Warm up
10 minute squat test
Strength
15 minutes to a heavy set of 4 back squats
Wod
Every 3 minutes for 30 minutes
20 lunges
10 floor press
20 bent over rows
When you go after something worthwhile you will not be ready. You have to simply jump in. I'd rather be in over my head on a wild ride than ankle deep in a puddle of disappointment.
We are never ready. That is where all of life lies. No one has walked in my doors thinking I am awesome, I just need to stay that way.
Every single person comes here everyday looking for the same thing, improvement!!! We are all in that boat regardless of size, shape, ability, time doing this.
Being not ready is completely fine, being not ready is what makes the journey and experience so exciting.
The good news is that we are ready. We are ready for you. We are ready to help and guide you. We are ready to support you. It's like a rollercoaster, nervous and excited, let's do it!
#tbt #cfqda #crossfit #lifelessons #buffalony #downtownbuffalo #personaltrainer #coach #lifecoach #healthcoach #quotes #quotestoliveby #entrepreneur #hustle #letsgetit
How many times have you seen one of our workouts and thought I don’t want to do that and then cancelled?
I’m sure a couple of those times it was necessary for you to do that, underslept, overstressed, sick, etc. most times though it was probably that you didn’t WANT to.
We are here to give you what you NEED, with a little of what you want.
We need to be challenged in new and different ways. Challenge provides growth. Challenge provides the development of new thoughts. Without challenge we only find stagnancy.
We are either growing or we are dying, there is no third direction.
Today you have an opportunity, are you going to take it or are you going to be stagnant?
#wednesdaywisdom #truth #crossfit #cfqda #fitfam #coach #healthcoach #lifecoach #personaltrainer #hikeny #buffalove #opportunity #workhard #explore #buffalony #lifequotes
Praise does not come from my lips easily.
My mindset, for myself, is one that focuses continuously on what could be better or what was done wrong.
It is a challenge, it is hard to get around at times but this also helps me as a coach. I am easily able to identify weaknesses, challenges, and and motivators.
I listen, when you invest your time and money in coming to me I invest my entirety back into you.
I’m all in. I cannot and will not allow you to flounder, to just get by, to do your own thing. I don’t know how to do that.
Everyone who comes in, I’m in all the way. You matter. You are important.
I’ve been thinking a lot the past few days of the phrase people over profits.
Obviously I would like to live comfortably and be able to do certain things but I will not sacrifice what I value to do so.
We don’t sell ass kissing. We provide the truth, no matter how bitter.
I’m invested in providing you what you have asked me for, the best you, the strongest you, the you that you want to meet.
We ride you and are relentless because we care, you come to us because you agree that we do this really well.
We say yes when appropriate. We say no when appropriate. We cal you out when appropriate. Like family we tell you how it is because you matter.
You are more important than you realize. It is because of you that I get to enjoy time with my son, my girlfriend, my family. You allow me to live out my passion, all of you do.
I am grateful I have this opportunity, thank you.
#motivation #gratitude #truth #quotestoliveby #quotes #buffalove #thanks #peoplematter #tuesdaymotivation #cfqda #crossfit #fitfam #entrepreneur #hustle #mentalhealth #buffalony
