What an end to the week. Tested my exhaustion for sure, I’ve had a big week of workouts but if I don’t put the effort in the change won’t come. Lifted a nice 95kgs for the 6 reps and they felt awesome. The first circuit got my heart rate up and made me really push through my fatigue. Then the conditioning was brutal. So thankful I started on the jumps then did the rows. Just managed 3 full rounds in the time frame. Now home to get the boys ready for school and full on study day. Have a great Friday 🤙 #fpsfitness#glhcipswich#girlswhotraintogethergaintogether#deadlifts#friyayworkout
It happens to everyone. But know the difference.
Failing a lift & missing the lift?
What’s the difference?
Failing a lift is a strength issue in general. And it happens... Maybe you’ve not slept well, maybe you’re lighter than usual, maybe you’re not recovered, your head isn’t there... sometimes you’re just not strong enough to lift that weight on that day or full stop. There are no glaring technical issues that are the reason for you not completing that lift. Accept it, get over it and move past it.
Missing a lift is a technical issue. If you know something went wrong in the lift technically then guess what you missed it, oh well. Get up try again, If it’s a competition. Oh well better luck next time, base your progress from the progression you’ve made in training over the past weeks & months.
Regardless if it is a true fail or just a miss do not dwell. It’s ok, it happens to us all, including the best... what matters is that you get up. Shake it off and do not let that event impact your future training sessions. •
If you know what went wrong perfect, if not then find someone who can make an educated guess and move on from there.
My one request. From now on call it a miss, because you are not a failure! One event does not define who you are, be that in training or in life. Be consistent, stick with it and you’ll surprise yourself what you can achieve.
3 159 minutes ago
1st set of 365 2x6
Inb4 my pinky got caught in the lever at the end and gave me a blood blister :( #nopainnogain?:(
#throwbackthursday to last year when I won my class at an NPC event. This past weekend, I absolutely DESTROYED this guy, but came in 2nd.
Which begs the question;
Would you rather not beat your previous best and win, or be the best version of you and lose.
Losing sucks, but that’s an L I’ll take any day.
Thanks @luckylibra213 for the free smoke👊🏼
1 1921 minutes ago
First time doing rope climbs in a workout tonight. Felt like a very ungraceful monkey 🐒
But I learnt a lot today, 1. Don’t do CrossFit with a hangover and
2. Wear socks when doing rope climbs.
Thanks for another 👌🏽 workout.
That one time last week I did a downset of 500 x 10 off a deficit..one of the most exhausting sets of deadlifts I’ve ever done 😂 the struggle is real. Luckily I got training partners like @theyellowperilngo@famousbouncers that just yell mean things at me to keep my head straight. Science.
4 3325 minutes ago
Very happy that I was finally able to get in a conventional barbell deadlift session the other night. I still cannot push myself too much, since in my mind, I am still as strong as I was pre-injury, but obviously that is not true haha
It has been well over 18 months since I have done it, and have missed it dearly. My back/hip injury in Dec'16 took awhile to figure out and heal, but I'm not veryyyy excited to get back into heavy lifting and hoping to get back to where I was at in the near future. .
Bri and I plan on following Jim Wendler's 5/3/1 plan for several months to build up our strength levels again, and then from there, work with Mike Matthews from (@muscleforlifefitness) and his solid routines to get our physiques up and running again. All the while we will be following the IIFYM/Flexible Eating concept, which has been amazing since we started back in May! .
Going to eat at Maintenance cals for awhile, and then go into lean bulking to really boost strength gains! .
0 1925 minutes ago
#Repost@ajs_gym with @get_repost
❌Don’t Forget! ❌Refer a friend for a platinum membership and get a month off for the both of you, offer only on until the end of October. Be quick and join the team today 💥
Okay u guys day 4 and I've made it back up to 90kg (ish... hex bar maths) for 6 reps after pyramids... compared to 70kg two weeks ago yay! 🤙🏼 And upped my spinning average rpm to 97 after the frustration of yesterday 😂 i decided to amend my circuit to:
Spinning 20 mins (4 rounds) of:
Min 1-4 90-100rpm
Min 5 100-115rpm
Rest day tomorrow 🤓
One thing I love about interval training is how quick you can build your fitness back up. The surgery knocked me harder than I expected but thankfully i've got my passion for it back, after a couple of weeks licking my wounds!
