Wednesday
A. Bench Press, build to a tough 3
B. Bench Press, use 90% of weight achieved in part A - perform 3 reps x 3 sets, 120 sec
C1. One Arm DB Row, 8-10/arm x 5 sets, 60 sec - make it heavy
C2. Push-ups, 5-8 tough reps x 5 sets, 60 sec - adjust technique/body position to meet rep requirements
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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
Followers
Blog Archive
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2011
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July
(7)
- 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)
34 comments:
WOD - Did July 26 Workout
50,40,30,20,10 DB Swings, anchored situps,time=12:02
+
DB Thrusters 20 unbroken x 3 sets - used 15# then 10# for sets 2 and 3
+
10 min row - 1789.0 m
Good workout for first one in over 2 weeks.
WOD:Did July 26 Workout
50,40,30,20,10 reps for time
DB Swings - pick up a lite weight - 20#
Anchoured Sit ups
Time - 10.12
+
DB Thrusters,20Unbroken reps X 3sets
20/20/15
(2nd round i could not keep up)
+
Row 10mins (I did a walk/run on treadmill for 30mis
3.89km
WOD:
A.Bench Press built to tough 3
75#
B.Bench press 90%
67.5#
C1.One Arm DB row
25#
C2.Push up,5-8tough reps
5/5/5/8/8/
first 3 rounds did from Toe, last 2 from knee
Treadmill run: 5km
Time: 30.46
Goal is to get under 30mins
Have a great weekend everyone!!!
Wed WOD done friday
A. bench press 65# - could only get 2 at 70#
B. bench press 3 x 3 sets at 60#
C. 1 arm dumbell row 8 - 10
5 - 8 pushups
first 2 sets used 20# DB 10/arm - 5 pushups
last 3 sets used 25# DB 10/arm - 5 pushups with plates.
Pushups are not good right now!!! Good job Arti and the run too.
WOD:
3X3mins of jump rope, 90sec rest
+
4X2min row
(431/439/423/440)
+
5X1min Box Jumps - 20"
(17/17/17/17/17)
+ @ gym
30min walk on treadmill with 10% incline
3.61km
+
50 sit ups & 50 hanging knee raises
WOD:
A.Front Squat,5-4-3-2-1
(115/120/130/135/140)
B.Wall Balls ,10repsX 7sets,90Sec
14# to 9foot
C.KBS -AMRAP to eye level - 16kg
20reps - gave up so easily
WOD (from June 29)
A. Front squat 5-4-3-2-1 = 45/60/65/70/85
B. 14# wall balls - 10 reps x 7 sets
C. AMRAP 16kg KBS = 30
Cheerio all.
I'M BACK FINALLY! Two weeks off not good!
Session #4
Monday WOD#1
OHS, 5 reps x 5 sets, 120sec rest
22#/32#/42#/47#/52#(4)
+
10,9,8,7,6,5,4,3,2,1 For Time: 18:11
Power Clean - 100#
Negative push ups
+
GHD Sit ups, 50 reps for time: 3:48
Wednesday WOD#1
10x10sec Row @ 100% effort, rest 60sec
1-50m/2-49m/3-50m/4-53m/5-50m/6-53m/7-52m/8-51m/9-50m/10-50m
+
8x12sec Airdyne @ 100%, rest 90sec
1-11cal/2-14cal/3-13cal/4-12cal/5-11cal/6-10cal/7-9cal/8-10cal
+
6x10 Wall Balls - 20#, rest 60secs
+
4x25sets as fast as possible, 60 sec rest
MY LEGS ARE DONE!
Friday WOD#1
AMRAP in 20mins
1 deadlift - 225#
3 bench press - 95#
6 Turkish Getups - 12kg/arm
Total: 4rds plus 2 BP
Things to note, this workout is FREAKING Hard. I had to drop my bench press down after the 2nd rep as i couldn't get the bar up again (did 85#). And my last round of Turkish getups i had to drop down to 8kg as i was afraid i wouldn't be able to get them off the ground again. I am sure my arms will not function tomorrow. Thanks Arti for saving my from my Bench press twice. So glad its friday!
