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
This will be my 8th participating in the @crossfitgames open.
There are special moments every single year both personally and professionally.
It pushes you another level beyond your comfort zone and you see that you are capable of more than you realize.
It is a catalyst to continued success.
I’m over 8 years into my @crossfit journey and I am making progress and improvements, it’s continuous and that is what makes this awesome.
Join me, join us, join hundreds of thousands of others and see what you can do! DFL>DNF>DNS
#personaltrainer #inspiration #motivation #healthcoach #fitfam #coach #lifecoach #crossfit #cfqda #theopeniscoming #bebetter #wednesdaymotivation #buffalony
Since you all just got a knot in your stomach I’ll go first.
I’m scared. Every single day. I am afraid of failing. I am afraid of not making enough money. I am afraid of being a shitty father, partner, coach, friend, brother, son. I am afraid that everything that people say behind my back is true.
BUT.
I am not here for easy nor do I let fear paralyze me. I am relentless in my improvement. I know I make mistakes and I will always strive to learn from them. I try to be better every single day, sometimes I upset people. It’s hard for me to accept but I cannot help everyone. I am both a masterpiece and a work in progress. I am perfect and a mess.
I am madly in love with what I do and have tremendous passion for it. I don’t know how to do it only a little bit of the way. You get all of me, not just part. I don’t know how to quit and I do not want to see you fail.
I am happy with where I am but I am not satisfied that this is it.
#realtalk #truth #ownit #bebetter #howareyou #bebetter #motivation #cfqda #coach #lifecoach #healthcoach #personaltrainer #coach #buffalony #inspiration #hustle
This is why we do what they do.
#Repost @copperheadcrossfit
・・・
Sure, lifting heavy weights and throwing around medicine balls is fun, but we want your fitness to be useful OUTSIDE of the gym too. Whether it’s helping a friend move, playing with your kids, or just looking and feeling better, we want to help you get there.
@crossfit @crossfittraining #CrossFit #FitForLife #fitness #fitnessmotivation #fitspo #health #healthylifestyle
Big thanks to our actors @mitchnoig @jlau1028 @missalimarie1 @joshore @lindseydmedeiros @txenrique @nedralynn and 🎥 @mitchmedmedia
