Warm up
3 rounds
1 minute bird dog
1 minute cat cow
1 minute bird dog
1 minute plank hold
Strength
5×10
Oh tricep extensions
DB pull overs
Barbell good morning
One arm rows
WOD
10 minute cap
5 rft
10 DB floor press
10 DB thrusters
Don't get caught up only looking up.
It's a long way to the top, sometimes it's seemingly endless.
You may feel like you are not making any progress, this is when you need to stop and look where you came from.
Just because you aren't there yet it doesn't mean you haven't made progress.
Progress is progress, do not discount your progress or success. Be proud of yourself. Be happy for your progress and success.
Don't let anyone else tell you other wise.
#fitfam #crossfit #progress #truth #hustle #entrepreneur #cfqda #coach #personaltrainer #bebetter #healthcoach #healthyeating #healthylifestyle #hikeny #lifecoach #progressnotperfection
In a 28 hour window a few of us traveled to and from the Adirondack mountains and we also hiked 5 peaks. This covered around 24 miles and thousands of feet of elevation climb.
We started hiking around 6:00 am and we're doing really well. There was a combination of factors including dehydration, increased temperatures, and some misinformation but we did not hike all peaks as intended.
After climbing our fifth mountain for the day it was clear proceeding to the finish would no longer be safe or possible and make it back to Buffalo this morning.
A fellow hiker told us that we could hike out in about 5 miles and get a shuttle to our cars.
Long story short that was inaccurate. The place , five miles (ish) from where we were on top of saddleback mountain, was still three miles from a parking lot and supposedly there was no shuttle which meant another 1.5 miles.
Some people were pretty rundown and beat up at this point. Shana and I ran. After 20 miles of hiking with a pack and being on our feet for 12 hours we did a 3 mile trail run.
We got to the parking lot and there was a shuttle. It was leaving in literally one minute. One minute slower and there was no shuttle.
We used it to get our car, drive back, collect the others who were hiking out and begining the proceeds to get us all home.
This isn't an ad but if I didn't wear my nanos, that would not have happened, also this is exactly why I @crossfit
Lastly I had consumed over 450 ounces of liquid in this 28 hour window and only peed 6 times, that's how much sweating and working was happening.
@crossfittraining @reebok #fitfam #hydration #hikeny #cfqda #mondaymotivation #mondaymood #motivationmonday #mondaymorning #hike #crossfit #coach #personaltrainer #team #sundayfunday #buffalove #hydration #nature #hustle #grind #nevermissamonday
We are alive. No one injured, physically.
There were some significant difference between devices measuring metrics but we hiked for over 13 hours.
We had some serious challenges and I will be making a full report tomorrow.
#hikeny #mountmarcy #haystack #littlehaystack #mountbasin #saddlebackmountain #hikeny #hikeinnanos #nano7 #reebok
