Warm up
3 rounds
30 double down pulse
20 double down pulse fwd/bkwd
50′ walking hip flexor
50′ death March
WOD
Amrap 15
9 front squats
500m run
Post WOD strength
Strict pull ups
Strict dips
Strict bent over rows
Flat bench
5×5
Every challenge is a castle. It's walls are 100' tall on all sides, 100' deep, 100' thick all the way around.
There is no easier way in for what you want. The easy way in does not provide you what you desire.
Every challenge you overcome you find some of yourself. That is a priceless gift.
Those challenges can change you, shape you, enlighten you, or if you let it destroy you.
You may not win every challenge. That is not the point. You shouldn't win every challenge. If you win every single time you aren't really trying.
Today you will fail. That is ok. In fact that is the point.
You need to fail in order to succeed.
Remember, an arrow must be pulled back in order to be shot forward.
#fitfam #friyay #fridaymood #cfqda #crossfit #lifelessons #quotes #buffalony #coach #lifecoach #healthcoach #personaltrainer #entrepreneur #hustle #downtownbuffalo #challenge #pursueexcellence
The Open is right around the corner, we also have many athletes competing in upcoming meets, and then in May the @goruck Heavy, Tough, and Light.
Maybe you think I'm joking, or that I am trying to make you feel better but it is complete truth. I am afraid every single day. That ten second countdown before the workout starts I have to calm myself everytime. When I do the Open, I am scared of so many things. Every single time I compete I go to the bathroom probably 10+ times because I'm a combination of super caffeinated and nervous 💩. I am scared as hell of the @goruck.
I think part of it is that I want to never lose respect for any of these. Part of it is that in my eyes just because I have done it before it doesn't mean I will do it again. Part of it is that of it doesn't make me feel this way then why am I doing it?
If it doesn't make you feel that way will it change you? Will you be better for it?
You don't need to and shouldn't feel like me because you aren't me. I just want to express that fear is not bad. Fear does not make you less. Fear does not make you weak. Fear does not mean you are unworthy.
It is what you do with that fear that dictates those things.
Be stronger than your fear, your excuses, your temporary comforts.
#truth #downtownbuffalo #fitfam #cfqda #buffalony #coach #lifecoach #healthcoach #personaltrainer #crossfit #ruck #fear #hustle #progressnotperfection #tbt #motivation #inspiration #action
Yes.
Also, no.
Much like this picture, everyone wants black and white answers. There are seldomly black and white answers.
I have been writing and performing my own workouts for about 14-15 years. That includes completing 7 full marathons, a 50 mile ultra marathon,The Death Race, multiple half marathons, CrossFit competitions, and tons of experimenting.
In that time my biggest injury came from a wrist sprain from catching a clean awkwardly.
I distinctly remember being told in 2009 by a client to 'see where I am in 10 years because I won't be doing what I was doing then.' I'm proud to say I am not. I am infact doing more. I am stronger, faster, leaner, and doing crazier stuff than 10 years ago.
Yes, CrossFit can be all of the above. So can powerlifting, weightlifting, bodybuilding, triathlons, yoga, Barre, spin classes, anything.
People jump into fitness as a job because it seems easy. They think on a whim, I can do that. If you have abs or a cute face it can go a long way to getting people to listen to you.
Look at how many dumb Instagram accounts there are of 'fitness' people aka half naked guys and girls selling some BS products.
A good program should not just make you healthier or more fit or stronger, it should make you more intelligent, it should make you more aware of your body and it's abilities.
Almost every style of exercise/training can be good when executed properly whether you enjoy it or not.
Find what works for you and embrace it. Do not mock others because what they do is different from you, it doesn't make you right or them wrong.
#wednesdaywisdom #wednesdaymotivation #fitfam #cfqda #crossfit #entrepreneur #buffalony #yoga #barre #powerlifting #weightlifting #weightlossjourney #coach #healthcoach #personaltrainer #lifecoach #bebetter #crossfittraining #progressnotperfection #downtownbuffalo