Saturday WOD#1
2 x 10min run, 5min walk
Distance 3880m
Monday WOD#2
OHS, 5 reps x 5 sets, 120sec
27/32/37/42/47
+
For Time: 16:36
65# Power Snatch - 9,8,7,6,5,4
GHD Situ up - 9,12,15,18,21,24
+
Single arm KB Farmer Walks - 32kg, 20sec walk x 5 sets/side, 20sec b/t sets
WOD:
A.Bench Press,build to 3 tough
55/65/75/80(F)
B.Push Press, build to 1 tough
95# (100F)
C.21,18,15,12,9
Push press 50% of tough single - 45#
Hanging knee raises
Unachoured sit ups
Time- 12.44
Darren/Mike
We need new WOD posted for Friday, please...
Friday WOD#2
5 x 20 sec Row @ 100% effort, rest 80sec
92m(1:48.6)/97m(1:43.0)/97m(1:43.0)/101(1:39.1)/97m(1:43.0)
+
5 x 30sec Airdyne @ 100% effort, rest 3mins
24cal/24cal/18cal/17cal/17cal
+
5 x 60sec Row @ 50%/60sec Row @ 85%
206m/224m/208m/227m/204m/225m/200m/222m/202m/222m
So very tired now!
My Last Post should have said Wednesday WOD#2 not Friday.
Today was Friday WOD#2
AMRAP in 20 minutes:
3 Press - 80#
6 Russian KBS - 32kg
9 Box jumps - 20"
9 rounds plus 2 box jumps.
Way better than i thought i would do. Thanks for the workout Tiffany. Lets do it again soon!
WOD:
A. Front Squat,3/3/3-build to tough 3
(115/125/135)
B. Front Squat,1-1-1 - build to tough 1
(145/150/152.5) -PB
C.3 rounds for time:
20DB thrusters - 15#
30 walking lunges
Time - 7.09
Aug 22/11
WOD:
A. Front Squat, 3-3-3 build to 3max
135,165,175(2)
B. Front Squat, 1-1-1 build to 1max
180(F),180(F),180
C. 3rnds for time:
20 DB Thrusters - 25#
30 Walking Lunges
Time: 6:45
very weak, hard to catch breath. Legs done as i suspected.
out
Aug 24/11
WOD:
A1. Press @ 20X0, 4-5 x 5sets, 120 sec
5-75#, 3-95#, 5-85#, 4-90#, 2.5-95#
A2. Chin-ups @ 31X1, 2-3 x 5sets, 120sec
3-20#, 3-25#, 3-30#, 3-35#, 2-40#
B. Tabata Push ups
14/6/4/4/4/3/3/3
C. One Arm DB Row @ 20X0, 12-15/arm, 30sec b/t arms
R L
25# 15 15
30# 15 15
35# 15 15
Starting all over. :)
out
Saturday WOD#2
2 x 10min Run, 5min walk
4120m
Wednesday WOD#3
5 x 30sec Row @ 100% effort, rest 120sec
148m/150m/149m/149m/148m
+
10 x 30sec Airdyne @ 50%/30sec Airdyne @ 85%
165 calories
+
10min EZ Row Cool-Down
2:29/500m
2017m
WOD:
A1: Press@20X0,4-5X 5
(5-45/5-55/4-60/3-65/2-65)
A2:Chin ups - purple band
(3/3/3/3/3)
B:Tabata push ups -kneeling
(7/13/10/6/6/7/6/6)
C:One Arm DB Row
10#/15#/15#
Wed WOD
A1 push press 5/45#,5/45#,5/50#,4/55#,3/55#
A2 chin ups 3/3/3/3/3 purple band
B tabata pushups 7/13/8/6/6/5/5/4 = 54
C one arm dumbell rows
set1 10# 15/arm
set2 15# 15/arm
set3 15# 15/arm
Oh my arms - hope I can drive home. Good job Arti. Thanks for the cheers Todd.
sunday 30min run
last night 30min run at home.
this all i can do for now to busy with work but atleast i'm doing something.
Friday WOD#3
AMRAP as possible in 20mins
1 Power Clean - 75#
1 Thruster - 75#
6 GHD Situps
9 KBS - 24kg
Completed 10rds
Happy Friday. Thanks for the workout Todd and Tiffany!
WOD:
Row Sprint 20sec X 5sets,2 min rest
(93/93/93/88/92)
+
Run 200m @95%effortX 5sets,Rest 6Xwork time
56sec/57/59/59/58
+
3 rounds for time
20KBS -16KG
Run 400m
Time- 11.10
"Dont like running outside"
looking forward to new WOD next week :)
Have a gr8 weekend ppl....
