Warm up
5 minute cardio
Run/bike/row/rope
5 minute dead bug hold
Then
3 rounds
10 deck squats
10 captain Morgans (total)
20 band pull aparts
Strength
Single leg RDL holding dbs
5×5 each leg
Skill
pistols
WOD
50 pistols
100 American swings
It’s two sides of the same coin.
In the wise words of MLK, we cannot drive out darkness with darkness. We must use light.
I’m not naive and think just saying love each other like we live in a hippie commune. What I am talking about is that teaching portion and empathy.
I am better than no one. Homeless or famous. Rich or poor. Male or female.
I am here to help people be better all around. That starts with me, my son, and my circle. Everyone deserves the bottom half and no one has earned the top half.
Who are we to say any of the top?
We change the future by the seeds we plant, not the forests we clear.
#lifelessons #perspective #lifecoaching #coach #truth #bebetter #outsidethebox #lighttheway #leadfromthefront #buffalony #quotestoliveby #mondaymood #risingtide #werisetogether
Remember being little and what your biggest worries were?
Will I be able to watch tv? How did I do on my test?
In high school, what college will I get into? Do others like me? Who will I go to prom with?
And so on. Remember when $100 was a ton of money?
The point is life has never gotten easier since we were little. We just level up.
There are always new or different challenges and waters to navigate.
Do not pray for lighter burdens, pray for stronger backs on which to carry them.
The same is true in CrossFit. We develop, expand, refine, repeat. It never gets easier, it gets different.
I always think of this when people say they envy children or babies or even the elderly.
I do not envy the worries of my son or my grandparents. I’m not ready to start planning my death or remaining time and I do not want to share the worries of my son.
Enjoy now. It is all you have. Enjoy the great when you have it and appreciate the bad when it comes around. If you never had a bad day you couldn’t possibly enjoy the good days.
#mondaymotivation #mondaymorning #crossfit #perspective #lifecoaching #cfqda #nevermissamonday #tgim #coach #lifecoach #healthcoach #personaltrainer #entrepreneur #hustle #bebetter #levelup #motivation #inspiration #lifelessons
I see dead people. Everywhere. Above ground, walking around. This isn't the Walking Dead.
They are done. Resigned to their 'fate'. Day in and day out on repeat, working 50+ weeks fighting for that Saturday night or one vacation a year to try and get all the life they need for the next week, month, or year.
These people are dead. They have given up. They have let life beat them down and keep them there.
These are the people who live the 'perfect' life. The life 1950's TV shows have told us that we need to be happy.
They bought in and found out that the happiness there isn't for them and there is nothing wrong with that. Except these people felt stuck and just quit. Glory days behind them like Bruce Springsteen sings.
Once you settle, give up, and give in you have died.
The good news is that this death does not have to be permanent. You can chose to reawaken. You can chose to get back up.
It will be hard. It will be tough. Many people may not understand. That's ok. It's not their job to understand your life and happiness when most people are having a hard time figuring out their own happiness.
So when you ask me why I do this or let's see if you are doing this in another ten years or when will you stop my answers are always going to be: to see if I can, I don't know but I'll try, and when I die.
I only want to die once. I do not expect my body to be pristine and unbroken. I'm pretty sure no matter what you believe we do not take our physical bodies with us. So I'm going to use this meat suit to experience everything I can whenever I can.
#sunday #sundayfunday #truth #quotestoliveby #thoughts #fitfam #cfqda #crossfit #buffalony #buffalove #why #whynot #coach #excellenceisahabit #progressnotperfection #lifecoach #healthcoach #personaltrainer #perspective #dieonce
