#dontbeahero

Instagram photos and videos

#dontbeahero#crossfit#op18#optimalperformance18#wod#washingtondc#workouttips#hardworkpaysoff#dontgiveup#wods#fnx#unchainedmuscle#breakthechains#fitnessforfun#fitnessaddict#smartworkout#goalsettings#Mentalgame#mentalstrength#crushingit#arlingtonva#regrann#kentucky#Bodyweight#rxorscaled#contest#running

Hashtags #dontbeahero for Instagram

"Don't Be A Hero" is a web-series about absolutely nothing, stylized after Gameboy games & the "Take On Me" music video. #akioboy #entertainment #DontBeAHero #DBAH #artsy #RPG #roleplayinggame #Gameboy #8bit #chiptune #webseries


1

Just finishing up my challenge exercises for the day. Inclined push-up with a twist, sit-ups, and deep air squats. Day 17 is in the books

Repost from @optimalperformance18 - FREE SHIRTS TO THE TOP 3 PROFILES WHO POST THEIR WORKOUTS THROUGHOUT THE REST OF THE MONTH.

Dont forget about our July challenge going on still to earn yourself a first edition Optimal Performance 18 shirt!!! Post your workouts in a post or just comment on what 3 exercises you chose in our post of the day to enter.

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky #julychallenge - #regrann


0

FREE SHIRTS TO THE TOP 3 PROFILES WHO POST THEIR WORKOUTS THROUGHOUT THE REST OF THE MONTH.

Dont forget about our July challenge going on still to earn yourself a first edition Optimal Performance 18 shirt!!! Post your workouts in a post or just comment on what 3 exercises you chose in our post of the day to enter.

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky #julychallenge


3

Today I thought we would do a comical workout post. Posted here are 2 versions of the Batman bodyweight workout.
Are you more Batman or Bane?

Let us know which workout looks more appealing to you and why you chose it?

We love to mix up weightlifting programming with some bodyweight to keep the body guessing at all times.
#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky #batman #bane


0

Day 22: Last booty day of Phase 1 so I double banded. Go big on the last one right? The words "Dont be a hero" should've registered cause my butt doesn't work anymore. #day22of80dayobsession #80dayobsession #morningworkout #beachbody #beachbodyondemand #feeltheburn #bootyday🍑 #doublebanded #dontbeahero #day22done #ithinkibrokemybutt


0

Pleas don’t be a hero...
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@theotainmentp and I had some fun making this to test out some new equipment. Give Teddy Long a follow.


5

Repost from @optimalperformance18 - Mental toughness will get your through today's programming.
These are designed as three 10min Amreps. Burpees, calorie row, and deadlifts at 53% your 1RM. Rest up to 3mins between each Amrep set.

Workout Tips:
This workout is designed to give you a way to test yourself. Mental strength comes in many forms. Whether its pushing through the pain to finish a workout or knowing your own limitations to break up your sets into something you can reliably repeat over a 10min time period.

There are no scaling options, this workout is about putting out the most work possible within the time allotted. If you need a break take it, just dont waste your time standing around. Catch your breathe and get back to the workout.

Maintain form throughout and use this to check your progress on how your own programming is working for you.

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #usa #amrep #10minutes #itsnoteasy #buildingabetterme - #regrann


2

Mental toughness will get your through today's programming.
These are designed as three 10min Amreps. Burpees, calorie row, and deadlifts at 53% your 1RM. Rest up to 3mins between each Amrep set.

Workout Tips:
This workout is designed to give you a way to test yourself. Mental strength comes in many forms. Whether its pushing through the pain to finish a workout or knowing your own limitations to break up your sets into something you can reliably repeat over a 10min time period.

There are no scaling options, this workout is about putting out the most work possible within the time allotted. If you need a break take it, just dont waste your time standing around. Catch your breathe and get back to the workout.

Maintain form throughout and use this to check your progress on how your own programming is working for you.

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #usa #amrep #10minutes #itsnoteasy #buildingabetterme


5

Regrann from @quotes.igg_ - Not everyone deserves this from you. They deserve your basic human kindness, but they dont all deserve your everything. They do not deserve your love if they mistreat you with it. . 👉 Follow @quotes.igg_ for your daily inspiration 👈 . . 📷 Credit to respective owner
#kindness #yourkindness #silenceisgolden #silencer #yourattentionplease #noteveryone #noteveryoneisyourfriend #deserve #deserving #dontkillpeople #withsilence #ignorethehaters #ignorethemess #youarenotforeverybody #dontbeahero #justleavethem #silencebutgolden #deservesyourheart #qotd #qotd #quoteoftheday #quoteofday #goodquote - #regrann


