Friday
A. Thruster, build to a 3 rep maximum
B. Chin-ups, 4-6 tough reps (any style) x 3 sets, 180 sec
C. Row Sprint 100m x 5 sets, 90 sec
D. Row 15 minutes @ easy pace
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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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July
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- Wednesday A. Bench Press, build to a tough 3 B. B...
- Tuesday 50, 40, 30, 20, 10 rep rds for time: DB Sw...
- Wednesday A1. Press, 5-4-3-2-1, 120 sec A2. Chin-u...
- Monday 3 sets: 10 tough touch n go deadlift Run 90...
- Friday A. Thruster, build to a 3 rep maximum B. Ch...
- Wednesday A1. Bench Press, build to tough single A...
- Monday Run outside in sun for 20-30 minutes @ easy...
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July
(7)
5 comments:
july 7
5min airodyne 45cal
1min ghd 20, 18, 18
1min rest
1min airodyne 12cal, 15cal, 13cal
july 8
18min run 3kish
want to die after that run.
WOD:Last Monday's WOD
A1.Bench Press,tough single - 90#
A2.Deadlift -tough double - 190#
B.For reps
2Mins GHD -41
2Mins Hanging Knee raises - 44
2Mins Anchoured sit ups - 46
C.3mins Walking lunges - 81reps
Behind in the workout schedules but did last Mondays today.
A1 Bench press 1@75#
A2 Deadlift 2@165#
B 2 min GHD 31
2 min HKR 30
2 min Anchored situps 53
C. 3 min walking lunges - 71
WOD:Created my own little
5 mins Jump Rope
10mins Airdyne-15.6mph - 86 Cal
10mins Row -2.25ave/m - 2057m
3sets
10DB Bench Press -10lbs/hand
10 GHD sit ups
WOD: Last Fridays
A.Thruster, build to 3rep max - 85Lbs
B.Chin Ups - Used Purple band
4/4/4
C.Row Sprint 100m X 5Sets
21.9/21.5/21.8/22.3/22.5
D.Row 15mins@ easy pace
2.35ave/500m , 2900m
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