Warm up
4 rounds
20 cossack squats
20 deadbugs
20 face pulls
Strength
Complex
Clean pull + HPC + HPC
8 sets
Between sets perform
8 DB curls
8 oh tricep ext
WOD
30 kneeling jumps
30 hspu
30 American swings
2 rft
I love helping people.
The people I enjoy helping most are those who have been told they have peaked, they are on a down hill, or the infamous “you will never do _________ again”. I am motivated by challenge, by being told someone cannot, will not , or could not. It gets me fired up the same way that an awesome training montage or a a song that really resonates with me gets me ready to lift.
We ALL have tremendous potential, my job is to light the kindling so we can burn those massive logs of potential.
I want to leave this place thinking what a ride, I want my body to tell stories of victory, joy, defeat, struggle, bruised, laughs, and everything else. No matter you religious belief we can all agree that no matter what happens the body doesn’t come with us. It’s not leftovers, you can’t put it in a doggie bag and take it to the next place!
#cfqda #crossfit #coach #personaltrainer #fitfam #improvedaily #weekendvibes #mastersathlete #fitover40 #fitover50 #fitover60
Progress is not always massive.
In the past three CrossFit Opens, I have improved by 3%
I improved it by eliminating weakness.
That’s it.
Work smarter.
I did this while only doing one workout a day 99.9% of the time.
I did this while building a new business, raising a young boy, and tackling all the life lays in front of me.
I don’t have the most time but I have made the most of my time.
I finished this years open ranked in the 97th percentile.
What I am most happy about is that on my CrossFit “report card” is that I scored 90% or higher on all workouts this year, I am more balanced.
I have lots of room for improvement in my high level gymnastics, my cardio, and a few other modalities.
I am excited to see what the future will hold.
All it takes is all you have.
#cfqda #mastersathlete #improvedaily #marginalgains #bebetter #coach #personaltrainer #improvement
Failure is the greatest teacher.
Today, I failed and it was great.
Great because the movement faults I used to make at 225 didn’t start to show until 285.
Happy because today’s failures were and are a confidence builder on tomorrow’s success.
So close, I don’t need to be stronger, I need to clean up my mechanics. I need to keep hitting those lighter weights with precision and virtuosity.
Failure is far from final. I like to steal from Randy Pausch, “experience is what you get when you don’t get what you want.” I love experience.
#cfqda #coach #personaltrainer #failure #nexttime #experience #theobstacleistheway #trusttheprocess
