410 W Geer St, Durham, NC 27701 (919) 907-1233

Down And Dirty

NEW BOOTCAMPS COMING JANUARY 10th! 

Need Holiday Gift?  Check out our Stores at Zazzle and Cafe Press!

WOD for Thursday 121610 — – Click Here For Today’s Schedule 
“Filthy Fifty”

For time:
50 Box Jump (24/20)
50 Jumping Pullups
50 Kettlebell Swings (35/25)
50 Walking Lunge Steps
50 Knees to Elbows
50 Push Press (45/35)

50 Back extensions
50 Wall Ball (20/12)
50 Burpees
50 Double Unders

Post Time to Comments
This is a CrossFit Benchmark WOD.     

ENDURANCE WOD tonight at 6pm!
Run
6 Rounds
Run 800m holding fastest possible pace 
Rest 90 seconds

or

Row
6 Rounds 
1000m holding fastest possible pace without slowing 
Rest 90 seconds

Upcoming BootcampsStarting January 10th — SAVE 10% before 12/31
CrossFit Bootcamp – (M/W/F @6:15am)

CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp- (M/W/F @6:00pm)
Weight Loss Bootcamp- (M/W/F @7:00pm)

Upcoming Events
CrossFit Rowing Foundations Certification - Saturday, January 15
Intra-Gym Challenge - January 2011
Durham Indoor Rowing Trials — Sat, February 26th

