Unapologetically Me

Being able to coach and workout with friends everyday is the best ❤️ @lizlegg and I are a great team. Thanks @baw3_photo for taking our pic! 😉 #booboo #casual #Repost @baw3_photo with @get_repost ・・・ Always great seeing these ladies @southcltcrossfit .... @lizlegg and @rgerdon .... . . #crossfitaddict  #photographer #crossfitphotographer  #savagebarbell #nikonlife #crossfitgirls #crossfitchicks #burpees #girlswhocrossfit #crossfit #crossfitphotography #savage  #phototour #bookmenow #lovemyjob #crossfitters  #noexcuses  #healthylife #fitnessmotivation #gymrat #dedication  #gains #lift #fitlife #fitnessjourney #beastmode https://www.instagram.com/p/Bn8y5_ch6KZ/?utm_source=ig_tumblr_share&igshid=el18b6pcisnt

Squad rollin deep in the mountains 😎☀️🤙🏼 (at Chimney Rock, North Carolina) https://www.instagram.com/p/BnO0HGKBLsQ/?utm_source=ig_tumblr_share&igshid=ky6t1xsg4t5m

LOVED this spot. 😍This West Virginia trip was short but also packed with epic-ness 👌🏽 (at Upper Fern Creek Trail)

SEESTERS 💕 (at New River Gorge National River)

Here are some clips of some of my training from this week! I’m loving my training program from @zachary_greenwald right now! It’s such a fun mix of weightlifting, powerlifting, CrossFit, bodybuilding, and general athletic movements. I also no longer have knee or shoulder pain so that’s amazing 🙌🏼 Everything is feeling so good lately! 🤗💪🏼

I am grateful to be able to make a living doing work that: 💥Keeps me on my feet and not behind a desk 💥Allows me to help other people reach their fitness goals 💥Pushes me to constantly learn and improve myself daily 💥Is an awesome mix of science, creativity, and communication 💥Is fun! 💥Let’s me wear comfy clothes 😉 Been reflecting about a lot in my life lately and I’m glad to be one of the few people that seems to actually enjoy their job 🙏🏼😍 🏋🏼‍♀️I’m currently taking on more clients for remote coaching so if anyone is interested or has questions, feel free to DM me or email [email protected] for info 💪🏼 @southcltcrossfit @crossfitweddington @crossfitpineville #coaching #weightlifting #gratitude #weightlifter #postivevibes

Fun times floating on the Catawba today with these peeps ☀️ Also pumped to have made it through the whole day without a sunburn 🤣👌🏽 Happy 4th everyone! 🇺🇸💥

Favorite Sunday Bro sesh yet 😜 @mwhitley1012 got me started a couple weeks ago with creating a bro sesh workout for her and it’s so much fun coming up with the movements each week. We had @fit2be.a.legacy join in today too! 🤗 💪🏼 Here’s today’s: A1) Filly Press 3x10-12/side A2) Parallette Push-Up 3x6-10 Both with a 30X1 tempo 💪🏼 B1) Single Arm Landmine Row 3x10-12/side B2) Seated Band Row 3x10-12 Both with a 20X2 tempo 💪🏼 Then 3 Rounds of: 30 second AMRAP hammer curls right into a “gun walk” across the gym and back 💪🏼 Got the Filly Press from @marcusfilly @functional.bodybuilding and the gun walk from @ryanfisch 🙌🏼 (at CrossFit Weddington)

Love this post from @strengthratio! A tweak or minor ache/pain isn’t an excuse to stay away from the gym. Find ways to move your body and get blood flowing without pain and you’ll likely recover much faster 👍🏼

Some pictures/videos from the Sunday teen girls class at @crossfitweddington. This class is such a blast to coach. It is a truly a pleasure to work with young athletes that work so hard and listen so well. This class has also pushed me to continue to learn as much as I can about strength & conditioning, fun games for in the gym, and good progressions for more the complex exercises. Loving it! Come check us out, Sunday’s at 4pm at @crossfitweddington 💪🏼 #kidsclass #teemsclass #fitness #strengthandconditioning #athlete #youthathlete #crossfit #weightlifting (at CrossFit Weddington)

