I will be away until Jan. 25th so this will be the last new Post until then.
Post your WOD and the day completed.
Keep your colleagues motivated.
No excuses!
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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
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Blog Archive
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2010
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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
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▼
January
(18)
38 comments:
5 rounds for time:
5 reps 275lb DL
10 reps PUB
Time: 5:37
supinated chin ups @ 50X1 X 5 sets
reps: 8,5,5,5,5
low incline barbell press X 5 sets
reps: 8,8,8 @ 145 lbs 8,8 @ 135 lbs
KBS- 15 reps @ 1.5 pds X 5 sets (30 sec rest)
anchored sit ups, 25 reps X 4 sets (30 sec rest)
times: 29,30,38,45 sec.
Friday WOD
AMR in 15mins
10 Press - 45lbs
10 Romanian deadlifts - 85lbs
10 Anchored Sit ups
6 rounds + 8
first round i was doing 95lbs on my deadlifts, thanks for changing that for me Gino to the right weight!
Last time i did 7 rounds but my timer stopped on me so i just kept going so this go around was a lot more accurate i think.
Thanks Gino and Tiffany for the push!
Saturday 16-Jan-10
warm up: row 1500 m
A-1 backsquat 1 hard rep X 6 sets
Loads: 270,290,305,315f,270,270
A-2 squat jump onto 24" box X 6 sets
Reps: 10,10,10,10,10,10
B DB walking lunges 10/leg X 3 sets
Load: 50 lb DBs
C barbell russian step ups ( 20" box) X 3 sets
Loads: 45 (10 reps/leg), 65 (8 reps/leg), 70 (6 reps/leg)
5min. Rowing
A1-15 reps Press @ 45 lbs
A2-7 Band Assisted chin ups
A3-20 Anchored Sit Ups
5min Rowing
Headach after workout, went away after small meal.
WOD:Arti & Kunal
A1 Push press 55lbs -9reps * 4 times- 10Lbs more from last time
A2 Squat to ball AMRAP 40 sec - (34-31-35-31)
B 20 inch Step ups 8reps*3sets 10lbs per hand, 5 lbs more then last time
C 120sec skip* 3sets (165-164-154)
D Push up burpees 5reps * 6sets
sunday january 17 WOD:
20 Jumping Chinups
20 box jumps
3 times time: 7.44
20 Anchored situps
20 squats
3 times time: 5.41
i had to take a minute rest in between. so not to bad. i was actually able to do 13 jumps in a row not the usual jump and only one foot hits the box. but both feet hit at once. WOOHOO i'm still not one hundred percent comfortable jumping. but oh well we will get there.
Choices a lesson for all: Friday I chose not to do WOD till Sat, Sat.I did not make time for WOD, so did it today - however, Sat made poor food/drink choices so here are my results.
A1. band assisted chinups (purple)AMRAP x 3
8 / 6 / 5
A2. Standing Press 45lbs 6 - 9 reps x 3 sets
8 /8 / 6
B. DB forward lunge, 10-8-6-4/leg loads 10/15/20/25lbs
C. Row at 2:29:9/500m and below for as long as possible. I quit to early. 4:44 at 2:28:6 954M
WOD
For time:
200 jump rope
25 hanging knee raises
150 jump rope
35 push press (45lb bar)
100 jump rope
45 anchored sit ups
50 jump rope
11:00ish... I forgot my timer so I had to go by the wall clock :(
Jan 17, 2010
WOD:
Ring Dips: AMRAP x 5sets
3,4,3,3,3
+
2000m Row for Time:
7:15
Took two days off after Deadlifts and wallball week. Chose to have a couple of cheats on friday night and saturday night. Nothing crazy but still not on the plan.
This was my first long row and it surprised me, as i was very winded after completion. Around 1000m remaining i had thoughts of not being able to go the distance. Made it though, thanks Tiffany for the support on the ring dips and row.
Good Work out too Kael!!!!
out
Tif Thursday Jan 14th Workout-
For Time and goal was under 6 minutes = 4:10.96
21 DB Thrusters 20lb per hand
50 jumping chin-ups
15 DB Thrusters 20lbs per hand
35 Jumping chin-ups
9 DB Thrusters 20lbs per hand
20 Jumping Chin-ups
Was a tough workout since it was 4 days since last workout as I was away in Whistler and couldn't workout there.
