Wednesday
3 rounds for time:
Row 500m
12 DL @ 50% RM
21 BJ - 20"/14"
Post total time to comments.
Advice: Strong pace on the row, but not a full sprint. Transition between movements quickly.
Friday
A. Bench Press, build to 1RM
B. Split Jerk or Push Jerk, build to 1RM
C. 100 Push-ups - same set-up as last week
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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February
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- Row Test
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- 100 Push-ups, not for time...use the same height a...
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February
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19 comments:
Question, for today's workout are we suppose to rest between each round like we did last week?
Rd 1 - 3:10
Rd 2 - 3:18
Rd 3 - 3:41
Wednesday WOD:
3 rounds for time:
Row 500m
12 DL @ 50% RM
21 BJ - 20"/14"
Rest 2x work time.
1. x:xx (forgot to start clock!)
2. 3:10
3. 3:06
Felt very good today.
out
WOD:
3 Round for time
Row 500m
12 DL - 120#
21BJ -14"
4.05/4.08/4.14
Good work Allison!!!
wod
dl was at 95#
14" fo box jump
4.35/4.44/4.48
thanks arti you did awesome.
also nocked down my times by quiet a bit.
Feb 17
Bench Press 135/155/175/225/245 shoulder gave out.
Split Jerk 95/115/135/155/175/200F shoulder gave out again.
100 Push Ups for time: 3:28
Thursday WOD:
A. Bench Press, build to 1RM
95#-5/115#-4/135#-1/145#-1/150#-F
B. Split Jerk or Push Jerk, build to 1RM
95#-3/115#-3/135#-1/155#-1/170#-1(PB) :)
C. 100 Push-ups - 7:15
Shaved off 1:05 on pushups thanks to trying to keep up with Gino and Ken. Thanks Boys!!
out
WOD
3 Round for Time:
15:37
Judy and I did this one straight through, no breaks. My lungs are burning.
Good work Judy, you punished this WOD!
WOD - 3 rounds for time (straight thru no rest)
14:10
Awesome work Lisa - no barfing in company trucks :)
wod
a. bench press # 45/55/60/65/70/75/80/85(PB) Failed 90# twice
b. push press # 65/70/75/85/90(PB)
Failed 95# twice
c. 100 push ups to three plates and a mat 8.20
pretty sure i shaved like two minutes off.
thanks arti you did awesome!
WOD:
A. Bench Press
(45/55/65/70/75/80/85/90)
Failed 95 - but 90# new record
B. Push Press
(65/70/85/90)
Failed 95 - messed up my weights
C.100 Push ups - 8.02
(mat & form roller)
Friday Workout:
400m DB Farmer Walk, 1 Thruster every 10m, for time: (i used 35# DB each hand)
Time: 6:02
Note: i will try 40-50# DB next time.
+
30 Medium Tire Flips for Time:
Time: 2:12 (finally got a legite time, wasn't sure 3mins was real as i lost count last time.)
Great job Gino, Ken, Austin, Colin!!!!
have a great weekend
out
Sunday WOD:
A1. Press: 3-3-3-3-3 120sec
75/95/100/105(2.5)/105(2.5)
A2. Weighted Chinups: 3-3-3-3-3 120sec
15/25/35/45/55(2)
+
B1. Medium Incline Bench Press 4-6reps, 4sets 90sec
45-6/105-6/110-4/110-4
B2. GHD Situps: 20 reps for time x 4sets, 90sec
44/42/41/39
Did 20km snowshoe this morning so was a little tired, but felt good.
Happy Family Day Tomoro!!!
out
made up my own workout:
3 rounds for time:
100 skips
20 squats
20 box jumps
20 pushups
15 GHD situps
Time: 14:21
WOD:
5000k Row
Time:25.12
+
15 GHD
3 X 10rep bench press - 45#
Tuesday WOD:
Row 5000m for time:
19:03
ass hurts!!!
out
tuesday wod
5000m row
boo i can't feel the middle of my back
time 26.12
Tuesday WOD
5000m Row
- Had 2 goals going into this workout
1. Don't break once
2. Keep split time around 2:25/500m
Time: 23:55
Split time: 2:23/500m
GOAL - Didn't break once!
I am so happy with this.
Thanks Allison and Arti for Cheering me on!
Awesome rows everyone!!!!!
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