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My time was 4:17!!! @Regran_ed from @optimalperformance18 - We start our 12 WODS of Christmas workouts with a beloved classic, the thruster 😁

This is a simple workout in theory and much harder in practice, but let's see the workout breakdown
How To Do It:
100 Thrusters - So for those few of you who dont know what a thruster is exactly, it's a front front with an overhead press added when you stand up from the squat. So for this workout you will choose the appropriate weight, 95lbs for men and 65lbs for women. Then just do a thruster...repeat 100 times...send us your time

comment your times below to compare. Merry Christmas and have a good week

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #washingtondc #arlington #cincinnati #michigan #ohio #virginia #winter #winterwonderland #snowman #christmas #12daysofchristmas #workout #worksmarternotharder #hardworkpaysoffs #snow #cold #warmingup #thrusters


1

@Regran_ed from @optimalperformance18 - We start our 12 WODS of Christmas workouts with a beloved classic, the thruster 😁

This is a simple workout in theory and much harder in practice, but let's see the workout breakdown
How To Do It:
100 Thrusters - So for those few of you who dont know what a thruster is exactly, it's a front front with an overhead press added when you stand up from the squat. So for this workout you will choose the appropriate weight, 95lbs for men and 65lbs for women. Then just do a thruster...repeat 100 times...send us your time

Alright everyone I already have Justin's (@mclendonjustin) time so you guys can have a goal to shoot for.

Just finished in 4:17, so comment your times below to compare. Merry Christmas and have a good week

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #washingtondc #arlington #cincinnati #michigan #ohio #virginia #winter #winterwonderland #snowman #christmas #12daysofchristmas #workout #worksmarternotharder #hardworkpaysoffs #snow #cold #warmingup #thrusters


1

We start our 12 WODS of Christmas workouts with a beloved classic, the thruster 😁

This is a simple workout in theory and much harder in practice, but let's see the workout breakdown
How To Do It:
100 Thrusters - So for those few of you who dont know what a thruster is exactly, it's a front front with an overhead press added when you stand up from the squat. So for this workout you will choose the appropriate weight, 95lbs for men and 65lbs for women. Then just do a thruster...repeat 100 times...send us your time

Alright everyone I already have Justin's (@mclendonjustin) time so you guys can have a goal to shoot for.

Just finished in 4:17, so comment your times below to compare. Merry Christmas and have a good week

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #washingtondc #arlington #cincinnati #michigan #ohio #virginia #winter #winterwonderland #snowman #christmas #12daysofchristmas #workout #worksmarternotharder #hardworkpaysoffs #snow #cold #warmingup #thrusters


0

@Regran_ed from @optimalperformance18 - Starting tomorrow and running through Christmas Eve OP18 is going to post a different WOD from our "12 WODS of Christmas" series. We hope you find some workouts worth your time as we approach the upcoming holidays.

Look for a special post on Chistmas Day from our families to yours as well to top off the series. Work hard, focus on form, and have a Merry Christmas!!! #optimalperformance18 #op18 #dontbeahero #wod #wods #wodoftheday #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #12daysofchristmas #workout #workouts #christmas #merrychristmas #hohoho #hardworkpaysoffs #fightthefat #usa #washingtondc #arlington #cincinnati #michigan #winter #winterwonderland - #regrann


0

@Regran_ed from @optimalperformance18 - Starting tomorrow and running through Christmas Eve OP18 is going to post a different WOD from our "12 WODS of Christmas" series. We hope you find some workouts worth your time as we approach the upcoming holidays.

Look for a special post on Chistmas Day from our families to yours as well to top off the series. Work hard, focus on form, and have a Merry Christmas!!! #optimalperformance18 #op18 #dontbeahero #wod #wods #wodoftheday #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #12daysofchristmas #workout #workouts #christmas #merrychristmas #hohoho #hardworkpaysoffs #fightthefat #usa #washingtondc #arlington #cincinnati #michigan #winter #winterwonderland - #regrann


2

Starting tomorrow and running through Christmas Eve OP18 is going to post a different WOD from our "12 WODS of Christmas" series. We hope you find some workouts worth your time as we approach the upcoming holidays.

