Monday
3 x 3 minutes of Jump Rope, 90 sec walk/rest
+
4 x 2 minute Rowing @ 80% effort, 60 sec walk/rest
+
5 x 1 minute Box Jumps @ 90% effort - 24"/20", 60 sec walk/rest - step-down from box only
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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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2011
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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...
- Wednesday A. Bench Press, build to a tough 3 B. Pu...
- 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
- Wednesday WOD
- Chin-up, achieve 1 rep maximum - that may be with ...
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June
(10)
3 comments:
Saturday WOD 2 (catch up)
Walk/Jog 30 mins - alternate between the 2
1min walk/7mins run/5mins run/6mins walk/4mins run
Friday WOD 3 (completed Sunday)
A1. Push Jerk, 4-4-4-4, 120sec
65-75-85-95
A2. Ring Rows, 10 tough reps x 4 sets, 120sec
B1. GHD sit-ups, 20 x 3, 90sec
B2. Push Press, 4-6reps x 3, 90sec
70(6)-75(6)-80(6)
C. side bridges, accumulate 3 mins per side
Plus 18 holes of golf (first time ever, WOOT WOOT!)
Monday WOD 4
Airdyne
300FY - 10mins - goal 200+ calories
188 calories (increase of 19cal from last time)
Thanks for the push Darren, just hope i can walk tomorrow!
OUT!
Mondays WOD
jump rope 3 x 3 min
rowing 4 x 2 min (386,379,373,398)
20 box jumps 5 x 1 min 17/15/15/10/11 (4th rep wipe out)
Good work Arti and Lisa.
Wednesday WOD 4 (completed Tuesday)
DB Walking Lunges, 10/leg x 5 sets, 120sec
10lbs per 5 sets
+
AMRAP in 3 mins x 4sets, rest 3min actively between sets
1 push-up burpee
6 anchored situps
Set 1. 8 rds
Set 2. 7 rds + 3 su
Set 3. 7 rds + 3 su
Set 4. 7 rds + 4 su
My abs are still hurting from Sunday's GHDs, hope i can function tomorrow!
Good work Arti and Judy.
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