A. Close Grip Bench Press, build to 1 RM
B. Split Jerk or Push Jerk, build to 1 RM
C. 5 rounds for time:
20 Box Jumps - 20/14"
10 Push-up burpees
Post loads and metcon 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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March
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- 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...
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March
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10 comments:
WOD:
A. Close Grip Bench Press, build to 1 RM
105-3/125-1/135-1/140-1/145-F
B. Split Jerk or Push Jerk, build to 1 RM
135-1/155-1/165-F/165-F/165-1/170-F
C. 5 rounds for time:
20 Box Jumps - 20/14"
10 Push-up burpees
Time: 7:17
No fuel today :( i am happy with my press and jerk, giving the way i felt.
out
must have been those shoes!!!!
A. Close grip bench press
3/45,3/55,3/60,3/65,1/75,1/80,F/85
B. Push Jerk
3/42,2/52,2/62,1/67,1/72,F/77
C. 5 rounds box jumps/burpees - 11:05
Excellent work everyone.
close grip bench press.
2@55#/2@65#/2@70#/1@75#/1@80#/1@85#/1@90#/
1@95#(pb)
failed 100# twice
push jerk
2@42#/2@52#/1@62#/1@67#/1@72#/1@77#/1@82#/1@87#/1@92#(pb)
failed 97# twice
ran for half an hour at home i was exhausted from the previous day and reallyjust wanted to go home and sleep.
WOD:
Close Grip Bench Press
45/55/60/65/75/80/85/90/95(F)
Push Jerk
45/65/75/80/85/90/95(PB)/100(F)
5Rounds for Time:
20BJ
10PUB
Time: 9.55
(Goal was below 10mins...sooo close)
WOD:
Power Clean
65/75/85/90/95(PB)/100(F)
Deadlift
Build up to 215#
10 mins Wall Balls
12# - 108reps
Thursday WOD:
A. Power Clean: build to 1RM
135-1/155-2/160-1/165-1/170-1/175-1(PB)/180-F
*180# turned into a squat clean*
+
B. Deadlifts: build to 1RM
215-1/245-1/285-1/305-F
+
C. 10min Wall Balls (20#) for reps:
161
(Karen: 150 WB's - time 9:11, old time 9:51)
Thanks for the support Ladies, Darren and Mike. Really helps when a person doesn't have to think much while doing this challenge.
Done for the weekend,
out
Wednesday WOD
A. Deadlift, 5-4-3-2-1, 180sec
185-215-235-255(fail)-245(1)
Not my day for deadlifts apparently, not even close to my PB
B. Bench Press, 4-6 reps x 3 sets, 120sec
65#(6)-75#(6)-85#(4)
C. One Arm DB Row, 10-12/arm x 3 sets, 30sec b/t arm
20#(12)-25#(10)-30#(10)
Thursday WOD
joined the group today
Power Clean 1RM - 125lbs (WOO HOO, i think that is a PB)
Practiced Power clean technique while group did deadlifts.
Good work team!
Group WO
Power Clean Build to 1RM 65# (PB)
Dead Lift build to 1RM 145# (PB)
10 mins of wall balls
8# ball = 97 WOOHOO
great working with everyone yesterday, thanks for all your support, you are all pretty awesome! Thanks for the tips Darren, really means a lot to me!!!!
WOD:
1000m Row
+
For Time
50-40-30-20-10
20 DB Swings
Jumping Chin ups
Walking Lunges
Time - 17.26
5 days of workout..woot...woot... really proud of myself..i really hope i can keep up in weeks to come...
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