New Breakthrough gear is here!! Get your new hoodies and sweats next time you are in 💪🏼❤️
1 1234 minutes ago
This afternoon, I talked to a producer about starting a podcast. FOR REALSIES THIS TIME, GUYS! He was so convinced that people would resonate with me - with my message. My authenticity...my love of paleo food, squats and sperm (THE SCIENCE OF SPERM, YOU SICKOS!). But the whole time that he was talking about how much people would love it...in my head...I was saying, “no one is going to listen to you.” // Where the hell did this voice come from? // Why, all of a sudden, do I think that no one wants to listen to me? I actually don’t know...I haven’t figured it out yet. I do think that my obsession with being with authentic has sparked some of my hesitation. In my quest to be real...I’ve become really selective. But honestly, I think the only way to overcome this - is to push myself out of my comfort zone - to prove to myself that I’m worth listening to. #friday#traffic
Rehab time •
Body & Mind
Hot 🥵 & cold 🥶
In & out
Up👆& Down👇 •
Truth is today this SUCKS ! 2 weeks into shoulder recovery. •
If you have ever had a injury, serious injury or even a sprained ankle. I’m sure you’re familiar with the voices. The whirling of frustration, disappointment and doubt. •
Then limiting questions begin to swirl. •
I strive to remind myself that - this too shall past
- this is an opportunity
- this did not happen to me it happened for me. •
But right now that feels like BULLSHIT. So I going sit my feeling sorry for my self Ass on the couch, watch a funny with some ice on my shoulder toss a couple cubes in 3 fingers of Gin and call it a night. (No pills 💊 ) •
Tomorrow is a new day. I will beat the sun ☀️ greet it with smile and Own the Weekend.
The Beast has been tamed! Excited to share that my ~3 year journey to conquer the Beast Tamer Challenge finally came to a successful conclusion this afternoon. I couldn’t be happier to join the club.
For those that don’t know, the Beast Tamer challenge is comprised of 1) a strict press, 2) a tactical (thumbless) dead hang pull-up, 3) pistol (one-legged) squat, all with a 106 lb kettlebell. •
A big thank you to @derekchristeler for leading me towards the @strongfirst path, as well as the world’s biggest leprechaun and my good luck charm @jon.carroll6. And of course, @ltanskey for allowing me to head to Atlanta this weekend, navigating an entire weekend alone with our 3 month old!
💥 Lateral Cable Drag 💥
The lateral sled drag (shown first via @djrperformance ) is an excellent way to build strength in the abductors / lateral subsystem.
A variation that I use with patients is the lateral cable drag (shown second). Some additional benefits that I believe can be achieved through this movement are... _
1️⃣ Increased grip, forearm, shoulder strength.
2️⃣ Increased hip abductor and adductor strength - trained both concentrically and eccentrically.
3️⃣ Improved athleticism of the foot and ankle - best performed barefoot or in minimal style shoes.
The second portion of today’s session:
B.) Every minute on the minute for 12 minutes w/ a 60-lbs KB:
2 x Cleans
1 x Press
3 x Front-Racked Squats (Both sides each set...48 total Cleans, 24 Presses, 72 Squats)
2 421 hours ago
Tomorrow @bjjsanfrancisco join me "Master Shifu" 😂 for a Kettlebell Workshop: Swing & Get-Up Introduction
💥Build strength and stamina that doesn't interfere with your Jiu-Jitsu training
💥Learn efficient kettlebell Swing (Deadlift) and Get-Up technique
💥 Mobility Complex
💥Fast & Loose drills
💥How to program your training routine
📅 Saturday, February 23rd from 1-3pm
📍Location: San Francisco Jiu Jitsu, Denny Prokopos Academy
261 S Van Ness
San Francisco Ca, 94103
🎫 Admission: FREE 👀 to all members and non-members
• • •
Repost from @aviously1 Everyone needs a #mastershifu in there life @oaklandsmostpowerful#lifeisallaboutchoices#giveafuck#holdthestandard#piratelife#strongfirst
🔥THE NUMBER 1 SECRET TO SUCCESS 🔥
The secret lies in our daily habits. Good or bad our habits are formed out of CONSISTENCY. 4 videos, 4 hours out who really knows how many, Same weight. Same exercise. Always content on improving but stay GRINDING away at details 🔥
What's your morning routine like? You brush your teeth and take a shower, shave and get dressed. Your routine never really quite feels like work. In fact, if you miss this simple ritual the rest of the day might feel harder! You may not have ever thought of it, but the daily effort you put into anything over time amounts to something POWERFUL. 🔥
You may ask 'How do I make new habits if the bad ones are so ingrained?' The answer is you have to match, then over write that power the habit has over you. You can do this one of two ways 1. Something truly traumatic or awe inspiring pushes you into a new frame of mind and forever changes you. 2. (The harder and far more likely occurrence) You WILL yourself out of bad habits with DAILY effort towards what you want to accomplish and away from any thing that hinders your progress. You don't come built with a 'will' button. You forge that shit 🔥
Consistentcy is a powerful tool. Write out and plan EVERYTHING with intention. The more often you push the easier it will become. Look in the mirror and perform a powerful DAILY mantra that you repeat to yourself whether the day is good or bad. SHOW UP. You're gonna surprise yourself.
