"The less strength you have, the more important it is to have more."
..Coach Rippetoe
A1. Front Squat, 5-3-1-5-3-1, 120 sec - second wave (5-3-1) should be 5% larger than each respective rep.
A2. Chin-ups, 1 x 6 sets, 120 sec - full reps, weighted, band assisted, or negatives
B. OHS, 15 x 3 sets, 180 sec
C. Side Bridge - accumulate 3 mins/side in fewest sets possible - 20 sec rest between fractions.
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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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3 comments:
Just to let y'all know.
Monette has been lurking in the background doing the CF2 blog WOD's but not posting.
She may need some encouragement.
7rds:
200m row 100%
15sec rest
30 squats
2:00 rest
1:23/1:17/1:15/1:17/1:23/1:25/1:30
towards the end I did not use up the full 15sec rest I pushed through to make up time off the rower.
I have wondering if Monette is just sitting back a grinning at the weak #'s i always put up. Don't be worried about anything i am comfortable with ladies making me look weak. It happens on a regular basis.
WOD:
Front Squat:
135/145/165/145/165/185
Chinups:
45/45/45/45/47.5/50(F)
+
OHS:
65/75/85
+
Side Bridge:
Right side: 60s+33s+27s+30s+30s
Left side: 60s+61s+29s+30s
out
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