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 had four separate conversations today regarding the intimidation of @crossfit
Two was with other gym owners.
One was with a newer client.
One was with a lady who works downtown.
It definitely can feel intimidating from the outside. People look as though they are throwing weights around or swinging around from bars. Carrying seemingly huge and weird objects around the block.
I can see that intimidation. I have found that I am intimidating to some. I am passionate as hell, and will do everything I can for those I care for, work for, and support.
Anyway, when someone starts CrossFit the most common thing I hear is I wish I had started earlier.
I like to explain it to people like this. Yes it's loud, there's a tremendous amount happening but it's not what it seems.
If I asked you to play football, you wouldn't expect we were going to play in the Superbowl and line up across from some 325# behemoth awaiting many forthcoming injuries.
When we talk about CrossFit it is the same. This isn't the games and our only expectation is effort.
I say only but I promise it is more than you want to give. Effort is a choice and the amount I require will always be a little bit more than you want to part with.
Everyday I expect your best effort. That's it.
That's where improvement comes from.
Getting outside your comfort zone is where all the magic happens.
In the safe words of one @sherwood215 Intensity is the shortcut to results.
Do not be intimidated. Do not wait. Your health is as precious as time and more valuable than gold. Hold on to it and never let it go.
#crossfit #cfqda #chiropractor #nutritionist #coach #weightlossjourney #healthcoach #lifecoach #personaltrainer #fitfam #buffalony #buffalove #hustle #improvedaily #neversettle #bestself
Tag your workout buddies!!! When you crush the workout in front of the next class! #gobills @buffalobills @crossfit @crossfittraining #crossfit #mondaymood #mondayvibes #hashtagstepoutbuffalo #buffalove #onebuffalo #tgim #nevermissamonday #crossfitguys #lightweight #gymnasty #fitfam
@makewodsgreatagain @unitedlifters @dsmith2154 @mikeyshurmatz @jgross0313
Thank you to @thejesssiegel for nominating me for the @kaelyskindness pediatric cancer awareness month pie challenge.
I am nominating @healthyhuman_project @shna_mldndo @smkarnas
You never know what will happen on a Saturday morning!!! #cfqda #community #fitfam #kaelyskindness #fuckcancer #gratitude #thankful #thrusters #awareness #buffalove #buffalony #onebuffalo #hashtagstepoutbuffalo
@_bqe_ @lauramfoto @monkatemm @danielle_antoin3tte @vicmccraith @emlor87 @carlo_the_pibble @johniremar @jstanek21
