Warm up
5 rounds
15 Spanish squats
100′ oh carry each arm
60 second supinated hang
Strength
One arm row
5×10 each side
Superset with 20 banded face pulls
Dip
5×5
Super set with 20 tricep push downs
WOD
Amrap 8
20 Russian swings
20 goblet squats
Time waits for no one.
This is your wake up call to remind you of all the things you said you were going to do, you wanted to do, you promised it would be the last time starting over.
This isn’t a scare tactic it is a slap in the face and a hand to pull your ass back up on the wagon.
Fell off? Get back on! Will it be hard, yep. But you know what’s worse?
Being tired and in pain from doing absolutely nothing.
Being out of shape and out of breath from a quick flight of stairs!
You can’t afford it? Well I hope you got tons more time and money because you better be able to afford being sick, that’s way more expensive!
CrossFit works, only if you do! You cannot show up once or twice a week and expect miracles, I’m not Jesus.
Feel like I am talking to you? I am. Yes you. Still don’t think so? I am mother******. Now are you going to stop the pity party excuse making that your doing right now?
Your excuses are bull. They are invalid. They are complete and utter garbage.
Stop making excuses. Stop feeling sorry. Stop being less than you deserve. Be the version of yourself that a younger you would look up to.
Let’s go.
Yeah, I was talking to you.
#fitfam #noexcuses #nobullshit #letsgo #mountup #backinthesaddle #cfqda #ringring #coach #personaltrainer #callout #answerthecall
I love a challenge. I love being told I am incapable of doing something. I love when someone comes to me and tells me they have been told they will never squat, run, jump, or be active ever again.
Many times I have helped and guided people to do things they were told that they would never be able to do ever again.
I guess I’m just passionate about the under dog story.
When I was younger (grammar school) I loved and played basketball from 3-8th grade for my school then I played most mornings in high school and many Monday nights at my dads school.
Shaq was my favorite growing up but I was taught to play like Dennis Rodman.
Rodman is 6’7” and 220#. Those are big numbers for a regular person but average for a player in the NBA.
This average height player won 7 rebounding titles, 2 defensive player of year titles, 7x defensive first team player.
How does an average height guy win the rebounding title 7x? It probably has a lot to do with the moniker he earned as a player, the worm.
He was tenacious on the floor. He diminished the size gap he faced with ferocious play making himself feel much larger to opposing player. Willing to go a little harder, a little longer than everyone else.
He brought more effort longer. He worked on the best positioning from shots to set himself up for success for rebounds.
He made himself the best rebounder in the NBA, maybe ever, even though he had no business doing it.
It is stories like Dennis Rodman that have shaped how I view effort and the rewards of it.
It is because of these stories that I have this indomitable desire to get you to do certain things.
It is these stories that make me believe in each of you more than you do in yourself.
I believe in the underdog, I am the underdog, we are the underdogs.
These stories are why I do what I do, I find your buttons and push them, I push you, I push myself.
These stories are why I am relentless with making improvements to everything we do!
Stories like these are why I know we are each more capable than you may believe.
#cfqda #coach #letsgo #bebetter #motivation #rodman #theworm #improvedaily #why #letsgo #pursueexcellence #personaltrainer #lifecoach
Final tally is in! We raised $5,238.
Thank you so much to all of the participants, sponsors and help to make our very first competition a tremendous success!
We look forward to working with @barbellsforbullies again in the future and could not have done this without all of our wonderful volunteers and your support!
The money we raised is going to a local rescue organization @queen_city_pitties which we have been working with for over a year!
We are proud shelter parents of semi famous @carlo_the_pibble and have been helpful in finding multiple dogs forever homes!
Thank you again for your help in making this event .
Don’t forget to check out the awesome photos from @essjay_photo
#gratitude #cfqda #fitfam #charity #helpingothers #risingtideraisesallships
