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skinourishment - 732 posts

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  • Bar Muscle Ups eluded me for years...I stressed about needing my BMUs to be much better, so I could be a more competitive athlete, as if stressing alone would miraculously improve my BMUs. Stressing doesn’t help as much as it might seem to hold the answers. Stressing, as motivating as it can seem to be, creates tension in mind, body and soul...stress creates tension, when I stress I try too hard, grip too firm, muscle too much, I block the flow, I think more negative thoughts, I force myself to get it. I was a stressed bulldozer trying to doze her way through high skill movements....
This year I have taken my foot off the pedal, I have relaxed, become hyper playful, taken all expectation off the table...as a result I feel amazing and I’m loving movement for the sheer pleasure and exploration of it all. Please note that even as a 3 x CF Games Masters Champion, my BMUs are far from pretty, perfect, virtuous...they are just the best I’ve got , just like everything else...it’s just my best, that day, everyday, just my best...🦄🙏🏻💪
There is no CrossFit Games for me this year, no matter where I finish on the Leaderboard (currently 15th worldwide) I won’t take a spot at the 2019 Games, I want to keep playing with the openhearted wonder and happiness of a child...and experience a year without the pressure of competing.
Today’s WOD:
21-15-9
Deadlift @75kgs
15-12-9
Burpee Over Bar
9-6-3
BMU (all unbroken)
= 6:51
#beepic #play #gymnastics #fitness #barefoot 
#everyonepercent #findaway #timeofmylife #freedomthrudiscipline #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #pruvit #ketones #coachaa #freedomtoroam #intheopen #earnednotgiven #unicornstrong #introvert #introvertadventures #skinourishment
  • Bar Muscle Ups eluded me for years...I stressed about needing my BMUs to be much better, so I could be a more competitive athlete, as if stressing alone would miraculously improve my BMUs. Stressing doesn’t help as much as it might seem to hold the answers. Stressing, as motivating as it can seem to be, creates tension in mind, body and soul...stress creates tension, when I stress I try too hard, grip too firm, muscle too much, I block the flow, I think more negative thoughts, I force myself to get it. I was a stressed bulldozer trying to doze her way through high skill movements....
    This year I have taken my foot off the pedal, I have relaxed, become hyper playful, taken all expectation off the table...as a result I feel amazing and I’m loving movement for the sheer pleasure and exploration of it all. Please note that even as a 3 x CF Games Masters Champion, my BMUs are far from pretty, perfect, virtuous...they are just the best I’ve got , just like everything else...it’s just my best, that day, everyday, just my best...🦄🙏🏻💪
    There is no CrossFit Games for me this year, no matter where I finish on the Leaderboard (currently 15th worldwide) I won’t take a spot at the 2019 Games, I want to keep playing with the openhearted wonder and happiness of a child...and experience a year without the pressure of competing.
    Today’s WOD:
    21-15-9
    Deadlift @75kgs
    15-12-9
    Burpee Over Bar
    9-6-3
    BMU (all unbroken)
    = 6:51
    #beepic #play #gymnastics #fitness #barefoot
    #everyonepercent #findaway #timeofmylife #freedomthrudiscipline #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #pruvit #ketones #coachaa #freedomtoroam #intheopen #earnednotgiven #unicornstrong #introvert #introvertadventures #skinourishment
  • 1,432 44 12 March, 2019
  • GYMNASTICS GYMNASTICS AND MORE GYMNASTICS! 
30 UB Butterfly C2B
20m HS Walk
1 Legless Rope Climb 💥☠️💪🦄
I have never been good at gymnastics, it has not come naturally to me at all! Every single movement here has been preceded by hundreds of hours of practice, failure, repetition, exploration, persistence and courage, most of it done in a dark corner of a grungy CrossFit box somewhere in the world, while no one else is watching...seriously. If you want to learn new things, to truly work toward mastery, you must do the hard yards. There is no other way. Every overnight success is at least 10 years in the making. Do work. Hustle. Play. Persist. That is the secret...there’s no easy street, no fast track. Just repetitious work. Chop wood, carry water. 
But how damn good do my gymnastics skills look now! Makes me so happy to watch this footage and know I earned (with blood, sweat and many tears) every single exquisite fucking rep...💥🦄🤙☠️🙏🏻
#anovernightsuccessistenyearsinthemaking #persist #play #crossfit #crossfitmasters #findaway #earnednotgiven #mastery #hideandseek #nevergiveup #unicornhappyday #unicornstrong #adventurousspirit #warriorspirit #dotouevengymnastics #igotthis #allthefitness #skinourishment
  • GYMNASTICS GYMNASTICS AND MORE GYMNASTICS!
