The results have been tabulated and will be revealed later today.
Good work to those who participated and stayed disciplined over the Christmas holidays.
Subscribe to:
Post Comments (Atom)
skip to main |
skip to sidebar
CF CONSTRUCTION BELIEVES THAT: WHEN YOU IMPROVE THE PERSON, THEIR PERFORMANCE IMPROVES, WHEN YOU IMPROVE THE EMPLOYEE'S PERFORMANCE, THEIR FAMILY LIFE IMPROVES, THEIR COMMUNITY IMPROVES, AND THE BUSINESS IMPROVES.
Pain can be good sometimes
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Pain can comfort the body,
Pain can take away the tears
Pain can be good sometimes
What doesn’t kill you,
Only makes you stronger
Wise words from someone who thought,
Pain can be good sometimes
Pain can wake us up
Roll us out of bed
Open our eyes
Make us wise
Pain is there
Inevitable, always
Trying to bring you down
Use it
Use pain as an ally
Use it as a friend
Pain can take away the tears
Pain can be good sometimes.
Silent Dogwood
Followers
Blog Archive
-
▼
2010
(130)
-
▼
January
(18)
- Sweetener Update
- When the moon hits your eye......
- Do you want some FREE STUFF?
- January 27th
- Here's Your Chance...
- A Week Away
- Todd's Deadlift Caught on Camera
- The Zone Diet
- What does comittment mean to you?
- Down and Dirty with Kids in the Kitchen
- Pedestrians
- Snowy/ Icy Conditions
- Left Hand Turns
- Myths and Truths
- The Challenge!!!
- The Last Supper
- January 2, 2010
- New Years Day
-
▼
January
(18)
9 comments:
WOD
7 rounds for time:
15 deadlifts @ 135 lbs
15 push ups
TIME: 9 min 10 sec
quite happy, beat my last time doing this workout by 13 seconds.
DL - 225x3/275x3/315x3/365x3/385x3/400x1
15 chin-ups - unbroken
8 3pd KBS - set 1, 2, 5 unbroken
set 3 & 4 broken at 4 and 6
Finally set, final rep tore my hand.
Lower back and hip is still sore.
WOD
30 KBS - 16kg
50 Push Press - 45lbs
50 One arm DB Row - 30lbs/hand (25 per arm)
30 KBS - 16kg
Time: 12:01
Last time i did this work out i did it in 14:16, a big improvement and i didn't vomit this time either, WOO HOO!
WOD
Deadlift 5reps x 5 sets
185, 205, 225, 245, 265lbs
(very happy..third time thru this one. 1st max 215lbs, 2nd max 230lbs)
+
20 pushup
100 situps
20 pushups
for time:
Total time: 4:11
(super happy the GHD situp damage is worked out.)
Find out tomorrow where i am after assessment # 2.
WOD: AMRAP in 10 minutes
10 DB Push Press 15lb
10 squat to ball
20 jumping chin-ups
I did 4 reps.
I was trying to get 5 in but just could not - see what a week off of everything does. Oh well I will get 5 in next time.
It is good to be back to normal routine and proper eating.
Congrats Arti & Ken. Well done.
WOD
Band assisted chin up(green band)AMRSP*5
(4,4,3,3,4)
Row sprint 300m(3)-had to be under 1.20
(1.14, 1.15,1.17)
Food Journal:
BF -Yogurt & grapes
S - Protein shake
L - Vegs & cheese wrap
S - Grapes & nuts & tea
D - Naan & vegs cooked
Weighted Chin-ups:
Pronated: 45/60/70/80/90(f)
Supinated: 90/100/105(f)
Tif's Monday Workout
Run on Treadmill start at 5.0 m/h and 1.0 incline-each minute increase by 0.5 m/h and every two minutes increase incline by 1.
Ran to 8:25 minutes incline at 5 and pace at 8.5 m/h Had to hold on for dear life the last 15 seconds.
Improved by 1 minute so very happy with that.
Also did 100 squats with 14lb ball and did 100 sit-ups.
Post a Comment