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Took a few days off this #Weekend and hopefully you did too! BUT let's get these #WashboardAbs in today's #QuarantineFit! ___ Going through a series of #Movements and #Holds is going to get you burnin' QUICK! Have fun and stay on it! ___ Like, comment, share, and tag me when you do it! ___ Video explanation and more content up on YouTube! Don’t forget to check out @chocolatecitycrossfitcoach and @gonzaga_strength for more #AtHome #Workouts!

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@comptrain.co session 2.... not sure I like knowing I redline this much during workouts... 🤦‍♂️ #comptrain #builtbybergeron #garagegym

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Puttin in work in this super cute @rokfit tank 😍 from my @thefitboxx . Did @comptrain.co “Woodworker” in 23:13 (scaled to an 18” box cause that’s all I had 🤷🏼‍♀️). What was your workout today?!? . . #accountability #motivation #fitboxx #rokfit #comptrain #builtbybergeron #rpstrength #teamrpstrength #quadslikequinn #scienceisstronger #girlswholift #momswholift #crossfitgirls #crossfitmom #fitnessmotivation #fitnessjourney

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| COACHING PERSPECTIVE | .
“When training gets tough, focus on the investment.”
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It’s easy to lose focus when:
- You’re out of breath - distraction
- Your muscles are sore - distraction
- The weight feels heavier than it is - distraction
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Instead, shift your focus on:
- Why you showed up.
- Where this hard work is taking you.
- How you’ll feel once you’ve accomplished your goal. . Quickly access 350+ educational boards on the WBD Glossary - LINK IN BIO @whiteboard_daily . WBD is proud to be sponsored by @getrxd

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Snatch Technique (A) On the 0:00… On the 2:00 x 5 Sets: (95->135) 3 Muscle Snatches 2 Pausing Overhead Squats 1 Pausing Snatch Balance Snatch Technique (B) On the 10:00… On the 1:30 x 5 Sets: (135->175) 1 Snatch Pull 1 Hang Squat Snatch (just above knee) 1 Hang Squat Snatch (just below knee) #builtbybergeron #comptrain #crossfit #653fitnesscenter

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Head down, eyes forward...ready to take on the new week ahead. 😈🌹💪🏽 Hubby and I got after a great lifting-focused workout this afternoon, but DAMN do I miss my regular barbell and gym. 😪 Doing what I can to stay positive and work on my weaknesses from home though, lots of core/upper body strengthening and continuing to see a light at the end of this tunnel! 🌅 My goals this week include: *staying upbeat and undefeated* *on track w/ food + water intake until Easter* *long walks w/ dogs every morning* *clean, color and keep my mind active* What are your new week goals and aspirations? 🤔Happy, happy Monday fit friends! ✨ •••••••••••••••••••••••••••••••••••••••• #mondaymood #headdowneyesforward #hwpo #focusedaf #bandedworkouts #girlswithtattoos #crossfit #crossfitfromhome #liftheavyshit #grindtime #wegotthis #flatteningthecurve #ponytailpower #personaltrainer #coachlife #comptrain #builtbybergeron #earned #homegym #dumbbellworkout #strongissexy #sweatymess #girlsgotgoals #workharder #bebetter #smallimprovements #covid19 #socialdistancing #staythefuckhome

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| KETTLEBELL/DUMBBELL WORKOUT | . “Dolly” - inspired by @sherwood215 . AMRAP 9:00 9 kettlebell/dumbbell swings 5 burpees .⁠
NOTES: I finished with 12+9 using a 24kg kettlebell. Swings are Russian style, handle to eye-level. There’s a whole lot of violent hip extension in this. Have fun! . Garage gym by @getrxd 24kg kettlebell by @getrxd Shirt by @crossfitlocoocho Shorts by @derbycitycf / @sharpentheaxe Shoes from @box_basics . I hope you found this valuable. If so, #repost or tag someone who needs to see it. . Quickly access 350+ educational boards on the WBD Glossary - LINK IN BIO @whiteboard_daily . WBD is proud to be sponsored by @getrxd