1

Not everyone deserves this from you. They deserve your basic human kindness, but they dont all deserve your everything. They do not deserve your love if they mistreat you with it. . 👉 Follow @quotes.igg_ for your daily inspiration 👈 . . 📷 Credit to respective owner
#kindness #yourkindness #silenceisgolden #silencer #yourattentionplease #noteveryone #noteveryoneisyourfriend #deserve #deserving #dontkillpeople #withsilence #ignorethehaters #ignorethemess #youarenotforeverybody #dontbeahero #justleavethem #silencebutgolden #deservesyourheart #qotd #qotd #quoteoftheday #quoteofday #goodquote


0

Lather up, kids. Lower face burns are no joke. 💫#themoreyouknow #sunstache #nyer #rejectpile


4

It's no secret we love Crossfit here at Optimal Performance 18, just look at our programming and you will see it inspired in much of what we do. Crossfitters are known for being a little crazy and eccentric. This explains why in one simple picture lol. Enjoy everyone

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit
Repost from @gusfit86 - #tribestrong #fnx #mindovermatter #crossfit - #regrann


0

I could say right now I currently don’t have any “serious” fitness goals. There’s nothing wrong with that. I’m just not dying to build more muscle & I’m not strictly dieting - I’m really just training for fitness, fun & maintenance 🤗
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The only thing I really want to get back to is running. Not so I can run every day, but just so I can run - for the feels 💕 It’s been 10 weeks & my hip is still recovering. It’s nearly there & I have ran a little but the next day it’s been sorer than it should be. I’m not so worried - I’ve been injured before and it took 3 months until I could run again. We are so fine 😎
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Experience tells me you get injured when you’re doing dumb shit. Hindsight is a wonderful thing.
It’s great to push your body to the limit but at some point you actually need to learn. I am learning. I used to run run run & spend no time on recovery. Not eat enough food. Not sleep well through the night. Have a niggle, ignore it & run or train anyway & that’s when I get injured. I got a bike and went from riding 0km - over 120km a week with no days off the bike in between & yes that resulted in injury. And when I look back all of those things are dumb. The moral of the story is exercise is not about all day training until your dead. It’s not about the same repetitive movements every day of the week. It’s not about trying to prove you are the most hectic and are super human and you don’t need rest. Recovery, sleep & food make a difference. You can always ignore the warning signs but your body is too smart for you it will make you listen eventually ☺️


15

Regrann from @optimalperformance18 - Today's workout should be a quick one.

21-15-9 of a new type of push up then we have posted before, some T2B, and DB thruster.

Workout Tips:
These push-ups extend the time in the plank position known as the front leaning rest. After each single push-up bring one hand off the ground to touch the opposite shoulder. Increased stability control throughout these will build smaller muscles within the shoulder.

T2B are as previously prescribed previously by us.

DB thrusters should be done with 35lbs in each hand.

Scaling includes changing the push-ups to 6 point or inclined variants but keep the shoulder tap included.
Hanging knees to chest are a good option for T2B.

For the DB Thrusters, lower the weight to something that can be managed in no more then 2 sets per rep schemes.

Enjoy and let us know how it goes.

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky #rxorscaled - #regrann


0

Today's workout should be a quick one.

21-15-9 of a new type of push up then we have posted before, some T2B, and DB thruster.

Workout Tips:
These push-ups extend the time in the plank position known as the front leaning rest. After each single push-up bring one hand off the ground to touch the opposite shoulder. Increased stability control throughout these will build smaller muscles within the shoulder.

T2B are as previously prescribed previously by us.

DB thrusters should be done with 35lbs in each hand.

Scaling includes changing the push-ups to 6 point or inclined variants but keep the shoulder tap included.
Hanging knees to chest are a good option for T2B.

For the DB Thrusters, lower the weight to something that can be managed in no more then 2 sets per rep schemes.

Enjoy and let us know how it goes.

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky #rxorscaled


0

This imagine is shared often in the workout community, however it should not diminish the message here. Everyone looks at great athletes and all we can talk about is their victories and records. No one takes into all the time and effort they spent getting to this point. Great reminder here that hard work is needed to get great output on the backside

#optimalperformance18 #op18 #dontbeahero #knowledgebomb
Repost from @maddoxmethod - How do you get results you put in the work! After a long week of work getting to the gym during those tough days and especially on the weekends. Don’t fall off and stay consistent. Results don’t come quick!
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If you’re looking for a lifestyle change, a new program to follow, or just want something different, DM me or click the link in bio for my multiple online programs 💪
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#maddoxmethod #whatyoudontsee #consistency #fitness #crossfitgames #crossfit #instafit #results #goals - #regrann


