It’s been awesome working to determine the perfect program design for you! Can’t wait to see @brittanymbo
rip it up @thewodapalooza.
Read some highlights of her journey below 👇🏼
I originally posted this photo on 12/03/16-the day after my MRI that showed a L4-L5 bulging disc. I was devastated but surrounded by awesome ppl in this pic; they kept me smiling. The original injury was in sept/oct I think & I was training, stupidly, in pain..
This was a few short months after I decided I was going to take CrossFit more seriously & pursue making regionals on a team in 2018
That plan obviously got derailed. I spent the next several months rehabbing my back & ended up hating training so much I switched to only weightlifting once I could tolerate it. I then transitioned back to Crossfit a year after the injury initially occurred..
Of course my plan to go to regionals this year also got derailed 🤦🏽♀️😂. However I PRd my snatch today at our @crossfit212
throw down SO MUCH FUN BTW, 40lbs heavier than what I snatched at the time of the injury; it just makes me think of this time two years ago when getting here seemed impossible..
Now I’ve been training since April for my second go at team regionals. I was devastated again when it got canceled. I took some time to deload training & then got back at it. And what do you know, I got offered to sub in @thewodapalooza
RX team AKA the new regionals 👊🏻.
Things definitely didn’t go as planned the last two years, but things fell into place..
You don’t need inspirational quotes on this app to motivate you. You just need to remember that ppl are persevering and persistent every single day (far more than me). No dream is silly or far fetched if you’re willing to work for it. Ppl will and have told me my pursuits were far off, but thankfully I’ve always been pretty stubborn 😉
With my dads friend just recently passing from illness & my uncle recently diagnosed with cancer ❤️, I’m reminded more than ever to keep doing what I do. .
To health and happiness & to effing shit up at @thewodapalooza
Thanks to @lisahaefnerphoto
for capturing this day
Health and fitness both physically and mentally can have a more profound effect on your life than almost anything else.
From the way you look, to the way you feel and most importantly how you treat others.
Be sure to always seek professional advice when you need help.
There are more factors than you could imagine that come into play when prescribing a fitness and nutrition protocol for an individual.
Cookie cutter all for 1 plans don’t consider your age, mobility, medical conditions, sleep patterns, work and lifestyle.
When you work with a summit coach assessing this is step 1 before we even allow you to workout.
#professionalfitnesscoach #beyourself #progressnotperfection #individualprogramming #summitt #stepbystepfitness #healthy #workout #supercoach
Are you getting ready for the CrossFit Games 2019 Open?
Accumulation, intensification, pre-competition, deload, competition (open), deload are the phases which my athletes who train for the open go through.
These athletes a few more weeks and will enter the pre-competitive phase.
If you did not start preparing for the open 2019 as soon as 2018 open deload ended you may already be late;)
Love this from @darkhorserowing.
Not only because people hugely overlook this for rowing but also because this can be applied to much more than rowing; almost all movement. Especially things that require force production like weightlifting and gymnastics.
Too often people skip the foundations of position and go straight to the sexy stuff (speed). Performing kipping before strict, maximal effort reps or even loading positions that are unstable. Take time to slow down and step back, focus on the bigger picture and see where the basics can really get you.
This can also be applied to programming 😉
Position = goal setting
Power = principles of physiology
Rate = relative planning
Speed = progress
#theathletesystem #crossfit #sportsperformance #individualdesign #programmedesign #individualprogramming #functionalfitnessfederation
This is a problem we see time and time again.
Getting prepared for your session IS the most important thing UNTIL it’s done correctly and you’re in the working parts of it. If you’re not correctly primed for the work to come then the work to come doesn’t matter.
Getting ready for it is still the priority.
You need to understand the intent of the work to come and all the variables to consider for the individual prior. If you’re just getting sweaty and randomly doing movements that make you feel ‘warm’ then you could be missing out A LOT of gains and under performing compared to your actual current potential.
#theathletesystem #crossfit #sportsperformance #individualdesign #individualprogramming #functionalfitness
Super proud of @coacheattrainrepeat
this weekend. After a tough start to the weekend, battling back to finish in 5th place @wodfestcr
is a great testament to her determination 👊
“Success is not final, failure is not fatal: it is the courage to continue that counts.”
Those who know me well enough, know that Its not easy to make me cry or get me really angry about something... the picture above shows one of the most frustrating moments I’ve had to go through during a competition, an episode that’s been repeating itself for the 3rd time now, and somehow muscle ups, that one movement i dedicate so much time during training decides to fail... I have to say I’m definitely not very proud about my tantrums during this moment and I apologize if I insulted anyone around me 🤦🏽♀️ I was all over the place and my emotions took over.... I was ready to give up and in my head that was the end of this and all other competitions for me... yeah I know! All the drama! 💁🏼♀️
Nevertheless I went back home took a bunch of painkillers and “suck it up buttercup” pills and went back the next day.... Very happy I did, and proud about my 5th place finisher next to all the best female RX athletes in Costa Rica was probably one of the toughest competitions I’ve been through...
I do have to say this will be my last RX competition and from now on my body only wants to stick to the masters or teams category 😅
Thanks again @tailor_made_programming
for helping me be a better version of myself everyday. @romipisoni
My sis for being there all the time❤️ and everyone else who cheered on me! I heard you every time I swear 🥰
#ouchouchmybody #crossfit #wodfest #costarica
🇨🇷 @wodfestcr #failtosucceed
A lot of factors went into making this diet plan. With food sensitivity and metabolic flexibility data on the way, the diet will continue to evolve. Eventually we will optimize to the point in which the perfect amount of energy is input for maximal recovery and output. Not there yet, but we are always striving for the perfect diet. @chloegauvindavid
ride or die, all in
There is NO right way to train. And if you ever hear from someone that “ ______ is the ultimate way to train” they are lying.
