Warm up
5 minute dead bug hold
5 minute full body flow
3 rounds
10 cossack squats
10 wind mills total
10 groiners
Strength
Front foot elevated split squats
8-8-8-8-8-8
Each leg
Wod
Amrap 14
20 pistols
20 sdhp
20 lunges
We use pressure. It’s not the 75,000 pounds per square inch you see with actual diamonds but on certain days I apply more pressure.
Some days I back off and do not say a word, I know that just getting in the door that day was an extreme challenge.
Other days I will quietly walk up and say something to push a button. A go button. The thing we have determined to be a driver of yours.
Yet other times I will call you out in front of everyone. I will say something that may be slightly embarrassing or makes you feel like you made a big mistake, and maybe you did.
Sometimes I will be a cheerleader. Sometimes I will be a detractor.
Everyone is different and everyone needs different pressure and that pressure varies day to day.
You must apply the heat. You must bring the intensity. I cannot actually make your session intense. It doesn’t matter what I program. You and you alone must extend yourself beyond your comfort zone.
You can rest at any time. You can get water. Slow down on a run. Use a different weight. You can cheat the reps. You can give yourself a rep that you shouldn’t have. You can hit the snooze and skip. You can give some garbage excuse as to why you aren’t achieving.
We apply the pressure, you provide the heat. Together we forge you into the diamond you are meant to be.
If we avoid the pressure or the heat we stay carbon or we are a poorly formed diamond. We do not reveal our potential.
It’s challenging, 100%. However, it’s worthwhile.
Remember intensity is the shortcut to results. Consistency is the path to sustain it.
If you find yourself floundering look at the heat you apply to yourself. Ultimately you are the one who is most accountable. Your results come from your efforts. Are you working hard? Are you eating what you should? Are you hydrated? Are you sleeping enough and with enough quality?
In the immortal words of Ice Cube, ‘check yourself before you wreck yourself’
#tbt #fitfam #pressure #cfqda #crossfit #motivation #inspiration #buffalony #gobills #entrepreneur #coach #lifecoach #healthcoach #personaltrainer #improvedaily #intensity #letsgo
It is the most solid of foundations.
It teaches you lessons that you will never forget.
No one is just placed at the top and maybe there are occasions where someone blows up and gets to “the top” quickly, they do not last there. They implode in equally fantastic fashion.
Motivation does not last. Inspiration will fade. In the end you will be left with pain. You can choose the pain of regret or the pain of discipline.
They both provide something, the pain of discipline will provide you the things you say you want most but are typically a long way off. The pain of regret leaves you sitting in a nursing home, watching life slowly leave you while trying desperately to get those who have been barely born to see the error in that choice.
It is easy to become distracted by temporary comforts and easy ‘wins’. Those wins and temporary comforts fly directly in the face of your goals. However, these goals can be sabotages.
Goals typically give us opportunities to fail. They give us outs. Many goals give us the chance to blame others and circumstances for us to fail.
Be bigger than goals. Be bigger than yourself. Have a mission. This weekend when we did our ruck training quitting was easy in theory. However it was more than just one person. We were a team on a mission.
Pursue things that are greater than you and you will become greater.
Take the hard road. Climb the tough face. Pay your dues. Chop wood, carry water. Let’s go!!!
@carlo_the_pibble
#fortitude #mementomori #motivation #inspiration #quotes #lifelessons #cfqda #crossfit #coach #lifecoach #healthcoach #personaltrainer #bebetter #improvedaily #buffalony #hikeny #ruck #hike #explore
When people hear that phrase they tend to think, I need to get stronger or I need to be better.
There must be a weak link on a team like every chain, one link breaks. However, unlike a chain, a team is dynamic in that 'weakness' can be shared, spread out or redistributed.
In an event like a ruck that perceived weakness is always shifting. At different times everyone is sharing it differently.
As a team it is the job of every single member to look at everyone else objectively and make sure we are all working at similar levels regardless of ego.
That is very hard. People don't want to hurt other people's feelings and that typically leads to a much more challenging experience for everyone.
Ego can be a killer on a team. Remember the mission or objective needs to be more important than anything else. That is how a team will be successful. It doesn't mean going out of your way to hurt someone or tell them negative things.
Someone can be the weakest physically but the strongest mentally. Someone can be the strongest tactician but the weakest communicator. Someone can be the strongest motivator and the weakest at dealing with discomfort.
Most people are in the middle on most and do not realize a team requires all different types and abilities to be successful. It is not a team of all the same, that will breed failure.
It is hard for many people to see these things about themselves and only focus on small aspects where their perceived weakness was more apparent.
Remember we cannot choose if we are uncomfortable, that is inevitable, but we can choose where. Would you rather be uncomfortable in training or when under the lights?
Reframe your thoughts. Where did you excel? What do you bring to the table? What can you help others with? Owning your weakness is important and so is owning your strength. It makes the team stronger. The sum becomes greater than it's parts. We are always going to be stronger together.
#fortitude #mementomori #fitfam #team #teamwork #weakness #cfqda #buffalony #buffalove #sundayvibes #thoughts #quotes #wordsofwisdom #teambuilding #grit #pursueexcellence
