5.6.13 Filthy Forty

WOD:  The Filthy Forty 

2 Rounds for time.
40 Box Jumps (24")
40 KB Swings (1 pood/.5 pood)
40 Sit Ups w/ Med Ball (16#/10#)
40 Push Press (95#/45#)
40 Burpees

Tip of the Day: Exercise and the brain.  Consistent physical activity will help improve memory and concentration.  Train the mind and the body.

^ 62 & CrossFitting!

(Previous times in parenthesis)

Jenn - 24:35

Jenna - 19:33 Rx

Kenia - 30:34

Abby - 28:07 Rx

Corretta - 33:06

Sean O. - 20:05 (22:56)

Brock - 38:23

Mitch - 26:10

Lindsay D. - 30:23 (34:17)

Fernando - 21:07 Rx (21:57)

Bob - 20:46 Bx

Cara - 28:51 (32:35)

Kaela - 25:59

Tim - 21:47

Nicole - 24:59 (22:25)

David - 41:14 (63:10)

Delilah - 20:21

Vanessa - 19:15

Jason P. - 20:15

Lindsay Z. - 16:50 (29:39)

Nick - 27:37 Rx (35:55)

Elisa - 20:02 Rx

Eric Sr. - 31:46

Great improvements over the last month!  Work capacities have increased for everyone!  Congrats to all who have improved their times and weights.  Lets work harder in May to achieve our goals and get a little better each day.  Stay results driven!

3.20.13 Filthy Forty

WOD: Filthy 40 (squared)

2 Rounds for time
40 Box Jumps (24")
40 Kettlebell Swings (1/2 pood)
40 Sit Ups w/ Med Ball (10/16#)
40 Push Presses (45/95#)
40 Burpees

 


Lindsay Z. - 29.39
Nick - 35.55
Natalie - 28.03
Sean - 22.56
Fernando - 21.57
Eric - 29.46 (40 x 135# DL instead of Burpees)
Brian - 34.35 (40 x 135# DL instead of Burpees)
Taylor - 25.03 (40 x Pull Ups instead of Burpees)
David - 63.10
Mark - 35.30
Stephanie - 23.25
Nicole - 22.25
Cara - 32.35
Lindsay D. - 34.17
Bobs - 26.50

We also had Adam Carr in for a pitcher specific workout.  He pitched for the Nationals last year in AAA and we are helping him strengthen his core and lower body strength for his upcoming season in the Atlantic League.  He is throwing a bullpen today, so we scaled his workout down to focus on core activation and range of motion.

Row 1000m @ 25-30 Strokes per Minute
Stretch Quads ,Chest, Hamstrings, Shoulders, Hips

Overhead Squats w/ PVC pipe - 20 Reps x 4 Sets
Kettlebell 1 Arm High Pulls - 15 Reps x 4 Sets
Band Push Ups - 15 Reps x 4 Sets
Lunging KB Wood Chops - 25# 10 Chops each side x 3 Sets
Band Crunches - 20 Reps x 4 Sets
Cobra Holds - 30 Secs. x 4 Sets

Row 500m @ 20-25 Strokes per Minute
Repeat Stretches
Foam Roll

Nice job everyone!  Way to push hard!