🥉192 kg (422 lbs) competition PR Clean and Jerk en route to a 3rd Place finish at the #2017 AO!
Never felt stronger! Snatches felt great, but out of position and it put me too far behind in the Clean and Jerk to go for big numbers. Another lesson in “earning your attempts”. I’ve won more than I’ve lost this way, even though it’s a tough pill to swallow!
Special thanks to my squad for the support and encouragement, my coaches @tottentraining and @bmcd83, and my fountain of youth provider @directperformancept .. turning 35 in 2 weeks and was in the best shape ever this weekend.
Onward! More work to be done!💪🏻
Better to cultivate discipline than to rely on motivation. Force yourself to do things. Force yourself to get out of bed and practice. Force yourself to work. Motivation is fleeting and it’s easy to rely on because it requires no concentrated effort to get. Discipline is reliable. The question isn’t how to keep yourself motivated, it’s how to train yourself to work without it.
Quand tu veux faire tes squats à tout prix...
...en toute sécurité ! (à côté du bureau de ton boss 😅)
5 x 4 @ 120 ✅ (x2) en vidéo, 125 ✅, 130 ✅, 135 ❌ en vidéo
Première fois avec la ceinture...
PR 3RM raflé au passage ! 🎉
PDC : 73 kg
Résultat : Des gens qui accourent pour voir ce qu’il se passe (je repasserai pour la discrétion)
Point positif : Licenciement évité ! Heureusement que la barre était au sol quand les "secours" sont entrés 😂
Vivement le retour @crossfit_frejus dès demain !
Ok Christmas is almost here!!🎄🎄 And I’m so excited!! Family, friends, fun and magical smiles on my little princess’ face!! Keeping my nutrition on my mind, and my mind on my nutrition!! I don’t want to go backwards on all the progress I’ve made over the last year. Hard work, sweat, dedication, support from my challenge groups and lots (and lots) of meal prepping has made all the difference in the world!! Loving my chocolate Shakeology 🍫especially during the holidays with all the sweet treats at an arms reach away! 🍫😳🎄🎅🏻🤶🏻🎄 Merry Christmas 🎄Happy Holidays and enjoy every second of time with beloved family and friends😻
Bench moving pretty okay. 240 for 5x3 and then some close grip with feet up.
3x2x270 (rep PR!) so i’m actually self programming since raw nats bc this girl is pretty broke atm haha (sry @ariantank LOL) but it seems like my programming isn’t too bad 🧐 happy with how my lifts felt! also hit some doubles on bench for 150 lbs today (now shown) – which is also a rep PR 🤩. yay to getting stronger! can’t wait to max out this week 🤓
Hey guys trying something new with this post. I thought it might be cool to try and comment over the video so let me know what you guys think in the comment section. Do you like the voiceover or would you prefer just captions. Maybe a combination of both? 🤷🏽♂️
TRY THESE 6 CHALLENGING AB EXERCISES
If you are looking to strengthen your core AND keep your back healthy, one of the best exercises you can choose is a forward rollout. *
Most people are familiar with the AB WHEEL. They’ve either tried one in the gym, or they bought one for themselves from a late night informercial!
FUN FACT: Out of all the late night informercial products that promise to target your core, the ab wheel is one of the few that actually delivers!
Back on track
That’s a pretty advanced move for most people to start off with so we wanted to provide you with the professions we use here at Aspire Fitness to work up to the AB WHEEL and beyond.
LEVEL 1: Make sure you can hold your standard plank for a good 60 seconds before moving on.
LEVEL 2: Stability Ball Rollouts: The lower the ball, the harder the challenge so if you have multiple sizes, start with a bigger ball and work down.
LEVEL 3: TRX Kneeling Fallout: Start with the straps at about hip height and you can move them lower as you progress. You can even progress to standing for a bigger challenge!
LEVEL 4: AB Dolly Rollout: Now your’e closer to the ground which increases the challenge. You can start with your elbows not the dolly and once you master that place your hands on the handles to extend out further for more of a challenge.
LEVEL 5: Now we’ve made it to the ab wheel. If you master the ab dolly but still struggle here. Try doing it close to a wall which will help keep the distance under control. As you get stronger you’ll be able to move back further for greater ROM.
LEVEL 6: Finally we arrive at using a barbell. Having a little extra weight on the bar can make it more difficult to return to the starting position. We recommend only using smaller plates (10lbs) to keep from being at too big of an angle.
Give those a shot, we’d love to know what you think. If you have any questions, we’d love to answer them so let us know below.
not the outcome we wanted, but a great day on the pitch nonetheless. love this team. #psalm18 :33-43
When trying to create the v-tapered look ppl tend to overtrain the lats so much that your mid trap can get neglected and under developed creating future imbalances and distorting your posture , so here’s a example of how to do a lat pull down by also engaging the mid trap.
1-draw the shoulders down
2-move the elbows towards hips/pockets
3-squeeze the lats and traps and flex the arms last and hold for 1.5 secs