11 weeks 🚧 Shoulders
Here’s what went down: -Seated DB Presses 4 x 8-12reps
-Single arm Lateral raises 4 x 12 reps
-Wide grip Upright rows 4 x 8 reps
-Standing Presses behind the neck 4 x 20reps
-Lateral Raise 4 x 30reps
-Rope Face Pulls 4 x 8-12 reps
-Reverse Pec Deck 3 x 30 reps
6 Mayıs'ta isteyen herkesi bekliyoruz 😊
Balade à cassis 👌
Well, the scores will probably change before midnight but for a brief while I hit my years goal of being inside Europe Centrals top 10 % of athletes 🤙🏼♠️🏋🏻♂️! *
Unfortunately my first @crossfitgames open has come to an end due to an operation to sort my nose out 😂👍🏻. Will have to hit 18.5 another time!! For now it’s a script of a couple weeks recovery to get over myself and get into the @battleformiddleground qualifiers!!
I've come to truly understand the greatest enemy... the biggest demon you will face is the one inside of you. Never lose sight of the greatness ahead of you, because once you do, that battle is lost.
I am trap dominant, so isolating both my shoulders and my lats tends to be VERY difficult for me. My focus lately has been slowing down the movements, lowering the weights, and concentrating on the proper muscles.
My single arm dumbbell row used to be pretty impressive. I sent my coach a video of rowing 60s for reps, and he popped me for using leg drive. ➡️ I lowered to 50s with stricter form. Then, when I did back with Mark, he pointed out how much trap I involvement my row had
Fast forward to today, and I’m using 40s with straps, and really FOCUSING on initiating with and sinking into my lats. I feel the movement a hell of a lot more, and will hopefully be able to SEE the difference from using proper form.
This is why even coaches have coaches. It’s beneficial to have a second (or third) set of eyes on you, to call you out on things you may not know you’re doing.
Just a lil update! By far the best cut I’ve had to date 🙃 this is my third actual tracked “cut” I’ve done! 1 as prep for a comp and 2 just for myself, and this one has definitely been the best so far! I still enjoy all the things I love (in moderation)! Down to 136lbs from 139lbs on March 1st! Yay😊 but I must say, I’m soooo much more excited about my shoulder and arm gains!! Hehe 🤪 -
I am still perfecting my back program that I am creating! I just want to be able to answer all questions I’ve received and to make it reasonable and approachable for everyone! So please send me all the questions you have so I can make sure to answer them all at once in the guide! 💓💓
And shoutout to my hubby @brianmarsh609 for bringing my workout top that I forgot!😘