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
Everyday can be different, if you choose.
Everyday can be an opportunity, if you choose.
Everyday can provide knowledge, if you choose.
What does it require?
It requires openness. It requires being open to new ideas and thoughts. It requires owning your mistakes, setbacks, and faults.
It requires EFFORT.
Effort is a choice.
Change is accomplished through repeated conscious efforts.
Lasting positive change does not come accidentally or without effort.
It's hard, it's work.
You need to appreciate the process. If you do not appreciate the process I will guarantee you will be disappointed by the outcome.
Embrace the growth. Embrace the journey. Climbing a mountain isn't just about the view at the top. It's about the thousands of repeated steps and efforts to get up there.
Some might call it a grind but to me that implies a doing what you don't want. We need to enjoy that journey. Embrace the opportunity for knowledge and growth and you will be amazed at how far you will be able to get!
#sundayfunday #lifelessons #perspective #entrepreneur #crossfit #fitfam #sunrise #growthmindset #bebetter #embracethesuck #buffalony #buffalove #quotestoliveby
Nice little Saturday morning celebrating Holi with all these wonderful people.
Great team workout as well!!! Is it cold out?
It's not worth doing it if you don't enjoy the process.
#lifelessons #perspective #crossfit #cfqda #buffalony #buffalove #spring #holi #fitfam #coach #personaltrainer #saturdaymorning #fitspo #entrepreneur #improvedaily #color
Spring has sprung. It is time for growth.
I can hear you say, but it is going to snow again this week.
So, it’s going to be Monday every 7 days for the rest of your life, you will experience around 50 more winters, you will eventually die.
We should probably just give up now because we cannot make it out alive.
This☝️ is the dead weight you should drop. Negativity is infectious as a highly communicable disease.
It is insidious. People do not realize they are turning into a life sucking party pooper until it is too late.
I don’t remember where I first heard this but I have not forgot it in over twenty years. ‘If you have one negative person in a room it will take 9 positive people to overcome the energy of the negative person.’ What? Life sucking party pooper.
Yep. Crazy, right?
I’m only 36 so I have much to learn still but in my opinion life is too short to be that way or to be surrounded by those who are that way.
If you find yourself in a situation where you are surrounded by a negative person or people, change it.
If you have come to the realization that you are the life sucking party pooper, change it!
Happiness and positivity are choices made daily in the face of circumstances not the result of circumstances.
Start small. Choose to be happy you have a job, a phone, the internet, your eyesight.
All we have is this undefined period of time. I saw a quote from a wounded veteran the other day. He had lost both legs in service. Someone asked him, “how do you stay so positive with your legs missing?” His response was simply “how do you stay so negative while having yours?” Perspective. It’s all about perspective.
#tbt #crossfit #cfqda #lifelessons #perspective #lifecoaching #buffalove #buffalony #coach #heathcoach #personaltrainer #entrepreneur #spring #spring2019 #positivity #mindset #levelup #hustle #bebetter #alwayslearning