3

Over the past week @rob_movementality and I took a break. A proper break. Minimal work emails, no teaching and a getaway to the sunshine in Port Douglas. We have an amazing support team who made this possible including our staff at MM and Rob’s Mum and Dad who have made sure our week has been carefree, relaxed and energizing. We’ve walked through the oldest intact rainforest in the world #daintree and snorkeled through the enchanting #greatbarrierreef letting nature work its wonder on us. But none of that would have been possible if we hadn’t allowed it to be. It took US to step back and surrender our business and teaching workload. It was up to US to say yes to taking time out despite feeling like it wouldn’t be possible to relax. It was US who had to be ok with letting go of control, trusting in the process and allowing space and time to recuperate. And it’s going to make US that much stronger, better, happier and more successful at what we do when we return this Monday. YOU are the only one who can be ok with taking a step back to heal yourself. No one else can make you do it. Don’t be a hero, it services no one, least of all you.
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#movementality #movementeducation #movementheals #pilatesmovement #pilatesmelbourne #naturehealsme #ihealme #healthyboundaries #takingtimeout #powerfulhealer #dontbeahero #surrendercontrol #recuperate #trusttheprocess #itsuptoyou #portdouglas #winterholiday #feelingmyselfagain


1

Gyming when ill isn’t big and isn’t clever 😷🤒 Don’t be a hero 🤦🏼‍♂️


3

Repost from @optimalperformance18 - Today we wanted to try something new. We program a lot of buddy team workouts because it's fun to workout with others. So one version is a buddy team workout and the other is solo.

Workout Tips:
Buddy Team weights
DeadLift (75% 1RM)
KB Swing-American (50lbs)
DB Thrusters (50lbs each hand)

Solo weights
DeadLift (60% 1RM)
KB Swing-American (30lbs)
DB Thrusters (25lbs each hand)

Remember to trade off when slowing down to allow your partner to get reps in. Come up with a good game plan that allows you to aggressively attack this workout.

If working solo, take a similar approach and break reps up with short 10-15sec breaks then get back to it.

Scaling for solo would involve lowering the weight to anything needed for 10 unbroken reps minimum before resting.

Find a friend or go alone but tackle this workout with a smart and aggressive plan

Enjoy!!! #optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky #rxorscaled #buddyteam #findafriend #getstronger #getfit


0

Today we wanted to try something new. We program a lot of buddy team workouts because it's fun to workout with others. So one version is a buddy team workout and the other is solo.

Workout Tips:
Buddy Team weights
DeadLift (75% 1RM)
KB Swing-American (50lbs)
DB Thrusters (50lbs each hand)

Solo weights
DeadLift (60% 1RM)
KB Swing-American (30lbs)
DB Thrusters (25lbs each hand)

Remember to trade off when slowing down to allow your partner to get reps in. Come up with a good game plan that allows you to aggressively attack this workout.

If working solo, take a similar approach and break reps up with short 10-15sec breaks then get back to it.

Scaling for solo would involve lowering the weight to anything needed for 10 unbroken reps minimum before resting.

Find a friend or go alone but tackle this workout with a smart and aggressive plan

Enjoy!!! #optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky #rxorscaled #buddyteam #findafriend #getstronger #getfit


6

So true lol, a funny meme but still preaches the truth that everyone has their own strengths and weaknesses.
#knowledgebomb #optimalperformance18 #op18 #dontbeahero
Regrann from @adrianconway_ - #regrann


1

Repost from @optimalperformance18 - Today's workout is a fun little triplet that will show the benefits of opposing movement. Think of it like pushing and pulling.

Workout Tips:
Workout 1 is simple pull-ups and ring push-ups. Opposing directions of force using similar muscle groups.

Scaling can be banded pull ups along with regular push-ups.

Workout 2 is opposing movements for the core muscles. The atomic pike involves flexing your abs upward to contract your legs while in rings. The vee up involves contracting the ab muscles to lift your legs and arms upward into a V shape.

Scaling here would involve decreasing reps to what you can manage of each exercise

Work 3 is simply a leg burner and cardio event. Box is 24 inches and burpee are our normal standard.

Scaling includes decreasing reps or the height of the box.

Work hard and crush it

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky #rxorscaled - #regrann


1

Today's workout is a fun little triplet that will show the benefits of opposing movement. Think of it like pushing and pulling.

Workout Tips:
Workout 1 is simple pull-ups and ring push-ups. Opposing directions of force using similar muscle groups.

Scaling can be banded pull ups along with regular push-ups.

