Warm up
4 rounds
15 band pull aparts
15 tricep pushdowns
15 banded hamstring curls
100′ weighted walking hamstring stretch
Strength
5×5
Strict press
5×5
Strict bent over row
5×5
Zercher squat
WOD
Amrap 6
6 burpee bar hops
12 shoulder to overhead
We do not pursue perfect.
We pursue excellence.
We do not ask for you to be perfect.
We do ask for your best.
You are having a crappy day, can’t get it together, spilled your coffee, forgot your lunch, have one shoe, but you showed up? I am jazzed.
Everyone can show up on vacation. Everyone can show up when it’s easy.
Your best varies from day to day like the weather and that it ok.
We look at trends. Are we getting better overall, worse, staying the same?
We know we have to show up to work everyday and clock in so that we can get paid.
If you want to get those results in your health and fitness you need to punch the clock, everyday.
Let’s go!!! #buffalove #buffalony #fitfam #cfqda #crossfit #entrepreneur #improvedaily #motivation #inspiration #hustle #coach #lifecoach #heathcoach #personaltrainer #letsgo #wednesdaywisdom #wisdom #lifelessons
Life trajectory, happiness, progress in skills, improvements in strength, love do not climb in a straight line.
It is nothing like the line graphs we learned about in grammar school.
All of the above, and pretty much everything we do is full of this ebb and flow.
The good old two steps forward, one step back.
There may be long periods of plateau.
There may be periods of free fall. There may be periods of feeling like a rocket forward.
This idea that there is this perfect linear path of progress to all things is inaccurate and should not be something that we should expect to experience.
Climbing the highest mountains is not a straight up climb. There are many ups and downs on that path, even going side to side.
We are all on our own journeys. They are unique as each of us are.
Try not to compare those on other journeys, on other portions of the path to where you are. You might be on slow and they are on a high or vice versa.
Stay your course.
#motivation #inspiration #fitfam #lifelessons #entrepreneur #cfqda #improvedaily #letsgo #yourpath #coach #lifecoach #healthcoach #personaltrainer
Happy birthday @emlor87
In the past three years we have been on one crazy roller coaster. It has been more than challenging at times.
Sharp turns, huge drops, and crazy climbs.
You are as courageous as you are beautiful and I’m constantly in awe of the depth and breadth of your love for those in your life.
How you can pour yourself into something you are passionate about. That you will fight fiercely for what you believe.
I have learned so much from you and have definitely grown as a person.
I have started to learn to balance your independence and stubbornness with my own stubbornness and communication.
I have learned that there are people who care deeply about politics, are a huge advocate for pit bulls, enjoy volunteering in multiple organizations, and deeply love all things Jersey Shore!
Em, I love you.
Happiest of birthdays, even if it isn’t anything special.
