Welcome to Transformation Tuesday! Last month I took up the challenge to work out for 14 days in a row at @prxstudios . So 14 days and nearly 10 lbs later in have a completely new outlook on life and a new relationship with working out and food.
I can't thank @iamprx@zeus_prx14@roz181@itslauraaa__ and @_sukiee_ enough for all their, support and energy! I love you guys!
2132 hours ago
Well it's official. I am running Age Group for the May Sprint and I am demoing a Spartan Boot Camp for an "Intro to Obstacle Course Racing". Believe it or not, many people have never heard of OCRs or Spartan 😱 (shocking, I know) so I am teaming up with the Bond Wellness Center to run a 6-to-12-week group class to bring Spartan to the Monadnock Community and its surrounding area.
This is just one of many projects I have been working on since I was promoted to an Exercise Physiologist and Personal Trainer so stick around to see more.
Had some fun playing at the gym last Friday night!! @mandijeanne27 jumped in and joined me in a full body functional training workout💪🏼We added Double KB OH Walking Lunges which isolates the quads and hamstrings with the lunge motion. It’s also a great stability exercise because the overhead weight causes the stabilizer muscles in your shoulders to fully engage, while forcing the core muscles to contract. 😜👌🏼 Song: Primo by Ark Patrol
No time to get to the gym, do sissy squats. This works the core and quads real well and can be done at any place you can find a piece of wall to hold onto. Parallel yourself to the wall. With one hand stabilize your self as you lean back and go down in a normal squat. Try for 3 sets of 12 and feel the quads burn. #spartanstrong
| COACHING CUE | via @whiteboard_daily .
“Stair steps” - Illustrative concept from Josiah James O’Malley @crossfit_bambi coach at @sunrivercrossfit
Teaching the sequential phases of the rowing stroke
“During the drive, be efficient with your power by engaging your legs at the start, THEN swinging the back, and THEN following through with your arms.
(On the recovery) extend your arms until they straighten before leaning from the hips towards the flywheel.
Once your hands have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.
Overall, your drive-recovery ratio should be 1:2. In other words, your recovery should take twice as long as your drive.”
Content for this caption is straight from the @concept2inc website:
“The Rowing Stroke”
“How to row harder” #crossfitoracle#nationalcity#chulavista#spartanstrong#row#rowing#technique#faster#stronger#cardio#endurance
1154 hours ago
Loving @mikesfitnessjp ... racks on racks on racks. All you need to know.
Squat 280lbs tempo to pause twice 4x2
Speed squat 4x2
DL 3x1 415 3x3 365
OHP 135 5x3
My first Spartan Beast completed last weekend in 3h31m. Failed 4 of the 36 obstacles (and earned 120 burpees!) but raced this to my limits, kept pushing to the end, ran when i felt like walking, kept my focus, stuck to my nutrition plan. Very different to a flat and fast 21.2, mentally one of the toughest races I’ve completed (second only to Ironman UK - just!). Brutal race, absolutely loved it. More to come 😈 #noweakness