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[kingtigermartialarts]

When you have to do a double take … 10 rounds ??? 😱😱😱 #warmup 2 rounds #row 1min In / Out hip openers Butt kicks 10 #goodmorning banded 10 Kb swing #metcon 10rounds 1min row 20cal 1min #run 100m + 3 sandbag over shoulder 1min rest T2 15cal + 100# sandbag #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CqadLWdOgTE/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

Finally !!! A #teamworkout !!! But dang, I had to #scale … smh 🤦🏽 Ignacio !!! Way to ROCK IT !!! #warmup 3 rounds of: 25ft #SpidermanCrawl :45 #JumpRope Singles 10 #HollowRocks 7 #KipSwings #metcon 18min #AMRAP 15 shoulder to overhead 135 30 #pullup 60 #doubleunders 7 scaled 115/120 singles Broke up #pushpress 8/8 pull-up 5/5/5/5/5/5 Singles 60/60 #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CqYCIP1Orxj/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

#sweatangels are back !! After my sleep pattern was interrupted over the weekend, I woke up on time !! You KNOW you’re getting better when your friends want to scale and you want to #RX - 😂 #warmup 3 rounds 30 pulls #row 30 jump #lunges 15 #kb #gobletsquats 15 banded pull aparts #strength #frontsquat 5-5-5 135-185-195 #metcon 1000m row 30 #goblet #reverse lunges 30 goblet #squats 8:23 RX 70 / 195 #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CqVU_TvO8h5/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

Constant and Never Ending Improvement … the aggregation of marginal gains. So many times we look at a short timeline to reach our goals. I just want to be better than yesterday. #strength 5 rounds 4-4-4-4-4 #deadlift 225-245-265-285-305 10-12 #dumbbell #benchpress 45 #workout 3 rounds 30 cal #row 200 ft #farmerscarry 72 #KB ea arm 10-12 alt #hammercurl 25 #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CqIazSJOvGl/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

When you think it’s going to be “easy” … 😂 Complete 5 rounds, :40 Work, :20 Rest • Echo #Bike Calories • #Dumbbell Walking #Lunges (Heaviest load possible) • Supine #RingRows (feet elevated) • Weighted #Plank Hold 45/35lbs. 161 RX 50# lunges 45# plate #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CqFwLbauPPX/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

Finally back !!! Stupid colds ... still coughing up crud 🤧 #RX #pushup #situps #medball #overhead #dumbbell carry #strength 3-3-3-3-3 #benchpress #metcon 21-18-15-12-9-6-3 Push-ups Sit ups 75’x2 dumbbell carry 165/11:51 RX #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CpzvUuCO0n2/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

#slowandsteady ... today’s goal was just to stay under 30min ... 29:54 #RX #metcon 10 Rounds 12 cal #row 15 #kbswing 70 100m #run 1min rest #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CpkX4WZuxrm/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

When you want to RX but coach Todd is a stickler for hitting your knees on the elbows every time 😂 #strength 5 rounds 5 strict #ringdips #metcon For Time 30/20/10 #boxjumps over #kneestoelbow #pushup 9:42 T1 / mix K2E / K2C #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/Cph0iuBukd2/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

Doug, thanks for lending me a rope climbing sock. Guess I have to clean my car out now ... 😂 When you start out Tier 1 and realize you have 4 other rounds to finish !! 😱. You WIN ... or you ... LEARN I just have to keep remembering ... continual marginal aggregate gains ... 5 rounds 30 cal #row 30-25-20-15-10 #wallball 3 #ropeclimbs 29:40 started RX ended UGH rows turned to 60 pulls Wall balls were short of the line But ... I did ALL the rope climbs #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CpSYF0IuV4n/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

When you “strategize / game” a workout, you #RX ... and then realize some of the girls went heavier 😱 21 min / 7 Rounds 1st min - 1 #complex #powerclean to #hamgpowerclean to #frontsquat 2nd min - 12 #burpees #boxjumps 3rd min - rest Increase weight each complex 145 RX #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CpQAFLKOdzD/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

“Helen” why dost thou mock me ??? When you can do the #kbswings and #PullUp unbroken, but your #run isn’t there yet 😂 ... #slowandsteady #RX 14:10RX “Helen” Complete 3 rounds for time: 400 Meter Run 21 Kettlebell Swings 53/35lbs. 12 Pull-ups #crossfit #workout #metcon #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CpNNNXxO73v/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