Workout 2 is opposing movements for the core muscles. The atomic pike involves flexing your abs upward to contract your legs while in rings. The vee up involves contracting the ab muscles to lift your legs and arms upward into a V shape.

Scaling here would involve decreasing reps to what you can manage of each exercise

Work 3 is simply a leg burner and cardio event. Box is 24 inches and burpee are our normal standard.

Scaling includes decreasing reps or the height of the box.

Work hard and crush it

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky #rxorscaled


1

When I Won The Award “ARTISTS TO WATCH” GANG GANG!!!!! #DontBeAHero Coming Sooner Than You Think NEW MUSIC OTW!!!!! AUG11th #TSUNVMI #TSUNVMINATION #MORETHANDOPE #REALRAP1987 #ONUG


0

Repost from @optimalperformance18 - Today's workout is what we like to call a Waterfall Workout.

5 Bodyweight exercises for time. Reps decreasing from 10-1.

Each exercise is only 55 reps, but this workout should be hard and fast with no slowing down anywhere and no breaks unless you are done.

Workout Tips:
This is a good workout to work on Stamina.

Each exercise is kept to a number that should be doable in one complete set for each exercise.

Try to minimize transition time to keep the heart rate up and crush this workout.

Scaled versions would include scaling to assist performance but not diminish reps. Banded pull-ups, 6 point or incline push-ups are examples.

Remember form over time, but dont hold back on this workout
#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky #rxorscaled - #regrann


0

Today's workout is what we like to call a Waterfall Workout.

5 Bodyweight exercises for time. Reps decreasing from 10-1.

Each exercise is only 55 reps, but this workout should be hard and fast with no slowing down anywhere and no breaks unless you are done.

Workout Tips:
This is a good workout to work on Stamina.

Each exercise is kept to a number that should be doable in one complete set for each exercise.

Try to minimize transition time to keep the heart rate up and crush this workout.

Scaled versions would include scaling to assist performance but not diminish reps. Banded pull-ups, 6 point or incline push-ups are examples.

Remember form over time, but dont hold back on this workout
#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky #rxorscaled


2

How to drive in Los Angeles. #flowoftraffic #dontbeahero #losangeles


6

No matter how hard we try we CAN NOT make it our responsibility to Deal with anything other then our own life... Anyone who comes in your life with open wounds will Destroy your peace... Especially woman, I understand that our Natural Instincts are to nurture and care but We can only do so much ! If he’s not willing to self heal , you’re the one who’s gon need the healing . #openwounds #Dontbeahero #Theydontwannabesaved


2

This was always tough for me to do on tournament days when I was younger. The desire to try to fix things right before (or even worse, during) the round is natural but will severely handicap your ability to score that day. I wish I realized this sooner in life! You have practice rounds and playing rounds. When you are competing, you must play with what you are doing naturally that day. Adjust your strategy accordingly and hit the shots you KNOW you can pull off! If you can't hit a draw to save your life, you have no business trying to hit a draw around the trees to a tucked pin. Play the shot you know you have a high chance of pulling off. .
**side note**
If you don't care about your score much that day, then go for it! Hero shots are a blast to try, but there is no need to get mad if it doesn't turn out the way you wanted it to. Keep it in perspective. Just because you pulled it off once in 10 shots doesn't mean you have the skills to do it. You may have just gotten lucky. Play smarter golf if you want to shoot lower scores!
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#golf #golfr #golfer #playsmart #trainsmart #perfectpracticemakesperfect #enjoytheprocess #pga #whyilovethisgame #pgatour #trueathletegolf #instagolf #golfstagram #legend #stud #lifelessons #golflessons #golftips #golfinstruction #golfcoach #howtowin #improvemygolf #playthegame #dontbeahero #ownyourgame #playbettergolf #walterhagen #golfchannel #skysports #sports


13

I find this hilarious! Also, if you're the kind of person who enjoys scrolling through a good IG comment war then hit up the original post. You know it's going to be a great time when all the other posts have 40 comments and this has over a thousand. #Repost @doggocatcat #doggocatcat #pets #animalvideo #dogs #zebra #doggrooming #amazing #fur #highfashion #helovesit #calmdown #dontbeahero #commentsarethebest #youmad #doghumor #chillout #loveit


3

Tried something new today. Split Snatch at 155#. It's an interesting movement but honestly I think I prefer it since I have mobility issues. I may lighten it up and practice a little more and see what I can throw up #OptimalPerformance18 #op18 #dontbeahero #trynewthings #split #snatch #weightlifting #crossfit #Virginia #dc #metro