    30 UB Butterfly C2B
    20m HS Walk
    1 Legless Rope Climb 💥☠️💪🦄
    I have never been good at gymnastics, it has not come naturally to me at all! Every single movement here has been preceded by hundreds of hours of practice, failure, repetition, exploration, persistence and courage, most of it done in a dark corner of a grungy CrossFit box somewhere in the world, while no one else is watching...seriously. If you want to learn new things, to truly work toward mastery, you must do the hard yards. There is no other way. Every overnight success is at least 10 years in the making. Do work. Hustle. Play. Persist. That is the secret...there’s no easy street, no fast track. Just repetitious work. Chop wood, carry water.
    But how damn good do my gymnastics skills look now! Makes me so happy to watch this footage and know I earned (with blood, sweat and many tears) every single exquisite fucking rep...💥🦄🤙☠️🙏🏻
    #anovernightsuccessistenyearsinthemaking #persist #play #crossfit #crossfitmasters #findaway #earnednotgiven #mastery #hideandseek #nevergiveup #unicornhappyday #unicornstrong #adventurousspirit #warriorspirit #dotouevengymnastics #igotthis #allthefitness #skinourishment
  • 1,913 35 21 January, 2019
  • Today fear stormed in me. Fear tried to steal the magical moments of my day. Fear moved quietly, with stealth,  it crept up on me while I was distracted, it plotted to overwhelm me and disconnect me from my truth. Fear is a liar. False. Evidence. Appearing. Real. Fear told me I that can’t...I can’t do this, I can’t cope with that, I’m not strong enough...mostly the overwhelming feeling was ‘can’t-ness’...uninvestigated, fear wins when I believe it, when I don’t challenge it, when I just let it storm my internal emotional defences and wreak havoc there. Fear’s modus operandi is to create instability, then it targets the cracks...fear is a sneaky bastard, but fear is actually weaker than it wants you to believe, because as soon as fear is challenged it faulters...it told me I couldn’t row today....stupid as it sounds, I bought it’s bullshit...for a while...then I challenged fear, I said of course I can row, I’ll just row the best I can today. Fear said ‘you can’t!’ I said ‘I’ll try’. So I let my habits help get me onto the rower to warm up, and I let my mind challenge fear’s lies with reason and practical solutions, and I let my discipline and determination take care of the rest. 
As petty as dealing with fear can sound in the scheme of life’s challenges, overcoming my fears today felt like a small and important victory for me. All the moments matter, all the opportunities to grow count, all the tiny victories add up, staring fear down and flipping its lies on their head builds resilience. I’m proud of myself for turning up and getting through my internal battles today...the stuff of life isn’t always easy, but it is always worth it...
#fearisaliar #igotthis #earnednotgiven #unicornstrong #wildwoman #scarsista #scar #tattoo #inkedgirls #onlyfitgirls #crossfit #crossfitgames #crossfitmasters #ithinkican #keepturningup #miracleshapoen #ketoqueen #forceofnature #pruvit #keto #wodhopper #skinourishment
  • Today fear stormed in me. Fear tried to steal the magical moments of my day. Fear moved quietly, with stealth, it crept up on me while I was distracted, it plotted to overwhelm me and disconnect me from my truth. Fear is a liar. False. Evidence. Appearing. Real. Fear told me I that can’t...I can’t do this, I can’t cope with that, I’m not strong enough...mostly the overwhelming feeling was ‘can’t-ness’...uninvestigated, fear wins when I believe it, when I don’t challenge it, when I just let it storm my internal emotional defences and wreak havoc there. Fear’s modus operandi is to create instability, then it targets the cracks...fear is a sneaky bastard, but fear is actually weaker than it wants you to believe, because as soon as fear is challenged it faulters...it told me I couldn’t row today....stupid as it sounds, I bought it’s bullshit...for a while...then I challenged fear, I said of course I can row, I’ll just row the best I can today. Fear said ‘you can’t!’ I said ‘I’ll try’. So I let my habits help get me onto the rower to warm up, and I let my mind challenge fear’s lies with reason and practical solutions, and I let my discipline and determination take care of the rest.
    As petty as dealing with fear can sound in the scheme of life’s challenges, overcoming my fears today felt like a small and important victory for me. All the moments matter, all the opportunities to grow count, all the tiny victories add up, staring fear down and flipping its lies on their head builds resilience. I’m proud of myself for turning up and getting through my internal battles today...the stuff of life isn’t always easy, but it is always worth it...
    #fearisaliar #igotthis #earnednotgiven #unicornstrong #wildwoman #scarsista #scar #tattoo #inkedgirls #onlyfitgirls #crossfit #crossfitgames #crossfitmasters #ithinkican #keepturningup #miracleshapoen #ketoqueen #forceofnature #pruvit #keto #wodhopper #skinourishment
  • 2,700 61 7 June, 2018

Latest Instagram Posts

  • Another day, another privilege. 🙏🏻With my Wolves by my side, 🐺🦄🐺 yesterday I had the opportunity to deliver my Seminar on ‘Training, Nutrition, Resilience and Magic’ to an amazing group of humans @bodyfit2283 in Toronto, NSW. 🙏🏻🦄🐺🐺
Everyone needs regular reminding that despite the fact that life can be overwhelmingly tough, riddled with chaos and suffused with suffering, it doesn’t mean we can’t find exquisite beauty, profound meaning and simple fulfilment and robust health  in each moment of life too. My passion is to spread that message of inspiration and determination, of finding a way inspite of the odds, of committing to personal health because no one else will do it for you, of empowering others through the power of your own example and of remembering to laugh at the whole mad glorious circus of it all...
