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
I have taught over 5,000 @crossfit classes. Thats my conservative estimate, it is more.
I have made over 15,000 different workouts and training sessions.
This is my passion.
This is my life.
If I won the lottery today, I would still do this tomorrow.
I am fortunate to have found out my passion and have pursued it in the manner I have.
I have this quote on my back. I got it after I completed a 50 mile trail ultramarathon.
I haven't found the edge.
I haven't found my end.
I am still seeking, still pushing, still striving, everyday.
It's not just for my physical pursuits. It's in my coaching, learning, programming, parenting, friendships, everything.
That is why I am so invested in every person who walks in our doors.
I want their success as bad as they do!
#fridayvibes #friyay #tgif #lifelessons #progressnotperfection #coach #lifecoach #healthcoach #personaltrainer #crossfit #cfqda #crossfitaffiliates #entrepreneur #buffalove #hustlehard #tseliot
I heard some recounting of conversations post the 'great adventure' hike we did this past weekend where we hiked over 30 miles in 13 hours in the Adirondack mountains ascending five different peaks.
I was told how my one sister asked some why they would want to do that with me. What did they think would happen? That I don't know how to stop, that I wouldn't stop.
I know she loves me and knows I work hard but I've never heard her speak of me like that.
I take it as a compliment but to me the thought was, what else is there to do.
If I say I'm going to do something, I'm going to do it. If I talk shit I'm going to back it up. I'm always going to try over deliver.
This quote from @etthehiphoppreacher is beyond inspiring to me. It's a mantra. If you have never seen that story from him please take the ten minutes.
He is an awesome and motivating speaker.
Today, think about how bad you want it. How bad you want to succeed?
#progressnotperfection #tbt #coach #lifecoach #fitfam #hustle #healthcoach #healthylifestyle #bebetter #cfqda #crossfit #buffalove #buffalony #downtownbuffalo #downtownfitness #squats #lifelessons
I appreciate these lyrics from @champagnepapi
We all should be evolving as people. We should be constantly growing and changing. Change can be scary. It is hard for down to accept change.
Change is necessary. Our job here is to learn and grow, and it doesn't stop until the day we die.
Keep learning, keep growing, keep striving.
There will be people who do not like when you 'change'. When people see others change even for the better it makes them feel like there is judgement being cast against them.
Be ready for that resistance, do not meet it with anger or frustration. Try to meet it with understanding and reason.
#wednesdaywisdom #cfqda #inmyfeelings #crossfit #truth #wordsofwisdom #hustle #entrepreneur #fitfam #personaltrainer #coach #lifecoach #healthcoach #healthylifestyle #healthyeating #progressnotperfection #buffalove #buffalony #buffalofitness