34 Comments
  1. jason b Reply
    Oh no you didn't.
  2. Jonathan Johnson Reply
    @Doug. "A Filthy Rumor" touche
  3. Doug Reply
    I was hoping that was going to be more obvious... 28:13 RX. Beat Paul out of the Wall balls, still ahead coming out of the burpees, then he beat me by nearly a minute in the end. Stooooopid double unders. 8:30 kicked ass and took names per usual, just felt that since Ashley wasn't there for the WOD, like she said she would be, I'd talk up the class.
  4. Ashley D Reply
    Is anyone going to 11:30? If not I may show up, but only to work on some other stuff and then come back this evening for the dirty.
  5. Jack Reply
    I'll be there at 11:30.
  6. Ashley D Reply
    Doug, I was going to be there, but forgot I had car stuff to take care of this morning. Then I woke up and saw the streets and went back to bed instead of taking car of said car stuff. I didn't even think about the time and how I could gave made it to class. Next Thurs for sure!
  7. Ashley D Reply
    Gave = have. Dang you, auto correct!
  8. Paul Reply
    27:17 rx. Thank god I can make up time on double unders. The burpees took over six minutes. This WOD is miserable.
  9. Nearly Naked Paul Reply
    I will be there @ 11:30.
  10. Ashley D Reply
    Okay, cool. I'll be there too!
  11. Brad Reply
    34:12ish I've got to learn how to do DUs. I started out trying them but was so slow I would have spent 10 mins on them and at that pace it wasn't much work. I was at around 20 mins starting the wall balls, which for the first time were worse on the shoulders than legs. I could only manage to string together 5 at a time on the burpees.
  12. Ashley D Reply
    22:43 RX Hit a screeching halt on K2E. Also did horribly on the DUs. Probably spent 45 sec just on my last 5. I forgot my rope and sucked it up with the one from the gym... That's my story and I'm sticking to it. Did 16 HSPUs after. The last 4 were negatives. My shoulders were a little tired.
  13. Britt Reply
    I'm going to have to makeup every WOD this week :/ Hurt my achilles/calf (or both) so I have a sort of swagger going on this week. I can't walk, but any ideas for a good metcon that I could still do? Anyone? :)
  14. I like roast beast Paul Reply
    23:32 Rx. Because of Ashely & Jack, I had to do wall ball instead of back ext. after push press. I love Ashley. Jack? Not so much so.
  15. Brad Reply
    I have to say I'm greatly humbled by the times posted by Ashley and Paul.
  16. Mike K Reply
    That was awful. Neck and neck with Jack until push press...he went unbroken, I did not. 24:05 RX 11:30 brought their A-game. Lunch afterwards was fun, except now I might get sick...damn you Jonathan and your misplaced water....
  17. Jack Reply
    21:16. I just wanted to beat Paul to the GHD. Mission accomplished.
  18. Ashley D Reply
    Jack, awesome time! (He went fast.)
  19. Dave Rubin Reply
    Hey Gang sorry for the late notice, but there will be no official endurance WOD tonight at 6pm. Notice I said "official"...basically there won't be a coach for it. Anyone is free to come and do endurance WOD on the rowers....I suppose you could do the running outside too if you feel like it :)
  20. Paul Reply
    Very impressive times everyone. I got off work early and I'm thinking about coming for endurance WOD anyway. Anyone else in?
  21. Dave P Reply
    Around 43:00 or 44:00. This was my 4th time doing this WOD and I have never been below 42 mins. I thought I had the right pace going until I hit the burpees. Thanks to everyone who helped spur me on to finish them. All of you who finish this WOD in around half the time it takes me are amazing. :)
  22. shayne Reply
    @Paul yup, i'll be there and doug probably will be, too.
  23. jonathan d Reply
    still no wod because i'm sick. i did 5 HSPUs at the gym and am contemplating the other 11 here at work. i guess that's one way to keep this junk from running out of my nose.
  24. Mats Reply
    16 HSPUs against the wall, head to floor.
  25. cke Reply
    Britt, I have a few workout/wod ideas for you....any coaches want to chime in? On the wod hand. I like power stuff and was a taken a bit a back by my struggle with c&j wod yesterday. and sucks. Friendly side note - I'll be posting my stuff more often in the coming months. '11 goals are is set. and I plan to consider this, part of a venue, for getting it done. Bare with kids.
  26. Kristen Reply
    Hi everyone, I bought a pair of Inov8 230s, size M9.5, W11 (new color - black + aqua) that are too big. I'm planning on returning them to zappos.com unless anyone is interested... they ship back for free, but I know they are hard to come by so thought I would check with you all first. They are $113 with tax. Those burpees were heinous, but yay double unders! I think it must be the fancy new Buddy Lee jumprope and Inov8s :)
  27. Phil "Yoke" Bost Reply
    38:24 Rx. About 10 minutes slower than my previous time where I used 12# ball instead of 20. Excuses abound. Felt light headed, dizzy, and nauseated most of the time.
  28. Ashley D Reply
    Nice work everyone on Filthy 50! This is really one of my favorites... this and Six Shooter. I vote for that next, but after New Years b/c I wanna be here for it! Dave P, you worked hard and that's what matters around here. Proud of you for pushing through! Great job on the HUGE PR, Phil! It was "fun" rowing tonight w/the unofficial endurance WOD gang. I hate rowing, but you guys made it much more bearable. :)
  29. Ashley D Reply
    Phil, I'm so sorry... I read that wrong the first time. :S How has your rest been since the CFC? Did you give yourself any time away from the gym? You still might not be recovered from the competition. It took me two full weeks to recover from Sectionals and about 6 weeks to completely recover from Regionals.
  30. jonathan d Reply
    don't worry phil...the other day when i had a 2 minute slower time on my fran she spit in my face.
  31. Phil "Yoke" Bost Reply
    No worries. Technically, it's still a PR and one that should be simple to smash once I'm properly recovered. I only took a few days off, but I think today's performance had more to do with recurring dizziness than anything else.
  32. Ashley D Reply
    I know I felt pretty beat up last year after the CFC. I really belileve that the more you do these type of competitions the quicker you tend to bounce back from them. (Not including my 6 week recovery this past summer.) I think your body learns it's going to be okay, and you didn't actually do as much harm to it as it thinks you did. Dizziness definitely plays a role! Hope you get to feeling better!
  33. lindsay hilll Reply
    Rough day. Filthy fifty is on my least ffavorite with badger airforce wod and CFC wod #1. I have days 13-16 of hspus to make up.... today I just did 16 couldn't manage anymore..
  34. Channa Reply
    I did this WOD at the Y. Hard to coordinate all the equipment and space. It took me about 35 minutes. I blame my exceptionally slow time on the meatheads that were hogging the pullup bar area. JK - they are very nice meatheads. They were advising me to take at least 15 seconds break between my sets. Hahaha. Confession - I used an 8lb ball for the wall balls. Sorry, Dave. You weren't there to give me a dirty look. Miss y'all.

Leave a Reply

*

* Copy This Password *

* Type Or Paste Password Here *

14,483 Spam Comments Blocked so far by Spam Free Wordpress

captcha *