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
There are some thing you need to do on your own but it's a much smaller list than many realize.
There are many journeys we travel that help of others is not just nice it's a necessity.
We can do much on our own. However, we can do even better with others.
They provide guidance, perspective, differing opinions, empathy, and love.
Coaches, friends, partners, acquaintances, even strangers can provide this to us.
About 20 years ago my father would tell me that it doesn’t Matt how many letters a person has after their name, when I thought if I got a couple of degrees and certifications I would be set.
We can learn from anywhere and anyone. We can get help from them as well.
What’s the point? Well, that’s really up to you.
Right now, my objective is to learn, grow, and be better.
What’s yours?
How are you working toward your objective?
#motivation #inspiration #entrepreneur #personaltrainer #fitfam #cfqda #crossfit #buffalony #buffalove #coach #lifecoach #healthcoach #quotes #improvedaily
There is nothing hidden. No secret message. It is simply a question of what you observe.
A puddle, a picnic table, spring, rows of trees, fresh air, opportunity, dirt, muck, wet, rain, it's your choice.
To me it's an opportunity for fun, to run through the mud and puddles, to see what is at the end of the rows.
This is how I feel about Mondays. Monday is an opportunity. There may be puddles, mud, fallen branches, I cannot control any of that.
What you and I can control is our reactions to these events. That is an amazing choice.
We have the choice of how anything and everything impact us, push us, drive us.
That is powerful beyond measure.
That can build greatness or destroy it.
What we feed grows.
What we nurture becomes a larger part of us.
Today, this Monday, what will we nurture?
#momdaymotivation #nevermissamonday #motivationmonday #fitfam #hike #nature #crossfit #mondaymood #tgim #buffalony #hikeny #improvedaily #buffalove #letsgobuffalo #coach #lifelessons #lifecoach #healthcoach #personaltrainer
We use pressure. It’s not the 75,000 pounds per square inch you see with actual diamonds but on certain days I apply more pressure.
Some days I back off and do not say a word, I know that just getting in the door that day was an extreme challenge.
Other days I will quietly walk up and say something to push a button. A go button. The thing we have determined to be a driver of yours.
Yet other times I will call you out in front of everyone. I will say something that may be slightly embarrassing or makes you feel like you made a big mistake, and maybe you did.
Sometimes I will be a cheerleader. Sometimes I will be a detractor.
Everyone is different and everyone needs different pressure and that pressure varies day to day.
You must apply the heat. You must bring the intensity. I cannot actually make your session intense. It doesn’t matter what I program. You and you alone must extend yourself beyond your comfort zone.
You can rest at any time. You can get water. Slow down on a run. Use a different weight. You can cheat the reps. You can give yourself a rep that you shouldn’t have. You can hit the snooze and skip. You can give some garbage excuse as to why you aren’t achieving.
We apply the pressure, you provide the heat. Together we forge you into the diamond you are meant to be.
If we avoid the pressure or the heat we stay carbon or we are a poorly formed diamond. We do not reveal our potential.
It’s challenging, 100%. However, it’s worthwhile.
Remember intensity is the shortcut to results. Consistency is the path to sustain it.
If you find yourself floundering look at the heat you apply to yourself. Ultimately you are the one who is most accountable. Your results come from your efforts. Are you working hard? Are you eating what you should? Are you hydrated? Are you sleeping enough and with enough quality?
In the immortal words of Ice Cube, ‘check yourself before you wreck yourself’
#tbt #fitfam #pressure #cfqda #crossfit #motivation #inspiration #buffalony #gobills #entrepreneur #coach #lifecoach #healthcoach #personaltrainer #improvedaily #intensity #letsgo
