January 23, 2009
January 28, 2009
Can’t you tell Steve O. led class today?


3x thru

20 Squats
10 Push-ups
10 hyper extensions
10 scorpions

Warm-up: Filthy Fifty Steve Style

Another take on the Filthy Fifty workout.

Complete all 50 reps before moving onto another exercise.


Great job guys! Tom should be back to lead class Tuesday (I think). Get some rest, and don’t forgot to send in your PRs for the “whiteboard”! More items will be added but please send in your info for what’s on there now.



  1. John Frazer says:

    My loads:

    DB push press 25#
    BB thruster 45#
    Ball slam 12# (only one available -flew through these)
    DB burpee 20# (they happened to be lying there)
    KB swing 35#
    Wall ball 20#, I admit I skipped the cleans

  2. Maiko says:

    Didn’t do the KB Swings b/c the DB Burpees irritated the back. I’m sure the K2Es didn’t help!

    Db push press 25#
    DB Burpees 25# (took forevah!)
    thrusters 25# dbs (hand is still messed up from oly seminar =( )
    Slam ball – small one, then 20# for last ten
    Wall Ball = 8# until SaltyHat found the 12#
    Jumping pull-ups of course…

    While it sucked, the med ball clean to wall ball shot was nifty movement.

    …am I missing anything else? =

  3. Sara says:

    Didn’t jump on the burpees cause of the load on the knee. Stepped on the box jumps.

    DB push press 12.5# (thought it was 15#)

    BB thruster 15# (used the light bar cause of knee)

    Ball slam ?? (think 20#)

    DB burpee 25# (they happened to be lying there)

    KB swing 16kg

    Wall ball 20# (the one that is not quite 20# any more and skipped the cleans cause it hurt my knee)

    Jumping pull-ups today.

  4. SaltyHat says:

    This comment has been removed by the author.

  5. SaltyHat says:

    Exercise Order & Loads:
    Clean & Wall Balls (20#)
    Box Jumps (big box)
    KB Swings (32kg)
    DB Burpee (40#)
    DB Push Press (40#)
    Ball Slam (20# – alas, no more 40#)
    Thruster (45#)
    Pull-Ups (Kipping)

    Why is it Steve O. keeps welcoming me back from vacation? Karma? Fate? Hell on Earth???

    I kid – great workout – feel like I should’ve held a better pace. Also, I loved the clean & wall balls, and I know I am not alone in this. Thanks to Steve for a kick ass workout.

    Zone Diet? Psshhaah. Tossed that out the window before departing for Costa Rica – sorry, but I am not passing up all the numerous variations of local ‘casado’ and fresh, tropical fruit. I would’ve brought some back for you all, if it wasn’t for the damn TSA! Lo Siento! (Gomen for Maiko – and that includes digging up the 12#er)

    New Years Resolution? CF Costa Rica baby!!

  6. Anonymous says:

    Filthy 50 is my favorite workout 🙂
    Order and loads:
    DB burpees 30# (i like these better than regular burpees)
    Ball Slams (the basketball med ball, it was light)
    Cleans to Wall Ball 20# for 40 and I snuck in 10 with 8#
    Push Press 15# DB’s
    Box Jumps (did step ups on the 1 less than big box)
    Thrusters 45# bar
    K2E (need to work on range of motion, as in knees to elbows, not just knees to…!)
    Pullups (jumping)
    Swings with 45#

    Felt great after this workout, definitely just what I needed to kick off a week of work travel!!

    Hoping to semi-zone while away….Louisville is not as exciting as Costa Rica.


  7. Maiko says:

    no worries Salty, I should have used 20# like Monica did for the Med Ball Clean & Shot! What happened to the 40# slam ball?

    I went WAAAY off the Zone during the Inauguration weekend. I stayed with the parents, didn’t want to burden them with my request for more veggies, and there was no way they’d let me buy them more veggies (we clearly need to be more manipulative!!). Afterwards it was hard getting back on b/c I’m a HUGE emotional eater and I was feeling a bit down. Since I usually crave chocolate in times like that I’ve been experimenting with ideas on how to satisfy my cravings in a relatively healthy manner. First experiment was some chocolate pancakes! After a few tries it’s now edible, but it’s a fuckton of fat blocks:

    3 Tbs Almond Meal (~10blk Fat)
    1 tsp cocoa powder (100%)
    1 tsp cinnamon powder
    1 tsp vanilla extract
    1 Large Egg
    3 Tbs applesauce
    1/4 tsp corn starch

    Mix in bowl and cook with medium heat. Unfortunately it’s ~13blks of Fat (about 2blks Protein & 2 blk CHO). I’m not sure if I could just eat a pancake and count it as my daily fat intake. I also plan on replacing the corn starch with another starch, either Kinako (soy bean flour) or Kuzuko (arrowroot starch).