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| COACHING CUE | . “Falling angle” - picked up from @posemethod . When? Running . What does this mean? “The falling angle is the point where the foot of the swing leg visually passes the knee of the support leg. . When you allow yourself to fall forward you are redirecting the force of gravity by rotating around a fixed point. . This is the classical definition of torque. . Gravity is an external force that interacts with everyone the exact same way. . When you run, you are simply redirecting the downward force of gravity to facilitate your horizontal movement. . Midstance/the running pose is the position where the runner’s general center of mass is directly over their point of support. . This is the only instance in the stride where a runner can begin to use gravity to move forward.” - @posemethod . Quickly access 350+ educational boards on the WBD Glossary - LINK IN BIO @whiteboard_daily . WBD is proud to be sponsored by @getrxd

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#snatch technique ⠀ On the 0:00… Every 2:00 x 5 Sets: 3 Muscle Snatches 2 Pausing Overhead Squats 1 Pausing Snatch Balance ⠀ On the 10:00… Every 1:30 x 5 Sets: 1 Snatch Pull 1 Hang Squat Snatch (just above knee) 1 Hang Squat Snatch (just below knee) ⠀ #리폼드크로스핏 #마곡

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"Monday 1.5m distance day" 3 Rounds of: 10 Sled Horizontal Rows 10 Sled Horizontal Presses 10 Sled Lunge steps 300 Meter run *increase weight eacht set Wod: 11x on the 2:30 100m Sled sprint Used weights: 1: Empty Sled 2: 5kg 3: 10kg 4: 15kg 5: 20kg 6: 25kg 7: 20kg 8: 15kg 9: 10kg 10: 5kg 11: Empty Sled #crossfit #crossfitcoach #crossfitgymnastics #comptrain #fitmom #fitgirl #sweatisfatcrying #bemorehuman #girlswholift #noliftnogift #zonediet #paleo #reebok #bodyweightninja #hardworkpaysoff #hwpo #fitdad #builtbybergeron @comptrain.co

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K E E P C A L M A N D C A R R Y O N . . Loving the @comptrain.co limited equipment WoDs. This was an absolute killer a couple of days ago, but actually quite enjoyed it. Just keep a pace and try and hold on 💥 . . “Kalsnew” For Time: 100 Alternating DB Clean and Jerks *OTM – 5 Burpees over DB . . Time: 9m45s . . #homeworkout #homewod #wodfromhome #homegym #youarenotyourgymmembership #crossfitathlete #crossfitter #crossfitlife #crossfitwod #CrossFitUK #UKcrossfit #outdoors #competition #comptrain #builtbybergeron #chasingexcellence #invictustrained #burpees #dumbbell

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| WORKOUT DEMO | . “Late for Work” . 5 RFT 5 back squats (225 #) 200m heavy object carry .⁠
NOTES: I know this isn’t a bodyweight workout, but I’m just so thankful for the rig that @getrxd has provided that I wanted to get heavier today. I finished in 19:03 using a 125 # @projectkratus strongman sandbag. . Garage gym by @getrxd Strongman sandbag by @projectkratus Shirt by @crossfit_naptown Shoes from @box_basics . I hope you found this valuable. If so, #repost or tag someone who needs to see it. . Quickly access 350+ educational boards on the WBD Glossary - LINK IN BIO @whiteboard_daily . WBD is proud to be sponsored by @getrxd

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| MOVEMENT LIBRARY | . “Ring Dip” and “Kipping Ring Dip” . Points of Performance Set Up: - Rings set approximately shoulder-width apart - Grip thumbs with thumb around . Movement: - Start with arms extended and shoulders pushing down into rings - Chest drops forward as elbows move back - Shoulders descend lower than elbows - Hands and arms stay close to the body - Complete at full arm extension with rings turned out. . Kipping - From lowered position, drive knees up - Carry momentum from knee drive into extending arms to return to support position. - Power comes from hip FLEXION not hip EXTENSION. . I hope you found this valuable. If so, #repost or tag someone who needs to see it. . WBD is proud to be sponsored by @getrxd

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| COACHING PERSPECTIVE | . “SUBSTANCE > FLASH” from Ross Enamait @rosstraining . When? For effective training . What does this mean? “Your gym is likely closed due to COVID-19, but you can still do quite well at home by working hard with a few basic exercises.
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Go find anyone who's consistently (for years) performed pushups, pull-ups, squats, lunges, hill sprints, etc. and you'll find someone who is fitter than most. . It really isn't that complicated. Old school is still a great school.” - Enamait . For ideas on how to train effectively at home, please check out @rosstraining . I hope you found this valuable. If so, #repost or tag someone who needs to see it. . Quickly access 350+ educational boards on the WBD Glossary - LINK IN BIO @whiteboard_daily . WBD is proud to be sponsored by @getrxd

