Monday Nov 15, 2010
A1. Bench Press, 1-1-1-1-1-1, 120 sec
A2. Chin-ups, 1 hard rep X 6 sets, 120 sec.
+
4 sets for time:
24 DB Walking Lunges - 25lbs/hand (male) 15lbs/hand (female)
12 Push-up Burpees
Rest 2 x the amount of time it took to complete the set.
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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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- Filthy 35's?
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- Monday Nov 15, 2010A1. Bench Press, 1-1-1-1-1-1, 1...
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12 comments:
There better be more than 1 comment this time...
BEST DAY EVER!!!!!!!!
A1. 65-70-75-80-85-90(F)
A2. negative 5 down/negative 5 down/negative 5 down/full chin up negative 5 down/full chin up negative 5 down/full chin up negative 5 down
+
1:43/1:38/1:31/1:24
I did my first full chin up today....this is a day to remember!!!!!!!!
forgot to add that in betweeen some of the A's, i did 10 GHD sit ups (thought i could use the extra work) totaling 90 GHD sit ups
Great work, Jessie. That means some muscles are growing...at last!
WOD:Friday's WOD
A.Push Jerk- 65/75/85/90(2 attemps)
B1.Push Press-(15/55lbs,10/60,10/60)
B2.DB Swing - 35#
C.DB Press - 15# -10/8
WOD: Friday's WOD
A: Push Jerk 95/125/150
B1: Push Press 15/75#, 15/80#, 12/90#
B2: KB Swing (32kgs)
C: DB Press 25# - 7/7
PS: will complete Monday WOD tomorrow.
out
PS: Jessie you animal!!!! Nice work ladies.
PB 185x1/224x1/245 F/ 225x1/225x1/235x1
Chinups 40lbsx1/45x1/50x1/88x1/88x1
5 rds for time:
300m sprint
50 situps
60 sec rest
2:13/3:10/3:22/3:38/3:31
Last Fri WOD done last night
A. Push jerk 3/55,3/65,3/70
B1 Push Press 10/50,10/50,8/50
B2 KG Swings 35# 15/15/15
C. DB Press 15# 7/7
Good work Jessie, Arti, and Todd
Thanks you too Everyone!!!
WOD:
A1. Bench Press1-1-1-1-1-1
(75/75/80/80/80(F)/90(negative)
A2.Chin ups 1X 6sets (mike assisted)
+
4sets for time
(1.30/1.45/1.45/1.59)
Thanks Mike... Good work Judy & Todd
WOD:
A1: Bench Press 1-1-1-1-1-1
125/135/140f/140f/140f/160neg
A2: Chin ups 1 x 6sets 30#/40#/45#/50#/50#/50#
+
4sets for time
1.15/1.14/1.15/1.14
Thanks for the push ladies and Mike. One day i will be able to bench more than that 55 year lady you train Mike.
Legs done!!
out
Tuesday Nov 16, 2010
7rds for time:
7 x 225lbs DL
25 DU's (2set were unbroken)
8:50
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