Saw an advertisement for bonefrog in D.C yesterday and signed up for the elite endurance race!
One 9ish mile loop and then I completed 6 two mile loops. I had no idea what kind of course I was running. It was probably the most upper body intensive OCR I've ran
There might have been 15-20 people in this heat and if you can't complete an obstacle they take your elite band. Small field but I finished somewhere around 5th or 6th.
Want croissants 🥐 for triceps?
Make sure to add this staple exercise into your tricep routine. This is a rope push down which allows you to increase the range of motion and get a better squeeze/contraction versus using a straight bar
Aim for 4-5 sets of 8-15 reps and I personally like to do a drop-set for my last set
Key tip: Make sure to pull both ends of the rope apart at the bottom of the movement, as this will allow for the greatest range of motion and maximum contraction 👊
abotta a week ago 😱 •
sadly didn’t get a picture with everyone but just wanted to show some appreciation to the people i choose and love to call family. Couldn’t be where i am right now without any of these lovely people •
FYI, reverse dieting this time around has been way better than the previous... but it’s still really hard and something i mentally battle with daily. BUT i need to eat to grow right??? 🤷🏽♀️ •
It was a ‘lift early before football Saturday type of day.’ 🏉💙💛 #goblue#twaslegday
Super high volume for me this week, but still trying to push as much weight as possible. Strength is going up daily! We are growin fam 🙌🏼😎 2019 look is gonna be lit 🔥 #youhearditherefirst
I officially made it through my FIRST week of 80 day obsession. Let me tell you, I can feel my body changing. I am adjusting to the healthy food I am constantly putting into my body! I am getting away from the bad habits of stuffing my face endlessly with whatever what was put in front of me. IT HAS NOT BEEN EASY! ————————————————————————-I am actually having a hard time trying to eat all of the food! I didn’t realize that I was lacking on the intake of food in my day to day life. It has been a HUGE wake up call. Not only that, but my water intake. Did you know you should drink AT LEAST half of your body weight in water EVERY day? Neither did I.. In fact, I wasn’t even drinking 1/4 my body weight. With my mind and focus I am slowly growing use to these adjustments!
———————————————————————-Don’t let my face fool you either in this picture. Today’s workout was hard and my mental strength was very low. I had to take breaks between each set and at first, I was thinking wow I’m weak.. but I’m NOT weak, I am making a lifestyle change. My body isn’t used to these types of workouts! I know that it will take time and weeks from now my body will grow. I WILL be able to do full push-ups & I WILL make it through multiple sets at a time. ————————————————————————
It does not come easy and I knew that going into coaching. Are you ready to test yourself & grow?
I feel bad for this guy on max days when I fail at hitting my goal. I get so mad and disappointed in myself and he refuses to let me and just makes me try again or makes me push a different weight. 225 for squats is ALMOST there — about 7 more degrees, didn’t hit 90. I was so mad and he wouldn’t let me be. I appreciate him and don’t know what I’ll do when I move. 🙃 BUT HE HIT 295 SO EVERYONE GIVE A BIG CONGRATS. 💙 #swolemate
Heavy lifting with a heavy breath makes it very heavy😅
10 rounds of
1 pause powersnatch
1 OHS with 2 sec pause
1 snatch balance
1 squat snatch
👇 x 6 - 90 sec rest
12 cal assault bike
6 box jump over
2 backsquat @ 80 %
Clean grip #deadlift
Build to heavy 3 then 3rep x4
Practise DU between sets
Current morning shape with my bulk so far I’ve gained 17 pounds once I hit 20 I’ll be starting a mini cut. I’m more than ready for this bulk to be over. People think oh you get to eat a lot of food that’s awesome well it’s great until you feel sick to your stomach constantly from having to eat so much clean food to hit your bulking macros. Your always bloated none of your clothes fit but hey it’s all apart of the process. It’s all worth it for the final results. Mind over matter. You control your mindset.