#fitnessisntfree

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Some lifting from today. I got to throw around some weight with @colemanpetree! First day trying Squat Snatch in 4 months. A few fails at 185, but I squeaked out 195. My shoulder is definitely not ready for 200+ yet but the movement still feels good to do again. Finished my 10x3 at 300 on back squat with some quick doubles at 205 with PC&PJ. Getting my volume back slowly. @crossfitfif #crossfit #crossfitfif #crossfitter #crossfitgames #kcmo #kcfit #kansascity #usarmy #veteran #squat #squat #backsquat #powerlifter #powerlifting #weightlifting #fitness #fitnessisntfree #fitnessmotivation #motivation #godisgood #godisgreat

A quick afternoon session. PR on my Power Clean at 310! My best friend told me the other day; you have to walk in the gym and tell yourself your the biggest baddest mother fucker around. This is my first PR over pre-surgery. I don't apologize for my reactions. They are real. Unscripted. Pure emotion in something you worked so hard for. An affirmation to what you are trying to achieve.
Another personal achievement was this was my first OHS post op, along with the best I've felt cycling a barbell. Lord knows I went to that pain spot in the METCON!
1) For Time: (7:10)
15 Fat Bar OHS 125
30 HPC 115
45 Box Jump Over 24"
30 HPC
15 OHS
2) Est 1RM PC (310)
@crossfit @crossfitgames @crossfittraining @funningtv @builtbybergeron @liftheavyoftenasineveryday #crossfit #crossfitter #crossfitfif #builtbybergeron #powerclean #weightlifter #weightlifting #pr #usarmy #veteran #powerlifter #bodybuilding #squats #squat #abs #fitness #fitnessisntfree #fitnessmotivation #motivation #hypebeast #kcmo #kansascity #goals #roguefitness #wod

Put in some hard miles this morning with these two badasses! Happy 4th of July from us to you! πŸ‡ΊπŸ‡Έ #USA #merica #morningrun #fitnessisntfree #runnersgonnarun @emmyj56 @alliemaxso

Just taking a quick nap at the top #17.2 #fitnessisntfree #davecastroisaprick

A COACH'S EYE!!
.
.
Nothing like having the right Coach in your corner!! Awesome work between Chase @chase.r.knight and his Adaptive Athlete Brooke who is Visually Impaired!! We can see here their amazing work and translation of coaching. What beautiful moments that are incredibly rewarding for both athlete and coach!! Taking the time to work with Adaptive Athletes and their unique abilities is an amazing experience that we promote and encourage from all trainers!! We need more Coaches and Leaders like this in the world! Awesome job Chase and Brooke!! Never stop!! 😎❀️#iamadaptive
#Repost @chase.r.knight
・・・
Skill work on Strict Press and Push Press with Brooke (my visually impaired athlete). I cannot stress how valuable the work we did with DB presses has translated to her body awareness with the barbell. Her ability to be taught the information, absorb and interpret it, and produce the results is such a blessing to see. She did such a wonderful job today! @crossfit @crossfitfif @builtbybergeron @crossfittraining @liftheavyoftenasineveryday @funningtv @usafunctionalfitness @hookgripusa #crossfit #crossfitter #crossfitfif #crossfitgames #crossfitgirls #goBrooke #godisgood #godisgreat #iamadaptive #adaptiveathlete #athlete #coach #usarmy #veteran #weightlifter #powerlifter #bodybuilding #functionaltraining #kcmo #kcfit #kansascity #fitness #fitnessisntfree @iamadaptive @adaptivefreedomfoundation

Practice practice practice. Enjoy the process. #strictmuscleup #crossfit #pecf #fitnessisntfree

Always repping #FIF #fitnessisntfree #girlswholift if you want some gear I know the owner πŸ‘πŸΌπŸ’ͺ🏼

MOST RECENT

A quick afternoon session. PR on my Power Clean at 310! My best friend told me the other day; you have to walk in the gym and tell yourself your the biggest baddest mother fucker around. This is my first PR over pre-surgery. I don't apologize for my reactions. They are real. Unscripted. Pure emotion in something you worked so hard for. An affirmation to what you are trying to achieve.
Another personal achievement was this was my first OHS post op, along with the best I've felt cycling a barbell. Lord knows I went to that pain spot in the METCON!
1) For Time: (7:10)
15 Fat Bar OHS 125
30 HPC 115
45 Box Jump Over 24"
30 HPC
15 OHS
2) Est 1RM PC (310)
@crossfit @crossfitgames @crossfittraining @funningtv @builtbybergeron @liftheavyoftenasineveryday #crossfit #crossfitter #crossfitfif #builtbybergeron #powerclean #weightlifter #weightlifting #pr #usarmy #veteran #powerlifter #bodybuilding #squats #squat #abs #fitness #fitnessisntfree #fitnessmotivation #motivation #hypebeast #kcmo #kansascity #goals #roguefitness #wod