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➡️Saturday Abs⬅️ for you to save, share and enjoy from the comfort of home! 🏠 Let me know if you give it a go. 😋 Sending you allllll da positive weekend vibes and a push to continue the effort of #socialdistancing! ❤️ ••••••••••••••••••••••••••••••••• #athomeworkouts #abcircuit #coreworkout #accessory #personaltrainer #saveforlater #freeworkout #coachlife #ilovemyjob #crossfit #fitnessathome #stayingpositive #crossfitcommunity #focusedaf #saturyay #weekendvibes #sweatitout #wod #strongissexy #flatteningthecurve #staythefuckhome #covid19 #wegotthis #powerthrough #stupidblessed #thankful #comptrain #builtbybergeron #earned

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| COACHING CUE | . “Silverback Stance” - picked up from @pheasyque and @phase6fitness . When? Setting up for a kettlebell swing . What does this mean? “Keep your chest up and your posterior chain muscles engaged, as you pull your hips back, ready to pull the KB up to start the swing.⁣ ⁣.⁣ The set up is called "Silverback stance" because it literally reminds you of a gorilla stance. .⁣ Dropping the hips back, keeping a "proud chest" and engaging your posterior chain muscles through hip hinge, can easily be cued as "Get into gorilla silverback stance!" - @pheasyque and @phase6fitness . I hope you found this valuable. If so, #repost or tag someone who needs to see it. . Quickly access 350+ educational boards on the WBD Glossary - LINK IN BIO @whiteboard_daily . WBD is proud to be sponsored by @getrxd

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@stesb @ste_stebauer io ho finito il fiato già da due settimane 😂 #crossfitmasters #comptrain #comptrainmasters #builtbybergeron #milano Italy

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Here’s a fun one for you all // 100 Burpees for time - EMOM Including 0:00 10 Sit-Ups // simple yet very effective and those Sit-Ups hurt more then you expect 🤩🤙🏼 #wdq #hstlmade #hwpo #paytheman #wedontquit #teamtrainingprogramming #crossfit #comptrain #functionaltraining #fitspo #movefitusa #evertrain #builtbybergeron

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#saturdaywod #homewod this one made me question everything! But we didn’t quit though. . . 5RDS 500m Row 20db snatches (60lbs) 20 dB OHS (60lbs) . . #crossfit #comptrain #crossfitjagun #builtbybergeron

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Good old fashioned super Saturday, just no crew ... isolation Super Saturday.. #comptrain.. ... Power Clean Technique On the 2:00 x 5 Sets: 1 Clean Pull 1 Clean High Pull 2 Power Cleans Set #1 - 50% of 1RM Clean Set #2 - 55% Sets #3+4+5 - 60-65% 55,65,70,75,80😀🙃... ... Hurricane" 3 Rounds: 800m Run 21 Power Cleans (155) KILOS 70 = 17:44⭐️😌 ... Body armour 4 rounds, rest 3 min between efforts, 17.5kg DBs 9 DB bench press 15 DB bent over rows 21 DB floor press 27 low band rows 10 reverse flys 10 Standing flys 10 push ups... ... Midline 10 rounds, not for time, but continues 10 Cal echo bike 13 GHD sit-ups 13 Abmat sit-ups... .. ... #builtbybergeron #comptrainmasters #comptrainpro #iamnobull #nobull #chasingexcellence #comptrain #nobullproject #canberrafitness #crossfitcommunity #romwod #whoop #gymmealsdirect #fuel #dailystoic #community #culture #tribe #crossfitcanberra #move #thenavydiver #movementismedicine #fitness #thenavydiver #canberrafitness #strength #conditioning #gymnastics #sugarwod

