A galera aiiiii!!!! 6 treinos nessa semana...
Os alunos mais frequentes na semana ganham foto conosco.... Vem você também!
➡Somos um Box OFICIAL de CrossFit. Confira em:
✅Qualidade de vida DE VERDADE. Vem com a gente... suas 2 primeiras aulas são gratuitas!
- since 2011 -
Segundas, Quartas e Quintas: 6, 7, 8, 17, 18, 19, 20 e 21 hrs
Terças e Sextas: 6, 7, 8, 17, 18, 19 e 20 hrs
➡Fechando a matrícula conosco, ganhe uma consulta médica com o Doutor Lucas Ocko Cabral - CRM 52983683.
➡Graduado em medicina pela UGF,
➡Pós-graduado em Endocrinologia, pelo Instituto de Endocrinologia da Santa Casa de Misericórdia/RJ
#educaçãofísica #crossfitlegítimo #coachroullien #maktubcrossfit #weightlifting #gymnastics #endurance #reebok #instafit #crossfitbug #hookgrip #youagainstyou #cfboficial #revistacf #roguefitness #crossfitaddiction #crossfitlovers #instacrossfit #crossfitfriends #highintensity #wod #crossfitnorecreio #recreiodosbandeirantes #crossfit #errejota
BOOM!!!💣💥👀 This is how Nikki, former Pro #Basketball
finished Day 1 of our 2-Day PurMotion Workshop 👩🎓
Power production using the 3x is a requirement in must physical activities
The strategy is to select movements innate in your DNA... like the VERTICAL JUMP!
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ Notice that that the PurMotion Split #Snatch
done with the Dual Renegade Bars requires ONE PULL and the load always stays between the hip and the knee before reaching full extension...SIMILAR TO THE VERTICAL JUMP PATTERN.
Plus the NEUTRAL GRIP makes the movement LESS TECHNICAL so no certification is required!
Mr LeBron should be doing this!
#crackingthecodeoffitness #strengthandconditioning #PurArmy #PurStrength #Load
&Flow #weightlifting #verticaljump
165kg 5x5 comp squat
First set: Went in like a hyperactive child. No tightness, no control, safety bar height set wrong, banging off the rails, no lockouts.
Last set: Calmer, tight, controlled, safety rails set at the right depth, lockout.
Lesson: take your fucking time, treat every set and rep with the same respect, empty bar or not.
Jam packed morning of PT and loved every one of them! ⠀⠀
Big shout out to all my fabulous students today, you are all working hard, committed, getting stronger and seeing results! ⠀⠀
In every session today I used Kettlebells’s with my students. We swing, we get up, we press, we snatch and we squat!! ⠀⠀
Do you use them in your workouts? If not are you interested in using them? Then seek out a @strongfirst
instructor to show you how. ⠀⠀
Are you looking to get into training at a gym or on a 1-2-1 basis? or are you looking to change your nutrition and lifestyle? Get in touch. ⭐️1-2-1 perssonal training and coaching
⭐️Training & Nutrition programmes
Email - email@example.com
Website - coming soon ⠀⠀
#strongfirst #kettlebells #feelfit #ecstrengthfitnessandnutrition
GOOEY-CHEWY KETO CHOC BROWNIES 💖 (Swipe for step-by-step vids)
I AM CRAZY-MAD IN LOVE with this new one! And I know y’all will be as well
Moist, chewy, gooey, PERFECTION. Use a good quality dark unsweetened cocoa powder – Everything hangs on that.
ABSOLUTE BLISS when served warm. Also incredibly good straight out of the fridge.
Follow my instructions exactly. DO NO BAKE LONGER THAN 20 mins (18 mins, if you want an even gooey-er brownie). 💖💖BUTTER 200g/ 7oz/1 cup
ERYTHRITOL 250g/ 1+ 1/2 cup
COCOA POWDER 80g/ 3oz/ 2/3 cup
LARGE EGGS 4 beaten
VANILLA EXTRACT 1 tsp
HIMALAYAN SALT 1/2 tsp
CREAM CHEESE 200g/7oz/1 cup
GROUND ALMOND (MEAL) 100g/ 3+1/2 oz
NUTS OF CHOICE for topping
Note: I use GROUND ALMOND (aka ALMOND MEAL) for most of my baking. That’s a coarser form of almond flour. If you can’t find any, just go ahead and use almond flour.
1. Preheat oven to 180°C/350°F. Oven rack at 1 below middle. Line a 7”x11” or 8”x12” tin with lightly oiled parchment paper.
2. Heat butter & erythritol into saucepan until both melt (DO NOT BOIL). Add cocoa powder and mix till fully blended. Pour mixture into a large mixing bowl.
3. Add in eggs, salt, vanilla + cream cheese. Beat till smooth. Fold in almond meal until just blended – don’t overmix.
4. Pour mixture into pan. Top with nuts (or chocolate chips). BAKE FOR ONLY 20 MINS.
5. Remove from oven and cool in tin. It will set more as it cools. Store in an airtight container. Refrigerates well.
Have a delicious weekend, everyone!
🔻⭕️ DELTS + TRICEPS ⭕️🔻
If ya know me, you know I love a gooood set of balanced, defined delts 😋 I incorporated a fair amount of shoulder work into my push day (I save rear delts for pull day tho). Let me know if you have any fav shoulder movements!!
👇 ZE WORKOUT 👇
Seated shoulder press 4x8
Seated Arnold press 4x12
Front raise (10) into lateral raise (10) 4x20
Upright row 4x15
Lean away DB lateral raise 4x12
Close grip tricep press 4x12
Overhead tricep plate extension 4x12
Just another throwback (I’m sorry🤣) to the most peaceful place I’ve ever visited. Hiked through forests passing endless amounts of beaches and not even one other person in sight. Truly untouched natural beauty.🇨🇷🌅🌊