Life is short. Health is precious. Gratitude abounds in my life today. 
If you want IT, whatever IT is to you, you must earn IT. As the saying goes “an overnight success is 10 years in the making”. I have had to earn my glorious health, emotional stability, happy heart, strong lean body, gold medals, opportunities to share my story and knowledge with my fellow humans on their own journey toward optimal health, strength, fitness, inner peace and gratitude. Work is good. Earning what’s most precious to you is the hero’s journey - not something to be missed by any! #myjobiscool #herosjourney #everyonepercent #findaway #dowhatyoulove #followyourheart #timeofmylife #freedomthrudiscipline #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #pruvit #ketones #coachaa #freedomtoroam #intheopen #earnednotgiven #unicornstrong #introvert #introvertadventures #skinourishment
  • Another day, another privilege. 🙏🏻With my Wolves by my side, 🐺🦄🐺 yesterday I had the opportunity to deliver my Seminar on ‘Training, Nutrition, Resilience and Magic’ to an amazing group of humans @bodyfit2283 in Toronto, NSW. 🙏🏻🦄🐺🐺
    Everyone needs regular reminding that despite the fact that life can be overwhelmingly tough, riddled with chaos and suffused with suffering, it doesn’t mean we can’t find exquisite beauty, profound meaning and simple fulfilment and robust health in each moment of life too. My passion is to spread that message of inspiration and determination, of finding a way inspite of the odds, of committing to personal health because no one else will do it for you, of empowering others through the power of your own example and of remembering to laugh at the whole mad glorious circus of it all...
    Life is short. Health is precious. Gratitude abounds in my life today.
    If you want IT, whatever IT is to you, you must earn IT. As the saying goes “an overnight success is 10 years in the making”. I have had to earn my glorious health, emotional stability, happy heart, strong lean body, gold medals, opportunities to share my story and knowledge with my fellow humans on their own journey toward optimal health, strength, fitness, inner peace and gratitude. Work is good. Earning what’s most precious to you is the hero’s journey - not something to be missed by any! #myjobiscool #herosjourney #everyonepercent #findaway #dowhatyoulove #followyourheart #timeofmylife #freedomthrudiscipline #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #pruvit #ketones #coachaa #freedomtoroam #intheopen #earnednotgiven #unicornstrong #introvert #introvertadventures #skinourishment
  • 913 11 17 March, 2019
  • Bar Muscle Ups eluded me for years...I stressed about needing my BMUs to be much better, so I could be a more competitive athlete, as if stressing alone would miraculously improve my BMUs. Stressing doesn’t help as much as it might seem to hold the answers. Stressing, as motivating as it can seem to be, creates tension in mind, body and soul...stress creates tension, when I stress I try too hard, grip too firm, muscle too much, I block the flow, I think more negative thoughts, I force myself to get it. I was a stressed bulldozer trying to doze her way through high skill movements....
This year I have taken my foot off the pedal, I have relaxed, become hyper playful, taken all expectation off the table...as a result I feel amazing and I’m loving movement for the sheer pleasure and exploration of it all. Please note that even as a 3 x CF Games Masters Champion, my BMUs are far from pretty, perfect, virtuous...they are just the best I’ve got , just like everything else...it’s just my best, that day, everyday, just my best...🦄🙏🏻💪
There is no CrossFit Games for me this year, no matter where I finish on the Leaderboard (currently 15th worldwide) I won’t take a spot at the 2019 Games, I want to keep playing with the openhearted wonder and happiness of a child...and experience a year without the pressure of competing.
Today’s WOD:
21-15-9
Deadlift @75kgs
15-12-9
Burpee Over Bar
9-6-3
BMU (all unbroken)
= 6:51
#beepic #play #gymnastics #fitness #barefoot 
#everyonepercent #findaway #timeofmylife #freedomthrudiscipline #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #pruvit #ketones #coachaa #freedomtoroam #intheopen #earnednotgiven #unicornstrong #introvert #introvertadventures #skinourishment
  • Bar Muscle Ups eluded me for years...I stressed about needing my BMUs to be much better, so I could be a more competitive athlete, as if stressing alone would miraculously improve my BMUs. Stressing doesn’t help as much as it might seem to hold the answers. Stressing, as motivating as it can seem to be, creates tension in mind, body and soul...stress creates tension, when I stress I try too hard, grip too firm, muscle too much, I block the flow, I think more negative thoughts, I force myself to get it. I was a stressed bulldozer trying to doze her way through high skill movements....
