Friday, February 22, 2013
2013 February 21
Today’s WOD is for Coach Emma as it will be her last group WOD at CrossFit Integrity. She will be attending the 5:15pm class to perform the WOD with the group – come in and join the fun! We wish her all the best!
“Filthy Fifty”
For time:
50 box jump (24in/19in)
50 jumping pullups
50 kettlebell swings (53lb/35lb)
walking lunge, 50 steps
50 knees-to-elbows
50 push press (45lb/33lb)
50 hip extensions
50 wallball (20lb/14lb)
50 burpees
50 double-unders
Compare to 2/3/12
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CrossFit Integrity, Charleston, SC
34 Responses
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Sorry I can’t make it today Emma, but I have a plane to catch to Connecticut at 530 AM (hence being up at 330 AM on a school night – LOL). The Filthy 50 should be fun for all involved though! It was great meeting you and thank you again for all the help you’ve given me at CFI. You’re a great coach and hopefully our paths will cross again if I get picked up for fleet service.
Fair winds and following seas, my friend!!
38:46 (25 lbs kb, 10lb wb, 150 singles)
thanks emma and good luck!
32:25 (30lb kb, 10lb wb, 150 singles)
We’ll miss you Emma!
54:26 Rx
Empty stomach and Filthy Fifty do not mix well.
Had to leave at the 30 min. mark – got through 30 WB rx.
Emma, happy trails! Thanks for all the coaching – stick with it!
32:41 (75 singles/25 du’s)
Thanks Emma for this fun one and keeping us going! We’ll miss you!
27:22 (everything rx except sub’d 3 singles per DU)
Rueben! You missed the best part. The burpees are usually when I start convulsing.
28:50 Rx PR
Good job this morning, guys! It’s been awesome spending my Friday mornings with you! Thanks for everything, especially your patience
WOD: 35:37, knees to forearms, sub singles
Good luck Emma! We will miss you – thank you for everything!
29:00 Rx (Pr 3:28)
Not that it matters at this point, but isn’t Filthy Fifty supposed to be with 1 pood for the KB swings? Just wasn’t sure if we were scaling up on purpose or if it was an oversight.
WOD: 29:25 Rx
Safe travels Emma….We will all miss you.
Gonna miss ya Emma! See ya on the Pacific side soon. peace jen
scaling up is good for you once in a while
Brad, you may be on to something… but 35# is too light for Integrity Men!
“Filthy Fifty” – 26:35 Rx (PR by 6:18)
Want to give props to all the newer, less-experienced athletes that came in and did this WOD even though they saw it on the web-site. Only way to get better is to go through the grinder and be better on the other side. Good job!
39:59 (35# kb, knee ups, 14# wallball, 150 singles)
Many thanks to everyone in the 10:30 class for helping me push through to the finish, especially Will for my last 25 or so burpees!
Fun workout! We are going to miss you, Emma!
31:45 (knees up, 14 lb wb but 8 ft)
23:26 Rx all movements but did K2E after KB swings then lunges
34:32 knees to armpits, mix of 50 DU/DU attempts/singles. Still PR of 6:30ish
Thanks for the cheering y’all. And thanks SO MUCH to Mishelle and Emma for getting me through those burpees! I didn’t lose my cookies.
39:37 pr by 10 seconds last feb(didn’t post scales). Note to self always post how you scale so you can compare apples to apples. This time: ( knee ups/armpits, 150 singles, jumping pull-ups weren’t always locked out)
Thanks for the cheering everyone! And great job John! Welcome to charleston.
34:52 (Knees To Armpits/Knee Ups)
For once I actually did all double unders! I took the time to actually get all of them.
I went for time but pushed myself to get all the movements. Thanks Vanny, Emma and Mishelle for pushing me!
38:03 rx
Bummed I missed it! We will miss you Emma!! Thanks for being such an awesome coach!
WOD 35:35 Rx
Thanks for counting my DUs Emma! You will be missed!!
30:11 Rx.. Finally did my first wod doing double unders even tho it took me forever .. So pumped!
24:17Rx
Take care Emma!
33:03 Rx
good job guys! thanks for making my time in charleston great!
36:54 knees to armpits, DU attempts/singles.
Good luck to you, Emma!
35:31 Rx
40m 200 single