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April 19, 2010

Day 2, pt I: PIF9 meets Core CrossFit and The Filthy Fifty

Core CrossFitAfter rolling into town Friday night and staying to the end of the shows, I got to bed around Midnight (local).  I wanted to have at least a couple of hours of shut eye before I awoke at 5:45am on Saturday.  I needed to make sure that I had time to get food in my stomache before heading to the 7am WOD at Core CrossFit.  Thank God I set my boundaries and followed the plan. I woke up, ate lightly and rolled back into bed for another 30 minutes, then got up and dressed and headed outside to finish waking up sitting in the sunlight.

DSCN0142The Gym is literally two blocks from the Holiday Inn Express, so I walked over in the early morning light to find a couple of people already on the mats getting warmed up.  After a few, brief, introductions I set to getting the blood moving again.

The BoardIt turns out that it was a gym member’s 50th birthday, and to celebrate we were going to tackle “The Filthy Fifty” which is technically described as a “Chipper” but is really a “Crusher” or “Destroyer of Worlds” from a MetCon perspective. 

    "The Filthy Fifty" (30:57) 
  • 50 Box Jumps (24in box)
  • 50 Jumping Pull-ups
  • 50 Kettle Bell swings (16kg)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (45lb)
  • 50 Back Extensions
  • 50 Wall Ball shots (20lb ball)
  • 50 Burpees
  • 50 Double Unders

DSCN0141When we had reached a critical mass of athletes we got started setting up the space, and once the stations were set we broke into teams of four for the warm up, which was to cycle through the stations for ten reps each (I think that makes it the Filthy Sixty or some such).  After the warm up we all grabbed a PVC and went through a stretching sequence that I will definitely include in my own warm up sequence as it targeted some specific gaps in my armor.

The workout itself was exactly the way it looks – long and intense.  Couple that with jet lag, a late night and the fact that it was almost 80 degrees when we started the WOD at 7:30am (up here in Minnesota, we’re lucky if it’s 55 degs by noon), suffice it to say that I was definitely challenged.  My team started on KB Swings and I scaled a couple of things to get through it all.  By the time I got to the Box Jumps, I was stepping up on a 25” tire, I used a 26lb KB, a 15lb medball and since I can’t do double unders to save my life when I’m well rested, I did 150 singles.

The TimeAfter I dropped off the bar from the jumping pull-ups and called time, I grabbed my second bottle of water and went outside to dump it over my head, refill, repeat, refill, guzzle. I chatted with some of the athletes, bought a T-Shirt (WHO DOESN’T BUY A T-SHIRT?!?), talked up the show (I asked management to set aside a couple of tickets for Drew and his girlfriend, but didn’t get out front in time to see if he had picked them up, but I hope he was there and had a great time) and bid my farewells while the next group of folks trickled in for their attempt.

I saw on my phone that Clif had arrived, so I slowly made my way back to the hotel, got myself some mediocre hotel breakfast and headed up to my room for a reunion and a shower.

All this before 9am…not bad.

Thank you again to Thomas and the trainers and athletes at Core Crossfit in Phoenix, AZ for a great Saturday morning workout, I’ll hopefully be back this time next year for PIF10 and another well deserved Saturday Morning CrossFit Ass Kicking.


Posted by Chuck Charbeneau at April 19, 2010 10:51 AM