A1. Front Squat @ 30X1, 4-3-2-1, 120 sec
A2. Chin-ups @ 31X1, 2-3 tough reps x 4 sets, 120 sec
B1. DB Russian Step-ups @ 1110, 9-12/leg x 3 sets, 60 sec - bench @ knee height
B2. One Arm DB Row @ 10X0, 15/arm x 3 sets, 60 sec
C. Row 10 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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2011
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October
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- Monday - 31st 5 sets ALL OUT: 30 seconds AMRAP DB ...
- Friday 10 x 30 sec Airdyne @ 50%/30 sec Airdyne @ ...
- Tuesday 3 sets @ a consistent/paced effort: Row 75...
- A. Press, build to 1 RM B. Chin-ups, perform 1 tou...
- Monday A. Deadlift, build to 90% of your 1 RM B. 5...
- WOD 1 A1. Front Squat @ 30X1, 3 tough reps x 3 se...
- A1. Bench Press @ 30X1, 1 tough rep x 5 sets, 10 s...
- WOD 1 A. Deadlift, build to tough single - no fail...
- A1. Front Squat @ 30X1, 4-3-2-1, 120 sec A2. Chin-...
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October
(9)
10 comments:
Monday WOD#2
A1. Close grip Bench Press @30x1, 203 x 4 sets
80(3)-85(3)-95(3)-100(2)
A2. Power Clean, 3-3-3-3
100-115-120-125(1)PB
B1. Low Incline DB Press 4-8reps x 3 sets
30lbs(6)-30lbs(6)-35lbs(4)
B2. Front Squat @ 30x1, 3-5reps x 3 sets
100(5)-110(4)-120(3)
C. Flat Bench DB Press @20x0, 15-25 reps x 3sets
20lbs(20)-20lbs(15)-15lbs(15)
Mondays are Kill your arm day! WOO HOO!
Where is everyone?
We are here happily working and working out.
Mon WOD
A1. Deadlift 3/115,3/125,3/145,3/155,3/160
A2. Bench Press 3/60,3/65,1/70,2/70
B1. KBS 12kg 20/22/22
B2. Low Incline BD Press 20/10#,15/15#,13/15#
Tabata anchored situps 16/14/12/10/10/8/8/8
WOD:completed Monday
A1. Dealift
(115/145/165/185/195)
A2.Bench Press
(60/65/70/75/80(1/F))
B1.KBS 45sec - 35#
(20/23/20)
B2.Low Incline DB Press - 15#
(20/20/17)
C. Tabata anchored sit ups
(17/17/14/11/10/11/11/10)
WOD - Last Friday's WOD
A. Press,build to 1RM
70# - 75F
B.Power Clean, build to 1RM
95# - 97.5(F)
C.Perform 1power clean @ 90%,1 RM 30sec for 10mins
58#
D.GHD
12reps X 6Sets
Wednesday WOD#2
A. Deadlift @ 21x1, 4 moderate reps x 4sets
165lbs/185lbs/205lbs/205lbs
B. As many rounds in 10mins
3 tough ring row
10 anchored sit ups
Completed 13rds
C. Russian KBS - 24kg, 30reps x 3 sets
Last thurs WOD #2
A.Press - 55#
B.Power Clean - 75#
C. Power Clean every 30 secs for 10min - 70#
D. GHD 6 sets - 12 reps
WOD: Monday's (all caught up now :)
A1. Front Squat:
115/125/135/145
A2. Chin Ups
3/3/2/2
Purple band/band +10#/Band+10#/Band+15#
B1. DB Russian step ups - 10#
12/leg
B2.One Arm DB Row
12/arm - 15/15/20#
C.10mins Row
2006m
Mon WOD done Thursday
A1. Front squat 55/75/85/100
A2. Chin ups purple band with 15# added 3/3/2/3
B1. DB Russian Step ups 20" box 10# weights
12/12/10 per leg (3sets)
B2. One arm DB Row - 15# all 3 sets, 15/15/15
C. Row 10 minutes 1965m
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