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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
20 comments:
5 sets for times:
20 KBS-1.5 pds
10 push-up burpees
Times 1:04,1:04,1:05,1:06,1:05
Finally...workout done yesterday
For time
Run 1mile (incline 3)
100 squats
Time 14:57...did shave 1 min off my last work out :)
WOD for Tuesday
For time:
-25 push press (20 lbs/hand)
-25 box jumps (20")
-50 walk lunges (with 15 lbs overhead)
-100 jumping chin-ups
-25 puch press (20 lbs/hand)
-25 box jumps (20")
-50 walking lunges (with 15 lbs overhead)
TIME - 13:43
This was a killer workout! My whole body still hurts!
WOD for today
10 rounds for time:
-7 wall balls (14 lbs)
-7 box jumps (20")
TIME - 8:37
This workout took longer than last time (8:22) but I really focused on making sure I did a full squat with each wall ball...so considering the extra range of movement, I"m happy with my time.
Do you ever play mind games with yourself before and during your workout?
Today, I almost talked myself into stopping about 4 rounds in. Then I made a deal with myself to just keep going no matter how slow my pace got. That took the pressure off and even though it was still hard, I had mentally stopped fighting for time.
So...even though I didn't stop, I feel like I lost the mental battle.
Any thoughts anyone?
WOD:
A1.DB Flat Bench Press(15Lbs/hand)
(20/20/18/17)-increased reps
A2.Band chin ups
(7/6/4/7)-Increased reps
B. Negative Push Ups
5reps*6sets
C.Kneeling Push up AMRAP in 3mins
48 -(40 in 4mins last record)
Improvement in all my workouts. Feeling good about it.
Alana,look at the brighter side, you did not give up in your 4th. Challenge to fight the time in your next sets. For me, when i first did wall balls, i wasnt satisfied with my time so next day i tried again and i got what i wanted with my time.Gotta kip trying harder each time.I keep telling myself"I can do this"and "i am only doing myself a favour".
Have a good weekend....
WOD
10 negative chin-ups
30 secs on 30 seconds off - kneeling push-ups
reps: 22/9/13/8
20 R leg forward lunge/20 L leg forward lunge x 3 sets. 10 lbs per arm.
My arms were gone after first set of push-ups. Next time I will be smarter.
Feb 27
OH Squats - 5 reps
45/65/95/115/135
1 round for time:
45# SDLHP 20
35# KBS 10
45# OH Squats 20
35# KBS 10
1:27
March 01
Bench Press 5sets for 3
135/155/175/195/195
3 Rounds for time:
10 KTE
10 Box Jumps 30"
2:03
March 01
Close grip bench press
5 sets x 3 reps
135/155/165/185/185
3 rounds for time
10 knees to elbows
10 box jump 26"
Time 3:15
Feb. 26 WOD
i walked on the treadmill at the gym for 30min level 3 incline and 3.3 was the pace.
i feel useless doing this but i know that i have to keep doing something or everything will be gone.
Ate like crap this weekend so i won't write it down because i don't want to own up to it. today however is a new start and i will keep the 13 pounds i lost off. Going for a walk again today.
WOD: For time
2000m Row - 9.20 (1.24 shaved off)
50DB Thrusters 10/hand - 3.15 (46sec off)
Goal was to below 10mins for 2000m and i did. Feel preety good.
March 02
6 Rounds for time:
10 shoulder Press 95lbs
10 Toes to Bar
5:38
7 sets for total work time:
7 SDLHP - 95 lbs barbell
7 push-up burpees
rest 1 min.
Total work time 9:29 - 6 min rest = 3:29
WOD Monday March 1, 2010
3 rounds for time:
200 jump rope
40 anchored sit-ups
40 DB step ups 20lb/hand
Time: 25min.
WOD Tuesday:
1 Chin-Up Attempt - NO JOY
+
Deadlift 125lbs - 5,5,5,5
+
GHD sit-ups 8,8,8,8,8
+
KBS 16kg - 12,12,12
Congratulations to Judy!!
(But I'll let her share her news - and no, she's not pregnant!)
March 3
For time:
50 C2B Chin-ups
50 PUB's
7:10
I witnessed Judy doing it! She had that look in her eye when she was doing it.
March 3
5 rounds for time:
15 SDLHP - 75 lbs
20 push - ups
25 box jumps - 20"
Time 6:22
Yesterday I did my very first chin up. Yahoo
WOD Wed:
Front squats 75-85 lbs - 5,5,5,5
+
AMRAP double-unders in 5 mins --> 130
+
Row 2 mins for cals --> 28
Push-up burpees --> 30
total points - 58
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