Monday, July 13, 2009

The F-Word Forty-Seven

I'm turning 47 on the 31st. And because I'm just that kind of a person, I'm going to celebrate by giving you all a little present. I call it the F-word Forty Seven Challenge Workout, and it's what I plan to do on the morning of the 31st. It's inspired by the infamous CrossFit Filthy Fifty workout, but with a few little tweaks to make it uniquely my own.

Your mission, should you choose to accept it, is to do the following for time:

47 box jumps (I will be using an 18" box; guys or taller women may wish to use 24" and intermediates may wish to use 12")
47 pull-ups or chin-ups (these may be jumping or band-assisted if you like, or you can substitute inverted rows if you want to join in the fun but consider yourself more of an intermediate exerciser)
47 kettlebell swings (16 kg is recommended; some women may wish to use 12 kg)
47 Bulgarian split squats on each leg (94 total)
47 barbell or dumbbell or double kettlebell push presses (a 45 lb barbell is suggested for men; most women will want to use 30 or 35 if using a barbell. If doing double kettlebell presses I would think 8 kg for ladies would be reasonable, and 12 for men)
47 hanging leg raises (or knee raises, or reverse crunches performed on an incline)
47 stability ball rollouts
47 burpees (or squat thrusts, or mountain climbers if burpees are out of the question)
47 tuck jumps (or butt kicks or vertical jumps)

The usual rules apply: you must complete all your reps of one exercise before moving on to the next, but if you need to take mid-set breaks you may do so

What do you all think?

Who's in? You might as well do it this year, because it's only gonna get worse with time. I mean, just so y'all know, my grandfather lived to be 104 :)