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Good old fashioned super Saturday, just no crew ... isolation Super Saturday.. #comptrain.. ... Power Clean Technique On the 2:00 x 5 Sets: 1 Clean Pull 1 Clean High Pull 2 Power Cleans Set #1 - 50% of 1RM Clean Set #2 - 55% Sets #3+4+5 - 60-65% 55,65,70,75,80😀🙃... ... Hurricane" 3 Rounds: 800m Run 21 Power Cleans (155) KILOS 70 = 17:44⭐️😌 ... Body armour 4 rounds, rest 3 min between efforts, 17.5kg DBs 9 DB bench press 15 DB bent over rows 21 DB floor press 27 low band rows 10 reverse flys 10 Standing flys 10 push ups... ... Midline 10 rounds, not for time, but continues 10 Cal echo bike 13 GHD sit-ups 13 Abmat sit-ups... .. ... #builtbybergeron #comptrainmasters #comptrainpro #iamnobull #nobull #chasingexcellence #comptrain #nobullproject #canberrafitness #crossfitcommunity #romwod #whoop #gymmealsdirect #fuel #dailystoic #community #culture #tribe #crossfitcanberra #move #thenavydiver #movementismedicine #fitness #thenavydiver #canberrafitness #strength #conditioning #gymnastics #sugarwod

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Just need that new @sharpentheaxe Crew Sweatshirt that drops tonight, then I’ll be #sponsormesta fo sho 😎😎😎 A nice @buffbaby81 birthday workout by @rhansen_22 to break a sweat for fitnessing today!! #8035built #builtbybergeron #builtbycomptrain #CrossFit #functionalfitness #usaw #snatch #Olympicweightlifting #comptrain #crosstraining #functionaltraining #fitness #earnit #SponsorMeSTA

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After watching @jheppner66 video about this year’s @crossfitgames cuts I realized a few things ⬇️ •Being strong is important but not even close to the “most” important! •You always have to earn the barbell •Conditioning is 🔑 ⭐️ Ill stop there 🙃 Being well rounded is essential👏🏼 • • @comptrain.co @leavenodoubtcrossfit #crossfitpyramid #wellrounded #itsallimportant #conditioning #strength #gymnastics #nutrition #crossfit #crossfitmom #crossfitgames #oly #olympicweightlifting #strongwomen #weightlifting #lifestyle #covid #quarantine #hwpo #comptrain #builtbybergeron #leavenodoubt #garagegym #athlete #lift

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Let's head into the #Weekend with this #FullBody #Workout in today's #QuarantineFit! ___ You're not going to have much time after doing your #EMOM movements so stay on it! ___ Swipe, save, share, and tag me when you do it! ___ Full video up on the channel. Don't forget to check out @chocolatecitycrossfitcoach @gonzaga_strength for more at home workouts!

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| DUMBBELL WORKOUT | . “Best 3 Rounds of Your Day” - via @besthouroftheirday . Check out the @besthouroftheirday podcast for educational coaching development content! . 3 RFT 50 Sit-ups 40 Air squats 30 Double dumbbell deadlifts 20 Alternating dumbbell hang power snatches 10 Burpees .⁠
NOTES: I finished in 18:52 with the 40 # DBs. Did the entire workout with #mouthwideshut nasal only breathing. My challenge to you is to give it a try for at least one round. Post how you felt in the comments below and tag @_brianmackenzie . Garage gym by @getrxd Shirt by @whiteboard_daily Shoes from @box_basics . I hope you found this valuable. If so, #repost or tag someone who needs to see it. . Quickly access 350+ educational boards on the WBD Glossary - LINK IN BIO @whiteboard_daily . WBD is proud to be sponsored by @getrxd

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One of the goals for this year is done! Others are "under construction" 👷‍♂️ #chaseit #chasingexcellence #bookstagram #book #crossfit #benbergeron #builtbybergeron #comptrain #crossfit #mindset #goals #movingforward

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COACHING EDUCATION | . Tag a good coach 👇 . What makes a good Coach? - Educate - Inspire - Entertain . “Do you care, truly care about improving the health, fitness and lives of your athletes? . Do you have the requisite knowledge and a commitment to continued education to accomplish your athletes' goals? . Do you promote a fun environment for your athletes so they keep coming back? . This is the simple foundation of what can be a rigorous, lifelong endeavor to create the best possible experience and outcome for every individual in your community.” - From @crossfittraining . I hope you found this useful. If so, please #repost or tag someone who needs to see this. . Quickly access 350+ educational boards on the WBD Glossary - LINK IN BIO @whiteboard_daily . WBD is proud to be sponsored by @getrxd

