Warm up
3 rounds
10 wall squats
10 cossack squats
10 Hindu squats
Then barbell quad smash
3 minutes each leg
Strength
Front squat
10 x 2
Between sets
3-5 compression squats
10-15 band pull aparts
WOD
Amrap 11
20 wallballs
5 burpees
10 cals
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At times comfort is nice.
During periods of rest and recovery comfort is welcome and often needed.
However, most of our life should not be lived in the space of comfort.
We try to keep everything in check, keep everyone out of discomfort, avoiding challenge and failure at every possible turn.
We squeeze comfort tight like a child holding its favorite stuffed animal awakening from a nightmare.
Comfort retards growth. It keeps us stagnant in the muck of mediocrity.
Leading up to my exam yesterday I was very nervous. I could have easily just recertified my CrossFit certification with the level 1 or level 2 but I chose the other path.
I have a tattoo down my spine, a T.S. Eliot quote “Only those who risk going to far can find out how far one can go.” I will pursue more, always. I will choose to expand rather than retract. I hope with my whole heart that death will be my last great adventure.
Do not get me wrong, I’m not ready for that and scared to die is an understatement. However, I know what lies beyond the horizon and I am going to rage, I will not go gentle into that good night.
Everyday with what we do with CrossFit is opportunity to leave comfort behind, to live.
I’m not being hyperbolic in saying that CrossFit is a life changing experience. The organization and structure of the workouts when executed appropriately will take any athlete to a different headspace.
It is uncomfortable, full of question and doubt. It involves high heart rate, increased respiration, and maybe some quivering muscles.
In this space we find adaptation. Beyond physical. The psychological impact of CrossFit is often unseen to the outsider.
This provides the confidence to live, to continue to pursue. To go for the new job, to try a new thing like a marathon, to hike a mountain, to attempt a handstand.
It gives you back something you didn’t know you had lost, life.
#cfqda #coach #personaltrainer #live #discomfort #improvedaily #comfortablewithbeinguncomfortable #pursueexcellence
Well, that was stressful.
I have been studying regularly for the past few weeks for the @crossfittraining level 3 exam, and have been very nervous in prepping through the significant amount of study material.
I am proud and excited to announce I am the only Certified CrossFit level 3 trainer in the Buffalo area.
I very much appreciated the encouragement and wishes of success from the athletes of the gym and my fellow coaches.
My success is because of all of you pushing me to be better whether it is through challenge, question, critique, or curiosity and I am genuinely grateful.
Now what? Go back to the basics and pay closer attention.
#cfqda #coach #personaltrainer #fitfam #pursueexcellence #neversettle #gratitude #improvedaily #fridaymood
