1
A1. Back Squat @ 20X1, 12-15 reps x 3 sets, 1 min
A2. Flat Bench DB Press @ 20X0, 12-20 reps x 3 sets, 1 min
A3. DB Russian Step-ups @ 11X0, 10-12/leg x 3 sets, 1 min
A4. One Arm DB Row @ 20X0, 15/arm x 3 sets, 1 min
B. Airdyne Sprint 10 sec ALL OUT every min for 10 mins
2
4-5 sets @ moderate effort:
4 min Row
2 min Double Unders
4 min rest b/t sets
3
As many rounds as possible in 2 minutes:
3 DL @ 135lb/95lb
3 Burpees
+
Rest 10 min
+
As many rounds as possible in 2 minutes:
3 DL @ 135lb/95lb
3 Burpees
+
Rest 10 min
+
As many rounds as possible in 2 minutes:
3 DL @ 135lb/95lb
3 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
7 comments:
WOD - #9
A. Push press - 77.5#
B1.Clean Grip DL x 4 sets
8/115,8/135,6/145,6/147.5
B2 Flat bench DB Press x 4 sets
30@10#,30@15#,28@15#,20@15#
C Row sprint 30s x 4 sets
120m,115m,106m,105m
Apr 30, 2012
WOD:
A. Power Clean, build to a 1RM
135-2/155-2/165-1/175-1/185-1/190-x
B1. Knees to Elbows, AMRAP in 1 min x 5 sets, 1 min
20/22/19/18/18
B2. Front Squat @ 20X0, 12-15 x 5 sets, 1 min
75-15/85-15/95-15/105-15/115-12
C. Airdyne @ 95%, 1 min x 3 sets, 5 min b/t sets - go hard
cals - 34/38/29
May 1, 2012
WOD:
A. Wtd Chin-ups, build to a 1RM (or a lot of negative reps!)
35-3/53-1/70.5-1/75.5-1/80.5-x
B1. Romanian Deadlift @ 20X0, 8-10 reps x 5 sets, 1 min
185-10/195-10/205-9/205-10/215-9
B2. Ring Dips, AMRAP in 1 min x 5 sets, 1 min - do ring holds if you can't
10/11/10/8/7
C. Unanchored Sit-ups, AMRAP in 1 min x 5 sets, 1 min
31/27/27/25/26
May 2, 2012
WOD:
A. Power Snatch, build to a 1RM
95-3/115-1/135-5/145-3/155-3
B. Hang Power Clean, 5-5-3-3, 3 min - 1st set @ 125lb
125-5/135-5/145-3/155-3
C. Press @ 21X1, 3-2-1-1, 3 min - 1st set of 3 @ 105lb
105-3/110-2/115-1/120-1
D. Squat Snatch @ 80lb, 30 reps for time
3:36
May 3, 2012
WOD:
3 sets @ high effort:
10 Chin-ups
10 Wall Balls - 20#
Airdyne .5 mile
Rest 2 min b/t sets
1:52/1:51/1:53
+
3 sets @ high effort:
10 Toes to Bar
10 Wall Balls - 20#
75 Double Unders
Rest 2 min b/t sets
1:58/1:56/1:49
+
3 sets @ high effort:
15 Burpees
20 Squats
25 KBS - 24kg
Rest 2 min b/t sets
2:10/x/x
was unable to continue. Very, very close to throw up.
off to Nica tomorrow. :)
out
WOD 1
A1.Back Squat@20X1,12-15repsX 3set
95#/15,105#/12,110#/12
A2.Flat Bench DB Press@20X0,12-20reps
15(20),20(20),25(12)
A3.DB russian step ups
15# with 10reps on each set
A4.One arm DB Row
15#/20#/25
B.Airdyne sprint 10sec every min for 10min
54 cal - continues count
Wod 1
A1. Back squat, 12-15 x 3
45#-15, 50#-12,55#-12
A2. Flat bench DB Press,12-20,x3
20#-20,20#-18,20#-14
A3. DB Russian step-up,10-12/leg,
x 3 sets
20"box 10#-12/leg,12/leg,10/leg
A4. 1 Arm DB Row 15/arm x 3 sets
20# - 15/arm,15/arm,15/arm
B. Row sprint 20secs every min for
10 min. meters
80/81/77/71/77/77/67/73/77/79
May 5, 2012
Sunset surf session near San Juan Del Sur. 2hours in the surf getting rocked. Shoulder WOD for sure.
May 6, 2012
4hour surf session at Colorado near Playa Gigante. Quite a bit over my ability, but caught one good wave and took some good beatings. Good over all body workout being beatin inside the break.
May 7, 2012
4:30am wait up to take the boat 45mins to Lance's Left surf spot. More my level. Spent another 4hours in the surf. Caught my best wave yet. Rode the wave for about 5sec. Such a happy feeling when you actually are on the wave.
Returned for lunch an at 1.5hour rest, then back in the boat for afternoon session.
In the surf again from 2pm - 5:30pm. Caught a wave and rode for about 10sec. Best one yet. Awesome!
Today our bodies have decided with only sunset session, going to take some hammick time.
out
WOD:
4-5sets @moderate pace
4min Row
854m/848/827/829
2min Jump Rope
WOD
4-5 sets @ moderate pace
4 min row
2 min jump rope
4 min rest
Did not keep number of jumps but rowing was 744m/774m/703/695
Completed 4 sets.
Good work Cory - glad you joined us in the gym.
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