Some lifting from today. I got to throw around some weight with @colemanpetree! First day trying Squat Snatch in 4 months. A few fails at 185, but I squeaked out 195. My shoulder is definitely not ready for 200+ yet but the movement still feels good to do again. Finished my 10x3 at 300 on back squat with some quick doubles at 205 with PC&PJ. Getting my volume back slowly. @crossfitfif #crossfit #crossfitfif #crossfitter #crossfitgames #kcmo #kcfit #kansascity #usarmy #veteran #squat #squat #backsquat #powerlifter #powerlifting #weightlifting #fitness #fitnessisntfree #fitnessmotivation #motivation #godisgood #godisgreat

Some max lifts from today. Hit a 305 and 315 Squat Clean that completely buried me! I'm finishing the mid smolov cycle, my last 1RM was 315 on back squat. I was supposed to hit 7x5 at 280 today, it felt so good I went for the 1RM mid week, finished with 395 for 80lb PR! So stoked to get my squat strength somewhat back!
@crossfitfif #crossfit #crossfitfif #crossfitter #crossfitgames #kcmo #kcfit #kansascity #squat #squats #backsquat #powerlifter #powerlifting #weightlifter #weightlifting #usarmy #veteran #roguefitness #fitness #fitnessisntfree #fitnessmotivation #motivation #godisgreat #godisgood #rx #wod

Some awesome conditioning this morning with a good group of guys.
1) EMOMx14
E: 6 DL 325
O: 4 SP+6 PP 40lbs
2) For Time: 12:02
100 Dubs
80 WB
60 Box Jump 20"
40 Burpees
20 Cluster Wallball
@crossfitfif #crossfit #crossfitfif #crossfitter #crossfitgames #kcmo #kcfit #kansascity #deadlift #powerlifter #powerlifting #weightlifter #weightlifting #usarmy #veteran #roguefitness #fitness #fitnessisntfree #fitnessmotivation #motivation #godisgreat #godisgood #rx #wod

Yeah, N'Sync's Gone is apparently my jam for a hang power Snatch PR at 215 lol. And why not some Kenny Loggin while you get your sweat on! Sometimes you gotta have a little fun with your training lol.
1) Warm-Up
2) HPS double and single
165 for a Dub, 215 PR
3) AMRAPx20 (7+17 AS)
30 Air Squats
20 Push Ups
10 DL 225
With 20# vest
4) For Time: (9:30)
100 DB PC 40/25
E2M 10 Cal AAB
@crossfitfif @funningtv @crossfit #crossfit #crossfitfif #crossfitter #crossfitgames #kcmo #kcfit #kansascity #weightlifter #weightlifting #deadlift #powerlifter #powerlifting #kennyloggins #boysofsummer #nsync #godisgreat #godisgood #fitness #fitnessisntfree #fitnessmotivation #usarmy #functionaltraining #veteran

Scale appropriately. Today was a solid training session. My arm felt pretty beat up so I scaled the wod back relatively well. Nothing wrong with ring rows and push ups to sub out C2B and HSPU! Plus an easy Power Clean post op PR at 270. A mad thanks to @bdotathlete5 for training with me today! @crossfitfif #crossfit #crossfitfif #crossfitter #crossfitgames #kcmo #kcfit #kansascity #usarmy #veteran #weightlifter #weightlifting #pullups #bodybuilding #powerlifter #fitness #fitnessisntfree #fitnessmotivation #motivation #godisgood #godisgreat

Morning session today. Finally hit my first T2B RX workout today. But still was uncomfortable, so maybe another week or two till I try them again. But squats are feeling strong, I'm excited to test my 1RM Back Squat next week!
1) 4x9 Back Squat 250
2) For Time:
800m Run
60 Burpee Box Jump
40 T2B
@crossfitfif #crossfit #crossfitter #crossfitfif #crossfitgames #squats #squat #backsquat #usarmy #functionaltraining #veteran #ryourogue #roguefitness #kcmo #kansascity #kcfit #fitness #fitnessisntfree #fitnessmotivation #motivation #bodybuilding #powerlifter #weightlifting

