Hint: It's acceptable by OPT standards....
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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
9 comments:
Yesterday's WOD: (with Jefff)
7 rds each:
7 box Jumps - 30"
7 Unbroken Squat Snatch - 85#
7 Burpees
Each guy had to finish a round before the other could start.
20:26 as a team.
I broke the snatches in rds 3,4&7.
1500m to reach 20,000m - will do that tomorrow then start back on workouts wed.
Not sure what the picture is but my quess would be a blister or wound perhaps - it is rather gross looking.
Tif's Tuesday WOD- its an apple or round fruit end.
Low Bar back Squat, 5-5-3-3-3 120 sec rest
95lbs, 110lbs, 120 lbs, 130lbs, 150 lbs this was a tough one.
Weighted Chin-ups (away) 5-5-3-3-3 (sets of thre used 10lbs)
Only practiced Kipping 2 minutes wrist is a bit sore. To much golf. HEHE
Tif out
Yesterday's WOD
ASplit Jerks 5-5-3-3
65/70/75/75
B1Push Press 4-5reps X 3Sets
(65-5/70-5/75-3)
B2Purple Band chin ups 50X0
(3/2/1)
Hanging Knees to elbow * 5sets
(5/5/6/7/5)
500m row for my team...
WOD:
Back Squat 5-5-3-3
(115/120/125/130)
Barbell Split Squat 10-8-6
AMRAP Wall Balls in 5 mins
38 reps
Felt very weak doing this workout....
WOD - first one in about 3 or 4 weeks
5 sets: 30 jump rope
10 anchored sit-ups
5 sets: 10 box jumps
10 jump squats
5 sets: 10 jumping chin-ups
30 jump rope
60sec rest between sets.
Good workout for getting back into the routine. Rowed 1000m for the team.
Tif's Wed WOD-
4 sets
Run 90 seconds at 90%
3.5 lengths of yard,3.5, 4, 4
Row 90 Seconds at 90%
385m (2:01pace), 375m (2:02), 370m (2:03), 375m (2:02)
Rest 3 mintues between sets.
AMRAP GHD Situps- 67
Last time i did 55 so I felt way better with this workout, rowed and ran better.
Tif Out :)
Monday August 30, 2010
A1. Close Grip Bench Press
5/55,5/60,2/65,2/65,1/70
A2. Ring Chin-ups AMRAP x 5 sets
4/3/3/2/3
B1. High Incline DB Press 4-6 reps x 3 sets
6/15#,6/15,6/15
B2. Flat DB Press 9-12 reps x 3 sets
12/15#,10/15,11/15
B3. One arm DB row to hip 8-10/arm x 3 sets
10/10#,10/15#,10/20#
Will keep trying to use 20lbs on DB press but could not do it tonight.
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