Some of my Wednesday lifts. Pause Cleans were feeling pretty good and the weights are getting steadily heavier again. I also had an AMRAP set of sumo deadlifts at 75% where I did 18 reps because I underestimated my 1RM 😅. Glad to be enjoying some weightlifting again 🤗 @strengthratio #lifting #weightlifting #crossfit #cleanandjerk #sumodeadlift #training #athlete

Hang snatches were feeling a lot better yesterday! I’ve been dialing in my pull and bar path lately. 🏋🏼‍♀️ Then a fun complex of 2 Power Cleans + 2 Power Jerks with a pause in the dip & the catch. My first pull has gotten kinda whack here though. I’m getting my shoulders behind the bar way too early 🤦🏼‍♀️ Snatches have been a very stressful mindfuck for me for a while but I’m trying out some slow breathing before and during my lifting sessions at the suggestion of @whitelionperformance and I think it is helping! I’m excited to keep it going and see what happens 🙏🏼🤗 @strengthratio #weightlifting #coaching #lifting #snatch #cleanandjerk #usaw #athlete #weightlifter

I had the honor and the pleasure of being a guest on the @whitelionperformance podcast earlier this week! Our conversation was so much fun! Julia is an incredibly knowledgeable strength & conditioning coach that is doing some amazing things in Germany and online for athletes all over the world so go check out her site! Here’s a basic rundown of our talk: 0:00 - Intro 5:48 - My sport background growing up & how I got into weightlifting 8:30 - How weightlifting influenced my coaching career 11:37 - Programming for athletes 16:38 - challenges of coaching 18:41 - Thoughts on CrossFit 21:52 - Changes in weightlifting in the last several years 24:00 - My GRID Experience 27:00 - Accessory work for weightlifters 29:48 - Coming back from wrist surgery 33:00 - Weightlifting as a tool for training athletes 36:24 - Mentors (shoutout to @masheliteperformance & @strengthratio! ❤️) 38:54 - Female athlete nutrition 45:40 - Cutting for a meet 49:25- Speed Round Questions (which was heaviest edited because I took forever to formulate my responses 😂🤦🏼‍♀️) 55:10 - What it felt like to compete in Russia for Team USA 🇺🇸 Huge thanks again, Julia! You’re da bomb 🤗💙

Some snatch and clean work from this week - all a little heavier than last week. 💪🏼 I’m pumped about how I look to be staying over the bar better in my lifts as well as keeping the bar closer in the pull. 🏋🏼‍♀️ 1) No Contact Snatches 2) EMOM Snatches with a pause just off the floor 3) Muscle Cleans 4) EMOM Cleans with a pause just off the floor I’ve not been using knee wraps and my knees feel awesome! 👊🏼 @strengthratio #weightlifting #lifting #crossfit #coaching #strengthandconditioning #snatch #cleanandjerk

Sunday girls class is growing! It was fun having some new faces in the group today! Love working with these girls each week 🤗❤️ Every Sunday at @crossfitweddington 4-5pm 👍🏼#strengthandconditioning #coaching #lifting #athletes #fitness #workout #sports #sport #training (at CrossFit Weddington)

Some training clips from Friday! @strengthratio 1) Hang Snatch dubs - focus was on staying more in my mid foot and keeping the bar close 🏋🏼‍♀️ 2) Pause Jerks - focus was on not re-dipping and a vertical dip/drive 👊🏼 3) Upper accessory work - Chest-supported Y-Raise & DB incline press 💪🏼 4) not videoed - barbell curls & tricep kickbacks 💪🏼😜 5) not videoed - gross 2x2.5k row with increased pace every 500m 😭 💃🏼 I’m also taking @doug_bradberry’s advice and trying to avoid knee wraps for a little while to see if my knees feel better going without them #crossfit #coaching #weightlifting #lifting #strengthandconditioning #teamstrengthratio #barbell #snatches #oly #olylifting #fitness #workout