photographic evidence!
Pics are in your mailbox
My filthy fifty time 24:30 - full minute off my record in Balad.
Post a Comment