Think water torture (here's a hint: your the droplet)💦💦💦 #canada#fitspo#fitness#strongfirst#mma#boxing#kickboxing#vancouver#coffee#tbt#progress#coach#ufc#strength#strong#conditioning#kettlebell#barbell#bodyweight#deadlift#powerlifting#calesthenics#movement#beard#bald#beast#forest#westcoast#trailrun
I have to admit that often when I look back on old pictures of myself, the first thing I think of usually isn’t the memory of the occasion and what I was doing in the pictures.
I almost always think of the way I felt. It may not be apparent to a stranger or even a friend, but I can see it right away. In the picture on the left, I see a girl fill with sadness and insecurity. A girl who only let a few select people get beyond that wall of hers to see who she really was. A girl who was unsure of every step she took and full of fear and regret.
But, there’s a happy ending!
When I see pictures of me in the past several years, all I can think of is how much I’ve grown. I see a girl who has tore down her walls to let people in. A girl who still has fears but does things afraid. A girl who isn’t afraid to show the real person behind the still awkwardness lol. A girl with a genuine smile and a sparkle in her eyes. And a girl who finally knows what she wants in life and isn’t going to let the opinions of others stop her.
It took a lot of courage to decide to change. And it was far from easy......some days it’s honestly still really freaking hard and old habits often start to creep in and sabotage me. But I just decided that time was going to pass regardless of my choice to stay stuck or move forward. So I moved forward.
You can move forward too! If you can relate to anything I said, know that you are stronger than you think and capable and worthy!
I was always so scared of weight training my upper body thinking I would look bulky 🙄 but honestly I’ve never felt more strong and content with my body before! “Doing heavy weights will make me look big and manly” is the biggest misconception out there for all the females! One reason being we do not carry the same hormone characteristics as men do! Men have much higher levels of Testosterone in their body which genuinely helps in the creation of muscle mass! I’m not saying it’s impossible for females to gain muscle mass,it just takes a lot more time too! The benefits of weight training are plentiful from gaining strength 💪🏼 to raising your metabolism which assists in burning more calories throughout the day! My point is don’t be afraid to start lifting heavy ladies being STRONG is beautiful!
WHO LOVES PIZZAAAA!!! even tho technically it’s not healthy right? Most people think healthy isn’t yummy or fun but you can either accept that are change it!
Cutting food out completely is an easy disaster to fall into a binge if you’re like me! Here’s how you can make your yummy zaaaa “more healthy”😟
🥤Add lots of veggies!
🥤Ditch the processed meats!
🥤Cut slices smaller!
🥤Avoid stuff crust or deep dish for a thin crust!
🥤 Make your own 😍
Last set from today's session and damnnnn I haven't grinded that hard in a long time. Mindset and self-talk is so key when it comes to your heavier sets. In my head, I knew it was going to be hard. I knew I'd have to grind the last 2 or 3 reps. I knew I had to stay tight in order to lift it. I knew if I doubted myself even for a second, it'd be over. So I did what I've taught myself how to do. I paced around, visualized the lift (and the grind), removed any self-doubt and then attacked it ⚔️
The ability to grind while maintaining technique comes with time and experience so keep practicing. Hold yourself to the highest standard when performing each lift. You want to let your brain and body know that this is how it's done - every single time. The brain and body are remarkable so it'll learn what you teach it. Every rep you do, you're either drilling in good habits or bad habits. Those habits will make or break you when push comes to shove 👊
I Am A Student Of Strength.