Look for a special post on Chistmas Day from our families to yours as well to top off the series. Work hard, focus on form, and have a Merry Christmas!!! #optimalperformance18 #op18 #dontbeahero #wod #wods #wodoftheday #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #12daysofchristmas #workout #workouts #christmas #merrychristmas #hohoho #hardworkpaysoffs #fightthefat #usa #washingtondc #arlington #cincinnati #michigan #winter #winterwonderland


0

@Regran_ed from @optimalperformance18 - Its Hump Day!!! So today's workout is a bit different and totally doable with a partner as well. If using a partner double the reps and take turns on rounds. Make sure to post your times below and the format you completed it in

How to do it:
Squats - Simply air squats here unless you want to increase difficulty with front squats. Focus on form for either

Lunges - Alternating of course and these can be accomplish with/without added weight. Watch your form and try not to slam your knee to hard
Crunches - Easy enough movement, again difficulty can be scaled by adding weight to hold throughout movement

Diamond Push-Ups - Make sure to have good hand placement and focus on form to prevent injury. Normal push-ups can be supplemented for scaling

Dumbbell Snatch - Alternating of course and scaling is easy to accomplish based on weight used. Challenge yourself but remember the round count as well

Push-Up to Plank - This movement involves starting in the plank position on your forearms and pressing through your palms to raise yourself into a push-up (elongated) position. The movement is a great tricep exercise

There is the workout and breakdown, I hope everyone enjoys and finds a spot for this in their workouts this week. Have fun, work hard, and dont forget to post your times below

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #washingtondc #arlington #cincinnati #funworkouts #rft #challengeafriend #exercise #coachingtips #workout #workouts #hardwork #dontquit #humpday - #regrann


1

@Regran_ed from @optimalperformance18 - Its Hump Day!!! So today's workout is a bit different and totally doable with a partner as well. If using a partner double the reps and take turns on rounds. Make sure to post your times below and the format you completed it in

How to do it:
Squats - Simply air squats here unless you want to increase difficulty with front squats. Focus on form for either

Lunges - Alternating of course and these can be accomplish with/without added weight. Watch your form and try not to slam your knee to hard
Crunches - Easy enough movement, again difficulty can be scaled by adding weight to hold throughout movement

Diamond Push-Ups - Make sure to have good hand placement and focus on form to prevent injury. Normal push-ups can be supplemented for scaling

Dumbbell Snatch - Alternating of course and scaling is easy to accomplish based on weight used. Challenge yourself but remember the round count as well

Push-Up to Plank - This movement involves starting in the plank position on your forearms and pressing through your palms to raise yourself into a push-up (elongated) position. The movement is a great tricep exercise

There is the workout and breakdown, I hope everyone enjoys and finds a spot for this in their workouts this week. Have fun, work hard, and dont forget to post your times below

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #washingtondc #arlington #cincinnati #funworkouts #rft #challengeafriend #exercise #coachingtips #workout #workouts #hardwork #dontquit #humpday - #regrann


4

Its Hump Day!!! So today's workout is a bit different and totally doable with a partner as well. If using a partner double the reps and take turns on rounds. Make sure to post your times below and the format you completed it in

How to do it:
Squats - Simply air squats here unless you want to increase difficulty with front squats. Focus on form for either

Lunges - Alternating of course and these can be accomplish with/without added weight. Watch your form and try not to slam your knee to hard
Crunches - Easy enough movement, again difficulty can be scaled by adding weight to hold throughout movement

Diamond Push-Ups - Make sure to have good hand placement and focus on form to prevent injury. Normal push-ups can be supplemented for scaling

Dumbbell Snatch - Alternating of course and scaling is easy to accomplish based on weight used. Challenge yourself but remember the round count as well

Push-Up to Plank - This movement involves starting in the plank position on your forearms and pressing through your palms to raise yourself into a push-up (elongated) position. The movement is a great tricep exercise

There is the workout and breakdown, I hope everyone enjoys and finds a spot for this in their workouts this week. Have fun, work hard, and dont forget to post your times below

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #wods #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #washingtondc #arlington #cincinnati #funworkouts #rft #challengeafriend #exercise #coachingtips #workout #workouts #hardwork #dontquit #humpday


0

Do you have a light switch that hasn't worked properly in years? Loose doorknob? Missing lightbulbs? Leaky plumbing? All the little things start to add up when you're trying to get you're home on the market.
We know some amazing handypeople that can fix anything, so get the job done right and hire a professional. Give us a call, we'd love to introduce you to some of the best in the business for Tompkins County.

