Deadlift @ 90% 1RM, 1 x 5 sets, 60 sec
+
For time:
15 DL @ 50% RM
30 DB Thruster - 25/15
12 DL @ 50% RM
24 DB Thruster - 25/15
9 DL @ 50% RM
18 DB Thruster - 25/15
6 DL @ 50% RM
12 DB Thruster - 25/15
Post loads and time to comments...
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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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2011
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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
(13)
7 comments:
MOnday WOD:
Deadlift @ 90% 1RM, 1 x 5sets, 60sec
270#/270#/270#/270#/270#
+
For Time:
15 DL @ 50% RM - 150#
30 DB Thruster - 25#
12 DL @ 50% RM - 150#
24 DB Thruster - 25#
9 DL @ 50% RM - 150#
18 DB Thruster - 25#
6 DL @ 50% RM - 150#
12 DB Thruster - 25#
Time: 7:52
out
WOD
Deadlift @ 90% - 210#
For Time
DL 50%- 120#
DB Thrusters- 15
Time-9.24
WOD
90% deadlift 165#
For Time
DL - 95lbs
DB Thrusters 10lbs (15lbs were in use)
Time - 9:32
WOD
90% deadlift (?) dont think i paid attention to how much Mike put on the bar for me..I want to guess 115#
For time
DL 65#
DB Thrusters (15#)
Time: 8:56
Good Job everyone and thanks for pushing me Mike!
Tuesday WOD with Mike and Ladies:
Split Jerk to 1 RM:
150#
+
Split Jerk 3 @ 80% 1RM x 2 sets:
120#
+
Kipups/Chinups - 10 x 4sets
+
For Time:
15, 12, 9, 6reps - Push Press(95#) & Push ups
Time: 8:25
Thanks Mike and great job Arti and Judy. Good work Jessie too.
out
WOD
Push Press Max - 95 (100F)
Press Max - 70#
For Time
15/12/9/6reps
65# PP
Knee Pushs
Time:12.45
Thanks Mike
WOD
A1.Kneeling Push -ups 5 sets x10reps
A2.One arm DB Row 5 sets x10 per arm
B.Russian Step-ups, 3sets x15per leg
The sun is shinning and it feels great!! It felt amazing to be out there today! Thanks Jessica for telling me about an AMAZING recipe on OPT web site. It is in there January new letter. It has yams roasted red peppers onion and garlic blend it all up and eat!! Yummy!! There is also chicken meatballs in it but.. I did not make them for my soup being a non meat eater... Try it!!
Have a great day!! Good job everyone with your work outs!
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