Friday 180112 Filthy Fifty

On January 20th we begin the Whole Life Challenge- and also start another round of the Whole 30. The WLC is a complete wellness challenge where participants game their way through 58 days of habit forming lifestyle modifications in exercise, mobility, diet, sleep, hydration, and other weekly behaviors. It works. Join our team here.

On the nutrition side of things… we have found that the Whole 30 works even better. Especially for CrossFit Malibu members who already have a solid grasp on the exercise and mobility components but need an even more simplified and effective food plan. The Whole 30 deals with the emotional and mental sides of the dieting conundrum and in the process, you can eliminate your need for sugar in your diet as well as end the cravings. It works! So we being the Whole 30 diet plan on Saturday January 20th as well!

Here is the thing:

The Whole 30 no longer offers their daily email program. ALL materials for the program are still FREE on their site- as always. But you can now buy the Whole 30 Day by Day book (used to be emails) HERE. HIGHLY suggested for participants to use this tool to provide day-by-day encouragement and tips from Melissa- the W30 founder. Read about the general rules of the program here.

It is always fun to go against the flow of traffic… especially pushing 170/140# down the road.

Friday’s WOD at 7, 9am and again at 3 and 5pm
Filthy Fifty
For time, complete 50 reps each of:
Box jumps, 24/20″
Jumping pull-ups
Kettlebell swings, 1 pood-American
Walking Lunge, 50 steps
Knees to elbows
Push press, 20/15 kg bar
Back extensions (supermans)
Wall ball shots, 20/14 pound ball to 10/9′*
Burpees*
Double unders*
Post time to chalkboard… time and scaling to journals
*must do wall ball shots, burpees and double unders in order BUT if there are few enough people, everyone should do this in exactly the posted order.
Compare previous Filthy Fifty from:
Jan 21 Saturday class 2017, May 24 in 5pm Endurance class only, July 4 2016, Dec 21 2015, Aug 22 2015, November 27 2013, September 24, 2013, November 11, 2010, July 21, 2010, April 22, 2010 and Dec 18, 2009

Friday 4pm Open Training Hour

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