Monday
5 minutes of high knee jump rope
rest 5 minutes
5 x 300m Row @ 50% effort/300m Row @ 85% effort
rest 5 minutes
5 minutes of high knee jump rope
Wednesday
A1. Front Squat @ 20X1, 3-3-3-3, 2 min
A2. Chin-ups @ 20X0, 2-3 reps x 4 sets, 2 min - add weight/assistance as needed
A3. Bench Press @ 30X1, 4-4-2-2, 2 min
B. GH Sit-ups, 10 reps x 4-6 sets, 30 sec rest - you decide
Friday
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
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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
17 comments:
WOD
5min high knee jump rope
5X300m row
5min high knee jump rope
Had to combine single and high knee in the last round..
WOD: Nov 7, 2011
Posted Thursday, October 20, 2011
A. Press, build to 1 RM
75/95/105/110/115-personal best
B. Chin-ups, perform 1 tough repetition every min for 20 minutes - you decide what tough is
40# DB for weight
C1. Bench Press @ 20X0 - no pausing, 15-25 reps x 3 sets, 60 sec
75#-20/75#-20/75#-15
C2. One Arm DB Row @ 20X0, 20-25/arm x 3 sets, 60 sec (30 sec b/t arms)
L&R - 25#-25/30#-20/30#-20
figure my arms are supposed to feel this way.
:)
out
Monday WOD
5 min high knee jump rope
rowing
5 min high knee jump rope
Was tough on the legs especially the last 5 min of high knee jump rope.
WOD: Nov 8th 2011
Posted Oct 20th 2011
Friday
4 sets for total reps:
30 sec Box Jumps - 20"
30 sec KBS - tough for 30 sec - 24kg
30 sec DB Push Press - 30#
30 sec Squats
6 min rest
BJ 18/18/17/19-72
KBS 17/17/17/17-68
DB PP 16/16/15/17-64
Squats 25/25/25/24-99
Totals Reps - 303
Sucked on Push Press!!
out
WOD:
A1.Front Squat@ 20X1, 3-3-3-3
115/125/145(2)/137.5 (PB)
(messed up my weight, did 145 instead of 135)
A2.Chin up - (purple band +10#)
2/3/2/2
A3.Bench Press @ 30X1 4-4-2-2
(60/65/75/85)
B.GHD sit ups,10reps X 6sets
10reps X 6sets (touched floor each rep)
Wednesday Nov 9, 2011
Posted: Tuesday, October 25, 2011
3 sets @ a consistent/paced effort:
Row 750 meters
35 lite KBS - should be lite enough to complete unbroken - 16kg KB
30 box jumps - jump up, step down - 24" box
25 air squats
Rest same as work time
Row pace 3:02/2:58/3:00
Total Time 6:32/6:18/6:26
Felt good throughout.
out
WED WOD
A1 Front squat 3/65#,3/75#,3/85#,3/95#
A2 Chin ups black band + 10 lbs 3/3
black band + 15 lbs 3/2
A3 Bench Press 4/60#,4/65#,2/75#,2/80#
B. GHD 10 x 4 sets rested (Arti did hers)then
did 2 more sets of 10 touching floor each rep.
Nov 10,2011
Posted Oct 25, 2011
A1. Deadlift, 1 rep @ 90% RM x 5 sets, 10 sec
#285
A2. Power Clean, 1 heavy rep x 5 sets, 10 sec
#165
A3. Power Snatch, 1 heavy rep x 5 sets, 10 sec
#120
A4. Vertical Jump, 5 max effort reps x 5 sets, 2:30 min rest
-two foot take and almost got 10' line each time
A5. Bench Press @ 20X1, 5-4-3-2-1, 2:30 min rest
95/110/120/130/140
Felt like i picked the right weight. Was tough.
out
Nov 12, 2011
Posted Oct 28,2011
10 x 30 sec Airdyne @ 50%/30 sec Airdyne @ 80%
+
5 min rest
+
10 x 30 sec Row @ 50%/30 sec Row @ 80%
+
5 min rest
+
10 x 30 sec walk and recover/30 sec running back and forth in garage
This one builds up a sweat and so discomfort in your shoulders and legs. :)
out
WOD:
5 Sets for reps
1min Box jump -20"
13/18/17/16/16
1min PUB
15/13/13/13/13
1min Air squat
25/26/28/26/27
WOD:Nov 14, 2011
posted Oct 31,2011
5 sets ALL OUT:
30 seconds AMRAP DB Thrusters - make it unbroken but tough
30 seconds AMRAP Push-up Burpees
6 min rest
Rnd 1 /2 /3 /4 /5
DB(30#) 22/22/23/23/22
PUB 13/13/12/11/11
barely push out PUB on last set.
out
5 sets 1 min:
Box jumps (20")- 12/18/18/18/17
PUB - 12/12/11/10/10
Squats - 23/24/23/22/21
WOD: Nov 15, 2011
Posted Oct 31, 2011
A1. Power Clean, 3 tough reps x 5 sets, 2 min
150/155/160/165/165-2
A2. Close Grip Bench Press @ 20X1, 2-3 reps x 5 sets, 2 min
3-95/3-105/3-110/2-115/2-115
B1. Deadlift @ 11X1, 5 reps @ 50% RM x 5 sets, 60 sec
160#
B2. Push-ups, AMRAP x 5 sets, 60 sec - adjust body position/decrease depth as needed
22/20/17/15/13
Arms and Breasts hurt!!
out
WOD: Nov 16,2011
posted Oct 31,2011
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
Got it did!!
Less sets than Saturday's WOD, but the extra 30sec is very noticable.
out
WOD:
Dirty 30's
Time:19.47
Yesterday WOD: Dirty 30's
Time: 24:33
WOD: Nov 17, 2011
posted Nov 7, 2011
5 minutes of high knee jump rope - 549reps
rest 5 minutes
5 x 300m Row @ 50% effort/300m Row @ 85% effort
rest 5 minutes
5 minutes of high knee jump rope - 560reps
thanks for the lesson on rowing Mike. I found after the change my arm were more tired.
All good though.
out.
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