Happy New Years Everyone.
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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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2010
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January
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- Sweetener Update
- When the moon hits your eye......
- Do you want some FREE STUFF?
- January 27th
- Here's Your Chance...
- A Week Away
- Todd's Deadlift Caught on Camera
- The Zone Diet
- What does comittment mean to you?
- Down and Dirty with Kids in the Kitchen
- Pedestrians
- Snowy/ Icy Conditions
- Left Hand Turns
- Myths and Truths
- The Challenge!!!
- The Last Supper
- January 2, 2010
- New Years Day
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January
(18)
3 comments:
WOD
A-1 back squat x1 rep x6 sets
A-2 squat jumps onto 24" box x6 sets
A-1 loads 220,240,280,300,280,280
A-2 reps 10,10,10,10,10,10,
B DB walking lunges x3 sets (10 reps/leg)
load: 45 lb DB's
C barbell russian step ups 20" box x3 sets
loads: 42x10 reps, 54x10 reps, 62x8 reps
1000 m row 3:51.0
CHEATS: 1 butter tart for yesterday (Dec 31)
Ken,
You will want to confirm this with Mike, but when lifting heavy loads for multiple sets, never go down in weight.
WOD
A1 Push press 9 reps * 4 sets
A2 Squat to ball AMRAP in 40 sec*4 sets
(35,31,33,30)
B 20 inch step up with knee raise -8 per leg
C 120sec * 3 sets skipping
(180,170,207)
D Push up burpees 5reps*6 sets
Food Journal
BF - Oatmeal
S(2pm till 6pm) - Half apple, yogurt & nuts, 4 wings & 2 drinks
D - Half cup rice, salad & Split pea soup(indian style)
Cheats - 2 drinks
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