Good morning @evolve.nation @evangelinaaa_ you slipping
#Repost @evolve.nation (@get_repost)
YOUR WEIGHT IS NOTHING BUT A NUMBER! 😤
I'm 20 lbs heavier than I was last year; I'm also faster, stronger and more agile 💪🏽🦁
One year ago, I did this exact cardio circuit and it took me one minute to finish. This year, 20 lbs heavier and completed it in 35 seconds!! Thats fucking progress!
“LURONG BENCHMARK 1”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press and Stretch
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.
Pigeon Pose – 1 Minute Each Side
From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.
1000m Row (Time)
Max Effort 1000m Row
Staying Alive (AMRAP - Rounds and Reps)
9 MINUTE AMRAP
8 Lateral Bar Hop Burpees
6 Front Rack Lunges (Level 1 – Front Squats)
5 Shoulder to Overhead
Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.
Photo Cred: @elegantmomentsbykeshia
Brent and Chris after finishing up today's metcon.
8 Thrusters 8 Bar-facing Burpees
After 2+ years of Crossfit, they know what a nasty combination these two movements are. But here they are, every day at 5am getting the work in. It doesn't matter if it's a harder workout or an easier one, get the workout in. Consistency is what leads to results. #crossfit#fitness#paincave#thrusters#metcon#lycurgus#burpees#getrxd
@alex_shchukin - Family human flag😁. She is so strong i love her😍. TAG YOUR FRIENDS. Che foto meravigliosa, vi piace?
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Life truly is like a burpee. Sometimes life is hard & you get knocked down. But you know what, I will always stand up. Thanks for all my buddies screaming & supporting me to stand up and jump & clap the freak out of life 🙏🏼👊🏼 love you guys!
I wish I could move this fast in real life 😂
Descending ladder 10,9,8,7 etc of toes to bar, dips and alternating single arm DB snatch
500m row, 50 burpees, 400m row, 40 burpees etc down to 100m row and 10 burpees
#Repost @challengeninjas (@get_repost)
Self-discipline is everything. If you can conquer your physical and mental being, you can conquer anything in the world!
You will never always be motivated!! You're going to be sore. You're going to be tired. You're mind will forget the PROMISE you made yourself that you will finish this challenge! The PROMISE you made yourself at the beginning of the year to get in shape and be healthy!! DO NOT LISTEN!
You HAVE to learn to be disciplined if you want to be successful. That looks like doing #81burpees despite how you feel.