#Springmarket2019#carolbushbergrealestate #fixit #makeitwork #soundadvice #referrals #weknowpeople #weknowpeoplewhoknowpeople #dontbeahero #sellyourhomewithus #realestatetips


0

Pull a back muscle doing legs...who does that?! Lol apparently I do. So I'm taking a completely u expected rest day today. Just stretching and rolling out gently. Hope I can do something tomorrow. :) Excited to continue on my awesome gains train!!! #pulledamuscleinmyback #pulledamuscle #backmusclepain #learningnewthings #owmybackhurts #recoverytime #recoveryday #musclerelaxation #recoverydays #recoveryishard #recoveryishard #smallsteps #smallchanges #wellnessjourney #alittlefrustrated #learningpatience #listentoyourbody #dontbeahero #mentalhealth #mindsetmatters #mindsetofexcellence #mindsetshift #mindsetofgreatness #mindsetiseverything


0

@Regran_ed from @optimalperformance18 - This morning can go one 1 of 2 ways, you're just starting fitness and this is an endurance workout or you've been doing it awhile and this is a sprint (speed) workout. Either way we hope you enjoy and get after it on this lovely Tuesday

How to do this:
21cal Ski - if you are not familiar with the skierg pace yourself!!! This machine is an easy one to over exert yourself early in a workout

15 Burpees - standard form and rate, focus on both feet back together and forward together

9 DB Snatch - This is per arm so really the total is 18 if you alternate. Shoot for a weight you can be quick with but still need some effort. Go for a RPE (rate of perceived exertion) of around 4-5

100m Farmer's Carry - we recommend 40lbs in each hand but again choose a weight that doesn't require you to stop/pause more than once but still provides stimulus.

There is the workout and breakdown, let us know what everyone thinks and their times. This is designed to be a 30-45 minute workout, but anyone completing it sprint style should be well below that

#optimalperformance18 #op18 #dontbeahero #wod #wods #wodoftheday #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #washingtondc #arlington #cincinnati #endurancetraining #sprint #rpe #knowledgeispower #knowledge #coaching #coachingtips #tuesdaymotivation #tuesday #commentbelow - #regrann


6

@Regran_ed from @optimalperformance18 - This morning can go one 1 of 2 ways, you're just starting fitness and this is an endurance workout or you've been doing it awhile and this is a sprint (speed) workout. Either way we hope you enjoy and get after it on this lovely Tuesday

How to do this:
21cal Ski - if you are not familiar with the skierg pace yourself!!! This machine is an easy one to over exert yourself early in a workout

15 Burpees - standard form and rate, focus on both feet back together and forward together

9 DB Snatch - This is per arm so really the total is 18 if you alternate. Shoot for a weight you can be quick with but still need some effort. Go for a RPE (rate of perceived exertion) of around 4-5

100m Farmer's Carry - we recommend 40lbs in each hand but again choose a weight that doesn't require you to stop/pause more than once but still provides stimulus.

There is the workout and breakdown, let us know what everyone thinks and their times. This is designed to be a 30-45 minute workout, but anyone completing it sprint style should be well below that

#optimalperformance18 #op18 #dontbeahero #wod #wods #wodoftheday #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #washingtondc #arlington #cincinnati #endurancetraining #sprint #rpe #knowledgeispower #knowledge #coaching #coachingtips #tuesdaymotivation #tuesday #commentbelow - #regrann


1

This morning can go one 1 of 2 ways, you're just starting fitness and this is an endurance workout or you've been doing it awhile and this is a sprint (speed) workout. Either way we hope you enjoy and get after it on this lovely Tuesday

How to do this:
21cal Ski - if you are not familiar with the skierg pace yourself!!! This machine is an easy one to over exert yourself early in a workout

15 Burpees - standard form and rate, focus on both feet back together and forward together

9 DB Snatch - This is per arm so really the total is 18 if you alternate. Shoot for a weight you can be quick with but still need some effort. Go for a RPE (rate of perceived exertion) of around 4-5

100m Farmer's Carry - we recommend 40lbs in each hand but again choose a weight that doesn't require you to stop/pause more than once but still provides stimulus.

