Warm-up
5 minute full body flow
5 minute dead bug hold
3 rounds
15 decksquats
20 bird dogs
10 cossack squats
Strength
Front squat
6-6-6-6-6-6
Between sets perform
Sets of 10-15 face pulls
WOD
Amrap 13
8 burpee box overs
8 hang snatch
At over 60 Trish is proof that @crossfit is for everyone.
She came to us in September with osteoporosis and some hip and shoulder issues.
She started by coming once a week to individual sessions and has now built up to 5-6 days a week, four in class and two individual sessions.
When we started on day one seven months ago she could barely stand up an empty bar from the rack and hold it, when completely fresh.
Here, she is squatting 105# to an 18” box for 15 repetitions, as our primary goal is improving bone density we want to load her spine with higher weights to help stimulate the laying down of oseteoblasts.
She performed this after doing loaded carries and short distance sprints!!! Trish is one of many examples of how CrossFit is for everyone.
You may feel like you aren’t ready or that you will not be great, I promise you won’t.
That’s the point, we are all trying to be better!
Remember opportunity is often disguised as hard work!
#crossfit #cfqda #fitover40 #fitover50 #fitover60 #personaltrainer #entrepreneur #squat #squats #buffalony #buffalove #inspiration #motivation #coach #healthcoach #lifecoach #fitfam #pursueexcellence #crossfitgirls #crossfitmom
There are some thing you need to do on your own but it's a much smaller list than many realize.
There are many journeys we travel that help of others is not just nice it's a necessity.
We can do much on our own. However, we can do even better with others.
They provide guidance, perspective, differing opinions, empathy, and love.
Coaches, friends, partners, acquaintances, even strangers can provide this to us.
About 20 years ago my father would tell me that it doesn’t Matt how many letters a person has after their name, when I thought if I got a couple of degrees and certifications I would be set.
We can learn from anywhere and anyone. We can get help from them as well.
What’s the point? Well, that’s really up to you.
Right now, my objective is to learn, grow, and be better.
What’s yours?
How are you working toward your objective?
#motivation #inspiration #entrepreneur #personaltrainer #fitfam #cfqda #crossfit #buffalony #buffalove #coach #lifecoach #healthcoach #quotes #improvedaily
There is nothing hidden. No secret message. It is simply a question of what you observe.
A puddle, a picnic table, spring, rows of trees, fresh air, opportunity, dirt, muck, wet, rain, it's your choice.
To me it's an opportunity for fun, to run through the mud and puddles, to see what is at the end of the rows.
This is how I feel about Mondays. Monday is an opportunity. There may be puddles, mud, fallen branches, I cannot control any of that.
What you and I can control is our reactions to these events. That is an amazing choice.
We have the choice of how anything and everything impact us, push us, drive us.
That is powerful beyond measure.
That can build greatness or destroy it.
What we feed grows.
What we nurture becomes a larger part of us.
Today, this Monday, what will we nurture?
#momdaymotivation #nevermissamonday #motivationmonday #fitfam #hike #nature #crossfit #mondaymood #tgim #buffalony #hikeny #improvedaily #buffalove #letsgobuffalo #coach #lifelessons #lifecoach #healthcoach #personaltrainer