    This year I have taken my foot off the pedal, I have relaxed, become hyper playful, taken all expectation off the table...as a result I feel amazing and I’m loving movement for the sheer pleasure and exploration of it all. Please note that even as a 3 x CF Games Masters Champion, my BMUs are far from pretty, perfect, virtuous...they are just the best I’ve got , just like everything else...it’s just my best, that day, everyday, just my best...🦄🙏🏻💪
    There is no CrossFit Games for me this year, no matter where I finish on the Leaderboard (currently 15th worldwide) I won’t take a spot at the 2019 Games, I want to keep playing with the openhearted wonder and happiness of a child...and experience a year without the pressure of competing.
    Today’s WOD:
    21-15-9
    Deadlift @75kgs
    15-12-9
    Burpee Over Bar
    9-6-3
    BMU (all unbroken)
    = 6:51
    #beepic #play #gymnastics #fitness #barefoot
    #everyonepercent #findaway #timeofmylife #freedomthrudiscipline #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #pruvit #ketones #coachaa #freedomtoroam #intheopen #earnednotgiven #unicornstrong #introvert #introvertadventures #skinourishment
  • 1,432 44 12 March, 2019
  • My boy Ishka watching my every move this morning during my 50 min Rowing Interval session...
💜🦄🐶🚣‍♀️ #puppylove #bighead 
During the CrossFit Open I like to hit the workout once, and only once, on a Saturday at 7am. It’s a non-negotiable for me. Anchored by that day and time for the Open wod, I have a system in place for still getting some quality training in, not losing my mind to the circus and having fun during the Open. It’s very easy to get lost and derailed during these hectic 5 weeks.
On Sunday I’ll do a long easy run, 75-90mins and have a swim or surf - like a recovery session from Saturday...Then Monday, Tuesday and Wednesday I train like a beast. Thursday I have an active recovery day - wade in the ocean with the puppies usually. Friday I do Rowing or Assault Bike Intervals. Saturday ready to go again. 💥☠️💪😎
The worst thing about the Open is how easy it is to forget to treat the Open workout like just another workout. Because that’s all it actually is. You don’t repeat workouts! Because, it’s just another workout. I give myself completely to every workout, so to me the Open workouts are no different...turn up, do the wod, give it everything, no regrets, get on with your life! 
Today:
Row Intervals
20 Rounds
1min @ 1:50/500m pace
1min @ 2:30/500m pace
Hard quality, easy to recover, ready for Saturday’s 19.3.
Now to wade in the ocean with the puppies, drink my super smoothie, stay super hydrated with my ketones & vital Greens and have another positive day....
Hope you have a magical day to. It’s all up to you! 🙏🏻💜🦄
#openready #intheopen #everyonepercent #findaway #alchemyofperformance #timeofmylife #freedomthrudiscipline #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #pruvit #ketones #orderedchaos #coachaa #strongisasstrongdoes #freedomtoroam #earnednotgiven #unicornstrong #introvert #introvertadventures #adventurebound #childrenofthetide #skinourishment
  • My boy Ishka watching my every move this morning during my 50 min Rowing Interval session...
    💜🦄🐶🚣‍♀️ #puppylove #bighead
    During the CrossFit Open I like to hit the workout once, and only once, on a Saturday at 7am. It’s a non-negotiable for me. Anchored by that day and time for the Open wod, I have a system in place for still getting some quality training in, not losing my mind to the circus and having fun during the Open. It’s very easy to get lost and derailed during these hectic 5 weeks.
    On Sunday I’ll do a long easy run, 75-90mins and have a swim or surf - like a recovery session from Saturday...Then Monday, Tuesday and Wednesday I train like a beast. Thursday I have an active recovery day - wade in the ocean with the puppies usually. Friday I do Rowing or Assault Bike Intervals. Saturday ready to go again. 💥☠️💪😎
    The worst thing about the Open is how easy it is to forget to treat the Open workout like just another workout. Because that’s all it actually is. You don’t repeat workouts! Because, it’s just another workout. I give myself completely to every workout, so to me the Open workouts are no different...turn up, do the wod, give it everything, no regrets, get on with your life!
    Today:
    Row Intervals
    20 Rounds
    1min @ 1:50/500m pace
    1min @ 2:30/500m pace
    Hard quality, easy to recover, ready for Saturday’s 19.3.
    Now to wade in the ocean with the puppies, drink my super smoothie, stay super hydrated with my ketones & vital Greens and have another positive day....
    Hope you have a magical day to. It’s all up to you! 🙏🏻💜🦄
    #openready #intheopen #everyonepercent #findaway #alchemyofperformance #timeofmylife #freedomthrudiscipline #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #pruvit #ketones #orderedchaos #coachaa #strongisasstrongdoes #freedomtoroam #earnednotgiven #unicornstrong #introvert #introvertadventures #adventurebound #childrenofthetide #skinourishment
  • 1,273 20 7 March, 2019
  • Simple threshold capacity building hell, to the sound of birds chirping! 