There is the workout and breakdown, let us know what everyone thinks and their times. This is designed to be a 30-45 minute workout, but anyone completing it sprint style should be well below that

#optimalperformance18 #op18 #dontbeahero #wod #wods #wodoftheday #crossfit #fitness #fitnesslife #fitnessfreak #fitnessaddict #usa #washingtondc #arlington #cincinnati #endurancetraining #sprint #rpe #knowledgeispower #knowledge #coaching #coachingtips #tuesdaymotivation #tuesday #commentbelow


8

@Regran_ed from @optimalperformance18 - Explosive-ness is the name of the game today!!! If you can't use all that muscle to be quick and move yourself what's the point.
This is a 20 minute EMOM (every minute on the minute) workout.

How to Do This One:
25m Sprint
Knock out 5 Push-ups (Perfect form of course)
25m Sprint
Knock out 5 Kettle Bell Swings (weight is your choice, I recommend at least 40lbs)

Enjoy your remainder of your minute before starting again.

This workout emphasizes speed with endurance thrown in for the longer EMOM. With the holidays fast approaching a quick start to the system can be extremely helpful.

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #crossfit #fitness #usa #fitnessaddict #fitnessfreak #fitnesslife #cincinnati #wods #pushup #emom #kbswing #sprint #formfirst #dontquit #holidayseason #startingthedayright #arlingtonva #washingtondc #army - #regrann


3

@Regran_ed from @optimalperformance18 - Explosive-ness is the name of the game today!!! If you can't use all that muscle to be quick and move yourself what's the point.
This is a 20 minute EMOM (every minute on the minute) workout.

How to Do This One:
25m Sprint
Knock out 5 Push-ups (Perfect form of course)
25m Sprint
Knock out 5 Kettle Bell Swings (weight is your choice, I recommend at least 40lbs)

Enjoy your remainder of your minute before starting again.

This workout emphasizes speed with endurance thrown in for the longer EMOM. With the holidays fast approaching a quick start to the system can be extremely helpful.

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #crossfit #fitness #usa #fitnessaddict #fitnessfreak #fitnesslife #cincinnati #wods #pushup #emom #kbswing #sprint #formfirst #dontquit #holidayseason #startingthedayright #arlingtonva #washingtondc #army - #regrann


1

Explosive-ness is the name of the game today!!! If you can't use all that muscle to be quick and move yourself what's the point.
This is a 20 minute EMOM (every minute on the minute) workout.

How to Do This One:
25m Sprint
Knock out 5 Push-ups (Perfect form of course)
25m Sprint
Knock out 5 Kettle Bell Swings (weight is your choice, I recommend at least 40lbs)

Enjoy your remainder of your minute before starting again.

This workout emphasizes speed with endurance thrown in for the longer EMOM. With the holidays fast approaching a quick start to the system can be extremely helpful.

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #crossfit #fitness #usa #fitnessaddict #fitnessfreak #fitnesslife #cincinnati #wods #pushup #emom #kbswing #sprint #formfirst #dontquit #holidayseason #startingthedayright #arlingtonva #washingtondc #army


1

Mental health is big in our family and being a mum of girls I have a real passion to raise strong women but I'm starting to wonder how I do that without raising women that are too proud to ask for help.
I am THE worlds worst at admitting when I need help. My bf often tells me to stop being a 'hero'. I'm starting to worry that by raising 'independent strong women' we could be creating a new wave of 'Man up!'?
None of us can cope with everything thats thrown at us in life. I'm hoping that I raise girls that belong to a tribe that help pick them up when they need it. That champion them in their possitive times and cry with them at their hardest.
I DO want to raise strong confident girls but I don't want to raise girls that are so strong they end up doing it alone ❤
#doittogether #findyourtribe #mumofgirls #neveralone #askforhelp #stronggirlsclub #thisgirlcan #butshedoesntalwayshavetoo #manup #mentalhealth #talk #itsgoodtotalk #mybabys #parentingishard #dontbeahero #mumlife


0

📍Lovina, Bali
Where you chase wild 🐬 in the morning, then rub tumeric on your teeth and coffee on your face in the afternoon 👌🏼 #health #introtravel #baliexperience #lovina #wilddolphins #visitbali #nogopro #dontbeahero


0

Taking a break from my Sunday set up. I hope you are all having a productive reset day.
#workingmomlife #sundaysetup #dontbeahero #prepdaysuccess #organization #livinglargeonabudget


0

I'm warning you right now......don't be a hero. #80s #copmovies #80smovies #testosteroso #dontbeahero #actionhero


0

@Regran_ed from @optimalperformance18 - Alright ladies and gentleman, Justin and myself have had some crazy schedules over the last few weeks (or longer). But we want to get back into supplying everyone with great workouts and fillers for their every day training. Here we have a great filler workout or workout for the day depending on your level of fitness.