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Gymnastics Practice . 10:00 of Handstand Walk Practice . STIMULUS . 10:00 dedicated to practice on our hands Challenge ourselves respective to our own level Suggested options for today's practice (progessing towards most challenging): Wall supported handstand hold Wall Walks Handstand weight shifting Handstand shoulder taps Distance handstand walking Directional changes / obstacles . . . . @Comptrain.co @Comptrainmasters @Xfit.Beards @Thegranitegames @Dakota.games #Crossfit #Gatorzlifestyle #Gatorzandbeards #Beard #Beard #Beardgang #Beardstyle #Crossfitter #lifting #BeStronger #Master40-44 #Weightlifting #Motivation #Reebok #Health #Gymnastics #XfitBeards #Masters #Athlete #GGathlete #BuiltbyBergeron

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Leg's grow some #TreeTrunk and some #Washboard #Abs in today's #QuarantineFit! ___ The faster you go, the more rest you're going to get so hit it hard every time! ___ Save, share, and tag me when you do it! ___ Full explanation video and more content on the #YouTube channel. Don't forget to check out @chocolatecitycrossfitcoach and @gonzaga_strength for more #HomeWorkouts!

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| MOVEMENT LIBRARY | . “The Dumbbell Overhead Squat” . Points of Performance - Shoulder-width stance - Grip center of dumbbell - Shoulder and arm push up into dumbbell - Armpit faces forward . Movement: - Lumbar curve maintained - Hips descend back and down - Hips descend lower than knees - Heels down - Knees in line with toes - Dumbbell stays over middle of the foot - Complete at full hip, knee, and arm extension . I hope you found this valuable. If so, #repost or tag someone who needs to see it. . Quickly access 350+ educational boards on the WBD Glossary - LINK IN BIO @whiteboard_daily . WBD is proud to be sponsored by @getrxd

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So much Dumbell work the last few weeks 😒 today’s Workout // Ascending ladder 10-20-30-40-50 Alt DB snatches - 10 Burpee Over Dumbell after each // get after it today !! #wdq #hwpo #paytheman #whatsrichdoing #crossfit #builtbybergeron #comptrain #evertrain #nocco

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New dungeon...it ain’t much but it’ll get it done during these wild times! Rower, airdyne and squat rack are on the way! #homegym #getitin #crossfitcoaches #rehband #builtbybergeron #comptrain #rogue #roguefitness #metcon4 #nikemetcon #nike #getitdone #airforce #crossfit #militaryathlete #nike #herniawods #boxer #boxing

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| BODYWEIGHT WORKOUT | . “Orange Door Hinge” - via @spealprogramming . AMRAP 12:00 12 Burpees 9 Jump squats 6 V-ups .⁠
NOTES: I finished with 6+12. Set small goals for yourself to get through sets unbroken. Don’t stop moving’! . Post your score below 👊 . Garage gym by @getrxd Shirt by @crossfit_mana Shoes from @box_basics . I hope you found this valuable. If so, #repost or tag someone who needs to see it. . Quickly access 350+ educational boards on the WBD Glossary - LINK IN BIO @whiteboard_daily . WBD is proud to be sponsored by @getrxd

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Head down, plankin’ it out... sweat happens 🤷🏽‍♀️💧 So thankful for a pretty well-supplied “home” gym and for the ability to move my body everyday. 🙏🏻 Happy midweek! 😌 ••••••••••••••••••••••••••••••••••••••• #homegym #athomeworkout #plankholds #messybunfun #sweatymess #girlswithtattoos #girlswithmuscles #bodyweightworkouts #flatteningthecurve #covid19 #staythefuckhome #motivatedaf #stayfocused #workhard #headdowneyesforward #mentalgame #thankful #stupidblessed #comptrain #builtbybergeron #hwpo #justmove #grindtime #midweekmood #humpday #crossfit #coachlife #personaltrainer #wod

