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
Motivation does not last.
Motivation comes and goes.
Motivation is for quick wins, small victories.
I just finished working an 11 hour "short" day.
I coached/participated in 5 classes, 3 one hour personal training sessions, a chiro, multiple emails and messages.
Sometimes it's a challenge to be the driving motivation all day, everyday.
That is where discipline comes in (and caffeine). I have this amazing opportunity to be the best part of people's day, everyday.
That is a privilege.
Seeing people work hard because I simply have told them that this is the expectation and they trust me is an honor.
It gives me motivation daily. It is why I am disciplined to work 12+ hour days 5 days a week and put in another 10-15 hours on the weekend.
The level of effort people put in during their training that I ask them to do gives me an amazing feeling and rush of energy.
In the middle of a workout when you are getting crushed and you see me smile at you it's not so much because I'm a sadist, it's because you are on my team.
You are working hard, you are pushing to be better, you are my equal. I smile because you are invested in yourself and that pushes me to continue to improve.
To coach better, to know more, to be the very best I possibly can be.
You all create this for me. I cannot express my gratitude enough for this opportunity to do this with you, alongside of you, on YOUR team.
Thank you.
Donut get too excited.
New year, new challenge, new twists!
Next healthy eating challenge will begin on February 3, information meeting at 1000 February 1.
This challenge is brought to you by @built.without.guilt @erica.casohhp and @quarter_deck_athletics
All participants will receive 5 weekly meals from @built.without.guilt to help you stay on track.
Unlimited classes at @quarter_deck_athletics
We will have our usual BIA readings at beginning and end of challenge however there is the added bonus of a 30 minute mid way meet up with @erica.casohhp where you will receive a third reading and the extra accountability to help you crush the challenge and keep it going all year!
This cost is normally over $800!
Non members can get in for $550 and members can get in for $350.
As always top three athletes will get cash prizes!
Full details will be available at the meeting February 1 at 1000!
We all love ourselves more than others and that is great. We must take care of ourselves first and foremost, it allows us to take care of those around us. However, we care more about what others opinions are of us than our own.
It's weird right?
Remember only you can destroy yourself. Just like only you can save, improve, better, and elevate yourself.
We can encourage, push, and motivate, but that desire must ultimately be sustained from within.
Change starts within, it comes from within, and it must be continuously stoked from within.
We can lead you to, show you, and walk alongside you on your path but you must also walk it!
Let's go!
#fitfam #cfqda #coach #crossfit #personaltrainer #motivation #tbt #entrepreneur #improvedaily