Basic rep scheme of 21-15-9 to promote keeping the mind engaged

Inch Worms with a push up for a full body workout

Box Jumps to improve explosive movement using the full body

Burpees because it's a great exercise and everyone generally hates them

Enjoy the workout and let us know what types of workouts you like to see programmed best below

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #crossfit #fitness #usa #fitnessaddict #fitnessfreak #fitnesslife #cincinnati #wods #bodyweightworkout #bodyweighttraining #bodyweight #workout #hardworkpaysoffs #crushinggoals - #regrann


1

@Regran_ed from @optimalperformance18 - Alright ladies and gentleman, Justin and myself have had some crazy schedules over the last few weeks (or longer). But we want to get back into supplying everyone with great workouts and fillers for their every day training. Here we have a great filler workout or workout for the day depending on your level of fitness.

Basic rep scheme of 21-15-9 to promote keeping the mind engaged

Inch Worms with a push up for a full body workout

Box Jumps to improve explosive movement using the full body

Burpees because it's a great exercise and everyone generally hates them

Enjoy the workout and let us know what types of workouts you like to see programmed best below

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #crossfit #fitness #usa #fitnessaddict #fitnessfreak #fitnesslife #cincinnati #wods #bodyweightworkout #bodyweighttraining #bodyweight #workout #hardworkpaysoffs #crushinggoals - #regrann


1

Alright ladies and gentleman, Justin and myself have had some crazy schedules over the last few weeks (or longer). But we want to get back into supplying everyone with great workouts and fillers for their every day training. Here we have a great filler workout or workout for the day depending on your level of fitness.

Basic rep scheme of 21-15-9 to promote keeping the mind engaged

Inch Worms with a push up for a full body workout

Box Jumps to improve explosive movement using the full body

Burpees because it's a great exercise and everyone generally hates them

Enjoy the workout and let us know what types of workouts you like to see programmed best below

#optimalperformance18 #op18 #dontbeahero #wod #wodoftheday #crossfit #fitness #usa #fitnessaddict #fitnessfreak #fitnesslife #cincinnati #wods #bodyweightworkout #bodyweighttraining #bodyweight #workout #hardworkpaysoffs #crushinggoals


0

Quit wrecking your family pictures, your momma waits all year for these pics 😂😂😂 #dontbeahero #snipsnip #justincase #hohoho #happyholidays #lol


3

“Batbear” was created for a #Batman themed show, but It’s actually a mockery on the vigilante trope. The mask he’s wearing is based on the bondage mask Enid was wearing in #ghostworld (by the amazing @daniel_clowes), and the cape is made to replicate a blanket wrapped around the neck. The kind of thing only a child or an insane person would wear. Thanks for posting @lastoneleft_00!
・・・
Bat Bear OG Edition by @lukechueh . 12” tall hand painted polystone. Limited edition of 200 pieces. #lukechueh #batbear #bat #bear #polystone #art #figue #toy #sculpture #limited #og #original #mightyjaxx #repost #dontbeahero


11

Back at it after competing, celebrating my 16th anniversary, watching my kids sports, etc, etc, etc, all over the weekend. 😅 Always something. Today I was aiming for 3-0-5 for my 5rm back squat. Warmed up with singles as I usually do. When I finished my 4th rep at 305 I felt like this: 🧟‍♀️✨✨✨...light headed and seeing stars. Promised my hubs I’d stay safe maxing out by myself, and possibly blacking out seemed like it may violate that promise. 😂305x4 was actually a PR, as well, just not the one I was hoping for. I’ll get it at the end of the cycle. I did PR my ub bar mu set with 10 during my metcon today, too! So not bad overall. The metcon was:
40 Dumbbell Snatch 53/35lbs
30 GHD Sit-Ups
20 Bar Muscle Ups
@misfitathletics #misfitathletics #misfitmasters #misfiadies #sharpentheaxe #crossfit #fleoshorts #backsquat #squatheavy #gymnasty #gymnastics #crossfitmasters #PRs #grateful #dontbeahero


9