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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
8 comments:
I LOVE, LOVE, LOVE the new floor with the awesome logo, looks really sharp back there now!
Little behind on my posts from last week, Whoops
Thursday WOD
5 Sets:
15KBS - 24kg
Row Sprint 200m
Rest 4:30
1:28.05/1:28.82/1:28.11/1:28.04/1:26.93
Saturday WOD
10 min Row @ 2:30-2:40 (average 2:37.6/1903m)
10 min Row @ 2:15-2:20 (average 2:18.6/2164m)
10 min Row @ 2:30-2:40 (average 2:37.7/1902m)
Sunday
6km Walk
57 mins
Monday WOD week 2
A. Power Snatch, 5-5-5, 180sec
45-55-65
Still struggling on locking out at the top on this one. (practice, practice, practice)
B. Hang Power Snatch, 5 fast reps @ 65# x 3 sets, 120sec
35sec/30sec/45sec
C. GHD Sit-ups, 12 reps x 3 sets, 60 secs rest
Abs are done!
Monday WOD:
A. Power Snatch, 1-1-1-1-1, 90sec
95/105/110/115/120
B. Power Clean, 1-1-1-1-1, 90sec
135/140/145/150/155(F)
C. Front Squat @ 135#, 5fast reps x 5sets, 90sec
Very weak feeling, sunday 30min jog killed me. Energy level low.
out
Wednesday WOD 2 (did tuesday)
A1. Back Squat @ 30x1, 6-8 reps x 5 sets, 120sec
65/75/85/95/105 (all 8)
A2. Bench Press @ 30x1, 6-8reps x 5 sets, 120sec
55/60/65/70/75
B. Split Squats @ 30x0, 8/leg @ BWT x 3 sets, 45 sec b/t legs - back leg on 14" box
1st set (no weight)
2nd set (5lbs/hand)
3rd set (5lbs/hand)
Legs are cooked!
Friday WOD 2
For Reps
120sec BJ - 14" (36)
120sec rest
120sec walking lunges (47)
120sec rest
120sec Push-up Burpees (21)
120sec rest
120sec Squats (42)
120sec rest
120sec Row for Calories (32)
suppose to be the Airdyne but its still broken
Total reps
178
Saturday WOD 2
10min Row @ 2:30-2:40/500m
1945m (2:34.2/500m)
12min Row @ 2:15-2:20/500m
2595 (2:18.7/500m)
10min Row @ 2:30-2:40/500m
1935m (2:35.0)
Wednesday Apr 27 WOD:
A1. Press 5-4-3-2-1 120sec
65/75/85/95/105-F
A2. Strict Chin Ups @20X0, ARMAP x 5sets, 120sec
8/6/5/5/5
B. 200 Pushups for Time:
19:14
out
Friday Apr 29 WOD:
WOD 11.6 7min, 3,6,9,12,15....AMRAP
65# Thrusters
Chest to Bar
3,6,9,12+8= 56pts (ladies weight)
out
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