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
I was privelged enough to listen to a man who is pursuing his passion.
He gave a very short speech and part of the discussion focused on how each of us can create an impact.
An impact that goes beyond money and possessions.
An impact that moves the emotional needle to the over stimulated and easily distracted audience that is humanity.
I want to show you that the ability to do tremendous things is within your power and you are capable.
I have drilled in and focused my knowledge base on the human body.
I have invested years into how to make people better, learn what makes them tick, how to better communicate, and how to push their go buttons.
I am still learning, harnessing, and refining.
Let's start that journey. Let's change your life. Let's make a new story for you.
Health, fitness, and motivation is how I'm moving the needle in lives around me so you can better pursue your passion and in turn do the same for those around you.
Let's move some needles and make it happen!
#motivation #inspiration #fitfam #coach #cfqda #crossfit #bebetter #improvedaily #letsgo #buffalony #buffalove #weekendvibes #personaltrainer #entrepreneur
Real people and real results.
We don’t sell you garbage.
We are about long term sustainable success not quick and flashy tricks to make you lose weight quick and then balloon back up.
We are not here to get you to feel starved, deprived, tired, achy, and cranky. We are here to show you a path that you can stay on for a long time.
Keep the weight off.
Gain strength.
Learn new skills.
Make new friends.
Find the self confidence you want.
There is a caveat. It’s challenging. That’s it. Change requires effort. Change requires being uncomfortable. Change requires consistency.
If you want this to be the last time, you cannot stop. You must continue.
If you are ready join us then keep reading.
Sign up for our healthy eating challenge from June 17-August 19.
You will get your first two months of classes, two BIA readings, nutritional guidance, support of the community around you, doctor developed and implemented workouts. 💵 prizes
We have an info meeting this Saturday from 10:00-11:00.
Message for more details.
#crossfit #cfqda #buffalove #buffalony #weightlosstransformation #coach #personaltrainer #bedifferent #fitfam #tbt #bebetter #startover #entrepreneur #letsgo #thetimeisnow #improvedaily
When Trish started at QDA she was very hesitant about CrossFit thinking she wasn't capable.
Her primary goal since day one has been to mitigate the effects of osteoporosis.
She has some other lingering injuries that we have had to deal with as well.
When we started in September she struggled significantly in standing up an empty 35# bar.
That is not a joke. She lacked confidence in her strength as well as lacking in some strength.
In this video from yesterday she is doing a 20 second static hold.
I don't tell her what we put on the bar at all until we are done. We have built a high level of trust in our training.
She is holding 265#. Well over double her bodyweight.
I think it was harder for her to count all the weight on the bar😂
After this work she went on to perform multiple sprints and clean and jerks.
CrossFit is for everyone.
Be like Trish!
Join us for our healthy eating challenge June 17- August 19.
We have a information meeting this Saturday at 10:00 am at the gym.
Send a message for further details!!!
#cfqda #crossfit #buffalony #weightlosstransformation #transformation #fitfam #fitover50 #fitover60 #fitover40 #fit #crossfitgirls #strength #squat #coach #lifecoach #healthcoach #personaltrainer
