Just play. Have fun. Enjoy the game. Michael Jordan
Warm-up
Coach’s choice
WOD prep
Prep the movements
WOD
Filthy 50 (Compare from 6/4/18)
For time:
50 Box jump (24,20)
50 Jumping pull-ups
50 Kettle bell swings(35,26)
50 Walking Lunges
50 Knees to elbows
50 Push press (45,30)
50 Back extensions
50 Wall balls(20,14)
50 Burpees
50 Double unders
Rep options:
1. 40
2. 35
3. 25
Scale for Knees to elbows:
1. Knees to 90
2 Ab-mat sit-ups
Post WOD
Foam roll for 5 minutes.
Indurance & Stamina:
3 x 1000m / 2 min easy
Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.
CFS Brief:
*30 Day Fall Partner Nutrition Challenge
Day 15
*In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
Click here to register for this event
Click here to volunteer for this event
*Save the date, CFS Holiday Party Saturday, December 15th 7pm to 12pm. Sky Box in Natick.
Filthy 50. Previous 37.50 with box step ups, ring rows, and bike in lieu of jump rope. 10/8. 34:50 abmats instead of knees to 90 and 100 singles. Thanks Deb and Stacey to push me through burpees.
Way to go John!! Having those quantifiable measures is what it’s all about! That’s a huge change in just a few months and you have worked so hard each day. Your smile at the end of it said it all! 🙂
Opted for an Endurance WOD instead of Filthy Fifty. On an 8:00 clock: 200M Run then Calorie Bike until 5:00 followed by Calorie Row until 3:00. Rest until 8:00. Repeat 5 Times. 19/19|19/19|18/19|17/20|17/20 (90/97) Trying to flush out the legs after a busy weekend.
Great job John! Those burpees were tough at the end of a long workout. Way to get after it and hit a great PR!
Filthy Forty: 22:15 (step-ups, 13.2#KB, 15#PP, 8#WB, singles and K290)
Left shoulder is bothering me so opted for 40s and light weights. Except for the burpees I felt fine with what I chose and probably went a little light. I have not done this WOD before and this isn’t a good benchmark for the next time even though I worked hard.
Nice job Tracey! First time or not, scaled or not, great job getting through it. I was watching from my little perch on the bike/rower 🙂
Good move Deb. There are many, many, many reasons to opt out of the Filthy Fifty and I’m thinking of all of them now. Hands down it’s my least favorite WOD. At least until it’s over.
Ha! It was the right decision for me today. How is the 7:30pm crew at counting?! The numbers do go well past 10, which means one runs out of fingers quickly. We did have Hanna’s bright smile this morning though, so that was something.
Hanna was smiling because she saw “The Lada Gaga Movie.” But then again, she always smiles.
Thanks Deb. I’m glad I did it even scaled. Next time will be better! Good job on the endurance WOD – it’s good to listen to what your body needs after the weekend!
Filthy 50 – 25:50 RX
Previous 27:54 RX
Cut off time on the KB’s/ PP’s/ and maintained a steady pace on the burpees.
Maybe this nutrition challenge stuff also played part. 🙂
28:30rx