Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA

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February 4, 2010 at 9:33 pm

Friday 02/05/10

WOD:

“Filthy Fifty”

Complete 50 reps of each of the following for time:
Box Jumps (24″/20″)
Jumping Pull-ups
Kettlebell Swings (35#/26#)
Walking Lunges
Knees-to-Elbows
Push Press (45#/33#)
Hip Extensions
Wall Balls (20#/14)
Burpees
Double Unders

Post time to comments

The Wisconsinites are starting to take over this place. We welcome Jackie, another Cheesehead, with heavy deads.

A Not So Sweet Sugar Substitute

Our dietary recommendations are quite simple: meat, lots of veggies, nuts and seeds, and some fruit. During a nutrition challenge we are hard and fast with our no-no list which is: grains, legumes, dairy and sugar. When we say sugar, we are talking about added processed sugars. Absolutely no cane sugar (raw, turbinado, evaporated, bleached white, powdered, brown…you name it), no High Fructose Corn Syrup, no brown rice syrup and certainly no artificial sweeteners. There are a couple of sweeteners that we do allow and those would be honey and pure maple syrup, not that Aunt Jemima crap (seriously, check out this ingredient list). There is another sweetener out there that by name and of course through some fancy schmancy labeling appears that it might pass muster, Agave Nectar. If you search around some paleo and other “KCF endorsed” websites you might find Agave Nectar in their recipe ingredient lists. Well, fact of the matter is, it shouldn’t be. Agave Nectar certainly is NOT a healthy sweetener. I’d go into all the reasons why, but that has already been done for me. Calvin Sun, a coach at CrossFit Invictus posted a great article on the problems with Agave Nectar. Click here to read that aticle.

Bear in mind that while we are okay with a little honey or pure maple syrup sometimes, these products still pack a huge carbohydrate punch. Use them SPARINGLY!!!!

Most recent comments

I had a huge day! My previous Filthy 50 was 40:22 and today I finished in 29:26. Definitely stronger than yesterday! Thanks for the awesome program Dan and Amy. I’m resting this weekend. See you all Monday.

Posted by: Alan 10:54 pm on February 5th, 2010
I think everyone beat their previous times, and those who hadn’t had the pleasure of doing Filthy Fifty before kicked butt!

Posted by: Brandi 10:21 pm on February 5th, 2010
BTW, I hit a WOD at CF East Village tonight. I did 7 rounds of 5 cleans @ 155# and 5 HSPU. Didn’t time it, just tried to keep moving.

Posted by: Dan H 9:59 pm on February 5th, 2010
Nice! Glad to see you all are having fun without me. Guess it’s time to start programming pull overs into the WODs.

Posted by: Dan H 9:47 pm on February 5th, 2010
Amy, it was awesome! He OWNED it!!! Then he jumped down and marked it off the goal board. Sooo awesome!

Posted by: Caroline 7:33 pm on February 5th, 2010
Way to go Cade!! Can’t wait to see it!!

Posted by: Amy 7:19 pm on February 5th, 2010
Got my first pullover today! Nice to get that monkey off my back. Finished today in 27:04.
Nice work today guys!

Posted by: Cade 6:28 pm on February 5th, 2010
I just like the Agave part

Posted by: Scott 2:28 pm on February 5th, 2010
oh boy, Welcome home Abby…

Posted by: Abigail 12:21 pm on February 5th, 2010
Cade, AS SOON as I saw the Filthy Fifty, I thought about you… sitting there at work with that sly smile on your face, not being able to sit still in anticipation for tonight’s WOD.

Posted by: Caroline 12:17 pm on February 5th, 2010
Nothing like getting a little filthy on a friday!

Note to self: Agave is death in a bottle.

Posted by: Cade 10:36 am on February 5th, 2010