When you’re pumped that it’s a body weight #metcon because you know you’ll #RX - 😂 Yeah, I’ll take my #monday WIN !! #strength #OHS #overheadsquat 3-3-3-3-3-3-3 120 PR #metcon 10min #AMRAP 18cal #rowing 50’ #lunges 15 #VUP 4+18 RX #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CpKuoI6u21P/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

The first day you workout ... you WON’T see a difference ... You may not even see it after a MONTH ... But, if you’re consistent ... you’ll eventually see the results ... Short Term PAIN for Long Term GAIN ... Keep Training, Keep Moving, Keep Inching FORWARD ... When you think you’re good at pull ups and realize you haven’t done them in quite a while - lol 😂 And I thought 30 wasn’t going to be a big deal 😳 10 ... then had to break them up to 5 ... And then ... after the front squats, I couldn’t move the bike 😱 18:00 #AMRAP of: 30/20 Calorie Echo #Bike 30 Strict #PullUp 30 #FrontSquat 155/105lbs. 1+45 RX numbers with 115 #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/Co9-646ubGI/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

Happy Monday!! Shoulder is FINALLY getting stronger! No pain !! But today was the last day for the open ... and I already worked out - 😱 #WarmUp 2min #bike 2 rounds 10 banded press up 10 #kbswing 30sec #deadbug #strength #PushPress 2-2-2-2-2 *Rest 3:00 between sets. 135 PR #metcon / #workout Complete for time 10-9-8-7-6-5-4-3-2-1 of: Push Press 95/65lbs. #RingDips Scaled 75/ring dip assist Tier 1 - 135PR / 75 scaled ring dip #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/Co4lDusOLU3/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

When the box is 1/2 your height 😱 (30” vs 64” - ok almost - lol) RX !! only 4+36 (bottom of the list .. but still RX) Sometimes you just have to do it to see if you still can ... even though it might seem a little out of reach. Just try to keep getting better. But to do that you have to keep showing up ... and keep pushing. The trick is small gains and DON’T get hurt. 15:00 Ascending Ladder of: 5 #BoxJumps 30/24” 5 #PlateThrusters 45/35lbs. 10 #ABmatSitups 10 #Wallball Shots 20/14lbs. To 10/9ft. *Box Jumps & Thrusters increase by 1 each round. Sit-ups & Wallball Shots increase by 2. #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CopK9loOUfQ/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

“Do not pray for an easy life. Pray for the strength to endure a difficult one.” Bruce Lee So many people are looking for the easy way. In life you must explore ALL ways to the most effective and efficient way. Become the strongest person you can be to endure the tough times and enjoy the peaceful ones. This morning I was putting on the workout weight for deadlifts and noticed that the RX weight was 275 😳. So I I scaled that to 225 and still ended up dead last 😂 #warmup #deadlift #deadbug #pikepushups #pushup #metcon / #workout #goblet #lunge 42/30/18 #handstand push-up 21/15/9 #deadlift 225 12/9/6 13:51 T1 #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CompSubuvKB/?igshid=NGJjMDIxMWI=

[kingtigermartialarts]

Incremental gains is what you’re looking for ... yes, tiny insignificant gains. This is what James Clear calls “aggregate marginal gains” in his book Atomic Habits. All these small gains over time will yield you the results (goals) you want (37% in 1 YEAR!). As long as you are building the habits of that identity (athlete, student, business owner, parent, etc.) Last 6mo 3RM for my front squat was at 185 and today’s 4RM was at 195 with some room to spare. So yes, anyone can keep getting stronger (better, faster, more flexible, etc.). #warmup 2 rounds :45 echo bike Light weight #dumbbell 7 front #squat 7 #pushpress Part A #strength #FrontSquat 4-4-4-4 *Rest 3:00 between sets. Part B #metcon Complete 3 rounds each for time: 15/10 Calorie Echo #Bike 12 Single Arm Dumbbell #Thrusters (RT) 50/35lb. 12 Single Arm Dumbbell Thrusters (LFT) *Rest 2:00 between rounds. 195 / 10:30 scaled ... I obviously didn’t read the directions - lol 😂 Want to learn more about self development and fit for life? Come join me with my #leadership teams at KingTigerMartialArts.com Want to try out CrossFit or workout with me? Come check out takeoverathletics.com #crossfit #workout #takeoverathletics #olympiclifting #bodyweight #exercise #foreverathlete #beyourownhero (at Takeover Athletics) https://www.instagram.com/p/CoZ9NRgurTy/?igshid=NGJjMDIxMWI=