#afrobrutalitysports

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EZPZ 245lbs Power Clean for a few reps. 😴 - #CLANSZN #InTheOpen
In 2016, I tracked everything. My nutrition, my morning heart rate variability score, my training heart rate (before, during and after) and even my mindset before and after training sessions. With only a couple months of real training for the 2019 season under my belt, I’m still a long shot away from the competitor I was in 2016 but I’ve added in heart rate tracking back into my daily routine with the @polarglobal H10 chest strap and OH1 arm band, along with the Polar Beat app. - Time to get all the fitness back! - 4 max effort sets of: 50ft Reverse Sled drag with 185lbs 20 Assault Bike Calories 15 Box Jump Overs at 24” -Rest until HR is at 60% of MHR (~60sec)- #CLANSZN
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Make your actions hard to miss. • • • "Disciplined to the extent that I do it regardless" #duespaid @1stphorm @afrobrutality @shoecue
Send city 🏙 - 12:00 AMRAP 15 Assault Bike Calories 10 Chest to Bar Pull-ups 5 Sandbag Cleans at 150lbs - #IHadChalkInMyEyeForAGoodSixMinutes #OneEyedChest2BarPullups #RXPlus ? #PirateFit
*aggressively glares at heavy, inanimate object* - 320lbs/145notamericanunitofmeasurement for a little heavy single today. - #WhatAreWholeFoods ? #ThePhoDiet
#brutallyeffectivetraining #BEtraining #afrobrutality #afrobrutalitysports #brutalitynation #brutalnomad #nomadchapter #athlete #harlem #redhnutrition #weareredh #rhnsquad #OPEX #iamOPEX #opexfitness ➖➖➖➖➖➖➖➖➖➖➖➖➖ Casual 305..... • • • Got a few spots open for individualized programming!! DM me for details!📲 • • • • • This is your life so live it⏳🧨
Full send. - 3 Rounds for time 30 Overhead Squats at 75lbs 20 Assault Bike Calories 10 Bar Muscle ups - #CLANSZN
330☑️ PR 340☑️ PR and a close attempt at 350...next time!!! @lexybaldassarre with the 🎥!! • • • "Disciplined to the extent that I do it regardless" #1pbarbenders #duespaid @1stphorm @afrobrutality @shoecue
#brutallyeffectivetraining #brutallyeffectivenutrition #BEtraining #afrobrutality #afrobrutalitysports #brutalitynation #brutalnomad #nomadchapter #athlete #harlem #redhnutrition #weareredh #rhnsquad #OPEX #iamOPEX #opexfitness ➖➖➖➖➖➖➖➖➖➖➖➖➖ 𝔅𝔯𝔲𝔱𝔞𝔩𝔩𝔶 𝔈𝔣𝔣𝔢𝔠𝔱𝔦𝔳𝔢 𝔑𝔲𝔱𝔯𝔦𝔱𝔦𝔬𝔫 Fuel for a Law Enforcement Fitness test🤤 Carb: 50g Pro: 35g Fat: 47g • • • Programming for the everyday gym rat that’s looking to get fit for life! 📲 • • • • • This is your life so live it⏳🧨
@k_swiftcharge - here’s proof that high squats happens to the best of us. It counts in my heart but #depthbeforedishonor - A little too high for my liking but hey, a pause parallel overhead squat at 315lbs counts according to Men’s Health magazine 🤷🏾‍♂️ - #SquatToParallelHarderThanMe
In the dojo. - #CLANSZN
#WayBackWednesday - 305lbs Pause Overhead Squat at a slightly heavier body weight (170lbs then, currently around 165lbs) - Hoping for a barbell or something heavier than a 20lb wall ball in 19.2 🤞🏾 - #DepthBeforeDishonor
A little burner before the programmed recovery day. - 3 Rounds for time: 8 Sandbag Cleans at 150lbs 14 Burpees to a 6” target - #AnythingIsBetterThan1000DoubleUnders
#brutallyeffectivetraining #BEtraining #afrobrutality #afrobrutalitysports #brutalitynation #brutalnomad #nomadchapter #athlete #harlem #redhnutrition #weareredh #rhnsquad #OPEX #iamOPEX #opexfitness #Whoop ➖➖➖➖➖➖➖➖➖➖➖➖➖ SpongeBob ready💀🧽 • • • Programming for the everyday gym rat that’s looking to get fit for life! 📲 • • • • • This is your life so live it⏳🧨
Grippy piece from today’s work. - For Time: 10-8-6-4-6-8-10 Bar Muscle ups Ski Erg Calories Double Dumbbell Snatches at 50lbs each - Goal was to go unbroken on the Bar Muscle ups since those take up the most amount of time out the three movements. - #CLANSZN
