Extra Filthy

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So last night I used this blog to rant about burpees and how much I hate them and wish them a bloody death. Yes it is true that I am not the only one in the world that hates burpees. I actually found that there are places on the web and social media that are dedicated to the hatred of burpees. To these sites: You are my hero!

Enough of those crazy thought! Tonight I got to do a partner version of my favorite workout. You know the “Filthy Fifty” workout? It’s where you take basic crossfit movements and do 50 reps of each with a time cap. Our time cap is 35 minutes.

Tonight we made it a partner WOD and I got to do it with my crossfit partner in crime, Mike. The workout was the following:

‘Extra Filthy’:
For time: (Teams of 2)
100 Box jump 24/20″
100 Jumping pull-ups
100 KBS – 24/16kg
100 Lunge steps – 25/leg
100 Knees to elbows
100 Push press – 45/35lbs
100 KBS – 24/16kg
100 Wall balls – 20/14
100 Burpees
100 Double unders *200 Singles
Note from the Coach;
1) Time cap 40:00
2) Pairs of two work together; Repetitions MUST be broken down 25/25/25/25

Now this may look crazy to those who never tried it but the trick to this sort of workout is to never stop moving. If you need a break then stop and take a breath and jump back on it.

We came out of the gate really hot on this one. We killed it until we got to the second round of kettlebell swings(KBS). We struggled from there. Mike was getting tired. When we got to the wall balls we started to slow down. We managed to make it to the burpees but even I was struggling to get those 25 reps in.

We managed to end the workout at 864. I am proud of the 864 and I know that we earned that. I can’t wait to do this workout again with Mike. Next time we will finish it.

Battle of Mint Hill Recap


So I have to say that I love Crossfit!!! Like I REALLY LOVE Crossfit. So when an opportunity came to represent my gym an epic all day showdown, I was excited to accept the challenge. I talked(begged) my friend Mike to be my partner. We soon were known as Team Down With Dad Bod and we were ready to compete. 

Leading up to the event we wait anxiously for the workout announcement.  After they were announced we began coming up with a strategy of how to tackle these workouts. Our strategy was even printable. Yes we made a playbook. We are so badass. We organized what to bring. We had chairs, water, coolers, protein, and food packed and ready to be consumed between WODS. 

We came to the event very early. We set up our tent area and all of our gym friends came and set up beside us. Soon we had our briefing after checking in. This was about to happen. I was starting to get nervous. 


We went into this very nervous. We ended up telling each other to just do our best and have fun cause that is what we were really there for. 


This was one of those workouts that looked easier on paper. We made a lot of mistakes. At one point Mike tagged in the judge instead of me. I got a no rep on a box jump for not standing up straight. These were all things we knew we messed up in and that if this was any other workout at our gym these mistakes would not be made. We did manage to come it 2nd. 



There was nothing pleasant about this workout. I hate burpees with a passion. I hate them more when they are synchronized. The run itself was enough to make you tired cause the way back was up hill. I am a runner and I hated every second of that run. 


We came in 3rd on this one but after round 3 of burpees I was ready to just finish and survive. 

We had a nice break after the second workout. My wife and kids came and visited me and I got to spend sometime with them. They are my biggest cheerleaders. I love my girls. 


This was the workout we made up for it. We could not have asked for this workout to go better. We communicated very well and cheered each other on. The row was the hardest. 


I rowed for my life in that workout. We ended up coming in 2nd with seconds to spare. 

We did make it to the finals. We were excited. The 4th WOD was a secret until right before it was time to do it. The workout was the following;

40 burpees to plate

35 thrusters 65 lbs

30 burpees to plate 

25 Thursters

20 burpees to plate

15 thrusters

Split reps as you like. The other partner must hold bar in front rack position while partner is doing burpees. 


We did this WOD shirtless. Yes that was me letting my dad bod hangout but after spending all day in the heat you really don’t care about what people think. I rocked my dad bod proud. 

We managed to to come in last in the final WOD. But it was on cause we came in third in the competition overall. Actually to be more clear we tied for second but the tie breaker in the last workout dropped us down. I will still take it. 


All and all my first Crossfit competition went great. I had a lot of fun and I represented my gym well. This event made me appreciate my gym family a lot more. They are so many good people at my gym and they really are my friends. My partner Mike rocked this competition to the fullest.  He was a great friend to talked to and laugh with. He always pushes me to be my best and I know we will be friends for a long time. 

Now I guess it’s time to start back running. Is it already time to train for my next race? I guess so. The month of May flew by fast. 

Next stop: The American 4 Miler!