Soon we will be doing tire flips as part of your program. Equipment is on it's way...
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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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7 comments:
Shouldn't we start with go-cart tires?? Those ones in the pic must only be for Sweeney.
Tuesday's Workout
For Time
30 KBS - 16kg
50 Puch Press - 45lbs
50 one arm DB row - 30lbs (25/hand)
30 KBS - 16kg
14:16
Got sick after this one, it was brutal!
Monday Night Workout
Dead lifts 10-10-10-10-10-10 65lbs
AMRAP in 7 minutes - 5 situps, 5 ball squats
Great workout.
Tuesday Workout:
4 sets
-A1. DB Romanian Deadlift, 25 lbs/hand
--------Reps = 12, 12, 12, 12
-A2. Purple Palms-Out Chin-Ups
--------Reps = 6, 3, 4, 2
For time:
-row 800 m
-25 box jumps (20")
-row 800 m
--------Time = 09:40
This time Darren and Mike made me do it!
Power Clean: 1RM - 205, 215(f)
Bench Press: 1RM - 215 (slight asst. from Ken)
Workout:
Back Squats: 10reps x 5sets
95lbs
100lbs
105lbs
110lbs
110lbs - 7 reps
+
A1. Low Incline DB Press 6-9reps x 3sets
1st- 9 @ 40lbs
2nd- 9 @ 45lbs
3rd- 7 @ 45lbs
A2. Kipping Chin-ups, AMRAP x 3sets
1st- 18
2nd- 15
3rd- 11
(got out of rhythm at end of each when getting tired. My head then drop the ball, know i could get more. Stupid brain.)
+
GHD Sit-ups (Disclaimer: If I was smart enough to clarify the workout I probably would not be crying tonight.)
Actual # of reps needed: 40
# completed before Darren and Mike yelled STOP!:
110
Note to all: be sure about reps. Darren and Mike have email addresses. Once again, Stupid brain!!!
Have a lovely evening, I'll be lying down. ouch!!, not already?
Tuesday Workout- As many rounds as possible in 20 minutes= 7.2 rounds
10 double unders-attemps count
10 DB push press 20 lbs each hand
10 KB SDLHP- 24 KG
5 push-up burpees.
Another workout that put me to the edge of throwing up.
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