If this is your first @crossfitgames Open or perhaps you didn’t perform up to the standard you set for yourself, don’t quit. This is week one out of five and if there’s one thing I know from my not-so-lengthy but been in it long enough to have seen all of the major changes in the sport is that learning how to roll with the punches rather than allowing your ego to prevent you from staying positive and putting your best foot forward for the remainder of the Open is the only “Open strategy” guide you’ll ever need in this sport. - Here’s a photo from my first official CrossFit Open workout (I dabbled in CrossFit in 2011, unofficially performed the CrossFit Open workouts in 2012 and finally registered to participate in 2013). - This was the first and last time I ever went into a CrossFit workout with my ego leading the way. I had an overblown expectation of my own abilities and nowhere near the amount of training under my belt in order to actually do well in 2013... I got the 💩 kicked out of me, physically and emotionally, so I was left with a ton of self doubt and insecurity up until I started taking my training and nutrition seriously. - Your progress in this sport is rarely ever on a linear progression. There’s more lows than there are highs and a lot more “learning from mistakes” than knocking it out of the park, but if you can start each training session with the mindset of doing the best YOU can do, things start to fall into place. - Brush off this first workout, get back on the saddle and leave it all out there on 19.2! It’s you against you 🤜🏾🤛🏾 - #ThereIsNoMagicPill
Preview of our final #BHM Monday WOD, powered by @afrobrutality - “Shirley Chisholm Runs for President” Every 2:00 x 20 Rounds (you read that right) 1 Squat Snatch (115lbs/75lbs) 9 Overhead Squats 7 Power Snatches 2 Overhead Squats - #BrutalityNation #CLANSZN
Snatch work on a Sunday. - 5 @ 195lbs 4 @ 205lbs 3 @ 220lbs 2 @ 225lbs 1 @ 240lbs 1 @ 250lbs And a swing & a miss at 270lbs 😭
Ran this2018 #bmw #s1000rr on dyno and put some race goodies on it like this @sparkexhaust on and man all I can say is I’m gonna looove this bike thanks to @motodracing in getting me what I needed in time for this important race prep day more updates on the way soon #dpbrakes #lb #afrobrutalitysports #motolife #vortex #bikelife #hardwork #paysoff #motoraceaddicts #dunlop #motorcycle #tuning
“From then on I decided I would never go lying on my back. It’s a sign of weakness and surrendering. I’m never lying on my back.” - #19point1 #CLANSZN
In case there’s zero barbell in the @crossfitgames open, I had to lift something moderately heavy before Castro metcons us all to death. - EMOM of 1 Power Clean and Jerk, up to 305lbs - I guess I have to take the Judge’s course now... 😒😡😴 - #CLANSZN
I’m not here to compete against anyone but my 26/27 year old former self. I look at my old metcon numbers and wonder WTF was I taking and/or thinking to push as hard as I did back then?! so this year’s @crossfitgames Open (my first Open after a three year hiatus) will be my attempt at trying to get as close as possible to a healthier, fitter, and younger version of myself 😂 - Just a little bit more than one day before it’s officially Open SZN! Get stoked! 🤘🏾🤘🏾🤘🏾
Only #Obama could get me out of my comfy ass bed on my day off to do this workout lol Forgot how brutal (pun intended) the @afrobrutality #blackhistorymonth workouts are ☠️💀☠️💀 This one is “44th president” 1st term #afrobrutalitysports #afrobrutality #harlem5
135...225...275...300(1)...320(2) easy 5 lifts for some C&J after the metcon work #duespaid • • • "Disciplined to the extent that I do it regardless" #bethe1 @afrobrutality @1stphorm @shoecue
Clandestine Competition athlete, @alexhawrelok hitting a massive 345lbs Clean from the high blocks. When he started training with us last June, his 1RM Clean was 305lbs 😱 - We’re not here to mess around. If your goal is to become a better CrossFit competitor, you must understand that this sport encourages playing the long game - we’re not for program hoppers or fair weather followers. You’re either all in and seeing monster gains like Alex, or you’re bending at the whim of anonymous online programming blogs as they try to figure out the new @crossfitgames season. - Glassman said it best: “Typically, the world’s best athletes are minimalists when it comes to their training. Work hard & fast with a few exercises. Master the fundamentals and work them for years. This is the secret no one wants to hear.” - #CLANSZN #YouWontOutworkUs
