Warm up
10 minute squat test
Then
3 rounds
20 deck squats
20 bird dogs
20 dead bugs
Strength
1 strict press + 3 push press + 5 push jerk
20 minutes for a heavy complex
WOD
Amrap 12
5 back squats
10 push ups
20 russian swings
There was far too much for an Instagram caption and I will maybe to a more detailed story later but if you want to know how things went, check out this post!!! https://thepeil.wordpress.com/2019/05/26/a-nation-that-does-not-honor-its-heroes-will-not-long-endure/
It's also linked in my bio
#pursueexcellence #healthcoach #personaltrainer #chiropractor #fitfam #cfqda #bebetter #memorialday #buffalony #squad #family #hustle #pursueexcellence #letsgo #leadfromthefront
#Repost @herofitpodcast
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We did our first four-person episode recently! We already told you about @shna_mldndo but we also spoke to Dr. Dennis Lesniak to talk about our experience taking a class at his CrossFit gym @quarter_deck_athletics —as well as nutrition, programming, his chiropractic practice, and more!
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@garyvee —you got a mention here; you’re inspiring so many people!
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Link to listen is in our bio (and we are also on basically every podcasting app there is) 👍
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Please listen, subscribe, like, share, etc 🙏 we are grateful for it.
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#noregrets #entrepreneur #chiropractor #healthcoach #personaltrainer #pursueexcellence #buffalove #buffalony #fitfam #letsgo
Sometimes people think that as a coach/athlete I do not get nervous before a competition or that I am satisfied.
This IS my life. I am fully invested in what I do with my entire being. I put everything I have into what I do.
Competition is where we truly see if what I have been guiding people through has been good and beneficial or if I did a horrible job.
My "fear" around all of this is more the respect for what we are doing.
I respect the difficulty of what we do and I want to do well, I want my athletes to do well, I want everyone competing to do well.
Regardless of what I have done in the past it does not guarantee future success.
I try to lease a very high level of physical ability and the price of such fitness is a daily payment of sweat equity and equal parts mental fortitude.
Being nervous/afraid before competition or an event is good. You care, you are invested. That is much better than being apathetic.
The above quote is from the song "The show goes on" by Lupe Fiasco and just like any other quote I enjoy this is no different.
We are about to embark on a very long game of don't quit and this verse is something I will be repeating at times during my 40+ miles, heavy carries, and whatever else that comes my way.
It is not my why but it is something that brings my why to the forefront of my brain.
#tbt #personaltrainer #pursueexcellence #healthcoach #coach #cfqda #crossfit #crossfittraining #buffalony #buffalove #lifecoach #bebetter #fitfam #letsgo #respect