#flashbackfriday to 1 yr ago today 👇🏼when, as a StrongFirst Team Leader, I attended the @strongfirst Level 2 Kettlebell Certification as a STUDENT. “Learning is boundless.” ~Bruce Lee 👇🏼👇🏼👇🏼
I Am A Student Of Strength.
Today I head to the @strongfirst Level II certification in San Diego.
Not as a Team Leader.
Not as an assistant.
But as a student.
Because I am a student of strength.
It’s been 6 years since I went through my Level II certification. I attended the last Level II certification, with Pavel, in May 2012, before “the split”, before StrongFirst was established, when the pull-up, hanging leg raise, and pistol squat were still taught.
I assisted at a StrongFirst Level II in September 2013, when an updated curriculum was taught, closer to the one that exists now, but that was still 5 years ago.
Even though we review Level II curriculum at leadership meetings and on regular conference calls, and I have the opportunity for skills review with my StrongFirst colleagues, as a Team Leader, I have the opportunity to attend a Level II certification as a student. Therefore I CHOOSE to attend this certification as a student, because I am a student of strength.
AND by attending this certification as a student, it will help me to be the BEST StrongFirst Team Leader, and strength coach, that I can be.
It does not matter that I am a StrongFirst Team Leader.
It does not matter that I have worked in the fitness industry for 15 years.
No matter how much experience I have or the fact that I am a leader, I am still, and will always be a student.
I am a student of strength and I cannot wait to share the experience of this weekend with many of MY students from the March 2017, LA, StrongFirst Level I certification because we are STRONGFIRST! 💪🏼🔥👊🏼
6 1224 hours ago
It was like freaking Christmas today! My FIREBALL MAGIC came early AND my free tank top I earned last month also came in the mail! Being consistently rewarded for hard work is something I will never stop being thankful for! So cheers to Friday, fruit punch preworkout aka Fireball Magic 🔥 (peep the story for my first experience with it!), and free tank tops! 💪🏻
Who’s coming to Snowmass with me this Summer?? #Repost@yotmfestival
She’s been part of our YOTM family since the beginning and every year you all keep asking for more. Believe us, we know why. She’s a force to be reckoned with. A muse. And our dear friend for life. Welcome back to Snowmass Diana. We can’t wait to get salty with you.
Transformation Thursday🤓- October 2018—> February 2019! Definitely a roller coaster of a few months; change is hard!!! But let me tell you, it is so worth it. •
I used to cry almost everyday, sitting on my couch, extremely nervous (obsessively tracking everything with myfitnesspal) and worried about what food I was gonna eat and how I was going to be able to work it off. I got to my lowest weight ever in September of 2018 and my health really took a turn for the worst. I decided to make a change to start bettering myself. •
As these months have passed, I have truly grown mentally and physically. My mood has greatly improved and I love going out with friends and indulging in good food, without feeling so darn guilty all the time!!. Going to the gym for me has no shifted from the mindset of “burn off all the calories you ate today & more” to “I want to get stronger and be healthy.” I have really learned that food was not my enemy, it was my own mind. Food is the best thing to ever exist, I get excited each night to go to bed so I can wake up to a new day and create new meals!!!! •
Of course I still have my off days though, but those help me realize how far I’ve come and how far I’m going to continue to go. Yes, I cried last week 3 times about food and felt as guilty as could be, wishing I could burn off all those calories immediately, BUT, a week later, here I am, with my myfitnesspal app deleted (haven’t tracked my food for 3 days), and eating my heart out (also enjoying every second of it).
Recovery is tough but it feels so damn good at the end of the day when you can literally see and feel yourself getting healthier and happier. ☺️
THE ULTIMATE DEADLIFT CHECKLIST!!
What’s up Achievers?! @jasonlpak (major props to him ❤️) here and today we have a 6-part checklist for a perfect set of conventional deadlifts!
1️⃣FEET HIP WIDTH APART AND BARBELL OVER MID-FOOT: In order to establish a strong base of support, start with your feet under your hips with toes forward or slightly flared out. Step up to the bar so that it’s close to your shins and over your mid-foot.