#BrutallyEffectiveTraining #BEtraining #afrobrutality #afrobrutalitysports #brutalitynation #brutalnomad #nomadchapter #athlete #harlem #redhnutrition #weareredh #rhnsquad #OPEX #iamOPEX #opexfitness ➖➖➖➖➖➖➖➖➖➖➖➖➖ 😊Proud Coach moment😊 Watching these 4 perform today was an absolute blast! Thank you!! • • • Programming for the everyday gym rat that’s looking to get fit for life! 📲📝 • • • • • This is your life so live it⏳🧨
“Nat Turner’s Revolt” For Time: 25 Thrusters (95/65lbs) 100 Double Unders 20 Thrusters 75 Double Unders 15 Thrusters 50 Double Unders 10 Thrusters 25 Double Unders - #BlackHistoryMonth #CLANSZN
#brutallyeffectivetraining #BEtraining #afrobrutality #afrobrutalitysports #brutalitynation #brutalnomad #nomadchapter #athlete #harlem #redhnutrition #weareredh #rhnsquad #OPEX #iamOPEX #opexfitness ➖➖➖➖➖➖➖➖➖➖➖➖➖ SUPER EXCITED to officially get to work with my homegirl #rawstrength @emgclem 👩🏼‍🔬As an RN, her schedule is insanely hectic so mapping out what she needs to stay fit AND continuously help those in need is what Brutally Effective Training is all about!! 📝🧨 • • • OGs getting after it this morning! @sammic0103 @rolandoesposito • • • Programming for the everyday gym rat that’s looking to get fit for life! 📲
Hands up!! We're over the #hump One step closer to the goals we have! 🙌 don't let the end of the week slip away from you. #focus on the little things. • • • "Disciplined to the extent that I do it regardless" #duespaid @afrobrutality @1stphorm @shoecue
On December 24th 2011, Four Members of AfroBrutalitySports Rowed a Marathon🔥We didn’t do it for Fame or Notoriety, we did it just to see how long it would take and to say we did.🔥 ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ #harlem #brutalitynation #rowingmachine #row #competition #compete #mighty #outside #rowing #fitness #fit #fitfam #insane #freak #instafamous #crossfit #athlete #crossfitter #lift #strength #strong #afrobrutalitysports #marathonrow
#Repost @brutalitynation with @repostapp ・・・ 🔥Ben Callahan The Warrior🔥AfroBrutalitySports Lifetime Athlete 12/23/06-7/7/17 REST IN STRENGTH🤘🏽We Will Never Forget You🙏🏾 ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ #ABVE #AfroBrutalitySports #athlete #AfroBrutality #community #unity #benthewarrior #tbt #throwback #workout #lift #crossfit #weightlifting #bodybuilding #olympic #instafit #instafitness #fitness #motivation #postivity #oly #bencallahan #instafamous #picoftheday #bestoftheday #shorelineathletics
🔥Ben Callahan The Warrior🔥AfroBrutalitySports Lifetime Athlete 12/23/06-7/7/17 REST IN STRENGTH🤘🏽We Will Never Forget You🙏🏾 ▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬▬ #ABVE #AfroBrutalitySports #athlete #AfroBrutality #community #unity #benthewarrior #tbt #throwback #workout #lift #crossfit #weightlifting #bodybuilding #olympic #instafit #instafitness #fitness #motivation #postivity #oly #bencallahan #instafamous #picoftheday #bestoftheday #shorelineathletics 📸 @cbrunophoto
Not sure I'm there yet but I'm searching out the ride. - #BUILTBYLV
@afrobrutality "On Black" • • • #sufferonsaturday "Disciplined to the extent that I do it regardless" @1stphorm @shoecue #wedothework
#brutallyeffectivetraining #BEtraining #afrobrutality #afrobrutalitysports #brutalitynation #brutalnomad #nomadchapter #athlete #harlem #redhnutrition #weareredh #rhnsquad #OPEX #iamOPEX #opexfitness #whoop #selfcare #recovery 🧨Warm Up “FLOW”🧨 📝A1) KB Floor Press: 3x7 (53) 📝A2) H.K. Landmine Press: 3x7 (light and controlled) @afrobrutality @brutalitynation @redhnutrition @nomadchapter • • • •Programming for the everyday gym rat that’s looking to get fit for life! 📲
