This week's Push-up Quota - 750 for females, 1000 for males.
Monday
60 min Row for max meters - try to maintain the pace you set for the 45 min row last week.
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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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- This week's push-up quota, 500 for the girls, 750 ...
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- Monday30 minute row for maximum meters*Push-up cou...
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9 comments:
Completed 500 push ups as of 10:30pm last night!!!! this is the never ending pushup workout!! LOVE IT!!! :)
Friday WOD (forgot to post)
A. Push Jerk, 3-3-3-3, 180sec
95-102.5-115-125(1)
B. 2x[Row 2:30min @ 2:00/500m/Row 2:30min @ 2:45-3:00/500m]
1st 2:30 - 2:01.9/500m (615m)
2nd 2:30 - 2:50.8/500m (439m)
3rd 2:30 - 2:11.1/500m (572m)
4th 2:30 - 2:39.7/500m (492m)
C. Front Bridge, Accumulate 3 mins
Monday WOD
A. Deadlift, 5-4-3-2-1, 180sec
205-220-235-245-255
B. Bench Press, 3-4 reps x 4 sets, 120sec
80(4)/85(4)/90(4)/95(3)
C. One Arm DB Row, 8-10/arm x 3 sets, 30sec b/t arms
used 30lbs, 10 reps all 3 rounds
Monday WOD:
1hour Row for Max meters:
Total Meters: 15033m (1:59.7 avg/500m, 25s/m)
Breakdown:
Time: meters /500m s/m
12min 2990 2.00.4 26
24min 3012 1.59.5 26
36min 3007 1.59.7 25
48min 3001 1.59.9 25
1hr 3023 1.59.0 26
That's a long hour. Thanks Gino and Ken for letting me row along with you. Good work Colin and Austin on Friday's WOD. Kickin some butt!!!
out
Push ups - 150 Completed
For every 10 push ups, did 50 jump rope.
Pushup counter: 275reps today
Tuesday WOD:
2rnds for Time:
10 situps
10 Walkin lunges
10 BUP's
10 KBS
10 Wall Balls
10 Dbl Unders
10 DB Push Press
10 Box Jump
10 Pushups
Time: 7:16
Put this together for Colin, Austin, Gino, Ken and myself to complete a short workout today. Good Work Boys!!!
Pushup counter for Tuesday: 275reps
Total for week: 550reps
out
5000M Row (not previously completed)26:17.3
2:37.7
90 pushups - completed this week so far 300 only 450 to go.
Will be doing the 1 hour row on Sunday with Ericka.
Excellent rowing Allison and Arti - great work.
WOD:
1 hr Row
12016 m (Glad its over)
Avr: 2.29.8 (better then last)
Push up counter: 300 completed
wod
1 hr row
11066m
avg: 2.42.6
push ups completed: 200
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