A1. Press @ 30X0, 4-6 x 5 sets, 120 sec
A2. Power Clean, 3 tough reps x 5 sets, 120 sec
B. KBS - lite, 30 sec work/30 sec rest x 10 sets
C. Anchored Sit-ups, 30 sec work/30 sec rest x 10 sets
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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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Blog Archive
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2011
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September
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- 1) A1. Deadlift @ 11X1 - tough effort, 3 x 5 sets,...
- A1. Front Squat @ 30X1, 5-4-3-2, 120 sec A2. Chin-...
- A1. Press @ 30X0, 2-3 x 5 sets, 120 sec A2. Power ...
- A1. Deadlift @ 11X1 - moderate effort, 5 x 5 sets,...
- A1. Front Squat @ 30X1, 5-4-3, 120 sec A2. Chin-up...
- A1. Press @ 30X0, 4-6 x 5 sets, 120 sec A2. Power ...
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September
(6)
5 comments:
WOD
A1.Press
(45-6/55-6/60-4/60-5/60-4)
A2.Power Clean
65/70/80/85/90
B.KBS- 8kg
(16/17/18/17/17/17/17/18/17/18)
C.Anchored sit ups
(24/23/21/19/18/16/16/16/16/16)
Testing
a1. 6@ 45#, 4@ 55#, 5@ 50#, 6@ 50#, 3@ 50#
a2. 45/65/75/85/ 90 failed
b. KBS 8kg
14/15/14/14/14/14/14/16/16/16
c. 12/11/8/10/8/9/7/8/7/9
holy canolli batman that was hard.
Sunday WOD:
A1. Press @ 30X0, 4-6 x 5 sets, 120 sec
65-6/75-6/85-6/90-6/95-4
A2. Power Clean, 3 tough reps x 5 sets, 120 sec
125-3/145-3/155-3/165-2/165-2
B. KBS - lite, 30 sec work/30 sec rest x 10 sets
18/18/18/18/18/18/19/19/18/18
C. Anchored Sit-ups, 30 sec work/30 sec rest x 10 sets
22/22/21/19/20/18/19/17/18/17
Feeling good again.
out
Friday WOD
A1 6/45,4/50,3/55,5/50,4/50
A2 3/42,3/52,3/62,3/72,3/82
B 8kg KB 16/16/15/15/15/15/16/17/17/16
C 21/18/15/15/15/13/12/12/12/11
Good work all.
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