Wednesday
A. Front Squat @ 20X0, 10-10-10-10-10, 5 min
B. Chin-ups, 2-3 tough reps x 5 sets, 3 min
Thursday - optional
3 x 3 min Row @ 50% effort/3 min @ 85% effort
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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
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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-...
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▼
May
(16)
3 comments:
Yesterday WOD
Hang Power Clean 5@65#,5@70#, 4@75#
Split Jerk - 5@45#,5@55#,5@60#
3sets - 10 push press 55#
10 20" box jumps
times (approx) - 2min/1.5min/2min
Tabata deadlift@75# - 11/8/11/10/8/5/3/7 = 63
Friday WOD 3 (catch up from when the Airdyne was broken)
3 x [5 min Airdyne @ 50% effort, ie 15-16mph/5 min Airdyne @ 90% effort, ie 20-22mph]
363 calories/18.9mph
Saturday WOD 5
10 x 300m row @ 90% effort, walk/rest 3 min - same pace for all 10 sets, complete 5 hanging knee raises every 3 min break
1:49.8/1:57.6/1:57.0/1:57.1/1:53.6/1:54.0/1:57.5/1:57.8/1:55.5/1:53.6
Happy Long weekend everyone!
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