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
How fast can you go?
How much weight can you move?
How quick can you do this? I want to know how well can you slow it down?
How quick can you recover? How fast can you get your breath and heart rate under control?
How long does it take you to be not sore?
How quick can you relax at night?
How many drinks do you need to relax?
Do you need sleeping pills?
Do you know how to lower your heart rate?
If you are building a bigger stronger engine and you aren't paying attention to your breaks you better start!!! #cfqda #fitfam #pumpthebrakes #bigenginebigbrakes #engine #fitness #crossfit #coach #personaltrainer #letsgo
@erica.casohhp and I are about to drop some knowledge bombs @cannondesign on exercise in and out of the office and with high amounts of travel!
#cfqda #buffalove #buffalony #personaltrainer #coach #lifecoach #healthcoach #fitfam #movementhealsthebody
Dennis has off from school all week.
I work, a lot.
I am acutely aware that I at times sacrifice for my work.
A few years ago my dad asked me to listen to "Cat's in the cradle" by Harry Chapin.
It makes me cry every single time I listen to it.
Every night when I put Dennis to bed he tells me "you're the best" every single night and I cringe internally.
I love him with my whole heart and I try my best to do what I think is best but am never sure, I know that's the point.
I try where I can to be better, I wonder what it is I am teaching him?
Yesterday I made a point of use doing a couple of things specifically, saw a movie, played catch, and here we were reading together.
On the opposite end of the spectrum trying to maintain that relationship with my dad and all the members of my family is equally challenging.
What gives? What is enough?
This is all aspects of life. As I am approaching one year without my mom these thoughts are more and more on the forefront of my mind.
Why am I telling you? Because I want people to know that everyone has challenges, struggles, and worries.
Everyone has concerns.
You are never alone in your worries. You do not have to do it all aone.
You also probably beat yourself up way more than necessary.
Hug them, love them, let them know they matter
