FILTHY FIFTY!
50 Box jumps
50 Jumping pull-ups
50 KB swings m#53 w#35
50 Walking lunges
50 knees to elbows
50 Push press #45
50 Back ext.
50 Wall balls m#20 w#14
50 Burpees
50 Double unders or (200 singles)
CF FOOTBAL
3 Rounds
3 Clean & jerk #155
5 Pull-ups
9 Push-ups
most of the guys at crossfit pulse know me, but my name is ryan, i’m a youth pastor in thomaston, ga, and like most people, out of shape.
my good friend bryan, and my brother in law jason are both trainers at cp, and have recently talked me into doing crossfit. i have just joined a gym in thomaston, and have actually got 2 of my friends and 2 of my students to join me in this challenge. the “filthy fifty” was our first day of working out, and after talking to brian and jason, they encouraged us to do a “filthy twenty.” well we had to adapt because we don’t have a few of the machines that cp has, but we managed, and i have to be honest i almost passed out (i kept having to remind myself that “you’ll pass out before you die”)! but i’m stoked about easing into cp, and excited to see the results that it is going to bring to myself. we are going to be doing what i’m calling “crossfit for the unfit” which will be a quarter to a half of the workouts posted, and hopefully every 3 weeks adding at least a quarter more of the workout to it until we are able to reach the normal workout. we’re gonna do work!