2️⃣HINGE YOUR HIPS BACK: Initiate the deadlift by sitting back with your hips. This will help you to load your posterior chain (glutes and hamstrings) and get into a strong starting position.
3️⃣GRAB THE BAR JUST OUTSIDE YOUR SHINS: The wider your hands, the greater the demand on your mid and upper back. Keeping your hands in closer will help make the pull feel easier than if they were out too wide.
4️⃣ALIGN YOUR ARMPITS DIRECTLY OVER THE BAR: This will set you up for a more vertical and direct bar path, which makes the deadlift much more efficient.
5️⃣PUSH INTO THE FLOOR AND STAND TALL: Instead of thinking about “lifting” the bar off the floor, think about “pushing” your feet into the ground. The harder you push down into the floor, the stronger your deadlift will be. Stand tall at the top and look straight ahead to practice good alignment.
6️⃣INITIATE THE DESCENT WITH ANOTHER HIP HINGE: Once you’ve gotten to the top of the deadlift, lower it back down by hinging your hips back, loading your posterior chain again, and getting right back into your original starting position.
We hope this checklist helps you out the next time you’re going through a set of deadlifts! Share with a friend who would appreciate it. And until next time, peace, love, and muscles ✌️💙💪
28 47555 days ago
[ARTICLE] Just because a kettlebell is moving back and forth between your legs doesn't automatically make it a good KB swing. There's a big difference between swinging a kettlebell around and executing a powerful swing. The first is common with beginners who copy what they think they are supposed to do. What’s missing is the intent. Learning where and how to focus their efforts, and what that power feels like, leads to a lot of ‘aha’ moments. We never get bored of those. Read on to explore two cues that might help you or your students get that feeling. #kettlebell#kettlebellswing#kettlebellcoach#kettlebelltips#kettlebellcues#power#bestrong#personaltrainer#glutes#StrongFirst#australia
Finally able to practice my pulls again😍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Einige von euch haben ja schon in meiner Story gesehen, dass ich jetzt doch entschlossen haben dieses Jahr wieder bei den Crossfit Open mitzumachen. Ich hab mich schon seit Monaten auf die Open gefreut, da ich mich seit letztem Jahr so im Crossfit verbessert habe! Meine Ausdauer ist besser, ich bin stärker und ich beherrsche endlich ein paar Übungen von denen ich letztes Jahr nichtmal träumen konnte! Dann kam mein „Unfall“ im November und das wars dann erstmal. Ich dachte bei den Open brauche ich jetzt garnicht mitmachen, da ich mich nicht mit meiner Leistung letztes Jahr vergleichen kann, da ich ja jetzt noch eingeschränkter bin. Ich will nicht mitmachen um irgendeine krasse Leistung zu erbringen, ich will mitmachen weil es so ein cooles Event ist, man so über sich hinauswachsen kann/muss und ich weiß, dass ich so viel besser bin als letztes Jahr; und das hätte ich halt gerne schriftlich schwarz auf weiß😂 Da es jetzt aber schon so bergauf geht, ich auch wieder mit der Langhantel trainieren kann etc., bin ich doch dabei💪🏼 Und wenn man drüber nachdenkt ist das eig die perfekte Möglichkeit mich mit letztem Jahr zu vergleichen! Letztes Jahr musste ich meine Pullups strict machen weil ich keine Kipping Pullups konnte, dieses Jahr muss ich sie Strict machen weil ich nicht kippen darf. Handstand push-ups gingen letztes Jahr nicht, dieses Jahr darf ich sie noch nicht machen. Toes to Bar waren letztes Jahr schlecht, dieses Jahr sind sie auch nicht wirklich besser😂😂 Also, ich bin richtig gespannt auf 19.1 und freue mich riesig auf das Wochenende und die nächsten 5 Wochen!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Wie würdet ihr das machen? Würdet ihr trotzdem mitmachen, oder es wegen der Einschränkung einfach sein lassen? | Den Pull perfekt getroffen, danke 📸 @slic_cils 🙏🏼 *Anzeige* | ** die Crossfit Open sind ein jährlicher Wettkampf bei dem jeder mitmachen kann. Es werden über 5 Wochen 5 Workouts vom Direktor der Crossfit Games veröffentlicht, die man dann vor einem Judge absolvieren muss. So kann man sich Welt-/Europa-/Deutschlandweit mit anderen Crossfittern messen**