Skill Clinic: Competitors Mindset

I'm Not Seeing Success, But I feel Like I'm Trying?

There are 3 key aspects to seeing success. 1️⃣How is your training? (yes the fun part;) 2️⃣How is your nutrition? (abs are made in the kitchen) 2️⃣How is your overall lifestyle and habits? (hydration, sleep, recovery, time management, stress management) If you only focus on 1 of these above, your progress will stall or be slow. Make sure you look at all the elements of your lifestyle-the ones you have control over-and start making positive changes! We'd love to help you more! https://www.joincrossfitkada.com/start-my-transformation

Programming Overview 8/26 Monday: Press Complex + Zercher Lunge & Tabata Fun Tuesday: 5 Sumo DL (tough) + 15:00 Min AMRAP Run/Clean/Carry Wednesday: Snatch Complex + Fran Prep Thursday: Structural Work + Annie Friday: Back Squat Doubles + Muscle Endurance Saturday: "Hot Shots 19"

Timeline Photos

Don't forget! Next saturday join us for a free park workout! Bring a buddy and opt outside! Check out the Facebook Event page for details! https://www.facebook.com/events/371969446799000/

Coconut Curry Chicken Meatballs (with Video) | The Bewitchin' Kitchen

Following up on the plate method...check out this awesome recipe that fits all the categories! ​Remember your plate needs appropriate amounts of protein, fats and carbs in order to lose weight and build muscle! KADA is different. We focus on your healthy lifestyle, not just your 1 hour of the day workout.

Workout Wednesday💪 Has this thought crossed your mind? "I wish I could do 1 pull up." 🤔 Well-thats an AWESOME goal and one I had 9 years ago. I had these string bean arms that would break n half with the slightest breeze...so I went on to change that. I bought a pull up bar and put it over a door frame in my house. Every time I walked past it, I would jump up with my chin over the bar and lower myself slowly (like 3-5 seconds-whatever I could handle) down until I was hanging there. ​ ​✅Soon enough, it was easy and I could do it a few times and even hang out with my chin over the top of the bar for 3-5 seconds. ​ ​Guess what happened a few weeks later? ​ ​A pull up!!! 🎉🎉🎉 ​ ​I kept at it and did 1 pull up every time I walked past it and soon enough I was doing 5 every time. Of course this was all paired with other training and proper nutrition, but it's doable!!! Let me know if this is your goal! ​ ​Step 1: start by just hanging from the bar for 30 seconds at a time. Then work up to "negatives" with the slow lower. ​ ​We have skill clinics 1x per month to dive deeper into these goals! ​ ​You've got this!

Timeline Photos

Remember yesterday when we talked about change? How if your schedule changes, or job changes, or you have a baby and home life changes...or any of those crazy things life throws at us? Gah! Life get's so messy, yeah? ​Marshall and his wife just welcomed their 3rd baby. But what else does Marshall have 3 of? 3 dedicated fitness challenges where he said "yeah life threw something at me, but I'm doing this for ME." He's put the work in and chose not to let life get in the way. ​ ​Dedicate your time to YOU ​Join us for your transformation: ​https://www.joincrossfitkada.com/start-my-transformation

There are 3 key aspects to seeing success. 1️⃣How is your training? (yes the fun part;) 2️⃣How is your nutrition? (abs are made in the kitchen) 2️⃣How is your overall lifestyle and habits? (hydration, sleep, recovery, time management, stress management) If you only focus on 1 of these above, your progress will stall or be slow. Make sure you look at all the elements of your lifestyle-the ones you have control over-and start making positive changes! We'd love to help you more! https://www.joincrossfitkada.com/start-my-transformation

Hey yall!! Super exciting news!!! I want to introduce Dylan Barnes as our newest member of the KADA coaching staff! The KADA team now has 4 Level 2 coaches which is incredibly awesome, as this high level of training is a huge part of our mission statement. Here's a bit about Dylan! Welcome him to the team! Bio- "I first tried Crossfit when a friend drug me kicking and screaming to my first class in 2012. Forgetting that my friends knew me well, I walked out of my first class signed up and a new obsession on my mind. I learned all the movements and began coaching 3 years later. From that point on I’ve enjoyed learning the technical aspects of coaching and still continue to learn and compete. My favorite part of Crossfit is how effective it is and how it can be scaled to anyone! My favorite type of workouts are either short, fast and heavy or the long grinders. Dylan's certifications: L2 cert Crossfit gymnastics cert Olympic lifting cert.

Life Threw a Curveball and I Can't Fit in Time for Me!!!

Monday Motivator: It takes 2️⃣-3️⃣ weeks for a schedule change to offer "normalcy" again. What happens when a job change happens, when hours change, when you have a kiddo 👶 and you are home with the family more?(💁🏻‍♀️hellow its us;) 2 kids in 2 years doesn't offer much normalcy!) Unfortunately, life is not going to get easier and it is not going to "slow down" and let you catch up. Your flexibility and having a game plan are important for you to be able to adapt and be resilient. Let's get moving again! You've got to make change happen. https://www.joincrossfitkada.com/start-my-transformation

Weekly Programming Overview: (8/19) Monday: Snatch RDL & Prone Row, Sprint MetCon Tuesday: Heavy Triple Back Squat + Karen Wednesday: Gymnastics Skill Work + Nicole Thursday: Heavy Triple Bench + Alphabet Soup :) Friday: Big Clean Complex + 500M Row Time Trial

Timeline Photos

Both women here are mamas. Both have careers as well as dishes to wash, bedtime stories to read, laundry to fold, pancake breakfasts to make, floor mopping to do. (One of them even fits in time for homework!) Putting time and effort into "ME" as a mom is one of the best things I've ever done for my kids. Oh, right! The gal in the shorts is me, co - owner and coach;) I have two kiddos...they are 2 and 1. Mel? She's got a full time job and a kiddo. Why do we do what we do? ​ ​Have you tried to make a pancake for your kids when you were personally low on "fuel" yourself. Nope..not talking food fuel (although eating before your kids eat is highly recommended). I mean "me time" fuel. Yes-that-the time where you put everything else aside and you do something for you. I can flip 17 pancakes at 1 time when I get some "me time" in every day. Ask me to flip just 1 pancake when I'm low on fuel and I break ceramic plates. ​ ​Do something today for you mamas:) ​ ​www.instagram.com/kdcfkada ​www.instagram.com/elise.melissa