So I’ve taken my eye off my workouts for a bit - well basically all summer (!) - I’ve been eating and drinking what I want and enjoying the sun which is exactly what I should have been doing - right ?! Hashtag ‘Life is BALANCE’ 😝
However now it’s time I get my ass back in gear as I’m missing that gym bug...plus it just gives me way more energy to deal with mumlife!! .
Soooo here’s a bloody good start: .
20 dumbbell snatches
30 mountain climbers
40 kettlebell swings
30 mountain climbers
20 dumbbell snatches
Do 1-3 rounds depending on how strong you’re feeling (1 round approx 5 mins) 💪🏼
Swipe for some modifications if you’re a mama starting to progress your workouts or maybe a beginner...there’s ALWAYS a way to modify, and you shouldn’t be afraid to do so until you feel strong enough for the advanced versions. Good form should ALWAYS come before intensity...
WALKOUTS: Walkouts to knees .
DB SNATCH: Snatch from a chair or bench
MOUNTAIN CLIMBERS: Slow mountain climbers OR Plank ups
KB SWING: Deadlift Catch to Squat . #hiit#everestworkout#amrap#weekendworkout#workout#fitfam#sundaysweat#sweaty#progressions#modifications#formoverintensity#formiseverything
TUESDAY, SEPTEMBER 17TH⠀
4 RNFT (20:00 Clock)⠀
8x KB Bottoms up Floor Press⠀
8x DB Bent over Row⠀
8x Banded Lat Pull Over⠀
*Athletes will choose their own weights. Pick something challenging!⠀
2x DL @ 225/155⠀
*Increase reps by 2 each round⠀
**Score is Total Reps
2117 September, 2019
🔶 D͟E͟M͟O͟ A͟L͟E͟R͟T͟ 🔶
This Friday (Sept 20th), I’ll be at Supplement King Kelowna from 1-4pm demoing all of your favourite @Beyondyourself_ products including:
.....and the new KETO FIRE 🔥
🌟Not only that, but it’s their 🅴🅼🅿🅻🅾🆈🅴🅴 🅿🆁🅸🅲🅸🅽🅶 🅴🆅🅴🅽🆃!!! 🌟
Come on in for the sales:
🔸Isolate 2lb (B1G1)
🔸AMRAP/IQ mix and match (B1G1)
🔸GrEAAns + Vitamin D free
🔸Keto Fire 🔥
🇧 🇺 🇾
🇴 🇳 🇪
🇬 🇪 🇹
🇴 🇳 🇪
(While quantities last on the three above mentioned products) DON’T MISS OUT! 😎
Reposted from @m1ckysm1th - Today’s open prep finisher
60 cal row
30 box jump overs 24”
15 bar MU
Establish 1RM S2OH from the ground.
Making 150kg an easy task.
Feeling strong and ready for CrossFit Games open 2019
#FULLBODY BLAST #kettlebellworkout 💫⚡️💫.
Complete as many rounds as possible ( #AMRAP ) in 25 minutes.
1. KB or DB #deadlift x 20
2. KB or DB upright row x 20
3. KB side lunge x 10 each leg
4. KB squat pulse x 20
5. KB a flutter kicks
6. 1 minute jump rope - not filmed.
Double tap, swipe, save, tag a friend to try this #sweat sesh 💪🏻 @reebok@sudio@paigebabilla ❤️❤️❤️
For the last month or so, I’ve been wishing #fierce was a 3-day a week program so I could start #c25k again. Then I saw @ohsofit123 ‘s post about cutting out some resistance sessions so she could fit in all of her weekly runs. I realized I need to make my program work for me and alllllll of my goals so I’ve decided to drop one resistance (probably the weekly #amrap since it’s more cardio focused) and finally finish this running program #twoyearsinthemaking
Mix of kettlebell and calisthenic AMRAP. Found a 7 min long EDM song and did this circuit for the duration of it. Three reps of each exercise which on their own are easy but it builds up each round you go.
ANDDDD we’re back to the regular scheduled programming after that hiking interlude.
My hip flexors are still sore so we both did tomorrow’s Program A but I scaled to upright rows and goblet squats. We’re doing Julian’s birthday wod tomorrow with everyone. I managed to keep tomorrow’s metcon at a consistent pace- 4+2, 4+6, 4+6, 4+3. We both needed a little encouraging tonight. Poor Nikki ripped her hands though.
I thought I’d share something that @nikkithedoc shared with me yesterday that I found super helpful. Work is still crazy and I’m the first to let it negatively impact me. I told Nikki that I know it’s going to be a shit storm but I wanted to work on not letting it kill me. Of just letting it stay at work. I asked for her advice on how to do that.
She said, “Give yourself time in the car to think and mull it all over. Then once the car turns off, done. If you need to turn off email.”
I love it. My version of doing this is doing what she suggested but also texting someone about how my work went and then boom. Dropping it. As soon as I made it to Nikki’s and turned off my car, I turned my work brain off and thought about being present for the workout. Don’t know if it helps anyone, but as someone who easily gets overwhelmed, it did for me. Thanks doc.
Ontem foi dia do cliente, mas aqui a comemoração não é para clientes, e sim para alunos, para uma família, uma parte do #CFVA ! Parabéns a todos os nossos queridos alunos pelo empenho! 👏💪
38116 September, 2019
43 reps of Back Squat at Bodyweight (170lbs). The worst IMMEDIATE Quad Doms and Pump....ever. Never again will I do this. 😂😂 (Video 1 of 2)
11116 September, 2019
Got up at 0515, nursed Eleanor back to sleep, got ready to go out to the garage to lift annnnd I hear a crying baby 😩 I really don’t like lifting when Eleanor is the only one awake because I have to prevent her from coming out to the garage and she just whines and cries at me from the door 🤦🏼♀️ It’s so distracting and my workout ends up being sub par. So, instead of being frustrated and annoyed I decided to switch my plans around and clean when I should have been lifting and then vice versa. Having kids has forced me to be flexible and go with the flow and it’s actually not so bad 🤷🏼♀️ Anyways, did some hip thrusts, deadlifts and squats for strength and then finished up with this @garagegymbarbell AMRAP. I got in 7 rounds, although I could have done more had I not just lifted some heavy ass weights. Haha, oh well!
14116 September, 2019
Now offering CrossFit classes at 4:30pm and 5:30pm Monday-Friday and 8:00am on Saturday!! Ask us about new pricing options!! Upcoming BBQ on the 28th after a partner WOD!! .
¿Sabes quién es la persona de la foto? Es el Sargento Michael Chesna, fallecido cumpliendo con su deber defendiendo a su país.
A este #heroe del #crossfit se le ha dedicado un #WOD de los más exigentes que hay. ¿Quieres ver los WOD? Visita nuestro blog.
Show up for yourself every single day! We’ve got 3 more chances for you to show up to fit; 5:45pm, 6:00pm (Just Move class), 6:45pm and 7:45pm! ⌚️Let us know if you’re coming tonight in the comments! 💪🏽