Rodeate de personas que te motiven cada día!
Guess what @manipislifts ? I still suck at gauging RPE. Vid is 365, missed 375. I swear it’s a mental block 🙄 whatevaaa next week. Accessories: paused deads, GHD, front foot elevated split lunges, monster walks.
Maxed out on a 360lbs 1RM for my squat today. By far my weakest lift, which used to be half decent, before I shattered my ankles. Some years ago I fell off a building, which ended a lot of things, including proper ankle function.
It's been a long road and to this day I have many limitations including chronic pain and arthritis. Every day starts with limping. I also basically have zero dorsi-flesion in my one ankle.
When I squat, if I want to be able to get to parallel I have to 1: Wear lifting shoes with a heel 2: Low Bar Squat 3: Squat wide 4: Hinge Like crazy.
Although these weights are nothing impressive, I do what I can given the situation. Ive adapted my squat style and I focus on my squat more than any other lift. Attack your weakness! What ever your current baseline is, you can always improve. The relentless pursuit... My squats today were paired with 'rocking seated box jumps'. A beautiful contrast of fast and slow in the same movement pattern.
The gradual improvements that @steved1823 is making in his foundational movements are significant for performance and longevity in CrossFit. Steve alongside all are members are revisiting the basics with the added difficulty of challenging balance, posture and strength through strict tempo work. Here there is no hiding place for sloppy technique! Tempo lifting and gymnastic work challenges the mind/muscle connection to the max every single rep as all the components of the movement have to be carefully addressed. This ensures that proper form is present at all times. If you are at a plateau with any of your strength work why not add some tempo lifts to compliment your faster paced stuff👍
Today we hit some quality slow heavy back squats then a WOD which was anything but slow! There with lots of thrusters which got heavier every round but luckily the reps got lower😉
Well done to all classes today for giving it your best shot and getting the week off to a strong start👍
- Hypertrophy 2 Week 2 Day 3/6 - *
Fucking hot ...
Fucking high humidity ...
And therefore my grip slipped like a motherfucker 😂
Good thing: at least the bar slides good on the quads while deadlifting !
- 3step warmup
- conv.deadlift w belt
8sets 8reps rpe 8
1 x 180 , 7 x 167,5
5sets 10reps 210kg
- stretching / cooldown
Pure vibe party exclusive to area managers and VP’s 🎉 Arbonne is ALWAYS spoiling us. With the exception of 5 of us that are already VP’s, these other hotties happen to be the NEXT Mercedes drivers on our team too 😭🔥 SURREAL. This doesn’t even show all of the area managers on our team.. Next year this pic will be tripled! I am so thankful for these incredible women.
🍉Happy May 20th 🎈
🥭This month I really struggled getting back into a gym routine. Sometimes it might be difficult to get out of bed and have enough motivation to go to the gym. For me, waking up early was a huge struggle unless I had an important task to do. However, I’ve had a much more positive mindset and have constantly reminded myself of the bigger picture. This comes from every little step, even waking up 5-10 mins earlier than usual will make a difference. My goal for the next couple of weeks is to create a solid routine for the gym, to wake up earlier and be consistent with my diet.
#liftheavy #fitnessjourney #gymlife #gym#healthylifestyle #lifestyle #motivation#lifting #womensbest #squats #backday#backandbiceps #weightloss#transformation #weightlosstransformation#howtoloseweight #gymmotivation#gymquotes #strength #goodlifefitness #fitness #hercsheartland #jasfitnezz gymshark #gymjunkie #gymrat #fitnessgirl #fitness#fitnessaddict #fitnessmodels
Just felt off today, no snap crackle but a bit of pop
Snatches felt warm and distant missed more than I have in a long time but cleans and jerks felt strong. Squats always a fan favourite!
Snatches 60, 62kg, C+J 85Kgs and squats 120x2 and 140kg
What the heck is the Stress/Recovery/Adaptation Cycle?!
To truly maximize your strength potential, you should learn about the stress, recovery, adaptation cycle (SRAC). It goes a little something like this:
Weight training produces a ❇️ stress on your body leading to a disruption of your body at a cellular level and a temporary decrease in performance...BUT! with adequate time, rest, and nutrition, your body ✳️ recovers, ✅ adapting to the particular stress you applied to it.
This makes you STRONGER...all in a period of a few days.
⚡️Stress: The new load and/or rep scheme you’re working with that your body hasn’t been exposed to is enough to cause little disruption to your body at the cellular level. ⚡️Recovery: The process and period of time during which your body repairs itself from the stress you applied to it.
⚡️Adaptation: The end result of recovering from the stress; now that particular stress will no longer cause a disruption on the cellular level.
For this cycle to occur again, you need to use more weight (reps or sets) than the last session to cause a stress!
This entire cycle happens in about 48 hours for a novice lifter meaning you can squat on Monday, fully recover and adapt to be ready to squat heavier on Wednesday! The stress applied during the first workout and the recovery from that stress is sufficient to cause an adaptation by the next workout.
