Warm up
4 rounds
10 deck squats
10 Cossack squats
10 lunge and reach
30 second supinated hang
Strength
Box squat
5-5-5-5-5
Deadlift
5-5-5-5-5
Between sets
15 banded hamstring curls
15 banded good mornings
WOD
9 minute cap
4 rounds
Burpees
Pull ups
This where it will end for every single one of us.
A dead end.
Should we just succumb and turn into nihilists and say nothing matters?
We don’t have a choice on it ending nor do we really know when, where, or how.
What I do know, is that with this limited and unknown amount of time it is our job to truly live.
We have a gift beyond compare.
Life is completely overlooked by us. We do not truly appreciate the value of it because we all have it.
I get it. I do. We have this depreciated value of it until we lose it or almost lose it.
I beg you to treat each day as it is, a gift. If you do have to work all day then do your best.
If you have the day off then enjoy it. I cannot tell you what brings you true, fulfilling joy but I urge you to find and nurture yours.
We all will end on that low note.
In the meantime let’s hit as many high notes as possible, create a beautiful symphony with every single day.
Symphonies are complex, full of texture, ups and downs, single notes and at other times full of “noise”. All parts are necessary and create the beauty of it. We may not see the full picture as we go but when looking back and reflecting we can see a subtle path that has lead us to here and now.
To you reading this very word.
Thanks for taking that time and making it here.
Now, go and creates those notes in others lives and symphonies.
#truth #lifelessons #coach #cfqda #outsidethebox #live #life #bebetter #deadend #letsgo #improvedaily #pursueexcellence
Happy Monday, time for some truth.
I have been doing this professionally for almost 15 years and there is much of the same misinformation being spread.
As an example with CrossFit, it makes women huge, bulky, muscular monsters and at the same time makes men frail, flimsy, weak, babies.
Yes men and women are different however the major differences we see would if anything favor the opposite.
Men have testosterone levels that are at the lowest 4x that of females and around 40x at the high end.
One of the largest reasons for “bulkiness” is the food we eat and the quantity of it.
People unknowingly self sabotage themselves every single day. We want quick fixes, diet detox’s, we want to believe the instagram celebrities, the fitness influencers, whoever.
They spout things like you can eat whatever you want, or you just need this supplement, or this tummy trainer.
Almost all of them are full of crap. Sorry, save your money.
Most them them also do not do what they tell you to do!
Some may even use steroids, performance enhancing drugs, plastic surgery, professional photographers, makeup, and great lighting to create the illusions they show you.
Modern day magicians who are using the web as their stage.
You are most likely eating too much, not sleeping enough, not drinking enough water, and not effectively using your time when exercising.
If what you are doing makes you happy, then awesome! Keep it up!
If not and it’s not giving you results you need to change things. There is no one single way. There are many paths to success but you need to find the correct way for you!
Just because it works for me or someone else does not mean it will work for you.
Just get moving. Head slowly in that right direction!
#mondaymotivation #nevermissamonday #motivationmonday #fitfam #cfqda #crossfit #weightlosstransformation #weightloss #truth #liftweights #squat #deadlift #coach #personaltrainer #letsgo
When will it stop? Hopefully not until my last breath.
Pictures are from 10 years ago today.
Videos are from some play with Dennis today.
We need to play. We need to move. We need to explore, explore the world, and explore the depths of ourselves.
My dad ripples through me. The childlike desire to wander and get lost, the desire to see if I can.
If we stop exploring we will start dying.
I hope that I will ripple through him and that I will give him a foundation to explore and grow from. Something better than what I do.
#sundayfunday #goruck #ruck #fitfam #fatherson #explore #learn #play #cfqda #coach #alwayslearning