A coach should, in my opinion, answer with the most boring answer there is: “It depends”
Because that is the truth.
It depends on what you want to achieve in life and with your training; what are your goals? and who do you want to become?
It depends on what life you are living now; how much time can you spend on training? how are you sleeping? Eating? What does your job look like? And so on.
It depends on what you can do with your body today, what you have tried, what you enjoy doing and what you hate doing.
It depends on SO SO many things and I believe that’s the answer to the question “what’s the best way to train?”
It’s all INDIVIDUAL and that is why I work as much as I can to understand my athletes life, goals, likes and dislikes (etc etc) when helping them improving their fitness.
Comment below if you agree or disagree 😊
GAH- I ❤️ coaching! This client has been working to recover from a serious back injury. Though the exercises in her current training program may not be cool or sexy, she has committed to the process of rebuilding motor and nerve control... and a core that is tougher than steel. She’s been working hard on core stability exercises like dead bugs and bird dogs as well as movements to regain nerve control of her foot/ankle with a variety of single leg barefooted exercises. I can’t wait to see how she continues to get stronger and stronger each day. ~ EBA Coach @strengthbabe_and_mr.t
#teamEBA #strongwarrior #myclientsarebadass
This is what coaching is all about. It makes no difference if you are a hockey coach or a fitness professional like myself. Giving people results for their goals is the priority. FIITBOXFITNESS is not for me the owner and coach, I opened this business to share my knowledge with other people and give them what I have experienced my entire life. It takes experience and alot of studying and learning to teach others. And us coaches take great pride in always learning new ways. There is no special program, there is no special gym, what there is is people with alot of knowledge willing to share it with others to help them live a happier healthier life through fitness. #individualprogramming #assessdontguess #fiitboxfitness #functionalfitness #functionaltraining #paceralwayswins #aerobic #bodybuilding #iwatchpeoplemoveandilearn #kelowna
~More often then I wish, clients come to me simply OVERWHLEMED and stressed by the process of figuring out what to do and how to do it.
They have a goal of where they want to be, either physically, performance wise, or health wise.
They know they need to make a change, but they don’t know how to because there is just SO MUCH information out there they don’t know what is right or wrong.
It’s become hard to decipher between a good source of info or a bad one, and just about every nutritional "guru" out there is spouting something contradicting the other, even contradicting themselves....GREAT.
If I can give any advice on sifting through the BS online and everyone claiming to have THE answer, it is this:
If someone is stating absolutes and definitive facts…RUN.
If all they talk about is how keto is the answer, or how intermittent fasting is the answer...I know right off the bat this person knows absolute shit about fuck.
The best way to know if someone is credible are key words like, "maybe", "I don’t know", "depends", "some research shows..." "but it's also possible that...".
Anyone that is going to be SO one camp or one sided is going to be full of shit. End of story.
There simply are no absolutes in nutrition and fitness. It is all relative and every human on the planet is different.
If you see someone portraying what they are selling as the only way, I am confident in saying that this has worked for them, and they have never tried anything else.
So they showcase THEIR success story and THEIR results solely just to sell their product.
An experienced coach will know there are a million ways to skin a cat, and that they ALL work, because they are all just an avenue to get to a single destination.
The point is to find the avenue that works best for each client and coach them through that process.
If someone doesn't know how to coach you through a different process than what they use, then they will put every single person on their personal journey.
That is not truly serving their clients.
Their clients may reach their goal, but at the expense of their happiness, long term success, and sometimes even their health.
Join team CBG! Our Black Friday sale ends tomorrow night at 11:59PM. Need a coach for 2019? Now is the time to get a programming, sports nutrition coach, or both
Individual programming - 15% off first two months
Sports nutrition coaching - 15% off (24 week plan)
This will ONLY be available from now until Nov.24
I don't think everyone should /need this tipe of training.
There are pre-requisites to be able to benefit from this type of training :
1. To have strength
2. Start with Anaerobic Power until Anaerobic Endurance (if necessary)
This type of training serves essentially three things: stress adaptation, metabolic effect and to boost the aerobic system. And so, it is commonly misused by fitness coaches for being intense and does not imply so much time available to train, but for someone who already has a stressful life this type training will only further activate more stress in the person and be ineffective in achieving wellness, health and longevity.
May be necessary for some sports and professions, but for ordinary people who just want to feel well, I don't see the need to make them go through anaerobic sessions.
I only use this type of training with my athletes who already have enough capacity to do it and with those who really need it, in normal people aerobic training and especially strength training it’s what I think is should be prioritized.
prepping for the @midatlanticcrossfitchallenge
challenge in January
Active bottom of ring dip holds; 3 x 20 sec
Single arm hangs; 3 x 10 sec/arm
Bar glides; 3 x 4-6
Build to a heavy in 5 sets
3 banded snatch high pulls + 1 snatch (235 ✅)
20 sec assault bike sprint (90% effort)
7 unbroken RMU
x 4; rest 5 min
Squat snatches (75)
x 2; rest 5 min
Backwards light jog on runner; 4 x 30 sec
Backwards double unders; 4 x 10-20
New video I did today about a service I offer to people who are looking to reach their fitness goals with just a little help. Individual programming is for people who are not always 100% sure what to do in the gym every time or want someone to help them keep themselves accountable and on track. Watch the full 2.5 minute video with all the details. https://youtu.be/DihYkR6VHJc or click the link in my bio.
#fitnesstrainer #personaltrainer #onlinetrainer #individualprogramming #crossfitcoach #getresults