A. Deadlift @ 11X1 - use 50% of your 1RM for ALL sets, 2 reps x 12 sets, 45 sec
B. Hang Power Snatch, 5-5-5, 180 sec
C. 21-15-9 rep rds for time:
Power Snatch @ 60% 1RM
Push-up Burpees
Post loads for Parts A & B and time for Part C 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
(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...
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▼
March
(13)
9 comments:
WOD:
A.Deadlift 12set X 2reps
120#
B. Hang Power Snatch
55/60/65
C. For Time 21-15-9
POwer Snatch - 58#
PUB
Time: 10.22
WOD
A. 92.5 lbs
B. 42/52/52
C. 11:13
Only 20 pushups today so count is now 320 done 430
remaining. (I think)
WOD
A. Press, 3-4 reps x 5 sets, 180secs
75(4)-80(4)-85(3)-90(2)-90(2)
B. Row Sprint 200m x 4sets, 120sec
40.9/41.1/42.1/43.5
C. KBS - 24kg, 15 reps x 4 sets, 60 secs
My row times were way better then last time but i still want to get under 40secs on my sprints.
Good Job Arti and Judy, you ladies pushed hard today!
WOD:
400 push ups completed...
Wednesday WOD:
A. Deadlift @ 11X1 - use 50% of your 1RM for ALL sets, 2 reps x 12 sets, 45 sec
(155#)
B. Hang Power Snatch, 5-5-5, 180 sec
95/105(4)/105(3)
C. 21-15-9 rep rds for time:
** Hang Power Snatch @ 60% 1RM - 75#
Push-up Burpees
Time: 7:01
** was supposed to be Power Snatch, misread before workout, oops!!
Shoulder felt weak. Struggled with Snatches.
Pushup Counter for Wednesday: 275reps
Total for week so far: 825reps
out
WOD:
50-35-20 For time
DB Swings-30#
Anchoured Sit ups
Time: 7.58
450Push Up completed...
WOD - 1 hour row
Ericka and I were so excited to do this one we could not wait till Sunday so rowed today.
Judy - 10641m 2:49.1
Ericka - 10770m 2:47.1
Judy pushup counter - 470 completed 280 remaining.
Thursday Rest Day
Pushup Counter - 75 today
total for week 900reps
Tired today
out
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