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This was one of my WOD's for the latest OPT challenge. 3 chest to bar pull-ups, 3 burpees to 8'; As many reps in 3 minutes...
http://vimeo.com/7633848
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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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December
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December
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6 comments:
WOD
12 KBS @ 2 pds
Row sprint 400 m
X2
rest 2 min
12 sumo deadlift high pull @ 2 pds
Row sprint 400 m
X2
row times: 1:30.1 1:30.3 1:29.3 1:31.1
diet is pretty much back to normal.
CHEATS: Dec 28 (yesterday) 1 pce apple pie.
From Alana-
WOD: Skating...nothing structured, but feels good to move again! Back to normal tomorrow.
Food for Dec 28:
-toast, butter, 2 eggs
-beef vermicelli
-Cheats: Beef vermicelli isn't the best
Thoughts: Just very excited to get back to normal!
WOD - For time - 5 rounds
30 walking lunges
10 Negative push ups
Time - 13 mins
50 anchored sit ups -just an extra effort towards my abs
Food Journal
BF - 1 toast,Butter & slice of cheese
Snack - Grapes
L- Vegs wrap
S - yogurt & nuts
S - veg wrap & protein shake
No cheats
For Time: 14:51
100 Double Unders
35 Toes to Bar
25 Ring Dips
15 Handstand Pushups
25 Ring Dips
35 Toes to Bar
100 Double Unders
Food consumption has been quite good despite the amount of shite food in the house. It seems that when there is a lot of people (witnesses) around, I become more disciplined.
Been very active outside the WODs. Skating every day on Ken's rink. Thanks Ken.
Thoughts:
Time with family is awesome, and time alone is critical. One is every bit important as the other; both should be appreciated and neither should be taken for granted.
29th workout- another killer.
As many rounds in 20 Minutes= 9 two more than last time. HEHE
10 Double Unders-attemps count
10 DB Push Press 20 lbs each hand
10 KB SDLHP- 24 kg
5 push-up burpees
Good workout was tough, but felt stronger. My back later that day was in some serious pain. Need to go get a message or something, but this work stuff is getting in the way.
Looking forward to my assesment next week!
WOD
back squat 10reps x 5sets
105, 115, 125, 135, 150-6reps
+
A1. Low Incline DB Press 6-9reps x 3 sets
45lbs-9reps, 45-8reps, 45-6reps
A2. Kipping Chinups AMRAP x 3sets
21, 16, 11
+
GHD Situps (double checked reps this time!!)
50reps
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