4

As always when we here at Optimal Performance 18 see a profile we feel is worth sharing we like to do a repost and show all of our followers. Today I came across @unrealizedstrength
and this man is trying to get his own gym going. Give his page a look and keep an eye out for future posts from him

#optimalperformance18 #op18 #dontbeahero
Repost from @unrealizedstrength - So I have decided to start my own fitness brand. Its my dream to open up my very own gym one day and I know im going to have to work to do that.The @spartan race has got me started to work toward this dream. This is where im starting. This brand is all about being stronger than people think you are and stronger than even you think you are. Ill be honest there are alot of doubts right now because i know there are so many other brands who are more fit than me right now but I know its about how I see this dream and no one else. While working to open up my own gym i hope people will follow and support.
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#fitnessbrand #strengthtraining #spartanrace #muscles #gymtime #workout #motivation #protein #training #empoweryourself #gymmotivation #spartan #ocr #running #fitfam #dream #grit #gains #lifting #workoutoftheday #mindset #runners #workhard #allday #fittnessmotivation - #regrann


7

Repost from @optimalperformance18 - This one sneaks up on you. The first few rounds are not bad but as you got round 5 and 6 it starts to burn.
Workout Tips:
The height of the box is 24in
Burpees are both feet back and forward at the same time in accordance with crossfit standards.

To scale this do burpee box step overs but both feet must touch the top of the box.
To scale further lower the height of the box.

Good luck and enjoy

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky - #regrann


2

This one sneaks up on you. The first few rounds are not bad but as you got round 5 and 6 it starts to burn.
Workout Tips:
The height of the box is 24in
Burpees are both feet back and forward at the same time in accordance with crossfit standards.

To scale this do burpee box step overs but both feet must touch the top of the box.
To scale further lower the height of the box.

Good luck and enjoy

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky


2

Jogged up a steep mountain to explore Buda Castle (est 1265). There’s a tram you can take at the bottom, but I ain’t soft like that.
Annnd now my calves are broken.
#lessons #dontbeahero #buda #castle #budapest #travelordie #history #culture #travelphotography #abeardabroad


0

Hide ya Kids, hide ya Wildlife because they EATIN' EVERYBODY UP OUT HERE!

#california #cali #wildlife #warning #coyote #eating #small #children #saveyourself #dontbeahero


0

One of my favorite graffiti artist collaborations, The London Police! Their cute robotic “LAD” characters and precise lines transport me into a futuristic fantasy land 🚀
Their motto: “Never be scared, don’t be a hero and let the good times roll.” .
#thelondonpolice #littlads #futuristicgraffiti #grafittiappreciation #chazbarrisson #bobgibson #grafittiphotography #wynwoodmiami #wynwoodartscene #wynwoodartdistrict #miamivibes #ilovemiami #ilovewynwood #neverbescared #dontbeahero #letthegoodtimesroll #artandtravel


2

Repost from @optimalperformance18 - Workout Tips:
This is a favorite of ours at Optimal Performance 18. This workout gives no rest and just puts you immediately back on those 100m sprints.

Simple workout but a smoker if you push yourself and hold nothing back.

Let us see some of these amazing times below⬇️⬇️⬇️ #optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky - #regrann


1

Workout Tips:
This is a favorite of ours at Optimal Performance 18. This workout gives no rest and just puts you immediately back on those 100m sprints.

Simple workout but a smoker if you push yourself and hold nothing back.

Let us see some of these amazing times below⬇️⬇️⬇️ #optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight #kentucky


5

Which one are you?! Are you the one who runs when things get hard? 👉🏼Or are you the one who pushes too hard through? 👈🏼We tend to either give up or wear ourselves out. But what if we took more breaks? Not just physically! But mentally and emotionally too.
How can you reset, recharge, and rise?
My yoga thoughts for a beautiful Sunday. 🖤#believeinyourbeauty


7

D͟͟͟͞͞͞o͟͟͟͞͞͞n͟͟͟͞͞͞’t͟͟͟͞͞͞ b͟͟͟͞͞͞e͟͟͟͞͞͞ a͟͟͟͞͞͞ h͟͟͟͞͞͞e͟͟͟͞͞͞r͟͟͟͞͞͞o͟͟͟͞͞͞ #lameclvb
@comethazine -hero


@tempoeditors @steez.editors @tropic.editors @a.c.e.squad @deadass.editors @editors @divine.editors @7eventhsquad


#cod #codedits #bo2 #bo2edits #bo4 #comethazine #dontbeahero #ikillpeople #trapeditz #ecchihentai #ecchihentaii #lagasjøl #reddot #codeditscodedits #caredits #socceredits #animeproductions #amvcloud


11

Repost @optimalperformance18
Workout Tips:

A simple 21-15-9 format for today's workout. As always try to break up your sets intelligently to maximize effort and time.

