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Ackley Athletics, Pembroke Pines, FL (2025)

09/03/2023

The key is consistency, once you've created the positive habit of working out and are consistently doing it. Then and only then should you start to had more volume !

Start with with a goal thats obtainable even if it's only 1-2 days a week.

Watch how much better you feel accomplishing that goal you've set out for yourself. Then adding days and length of workouts will be that much easier to accomplish once you have that positive habit going !

07/13/2023

🚨 Athlete Shoutout 🚨

I would like you all to meet Chava! I've had the privilege of having Chava as a client for almost 5 months now . When we first meet she had just given birth to a beautiful baby boy and was looking to get back into shape with one of her goals being to get the confidence and fitness back to join a CrossFit gym again. Well after some hard work and dedication she did it!!. I'm proud to be your coach Chava your dedication to getting better and work ethic goes unmatched .

Chava now attends class 3-4 times a week at while still training with once a week when she can't make class.

Keep up the great workout Chava and as I hear you constantly tell your children " our family does hard things" keep doing hard things and pushing the limits ! 💪🏻

07/10/2023

Recently I finished the book "Grit by Angela Duckworth". It was such a great book and I highly recommend this to any and everyone! Some quick ideas & excerpts from the book that really caught my attention are below. Let me know your thoughts and if you read the book.

- The secret to outstanding achievement is not talent but grit: a special blend of passion and persistence.

- Many of us, it seems, quit what we start far too early and far too often. Even more than the effort a gritty person puts in on a single day, what matters is that they wake up the next day, and the next, ready to get on that treadmill and keep going.
- Grit is about working on something you care about so much that you’re willing to stay loyal to it. It’s not about falling in love; it’s about staying in

Let me know your thoughts and if you decide to read the book.

06/29/2023

Gymnastic focus from training today . This has been a major focus of late and here's a sample from the programming I've been doing .

Bar hang 4x1min (unbroken)
Weighted pull up 5-5-3-3-1-1-1-1(build to heavy 1 rep)
Emom 10
Min 1 - 2x5 butterfly pull ups

pull ups 99 & 100 we're not the best. But the work was put in and the volume was achieved today!

Try it out and let me know your thoughts .

06/29/2023

Adding resistance bands to your training is a great way to work on your overall strength and speed in your lifts . Normally athletes generate a strong contraction at the start of their lift and lose force as the get to the top of the lift . Using resistance bands forces the athlete to keep the force all the way through the top of this lift.

Try adding bands to your training and let me know your thoughts !

06/27/2023

I've been making it a point to make sure I'm taking time to stretch before working out and also in the morning or at night depending on my schedule for that day. Stretching is such an underrated aspect in the fitness and health community.

I recommend getting at least 12-15mins of stretching in daily. I personally follow . It's a great app that takes my weakness's and builds daily stretching routines for me . Less thinking more doing!

Also has the ability to program a stretching routine based off of your workout that day .

Start today and try to add 12-15 minutes of stretching each day, you'll thank me later 😉

06/21/2023

- The Sled Push -

If your looking for different ways to help build muscle / power in your legs without loading weight onto your spine or recovery from a injury . Try adding the sled push into your weekly routine .

Benefits from the sled push

Unilateral training , in essence your training one leg at a time while pushing the sled.

Joint / back friendly , your able to move heavy weight and build strength while putting less stress on your joints and back

Power/ muscle builder

Muscles targeted with the sled push

Glutes
Quads
Calves

https://barbend.com/sled-push/

06/20/2023

- Nutrition Post -

Most store bought Salad dressing contains an obnoxious amount of sodium , sugar , unnatural additives , unhealthy fats and just all around empty "bad" carbs

Instead try this recipe Selena and I use (she created this and I stole it ) it tastes great works on most salads and only contains 4 ingredients not including salt & pepper.

Let me know your thoughts or if you have other great alternative dressing recipes, leave a comment with the recipe.

