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February 28, 2013

CrossFit Cape Cod Workout Of The Day
‘Inverted Filthy 50’
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box
I know it’s ridiculous to do these 3 Horrifying Chipper WODS in 4 Days. I am not mad at anyone. You have to admit this is so much fun! Next week is the CrossFit Games Open. In all likelihood we will do the open WODs on Thursdays. If you are really trying to go to the regionals then Sunday will be your time to try a second time. For the rest of us having a fun time doing our best 1 time should be enough. The open lasts for 5 weeks. If you haven’t signed up I would highly encourage you to. 
As we head toward daylight savings in March, and warm weather this spring. There are dozens of events to participate in with the C3 community. I will be posting various races and events as they come together and I encourage all of you to let us know about the events and races you are doing in the comments. Lets look forward to a great season!

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  1. Annmarie Reply

    I think it’s Mark’s arch-villian nemesis coming up with all these brutal WODs lol

  2. Amy Sch Reply

    Mark, when was the last time this was programed? I gotta find my time in my books…

  3. mason Reply

    I believe it was January 12th.

  4. Mark Lee Reply

    Technically we have never done this because the order is completely reversed. But it is going to be useful and interesting to see how the two versions compare. I am a nerd.

  5. Ivy Reply

    Im not sure how long this took me. I did 150 singles instead of double-unders, My hips were bugging me today so I ended up doing step ups instead of box jumps.

  6. Amy Kbaum Reply

    Awesome job 6 AM group!

  7. Anonymous Reply

    Kurt M
    24:48 as prescribed! Compared to standard Filthy Fifty done late Sept 27:54 with singles! Kudos to Mark for some awesome programming! Equally tough but nice to hit those hard exercises early in the WOD and hang on until the finish!

  8. Anonymous Reply

    I love it…I wish I could come today…John Michaels. I think we should do more of these

  9. Amy Sch Reply

    This was great! 31:46. I mostly Rx’d it which I have never done. I cannot say my K2E’s all touched though. It was 2:17 off the 1/12/13 Filthy Fifty.
    Thanks for the Tshirts! They are great!
    Great 9:30 crew! Lots of C3’rs hanging tough until the end! Way to go!

  10. Jack Reply

    Nice to get back to the box after missing the last 4 days. 39:12 and almost RX, did 150 singles instead of DU’s. Feeling great!!! Awesome 9:30 group as usual, with great support.

  11. WhiteLionBakingCo Miles Reply

    33:16 rx except K/E.

  12. Anonymous Reply

    Change in plans I am coming to the 5:30
    John Michaels ….Could not miss this.

  13. Erin Meagher Reply

    28 something? Almost Rx had to do step ups instead I jumps because of my stupid freakin ankle!!! Sorry. It’s super annoying:)

  14. Ivy Reply

    Erin you flew through that workout like it was nothing!

    In two weeks if I can’t jump the biggest box… the 6am class gets to choose how many burpees I have to do.

  15. Anonymous Reply

    38:51–not quite rx. Did as many double unders as I could in 2 minutes, but lost count. Knees definitely didn’t touch my elbows! Everything else was as prescribed. Thank you Mason for pushing me at the end!

  16. Anonymous Reply

    Sorry Mason, that wasn’t your secret admirer who just posted. It was just me. -Kelly

  17. Jennifer Grace Reply

    42:10….not an impressive time but it is exactly ten minutes shorter than in January, plus I scaled far less than last time (only did 25 knees to elbows in Jan) Long story short I’m happy with my less slow time 🙂 thanks for helping me get through that Mason!!

  18. Anonymous Reply

    Chris J

    25:05 mostly su’s some doubles. I’ve taken two showers already and I still feel filthy, it won’t wash off!

  19. Mark Lee Reply

    Hit a wall!!! 26 something. 4 minutes slower than my not inverted filthy 50.
    Funny stuff Judkins!

  20. mason Reply

    85# deadlifts for push press
    24″ box
    1 pood kb
    I wasn’t happy with my time. Felt sluggish, definitely did not eat enough at lunch, oh yeah didn’t eat lunch. Note to self: EAT, EAT, EAT
    Great job everyone today and this week. As hard as it was everyone survived- true crossfitters.

  21. Anonymous Reply

    Definitely loved this WOD. 27 something. Had to do singles and TRIED the double unders. Not so great but overall good workout!

  22. Nettie Reply

    33:11 – subbed situps for k-e. When the Filthy Fifty comes up, it always makes me think of the morning when Greg was the only one at the early class and looked over to see Sarah yawning while sipping her coffee! He still laughs about that 🙂

  23. Anonymous Reply

    30:58did pretty good finished it all knees to elbows pretty good then ended up knees to stomach, lost steam, box jumps at the end was tough, had to drop down to lower box for the last 10. Legs felt like jello,overall felt good and did all those tough wods this week Christine m

  24. sarah lee Reply

    Haha Nettie! I still think its harder to watch/ coach/ cheer for someone doing the filthy fifty ALONE then just doing it.

    Tomorrow is skill day. The blog will be up in the morning.


  25. Anonymous Reply

    21:07 felt good beside the back extension and wall balls.
    Mark are we maxing on clean soon?

  26. Jack Reply

    Mark, I see the blog got spammed, gonna have to tighten up the posting requirements. Used to run a blog and it was a real pain to stay ahead of the spam.

  27. Anonymous Reply

    RX inverted filthy-fifty: 22:44

    Mark — agree with Jack. May have to start requiring registration (Google login? Specific Crossfit Cape Cod login?) to avoid spam. Although I do have a horrible medical story for you involving a guy who slipped two Viagras into his brother’s beer…

    — Adam

  28. Anonymous Reply

    Forgot to add – Mark, awesome job with WOD structuring! This has been a killer week (those sled pulls are still giving me nightmares) but solid workouts.

    — Adam

  29. Sarah Sprague Reply

    Fun skills wod today. Thanks Sarah for the double unders mini clinic. Think that was great help. Tom did some pretty impressive strict hspu’s! Nice break from the tough wods as well. Although they are great fun-when its over 🙂

  30. Elizabeth Miles Reply

    Jack, I won’t be in today with your order. I’ll try to get it there this weekend, or monday. I’ll let you know here when I drop it off.

  31. Anonymous Reply

    Damn- that Viagra & Cialis spam was hacked from my email account. Great, now everyone knows…


  32. Jack Reply

    Got it Liz, let me know and I can leave the money at CF, just in case I’m not there when you come by.

  33. Michael Reply

    Have we stopped the posting of the wod due to spamming???

  34. Shanna Reply

    Fun skill work ! Thanks amy Kb helping me get those kipping handstand push-ups !!

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