Friday Jan 15 Workout-
AMRAP in 5 Minutes= 152
double unders
+
AMRAP in 4 Minutes= 70
24 inch box jump
+
AMRAP in 3 minutes= 35
pushups
This was a tough workout as I had 2 hours of volleyball after my thursday workout.
Sunday Jan 17 workout-
For time= 11:57
Row sprint 750meters= 3:08
+
10 rounds
5 push-up burpees
10 squats.
Really felt it in my squats, but was a good workout.
Monday 18-Jan-10
7 rounds for time:
15 Deadlifts @ 135 lbs
15 pushups
Time: 9:17
Saturday:
Snatch Tech WOD
3 Rounds
21-15-9
Jumping Chins
Situps
Pushup
2:01
Monday
Ring Dips 4/6/10/10
Box Dips 10/10/10/10
Inverted Hangs 7/7/7/7
3 min AMRAP Kness to Elbows 25
Monday Jan 18, 2010
AMRAP:
10 DB Push Press
10 Squat to ball
20 jumping chin-ups
5 rounds (1 more round than last time)
Tuesday Jan 19
3 sets for time:
7 KBS-2 pds
row sprint 200m
Times: 39.4, 39.7, 40.1
+
3 sets for time:
7 sumo deadlift high pull
row sprint 200m
Times: 39.9, 41.0, 41.3
Jan 18, 2010
WOD:
Front Squat 3,3,2,2,1,1 for loads:
lbs 135, 155, 175, 180, 185, 190 (very happy!!)
+
DB Split Squat 6-8/leg x 3sets
25lb/h-8per, 25lb/h-8per, 30lb/h-8per
+
DB Russian Step-Up 12-15/leg x 3sets 24"box
5lb/h L13 R14, 10lb/h L13 R12, 10lb/h L14 R14
This one just kills my legs!!!!
Good work everyone, Ericka have you been working out? What no posts? Just keeping taps on you guys. Gotta keep the outsiders honest too, good work Tiff. :)
I don't even know if I should be posting this, it is so horribly embarassing!
WOD
10 DB thrusters (20lbs/hand)- I used 15lbs
10 push up burpees
10 DB KB swings (35lbs)
Total: 5 rnds
For whatever reason, I couldn't do anymore :(
WOD for Jan 19th with Mike (aka Satan child)
Push Press
3,3,3,1,1,1
3-65lbs
3-85lbs
3-90lbs
1-95lbs
1-97lbs
1-100lbs
For time
30 KBS - 16kg
50 Push Press - 45lbs
50 one arm DB row - 30lbs/arm
30 KBS - 16kg
9:40
i managed to take another 2:21 off my time, woo hoo!
Thanks Mike for the motivation!
Jan 19
In a 10 minute time limit:
Row 1000m
AMRAP Wall Balls 20lbs
Row - 3:45
Wall Balls - 65
Jan 19, 2010
WOD
A1. Straight Press 3-3-3-3
95lbs(2.5reps), 95lbs(2.5reps), 95lbs(2reps), 95lbs(1.5reps)
A2. GHD Sit-ups, 20 fast reps x 4 sets
+
B. Push Press with highest press weight, AMRAP x 2sets
95lbs - 7 , 3.5
+
C. 1-10 KBS Ladder (unbroken)- 24kg
Time: 3:36
+
D. Row Intervals - 20sec @ sub 1:35, 40sec @ 1:50-1:52 x 10sets
First round held range for 1 set.
Second round held range for 2 sets.
(after the rest of the workout, holding the range i find it is almost out of reach. the lower back and arms are fighting to reach the goal.)
Note: fuel intake today was not great. pushed my workout to 5pm instead of 1pm, which threw my food intake off. Not an excuse just an observation on how your body works. :)
out
5 Rounds for Time:
20 KBS 2pd only
10 Box Jumps 24"
1:01/:56/:57/:58
20-Jan-10
as many rounds as possible in 20 min:
10 toes to bar
20 switch lunges
10 feet elevated push ups
10 lengths of shop run
Completed 7 full rounds + 10 toes to bar, 20 switch lunges.
Tuesday WOD
Green Band chin ups (4/5/3/4/3)1 extra pull
3 sets 300m row
(1.11/1.13/1.24(323m))
Thank you Todd for pushing me thru....
