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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
4 comments:
WOD for March 17th - Happy ST. PATTY'S DAY EVERYONE!!!!!!
A1. Push Jerk, 4-6 x 4 sets, rest 10 sec
A2. KBS - 16kg, 10-15 x 4 sets, rest 120secs
Set 1 - 6 - 65lbs push jerk, 15 KBS
Set 2 - 6 - 65lbs push jerk, 15 KBS
Set 3 - 6 - 65lbs push jerk, 15 KBS
Set 4 - 6 - 70lbs push jerk, 15 KBS
B. Anchored Sit up, 10 reps x 7 sets (60 sec rest)
C. Jump Rope, 1 min on/1 min off x 7 sets
1 - 94
2 - 89
3 - 86
4 - 73
5 - 81
6 - 90
7 - 98
This was tough, i had to add 2 extra sets from last time i did this workout, again my shins and calves are throbbing!
WOD
AMRAP in 20 min
5 press 37#
5 purple band chin ups
10 DB walking lunges - 20 lbs per hand
My reps - 8
WOD Yesterday:
-run 6km (time - 35:58)
WOD Today:
A1. push press 3,3,2,2,1,1
# - 45/50/55/65/70/80
A2. purple chin-ups AMRAP in 90s
reps - 8,7,4,3,4,2
+
AMR in 10 mins
5 push press - 45#
5 front squat - 45#
Rounds - 13
Tabata Mash:
Box Jumps: 136
Push Ups: 119
Sit-ups: 121
Total: 376
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