A. Press, 3-5 reps x 3 sets, 180 sec
B1. Close Grip Bench Press, AMRAP @ Press 1 RM x 5 sets, 120 sec
B2. GH Sit-ups, 30-60 reps in TOTAL over 5 sets - you be the judge and do the math, 120 sec
C. Row 10 min @ your goal pace for a 5 k
Post loads for A and B1, Sets and time for B2 and your split time for C.
Example:
A. 75/85/95
B1. 55/165/15/180/190
B2. 2 sets of 30 (2:20)
C. 2:00/500m
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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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January
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- A1. Back Squat @ 30X1, 4-6 reps x 5 sets, 90 secA2...
- As many rounds as possible in 20 minutes:6 Wall Ba...
- A. Press, 3-5 reps x 3 sets, 180 secB1. Close Grip...
- Deadlift @ 50% 1 RM @ 11X1, 2 x 12 sets, 45 sec+Bu...
- 21, 18, 15, 12, 9, 6, 3 rep rds:Power Snatch - 75/...
- Front Squat, 3-3-2-2-1-1, 180 sec+12, 9, 6 rep rds...
- For time:30 GHD Sit-ups10 Press @ 90% RM - no push...
- A1. Bench Press, 5-3-1-5-3-1, 120 secA2. Chin-ups,...
- 10 min jump rope - alternate high knee, double, si...
- Deadlift @ 90% 1RM, 1 x 5 sets, 60 sec+For time:15...
- Press, 1-1-1-1, 180 sec+AMRAP @ 85% 1RM Press x 1 ...
- For those of you who did FGB yesterday...
- The Funnest WOD - EVER!!!
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January
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7 comments:
Allison is exempt from doing GHD Sit-ups - sub 20 Anchored Sit-ups/set - swings your arms!
haha i'm not to bad today after the GHD's
WOD:
A. Press, 3-5 reps x 3 sets, 180 sec
95#(5reps)/100#(3reps)/105#(1,0.5,0.5 - triceps let me down)
+
B1. Close Grip Bench Press, AMRAP @ Press 1 RM x 5 sets, 120 sec
105# - 10/9/8/7/7
+
B2. GH Sit-ups, 30-60 reps in TOTAL over 5 sets - you be the judge and do the math, 120 sec
2sets x 30reps (2:09 total,*1.06 & 1.03*)
+
C. Row 10 min @ your goal pace for a 5 k
1.57/500m, 18-20s/m, 2559m rowed
butt is hurtin after the row. like sittin on two pyramids. :)
out
A.Kneeling Push-ups,AMRAP in 15sec x 6sets
11/12/11/12/11/11
B.Box Jumps-14",AMRAP in 20 sec x 5sets(I used a 12 ...we do not have 14 and 16 was a waste not getting as many jumps. I will work on 16 in my warm ups.)
6(16)/13(12)/15/16/15
C.Squats,AMRAP in 30 sec x 4 sets
16/17/15/15
It felt really good to be back out there!! I got my heart pumping!
Thanks for getting me MOTIVATED again Mike!! : ))
Hey Everyone, i am decided to make a blog about the detox that Gino and myself are starting on Monday.
I will be posting my daily journal if anyone is interested in how it is going. Here is the link:
http://lisasswisscleanse.blogspot.com/2011/01/meal-plan-for-total-detox.html
WOD - done thursday
A.50/55/55
B1.4/7/5/4/3 at 60lbs
B2. 5 sets of 12 - 131 sec.
C. row - not completed as I ran out of time.
On B1 second set I used the wrong weight - used 55#
WOD:
A.Press 3-5 X 3Sets
5/55#, 4/60#, 1/65#
B1. Bench Press - 70#
(4/4/3/3/2)
B2. GHD sits up 4sets of 15
Time 1.58
C Row 10min
2.31/500 : 32s/m
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