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The final movement video!⁣ ⁣ Handstand push-ups⁣ This is another pretty technical movement. Don’t worry if you don’t have this movement down, we’ll look at modification options!⁣ ⁣ Variations:⁣ 💎 Handstand push-up, as prescribed⁣ 💎 Hand-stand push-up from box/bench/chair⁣ 💎 DB push-press⁣ 💎 DB strict press⁣ 💎 Pike push-up⁣ ⁣ Points of performance for the hand-stand push-up and pike push-up:⁣ 🌻 Start with your arms locked out at full extension⁣ 🌻 Lower your head all the way down until it touches the floor⁣ 🌻 Kip up using the legs, or push-up using the arms until your elbows are fully locked out once again at the top⁣ ⁣ Points of performance for the DB push press or strict press (if you choose this variation):⁣ 🌻 Start with the DBs at your shoulders⁣ 🌻 Tighten your core⁣ 🌻 For the push press: Dip your knees down and, using the power from your hips, drive the DBs overhead until the arms are fully locked out at the top, making sure to keep the core braced the whole time⁣ 🌻 For the strict press: Begin the movement the same as the push press, but instead of dipping down and driving up with your hips, you will drive up solely with your arms and shoulders, finishing the rep when your arms are fully extended overhead (you will likely need a lighter set of DBs if you’re choosing the strict press). ⁣ ⁣ *Ideally you would use the same DB weight for the bench press (if you’re using DBs) and the handstand push-up variation (if you’re using DBs), which would likely mean you would be choosing push press rather than strict press*⁣ ⁣ I know this one was confusing, so comment below with any questions you have! ❤️⁣ ⁣ Xo, Coach Charity

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Garage gym baby.. I’m very blessed to have equipment at my house to be able to workout and relieve stress throughout this pandemic but even more blessed to have the best workout partner while doing it! #girldad #babygirl #agwcountdown #garagegym #crossfit #covid19 #essential #lift #fitness #weightlifting #comptrain #builtbybergeron #sugarwod #ryourogue

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Some of the front squats at 185 for @comptrain.co #fastfive #builtbybergeron missing @crossfitdragoncity also these @feedmefightme shorts are what’s up

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Simple yet effective. Round 1: 52 Round 2: 52 Round 3: 50 Round 4: 54 Round 5: 53 #comptrain #builtbybergeron #crossfit #fitness #fitnessmotivation #getsome #keephammering #hwpo @polarglobal @comptrain.co

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APRIL FOOL’S FLASH SALE! . All posters and digital downloads are an additional 20% OFF TODAY ONLY! . During checkout, enter code: APRILFOOLS . Posters will be shipped out to you, first thing tomorrow morning. . Check the WBD POSTERS link in bio: @whiteboard_daily . THANK YOU ALL FOR YOUR SUPPORT! 🙌

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At home workout today courtesy of @kettlebells4kids if you don’t have a kettlebell use a backpack with a or can wrapped in a towel. #Repost @kettlebells4kids with @get_repost ・・・ Just. Keep. Moving. Now more than ever kids throughout our country need positive role models to inspire healthy habits every day! As we kick off our 2020 Campaign for homeless kids this month, we hope you join us in doing our annual AMRAP9 🇺🇸💪 #amrap9 #kettlebells4kids #athlete4homelesskids #forwardtogether #shelterinplace #wodinplace #unitedwestand #americanmade #americastrong #bearolemodel #kettlebells #crossfit #crossfitkids #crossfitaffiliate #builtbybergeron

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| COACHING CUE | . “Lift with your back” - Coach Frank Reynolds . When? Squats . What does this mean? “Just position yourself under the bar and listen to me. . You're gonna take all the weight on your neck. . Then, you're gonna jam your legs down and hyperextend your ankles and then shoot back up and lock your knees in place.” Coach Frank Reynolds in “Hundred Dollar Baby” S2 E5 - “It’s Always Sunny in Philadelphia” . I hope you found this funny. If so, #repost or tag someone who needs to see it. #aprilfools . Quickly access 350+ educational boards on the WBD Glossary - LINK IN BIO @whiteboard_daily . WBD is proud to be sponsored by @getrxd

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Just. Keep. Moving. Now more than ever kids throughout our country need positive role models to inspire healthy habits every day! As we kick off our 2020 Campaign for homeless kids this month, we hope you join us in doing our annual AMRAP9 🇺🇸💪 #amrap9 #kettlebells4kids #athlete4homelesskids #forwardtogether #shelterinplace #wodinplace #unitedwestand #americanmade #americastrong #bearolemodel #kettlebells #crossfit #crossfitkids #crossfitaffiliate #builtbybergeron

