21, 18, 15, 12, 9, 6, 3 rep rds:
DL - 135#/95#
BJ - 20"/14"
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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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Blog Archive
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2011
(94)
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May
(16)
- 21, 18, 15, 12, 9, 6, 3 rep rds:DL - 135#/95#BJ - ...
- 30 min Airdyne @ EZ pace
- WednesdayA1. DB Walking Lunges, 10/leg x 6 sets, 1...
- MondayA1. Back Squat, 8-10 x 5 sets, 90 secA2. Chi...
- WednesdayA. Front Squat @ 20X0, 10-10-10-10-10, 5 ...
- 6 sets @ 90-95% effort:30 sec PUB60 sec Running6 m...
- CF2 Invitational
- Thursday WOD - Optional
- 4 sets @ 90% effort:45 sec Push-up Burpees45 sec K...
- Tuesday WOD
- A. Power Snatch, 3-3-3-3, 180 secB. Back Squat @ 3...
- A. Split Jerk, 3-3-3, 180 secB1. Push Press @ 31X1...
- Thursday - Optional
- 5 sets:30 sec DL - 135#/95#30 sec BJ - 20"/14"30 s...
- Tuesday - Optional WOD
- A. Power Clean, 3-3-3-3, 180 secB. Front Squat, 5-...
-
▼
May
(16)
3 comments:
So apparently i can access the blog from home but for whatever reason when i am at work it hates me, but here is my catch up from the last week.
Last Tuesday (Monday WOD 6) May 24th
A. Power Snatch, 1-1-1-1-1
85/87.5/90/92.5(fail)/92.5
B. Hang Power Snatch, 5 fast reps @ 75# x 3 sets
C. GHD Sit ups, 15 reps x 5 sets
May 25th (Wednesday WOD 6)
A1. Back Squat @ 30x1, 2-3reps x 5 sets, 120sec
125/135/145/155/165
A2. Bench Press @ 30x1, 2-3reps x 5 sets, 120sec
80/85/90/95/100(2)
B. Split Squats @ 30x0, 12/leg @ BWT x 3sets
5lb DB
May 26-29 in Vancouver trying on Mike and team OPT - WOOT WOOT!
May 30th (Friday WOD 6)
For Reps
180 sec box jump 14" - 47
180 sec rest
180 sec walking lunges - 64
180 sec rest
180 sec push up burpees - 26
180 sec rest
180 sec squat - 54
180 sec rest
180 sec Airdyne for Calories - 52
Total Reps = 243
May 31 (Saturday WOD 6)
2 x [1000m Row @ 50% effort/1000m row @ 85-90% effort]
Rest 10 min/seated
2 x [1000m Row @ 50% effort/1000m row @ 85-90% effort]
Friday WOD - From Everyone (posting for Darren)
For times - all @ 100% effort - record for benchmarks on Rowing power:
Row 100m
Rest 2 min
Row 150m
Rest 2:30 min
Row 200m
Rest 3 min
Row 250m
Rest 3:30 min
Row 300m
+
Tabata Anchored Sit-ups
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