06/14/2023

- Bar Muscle Up Skill Work -

Some skill work from yesterdays training session.

Really working on keeping a tight hollow and arch in my kip. (My knees still break, which will be a focus in next weeks session) but had good shoulder mobility .

Added some banded bar muscle ups to help focus on hip explosion and getting clean transitions( No Chicken Winging)😂

Lastly, to finish I did an EMOM 10 with one bar muscle up every minute .

06/13/2023

Benefits of Tart Cherry Juice

I recently discovered Tart Cherry Juice not to long ago while getting juice for a competition i had coming up. I honestly thought it just sounded good and decided to purchase some not knowing how great of a purchase this actually was .

Once I got home i started doing some research on tart Cherry juice and came to find out just how beneficial consuming this could be. Listed below are some of the great benefits to adding tart Cherry juice into your daily diet (which i have now done).

- Heart Health, contains antioxidants & anti inflammatory properties. Also reduces risk factors associated with cardiovascular disease in older adults
- Sleep Quality, contains melatonin & tryptophan (Amino Acid) both of which help with sleep.
- Boost cognitive Health
- Enhance Muscle Recovery

https://www.health.com/tart-cherry-juice-7485288

06/13/2023

Had the privilege this past weekend to compete with these two guy . Man what a great weekend it was, there's just something about being on that competition floor and giving it all you have. It's an addicting feeling battling that hurt,self doubt and coming out the other side learning your able to do so much more then you can even imagine. I cant wait to get back on the floor again soon with these guys . But until then it's back to the grind building and get better each day!

06/06/2023

Today i wanted to share with you one of my favorite meals lately . I've been eating this for breakfast at least 4-5 times a week . It's super easy and tastes delicious. The serving sizes you can split or cut down to fit your daily intake, but I'll show you below what mine typically is.

Ingredients:
- Grainless Granola 60g
- Organic peanut butter 32g
- organic low fat yogurt 170g
- Banana 60g
- Blueberries 60g
- 1 scoop

Nutrition breakdown :
- Total cals 832
- carbs 63g
- Fat 46g
- Protein 50g

06/05/2023

Setting goals and breaking them down into easy actionable tasks to help build habits for the long term. 💪🏻

06/01/2023

Recovery day,

did a long session and that was the extent of my fitness. Recovery days have been something I've struggled with as i always want to be in the gym trying to improve .

Remembering recovery / rest days are just as important as training days is key to improving your fitness over the long haul !

05/30/2023

This week let's talk about sugary drinks and specifically soda .

- the typical can of soda contains 7-10 teaspoons of sugar
- Avg. can of soda contains 150cals all coming from sugar . If you were to consume 1 can a day for an entire year without adjusting your diet. You would gain 5 pounds yearly off of just soda consumption.
- Soda is empty cals , it doesn't help you feel full . So you tend to over eat when consuming sugar filled drinks like soda
- Heath risk : Type 2 diabetes, heart disease , obesity

Some healthier options , would obviously be water . But if your like me and like the carbonation that comes from soda, try sparkling water and even naturally flavored sparkling water .

If that's still to bland for you create your own flavored water bill adding citrus , herbs , fruit or a splash of juice .

Reference https://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/

05/27/2023

"The greatest adaption to CrossFit takes place between the ears"

Here's an article written by talking about goal setting and the importance of positive self talk.

As I've continued my own journey in CrossFit as an athlete and coach, I've realized the importance of goal setting and especially implementing positive self talk.

CrossFit does an amazing job getting us stronger and faster in the gym, but I truly believe the greatest strength we gain from CrossFit is our ability to stay positive through difficult times and to just become so mentally tough between the ears. These qualities carry themselves outside of the gym and can improve our lives in so many ways.

Please take a minute to read this article.
http://library.crossfit.com/premium/pdf/CFJ_Amundson_Goals.pdf

Ackley Athletics

09/03/2023

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