Benchmark: “Filthy Fifty”

Aug 21st, 2014

Category: CrossFit

Benchmark: “Filthy Fifty”

Michael

Michael

Just a reminder that the CrossFit Southie Endurance program kicks off tonight at 6pm! If you’re interested in improving your running technique, speed, or just overall endurance to improve your WOD times, come check out this class and take part in the 8-week program! You will not regret it.

The CrossFit Endurance philosophy promotes power and speed over distance and volume in endurance training. The goal of the program is to increase power and speed while decreasing recovery time, reducing injury, and promoting sustainability over time. This type of training can be applied to any type of classic endurance event: 5K race, marathon, triathalon, biking, swimming, etc. However, the benefits of this style of training will also make you a better CrossFitter in general.

The CrossFit Southie Endurance Program will be held on Thursday nights at 6pm and Sundays at 9am. Sessions will be 60-75 minutes and will include a warm up, running technique drills, followed by a running interval workout. There will also be short lectures on relevant endurance topics during some sessions, along with video feedback and instruction. The classes will be led by a team of very skilled and qualified endurance athletes who will be familiar faces to all of you: Sebastian Buhaley, Petra Sankari and Brett Fiorovanti. All three are dedicated CrossFitters but also very accomplished runners with years of experience coaching and running themselves. We’re very excited for them to share their knowledge with you and make you all better, stronger and faster athletes.

CFS Endurance will begin on Thursday, August 21 at 6pm. We are kicking things off with a complimentary 8-week session open to everyone leading up to a 5K race. That’s right… free for everyone! These classes will not count against your weekly class total for the first 8 weeks. If you’ve got friends who are runners who you think could benefit from a different approach to endurance training, bring them along! The more the merrier. We recommend that you attend as many sessions as possible during the 8 weeks to take advantage of the videos, lectures, and running drills each week. Get pumped to get fitter and faster, and hopefully run your fastest 5K yet!

Just to recap the details:
What: CrossFit Southie Endurance Program
When: Thursdays at 6pm and Sundays at 9am.
Dates: August 21 (TONIGHT!) through October 17
Where: CrossFit Southie
Who: Everyone!

WOD
“Filthy Fifty”
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 ball
50 Burpees
50 Double unders

Level 2 – (Dirty 30)
Level 1 – (Terrible 20)

To put things into perspective, here are some of the top times from some of the fittest athletes on the planet…
Chris Spealler – 13:18
Jason Khalipa – 16:00
Julie Foucher – 17:18
Annie Thorisdottir – 15:07

Conditioning
Every 3 minutes for 12 minutes: Run 400m
Rest 5 minutes
Every 2 min for 8 minutes: Run 200m
Rest 3 minutes
Every minute for 4 minutes: Run 100m

Core
10 Dragon Flags
Accumulate 1 minute in L-Sit Hold (on pull up bar)

DISCUSSION 3 Comments

  1. Joel 08/22/2014 at 12:25 am

    This is why I love Crossfit
    12/4/2013 – 29:47 – 20 inch box/.75 KB/ 10# ball/ 100 singles
    8/21/2014 – 31:17 – 24 inch box, 1 pood KB / 20# ball to 9 feet / 100 singles

  2. Alec 08/21/2014 at 3:52 pm

    Nice work Martine, this one is a grinder.

    22:24 Rx, had to go Han Solo at 7:30

    Happy Birthday Haley!

  3. Martine 08/21/2014 at 3:19 pm

    It’s been a while since I’ve had to fight back the urge to burst into tears in the middle of the WOD. But I saw so much great grit coming from so many folks, especially Melissa Hicks and Gabby!! I look forward to not doing that again for a looooong time… (31:28 RX, 2:30 off my time from last December …)