Sunday, January 18, 2009

Mon. 1-19-09 wod

Mon. 1-19-09

Warm Up:

Shoulder Stretches, Mountain Climbers, Squats, Band Rows


Core Lift: Deadlift: (Rest 1-2 min. between sets)

10, 8, 6, 4


W.O.D.: Complete 4 Rounds / exercise before moving to next exercise.

60 Sec. per exercise with 20 sec. rest between rounds. 1 min. rest between stations.


Ring Rows:


Kettlebell Swings Single Arm: (2-Right, 2-Left)


Kettlebell Plank Rows Alternate Arms/ Rep:

Glute/Ham Developer Hyperextensions

SandBag Box Step Ups: (2-Rounds Right Leg, 2-Rounds Left Leg)



  1. In the beginning of my CF journey I said "I can't push a truck a truck!?!?" Joe as my witness!

    But now I can ... :)

    In fact there were a lot of things I told myself I can't do... even before CF. But I've come along way in the past 7 months. And thanks to a few people I've met and the friends who stood by me and not to forget the mental journey in CF and rattan combat; I've found I can do a hell of lot more.

    A lot of my "I can't"s have slowly turned themselves into "Yes I can" or even "Who the hell said I couldn't?"

    I've always wanted to be an astronaut but always told myself I wasn't smart enough or others killed that dream. well.. I *can* become an astronaut.. or at least try. Remember me though, I may someday be up there looking down.

    Future- Mission Specialist Sandra,

    that has a nice ring to it :)

  2. You know it girl. Anything is possible if you put your mind to it. Always reach for the stars.

    Look at me. In high school I was the kid that always got in trouble and never did very well. Teachers and students told I would never do anything with my life.

    Always the rebel. I never listened to them. Now I help to inspire and change lives everyday. I also own my own business now.

    Good thing I didn't listen to those people and never said CAN'T.

    Dream BIG and live LARGE!