A. Power Snatch, build to 1 RM
B. Front Squat, build to 1 RM
C. 3 sets:
Row 1000m, walk same as work time
Goal = same time/set
skip to main |
skip to sidebar
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
Followers
Blog Archive
-
▼
2011
(94)
-
▼
March
(13)
- For time:Row 500m35 Wall BallsRow 500m25 Wall Ball...
- A. Deadlift @ 11X1 - use 50% of your 1RM for ALL s...
- SURPRISE!!!
- 21, 18, 15, 12, 9, 6, 3 rep rds:DB Thrusters - 25/...
- A. Back Squat, 3-3-3, 180 secB. Power Clean, 1 tou...
- This week's push-up quota, 500 for the girls, 750 ...
- Friday10 sets:30 sec Box Jumps - 20"/14"30 sec Wal...
- WednesdayA. Power Snatch, 3-3-3-3-3, 180 secB. Bac...
- Monday30 minute row for maximum meters*Push-up cou...
- A. Close Grip Bench Press, build to 1 RMB. Split J...
- A. Power Snatch, build to 1 RMB. Front Squat, buil...
- FridayA. Bench Press, 4-6 reps x 3 sets, 180 secB....
- A. Power Snatch, 1-1-1-1-1, 90 secB. Hang Power Sn...
-
▼
March
(13)
8 comments:
Friday WOD
A. Power Snatch, 5-5-5, 120sec
65-70-75
B. Walking Lunges, 20 reps x 3 sets, 90sec
36.7 sec/37.4 sec/33.6 sec
C. KBS - 16kg, 25 reps x 3 sets, 120 sec
50:13 sec/51:53 sec/49:53 sec
Saturday WOD
75 min Hot Yoga
Monday WOD
20 min EZ Row @ 2:40-2:50/500m
3861m
2:35.4/500m
- Tried to slow my pace to what Mike wanted but i couldn't keep a good rhythm at that pace.
WOD:
A. Power Snatch
45/50/55/60/65/70(PB)/75(F)
B.Front Squat
65/75/85/95/105/115/125/135/140(PB)/145(F)
C.Row 1000m
4.26/4.30/4.34
A. Power Snatch - 58# (PB)
B. Front Squat - 100#
C. 3 sets - row 1000m walk
4:43/4:50/4:53
Good work folks.
A. Power Snatch, build to 1 RM
95-3/105-2/115-1/120-1/125-F
B. Front Squat, build to 1 RM
115-2/135-1/165-1/185-1/195-1/200-1/205-F
C. 3 sets:
Row 1000m, walk same as work time
Goal = same time/set
3:37/3:37/3:36 - average split was 1:48/500m
Legs didn't feel strong today. Very happy i was able to Front Squat 200#. Been over 3 months to get that. :)
out
WOD: Annie-modified
50-40-30-20-10
Double Under(did 3 single for every DU)
Sit ups (anchored)
TIME: 8.21
Tuesday WOD:
"Annie" - 50,40,30,20,10 rep rnds
Dbl unders
Situps
Time: 6:51
+
A1: Handstand Pushups (2mats) AMRAP x 5 sets 120min rest
5/6/7/6/5
A2: Chinups 15 reps x 5sets 120min rest
15/15/15/15/2(palms riped apart and fell off bar)
Felt good today. Killed the double unders, 50 straight (PB), and only broke 4 time the whole excersice. I must have messed up last time as it was 6:08 and i know i had more trouble with Dbl Undrs. Very happy with Dbl unders.
Got myself a gift today. i fear my front squats 200# mark will be broke soon. :) see you on the mat.
out
Tuesday WOD
A. Push Jerk 5-5-5, 180sec
80lbs-95lbs-110lbs
B. 2x[Row 2min @ 2:00/500m/Row 2min @ 2:45-3:00/500m]
2:00 - 496m @ 2:00.9/500m
2:00 - 351m @ 2:50.9/500m
2:00 - 470m @ 2:07.6/500m
2:00 - 352m @ 2:50.4/500m
Total 8:00 - 1667m @ 2:23.9/500m
C. Front Bridge - accumulate 3 mins hold
took me 7mins to hold for 3mins - SAD!
Great work on the front squats Allison, you are a machine!
Power Snatch
3@45#/2@50#/2@55#/2@65#/1@70#(PB) Failed 75# twice
Front Squat
4@55#/2@65#/2@75#/1@85#/1@95#/1@115#/1@120#
PERSONAL VICTORY also known as PERSONAL GREATNESS also known as PERSONAL ACHIEVEMENT also known as PERSONAL RECORD!!!!!!!!!!!
1@125#/1@130#/1@135# all new for me
3 sets 1000m row
4:40 i would say that is also a personal best
4:55
4:51
today was awesome for personal bests!
thanks!
Post a Comment