Warm up
3 rounds
20 dead bugs
20 deck squats
20 bird dogs
100′ single arm farmer carry each arm
WOD
Friday the 13th
Every four minutes
Perfrom
4 back squats
4 DB hang clean and jerks
4 bear complexes
I love music. I love the power of words. Especially with exercise I find certain songs can get me into the specific headspace I am looking for.
I want to know what some of those songs are for you?
I have so many different ones for specific ‘scenarios’. They are all different, it isn’t only one genre but it’s almost formulaic for me.
I need to have some feeling toward the song within the first few seconds of the beat.
There needs to be at least one or two lyrics that cut right through to me and are almost like a mantra.
These are things I can hold on to for a short period of time in a tough workout or that I can use to dig in or even on something like a marathon or ruck I can replay in my head.
A few examples. When I did my death race the song I relied on was Rooster by Alice In Chains. Specifically the lyrics “Ain't found a way to kill me yet
Eyes burn with stinging sweat
Seems every path leads me to nowhere
Here they come to snuff the rooster, aww yeah
Yeah here come the rooster, yeah
You know he ain't gonna die
No, no, no ya know he ain't gonna die”
Drake Energy “I got enemies, got a lotta enemies
Got a lotta people tryna drain me of my energy”
A few more that have that for me as well to check out.
Ultimate by Denzel Curry
Legend has it by Run the Jewels
Rap God by Eminem
Bad mother****er by Machine Gun Kelly
Call me King Kong b**** by dienvy and Farman scoop
Alive by Lil Jon
Rampage by GRAVEDGR
Uproar by Lil Wayne
Ayo! By Andy Mineo
Africa by Matt Watkins
There are many more. But these are just a few.
I want to know what those songs are for you, what you think about some of these.
I’m always looking for new songs, different songs, some songs can get me going but I know it doesn’t connect for others!
#music #fitfam #headspace #motivation #musicmotivation #motivationmusic #tbt #cfqda #letsgo #coach #personaltrainer #thatsmyjam #workoutmusic
Congrats to our first, second, and third place winners from our summer healthy eating challenge!!! Your prizes are at the desk!!! Also preorders are at the desk for crew neck sweatshirts, please pay when ordering!!! #fitfam #cfqda #buffalony #letsgo #healthcoach #healthyfood #improvedaily #bebetter #neversettle #coach #personaltrainer #weightlosstransformation #weightlossjourney
I have spent much of my exercise focus over the past 5-6 months improving my gymnastics while also slowly tightening up my body over the past 16 months.
I’ve lost in the neighborhood of 20 pounds in that time but there may have been even more body fat dropped.
I am sitting at just over 200# now and am still trying to maintain as much strength as I had when I was 220#+. Today it was a good feeling 455x3 no belt.
One of the things I enjoy most about CrossFit is that you cannot let any of the balls you are juggling drop.
You need all aspects of fitness. You need to constantly evaluate your plan and program for holes, for areas you can pull back slightly or areas you have to push harder.
I remember years ago hearing @ra_of_earth discuss his training and if he could still hit within 90% of his bests on something that didn’t need work then he would not focus on it.
Stimulating the body with heavy loads is great and in my opinion should be included regularly to the athletes best abilities. Static holds, squats, deadlifts, cleans, carries of all types, off objects, rucking, are all great ways to load the spine and body to help you.
Do not neglect and sacrifice your 🐐 for what you enjoy most. That is a long term path to injury, instability, and weakness.
#truth #fitfam #cfqda #letsgo #bebetter #coach #personaltrainer #deadlift #crossfit #crossfitguys #buffalony #buffalove #entrepreneur