And what I've missed about crossfit is the heavy emphasis on data! I'm a big geek really 🤓 and you can challenge your existing metrics so much with crossfit in so many different ways. I should stop gushing about crossfit. Crossfit. I love u 🔥🔥🔥💦💦😚😚 #intervaltraining#HIIT#spinning#deadlift#deadlifts#gettingfit#doitforyou#sweathard#sweat#crossfit#fitness#fitnessmotivation#hexbar
Last Set Thursday's! Posting all my exercises during the last set where u can see the struggle and the self motivation needed to get thru that final set. This is what I want my client's and anyone else I motivate to see. I want yall to see the REAL, raw work..... not the glammed up, fabricated stuff some ppl post. This fitness shit is fun and the results are epic, but it has its days where you just aint got it in u.... NO EXCUSES THO! Today's Calisthenics & Compound Movement workout was powered by "Amino Boost" from @asdperformance! I've been so drained lately between getting my 21 Day Challenge finalized, working my day job, running my business/training clients, getting my website finished, etc....my energy level has been on E! BUT, This Amino Boost gave me just enough kick to get me thru my workout without jitters and also got my BCAAs in as well. I suggest drink it during ur workouts! Felt like She-Hulk!! Spent 2.5 hours putting in work and didnt even do cardio 🤷🏾♀️🤷🏾♀️. I was in a zone and didn't get to record everything but here are a few clips of what I did today and here is the full routine: .
🔴 Warm Up: 10 min on Stairmaster at level 8
🔴 Chin Up and Push Up Superset
🔴 Dips with Leg Raises Combo
🔴 Deadlifts (315lbs 💪🏽💪🏽)
🔴 Barbell Squat Press
🔴 Barbell Cleans
🔴 Smith Machine Hip Thrust (core concentration)
🔴 Cable Rope Squat Upright Row Combo
🔴 Bear Crawls Fwd/Retro with 10 Push Ups at each end
🔴 Finished with Seated Calf Raises superset with Standing Calf raises: 3 sets of 25 each
I have no idea what I do with my hands before I deadlift LOL.
255 x3 feelin pretty rad. And some back downs at 225 for sets of 5 I was so surprised at how fast and light they felt lol. #ifeelikeimturningintoaminihulk#jknotyetbutthatsgoalz
Changed my set up a bit on deadlifts and they have been feeling 10x smoother. Sooo highly recommend switching things up if you feel like you are at a plateau!
Great visual here from @pheasyque⠀⠀⠀⠀⠀⠀⠀⠀⠀
One of my "all time favorite". This is the first analogy that clicked in my head when I first learned how to do a proper deadlift. I really hope it’ll make sense to all of you. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
❌Most people treat the deadlift like a “fishing pole”: -⠀⠀⠀⠀⠀⠀⠀⠀⠀
where the pole = back, ⠀⠀⠀⠀⠀⠀⠀⠀⠀
the fisherman = legs,⠀⠀⠀⠀⠀⠀⠀⠀⠀
and the fish = the weight. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
When you try to pull the fish with the pole, most of the stress is placed on the pole itself, while the fisherman is basically glued to the ground. If you try to carch a heavy fish, the pole would bend until it’d break. That’s exactly how you develop lower back pain: you try to pull the bar with your back instead of using your legs, aka “doing the fishing pole deadlift”. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ On the other hand think about the deadlift as a pulley, where:⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀ the pulley = the back, ⠀⠀⠀⠀⠀⠀⠀⠀⠀
the man pulling the rope = your legs, -⠀⠀⠀⠀⠀⠀⠀⠀⠀
It becomes much safer. The pulley (your back) does NOT move: it’s blocked, it’s fixed. Sure it holds the weight up, but the load is carried and hooked to the rope, which is pulled by the hands (your legs). This serves as an analogy to explain that your back stays tight & firm, your hands are hooked to the weight, while the “pull” is done by your legs. If the weight would be too heavy, you’d end up not being able to “pull the rope”, without breaking it though! You rather not lift the weight than lift it with bad technique.⠀⠀⠀⠀⠀⠀⠀⠀⠀
You need to push those feet through the ground to pull the weight up. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
So, which deadlift do you do? The “fishing pole deadlift” or the “pulley deadlift?” -⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥🔥🔥TAG a friend who needs to see this! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
4th set of 4x10 @ 305lbs. We added more volume and I’m dying💀💀 Feels easy, but oh so rough😅
21 13511:29 AM Sep 29, 2018
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