3 Rounds (AFAP)
15 Wallballs @ 9kgs to 10’
15 Cal Assault Bike @ 500+Watts 
15 Wallballs @ 9kgs to 10’
Rest 2mins 
I didn’t feel like doing anything this morning. I felt unfounded fear and lack. Inertia had set in my bones, in my blood, creating inertia in my emotional motivation and mental toughness. When I feel weak I don’t feel strong. I know saying this out loud sounds laughable, but when I’m in a state of weakness I don’t make good decisions. Allowed to run rampant weakness feeds on its own energy, it snowballs. When I’m in the grip of weakness, I don’t feel like training, I don’t know how I ever became a 3 x World Champion. But, at these times what I fall back on is my motto “keep turning up”. So that’s what I do. Despite my feelings, despite my negativity and lack of motivation I start at my start time, by 6am, and I do 20 minutes on the AB, doesn’t matter how slow, I just do those 20mins, and that’s just enough to begin firing my engine, to blow the inertia out of my system and to commit me to moving. And once I’m moving, anything becomes possible. As it did this morning. As absolutely awful and brutally uncomfortable and hard my workout was this morning, the pain and discomfort of my workout is a far better feeling than the slow creeping depression of inertia, weakness and lack of motivation. It’s like choosing between two evils, one has a positive outcome and many gifts to give, the other represents only demise and deterioration. So I chose movement over inertia, and that has always made all the difference. Feelings aren’t facts. Thoughts aren’t truth. Action determines your reality. Control your actions and you control the quality and potential in your life. 
Fashion by @fit_hotfitnesswear thanku 🙏🏻🦄💜☠️🤙
#quality #weaknesses #assaultbike #gnarly #takeaction #cantbreath #hell 
#beuncommon #everyonepercent #alchemyofperformance #timeofmylife #freedomthrdiscipline #coachaa #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #strongisasstrongdoes #freedomtoroam #innergangster #unicornstrong #findaway #introvert #adventurebounnd #childrenofthetide #skinourishment
  • Simple threshold capacity building hell, to the sound of birds chirping!
    3 Rounds (AFAP)
    15 Wallballs @ 9kgs to 10’
    15 Cal Assault Bike @ 500+Watts
    15 Wallballs @ 9kgs to 10’
    Rest 2mins
    I didn’t feel like doing anything this morning. I felt unfounded fear and lack. Inertia had set in my bones, in my blood, creating inertia in my emotional motivation and mental toughness. When I feel weak I don’t feel strong. I know saying this out loud sounds laughable, but when I’m in a state of weakness I don’t make good decisions. Allowed to run rampant weakness feeds on its own energy, it snowballs. When I’m in the grip of weakness, I don’t feel like training, I don’t know how I ever became a 3 x World Champion. But, at these times what I fall back on is my motto “keep turning up”. So that’s what I do. Despite my feelings, despite my negativity and lack of motivation I start at my start time, by 6am, and I do 20 minutes on the AB, doesn’t matter how slow, I just do those 20mins, and that’s just enough to begin firing my engine, to blow the inertia out of my system and to commit me to moving. And once I’m moving, anything becomes possible. As it did this morning. As absolutely awful and brutally uncomfortable and hard my workout was this morning, the pain and discomfort of my workout is a far better feeling than the slow creeping depression of inertia, weakness and lack of motivation. It’s like choosing between two evils, one has a positive outcome and many gifts to give, the other represents only demise and deterioration. So I chose movement over inertia, and that has always made all the difference. Feelings aren’t facts. Thoughts aren’t truth. Action determines your reality. Control your actions and you control the quality and potential in your life.
    Fashion by @fit_hotfitnesswear thanku 🙏🏻🦄💜☠️🤙
    #quality #weaknesses #assaultbike #gnarly #takeaction #cantbreath #hell
    #beuncommon #everyonepercent #alchemyofperformance #timeofmylife #freedomthrdiscipline #coachaa #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #strongisasstrongdoes #freedomtoroam #innergangster #unicornstrong #findaway #introvert #adventurebounnd #childrenofthetide #skinourishment
  • 738 12 12 February, 2019
  • I love Strict Handstand Push-Ups. But it is an unrequited love...HSPUs do not love me back. I have never been good at them. I have long limbs, real ‘go-go-gadget-arms’, which are a curse in the high-rep-short-levers-world of CrossFit, so I have ‘managed’ HSPUs by focussing my attention on getting strong, stronger, strongest. I built ‘bulletproof-enough’ shoulder strength to win 3 x @crossfitgames Masters Gold medals and 1 x Masters Bronze medal. 
Gymnastics has not come naturally to me. Hard work, routine, discipline, persistence, creativity, passion and focus on transforming my weaknesses, built my gymnastics strength and skills - these thing built everything I value in my life really. I have spent untold hours quietly alone in a gym, building my weaknesses into strengths, playing hide and seek with my weaknesses. Exploring movement.  What movements do you have a love:hate relationship with? 