Just creeping on 14 weeks post op, recovery has been long but I couldn't be more satisfied with the progress. It's been an incredibly humbling experience but it's helped me revitalize my passion for coaching along with orientating my goals. For years I've watched videos, studied movements and programming, and dreamt of achieving that next level. But finding the balance between being a husband and father, coach, and then athlete has been some undertaking for me. With my head on right I can say I finally feel confident with the balance of all three. Devoting more time to my family, a better sense of unmatched quality in my coaching for all my athletes, and then a understanding of quality of volume within my training itself. I don't blow an 3-4 hours. The time I spend in the gym I give everything I can and emphasize my recovery, mobility, and overall care of my body. For the first time I've been pain free (relative minus the surgery) within my body for almost 5 months now. I don't remember the last time I have felt this good for this long, maybe 10 years ago before Active Duty. With that said, I'm more thankful for those who have been put in my life. I cannot express my gratitude enough for the members at my gym and their continued support, along wth my wife and my parents. My friends who train with me as they can is invaluable. But I am extremely fortunate to have been able to train at The Heppner Barn tonight. Although the workload is individual dependent the amount of drive you put in is more than amplified by the quality of individuals you're surrounded by. Tonight was by far a huge victory for me; I performed all my SHSPU UB and for the first time in 4 months, along with TnG PC pretty comfortably for my current state. Overall I'm very happy! Thanks again @jheppner66 for hosting and @ajkeeks8 @zcarchedi @enkerstetter and Olivia for the push, I'm more than appreciative for it!
1) 5x3 Tempo DL (335, 365, 385, 395, 405) *heaviest triple since surgery*
2) Every 2 min start round with DL and HSPU
15 DL 225 (scaled from 21)
9 SHSPU
3 RNDs
10 PC 135
10 SDLHP 135
50 W. DU
@crossfitwod @crossfit @crossfitgames @crossfittraining #crossfit #crossfitter #crossfitfif

A fun partner wod @crossfitfif with this young stud'et @emma.lile. Conditioning is coming along nicely!
AMRAPx24 2+16 DB SN
100 DB SN 50/35
400m Team Run
100 DB Goblet Squat
400m Team Run
#crossfit #crossfitfif #crossfitter #crossfitgames #squats #squat #weightlifter #weightlifting #wod #rx #fitness #fitnessisntfree #fitnessmotivation #kcmo #kcfit #kansascity #usarmy #functionaltraining #veteran #partner #workout #bodybuilding #motivation

Turned out to be a solid training day. Really listening to my body and what it wants.
Session 1:
1) 3x6 Back Rack Rear Lunge 185
2) 5RFT (9:38)
200m Run
15 T2B (scaled to knee raises)
10 lunges each leg
Session 2:
1) 7x5 Back Squat 270
Super Set with modified 20 T2B
2) EMOMx10
E: 15 Cal Row
O: 15 Wallballs 20/14
3) Build to Heavy C&J and Clean 270, 285
4) For Time (3:46)
5-4-3-2-1
Deadlift 365
20-20-20-20-20
Air Squat
@crossfitfif #crossfit #crossfitter #crossfitfif #crossfitgames #kcmo #kcfit #kansascity #olympiclifting #weightlifter #weightlifting #rx #wod #workout #fitness #fitnessisntfree #fitnessmotivation #powerlifter #bodybuilding #deadlift

#Repost @iamadaptive with @instatoolsapp ・・・
A COACH'S EYE!!
.
.
Nothing like having the right Coach in your corner!! Awesome work between Chase @chase.r.knight and his Adaptive Athlete Brooke who is Visually Impaired!! We can see here their amazing work and translation of coaching. What beautiful moments that are incredibly rewarding for both athlete and coach!! Taking the time to work with Adaptive Athletes and their unique abilities is an amazing experience that we promote and encourage from all trainers!! We need more Coaches and Leaders like this in the world! Awesome job Chase and Brooke!! Never stop!! 😎❀️#iamadaptive
#Repost @chase.r.knight
・・・
Skill work on Strict Press and Push Press with Brooke (my visually impaired athlete). I cannot stress how valuable the work we did with DB presses has translated to her body awareness with the barbell. Her ability to be taught the information, absorb and interpret it, and produce the results is such a blessing to see. She did such a wonderful job today! @crossfit @crossfitfif @builtbybergeron @crossfittraining @liftheavyoftenasineveryday @funningtv @usafunctionalfitness @hookgripusa #crossfit #crossfitter #crossfitfif #crossfitgames #crossfitgirls #goBrooke #godisgood #godisgreat #iamadaptive #adaptiveathlete #athlete #coach #usarmy #veteran #weightlifter #powerlifter #bodybuilding #functionaltraining #kcmo #kcfit #kansascity #fitness #fitnessisntfree @iamadaptive @adaptivefreedomfoundation