    My next experiment is…CHOCOLATE BALLS!!! I remember there was a Paleo chocolate balls recipe that Steve Liberati used a lot, but I couldn’t find the exact thing. So I’m going to try and use cocoa powder, sunflower/nut butter, almond meal, & some kinda of sweetner. I’ll probably will go with applesauce again.

    Oh…and unless this is SEVERELY flawed I wanted to pass along some conversions:

    3 tsp = 1 Tbs
    1 oz = 2 Tbs
    16 Tbs = 1 cup
    1 Tbs = 7.5g???

    hopefully someone good at conversions will point out anything wrong, although I will say I’m not 100% on the oz to Tbs conversion either.

  8. Sara says:

    Maiko – I may have a recipe that will help your craving, although I haven’t tried it yet that is why it is only maybe. I will try it out before I post it.

  9. Monica says:

    I’m going to look into some chocolate recipes too, because I started craving it with the Zone. Have never craved it before, although I still like it!

    Maiko, that pancake recipe looks awesome; I have to say, I laughed so hard when I read the 13 fat block thing…man.


  10. edgy reggie says:

    My loads for the workout (which is stated as a “warm-up” on the blog…and it was for me) were in this order:

    KB swing @ 32kg
    Box jumps (actually, they were step-ups on the “medium” level box)
    Med-ball clean & wall ball combo @ 20#
    DB push press @ 30# (used what was readily available)
    Ball slam with the sand-filled basketball – it was light, but it had a great bounce (and, again, it was readily available)
    BB thruster @ 45#
    DB burpee @ 40# (what was I thinking?)
    Jumping pull-ups.

    Great work by everyone as always, but I wonder where Rhonda, Jackie, and Michelle were?

    Oh, and to add to Maiko’s conversions: 2 oz. = 1/4 cup which means that 1 oz. = 1/8 cup. 🙂

    [Damn, why couldn’t the U.S. fully adopt the metric system? :-)]

    CrossFitDC’s own ODB is…still Zoning.

  11. SaltyHat says:

    Although you may not always have access to a computer, Online Conversion has saved my ass many a times when cooking. On top of that, the site can convert anything and everything – weights, distances, area, times and dates, hell, even computer storage. Check it out:


  12. Steph says:

    Every time I come back from vacation I vow to workout the next time I’m on vacation, but I can never find the motivation…alas, I am paying for it again after yesterday’s workout. Steve, if you’re reading this, I am in PAIN!!!

    Order (I really don’t remember so this is probably wrong) and weights used:
    DB burpees: 25#
    BB thrusters: 45#
    Jumping pull-ups: didn’t do a very good job pulling myself up, they were more like just jumps 🙁
    Box jumps
    KB swings: was going to be a sissy and use the 12kg but got called out by Salty and Sara, so had to use the 16kg
    Ball slams: 20#
    DB push-press: used the 45# bar instead
    MB cleans into wallballs: 12#

    That was my first workout where I drank coffee prior and I thought my heart was going to jump out of my chest!!

    Really liked the workout though, thanks Steve! And liked the MB cleans into wallballs like everybody else did.

  13. Sara says:

    are anybody else’s traps sore?

  14. Maiko says:

    not yet, my quads are sore (as usual!) but my arms were beat yesterday

  15. TomandAmi says:

    Just Tom this time – great routine Steve O. Thanks for filling in.

    If I recall –

    Med Ball cleans – 20 lbs.

    DB Press – 35 lbs.

    KB Swings – 24 kg (1 pood?) (should have done 1.5 pood probably)

    DB Burpee – 40 lbs.

    BB Thruster – 45 lb. bar

    Box jumps – Medium box

    Surprisingly today what is aching are hamstrings. Yesterday, arms and shoulders generally felt heavy.

    See you Tuesday.