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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
7 comments:
WOD: 20mins
3 Hang Power Snatch - 32#
3 OHS - 32#
6 BUP
3 Hang Power Clean - 55#
3 Split Jerk - 55#
6 Box Jumps -20"
Rounds - 7 rounds compared to 5.5 last WOD
I really didnt want to go back there but dragged myself and i feel good i did.
Tif's Monday WOD- was a killer as I took last week off as I was playing in City Golf Amature. So today i was feeling it and it sucked.
3 Rounds for time: 6:22 and was 7:45 last time.
15 DB hanging Squat with 30 lbs p/hand
30 walking lunges.
I was happy with that and really pushed ahead with the pain. HEHE
See ya Wednesday gym!
Tif's Wed WOD-
A1- Press 3-3-3-3 (75-80-80-85) was a tough last set.
A2- Pronated Chin-ups AMRAP x 4 Sets (5-6-7-5)
B1- Push-ups (Narriow, Med,Wide) 11-12-13
B2- Knees to Elbow- 10, 8,8
C DB External Rotations- 12 each arm x 3 sets.
Was a good workout, but I wasn't very motivated so had to struggle to get it done.
Happy Canada Eveyone! See ya Friday.
Tif out
Tif's Friday WOD- wasn't looking forward to this one.
For time= 13:20 was 15 seconds better and I had a bit of a malfunction when I started so could have been better. But was happy with it.
1000 meter row
50 unanchored situps
25 KBS with 24kg
50 unanchored situps
1000 meter row
Was a tough workout as we went on our bikes from 10am to 4 pm. Put a bunch of KM's on them.
As well Saturday we biked from Ogden to Sicomy( Not sure of spelling) Lake today with Todd and Kael we did 42KM and had about 6 very step up hill climbs. felt good.
See ya all Monday.
Arti - vacation is over we gotta get back at it.
How about today (thurs)?
Friday July 9, 2010 Yahoo
WOD:
A1. Hang Power Snatch, 3-3-3 x 3 sets
3/32#,3/32#,3/32#
A2. AMRAP Push-ups, 3 sets
10/9/8
B1. DB Hang Muscle Snatch, 6-9/arm x 3 sets
9/10#,9/10#, 9/15#
B2. GHD sit-ups 30X0, 15-20 reps x 3 sets
15/15/15
C. Tabata Squats 20secs work,10 secs rest
x 8 sets
15/15/10/12/11/11/12/12
Time off is not that good. Was good to get back to a work out but the tabata squats were very very tough. Can only get better. Thanks Arti for getting me thru the squats - I owe you.
Wishing everyone a great weekend.
WOD:
Split Jerk, 5-5-3-3 - 55#
(did last rep with 60#)
PP @ 21X1-5reps *3sets - 65#
Purple band chin up@ 50X0 * 3sets
(2/2/1)
Hanging Knees to Elbows(could not get to my elbow)
(8/7/4/5/6)
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