Saturday WOD at CFA 5.08.10

Visited Curtis’ new box – Crossfit Adaptation – to see how everything was going.  Great space, nice setup, and good times.  In addition to checking out the box, my motivation was to re-do the dreaded Filthy 50 and improve upon my less-than-impressive time a couple weeks back in St. Louis (33:13 – yes, somewhat embarrassing, but the time before that was something like 38:47).

“Filthy 50″
50 Box Jumps (24/20)
50 Jumping Pull Ups
50 Kettlebell Swings (1 pood/25 lbs)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45/35)
50 Back Extensions (sub Supermans)
50 Wall Ball (20/12)
50 Burpees
50 Double Unders

30:54 as rx’d

Okay, better than last time, but I was hoping for a sub-30 performance.  Here are my thoughts on reasons why this didn’t happen: knees-to-elbows, wall balls, and burpees.  I would guess those three exercises took more than 2/3 of the workout time.  I can kip KTE, but there comes a point when I can only string a few together, either because I’m losing my grip, or because my abs get tired.  Wall balls are troublesome when there is a ledge to hit – give me a ten-foot target on a flat wall, and I can do it better.  Bad depth perception.  I should be better at burpees, but ever since gaining weight, they’re not so fantastic.

These are things to certainly consider next time I do skill work.  Great job to Paul who bested his previous time by 40-ish seconds and flew through the WOD in just over 18 minutes.  I’d like to set a goal for completing this next time in the 25-28 minute range.