Warm up
10 swimmers
10 prone press
10 4 part squat
3 rds
Strength
Z press (single arm, legs in straddle)
5-5-5-5
Sandbag carry
100’ x 4
Single arm dB rows
10-15-15-20-20
Wod
50-40-30
Russian swing
Step up
#tbt to my favorite quote.
It is very accurate, describing many keyboard warriors and others who behind closed doors can tell you everything bad and wrong about a person, demeaning and tearing them down.
Fail, fail greatly and repeatedly.
Try, that is all we can do, try, struggle, fail, struggle, succeed. Repeat.
That formula is necessary, it gives worth to what we do.
Do not fear the struggle, embrace it.
Do not let fear control you.
Fear is the enemy of life.
#wordsofwisdom #truth #quotes #maninthearena #crossfit #cfqda #coach #lifecoach #personaltrainer #personaltraining #healthcoach #entrepreneur #hustle #motivation #inspiration #fitnesspro #quotestoliveby #quoteoftheday
When you wear sunglasses in a photo shoot you cannot smile!
But seriously, stop taking yourself so seriously. With everything. There are times to be serious, times to be very focused.
You need enjoyment, fun, laughter.
I’m fairly serious about what I do but I need to have fun doing it. I don’t like boring. I don’t like stagnant.
I’m not better than anyone else in anything I do. I’m trying to figure it out as I go.
I offer some services and products that I love, I hope you love them too but I’m also aware that not everyone can and will like me and what I do, painfully so.
Like I tell everyone, it’s a lot of adult babysitting, with some heavy lifting and some, very aggressive efforts. We play loud music, make fun of each other, but we lift each other up and support each other.
If this sounds like your bag then come check us out, join us on this interesting fitness journey!!
The age of information is not the age of knowledge or wisdom.
Information is nothing without context, direction, and purpose.
Someone yesterday told me they forgot how to workout on their own since spending their last few month with us.
It was not malicious or arrogant or anything like that but after sitting on it I thought of it as being a perception many people have.
In our country we are generally speaking highly specialized. We know a lot about a small sliver of life.
Most people know nothing about the human body, it’s parts, systems, abilities, and inner workings.
I’m not being conceited when I say this but I will forget more about the body than most of you will ever learn, most not all.
I have devoted my life, profession, and passion to this.
A bachelor’s degree in exercise science.
A master’s degree in clinical nutrition.
A doctorate of chiropractic.
Certifications from NSCA, ACSM, USAW, and CrossFit.
This doesn’t not include the regular and constant search for more information to assimilate and curate.
I do not pretend to know about things I don’t.
My knowledge base is pretty large but it’s not enough. I can be better, I am working toward that always.
Trust the experts, they cost more upfront but are much cheaper than a litany of mistakes through the process of trial and error and trusting the newest 20 year old Instagram model who is benefiting from their still very high sex hormone levels!
#crossfit #cfqda #truth #coach #healthcoach #personaltrainer #chiropractor #nutritionist #lifecoach #trusttheexperts #expertise #hustle #buffalofitness #fitnessprofessional #fitnesspro #wordsofwisdom