WOD
Run 1mile (incline 3 on treadmill)
100 squats
Time: 15:14
WOD: 4 round for Time
10 PUB
15 Unanchored sit up
20 Back Extentions
Time: 11.52 (14mins last record)
.....Woot....woot
Wed January 20, 2010
Deadlifts: reps/lbs
5/100, 5/120, 5/130, 5/140, 3/150, 2/160
AMRAP in 12 min.
20 walking lunges, 5 neg pushups.
I did 7 reps plus 15 lunges beating my last time of 6 reps.
I am happy with this one.
Thanks again Arti for your encouragement and way to go on your workout - great time.
WOD:
50 unanchored sit-ups
50 walking lunges
50 14" box jumps
50 jumping chin-ups
50 walking lunges
50 unanchored sit-ups
For time --> 09:53!!
I reached my goal to be under 10 minutes! :-)
A-1 supinated chin ups 50X1
reps: 5,5,5,5,5
A-2 low incline barbell press
reps; 10@135,8@155,6@165,6@155,5@155
B. KBS-15 reps with 1.5 pd X 5 sets (30 sec
rest)
C. anchored sit ups, 25 reps X 4 sets ( 30 sec
rest)
times: 29,30,35,46 sec.
Jan 21
2 minutes for total:
Thrusters @30lbs - 31
Chest to bar Chins-ups - 32
PUB - 25
Total 88
My right shoulder lasted to 21 unbroken thrusters. Much better from my last test of only 15.
Jan 21 WOD,
I really was not looking forward to this one so of course i procrastinated until i had no choice. Although rather happy with my pace throughout.
AMRAP in 1 min
Kneeling Push ups - 7
Row 3000m
15:11
I managed to maintain about a 2:28/500m pace, breaked around 1700m which cause me to struggle a bit for the nexxt 300m but i powered through the last 1000m around 2:18/500m. Although this is not my best time was definitely my best pace so i put this in the success column, woo hoo.
Also today i tried though power bites from nourish soup works and they are awesome. I recommended them to everyone. DELICIOUS!
5 rounds for time:
10 deadlifts @ 225 lbs
25 push ups
Time: 8:31
I improved by 1 min 13 sec. from last time but still need work. Goal: under 7 min.
Jan 21, 2010
WOD:
"Fran-ish"
21-15-9 reps each for time.
BB Thrusters (65lbs)
Chin-ups
Time: 5:05
Beat last time by 42secs. :)
Shocked myself when i completed the first round of Thrusters and Chin-ups in a ROW!!!!!
yeah me!!!!!
unfortunately now that i completed this workout again, that means my second date with "Karen" is in the horizon. *shiver*
out
i forgot to post for tuesday the 19th;
i had a one on one with mike,
4 sets x 12 reps 25, 30, 30, 35 DB romanian deadlifts
3 sets x 8 reps split squats
5 sets x 10 reps back extensions.
Friday January 22 WOD
2 rounds for time;
20 DB push press 20lbs per hand
10 push up burpees
30 wall bals - #8
250 Jump Rope,
Time : 14.10
i was able to cut 8 minutes off compared to last time i did this work out. i must not have been timing it right before. i must say my jump rope has definately improved i can now get 20 in a row with out stopping when before it was 5.
Friday WOD done Sat Jan 23 2010
A1 - 1 arm dB row 25 lbs x 4
8/8/8/8
A2 - Push Press 45 lbs x 4 sets
6/6/5/5
B1 - Step-up 20" x 3
10lbs 10/10/10
B2 - DB Back Ext - 2 sec at top x 3
15 lbs 10/10/10
Did better in everything except for the damn push press. I don't know if I am doing something wrong or what but thought again I would see higher reps.
WOD: @ the gym
100 Skips
A1 15 squats with 10lbs per hand
A2 1 mins sit ups
3 sets (29-21-22)
100 Skips
15 mins treadmill
Average speed & incline - 4.2 with 3%
Work was busy and i was sooo tired but feel good that i did make it to the gym.
January 24, 2010
WOD:
Deadlift 3-3-2-2-1-1
280, 285, 290, 295, 300, 305 :)
(beat last round by 5lbs, actually got it on tape too)
+
3rnds for time:
10 knees to elbows
25 back ext. (w/ 10lbs)
Time: 4:05
out
2 sets for times
12 KBS-2 pd
row sprint 400m
rest 2 min.
Times: 1:22.9,1:23.9
+
2 sets for times
12 sumo deadlift highpull-2 pd
row sprint 400m
rest 2 min.
Times: 1:26.3, 1:26.9
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