As you improve your weaknesses, so too you improve your character, your resilience, your performances. It’s never just about a physical movement, it’s always, first and foremost about developing character, the rest flows from that foundation. 🦄🙏🏻🤙💜☠️🐺🐺
Check out my Bulletproof Shoulders E-Book link in bio https://books.amandacrossfitallen.com/bulletproof-shoulders
#characterfirst #integrity #hspu #weaknesses #beuncommon #everyonepercent #alchemyofperformance #timeofmylife #freedomthrdiscipline #coachaa #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #strongisasstrongdoes #freedomtoroam #innergangster #unicornstrong #findaway #introvert #adventurebounnd #childrenofthetide #skinourishment
  • I love Strict Handstand Push-Ups. But it is an unrequited love...HSPUs do not love me back. I have never been good at them. I have long limbs, real ‘go-go-gadget-arms’, which are a curse in the high-rep-short-levers-world of CrossFit, so I have ‘managed’ HSPUs by focussing my attention on getting strong, stronger, strongest. I built ‘bulletproof-enough’ shoulder strength to win 3 x @crossfitgames Masters Gold medals and 1 x Masters Bronze medal.
    Gymnastics has not come naturally to me. Hard work, routine, discipline, persistence, creativity, passion and focus on transforming my weaknesses, built my gymnastics strength and skills - these thing built everything I value in my life really. I have spent untold hours quietly alone in a gym, building my weaknesses into strengths, playing hide and seek with my weaknesses. Exploring movement. What movements do you have a love:hate relationship with?
    As you improve your weaknesses, so too you improve your character, your resilience, your performances. It’s never just about a physical movement, it’s always, first and foremost about developing character, the rest flows from that foundation. 🦄🙏🏻🤙💜☠️🐺🐺
    Check out my Bulletproof Shoulders E-Book link in bio https://books.amandacrossfitallen.com/bulletproof-shoulders
    #characterfirst #integrity #hspu #weaknesses #beuncommon #everyonepercent #alchemyofperformance #timeofmylife #freedomthrdiscipline #coachaa #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #strongisasstrongdoes #freedomtoroam #innergangster #unicornstrong #findaway #introvert #adventurebounnd #childrenofthetide #skinourishment
  • 750 9 12 February, 2019
  • Best Sunday morning! 🏃‍♀️🏖🦄🤙
Seriously fun. There is only one way for me to start a positive day, and that is moving my body - a lot! Lift, run, jump, swim, swing, pull, push, squat, heavy, fast, long...ideally 2 hours each morning, but 60-90mins will do it. If I want to have a happy, healthy, productive, peaceful day, then I must spend a portion of every morning moving! I move my energy, I move oxygen, blood, stress, muscles, joints, ligaments, depression...where ever there is movement there is life and healing...and conversely where ever there is stagnation there is death and deterioration.
Yesterday we met a 90 year old man walking knee deep in the ocean with his home-made ocean-walking stick. It was like a broom stick and head, he used the head of the broom to stabilise himself in the sand, so he could stay upright as each wave barrelled into shore, sucking and swirling around his old legs. He said he did it everyday, even though his legs didn’t want to, he said he makes his legs do it anyway, otherwise if he stops they will too...so he makes them walk no matter what! What an inspiring man. The other thing he kept repeating is that ‘the only thing that is real is today!’ He’s right. Do not put off your dreams, happiness, goals, fun, love...if you don’t do what makes you happy right now, no other sucker will and there is no other time  to do it. So stop bullshitting yourself, stand up, and go and do that thing...you know what that thing is. Go and do it right now...no excuses, no bargaining, no procrastination... immediate consistent action is one of the most powerful forces available to you...use your power to create your reality. In every moment you have the power to change, the power to thrive, the power to take control of your life...go have the time of your life...right fucking now. 
#sunsurfrunswimplay #dafin #dafinaustralia #nobull #beuncommon #everyonepercent #alchemyofperformance #timeofmylife #freedomthrdiscipline #coachaa #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #strongisasstrongdoes #freedomtoroam #innergangster #unicornstrong #findaway #adventurebounnd #childrenofthetide #skinourishment @dafinhi @dafinaustralia
  • Best Sunday morning! 🏃‍♀️🏖🦄🤙
    Seriously fun. There is only one way for me to start a positive day, and that is moving my body - a lot! Lift, run, jump, swim, swing, pull, push, squat, heavy, fast, long...ideally 2 hours each morning, but 60-90mins will do it. If I want to have a happy, healthy, productive, peaceful day, then I must spend a portion of every morning moving! I move my energy, I move oxygen, blood, stress, muscles, joints, ligaments, depression...where ever there is movement there is life and healing...and conversely where ever there is stagnation there is death and deterioration.
