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megmus megmus

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Meghan Musnicki  Personal Trainer 2x Olympic gold medalist 5x world champion CF-L1


Looking to light up your entire core not just your 'abs'? Give the old physio ball roll out a try.
Start on your knees, move slowly and with awareness of your body; only roll out as far as you can keep a neutral spine. You'll feel it everywhere if done properly; quads, glutes, abs, shoulders and lats. Build your core. Build your resistance to injury. www.meghanmusnicki.com

If you know me you know I don't let the dust settle under my feet for too long
Hold on. Eyes forward. Let's see what you've got for me 2018

Traveling for the holiday? No gym? No problem. Grab a pair of dumbbells (or a couple bottles of wine, either will suffice πŸ™ƒ) and earn that 🍷!
5 rounds
50 seconds of work 10 seconds of rest:
High knees
Push-ups with side plank rotation
Jump lunges (modify by taking out the jumps)
You won't regret the decision to commit 25 minutes to your health.

It's hump day so of course I had to work the πŸ‘! Here is one of my favorite combo moves from today:
3 sets of 5 reps. 1 rep equals 2 sumo stance deadlifts followed by 2 sumo stance Romanian deadlifts. Be sure and keep your core engaged the entire time, don't let your knees collapse in at the bottom of your deadlift and really squeeze those glutes at the top of each movement!
Check my story for more of my workout from today.

Super excited to announce the launch of my new website. Head on over to meghanmusnicki.com or click the link in my profile to check it out!

Huge thanks go out to LilRedheadStudio for working with me and putting all the pieces together. I hope you all like it as much as I do! πŸ“·: @tompatros

Today in RowFit we worked on loading the hips rather than the shoulders at the catch. When we load the hips we can generate more power than if we simply lean back against it with our shoulders.

To mimic the feeling you are looking for grab a buddy and try this simple drill. Have your partner hold onto your handle while you are sitting in a strong position at the catch, now try and stand up off the seat. Did you immediately pull with your arms and 'yank' yourself up? Or did you engage your hips, core, and lats while you pressed your feet into the foot plate? If you did the latter you will find it is easier to suspend your weight off the seat and stand. Repeat this drill and try and identify the feeling of proper loading of the hips so when you go back to rowing continuously you can recognize good loading versus bad.
Interested in learning more? Contact me and we can set up a time for me to come to your gym and work with your athletes in person.

Shout out to this lady, @katelinguregian, who celebrated her 1 year anniversary to @naregram this weekend. She is making quite the sacrifice in pursuit of her goal; living on the opposite side of the country from her husband. You are an exceptional teammate and friend and even though your parking skills may leave a little to be desired, you can drive me anytime anyplace. πŸ’•πŸ‡πŸ»πŸ₯‡

I had an incredible time in Mexico but now it's time to get back to work!

My Sundays are spent getting ready for the week ahead. Programming for my #Rowfit classes @canandaiguacrossfit, my HIIT classes in Naples, my in person clients, my online clients, plus making sure I schedule in time for my workouts because that's what keeps me energized and feeling my best!

What are you doing today to set yourself up for a productive week?

Had a buddy during the last part of my workout this morning. Xena really showed me up during downward dog but when it came time for some slider and band work she threw in the towel.

It's no secret how important core strength is to a healthy injury free body, whether you're an athlete, or not. One of the most versatile yet often overlooked exercises you can do to strengthen your core is a plank. The plank has dozens of variations to increase or decrease its difficulty level and, if executed properly, will strengthen not only your core but your shoulders, back and arms as well.
So, do your body a favor, drop down and plank it out!

A little Tuesday technique tip for you. Rowers and crossfitters alike, myself included, are often guilty of neglecting the hip hinge or 'pivot' off the back end of our stroke. We release our knees too early causing us to arrive at the catch behind our hips leaving us with two options; initiate the catch with our arms and shoulders, or, lunge at the last second in an attempt to get our shoulders in front of our hips.
Do yourself a favor and take 5-10 minutes to practice your sequencing out of bow. Hold those knees down a touch longer and use your glutes and core to pivot forward bringing your shoulders in front of your hips. This will set you up to take the catch from a much stronger position and allow you to utilize your powerhouse muscles, the legs, hips, and core.
Want more tips like this? Stop by my #Rowfit class at Canandaigua Cross Training Tuesday and Wednesday mornings at 8 or Thursday evening at 7. Not in the finger-lakes area? No problem, I can come to you. Contact me for more info! πŸ“Έ: @tompatros

Happy Thanksgiving! No turkey trot for me this year but thanks to @oceancrossfit I still got in a great workout and met some great people! Thanks @kristacomo can't wait to come back and lead a #rowfit clinic for you all and get that 2k under 8!!

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