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
It starts tonight at 8:00pm.
I'll be honest, it is the most subdued open I have participated in and it's my eighth.
That will not make it any less special in terms of what we will do. This will actually be out first time hosting the open on Friday nights at QDA as we had teamed up with other gyms in the past.
What should you be ready for? The usual, working hard accompanied by tons of encouragement and support!
It will show you those areas that you have been slacking on that need your attention!
Someone said yesterday, I don't want to disappoint you!!! I chuckled and let them know that I only expect effort. That is my only expectation your best effort.
Remember we will hold our normal 530/630/730/900/1200 classes where the programmed workout will be the open workout.
We will then get the gym ready for our version of Friday night lights and run the workout at 500pm and run heats until we are done!
#intheopen #cfqda #crossfit #theopenishere #improvedaily #bebetter #buffalony #coach #lifecoach #healthcoach #personaltrainer #fitfam #tbt #crossfitcoach #mastersathlete
Always grateful for these three studs.
@smkarnas @healthyhuman_project @built.without.guilt
They are the foundation of the vision we have for all of you. They are the eyes and ears.
They are an extension of me and I trust them with what is most important to me, my son and my business.
I have received multiple messages praising them lately and it's important for them to know!
Tag them and let them know you love them!!!
#coaches #coach #crossfit #tbt #buffalony #downtownbuffalo #healthcoach #lifecoach #personaltrainer #fitfam #gratitude #realfam #respect #hustle #entrepreneur #mycircle #mywhy #thankyou
Today I was invited to speak on a career panel as a small business owner/chiropractor/nutritionist/CrossFit gym owner/personal trainer, that’s most of it.
They asked a bunch of great questions about how and why I got to my skill set and where I am at.
I was asked about best days and worst days as a business owner.
It made me think of working out alone. I hate it. However as being the one who pays the bills and it being a weird day where I wasn’t in during the am classes it was a necessity.
I love the group dynamic. I love racing another person even if we aren't doing the same thing.
In case you were unaware I'm competitive. In everything. Driving somewhere, cooking, eating, games, etc. I want to win, actually I hate to lose.
The point is that I depend on you all. You set the bar everyday. You push me, even if you do not know it.
I am better as a coach, person, and an athlete because of all of you.
So thank you for that and when I seem crazy excited when taking a class it's because I truly am. I'm excited to be out of the cage and playing with others!
#improvedaily #crossfit #truth #mywhy #buffalony #fitfam #coach #lifecoach #healthcoach #personaltrainer #gratitude #entrepreneur #hustle #makeapath
