Stop for pedestrians:
Pedestrians have the right-of-way at all intersections except those controlled by traffic signals.
Pedestrians only have the right-of-way at traffic signals when they are crossing with the green light, the walk indication or flashing "walk" signal.
Pedestrians may be unpredictable.
Be alert for people unexpectedly stepping in front of your vehicle, crossing against lights or jaywalking.
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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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January
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- Sweetener Update
- When the moon hits your eye......
- Do you want some FREE STUFF?
- January 27th
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- Todd's Deadlift Caught on Camera
- The Zone Diet
- What does comittment mean to you?
- Down and Dirty with Kids in the Kitchen
- Pedestrians
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- Myths and Truths
- The Challenge!!!
- The Last Supper
- January 2, 2010
- New Years Day
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January
(18)
14 comments:
"filthy fifties"
50 of each
box jumps 24"
jumping chin-ups
KBS 1pd
walking lunges
kness to elbows
push press - 45lbs
back extension
wall ball - 20lbs
PUB
DU's
27:41
This time would not have been set if it wasn't for Darren & Ken kicking my ass around on the floor, one stage to the other.
Recovery is now into 40 minutes and I am still shaking.
Many Thanks.
A-1 front squat, single rep 6 sets
loads:205,225,225,245,205,225
( failed on second attempt at 245 due to shoulder pain)
A-2 squat jump onto 24" box
reps: 10,10,10,10,10,10
B DB walking lunges 8/leg w/50 lb dumbells
C barbell russian step ups (20" box)
8 reps/ leg
loads: 42,62,62
awesome job Gino, I'm not ready to try that one yet.
Yesterdays WOD
Run 3 miles
Time 32mins.
I have no idea if this is a good time at all, considering i am a very slow runner. I run 2-3mins brisk walk 4-5mins. Legs feel like jello, not sure that running is my thing.
rutinarias del día:
(routine of the day)
A1. Straight Press 3-3-3-3
90lbs, 95lbs(got 2.5reps), 90lbs, 90lbs
A2. GHD Sit-ups, 20 fast reps x 4 sets
+
B. Push Press with highest press weight, AMRAP x 2sets
95lbs - 7 , 4
+
C. 1-10 KBS Ladder (unbroken)- 24kg
Time: 4:59
+
D. Row Intervals - 20sec @ sub 1:35, 40sec @ 1:50-1:52 x 10sets
Note: i held the desires stroke rate for the first set. After that i was unable to acheive the set stroke rates. I was able to keep the 20sec stroke rate to sub 1:50 and the 40sec to 2:05-2:10
this one really made me a zombie the rest of the day.
Athletes Note:
Had Beef Tortollini with chesse last night. Could have been a factor.
out
WOD:
4 rounds of:
A1. DB Romanian deadlift: 30,35,40,40 lbs/DB
Reps = 12,12,8,10
A2. Purple chin-up, palms away
Reps = 9*,4,3,2
*I messed up and did palm in 1st set
+
For time:
-row 800m
-25 box jumps 20"
-row 800m
Time = 9:08 (32 seconds less than last time!)
Jan 09, 2010
Push Press 1RM = 210
Weighted Chin-up 1RM = 95lbs
Yesterday:
As many rounds in 20 min:
7 muscle ups
7 Kettle bell swings - 2 pood
7 pushup burpees
7 rds + 5 muscle ups
Saturday Jan 9, 2010
A1.One Arm DB Row 20lbs 6-8/arm x 4 sets
A2.45lb push press 6-9 reps x 4 sets
My results A1 8/8/8/8 A2 6/6/7/6
B1 Step up 20" 8-10/leg x 3 sets
B2 DB Back Ext. 10lbs 2 sec at top 8-10 x 3sets
My results B1 10/10/10 B2 8/9/10
I am really getting upset with my push press reps I really thought I would do better than I did. Good thing no one was around today.
Jan 9, 2010
Don't worry Judy. That was a great job. Looks like a tough workout.
Keep up the good work.
Disco Party tonight and "Fran-ish" tomorrow. Will definitely be watching what i consume tonight. Excited and soar already for tomorrow's workout. :)
out
Stretch,
Don't drop the bar!!!!!!!!!!!!!!!!!!
Max 1 Rep Deadlift:
135x10/185x6/225x5/295x3/315x2/345/365/401(f)/401.
Achieved one of my long-time Crossfit goals today of a 400lbs DL.
Great job Sweeney. That goes for all of you who post regularly - commitment will get you where you want to be. I am keeping an eye on everyone.
Jan 10, 2010
WOD: Fran-"ish"
21-15-9
Barbell Thrusters (65lbs)
Chin-ups
Time: 5:47
Darren you will be glad to know i did not break on any set of the thrusters. Unfortunately, on the chinups i wasn't so lucky. Thought i could power thru with a good rythm of 5 then quick break and continue, but the breaks cost me the extra time as well as the late night i chose to have.
No excuses here, i made the choice to have 3 drinks last night and i see the results. Lesson for all of us, your nutrition counts as part of your program and your body will let you know when you may have choosen to move a bit off of the course.
out
WOD
A1 Bench Press 10-15reps * 4(up 4 reps)
A2 DB Squad 12 reps * 4 (up weight 5Lbs per hand)
B DB forward lunges 8per leg(ûp 5 Lbs per hand)
C Deadlift 10*3sets (weight up by 10 per set)
(55-65-75)
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