Warm up
5 rounds
15 push ups
15 ring rows/inverted rows
10 band pull aparts
10 dips off box
5 swimmers
Strength
One arm rows
5×12 each arm
DB step ups
5×12 each leg
WOD
4 rft
20 pull ups
20 burpee bar hops
#Repost @herofitpodcast
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We did our first four-person episode recently! We already told you about @shna_mldndo but we also spoke to Dr. Dennis Lesniak to talk about our experience taking a class at his CrossFit gym @quarter_deck_athletics —as well as nutrition, programming, his chiropractic practice, and more!
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@garyvee —you got a mention here; you’re inspiring so many people!
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Link to listen is in our bio (and we are also on basically every podcasting app there is) 👍
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Please listen, subscribe, like, share, etc 🙏 we are grateful for it.
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#noregrets #entrepreneur #chiropractor #healthcoach #personaltrainer #pursueexcellence #buffalove #buffalony #fitfam #letsgo
Sometimes people think that as a coach/athlete I do not get nervous before a competition or that I am satisfied.
This IS my life. I am fully invested in what I do with my entire being. I put everything I have into what I do.
Competition is where we truly see if what I have been guiding people through has been good and beneficial or if I did a horrible job.
My "fear" around all of this is more the respect for what we are doing.
I respect the difficulty of what we do and I want to do well, I want my athletes to do well, I want everyone competing to do well.
Regardless of what I have done in the past it does not guarantee future success.
I try to lease a very high level of physical ability and the price of such fitness is a daily payment of sweat equity and equal parts mental fortitude.
Being nervous/afraid before competition or an event is good. You care, you are invested. That is much better than being apathetic.
The above quote is from the song "The show goes on" by Lupe Fiasco and just like any other quote I enjoy this is no different.
We are about to embark on a very long game of don't quit and this verse is something I will be repeating at times during my 40+ miles, heavy carries, and whatever else that comes my way.
It is not my why but it is something that brings my why to the forefront of my brain.
#tbt #personaltrainer #pursueexcellence #healthcoach #coach #cfqda #crossfit #crossfittraining #buffalony #buffalove #lifecoach #bebetter #fitfam #letsgo #respect
#Repost @herofitpodcast
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Our latest episode features two guests, and up first is Shana Maldonado.
She coached us through our first #CrossFit class after taking the same class prior. So not only does she talk the talk, but like the other coaches at @quarter_deck_athletics, she walks the walk.
Shana is an amazing athlete, wearing many hats. Mother, CrossFit coach, and food prep aficionado just to name a few.
It was a pleasure to take the class with her, and see how passionate she is about the sport. And as she says, be patient, be consistent and be committed.
Listen to this unique podcast today!
#crossfit #coach #healthcoach #personaltrainer #crossfitcoach #chiropractor #buffalony #buffalove #pursueexcellence