Outstanding.
@chase.r.knight
・・・
Skill work on Strict Press and Push Press with Brooke (my visually impaired athlete). I cannot stress how valuable the work we did with DB presses has translated to her body awareness with the barbell. Her ability to be taught the information, absorb and interpret it, and produce the results is such a blessing to see. She did such a wonderful job today! @crossfit @crossfitfif @builtbybergeron @crossfittraining @liftheavyoftenasineveryday @funningtv @usafunctionalfitness @hookgripusa #crossfit #crossfitter #crossfitfif #crossfitgames #crossfitgirls #goBrooke #godisgood #godisgreat #iamadaptive #adaptiveathlete #athlete #coach #usarmy #veteran #weightlifter #powerlifter #bodybuilding #functionaltraining #kcmo #kcfit #kansascity #fitness #fitnessisntfree @iamadaptive @adaptivefreedomfoundation

A COACH'S EYE!!
.
.
Nothing like having the right Coach in your corner!! Awesome work between Chase @chase.r.knight and his Adaptive Athlete Brooke who is Visually Impaired!! We can see here their amazing work and translation of coaching. What beautiful moments that are incredibly rewarding for both athlete and coach!! Taking the time to work with Adaptive Athletes and their unique abilities is an amazing experience that we promote and encourage from all trainers!! We need more Coaches and Leaders like this in the world! Awesome job Chase and Brooke!! Never stop!! 😎❀️#iamadaptive
#Repost @chase.r.knight
・・・
Skill work on Strict Press and Push Press with Brooke (my visually impaired athlete). I cannot stress how valuable the work we did with DB presses has translated to her body awareness with the barbell. Her ability to be taught the information, absorb and interpret it, and produce the results is such a blessing to see. She did such a wonderful job today! @crossfit @crossfitfif @builtbybergeron @crossfittraining @liftheavyoftenasineveryday @funningtv @usafunctionalfitness @hookgripusa #crossfit #crossfitter #crossfitfif #crossfitgames #crossfitgirls #goBrooke #godisgood #godisgreat #iamadaptive #adaptiveathlete #athlete #coach #usarmy #veteran #weightlifter #powerlifter #bodybuilding #functionaltraining #kcmo #kcfit #kansascity #fitness #fitnessisntfree @iamadaptive @adaptivefreedomfoundation

13 weeks today Post Op. 1st day trying any kind of Snatch work. Built up slow in Power Snatch and went with how I felt. Weights went: 15, 45, 75, 95, 115, 145, 165, 175, 185, 195, 205, 210. Needless to say I'm not complaining! @crossfitfif #crossfit #crossfitfif #crossfitter #crossfitgames #powersnatch #weightlifter #weightlifting #powerlifter #bodybuilding #usarmy #veteran #usafunctionalfitness @usafunctionalfitness #kcmo #kcfit #kansascity #fitness #fitnessisntfree #fitnessmotivation #motivation

Skill work on Strict Press and Push Press with Brooke (my visually impaired athlete). I cannot stress how valuable the work we did with DB presses has translated to her body awareness with the barbell. Her ability to be taught the information, absorb and interpret it, and produce the results is such a blessing to see. She did such a wonderful job today! @crossfit @crossfitfif @builtbybergeron @crossfittraining @liftheavyoftenasineveryday @funningtv @usafunctionalfitness @hookgripusa #crossfit #crossfitter #crossfitfif #crossfitgames #crossfitgirls #goBrooke #godisgood #godisgreat #iamadaptive #adaptiveathlete #athlete #coach #usarmy #veteran #weightlifter #powerlifter #bodybuilding #functionaltraining #kcmo #kcfit #kansascity #fitness #fitnessisntfree @iamadaptive @adaptivefreedomfoundation

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