Today marks 15 years since I tried my first CrossFit workout. There was no gym. No coach. No members cheering me on. Just me at school, in the hallway, pounding out a workout that I found on the internet. And I wasn’t able to walk properly for a week. And I was hooked!
Now, we would never throw a new person at this workout on their first day without some serious modifications. Through many years of training and experience, I’ve learned a few things along the way to help people get the best workout for them. And with the Level Method, that’s even easier!
I hope you take a minute today to look back at when you started. What type of person were you? How have your goals changed? What kind of progress have you made?
See you at the gym!
Filthy 50’s
50 Box jump, 24/20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20/14 pound ball @ 10′
50 Burpees
50 Double unders
Dec.4/06 – DNF
Jan.24/07 – 37:37
Mar.29/07 – 33:20
Sept.8/07 – 45:26
Nov.18/07 – 38:50
July20/08 – 28:59
Sept.20/08 – 27:11
Dec.4/08 – 24:01
Nov.21/09 – 19:48
Dec.4/10 – 19:40
Dec.3/11 – 18:47 (first time truly Rx’d)
Dec.4/12 – 19:54
Dec.4/14 – 19:58
Dec.4/15 – 20:37
Dec.4/16 – 19:09
Dec.4/17 – 19:43
Dec.4/18 – 28:15 (20# weight vest)
Dec.4/19 – 12:16 (partner with Del)
Dec.3/20 – 20:41
Dec.3/21 – 20:16
K2E and burpees killed me this year. Still love this workout!
Mobility and Warm-up
3 MINUTE TIME STAMP
ON EVERY MOVEMENT
50 Box jump (20”)
50 Jumping pull-ups
50 Kettlebell swings (35#)
Walking Lunge 50 Steps
50 Hanging Knee Raises
50 Push press (45#)
50 Good Mornings (45#)
40 Wall ball shots (14#)(9’)
30 Burpees (Rested for a minute. Couldn’t get my breath…felt like I was going to 🤮)
100 Single unders
20 Burpees (went back and finished then!!)
**completed in 29:35 mins
Thanks Ingrid!!
Filthy 50’s
50 Box jump, 24/20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Leg lefts
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20/14 pound ball @ 10′
50 Burpees
50 Double under
Time: 22:20
2020 time was 24:30
Mobility and Warm-up
3 MINUTE TIME STAMP
ON EVERY MOVEMENT
50 Box Step (16”) 👍
50 Ring Rows 👍
50 Kettlebell swings (25) 👍
50 Squats 👍
50 Hanging Knee Raises/ 5 then switched to situps 👍
50 Push press (45#) 10 then dropped to 35lbs = 40
50 Good Mornings (pvc pipe) 👍
50 Wall ball shots (8’) 15 switched to wb squats = 40 (less chance of it hitting me in the face)
50 Down Ups = 30
100 single unders 👍
This was a hard slog, that made me see my improvement.
Thanks Ingrid, and Thank You Kevin.
I’d not be where I am without either of you. 🏋♀️🏃♂️💪❤❤
I may not be able to walk or anything for a few days, but I still loved it.
Filthy 50’s
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings,l (35#)
Walking Lunge, 50 steps
50 hanging knee raises
50 Push press, (45#)
50 Good Mornings (45#)
50 Wall ball shots, 20/14 pound ball @ 9’
50 Burpees
100 singles
42 box jumps
45 wall balls
21 burpees at time stamp and finished at 27:59 then got to 35 after I finished the singles.
Thanks Ingrid
Filthy 50’s
50 Box jump, 24/20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20/14 pound ball @ 10′
50 Burpees
50 Double unders
Time – 33:25
That was tough today… I wasn’t ready mentally, did not have a plan and just went in to it! Wall balls took my soul and the burpees crushed it 🙂 Not my best but got a good workout.
Previous times:
2020 – 28:53
2019 – 27:50
About 5 min off pace today.
Filthy 50’s
50 Box jump 20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Hanging knee raises
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Single-arm goblet squats 30#
50 Burpees
50 Double unders
After gripping, then barbell movements, I could feel my elbow giving out, and didn’t want to blow out my shoulder. So I subbed the wall balls for single-arm (the good arm) goblet squats.
Burpees then got extra awful on the bad arm, but did as many as I could.
Completed 37 of 50 SA goblet squats
Completed 16 of 50 burpees
Completed all other movements
453 of 500 reps completed in 30 minutes
Last time I had completed the 40s, so this time was +53 reps. If not for the tweaky arm/shoulder, I’m certain I would have completed.
Filthy 50’s
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 35#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20# ball @ 10′
50 Burpees
50 Double unders
Time 34:36
2020 time 30:10
Thanks Joe and Neil for doing my birthday burpees
Thanks Joanna!
Started with John’s 41 burpees. Felt a little short of breath. It’s been a long month of daycare illness and third covid shot slowed me down yesterday.
WOD
Filthy 50’s
50 Box jump, 24/20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, 20/14 pound ball @ 10′
Got to 40 wallballs and knew I needed to call it a day. Hit this around 22 minutes.
The upside is I did all the knees to elbows this year. Last year was leg raises.
Overall happy but annoyed at still not feeling 100%
Thanks Joanna
Filthy 50’s with a finger injury…
50 Box jump, 20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings, subbed Russian 35#
Walking Lunge, 50 steps
50 Knees to elbows, subbed situps
50 Push press, 45 pounds
50 Good Mornings, 45 pounds
50 Wall ball shots, subbed SA DB thruster at 20#
50 Double unders
21:48
Then… Realized I did not do any burpees, so after sitting a bit before I realized,
50 Burpees
26:08
Thanks Ingrid! It was a fun workout even though I was lost most of the time 🤦🏼♀️
50 Box jumps @20″
50 Jumping pull-ups (forearm level)
50 Kettlebell swings @ 35#
Walking Lunge, 50 steps
50 Hanging Leg Raises
50 Push press @ 45#
50 Good Mornings @ 45#
50 Wall ball shots @14# @ 9′
50 Burpees
50 Double unders
Time: 28:41
What Fred said…I was mentally and physically exhausted going into this and the workout took everything I had left lol!
Congrats Kevin…we are so grateful for you 🙂
50 Box jump (20”)
50 Jumping pull-ups
50 Kettlebell swings (35#)
Walking Lunge 50 Steps
50 Hanging Knee Raises
50 Push press (45#) – Completed 36 at time stamp & moved on
50 Good Mornings (45#)
50 Wall ball shots (12#)(9’) – Completed 31 at time stamp & moved on
50 Burpees – Completed only 16 at time stamp….painfully slow & pukish
50 Double unders
Filthy 50’s
50 Box jump 24
50 Jumping pull-ups
50 Kettlebell swings, 35#
Walking Lunge 50 steps
50 hanging leg raises
50 Push press, 45#
50 Good Mornings 45#
50 Wall ball shots 20#
50 Burpees
50 Double unders
40/50 wall balls, 25/50 burpees, but got some really successful DUs
29:37