    Yesterday we met a 90 year old man walking knee deep in the ocean with his home-made ocean-walking stick. It was like a broom stick and head, he used the head of the broom to stabilise himself in the sand, so he could stay upright as each wave barrelled into shore, sucking and swirling around his old legs. He said he did it everyday, even though his legs didn’t want to, he said he makes his legs do it anyway, otherwise if he stops they will too...so he makes them walk no matter what! What an inspiring man. The other thing he kept repeating is that ‘the only thing that is real is today!’ He’s right. Do not put off your dreams, happiness, goals, fun, love...if you don’t do what makes you happy right now, no other sucker will and there is no other time to do it. So stop bullshitting yourself, stand up, and go and do that thing...you know what that thing is. Go and do it right now...no excuses, no bargaining, no procrastination... immediate consistent action is one of the most powerful forces available to you...use your power to create your reality. In every moment you have the power to change, the power to thrive, the power to take control of your life...go have the time of your life...right fucking now.
    #sunsurfrunswimplay #dafin #dafinaustralia #nobull #beuncommon #everyonepercent #alchemyofperformance #timeofmylife #freedomthrdiscipline #coachaa #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #strongisasstrongdoes #freedomtoroam #innergangster #unicornstrong #findaway #adventurebounnd #childrenofthetide #skinourishment @dafinhi @dafinaustralia
  • 849 4 10 February, 2019
  • Multi-tasking! 
One hour. 💪 
Two Puppies. 🐶🐶 One Unicorn. 🦄 
One Workout! ☠️
I put a rower, a set of 15kg DBs, and Ishka and Lobo into the party-bus 🚌 and headed down to the River-Park. They needed a play, I needed a workout...boom. Problem solved. I did a perfect little burner. 
E4M x 6 Rounds
500m@Row
10 Dbl DB Snatch @ 15kgs
Holding 1:50/500m pace on the rower,  then calmly and quickly move into the UB set of DB movements.
This combo was gamely. The idea is to keep breathing steady, not too much gas on the rower leaves nothing in the tank to move straight into the DB Snatches. I try to give optimal effort but in a state of total calm, so someone looking from the outside in wouldn’t know how  brutally hard I’m holding myself at my anaerobic threshold. Looking at me row you’d think I’m cruising, but I’m not, I choose to use calm as a weapon when I’m pushing myself in a workout. I seek the eye of the storm, the meditation in the madness, the commitment in the chaos. I always keep the panic and anxiety in check by chasing the calm...holding myself in the calm space, allowing my full deep rhythmical breathing to lead me to a calm controlled space, where I simply repeat repeat repeat the reps. Breath, move, calm, repeat.  This workout was stressful...the perfect combo to stress your mental and physical capacities. Perfect material to practice feeling calm in the chaos...try it...you won’t be disappointed, and that double DB movement is nuts...so demanding in the core and hips!!! Loved it. Puppies loved it! #getoutside #puppies #rowingmachine #sunshine  #beuncommon #everyonepercent #alchemyofperformance #timeofmylife #freedomthrdiscipline #coachaa #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #strongisasstrongdoes #freedomtoroam #innergangster #unicornstrong #findaway #adventurebounnd #childrenofthetide #skinourishment
  • Multi-tasking!
    One hour. 💪
    Two Puppies. 🐶🐶 One Unicorn. 🦄
    One Workout! ☠️
    I put a rower, a set of 15kg DBs, and Ishka and Lobo into the party-bus 🚌 and headed down to the River-Park. They needed a play, I needed a workout...boom. Problem solved. I did a perfect little burner.
    E4M x 6 Rounds
    500m@Row
    10 Dbl DB Snatch @ 15kgs
    Holding 1:50/500m pace on the rower, then calmly and quickly move into the UB set of DB movements.
    This combo was gamely. The idea is to keep breathing steady, not too much gas on the rower leaves nothing in the tank to move straight into the DB Snatches. I try to give optimal effort but in a state of total calm, so someone looking from the outside in wouldn’t know how brutally hard I’m holding myself at my anaerobic threshold. Looking at me row you’d think I’m cruising, but I’m not, I choose to use calm as a weapon when I’m pushing myself in a workout. I seek the eye of the storm, the meditation in the madness, the commitment in the chaos. I always keep the panic and anxiety in check by chasing the calm...holding myself in the calm space, allowing my full deep rhythmical breathing to lead me to a calm controlled space, where I simply repeat repeat repeat the reps. Breath, move, calm, repeat. This workout was stressful...the perfect combo to stress your mental and physical capacities. Perfect material to practice feeling calm in the chaos...try it...you won’t be disappointed, and that double DB movement is nuts...so demanding in the core and hips!!! Loved it. Puppies loved it! #getoutside #puppies #rowingmachine #sunshine #beuncommon #everyonepercent #alchemyofperformance #timeofmylife #freedomthrdiscipline #coachaa #crossfit #crossfitmasters #dreamfiercley #igotthis #hardtokill #strongisasstrongdoes #freedomtoroam #innergangster #unicornstrong #findaway #adventurebounnd #childrenofthetide #skinourishment
  • 855 13 9 February, 2019
  • Epic little workout...
Snatch Fury....
