Deja Vu? Sort of.

For time:

50 Box jump, 24 inch box

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 pound ball

50 Burpees

50 Double unders

Austin Malleolo 16:11, Heather Bergeron 21:00 (24″ box, 25lb kb, 35lb push press, 14lb wall ball)

Post time to comments.

Watch this WOD demo with a brief description of each movement wmv/mov


Now that’s a knees to elbows!

The REAL “Filthy Fifty” has reared its ugly head!  This may present some logistical challenges, so if you are a die hard who wants to do this in the order as written, try and come to the morning classes.


While a lot of us are gearing up for the holiday, there are legions of crossfitters out there honing their skills for the upcoming games season.  While competition for the best of the best isn’t until July, and coveted spots in the games aren’t contested until March, there is still plenty of friendly competition to go around.  The UTC Challenge is at the end of January and the OC Throwdown gets underway January 15th.  I’ve had the pleasure of competing in various events over the last few years (log, anyone?), and I cannot recommend it enough.  It really is a special milestone in one’s crossfit journey.  If you are serious about crossfit and want to get better faster, enter a competition.  It’s why top athletes seek out competition year round, it keeps them sharp, it keeps them fit, it keeps them within arms length of their stiffest competition.  It keeps them going and it keeps them hungry. Even if you’re a budding fire-breather, it is incredibly rewarding to set a goal, to prepare, to train hard and show your friends and fellow crossfitters what your made of!  It’s just a hell of a good time!  For those competitors getting ready for next month, now is the time to be extra diligent in policing your standards and practicing virtuosity with the simplest of movements (chin over the bar, full hip extension, etc)  There is nothing more frustrating than having a judge take reps away because your damn hips aren’t getting low enough on a squat.  Ultimately the time on the whiteboard means nothing and your standards are your standards, just be ready for judgement.  For those of you obsessed with working your weakness all the time, give yourself a break.  The last thing you need is an overuse injury, not to mention the mental frustration of thinking you suck at every wod all the time……remember to train what you’re good at too, we all need that affirmation that “yes, I do kick ass!”

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