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
Simple formula, but that doesn’t make it easy.
Get up when you alarm goes off. Get your ass to the gym. Don’t order the fluffy calorie laden drink. Don’t eat the donut. Eat a little less than you are used to. Go to bed when you need to. Drink plenty of liquids. Take care of your body, it’s the only one you have.
Now repeat that formula 100’s of times in a row.
That is how you will fit in that bikini or get rid of that gut. That is how you will become physically fit. That is how you will become mentally strong. That is how you will become resilient. That is how you make a path that others want to follow. That is how you make a change. That is how you sustain.
It’s simple but it is not easy. We are here to help. I have been there. I am not an athletically gifted individual. I have worked relentlessly for over 18 years to get to this point. I have spent years of trial and error developing and implementing programs before there ever was internet coaches. I understand the frustration and confusion.
We get it, we understand and we are here to help you.
#coach #lifecoach #healthcoach #personaltrainer #truth #fitfam #buffalony #improvedaily #neversettle #buffalove #cfqda #crossfit
So, I don’t know who purchased this generous gift and I’m trying to find out but I want to express my deepest gratitude and appreciation.
This is humbling beyond words. Thank you and sorry. Sorry is for the feelings you will feel.
Thank you, thank you, thank you.
#cfqda #fitfam #crossfit #coach #satanstricycle #paincave #imshocked #gratitude #thankful
I hate New Years resolutions because it feeds into the idea that you need something momentous to make changes. I know that to be untrue but if that’s when you have the most motivation then let’s harness that power for good!
To show you that you do not have to wait until 2019 to make a change start today, pay for your challenge and start. Begin building those positive habits.
Realize your potential and that all that you want already resides inside you. You have the ability to do it.
You have the ability to be successful. We just provide you the way to do it.
#tgim #mondaymotivation #nevermissamonday #coach #lifecoach #entrepreneur #healthcoach #personaltrainer #cfqda #resolutions #healthyeating #eatwell #improvedaily #buffalony #buffalove
