Instagram story viewer> @spencercoaches> Tagged

spencercoaches

@spencercoaches

undefined

POSTS STORIES REELS TAGGED

But when did HSW start feeling like thisss 🫨🤯🤯

Back in May, getting a consistent 5–10 feet unbroken was a whole BATTLE. Fast forward to today and I hit FIVE sets of 15ft unbroken in a WOD… after only touching HSW once since June?!?! 🫨🫨🫨

And the craziest part? They actually felt SOOO GOOD. Like, better than they’ve ever felt before 😯😯 I was like woahhhh what’s happeninggggg rn

It’s been really cool seeing how all the other strength and skill work my coach @spencercoaches and I have been putting in is showing up in ways I didn’t necessarily expect 🤩

And honestly, with my lower back currently rehabbing and mot being able to hit my usual barbell weights, moments like this mean even MORE 🥹🥹

Because as easy as it is to get caught up in what I can’t do right now, I don’t want to overlook all the things I’m getting BETTER at in the meantime 🤠✨

Shoutout to my upper body for holding down the fort while my lower body gets all the love and strength she needs 🤭🤭

And ya girl is SO excited to keep putting in the work and see where it takes us!!! 🤝🏽

@crzyoga_fam #crzyogafam

95

28

Rainbows views with the crew on the last Amazon workout for a few months!

26

0

8 months of hard work on squatting with @spencercoaches and that shit is paying off. Front squats and dubs, two of my bigger holes, have made substantial progress this season 💪🏼
.
Feels so good to see the progress happening!
.
We keep grinding 🔥
.
.
.
.
#runfastliftheavy #confidence #strengthandconditioning #intensityovereverything

83

13

Most athletes I work with don’t have a skill problem. They have a fatigue problem.

You can string together 30 double unders fresh. Toes to bar look clean when you’re warming up. Then minute twelve of a workout hits and suddenly you’re doing singles, tripping on the rope, and standing under the bar talking yourself into the next rep.

That gap shows up because skills usually get practiced in one setting and tested in a completely different one. You practice fresh, then compete tired, and nothing in your training connects the two.

No Hesitation is built to close that gap. It places you where you actually are, then moves each skill through four stages: play, practice, stress, and test. Two to three short pieces a week that sit alongside the training you’re already doing. I review placements and the tough calls myself, so it isn’t just an algorithm guessing.

Build the skill. Trust your fitness. No hesitation.

The beta waitlist is open now. Link in bio.

#spencercoaches #nohesitation #crossfitgymnastics #doubleunders #crossfitathlete

175

0

IF YOU TOLD ME I WAS ABOUT TO PR BEFORE WALKING ON THAT FLOOR, I WOULD’VE LAUGHED 🤣😭

Because tell me why my warm-up was absolute CHAOSSSS 💀 Between stressing over which pair of grips for these rigs, the slippery warm-up bars, running out of time, and literally having to RUN to pee before my heat… ya girl was not feeling particularly prepared 🤣

BUT THENNNN…

20 UNBROKEN BUTTERFLY CHEST-TO-BAR!!! 😭🥹❤️‍🔥

Seeing all that hard work pay off right in front of my very eyes 🥹🥹 @spencercoaches ✨

Day 2 is off to one heck of a start!!! LET’S GOOOOO 🔥

Ft my favvvv grips @rbst.gear.co (code: Gaby20 for 20% off)

210

44

Does anything else really matterrrrr 🥹❤️‍🔥

When I signed up for this comp, I couldn’t do a SINGLE wall-facing HSPU. Let alone a wall walk straight into one...

Fast forward to today, and ya girl did SIX wall complexes on the competition floor!!! 😭🥹

That smile at the end? That’s me looking at my husband and holding up five fingers because I’d just hit my fifth complex without a single failed attempt 🥹 (I meannnn I think it’s very visible how hype I was lmaooo)

SO much hard work went into getting to this moment, and getting to see it all pay off on the competition floor (after two other events) is a feeling I can’t even describe 🥹🥹🥹

All I know is regardless of anything else THIS is a moment I’ll always be proud of and cherish ❤️‍🔥

@spencercoaches all the HSPU and box HSPU and negatives and bench pressing of every variation paid offfff frfr WE HERE!! WE LIVEEEE

Also perffff video cause ft my girlllllieee @danii_wrx slaying right next to me (okay sorta next to me loll) 👑

815

85

Cardio Machines in CrossFit Competition

23

0

Well the days are getting darker faster, so the crew hit the track and the captain couldn't figure out the camera

22

1

A big gap I’m trying to fix in competitive CrossFit:

You can do a rep of a skill, or some in isolation, but they fall apart in workouts and you don’t know how to get from point a->point b.

This is the framework I use with my 1:1 athletes.

Soon it will be available to everybody.

Check out the new page and get on the waitlist! I’ll be adding people to the beta slowly.

#crossfit #gymnastics #fitness #skills #training

20

0

Some dusty shoes for the crew on Amazon!

24

0

On the latest “Coaches Interrupted” the guys dissect the @grit_stampede workouts, programmed by @tysonmaherr

The competition starts shortly, so be sure to tune in!

@gritperformancecentre
@ben.wise
@spencercoaches

41

2

Business AND burpees 🤝🏽🤣✈️ #BusinessTripFitness

Touched down in Orlando for a work conference and went straight from the airport to the local CrossFit box for some comp prep - as one doesss 🤭

9 DAYS OUT 😛 @fightforthefittest

And while the road to this comp hasn’t exactly gone according to plan, one thing’s for sure: I’m gonna give it everything I’ve got 🙂‍↕️🙌🏽

Because at the end of the day, I’m learning that I don’t need perfect conditions to show up, give it my best, and make myself proud 🤍 And THAT is exactly what I intend to do 🥹❤️‍🔥

Different city, different gym, same determination 🤝🏽

Thanks so much @mousetrapfitness for being so welcoming and accommodating 🥰🥰🥰 and for having such a vibey aesthetic

***alsoooo @spencercoaches strict C2b in WARM UP is crazyyyy work 🤪

111

30