As many rounds as possible in 30 minutes:
Row 300m
15 Push-up Burpees
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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
11 comments:
Day 3 of cleanse: feeling weak. Start working out tomorrow (Sunday). Cleanse is not too bad so far. Haven't been too hungry, just miss some meat!! Will get some next week :).
Good luck on the Row and Burpees to those not cleansing.
Good luck to all the Games competitors today or tomorrow, whichever you choose.
out
Day 4 of cleanse:
WOD: 30mins on the airdyne @ EZ pace
Not sure what is easy about the airdyne but i did as follows:
194 Avg Watts
439 calories
19.6 Avg MPH
So first workout after 4 days of cleanse, airdyne was maybe more than EZ pace, was more like E path
Thought i would try some Squat Clean and Split Jerks after Airdyne:
75#(3), 95#(2), 125#(2) and just about passed out i was so dizzy. I stopped.
Note to all: If Mike says your workout is 30mins of Airdyne and nothing else, he means Don't do anything else!!! :)
thanks Mike, i have learned my lesson.
out
WOD
A. Push Jerk, 2-2-2-2-2, 180sec
105-110-115-120(1)-120(1)
B. 3x [Row 2min @ 2:00/500m pace/Row 2min @ 2:45-3:00/500m pace]
Total 5564m (average 2:21.7/500m)
2min - 499m (2:00.2)
2min - 369m (2:42.6)
2min - 483m (2:04.6)
2min - 343m (2:54.9)
2min - 486m (2:03.4)
2min - 362m (2:45.2)
C. Front Bridge, 3mins
ha ha nice Todd!! Always listen to the boss man!!!
Workout 1 (April 11)
A. box jumps (3 scary reps)x5
15.5/15.5/15.5/15.5/15.5
(tried 16 and my brain turned on and i started thinking too much)
B. Hang Power Clean 5-5-5-5-5
#52/52/52/57/57
C. Back Squat 10-10-10
65/65/65
D. Front Bridge Accumulate 5 minutes of holding
1:30/1:30/1:00/1:00
Workout 2 (April 13)
A1. Push Press 4-6 repsx4
6@45/6@55/6@60/4@45
A.2 seated DB bicep curls (15/hand) AMPRAPX4
12/9/20/26 (number posted is total reps, not per arm)
B.1 Press 6-9 reps x 3
9@45/8@50/7@50
B.2 one arm DB row 6-8 heavy reps x 3
8@15/8@20/8@25
C. ring rows 100 for time
8:27
Workout 3 (April 14)
A. Hang Power Snatch 5-5-5-5-5
22/32/37/2@42/failed last one
B. KBS 10 heavy reps x 5
#35
C. OHS 22# AMRAP in 20sec
4/6/7/8
D. GHD sit ups 15 unbroken reps x 4
15/15/15/15
April 13th WOD
A. Deadlift, 5-4-3-2-1, 180sec
185/205/225/245/265(f)
B. Bench Press, 2-3 reps x 5 sets, 120sec
90(3)/95(2)/97.5(2)/100(1)
C. One Arm DB Row, 6-8/arm x 3 sets, 30sec b/t arms - 35lbs
April 14th - Assessment day, new workouts, they look ummmmm fun?
April 15th WOD
5km Row - time trial
22:33
2:15.3/500m
Compared to last time (Feb 22nd)
23:55
2:23/500m
Very Happy with that result!
Apr 13 WOD: Day 7 of cleanse
A1.Close Grip Bench Press 4-6reps x 3sets, 90sec
95(6)/115(6)/125(4)
A2.Kipping Chinups 12reps x 3sets, 90sec
12/12/12
B. Wall Balls(20#), 30sec of reps x 4sets, 60sec
15/15/15/16
C. GHD Situps, 10reps x 6sets, 30sec
18sec/18sec/19sec/18sec/19sec/19sec
Felt ok for this, little weak. Becky killed me on GHD's.
Keep smiling! :)
out
Apr 15 WOD: Day 9 of cleanse
10min Airdyne @ 15-17mph
10min TGU's 24kg, tech work
10min Airdyne @ 15-17mph
The airdyne was good stay close to the highside of the range and felt good.
TGU's were heavy! worked both sides and lower movement and stuff.
The last ride was still good.
Thanks Mike and great job on WOD 11.4, enjoy Chicago.
Have a great weekend enjoy one. Maybe you can BBQ :(
out
workout 1 week two day one of cleanse
so far so good everyone down 10lbs !! woohoo
today i did the first assigned workout little behind todd and arti but oh well.
was supposed to be 30min airdyne bike but that is out of commision so 30min row easy pace.
4970m
3:01.5m avg
still a little stuffy from my cold could have done way better but glad its out of the way.
have a good weekend!
Apr 17 WOD: Day 11 cleanse
A.Back Squat @ 155#, 5 fast reps x 5sets, 90sec
B.Box Jump - 14", 10 touch n go x 3sets, 90sec
C.Back Extensions, 20sec x 5sets, 40sec
13/13/13/13/14
Felt good all day, got dizzy after each set, especially the back extensions. Woah!
All good, hoping the wind stays down as i may blow away. :) 6'2" 161# Lil Scary!!
out
Did not post my workouts from last week - I will post this week. Looks like some are similar to Jessie's workouts.
Monday WOD week 1
A. Clean and Jerk, 5-5-5, 180sec
65/75/85
B. Box Jumps 20", AMRAP in 10sec x 10sets, 50sec
(this is an upgrade for me, haven't done 20", had a mental block to start with)
3/2/3/3/3/3/4/4/4/4 total 33
C. GHD Sit-up, 10 reps x 3 sets, 60sec
Also an upgrade for me, never had these in my workout, tried them before, they make me nervous, again have to move past my mental block.
Pretty sure my abs are going to hurt tomorrow.
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