A1. Front Squat @ 30X1, 5-4-3, 120 sec
A2. Chin-ups @ 31X1, 3-6 tough reps x 3 sets, 120 sec
B1. DB Walking Lunges @ 20X0, 12/leg x 3 sets, 60 sec
B2. One Arm DB Row @ 10X0, 20/arm x 3 sets, 60 sec
C. Row 5 minutes @ a tough 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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Blog Archive
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2011
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September
(6)
- 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)
3 comments:
a1. 75/80/90
a2. 4/3/3
b1. 10#
b2. 10#
c. 969m
legs are shaking very very badly.
good work arti!
WOD:
A1.Front Squat
95/105/115
A2.Chin ups
6/3/4
B1.DB Walking lunges -15#
B2.DB row -15#
C.5mins row
1083m
WOD (completed on Tuesday)
A1. Front Squat @ 30X1, 5-4-3, 120 sec
135-5/155-4/175-3
A2. Chin-ups @ 31X1, 3-6 tough reps x 3 sets, 120 sec
30-6/35-6/40-3
B1. DB Walking Lunges @ 20X0, 12/leg x 3 sets, 60 sec
35/40/45
B2. One Arm DB Row @ 10X0, 20/arm x 3 sets, 60 sec
25/30/35
C. Row 5 minutes @ a tough pace
1360m, 1:50/500m Avg.
feeling better everytime.
out
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