Hour drive is nothing when it comes to family. Day trip to Tulsa to watch my big bro @vcrossfitjourney compete with the whole @allornothingsandc crew. Had been way to long bro. #wedothework #brotherhood @afrobrutality @afrobrutalitysouthdallas @1stphorm @shoecue
Saturday Night...session 2...project 2K19...#wedothework @afrobrutality @1stphorm @shoecue • • • 20 Sandbag Squats 100 8 Ring MU 100' HS Walk 8 Ring MU 20 Sandbag Squats 100 -Rest 5:00 Repeat-
Had to steal this from my man @synceremartinez and @afrobrutality Always truths with no filter. Thanks brother! Here’s to a great 2019! #truth #afrobrutalitysports #newyearsameme #2019 #goals #plans #newyears #newyears2019 #real
"Active Recovery" not the fun or sexy stuff, but the required work to stay healthy. Light bike and ski followed by stretching and mobility work. Ready to attack the training for tomorrow ✅✅ • • • "Disciplined to the extent that I do it regardless" @afrobrutality @1stphorm @shoecue @virusfam #wedothework
#christmaseve workout ✅ • • • @thedavecastro put this out to the Crossfit Community • "Chad" 1000 step ups with 45lbs Thank you Chad for your service to this country. #neverforget #wedothework #herowod @1stphorm @afrobrutality @jomocrossfit @shoecue @crossfit Big ups to @lexybaldassarre and @harkaran__ for suffering with me 🤜💥🤛
#brutallyeffectivetraining #BEtraining #afrobrutality #afrobrutalitysports #brutalitynation #brutalnomad #nomadchapter #athlete #harlem #redhnutrition #weareredh #rhnsquad #OPEX #iamOPEX #opexfitness #whoop #selfcare #recovery 🔋🔋🔋🔋🔋🔋🔋🔋🔋🔋🔋 For years I took sleep for granted. Poor sleep quality, poor habits prior to bed and waking up etc. The mindset was to GO and when it’s time to slow down, my body will tell me. Well that’s changed! Sure, 5hrs and 48mins isn’t the ideal amount of time but the quality of that 5hrs and 48mins is what matters vs 8-9hrs of tossing and turning with minimal time in a deep/REM sleep. 🔋The pre and post sleep habits I’ve been able to build the past few months are the reason I feel refreshed when I wake up!! @afrobrutality @brutalitynation @nomadchapter @redhnutrition @whoop • • • • •BTW, Zen REM is great for increasing sleep quality but I’ve 👂🏽 the REM 2.0 is a game changer! • • •wanna increase your sleep quality?! FULL📲
Elevation sucks... but so does second place #wedothework #30forthekids • • • "Disciplined to the extent that I do it regardless" @afrobrutality @1stphorm @shoecue
#brutallyeffectivetraining #BEtraining #afrobrutality #afrobrutalitysports #brutalitynation #brutalnomad #nomadchapter #athlete #harlem #brambletttrained #redhnutrition #weareredh #rhnsquad #OPEX #iamOPEX #opexfitness #squat 💣💣💣💣💣💣💣💣💣💣 Why I love fitness? It’s always been there. Through everything that life has thrown at me, Fitness was always something that kept me in check. 200lbs is 200lbs no matter how you stack the plates...The people I’ve met along the way, like my distant brother @dcarpio_ that challenged me to this :30sec Squat hold at 315....💀 @livelifetaf @chefcangrind where y’all at?! If you attempt this, TAG US!! @dcarpio_ @afrobrutality @nomadchapter @brutalitynation @redhnutrition
#throwbackthursday to @midwestwodfest one of my favorite events was 30 Squat snatches 135/95 split between @h_williams2015 and I both of us going 15 Unbroken 🤜💥🤛... then we got to find a Max Squat Clean #duespaid @1stphorm @afrobrutality @shoecue
#brutallyeffectivetraining #BEtraining #afrobrutality #afrobrutalitysports #brutalitynation #brutalnomad #nomadchapter #athlete #harlem #brambletttrained #redhnutrition #weareredh #rhnsquad #OPEX #iamOPEX #opexfitness #squat #PL &P #PeaceLove &Positivity #chuckTgang Booty Werk at 275&305 @afrobrutality @brutalitynation @redhnutrition @nomadchapter • • • •My team is growing. Are you waiting for tomorrow, next week, next month.....?! • • save 15% on all Red H products buy using “Brutal15” • • •link in bio!🇺🇸
