Chin-up, achieve 1 rep maximum - that may be with weight, or with minimal assistance
+
Thruster, achieve 1 rep maximum - using a barbell
+
GHD Sit-ups, 30 to 60 reps - off the clock - amount depends on ability with movement...you be the judge.
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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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June
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- Wednesday A. Front Squat, 5-4-3-2-1, 180 sec B. Wa...
- Monday 3 x 3 minutes of Jump Rope, 90 sec walk/res...
- 3 x Row 60 sec @ 90-95% effort, walk 6 min + 3 x R...
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- Steve Critchlow
- 3 sets: 5 minutes of walking/lite rowing/lite biki...
- Monday Up to 15 sets: 30 seconds unbroken KBS or D...
- Friday WOD
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June
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3 comments:
Training session #3
Monday WOD 1
5km Row - time trial
21:58.9
2:11.9/500m
Last time was 22:33. My goal was under 22mins, so i am really happy with my progress on the rower! WOO HOO!
Friday WOD
For times 100% for benchmarks on rowing
100m row 23.4 rest 2min.
150m row 34.9 rest 2 1/2 min
200m row 47.2 rest 3 min
250m row 1:09 rest 3 1/2 min
300m row 1:17.4
Tabata anchored sit-ups
17/14/12/11/10/9/10/9 total 92
Monday WOD
Chin-up - achieved purple band assisted with 20 lbs weight added. Tried 25 lb vest and could not get to bar.
Thruster for 1 rep max. - 79 lbs (prev personal best was 75lbs)
GHD situps - non stop to 35.
Good work Lisa, Allison, and Arti.
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