Monday - 31st
5 sets ALL OUT:
30 seconds AMRAP DB Thrusters - make it unbroken but tough
30 seconds AMRAP Push-up Burpees
6 min rest
Wednesday
A1. Power Clean, 3 tough reps x 5 sets, 2 min
A2. Close Grip Bench Press @ 20X1, 2-3 reps x 5 sets, 2 min
B1. Deadlift @ 11X1, 5 reps @ 50% RM x 5 sets, 60 sec
B2. Push-ups, AMRAP x 5 sets, 60 sec - adjust body position/decrease depth as needed
Friday
5 x 60 sec Airdyne @ 50%/60 sec Airdyne @ 80%
+
5 min rest
+
5 x 60 sec Row @ 50%/60 sec Row @ 80%
+
5 min rest
+
5 x 60 sec walk and recover/60 sec running back and forth in garage
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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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October
(9)
- 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)
7 comments:
Oct 31 Wod:
posted Friday, October 14, 2011
WOD 1
A1. Front Squat @ 30X1, 3 tough reps x 3 sets, 10 sec
135/155/170
A2. Box jumps, 6 tough reps x 3 sets, 2 min
Used 30" box (+ 25# plates)
+2(6)/+4(6)/+5(6)
B. As many rounds as possible in 10 minutes:
3 toes to bar (get them as high as possible for those that can't do them)
3 Push-ups (adjust height so that you can do 3 unbroken every set)
22 rounds
C. Row 10 min @ moderate effort
2458m - 2:02/avg
felt good. Toes to bar were tough in late rounds.
out
Nov 1 Wod:
posted
WOD 2 Friday, Oct 14, 2011
5 min Row @ 50% effort: 2:14/avg
5 min for rounds @ 80% effort - 10 walking lunges/10 db push press (25/15)/5 unanchored sit-ups
6rnds + 10 DBPP
3 min Row @ 50% effort: 2:09/avg
3 min for rounds @ 80% effort - 10 walking lunges/10 db push press (25/15)/5 unanchored sit-ups
4rnds + 7WL
1 min Row @ 50% effort: 2:04/avg
1 min for rounds @ 80% effort - 10 walking lunges/10 db push press (25/15)/5 unanchored sit-ups
1rnd + 6DBPP
good quickie!!
out
Oct 31 WOD
5 sets 30 sec 15# DB Thrusters 12/11/12/10/11
30 sec push-up burpees 8/8/7/8/7
6 min rest
Good one. Nice work Arti, Todd, Lisa, and Gino.
WOD:
5sets
30Sec 10# AMRAP DB Thrusters
(20/20/20/19/19)
30sec AMRAP PUB
(9/9/8/8/9)
WOD:
A1. Power Clean, 3 tough reps X 5sets
(75/80/85/90/95)
A2. Close Grip Bench Press@ 20X1,2-3repsX5sets
(55-3/65-3/75-3/80-2/85-2)
B1.Deadlift 50%
115#
B2.Push ups AMRAP
Mat + 15#plate
(17/15/10/10/9)
A1. Power Clean 3/55#,3/65#,3/75#,0/85#,0/85#
A2. Close grip bench press 3/55#,3/65#,1/75#,1/75#,1/75#
B1. Deadlift 5 sets 95# 5reps
B2. AMRAP pushup to 15# plate 10/11/8/10/10
Nov 2, 2011
Posted Monday, October 17, 2011
A. Deadlift, build to 90% of your 1 RM
295#
B. 5 sets ALL OUT pace:
5 touch n go DL @ 60% 1RM
AMRAP Push-up Burpes in 20 sec
Row Sprint 20 sec
Rest 6 min
PUB / Row
9 /110m(1:30.2/avg)
10/110m(1:30.3/avg)
10/110m(1:30.5/avg)
10/110m(1:30.2/avg)
10/111m(1:29.9/avg) - damper 9.5
C. Unanchored Sit-ups, 30 sec on/30 sec off x 5
17/17/15/14/14
had damper set at 7.5 until the 5th set. Could not get over 110m with damper at 7.5.
you know your abs are weak when. :)
out
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