Fri WOD (stop crying Arti)
row sprint 76/80/84/81/76 = 507m
run sprint 200m 62sec/57/59/58/54
20kbs + 400m run x 3 sets for time = 11:10
Happy to have completed this workout - right Arti! See you all next Friday. Have a good week.
Monday WOD#3 (catch up from last week when i was sick)
OHS, 5 reps x 5 sets
#32/#37/#42/#47/#52
+
10,9,8,7,6,5,4,3,2,1 reps rds for time:
Power Clean - 100#
Negative Push Ups (up from the knees)
16:50 (took 1:22 off my time - WOO HOO)
+
KBS - 16kg, 12 reps per minute x 10mins
Thanks for the early morning workout Tiffany, it was most excellent!
Tuesday WOD:
50, 40, 30, 20, 10 rep rds for time:
KB Swings - pick a lite weight
Anchored Sit-ups
+
DB Thrusters, 20 unbroken reps x 3 sets, 180 sec - pick a manageable weight
+
Row 10 minutes @ 50% effort
Wednesday WOD:
5rnds for time:
20 DB Walking Lunges (20/10#)
5 DB Clena and Jerks
Time: 5:33
(i didn't use any weight on Lunges. Very sharp pain in top of thighs when i used 20#???)
+
6 sets:
10 Back Squats - i used 135#
60sec Airdyne @ moderate effort (averaged 21.8mph)
3min rest
Hips and thighs are super tight. I believe it could be lack of excersice and then running too hard at Spartan Race. I feel old :(
out
Wednesday WOD#4
3x45sec row @ 95% effort, rest 150secs
213m/212m/210m
+
12x30sec Airdyne @ 50%/30sec Airdyne @ 85%
207cal total
+
10 min EZ row cool-down
1816m
Friday WOD#4 (completed thursday)
5 Rounds for time
1 Press - 75#
2 Push Press - 75#
3 Push Jerk - 75#
4 Hang Power Clean - #95
5 Front squat - 95#
Time 11:12
i was going for under 10mins on this but didn't realize just how heavy the weights would be after the 1st round. Glad it is done though!
monday 30 min run
today
15GHD
500m row 2.29avg
15GHD
500m row 2.24avg
30BE
stretching.
i think i miss the roller most of all.
Mike put up quicky workouts for me or email them to me. preferrable 15-20min would be perfect.
thanks lovely people in the back.
Wed Sept 7, 2011
A. front squat 5-4-3-2-1, 55#/65#/75#/85#/100#
B. 14# Wall Balls 10reps x 7 sets
C. KBS 16kg AMRAP to eye level but I did
22 overhead.
Good work everyone. Nice seeing the gym busy - Todd, Gino, Allison, Lisa, and Arti.
Sept 7,2011 WOD:
A1. Bench Press, build to tough single
75x5/95x5/115x4/135x1/140x1
A2. Deadlift, build to a tough double
135x3/165x3/205x3/235x2/265x2/285x1
B. For total repetitions:
2 minutes of GHD Sit-ups - 37
2 minutes of Hanging Knee Raises - 15
2 minutes of Anchored Sit-ups - 48
C. Walking Lunges, AMRAP in 3 min at continuous/steady pace - 80
Working on it. slowly.
out
THursday WOD:
Wednesday
A1. Press, 5-4-3-2-1, 120 sec
65/75/85/95/110(PB)
A2. Chin-up, 2-4 tough reps x 5 sets, 120 sec
4-35/4-40/3-45/2-45/2-45
B. As many rounds as possible in 10 minutes:
5 tough ring rows - adjust height of rings and body position to meet requirements
5 tough push-ups - kneeling, from toes, to depth, to additional height
8 rounds
C. Turkish Get-ups, 15/arm with a tough weight
16kg kettle bell
coming around!!
out
Tuesday WOD:
A1. Back Squat, 8-10 x 5 sets, 90 sec
75-10/95-10/105-10/115-10/125-10
A2. Chin-ups, 10-15 reps x 5 sets, 90 sec - find a way to make 15 reps
15/15/15/15/15
A3. Romanian Deadlift, 8-10 x 5 sets, 90 sec
115-10/125-10/135-10/145-10/155-10
A4. Push-ups, AMRAP in 60 sec x 5 sets, 90 sec
25/25/23/23/22
made it through.
out.
3rounds
row 500m
12 kneeling push ups
21 box jumps 14"
time 15:07
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