#brutallyeffectivetraining #BEtraining #afrobrutality #afrobrutalitysports #brutalitynation #brutalnomad #nomadchapter #athlete #harlem #redhnutrition #weareredh #rhnsquad #OPEX #iamOPEX #opexfitness #squat #PeaceLove &Positivity 🔱255/ 🔱275/ 💤305 @afrobrutality @brutalitynation @redhnutrition @nomadchapter • • • •Lets grow together!!📲📝 • • save 15% on all Red H products buy using “Brutal15” • • •link in bio!🇺🇸
Tucked in with my chin on the gas tank & the throttle pinned in 6th gear going for it 👊🏾✊🏾#🏆 #💯#dunlop #motolife #afrobrutalitysports #❤️ #vortex #dpbrakes #motod #act #lb #26 #2018 #electric #fullthrottle #love #racing #anything #florida #fun #in #sun #red #black #green #blackexcellence #iron #fist #☀️
Just went over a year @elitecrossfit ! Completed the Crossfit Total at 1035 yesterday with a Back-squat 385 Strict Press 195 and Deadlift 455! This is after dropping over 35lbs since July and weighing around 240 now. Stronger & fitter now but still a work in progress! 📷 by @m4garymenchaca - #lifechanger #elitenation #afrobrutalitysports #fnxfit #fitover40 #gpp
Just put gas in and set me loose I will take care of the rest 🚴🏾‍♂️#lb #dunlop #dpbrakes #🥇 #🏆 #💯 #❤️ #vortex #afrobrutalitysports #motorcycle #racing #blackexcellence #kawaii #blackbikeweek2018 #qualitycontrol #electric #motolife #🌱
Riding through the weekend, chasing down my goals. Hope you all are having a great start to your weekend! • • • Don't let your goals slip away just because it's the weekend. #wedothework #bethe1 @1stphorm @afrobrutality @shoecue
This fall semester at MSSU @jared.swann737 and I had a great experience/challenge handed to us. We were tasked with training these fine ladies and gentlemen. As a coach it was amazing to know that I played a roll in developing these future Police Officers. And today was their final PT day with me, every single one of these amazing people pushed themselves to their limits today. With all of them seeing improvements in their PT test today. Couldn't be happier with how far along this group of people have come. Proud of you all!! • • • #webacktheblue #wedothework
Quit sandbagging it. • • • It's the middle of the week...aka humpday...keep pushing and chasing those goals. Don't fall off just because the weekend is almost here. • • • "Disciplined to the extent that I do it regardless" @afrobrutality @shoecue @1stphorm #wedothework
Saturday Night....Heavy Barbells...my kind of night 🏋🏻 #duespaid 10x3 TNG Triple Clean and Jerks 240/250 then 10x3 Triple Back Squats 360/380 • • • "Disciplined to the extent that I do it regardless" @afrobrutality @1stphorm @shoecue #wedothework
Wu-Tang and Nirvana still hadn’t dropped their initial albums the last time I could fit jeans this small 34/32! • #fitover40 #noexcuses #elitenation #fnxfit #dowork #fitfamsa #zedrics #crossfit #mightymade #hyletenation #afrobrutalitysports
Proud of these 2 for showing up to the MSSU ShowMe Gold fitness challenge tonight put on by @jomocrossfit #PTinstructorVSstudent #iam1stphorm #bethe1 @1stphorm @shoecue @afrobrutality
#swolevember off to a great start...following my diet plan from my #transphormationchallenge • • • Goal is to gain lean muscle mass. With the help that @1stphorm is giving to me, FOR FREE 🤜💥🤛 makes achieving my goal that much easier. Coaches need coaches. Plain and simple. Learning from the best to better myself. @aaronsummers @jeremy.d.mullins @teachbrian #bethe1
Never be too good to practice the basics....I've been training for 10+ years and I still practice these types of drills. There's no magic way to get better. It's putting in the work day in and day out. • • • "Disciplined to the extent that I do it regardless" @1stphorm @afrobrutality @shoecue @jomocrossfit #duespaid
Probably just thinking about pancakes 🥞 • • • Sometimes motivation can get lost and the will to push or even go to the gym can be lost. Motivation is bullshit...build strong habits and be consistent with everything you do. Consistency beads growth. • • • "Disciplined to the extent that I do it regardless." @1stphorm @afrobrutality @shoecue #iam1stphorm
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