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Weekly Workouts: Revisiting the Filthy Fifty

A big thank you to everyone who pre-ordered my book, Ultimate Plank Fitness. I really appreciate all of your kind words and support. Read about how you can pre-order the book in this post.


Regarding the giveaway…some of you brought to my attention that it is against FTC regulations to require purchase for a giveaway so I have updated the post to state that no purchase is necessary. If you want to be entered but don’t want to buy my book, just send an email stating as much and I’ll enter you in the giveaway. Thanks for being so on top of that and I apologize for any rule breaking…wasn’t my intention.

One more thing to note…if you have never commented on my blog before and leave a comment for the first time, it will be held in moderation until I approve it. After I’ve approved your email address, all future comments will come straight through with no moderation. That said, I am not always in front of my computer and able to approve and respond immediately. I was traveling internationally yesterday and just got to address the FTC concerns this morning.

Okay, enough administrative stuff. Let’s talk fitness. I had a great week of workouts!


3 mile run

It was 25 degrees and sleeting and I voluntarily ran in the cold. I don’t know what got into me.


CrossFit Filthy Fifty

This was a programmed WOD on CrossFit.com for the week. I haven’t done the Filthy Fifty since my first time doing it in August 2013 so I was excited to give it another go. It’s a pretty awesome chipper-style workout where you do 50 reps of 10 different exercises for a total of 500 reps.

50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

I finished in 27:30 which was a seven minute improvement over the first time I did this workout. I was shocked to see that!

I was also really excited because I was able to bust through the double unders in two unbroken sets of 25. I have made massive gains with them lately! I still need to work on my posture and not pulling my knees up so much but they’re night and day better than before!


Hot yoga + 3 mile treadmill hill/interval run


1 mile treadmill run + strength circuit

3 x 10 – deadlifts (95#) and handstand push ups

250 meter row

3 x 10 – back squats (95#) and ring dips

250 meter row

3 x 10 – stability ball crunches and stability ball back squats

250 meter row

3 x 10 – sled push and heel taps

250 meter row

3 x 10 – kettlebell swings and kettlebell sumo deadlift high pulls


Hot yoga + Running Circuit Workout

I’ll post the details of this workout soon. It was a good one!





Yoga + Run

I’m in Mexico for a quick yoga retreat. This was a little bit of a last-minute trip and booked after I had planned the girl’s trip. Always grateful for the opportunity to travel…and practice yoga in a beautiful place! More details to come soon.

Have you done the Filthy Fifty? 

What was your best workout this week? 

What is something you’ve seen big improvement with after focusing on it for a while? 

{ 22 comments… add one }
  • 1
    Lindsey February 22, 2015, 1:03 pm

    Congrats of the can’t wait to get my copy! Enjoy the sunshine and send some of that our way!

    Freezing in the Midwest lol

  • 2
    Lindsey February 22, 2015, 1:04 pm

    Congrats on the BOOK! Auto correct phone jibberish!

    • 3
      Jen February 23, 2015, 11:08 am

      haha! thanks…i figured out what you were going for there! 🙂

  • 4
    Jojo @ Run Fast Eat Lots February 22, 2015, 5:03 pm

    I’ve seen a huge improvement in upper body strength since I started practicing yoga.

    • 5
      Jen February 23, 2015, 11:08 am

      that’s awesome and as a yoga teacher…it makes me so happy to hear! 🙂

  • 6
    Liv @ Healthy Liv February 22, 2015, 6:02 pm

    I’ve seen major improvements in my shorter distance racing times after starting to incorporate shorter, faster runs and speed workouts!

    • 7
      Jen February 23, 2015, 11:07 am

      isn’t it awesome how much of a positive impact that speedwork has on your running when you take the time to do it!? great job!

  • 8
    Cara's Healthy Cravings February 22, 2015, 6:35 pm

    That Filthy Fifty looks intense!
    When I started doing Body Pump I saw HUGE improvements in my strength and muscle definition.

    • 9
      Jen February 23, 2015, 11:07 am

      yes, I LOVE BODYPUMP for those reasons!

  • 10
    Aurora@Fitness is Sweet February 22, 2015, 7:15 pm

    My Crossfit programs the Filthy Fifty somewhat regularly so I’m quite familiar with it! I have yet to do it with double unders though because by the end I’m too tired for functional double unders!

    • 11
      Jen February 23, 2015, 11:07 am

      i know…the combo of wall balls, burpees and then double unders is brutal!

  • 12
    Pam February 22, 2015, 8:27 pm

    I ordered your book the first day. The conformation from Amazon went to my husbands phone since he pays for everything

    • 13
      Jen February 23, 2015, 11:06 am

      okay, i’ll make sure to add you to the giveaway pam! xo 🙂

  • 14
    Holly February 22, 2015, 9:59 pm

    The filthy fifty is a beast! Yes, I’ve done it several times and it kills me every time! Good job on your double unders! I had to work so hard to finally be able to do those! It’s definitely exciting when you get them!

    • 15
      Jen February 23, 2015, 11:06 am

      thank you! i know…getting double unders is a labor of love (and comes with a lot of lashing!).

  • 16
    meredith @ The Cookie ChRUNicles February 23, 2015, 5:51 am

    Fun fact: I used to be an account executive for a promotions firm where I handled sweepstakes, contests and games so as a blogger now, I get all nutty about the logistics of doing giveaways because I know all of the legalities. If I didn’t work with those promotions though, I never would have known about prize, chance and consideration and the must of the no purchase necessary… My best workout last week was probably the one run I was able to do outside (I need spring already!)

    • 17
      Jen February 23, 2015, 11:05 am

      i know, this time of year i get so antsy for spring weather running.

      that is a fun fact! 🙂 i may have to run things by you in the future.

  • 18
    Julie @ Running in a Skirt February 23, 2015, 8:58 am

    I’m just catching up from this past weekend, but congratulations about the book. It looks gorgeous and such a great resource. You should be very proud.
    Great job on the workout. So fierce!

    • 19
      Jen February 23, 2015, 11:05 am

      thank you so much for the kind words julie! 🙂

  • 20
    Taca @ A Side Of Dessert February 23, 2015, 10:10 am

    Enjoy Mexico!! I was just there this past week and we visited Isle Mujeres one day..its amazing!

    • 21
      Jen February 23, 2015, 11:04 am

      thanks! yes, it’s super beautiful!

  • 22
    Tara February 24, 2015, 6:19 pm

    Ive seen improvement recently in my headstand which has taken forever for me to get. Im snowboarding this week and i gotta tell u i a sooooo sore. Its amazing how if u r generally in shape it doesnt matter whatsoever when u try something new! Im not very good and fall often though after 3 days ive improved a lot but man there r like a thousand muscles that hurt i disnt even know existed !!! Even my triceps hurt. Wtf. How im using my triceps in snowboarding is beyond me but i am ;). Congrata in the book!

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