6 sets @ 90-95% effort:
30 sec PUB
60 sec Running
6 min rest
+
Tabata Anchored Sit-ups
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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)
4 comments:
WOD
30 sec PUB 9/8/8/8/9/9
60 sec running 200/200/175/200/200/200
+
tabata anchored sit-ups 15/14/11/10/10/9/9/9 = 87
Good work Lisa and Arti.
Monday Wod 5 (completed Tuesday)
A. Clean and Jerk, 1-1-1-1-1, 180sec
90/100/110/115/120
B. Box Jumps - 20", AMRAP in 10 sec x 15 sets, 50sec
4/4/5/5/5/5/5/6/6/5/5/5/5/6/6 Total 77reps
increase of 12 reps from last time, woo hoo!
C. GHD Sit ups, 20 reps x 3 sets, 60 sec
Wednesday WOD 5
A1. Back Squat, 2-3 reps x 5 sets, 120sec
115/125/135/145/155 (all 3 reps - should have started at 135, misread my notes argh!)
A2. Bench Press, 2-3 reps x 5 sets, 120sec
75/80/85/90/95 (all 3 reps - again should have started at 85)
B. Split Squats, 12/leg x 3 sets, BWT, back leg on 14" box. Used only 5lbs DB
Knees are officially done, REST DAY TOMORROW, so excited!
Good Work Judy, Arti and Todd!
Wednesday WOD:
6 sets @ 90-95% effort:
30 sec PUB 12/12/13/13/13/13
60 sec Running 235/240/240/235/235/240 *aprox. meters ran*
6 min rest
+
Tabata Anchored Sit-ups
14/15/15/15/14/14/13/12
Felt good today. Could focus on my diet a bit better. Slacking in that department. :)
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