Monday
10 x 30 sec KB Swing/30 sec walk - keep the kb lite
+
5 min rest
+
10 x 30 sec Airdyne @ 85%/30 sec EZ
+
5 rounds for time:
100 high knee jump rope
5/arm turkish get-ups - tough
Wed
A1. Deadlift, 1 tough rep x 3 sets, 10 sec
A2. Power Clean, 1 tough rep x 3 sets, 10 sec
A3. Box Jump, 3 tough reps x 3 sets, 3 min
B1. Press @ 21X1, 5-4-3, 2 min
B2. Heavy One Arm Row, 6-8/arm x 3 sets, 2 min - use a KB if needed
C. GH Sit-ups, 10 reps x 3-5 sets, 60 sec - you decide
Fri
5 rounds for time:
Row 500m
15 Push-up Burpees
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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
8 comments:
Saturday WOD#6 (last of Session #5)
4 x 7min run/3min walk
4.6km
Monday WOD #1 (session #6)
3 sets
6 push press 85lbs
Row 2min @ 80-85%
rest 3mins
+
3 Sets
9 Front Squats 95lbs
2min Airdyne @ 80-85%
Rest 3min
+
For Time:
Walking Lunges - 30,20,10
Back Extension - 20,20,20
5:53
LONGEST WORKOUT EVER! So very tired.
WOD: Nov 22,2011
10 x 30 sec KB Swing/30 sec walk - keep the kb lite (i used 24kg)
16/16/16/16/15/15/16/15/15/16 - reps for KBS
+
5 min rest
+
10 x 30 sec Airdyne @ 85%/30 sec EZ - 192 cal.
+
5 rounds for time:
100 high knee jump rope
5/arm turkish get-ups - tough (i used 20kg KB)
Time: 24:51
shoulders are done!!!
out
WOD: Nov 24/2011
A1. Deadlift, 1 tough rep x 3 sets, 10 sec
285/295/305
A2. Power Clean, 1 tough rep x 3 sets, 10 sec
165/175/180
A3. Box Jump, 3 tough reps x 3 sets, 3 min
38"/41"/44"
B1. Press @ 21X1, 5-4-3, 2 min
95/100/105
B2. Heavy One Arm Row, 6-8/arm x 3 sets, 2 min - use a KB if needed
45/50/53(24kg KB)
C. GH Sit-ups, 10 reps x 3-5 sets, 60 sec - you decide
5sets completed
felt good
out
Prev WOD
20 min row starting with 10 squats and every minute thereafter.
1730 meters rowed.
Good job Arti.
Last Friday's WOD:
Row as many meters as possible in 20 minutes - however, you have to perform 10 squats at the beginning of every minute (i.e. you start the workout with 10 squats)
Row:2019m
Legs feel like jello!!
WOD: Nov 25/11
5 rounds for time:
Row 500m
15 Push-up Burpees
Time: 15:06
bad food intake last night. not good for burpee workout.
need to improve sleep numbers at night.
out
Tuesday WOD#1
10min continuous run
Wednesday WOD#1
5 sets for time:
20KBS - 16kg
10 push up burpees
Rest 4x work time
1:27/1:29/1:27/1:26/1:22
Thursday WOD#1
10min continuous run
Friday WOD#1
3 sets
5 power clean - 95lbs
Row 2min @ 80-85% (487m/484m/486m)
+
3 sets
10DL - 155lbs
2min Airdyne @ 80-85% (36cal/37cal/35cal)
+
30,25,20,15 rep rds for time
Unanchored Situps
Box Jumps 14"
10:41
What a way to end the week! wow so glad its Friday.
Nov 26,2011 WOD
A. Power Snatch 1-1-1-1-1 90sec
95/105/115/125/failed 130
B. Power Clean 1-1-1-1-1 90sec
155/165/175/185/failed190
C. Front Squat @ 135#, 5 fast reps, 5sets 90sec
Out
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