Heavy weights make you manly?🤔
NAHHHH. They just make you able to bring in your grocery bags like its NBD.👌🏾❤️😆
Don't worry- big muscles don't happen by accident!!! 😩😉You have to dedicate yourself to SERIOUS training and some specific nutritional idears if you're a laydayyy!! 💃🏽 Think about mamas that tote around 30 lb babies👶🏻 around constantly! (Goooo hard working mamas!!🙌🏾) They're not necessarily Hulks, RIII?! 💚We just don't produce testosterone like the gentleman do!💙 So don't be scurred of heavy weight!! You'll just get AWESOME.🔥😆💪🏽
WERKIN' on my awesome rep by rep!!😊
Hope your Tuesday has been a wonderful one!!🌟💞🌟
After a week of traveling, it feels sooooo good to be back! Absolutely 🔥 of a workout today. Chest day felt better than ever and I’m definitely getting closer to hitting 225 again. Goal is to hit 225 for reps by the summer while working on the shred. What goals are you setting for this spring/summer?
Well Instagram wasn’t a fan of the song I used, so they took my first attempt down 🙄🙄so, take two...
BICEPS BICEPS BICEPS!!
We focused on tons of reps with perfect form today in class. And then I couldn’t lift my arms. I love a good biceps pump!! Shoot for 3-5 rounds of 15 reps each exercise. 💪🏻 biceps curl- focus on stopping at the bottom and NOT swinging your arms
💪🏻hammer curl- palms face each other, again NO SWINGING. Go sllloooowwww to get those biceps pumping
💪🏻 wrist rotation- hold elbows 90 degrees and rotate palms up and down. Double whammy on the biceps and forearms. 💪🏻 drag curl (single arm)- huge forward and as you curl up, your elbow comes back. The weight will come into the armpit area. Check video for proper form
💪🏻 isolated curl (single arm)-hinge forward again but elbow doesn’t move. Curl weight from knee to shoulder. 💪🏻 finish with pushups!! Mind muscle connection here is huge. Think about the muscle you want to work (biceps) to maximize the work they do and minimize the chest.
Remember, slow down and make sure your form is perfect. And, you too, won’t be able to raise your arms 😘🔥💪🏻 #fitwithlix#lixasbodyshop#bicep#biceps#bicepworkout#bicepsworkout#gymworkout#dumbbellworkout#dumbbell#perfectform#noswinging#bicepcurl#bicepscurl#bicepsday#vasafitness#vasaaurora
Happy #trainertiptuesday Fam! Today we’re getting it down with some Turkish Get-Ups! The Turkish Get-up is a total body expertise that increases torso stability and overall strength. It is a complex movement that requires upper body strength to maintain a weight overhead, shoulder stability, hip and glute strength to raise the your body off the floor, as well as a lot of core strength! With all this it a very functional movement loaded with a lot of basic human movement patterns. With all this be sure to scale the movement to your best ability!
1. Lie back flat with a DB/KB in one hand with your arm extended above your chest. Bend the knee of the same-side to 90deg!
2. Keeping your arm locked out, crunch onto your opposite elbow and raise your hips into the air.
3 Sweep the straight leg underneath the body, stepping back and settling onto your knee!
4. Shift the weight off your hand and onto your knee and front foot. Get into a standing position, keeping the DB/KB locked out overhead the whole time! Repeat the steps in reverse order to get back to the ground!
Try this out and be sure to let us know how it went! If you have any questions or want to chat with coach of your choice don’t be afraid to stop by the office and schedule an appointment “Anytime”!!!!
How’s this for a transformation Tuesday? Two years and 20lbs of difference.💪🏼
So much has happened in the last two years. From ending a toxic relationship, to finding myself with someone I’d do anything for. From being miserable on a career path that wasn’t for me, to feeling like I’ve finally found what I’m meant to do. The gym has been what has kept me sane through all of this, and so much more. This isn’t just a lifestyle; it’s therapy.🙋🏼♂️
People often find taking action to be the hardest part of getting in shape, and I totally agree with this. The learning curve is so steep, and there is such a dichotomy between the information that is being published by major players in the industry and what is actually scientifically sound.🤕
With that being said, it doesn’t matter how you start. Just start. Set very simple goals that you know you can achieve merely through consistency, because sometimes all you need is a series of small victories to cultivate discipline.🙏🏼
💪🏻 I’m not at all one for the Barbell vs. Dumbbell debate; I think they both clearly have their purposes and best practices. But I must admit, I love using dumbbells regularly for in-season training (besides normal accessory). They’re a bit more mobile and versatile than bars, and I love unilateral loading. .
❓Do you prescribe #dumbbell work outside of accessory and the biweekly curl sesh??
Isometric week! 100's(heaviest pair we currently have) for 3. Last week did 6-count eccentrics for 3 reps for my main lifts, and this week is the same amount of reps, but emphasizing the isometric contraction instead of the eccentric for a 6 count. No matter what weight you're pressing dumbbell wise, you should always be able to get the first rep up without assistance. Especially when I was in college, I was asked quite frequently to help spot someone just for their "first rep" to help get the weight up, and that's all I needed to do for them. You need to posses the strength at your weakest position to get the weight up- if you don't- quite frankly the weight is too heavy for you. How do you get stronger in that weak position? Hang out there and around that position. Do isometrics like the ones you see me doing here; You'll increase your strength even a little above that joint angle too. rybostrength.com
Another one bites the dust 🎤 | #18point3
My goal was to get to the bar muscle ups, and I did just that!
As a kid you grow up skipping for fun, now they’re in workouts - 400 double unders, just for fun. Thanks @ndoswell for keeping count 🤹🏻♀️ Each year I come out of the @crossfitgames Opens having new things I want to improve on - last year it was to link bar muscle ups, but now that I have those, it’s to link ring muscle ups.
| 18.2 Redo |
This was my first time redoing an opens workout, and I’m glad I did. I shaved 32 seconds off 18.2, and I lifted a cheeky 1kg more in 18.2a 🐒
That’s a new Power Clean PR @86kg 🙊
90kg ✖️ Needed to do it, for me, and I’m feeling satisfied and accomplished.
Thanks for judging me on this fine Monday morning @jennyk2306 🌻
@crossfitgames Open | 18.1 ✔️ As many reps as possible in 20 minutes:
10 dumb bell hang clean & jerks @ 15kg (5 each arm)
12 calorie row • Thanks for judging me @aatroyer 👮♂️ • @jennyk2306 love the 👏 at the end of my toes-to-bar 🌻