Today’s Ring Muscle Up Complex is varied for all our #ironathletes in the IIA Program! .
EMOM for 5 min: 3 Ring MU Transitions + 2 Muscle Ups, rest 3 minutes, then EMOM for 7 minutes 2 RING MU Transitions + 3 Muscle Ups. Rest 3 minutes. 1 Max Ring Muscle Up attempt. - High proficiency.
EMOM for 5 min: 1-3 Ring MU Transitions, Rest 3 minutes, then EMOM for 7 minutes 1-3 RING MU Transitions + 1 Muscle Up. Rest 3 minutes. 1 Max Ring Muscle Up attempt. - building consistency in the movement and capability of midline.
4 sets of 6-10 feet elevated false grip ring rows with two second pause at top, 30 hollow rocks, 6-10 ring dips with two second pause in bottom of dip, 30 second hollow arch hold. Athlete has 0-1 Muscle Ups. Time under tension and body position is key in development.
#ironindustryathletics @crossfitironindustry #welcometothegrind#hardworkpaysoff#fundamentals#westregional2018#getafterit @shenellehigbee
On Friday I went to Burgerlords for lunch. It was my big meal before my race on Saturday. I might have overdone it. 2 milkshakes, a burger, fries, and the tofu nuggets. Vegan coma. But I did well at my race so...all's well that ends well? The blueberry nutter butter shake...da bomb! Race details in my @trailbroncos account. #vegan#doinla#mydayinla#losangeles#dtla#burgerlords#california
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Pat Riley talked about the disease of more. I knew that if I got top 10 in my age group that I would clinch the season series. I didn't think I could PR this course, but top ten seemed very doable. Somehow I PR'd by a minute and got 4th in my age group and won the series. But what did I think...damn it I was only 42 seconds away from being third in my age group! The disease of more. I am ecstatic to finally win my age group championship...but we always want more. 2:11:24 is a damn solid time on this run! No course pics, since I didn't want to carry my phone with me...went as minimal as possible. Afterwards we enjoyed some nice cold beverages! #malibucreekstatepark#xterrarun#xterrasocal#onetribe#santamonicamountains#doinla#trailrace#friends#beerme
6am and your hand can't make it to the alarm clock before the voices in your head start telling you that its too early, too dark and too cold to get out of bed. Aching muscles lie still in rebellion pretending not to hear your brain commanding them to move. A legion of voices are shouting their unanimous permision for you to hit that snooze button and go back to dreamland. But you didn't ask for their oppinion. The voice you have chosen to listen to is one of defiance. The voice that says there was a reason you set that alarm in the first place. So sit up, put your feet on the floor and dont look back because we've got work to do.
Welcome to the grind
Its another Stunning Day ☀️ & I decided to take full advantage of Little Miss being away with her grandad for a few hours & set up office in my Summer house.
Talk about productivity & self care, Im sitting here sun blasting in, birds singing away putting the finidhing touches to my groups that officially kick off on Monday. 💞
My groups are for everyone,
Lucky you 😜
If you struggle with your relationship with food or want to lose weight without dieting or exercising, then my mindset group is for you. Already my girls are putting these principles into place & losing pounds & we havent even officially started yet. 👌🏻 If you want to know where to start on your health & fitness journey & want the opportunity to try my superfood shake My Clean Healthy Living is for you, it is super popular & all spaces have been filled however my next one will be starting up next month so if you want in Let me know asap & Ill secure you a space as this one does go super quick. 💫
If you are ready to jump in & really see what transformation you can get in 30 days & then my accountability group is for you.
Want me as your coach to help you reach your goals?? PM me or comment below 👇🏻👇🏻