This is one reason why novices should perform the basic barbell lifts more than once per week. If you wait TOO long to train the lift again, you’ll lose the adaptation you worked so hard for the previous session!
Take advantage of the SRAC and maximize your newbie gains by performing the basic barbell lifts 2-3 times per week. This is the quickest 👏 and most 👏 effective way to build strength as a novice lifter! At some point you won’t be able to recover as quickly anymore, so take advantage of it while you can!
Stay tuned for our next post in which we’ll discuss how much you should progress session to session!
Reping for the summer
H e a l t h y 💪🏻 BOOTY 😜 ( @fitguru101 )
TAG A FRIEND and Try these workouts .
SMITH MACHINE GREATNESS
1️⃣ Frog 🐸 Reverse Hypers
Oh man is this exercise the GOLD ⚜️. If you struggle with your glutes firing, this exercise will wake them the hell up (and it requires very little weight). My feet are pointed outwards and I am gripping under the bench and pushing into it with my elbows/triceps.
2️⃣ SL Glute Bridge
I like to place my hands directly by my side and also laterally to hold onto the machine (try both 👌🏻). My hips are directly below the bar and stationary leg is straight. If you struggle with contracting your working glute, try pushing through your heel as if you are trying to move the floor away from your glutes as you thrust up 👍🏻
🔑 3️⃣ Banded Hip Thrust
👉 Follow us for more gym tips & tricks @fitguru101
#fitfam #fitness #fitnessmotivation#fitnessjourney #fitlife#workout #legs#workoutmotivation #workoutvideo#glutes#squats#squatbooty #legday#bootygainz#bootyfordays#leg#legworkout#quads#womanwholift#bossbabe#quadzilla#leggings#bootybuilding#gymmotivation#workoutmotivation#workoutroutine#workout#brittanyperilleee
Build BIGGER LEGS with this workout (Don’t forget to SAVE for later)
Heavy squats, heavy bench, and moderate volume for legs, all in one session! Perfect for building muscle, strength, and aesthetics. I threw in bench because I’m keeping my chest training frequency high throughout the week. (First exercise shown is Close Stand Split Squats)
A1: Squats: 5x5 77% 1RM
B1: Bench: 5x5 77% 1RM
C1: SL Standing Leg Curls: 3x10
C2:Leg Extensions: 3x10
D1: Close Stance Split Squat: 4x10-12
D2: Standing Calve Raises: 4x10-12
Rest 3 minutes on squats and 60 seconds on everything else. On squats, lift with 77% 1RM (1 rep max). Superset moves C, and D.
Have you taken the body type quiz yet? If you answer it honestly it will generate a custom plan based off your body type. You’ll be able to access it 7 days for free inside the Gravfitt APP (Link in bio).
When an athlete leans back at the top of the pull and thrusts their hips forward, the bar will bang away as shown here.⠀
Addison has been focusing on keeping her shoulders over the bar longer (rather than throwing them back) to get a tighter and more vertical pull. The closer the bar stays the more efficient. So happy with the progress she’s been making, look at how well she’s starting to meet the bar!
Happy Monday morning from The Breakfast Club.☮🕉 I like to take the time to acknowledge the true strength behind our victory this past weekend at the Heartland classic, and the true strength behind our North Omaha health and fitness movement, the members of The Breakfast Club.🙌🏿✊🏿#blackexcellence #unapologeticallyblack#blackhealth#fitover40#figurecompetitor#bikinicompetition#BLACKWOMENFITNESS -
The work is never done!
Special thanks to the Ames Street Planet Fitness team and staff, you all are deeply appreciated.☮🕉🙌🏿
(THE MOTION GURU)
If you like this workout video and want a personal video with tutorial contact me at [email protected] Thanks for watching. -
INDIGENOUS FITNESS est. In The Beginning!
NATURALLY ATHLETIC est. Since Birth!
- -☇"THE ART OF GYM WAR." ifbblg9 ☇-
BeastMode! 💯🦁 🦁👌🏿@msfraz_naturallyfit : (SYA Hoops) basketball skills development & fitness and health.🦁 @Stephaniemucho23 🦁 @kc2013 🦁 @amfit2014 🦁 @exotic_cuban4 🦁 @animalzambition 🕉
----------------------------------------------------------------------------------- #melaninpower C18H10N2O4
Preventive and reversible health Epigenetics coach www.lgfitnessmessiah LG9!
session at Destination Dallas Texas
2655 Premier Dr, Plano, TX 75075
2021 N Town E Blvd, Mesquite, TX 75150
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Professional innerstanding and knowledge. LG9
Happy Monday 💗💗 had an off day today, damn you headaches 🥺 .
This first exercise is great for your hammies / especially when not holding on to anything testing your balance as well, give it a go 👏🏻 this was the heaviest I went on squats for today 10x160 lb .
Now time for some smoothie king to maybe cure my headache 🤕 what is your go to for headache cures?! ⬇️ .
#qotd : be strong, but not rude. be kind, but not weak. be humble, but not timid. be proud, but not arrogant.
Outfit: @womensbestwear (link in bio) 💕