Warm up
3 rounds
5 strict pullups
5 strict dips
5 strict hspu
10 deck squats
1 TGU each side
Strength
Windmill
5×5 each side
Arm bar
5×5 each side
5×5 DB oh shrugs
Strict pull up
Work to a heavy single
WOD
16 single arm ohs
16 DB snatch
Amrap 11
Just stop.
If you are a coach or a trainer, stop shaming people into thinking your way is the only way. It's not. It might be the best for you but it is not the only way. I love CrossFit. Love it, but I know not everyone else does. I enjoy eating the way I do and it works FOR ME, I know it's not for everyone.
There is enough people out there making people feel like shit. You are supposed to be a positive influence, not someone who just bashes and sells fear. Selling fear is bullshit.
Stop putting up the illusion. This illusion that life is perfect, you do whatever you want whenever you want and life is perfect.
Stop using your platform as a pedestal. We are the same as everyone else. Flawed, seeking understanding, growth, and progress.
There is more than enough people that need our help that you should not need to fear and or shame people into using you.
I was there. I was that guy. I thought my way was the the only way. The only way that you would lose weight, get fit, etc.
I get it but doing the right thing for the wrong reasons is still wrong.
No one needs to be shamed more. There is a difference between honesty and shame. Be honest. Not shameful.
A rising tide raises all ships. Stepping on others to make yourself seen and heard just places you on a tall pile of shit.
If you are not a coach or a trainer, also stop. You are someones family, friend, parent, teammate, be better.
We all need to be better.
Lift some people up today.
#cfqda #coach #lifelessons #letsgo #bebetter #personaltrainer #fitfam #shame #buffalony #buffalove #liftothers
Sometimes you may feel stuck.
Ahead of you, you only see and envision red lights.
It appears as though you will be going nowhere, that you will just be spinning your wheels.
You have options, make a turn, turn around, or wait.
Sometimes the lights are red for necessity. Maybe they are red temporarily and then all will turn green allowing you to make tremendous forward progress.
Making a turn may allow you to find a different path, one that you didn’t know existed. You don’t know what lies ahead here either but you will be moving.
Turning around, I don’t advise this path. This is where you came from. Where you left. You know exactly where it leads. Why would we go back?
Do not forget that slow progress is still progress. That a red light will change and soon become green.
You will not always be moving quickly, sometimes it may feel like you are just idling.
Sometimes you may feel like making that turn, it will not get you closer but you are doing something so it keeps you busy.
Be patient for progress. Stay the course. That’s the key. To keep doing it. To not give up when obstacles and red lights pop up. It’s not an expressway, it is a rush hour city traffic.
#mondaymood #mondaymotivation #motivationmonday #fitfam #cfqda #buffalony #buffalove #letsgobuffalo #inspiration #bebetter #staythecourse
All that is gold does not glitter
Not all those who wander are lost;
The old that is strong does not wither,
Deep roots are not reached by the frost.
From the ashes, a fire shall be woken,
A light from the shadows shall spring;
Renewed shall be blade that was broken,
The crownless again shall be king.
What is old can always become new.
New eyes on old places, new thoughts in old spaces. When exploring stops living goes with it. When we become stagnant we begin to wither. Slower than the slowest fall, a single leaf falling off every single day. It is hard to notice. It takes so long to notice that many do not realize that it has begun to happen until it is too late. Do not go gentle into that good night.
#hike #hikeny #fallhike #fatherson #explore #ruck #rucking #oakley #buffalony #hiking #explore #weekendadventures
