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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
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10 comments:
i forgot to post this yesterday so here we go:
10 push press (15lb/h)
10 situps - unanchored
10 squats
10 KBS - 16kg
As many rounds as possible in 20 minutes.
I got 9 rounds, which is one more then last week.
The last round i poured through and as soon as I finished my tenth kettle bell swing the timer went off. I then toppled over and lied down for 10 minutes.
the last round i "powered" through, not poured through.
what can i say i have concrete on the brain.
Nice work Allison.
Thanks for the website Darren, kind of stuck in a routine of food. Some new ideas will be great.
Todd
PS: Yes, i am soar. :)
I am still soar. :(
this is a test
Tuesday Workout:
10 Rounds For Time:
-10 squats
-5 push-up burpees
Time = 8:26
Weds Workout:
Row 1500m
50 Anchored Sit ups
Time: 8.52 compared to 9.34 last record.
A1. One arm DB Row - 15lbs
1 sec hold at ribs, 15/arm x 3 sets, rest
60 secs
A2. Standing Press - 27 lbs.
1 sec hold OH, 10-15 reps
x 3 sets, 60 sec. rest
+
B. Split squat on 14" box, 8-10/leg x 3 sets
30 sec rest bt legs
+
1000 m row as fast as possible.
I used the correct weights this time. Great workout. Did not think I would beat my time on the row but I did it 5:15 beating last time of 5:20. Yahoo.
5 sets of squats for 10 reps + 3 rounds of 30 walking lunges (50lbs each hand) and 30 unanchored sit-ups (5:32)= sore, heavy legs and butt.
Today's RX - 5 sets Push Press 10 reps + AMRAP L Pull-ups + 2 min DU's, 2 min Jumping Chins-ups, 1 min DU's, 1 min PUB's.
AMRAP Deadlift 315# in 75 sec: 10
AMRAP Muscle Ups in 150 sec: 12
AMRAP Double Unders in 225 sec: 280 (did the first 100 unbroken)
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