Warm up
10 minute squat test
Then
3 rounds
10 Superman’s
10 groiners
10 Cossack squats
Strength
5×5
Strict press
5×10
One arm row
5×15
Lateral raises
Wod
7 rounds on a 2 minute clock
20 second l sit
8 bar facing burpees
Friday night vibes... Hanging with @carlo_the_pibble and writing practice test questions for a couple of the coaches as they prep for their Level 2 exam. “Luck is where opportunity meets preparation.” I’m a firm believer of practicing hard. Mimic conditions of competition and testing, always.
I always tell coaches the worst thing we could have athletes do is go visit another gym and feel as though they were being let down with our coaching.
We have fun, we work hard, and we work hard for all of you.
If I didn’t love what I do I probably wouldn’t do this, I probably wouldn’t care this much.
We know we have been given a powerful opportunity to coach all of you and the supreme impact we are capable of having and it is never taken lightly.
#coach #gratitude #fitfam #crossfit #pursueexcellence #improvedaily #tgif #personaltrainer #excellenceisahabit
Are you willing?
Anyone can say yes.
Very few will.
That’s just the facts.
Hard work is only one of the components, not the only one.
I know I will fail more than I will succeed. I also know deep down I am not invincible. I will not make it out alive.
With both of those being true I better get the most out of this.
I’m going to squeeze every single drop out of life.
Let’s go!
#cfqda #fyf #fridaymood #coach #lifelessons #personaltrainer #fitfam #pursueexcellence #fridayvibes
When I completed the death race one of the best pieces of advice I heard going into the race was that it is all a game.
You turn your brain off and you do whatever they tell you. It’s a game of do not quit. “If they tell you to cut your balls off you simply say yes and go do it.” - Joe Decker
Not that you actually would but that needs to be your mentality when you encounter activities that are so mentally challenging.
You say yes without question. Part of it is not letting any of it bother you, remember it’s temporary.
It’s all temporary. It the tolerance of those temporary discomforts that makes the differences.
Yesterday was having a conversation and I said the person was more of an adrenaline junkie than I was and they responded “oh really”... I saw the potential for a really dark hole to emerge where we end up doing some really dumb things to prove a point that doesn’t need proving.
Then he said that he likes the feeling of being a little out of control. Maybe it’s the same but I like the unknown. The can I do this. The am I strong enough for this. The will I beat this.
The only way to experience this is to step outside that comfort zone a little bit more every single day.
#cfqda #fitfam #coach #tbt #improvedaily #letsgo #crossfit #coach #lifelessons #buffalove #pursueexcellence