Deadlifts are at Bodyweight (or rounded to nearest 5lbs increment)

If you love burpees or T2B then you will love them combined. Complete a burpee and on the jump portion grasp the pull up bar for your T2B. Enjoy!!! Lastly a little calorie row, aim for splits of 1:40-1:50 for 500m during your attempt

Scaled version:
Decrease Deadlift weight to 50-75% bodyweight

Perform T2B w/o burpee

No change for rowing

As always form over time and let us know what you think in comments below

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #t2b #deadlifts #rowing #rxorscaled #kentucky - #regrann


1

Workout Tips:

A simple 21-15-9 format for today's workout. As always try to break up your sets intelligently to maximize effort and time.

Deadlifts are at Bodyweight (or rounded to nearest 5lbs increment)

If you love burpees or T2B then you will love them combined. Complete a burpee and on the jump portion grasp the pull up bar for your T2B. Enjoy!!! Lastly a little calorie row, aim for splits of 1:40-1:50 for 500m during your attempt

Scaled version:
Decrease Deadlift weight to 50-75% bodyweight

Perform T2B w/o burpee

No change for rowing

As always form over time and let us know what you think in comments below

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #t2b #deadlifts #rowing #rxorscaled #kentucky


0

Repost from @optimalperformance18 - Today I decided to bring up an interesting concept we discuss in our Mental Resiliency Class here at Optimal Performance 18.

IZOF - Individual Zone of Optimal Functioning is a concept that broken down into simpler terms describes "being in the zone." This is a state where you have maximum efficiency with the least amount of energy output
Looking at the graph, you must realize the bell curve will slide on the X axis depending on activity. Activities such as reading a book require minimal energy for max efficiency, while doing 100 burpees requires much more energy to get max efficiency.

Too little energy results in feeling tired during the activity, too much energy is the jittery feeling during the activity.
Tag a friend who would find this concept interesting below. Do you know your IZOF yet?

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #learningnewskills #moreknowledge #strongbodystrongmind #kentucky - #regrann


0

Today I decided to bring up an interesting concept we discuss in our Mental Resiliency Class here at Optimal Performance 18.

IZOF - Individual Zone of Optimal Functioning is a concept that broken down into simpler terms describes "being in the zone." This is a state where you have maximum efficiency with the least amount of energy output
Looking at the graph, you must realize the bell curve will slide on the X axis depending on activity. Activities such as reading a book require minimal energy for max efficiency, while doing 100 burpees requires much more energy to get max efficiency.

Too little energy results in feeling tired during the activity, too much energy is the jittery feeling during the activity.
Tag a friend who would find this concept interesting below. Do you know your IZOF yet?

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #learningnewskills #moreknowledge #strongbodystrongmind #kentucky


1

Repost from @optimalperformance18 - Workout Tips:

Today's workout is a little bit of Crossfit mixed with some calisthenics.

If able to do then bump the single unders up to double unders, if not then complete RX.

If unable to get the explosive power for clapping push-ups, a good scaled option would be to "hop" off the ground at the top of the push-up. This will ensure explosiveness coming up and be a lower progression towards more difficult push-up like clapping variants

Nothing should be overly difficult but keeping a hard and fast pace with intelligent rest times should help you get a great workout in during only 15 minutes of effort.

Remember as always form over time and have a blast with the workout.

Also dont forget we still have the July Challenge continuing the entire month. Any posts tagging us will be counted towards the free t-shirts.

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight - #regrann


2

Workout Tips:

Today's workout is a little bit of Crossfit mixed with some calisthenics.

If able to do then bump the single unders up to double unders, if not then complete RX.

If unable to get the explosive power for clapping push-ups, a good scaled option would be to "hop" off the ground at the top of the push-up. This will ensure explosiveness coming up and be a lower progression towards more difficult push-up like clapping variants

Nothing should be overly difficult but keeping a hard and fast pace with intelligent rest times should help you get a great workout in during only 15 minutes of effort.

Remember as always form over time and have a blast with the workout.

Also dont forget we still have the July Challenge continuing the entire month. Any posts tagging us will be counted towards the free t-shirts.

