THE FINAL FIVE!👌
A special congratulations to everyone who participated in the Define F45 8 Week Challenge, it was our biggest challenge to date at F45 Croydon and there certainly was some Amazing results💪😍🙌 We will be announcing the winners at our Christmas Party which commences at 3pm tomorrow @thecellardoorringwood
1st Prize, $500 cash💵, 2nd Prize dinner for 2 at The Cellar Door, 3rd Prize F45 Merchandise Pack💪👌
Our next Define F45 8 Week Challenge starts 29th January 2018😍
🔹7 Day Experience🔹
🔺Download the F45 app or
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161kg/355lbs x 5
143kg/315lbs 5 x 4 with 3 sec paused
Building up my sumo in the off-season with some conventional pulls. Don’t avoid exercises you don’t like just because you aren’t good at it, you should be training the opposite stand too in order to fill in the gaps and build a better rounded physique.
Had the kiddos working on pull-ups today. They continue to impress me!!! 💪💪💪👍
I get asked how I break up my training all the time, well this is it for off season. No days off specifically planned but if I’m cbf I just skip the day all together. I don’t bother with any cardio or fitness training I just lift heavy on everything I train, I tend to get lean no matter what I do if my training is just consistent. Good/bad/great or even shit workouts still produce better results than doing nothing at all. Now that summer is here I will happily skip gym to do something recreational on the weekends with friends in place of gym. Ninja Warrior training is always fun to do with friends. Training is training to me until I focus on a specific show or competition I just really train for maintenance and maybe a little progression in areas I’m not happy with.
My advice to results stick with something you can follow and enjoy doing, if your health becomes a choir you need to find the passion in another area otherwise it will all go to shit.
💯% truth here.. I've been behind on my training.
I've gone from 6 days a week religiously banging #weights and hitting a #metcon to 3-4 days a week if I'm lucky.
#Sleep and #training have been in short supply.
Not all that long ago if I didn't get my #workout in I was a bear to be around.
But here's the deal... #coaching for me has become a new outlet. I enjoy coaching just as much, if not more than training. It is so exciting to watch people make progress and achieve their their own #goals . Your #goal has become my goal.
I'm not giving up though. If I'm going to talk about it, I'm going to be about it. This is 405x5.. and it was #HEAVY . Almost exactly one year ago I was able to pull 530 from the floor on the road to 600. I know I've lost #strength . I know I've lost #conditioning . But I'm going to get it back.
New personal goal.. train 5 days a week no matter what. Place more importance on #mobility and #gymnastics work. Sharpen the ax as a #coach . Chase #virtuosity in my movement. Oh, and pull 600 by the end of 2018.
What are your goals??? #alwaysready#crossfit#deadlift#cffc#liftheavy#movefast
🥇HOW MANY SETS AND REPS🥇
🦖There’s not a magic number when it comes to sets and reps. There are guidelines like the picture above, but everyone’s body reacts differently to different styles of training. Whether you’re training for strength, hypertrophy or endurance. You have to see what your goals are and what works best for you.
🏋🏻♂️As long as you put your muscles through a progressive overload, you will make progress. “A progressive overload is the principle that involves continually increasing the demands on the musculoskeletal system to continually make gains in muscle size, strength and endurance.” This basically means you have to push yourself in the gym, whether you’re increasing resistance or intensity. It’s a very simple concept, but it’s the foundation of successful resistance training.
🦈The picture above shows general guidelines that can help you stay on track with your goals. I personally like training in the higher rep range because that’s what works best for me. Some people may react better to a lower rep range with more weight. You just have to see what works best for you. As long as you maintain proper form and you really push yourself every workout. You will make progress. 💪
📥Hope this was helpful and DM me if you have any questions!
📱Thanks Jordan @syattfitness for the great picture!
When you’re still deadlifting heavy with a dislocated knee 😂😏 jk jk that would hurt like a bishhhhh lol.
My knee still isn’t healing quite as fast as we were hoping which leads my physical therapist to believe that there’s a deeper issue like a tear. To be honest I️m getting frustrated with the whole thing because I️JUST had surgery last October, and the possibility of having to have another one irks me.
I️ guess there’s not much I️ can do at this point but be patient. It sucks not being able to train the way I️ want to, and not being able to play soccer. I️m just taking things day by day, and hoping for this sucker to stop hurting.
:::SWIPE::: Guess what?
That’s a carb baby. 😩 I planned on being out of ketosis Thursday night when I went to Star Wars because I was going to have candy and then we had our gym Christmas party on Friday. That meant it would only be 24 hours until I worked towards getting back in ketosis. We had to reschedule the party to Saturday due to weather, so I got delayed an extra day. I could’ve decided to only eat Keto at the party, but I spent almost 13 hours baking and made an executive decision to just eat anything. This is the longest I’ve ever been out of ketosis and I hate it 😩 I could barely sleep last night because I felt so horrible. Fasting and working out is the quickest way back to ketosis for me. 72 hour electrolyte only fast. Keto On 😎