Warm up
3 Rds
20 deck squats
20 dead bugs
20 russian twists
20 supermans
Strength
5×5
Single arm land mine PP
Sand bag squats
Bottoms up press
Jefferson curl
WOD
For time
30-25-20-15-10-5 reps of
Virtual shoveling
Push ups
This is why I love my job, I get to help people do fun stuff, different stuff, and provide increased quality of life.
In between I get to fill my own cup.
It's been fun hitting the Atlas Games qualifiers and we will see what happens!! Today I got to see a couple of hard workers continue to improve their skills and abilities through our personal training tracks.
Completely individualized, highly focused on your goals, a good balance between what you WANT to do grounded in the reality of what you NEED to do.
Great work today @annesavarino and @freespirit02
We choose how we each LIVE.
We find the things that bring us joy, some are good for us and some are bad for us.
People will harshly judge those that do things that make them feel uncomfortable.
For example, when you choose not to indulge with those in your office the holiday baked goods or chocolates, you are judged because you make the people who are eating them feel bad.
When you find something that you love like CrossFit, running, yoga, powerlifting, etc and you share it with passion to others they judge you for drinking the kool aid or being relentlessly annoying.
In both cases you aren’t trying to harm anyone, what you eat is your own choice and sharing what we love is something we all do because we believe if we find joy in something so will those around us.
Do not let others diminish your light. Do not let someone else take your shine.
You are living YOUR life. No one else is, no one else is in your shoes.
Let that light shine, let your freak flag fly because there are too many other self righteous people telling everyone else what they should and should not do.
This isn’t middle school or high school, this isn’t about being popular. It’s about being happy, it’s about learning, it’s about living.
Now go live.
It’s funny how much difference a decade can make, 10 years ago I was just graduating chiropractic school, I hated CrossFit, I did mostly long endurance races, I was married, and I thought I knew more then than I think I know now.
I regret none of the above, we have to live, we have to learn, we are meant to grow.
Growth comes through struggle and failure.
5 years ago I was about to head into the busiest year of business I would have, my business would gross over $500k as a gym and chiropractic office. I wasn’t happy.
Fast forward to 2016 and it’s all gone. I went from a gym of 225 members and a full schedule of chiropractic, training, and nutrition to zero.
I started completely from scratch, I traveled all over western New York, I drove from Lewiston to East Aurora a couple times in a single day. I ran classes out of the back of sky zone in about a 250 sq ft area.
Today, I never gave up. I kept building, grinding, doing the right things for the right people for the right reasons.
I have a gym that is beginning to thrive in a reviving downtown Buffalo environment.
From hating CrossFit to just getting my level 3, my 6th CrossFit course/cert.
I have an awesome wonderful young boy who challenges me everyday, he is a driving force in my life.
I have these people.
My girlfriend, @emlor87 , she is a rock. She is amazingly strong physically and mentally. She truly is a fierce friend. I have never seen another person who has such tremendous compassion and love for her close friends. She is wildly intelligent, full of dark, dirty humor, and she is happy without me. She acts like a hard ass but secretly she wants to be snuggled and held. 😘
Mike and Mansi are two wonderful people that I have been fortunate to develop friendships with, always willing to provide advice acting as mentors, teammates, friends, and family.
A decade is a long time. The days may be long but the weeks will go fast.
One thing that has been consistent during this crazy decade is my desire to continue to help people.
I am truly grateful for all the people who have been in, who are in, and will be in my life. Everyone of you have helped me, guided me, and have pushed me.