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #Bodyweight


3

Damn it Instagram, I’m once again dropping dollars on addicting indie music. The Last Act is an amazing track in an overall decent album (Don’t Be A Hero) by Dreamed the Northerner. #dontbeahero #music #musiciansofinstagram #spendingmoney #lifeinontario


1

#lyrasplitschallenge catch up d.4 is spanset/hiphold split. This is my version, double point, hiphold stag split to iron cross to hairography.
___________________💁‍♀️ S/o to @quinsey and her quote at the end #dontbeahero ⚔️🙅‍♀️😹😜 _____________________
Thanks to hosts: @jadore.vanessa
@bendyanya @weheartaerial @beastlybuilt & sponsors: @triabeauty @tajvalley @radpolewear @chanmaya_yoga_
_____________________
#lyra #splits #aerialhoop #aerialhooptricks #bentonsbacon #notvegan #notyoga #stagsplit #hairography #doublepointlyra #doubletab #knoxvilleaerialarts #crossfitktown #morethanagym #circusconcepts #circuseverydamnday #circus


3

I just started playing this game in earnest, and I fucking suck at building.
.
I was tryna play medic bc I was so far out of the circle I was gonna die. Built a staircase straight up with ALL my mats and dived down to save this guy. The default skin in the bush got 2 shotted and I fought some guy in impressive clothes for a sec B4 I died and our 3rd squaddie came and rekt him. He killed us before he went down tho.
.
I only like 50v50 tbh. It gives me a chance to loot and take a 1v1 or two, I can camp the outer edges in a sniper fort or a bush. I love using explosives to destroy things.
.
I really want to buy the "save the world" mode bc I want to build forts with people and learn how to repair, rotate, and edit faster without so much pressure. I'm supposed to be moving this month though so I prob won't be able to.
.
#fortnite #overwatch #hypetrain #defaultskin #squad #lootlake #dontbeahero #battleroyale #martyr #altruism #altruistic #ironic #hellothere #generalkenobi #generalkenobimeme #fortnitememes #hoodratshit #gaming #gamermemes #gamer #gamergirl #esports


8

So today's workout is a simple Tabata that will leave you nearly crying if you can finish it.

A tabata is 20sec work and 10sec rest for 8 rounds. total time will be 4 minutes

The Hollow Rock is a new exercise from what we normally program. To begin lay on your back with your arms above your head palms racing inward.
Now left your arms and legs in the air to around 45 degrees rounding your back to remove the gap normally present in your thoracic area.
Next you rock your body forward and backward with minimal movement at the hips and shoulders.

A good video demonstration can be found here:
https://youtu.be/p7j02V1fIzU

Let us know what you think in the comments below and enjoy

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit


2

Repost from @optimalperformance18 - We are still continuing our July Fitness Challenge and welcome any submissions from our followers, but we also know that might not be everyone's cup of tea just knocking out rep after rep of 3 exercises. So here is a quick WOD in the fashion you have all come to know and love from us here at OP18.

Workout Tips:
Weight 45lbs (American KB Swings)

Do your best to do the double unders unbroken. This should be a very quick workout.
Scaling options include lowering the weight to something you can do all 21 unbroken on the KB Swings and do single Unders if you have not quite mastered the DU yet.

As always form over time everyone and get after it!!! #optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #kbswings
#doubleunders
#rxorscaled - #regrann


1

We are still continuing our July Fitness Challenge and welcome any submissions from our followers, but we also know that might not be everyone's cup of tea just knocking out rep after rep of 3 exercises. So here is a quick WOD in the fashion you have all come to know and love from us here at OP18.

Workout Tips:
Weight 45lbs (American KB Swings)

Do your best to do the double unders unbroken. This should be a very quick workout.
Scaling options include lowering the weight to something you can do all 21 unbroken on the KB Swings and do single Unders if you have not quite mastered the DU yet.

As always form over time everyone and get after it!!! #optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #kbswings
#doubleunders
#rxorscaled


1

#surprise #funrun for me because I was unaware of the occasion until last minute 😂 #nodryspots #fastedcardio #squad #squadgoals
#Repost @mclendonjustin with @get_repost
・・・
Today in honor of the 4th pf July we did a platoon run to all the monuments. It was hot but a great time. The guys motivation stayed high and someone was posted at each monument with facts about the person and/or event. #OptimalPerformance18 #OP18 #dontbeahero #army #armystrong #washingtondc #memorialpark #dc #4thofjuly #freedom #independance #america #running #crossfit #wod


5

Today in honor of the 4th pf July we did a platoon run to all the monuments. It was hot but a great time. The guys motivation stayed high and someone was posted at each monument with facts about the person and/or event. #OptimalPerformance18 #OP18 #dontbeahero #army #armystrong #washingtondc #memorialpark #dc #4thofjuly #freedom #independance #america #running #crossfit #wod