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💥2k Row PR💥 Time: 6:50.2 . . At this very moment I was suppose to be on a flight to Canada for vacation but since the virus put a stop to that I figured I would do the next best thing and PR my 2k. 😃 . Concept2 rowing shorts kept my legs nice and cozy for the ride.👌 . . #rowinglife #rowingrelated #2krow #soberlife #ohcanada #concept2rower #enginebycarson #worldrowing #personalbest #concept2 #comptrain #aerobiccapacity #builtbybergeron #rowing #nextbestthing #vacationmode #2000m #crossfitrowing #recoverywin @concept2inc

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30 Ring Muscle ups for time... ⠀ #ringmuscleups

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Movement Number 3:⁣ ⁣ Push-ups! One of my personal favorites for a couple reasons. This is usually a pretty difficult movement for women, so it feels really awesome to be able to nail it, and there was that push-up challenge going around, so I think we’ve all probably realized that push-ups are something we want to make look really good!⁣ ⁣ Movement variations:⁣ 💎 Push-up from your toes⁣ 💎 Push-up from your knees⁣ 💎 Push-up from a box/bench/chair (this is the modification that I recommend if you can’t quite do push-ups from your toes yet)⁣ ⁣ Points of performance:⁣ 🌻 Keep your fingers wide so that you give yourself a solid base.⁣ 🌻 Thumbs can point slightly upward (this makes it easier to keep your elbows in)⁣ 🌻 Keep your elbows in, close to your sides⁣ 🌻 Brace your core. Don’t let your butt sag down, or stick up in the air⁣ 🌻 Start the movement with your arms fully extended at the top⁣ 🌻 At the bottom of the rep, your chest should touch the ground⁣ 🌻 The rep is fully completed once your arms fully lock out at the top⁣ ⁣ When it comes to any of these movements, just remember that proper practice makes perfect. It really doesn’t matter whether or not you can do the movements, as prescribed, what matters is that you put in the work, and that you put in the time and effort to do proper reps, not sloppy ones!⁣ ⁣ Comment below one thing you learned from this tutorial! 👇🏼

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| MINIMAL EQUIPMENT WORKOUT | . “Chad” - inspired by @spealprogramming . For time: 1,000 step-ups (20”) Wear a ruck pack (45 #/35 #) . Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.⠀ . NOTES: I finished in 59:04 wearing a 20 # vest. “Just one step at a time.” I highly suggest alternating each side evenly throughout so you are not overusing one side. . Post your score below 👊 . Garage gym by @getrxd Plyo box by @xebexfitness Vest by @investfitness Shoes from @box_basics . I hope you found this valuable. If so, #repost or tag someone who needs to see it. . Quickly access 350+ educational boards on the WBD Glossary - LINK IN BIO @whiteboard_daily

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The neighbors probably think I’m a crackhead, this barbell is fun-sized, only fits metal plates and I have no clips for it (until Friday), I’m lifting on my 8x6’ patio with plastic blocks and using a dry-erase calendar as my WOD whiteboard...BUT ya girl is still feeling BLESSED 👏🏼 AS 👏🏼 HELL 👏🏼. This was the first bar I’ve moved in almost 2 weeks; it was *absolutely* amazing and totally necessary. 😍😭 Obviously this setup is far from anyone’s ideal, but it’s my lil’ slice of normalcy and I’m blessed to have access to anything gym-related when so many others do not. ❤️ Happy, HAPPY Tuesday fit friends, I hope yours was just as lovely as mine! 🤩 •••••••••••••••••••••••••••••••••••••••• #makedue #athomeworkouts #minibarbell #braidsfordays #hwpo #grinditout #stupidblessed #wod #crossfit #adaptandovercome #girlsgotgoals #focusedaf #flatteningthecurve #builtbybergeron #comptrain #mentaltoughness #justmove #barbellcomplex #cleanandjerks #thankful #homegym #strongissexy #imthatneighbor #covid19 #socialdistancing #wegotthis #dontgiveup #personaltrainer #coachlife

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