A1. Front Squat @ 30X1, 5-4-3-2, 120 sec
A2. Chin-ups @ 31X1, 3-6 tough reps x 4 sets, 120 sec
B1. DB Russian Step-ups @ 1110, 12-15/leg x 3 sets, 60 sec - bench @ knee height
B2. One Arm DB Row @ 10X0, 20/arm x 3 sets, 60 sec
C. Row 7 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)
6 comments:
a1. 65-75-85-95
a2. 3-3-2-2
b1. 12/12/12 at 15#
b2. 20/20/20 at 15#
WOD:
A1.Front Squat 5-4-3-2
100/102/115/120
A2. Chin ups
5/4/4/3
B1.DB Russian Step ups
10# -15/15/12 per leg
(thanks for correcting us Darren)
B2.One Arm DB Row
10#/15#/15#
Running out of time for row so rowing tomorrow
New Session of WODs! WOO HOO!
Monday WOD#1
A1. Close Grip Bench Press @ 30x1, 2-3 x 3sets
75(3)-85(3)-95(3)
A2. Power Clean, 3-3-3
95-105-115
B1. Low Inclince DB Press. 4-8 reps x 3 sets
25lb(8)-30lb(6)-35lb(4)
B2. Front Squat @ 30x1, 3-5reps x 3 sets
95(5)-105(5)-115(4)
C. Flat Bench Press @ 20x0, 15-25 reps x 3 sets
25lb(15)-25lb(8)-20lb(12) I think i started too high on this one
ARMS FEEL LIKE JELLO, YAYA!
Nice work Arti and Allison.
Monday completion:
A1. Press @ 30X0, 2-3 x 5 sets, 120 sec
75-3/95-3/100-3/105-2/105-2
A2. Power Clean, 4 tough reps x 5 sets, 120 sec
115-4/135-4/155-4/160-4/165-3
B. Box Jumps, 30 sec work/30 sec rest x 10 sets - 24" height
16/16/15/15/16/15/14/15/14/14
C. GH Sit-ups, 10 reps x 3-6 sets, 60 sec - # of sets is up to you, be smart
10/10/10/10/10/10
missed a workout on weekend, walked downtown for 5 hours. legs were feeling that. right hip was feeling it too.
felt good today.
out
Wednesday WOD#1
A. Deadlift @ 21x1, 5 moderate reps x 3 sets
135lbs/155lbs/175lbs
B. As many rounds as possible in 10mins
3 tough ring rows
10 unanchored sit up
13 rounds plus 4 sit ups
C. DB Back Extensions @ 20x0, 10-15reps x 5 sets
15(10lbs)/15(10lbs)/12(15lbs)/12(15lbs)/12(15lb)
Back and abs are so very done!
WOD:
20min row - 3974
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