1

And in today's episode of Grace in the ER...
Walking several miles in humid 98° heat, when you have a heart condition is a recipe for all kinds of no-nos, especially when you've been told to keep your heart rate below 150. So today we learned not to be a hero, and that if you tap on a cop's window and kindly ask for a ride to the hospital, the nice policeman will let you ride in the air-conditioned back seat free of charge. If only the Uber home had been as charitable. #dilatedcardiomyopathy #heatexhaustion #dontbeahero


3

I didnt have time to snap a pic, but I'll re use an old one for today's post. I had an early morning getting fitted for ASU's then knock out my push-ups, air squats, and flutter kicks for the @optimalperformance18 July Challenge. Day 2 complete and only 29 more days to go. Anyone want to join in? Drop me a DM or head over to @optimalperformance18 for details and rules

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #contest


1

“Tell Them Niggas That We Back Again” NEW MUSIC OTW!!!!!! #DontBeAHERO!!!! #MoreThanDope #TSUNVMI #TSUNVMINATION #ONUG


0

Regrann from @optimalperformance18 - Op18 July challenge
Every day for the month of July we will do 100 reps of three exercises.
Rules:
Declare three exercises from the above list and post pictures or videos of you doing the challenge!
The top 3 people who complete the challenge and post the most content while tagging @optimalperformance18 wins a free t-shirt on us!!! Break them up throughout the day or knock them out at one time we don't care how you get them done

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #contest #freestuff #everydaybetter @fnx_fit - #regrann


0

Op18 July challenge
Every day for the month of July we will do 100 reps of three exercises.
Rules:
Declare three exercises from the above list and post pictures or videos of you doing the challenge!
The top 3 people who complete the challenge and post the most content while tagging @optimalperformance18 wins a free t-shirt on us!!! Break them up throughout the day or knock them out at one time we don't care how you get them done

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #contest #freestuff #everydaybetter - #regrann


2

Op18 July challenge
Every day for the month of July we will do 100 reps of three exercises.
Rules:
Declare three exercises from the above list and post pictures or videos of you doing the challenge!
The top 3 people who complete the challenge and post the most content while tagging @optimalperformance18 wins a free t-shirt on us!!! Break them up throughout the day or knock them out at one time we don't care how you get them done

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit #contest #freestuff #everydaybetter @fnx_fit


9

Repost from @optimalperformance18 - Alright everyone we have BIG news to announce later today!!! We are finalizing all the plans now, but I will give you a hint we will be giving away free stuff for competing in our contest!!! Stay tuned for another post this afternoon with all the details and how to enter.
Enjoy your Sunday folks and be sure to watch our feed for more info

#optimalperformance18 #op18 #dontbeahero - #regrann


0

Alright everyone we have BIG news to announce later today!!! We are finalizing all the plans now, but I will give you a hint we will be giving away free stuff for competing in our contest!!! Stay tuned for another post this afternoon with all the details and how to enter.
Enjoy your Sunday folks and be sure to watch our feed for more info

#optimalperformance18 #op18 #dontbeahero #onefitnessnation #onefit #physicalfitness #Bodyweight #crossfit #wod #wods #hardworkpaysoff #workouttips


0

Repost from @optimalperformance18 - We here at Optimal Performance 18 want to take a moment to thank all of our followers for supporting us and giving us drive to keep moving forward with our goal of spreading fitness to the world.
We would like to make a special shout out to a follower who has now mentioned us in 2 of her live videos and is a real inspiration. Lindsay from @activelyhealing is crushing life right now plotting a course through intelligent dieting and working out to handle a difficulty in her life. If she can post about her journey in life and how exercise and eating right is helping her. What is stopping you? Get out there and find a better version of you. If you want help along the way reach out and you'd be surprised at how many hands are waiting to pull you up

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit - #regrann


0

We here at Optimal Performance 18 want to take a moment to thank all of our followers for supporting us and giving us drive to keep moving forward with our goal of spreading fitness to the world.
We would like to make a special shout out to a follower who has now mentioned us in 2 of her live videos and is a real inspiration. Lindsay from @activelyhealing is crushing life right now plotting a course through intelligent dieting and working out to handle a difficulty in her life. If she can post about her journey in life and how exercise and eating right is helping her. What is stopping you? Get out there and find a better version of you. If you want help along the way reach out and you'd be surprised at how many hands are waiting to pull you up

#optimalperformance18 #op18 #dontbeahero #dontgiveup #crossfit #wod #wods #hardworkpaysoff #workouttips #fnx #unchainedmuscle @unchainedmuscle #breakthechains #fitnessforfun #fitnessaddict #smartworkout #goalsettings #arlingtonva #washingtondc #mentalstrength #Mentalgame #crushingit


2