Friday
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)
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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
4 comments:
Ok, i haven't posted in awhile but i have been working out. Here is my last week of session#5 of my WODs.
Monday
A1.Medium Grip Bench Press @ 30x1, 1reps x 5
95-100-105-110-120(PR)
A2. Power Snatch, 1rep x 5
70-75-80-85-90
B1. Medium Incline DB Press, 3-6reps x 3
35(6)/35(6)/35(4)
B2. Back Squat, 2-3reps x 3
125(3)/155(3)/185(2)
C. Low Incline DB Press, 12-20reps x 3
25lbs
Tuesday
15min run continous - 2km
Wednesday
A. Deadlift, 1 hard Rep x 5
225/235/245/255(f)/255(f)
B.As many rounds as possible in 20mins
15KBS - 16kg
12 Walking lunges
9 GHD sit ups
7 rounds plus 12 walking lunges
Thursday
15min continuous run - 2km
Friday
A. Push Jerk, 3-3-2-2-1-1
65/85/95/105/115/125(might be a PR can't remember)
B. Row 500m for time @ 100%
1:43.5
WOD: Nov 18, 2011
Posted Nov 07, 2011
A1. Front Squat @ 20X1, 3-3-3-3, 2 min
135/155/165/175
A2. Chin-ups @ 20X0, 2-3 reps x 4 sets, 2 min - add weight/assistance as needed
40#-3/45#-3/50#-3/55#-2
A3. Bench Press @ 30X1, 4-4-2-2, 2 min
115/125/135/140
B. GH Sit-ups, 10 reps x 4-6 sets, 30 sec rest - you decide
6sets completed.
Feel good today. Good mentally too as my girlfriend is home. :)
out
WOD: Nov 19,2011
posted Nov 7, 2011
5 sets - for reps - work @ 80-85% effort:
1 min - Box Jumps - jump up/step down
1 min - push-up burpees
1 min - air squats
2 min - walk/recover
Totally forgot to count. Had Kael working along with me. Tiff was on Rower too. My brain was having trouble multi tasking
out
Nov 21,2011
posted Nov 18,2011
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)
3392m
Legs are done!!
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