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
Happy Monday, time for some truth.
I have been doing this professionally for almost 15 years and there is much of the same misinformation being spread.
As an example with CrossFit, it makes women huge, bulky, muscular monsters and at the same time makes men frail, flimsy, weak, babies.
Yes men and women are different however the major differences we see would if anything favor the opposite.
Men have testosterone levels that are at the lowest 4x that of females and around 40x at the high end.
One of the largest reasons for “bulkiness” is the food we eat and the quantity of it.
People unknowingly self sabotage themselves every single day. We want quick fixes, diet detox’s, we want to believe the instagram celebrities, the fitness influencers, whoever.
They spout things like you can eat whatever you want, or you just need this supplement, or this tummy trainer.
Almost all of them are full of crap. Sorry, save your money.
Most them them also do not do what they tell you to do!
Some may even use steroids, performance enhancing drugs, plastic surgery, professional photographers, makeup, and great lighting to create the illusions they show you.
Modern day magicians who are using the web as their stage.
You are most likely eating too much, not sleeping enough, not drinking enough water, and not effectively using your time when exercising.
If what you are doing makes you happy, then awesome! Keep it up!
If not and it’s not giving you results you need to change things. There is no one single way. There are many paths to success but you need to find the correct way for you!
Just because it works for me or someone else does not mean it will work for you.
Just get moving. Head slowly in that right direction!
#mondaymotivation #nevermissamonday #motivationmonday #fitfam #cfqda #crossfit #weightlosstransformation #weightloss #truth #liftweights #squat #deadlift #coach #personaltrainer #letsgo
When will it stop? Hopefully not until my last breath.
Pictures are from 10 years ago today.
Videos are from some play with Dennis today.
We need to play. We need to move. We need to explore, explore the world, and explore the depths of ourselves.
My dad ripples through me. The childlike desire to wander and get lost, the desire to see if I can.
If we stop exploring we will start dying.
I hope that I will ripple through him and that I will give him a foundation to explore and grow from. Something better than what I do.
#sundayfunday #goruck #ruck #fitfam #fatherson #explore #learn #play #cfqda #coach #alwayslearning
Do you like dogs?
Do you like saving animals?
Do you like prizes?
Do you like fitness?
What are you waiting for?
Sign up for our @barbellsforbullies satellite competition August 17.
This is a complete charity event.
We have been diligently working behind the scenes to get some killer raffle prizes, we have great competition prizes, and if you sign up by the 15th you get an awesome co-branded shirt from @wagsandweights
Teams can be any gender combo and there are both scaled and rx divisions.
This is meant to be a fun and enjoyable competition! This is an awesome first competition and remember the money is going to benefit local rescue group @queen_city_pitties
Sign up! Do it!!! Do it now!!! #buffalony #buffalofitness #local #fitfam #dogsofbuffalo #thingstodoinbuffalo #buffalove #onebuffalo #rescue #crossfit #wny #charity #charityevent #
