Warm up
5 rounds
10 band pull aparts
10 banded walk each direction
3 airplanes each leg
5 Cuban press
Strength
Tricep pushdowns
5×15-20
Oh tricep extensions
5×8-12
Dips
5×5-8
WOD
Amrap 15
20 hspu
15 hang cleans
Bkwd run to corner
Forward run back
I’m not cheap. I have devoted my life to this.
I’m not for everyone. I don’t want a gym with 2000 people, I will not be effective at that number.
Im passionate, driven, and intense. Some call it conceited, asshole, angry. I leave it to you.
You NEED to be healthy.
You NEED to take care of yourself.
You NEED to stop waiting, delaying, making excuses.
We ALL believe our own lies, the stories we tell ourselves.
I’ll get in shape later, I’ll do at home fitness, I’ll start Monday, next month, next year. It’s hard.
No crap it’s hard, change is difficult. Change is very hard until... Until others notice you.
Until your spouse tells you how good you look. Your doctor tells you that your bloodwork is improved or normal. You pick up something you could never do before. You perform a pull up or rope climb. You do all of that.
Those are the feelings I want to provide. I want to show you that path.
There will be days you don’t like me because I ask you to do things that make you uncomfortable.
There will be days when you do not want to.
There will be days where it isn’t fun.
But, there will be the other days.
The days of fitting in jeans you never could. Going on a beach with confidence. Playing with grandkids without pain. Improved posture. Not feeling tired and lethargic when getting out of bed.
That makes that hour of suck worth it.
It’s not easy but it’s worth it.
#truth #personaltrainer #coach #lifecoach #healthcoach #bebetter #cfqda #crossfit #honesty #lifelessons #getit #improvedaily #thatfeeling #buffalony #buffalove #onebuffao #hardwork
Simple formula, but that doesn’t make it easy.
Get up when you alarm goes off. Get your ass to the gym. Don’t order the fluffy calorie laden drink. Don’t eat the donut. Eat a little less than you are used to. Go to bed when you need to. Drink plenty of liquids. Take care of your body, it’s the only one you have.
Now repeat that formula 100’s of times in a row.
That is how you will fit in that bikini or get rid of that gut. That is how you will become physically fit. That is how you will become mentally strong. That is how you will become resilient. That is how you make a path that others want to follow. That is how you make a change. That is how you sustain.
It’s simple but it is not easy. We are here to help. I have been there. I am not an athletically gifted individual. I have worked relentlessly for over 18 years to get to this point. I have spent years of trial and error developing and implementing programs before there ever was internet coaches. I understand the frustration and confusion.
We get it, we understand and we are here to help you.
#coach #lifecoach #healthcoach #personaltrainer #truth #fitfam #buffalony #improvedaily #neversettle #buffalove #cfqda #crossfit
So, I don’t know who purchased this generous gift and I’m trying to find out but I want to express my deepest gratitude and appreciation.
This is humbling beyond words. Thank you and sorry. Sorry is for the feelings you will feel.
Thank you, thank you, thank you.
#cfqda #fitfam #crossfit #coach #satanstricycle #paincave #imshocked #gratitude #thankful
