last time for this workout
A1. Back Squat @ 30X1, 2-3 reps x 5 sets, 90 sec
A2. Chin-ups, 2-3 tough reps x 5 sets, 90 sec
B. DB Split Squat @ 30X1, 4-5/leg x 3 sets, rest 60 sec b/t legs - more weight than last week
C. DB Russian Step-ups @ 21X1 - box @ knee height, 10-12/leg x 3 sets, rest 60 sec b/t legs - add plates if needed to make the correct height
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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
- Tuesday 5000m rowWednesdayA. Power Clean, build to...
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- 100 Push-ups, not for time...use the same height a...
- A1. Back Squat @ 30X1, 3-4 reps x 5 sets, 90 secA2...
- Friday WOD
- A. Push Press, 3-3-3-3-3, 180 secB. 10 sets:3 touc...
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February
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8 comments:
A1. 135-4/225-4/275-3/295-3/315-2
A2. 40#-3/50#-3/1.5pd-3/2pd-2/2pd-2
B. 45#bar-5/75#-5/115#-4 no rest between legs.
c. 45#-12/75#-10/115#-9 rest between legs.
A1. 135-3/170-3/185-3/190-2/190-1
A2. 15#-3/30#-3/35#-3/40#-3/45#-2
B. 35#/40#/45#
C. 10#-12/15#-12/20#-10 (# per hand)
Massage after was awesome!!! Feel so good right now. :)
out
Tuesday WOD:
ON THE MINUTE (10min)
3 Chin ups
6 Push ups
9 Squats
Thrusters for Remainder of minute (95#) for pts:
(Total weight- 95# x No. of Thrusters=pts)
Total: 3/3/3/3/3/3/2/2/3/4 = 29reps
Pts = 2755
Notes: Do more Reps!!!! Rest Less!!!!
out
WOD:
A1.Back Squat
95/3, 105/3, 115/3, 120/3, 125/3
(up 10lbs from last time)
A2.Chin ups:2-3reps (purple band)
3/3/3/2/2
last 2's were done with 10lbs DB
B. DB Split Squat 5/leg
20# DB - 14" box
C.DB Russian Step Ups - 12/leg
15lbs /hand
+ 25 GHD Sit up (just for fun)
Good to be back....
A1 Back squat 3/45,3/55,3/65,3/70,3/75
A2 purple band 3/3/3/ 3+10#, 3+10#,2+20#
B 15lbs/hand 5/leg,5/leg,5/leg
C 10lbs/hand Russion step ups, 12/leg x 3 sets
Good work everyone.
a1 3 @55# 3 @65# 3 @70# 3 @80# 3 @90#
a2 3/3/2/3/3
b 10# 5/4/4
c 10# 10/10/10
oh 90# PERSONAL GREATNESS!!!
WOD
A1. 95(3)/105(3)/115(3)/120(3)/125(3)
A2. Did jumping chin ups as I could even do the negative chin ups with the green band.
6/6/6/6/6
B. Never done this before, balance was an issue
5lbs 4/4/4
C. 20" box
5lbs 10/10/10
Great job ladies!
Way to go Allison on your PR!
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