Monday
Up to 15 sets:
30 seconds unbroken KBS or DB Swings
30 sec rest
30 seconds of BJ - step down only
30 sec rest
* Choose a lite weight for the KBS or DBS - unbroken is the key. Pick a box height that will allow for continuous movement during the 30 sec. If you cannot go continuous for all the sets, then your workout is over.
Wednesday
Press, find your 3 rep maximum
+
AMRAP in 10 minutes - Press @ 66% of your 3 rep maximum
+
Chin-ups, 1 tough rep x 10-->20 sets, 30 sec rest - amount of sets depends on ability
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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...
- 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
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5 comments:
Monday WOD 2 (completed Tuesday)
Airdyne - 10mins
300FY - goal was 200+ calories
169 calories.
This bike is EVIL!
Driving Range tonight, hope my legs function.
Wednesday WOD 2 (completed Thursday)
DB Walking Lunges, 10/leg x 5 sets, 120sec
used 5lbs DB for every set
+
AMRAP in 3mins x 3 setes, rest 3 mins actively between sets
1 Pushup Burpee
6 Anchored Sit ups
Set 1 - 7 rounds
Set 2 - 6 rounds plus 5 sit ups
Set 3 - 7 rounds
Friday WOD 2
A. Power Clean and Push Jerk, 5-4-3-2-1, 120sec
65/85/95/105/115
B. Clean and Jerk - 30 reps for time @ 95#
7:57 (this is a wicked hard weight!)
C. KBS - 16kg, 100reps for time - all the way overhead
6:57 (did first 25 straight through, then 10s the rest of the way)
Good thing its friday!
June 17.
1hr 15min X-Country Bike ride.
June 18
5.5km Trail Peaks Run Race in Canmore. 32mins
Feels good.
Here we go Todd.
out
Sunday
1hr 45min ride in K Country. 1hr hill climb to start, then 45min of fun. Throw in one complete over the handle bars and one other great save from going over the handle bars and call it a ride.
Not a Prescribed WOD, but i'm working my way back.
out
PS: only a tiny bit of blood from the knee. usual for a ride. :)
out
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