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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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May
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- May 26th
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- What if I don't have a rowing machine?
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May
(11)
6 comments:
3 rounds for times:
Row 500m
20 kneeling push ups
3:26/3:34.7/3:35.4
straight arm side bridge, AMSAP x 2sets/side
1. left 21 right 32.6
2. left 21.8 right 27.8
WOD:
A1.Bench DB Press (20lbs)
6reps * 4sets
A2. Negative chin ups on rings
3reps * 4sets
(I sucked at these)
B1. Low Incline Bench Press(medium grip)
(22lbs/9reps)(27lbs/12reps)(32lbs/12reps)
B2. Side Lying Powell Raise (5Lbs)
12/arm * 3sets
C. Seated DB External Rotation (5Lbs)
12/arm *3 sets
wod on the 26th
a1. front squats to dball 50# 5,5,5
a2. band ass. neg. chin ups 5,5,5
b. 20-15-10-5 forward lunges 22# on back time 5.10
c. ring rows amrap in 60secs 13,14,13
Yesterday:
Power Cleans: 3,3,2,2,1,1,1
155/165/185/195/205/215(PR)/220(PR)
Felt strong and comitted to the lifts
Today:
Row Sprints: 350m x 6; 6min rest
1:02/1:07/1:09/1:12/1:10/1:13
Pukie was knocking at my throat. Had a little sleep on the sofa afterward.
BEAUTIFULLY BRUTAL!!!
May 27th
WOD:
5 rnds for time:
20 Walking Lunges - 35#/hand
10 Push-up Burpees
Time: 8:16
Wow was this not what i was expecting. Sounds like a nice little workout until your quads a begging for the finish.
Felt good after. My thighs felt like they were as big as Gino's.
out.
Tif's WOD May 27th
Deadlifts @ 11x1, use 60 % of 1 RM 2reps x 10 sets- for speed and power.
Load was 185LBS for 10 sets.
+
Hang Power Snatch 1-1-1-1 with 120 rest
75, 85, 90, 90
+
Hang Power Clean 1-1-1-1
I totally screwed up and thought i put 15lbs things on bar, but were 25 so my 95 I thought I was starting at was actually 120lbs
120, 125, 125 failed at 130 so did 125 again.
Was a good workout. Rowed a bit longer to warmup and after workout did another 500 meter row to cool down. I can tell its been to long since last workout.
Thanks Todd for helping me.
Tif out!
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