Every 5 mins for 2 Rounds:
In a :20 Second Window: 
Max Power Snatch @ 50/30
Rest :40 Seconds
In a :30 Second Window: 
Max Power Snatches @ 60/40
Rest :30 Seconds 
In a :40 Second Window: 
Max Power Snatches @ 70/50kgs
Rest 2:20
If you can’t hit these weights, select an appropriate and similarly scaled increase to each of the 3 bars so you can keep the bar moving unbroken for the first 2 time blocks...(20&30secs), then expect to hit fast singles on the heaviest bar and final 40sec work block...now, here’s the crazy awesomeness about this workout... although you are fatigued and all sorts of grip-cooked from the first round of Snatch Fury, you are actually likely to increase your reps on each set in the second round simply because your blood is flowing, your nervous system is fired up and you have established a benchmark which gives your mind an anchor, something to use as a reference point to beat next time...the mind is a powerful tool that can be destructive or constructive, learning about and mastering its nuances and putting layers of strategies in place gives you the power to control the wandering, lying, lazy, weak aspects of your mind. To achieve your best, you must master your mind...athletics, relationships, training, life...you name it...mind over matter every single time...
#snatchfury #mindovermatter  #crossfitmasters #crossfit #findaway #mastery #fitness #mentaltoughness #learnnewstrategies #adventurebound #igotthis #bekind #crossfitgirls #unicornstrong #nevergiveup #worldchamp #skinourishment
  • Epic little workout...
    Snatch Fury....
    Every 5 mins for 2 Rounds:
    In a :20 Second Window:
    Max Power Snatch @ 50/30
    Rest :40 Seconds
    In a :30 Second Window:
    Max Power Snatches @ 60/40
    Rest :30 Seconds
    In a :40 Second Window:
    Max Power Snatches @ 70/50kgs
    Rest 2:20
    If you can’t hit these weights, select an appropriate and similarly scaled increase to each of the 3 bars so you can keep the bar moving unbroken for the first 2 time blocks...(20&30secs), then expect to hit fast singles on the heaviest bar and final 40sec work block...now, here’s the crazy awesomeness about this workout... although you are fatigued and all sorts of grip-cooked from the first round of Snatch Fury, you are actually likely to increase your reps on each set in the second round simply because your blood is flowing, your nervous system is fired up and you have established a benchmark which gives your mind an anchor, something to use as a reference point to beat next time...the mind is a powerful tool that can be destructive or constructive, learning about and mastering its nuances and putting layers of strategies in place gives you the power to control the wandering, lying, lazy, weak aspects of your mind. To achieve your best, you must master your mind...athletics, relationships, training, life...you name it...mind over matter every single time...
    #snatchfury #mindovermatter #crossfitmasters #crossfit #findaway #mastery #fitness #mentaltoughness #learnnewstrategies #adventurebound #igotthis #bekind #crossfitgirls #unicornstrong #nevergiveup #worldchamp #skinourishment
  • 737 3 30 January, 2019
  • And then, just when you think there’s no chance your muscle ups are going to be any good at all, because you’ve barely trained them in 6 months, and you’ve never been very good at them anyway, you hit your all time PR of 10 unbroken reps, and then you go on to hit another two sets of 8 then 7 unbroken ring muscle ups...seriously! We can’t afford not to believe in miracles, we can’t afford not to keep turning up, we can’t afford not to keep trying, despite all reasonable evidence to the contrary...never give up. It’s that simple...even when giving up seems like the most appropriate and appealing option...stay true...take baby steps, and have the courage to have a go, have the courage to fail, have the courage to let miracles flood your life too...but guess what...you can’t have the miracles without turning up...that’s what miracles cost, commitment, dedication, determination, consistency and courage! Go get your miracles! 
#miraclesdohappen #muscleupqueen #crossfitgirls #crossfit #gymnasticsskills #nevergiveup #courage #willingtotry #odaat #findaway #play #wegotthis #ilovecrossfit #crossfitmasters #skinourishment
  • And then, just when you think there’s no chance your muscle ups are going to be any good at all, because you’ve barely trained them in 6 months, and you’ve never been very good at them anyway, you hit your all time PR of 10 unbroken reps, and then you go on to hit another two sets of 8 then 7 unbroken ring muscle ups...seriously! We can’t afford not to believe in miracles, we can’t afford not to keep turning up, we can’t afford not to keep trying, despite all reasonable evidence to the contrary...never give up. It’s that simple...even when giving up seems like the most appropriate and appealing option...stay true...take baby steps, and have the courage to have a go, have the courage to fail, have the courage to let miracles flood your life too...but guess what...you can’t have the miracles without turning up...that’s what miracles cost, commitment, dedication, determination, consistency and courage! Go get your miracles!
    #miraclesdohappen #muscleupqueen #crossfitgirls #crossfit #gymnasticsskills #nevergiveup #courage #willingtotry #odaat #findaway #play #wegotthis #ilovecrossfit #crossfitmasters #skinourishment
  • 751 15 29 January, 2019