Quarter Deck Athletics

Doin’ it for #thegram Home grown peaches... Many people like to look good in the mirror and I get it, I respect it. ... On any field I step on I want to be underestimated, like a junker dragster. It isn’t about the polished hood and perfect paint. It’s about what’s under the hood. It’s about the go muscles. I’m starting to feel like myself in the gym, feeling more like myself, moving the way I want, with the intensity I want, with the weights I want. It feels good to be getting it back. The secret? Consistency. I kept showing up. I kept not doing what I felt was my best. I watched my food. I watched my hydration. I made sure to get more sleep. Simple not easy. Want to get in on our Brazilian butt lift program? Time to work the go muscles! #peaches #crossfit #deadlift #homegrown #bootyworkout #crossfitcoach #crossfitguys #amidoingthisright #thisiswhatthepeoplewant #tbt #thursdayvibes

Warm up3 rds15 banded good mornings10 push ups30 toe raises Strength6x5 deadlifts WorkoutAmrap 18Farmer carry15 dips15 deadlifts http://qdathletics.com/2021/05/13/may-13-2021/

This is a perfect representation of what we do. Through this door is @crossfit What it is to an outsider is really a mystery, you have an idea. Much like a person will have an idea of what rage Grand Canyon is from a picture. ... You don’t know. Every place is different. What every place has in common is people coming together to be better. To challenge themselves in an environment of like minded individuals where we cheer for those working the longest and until the end. We high five, fist bump, joke around, and get serious work done. We learn, we grow as much mentally as we grow from a fitness standpoint. I can say all of this and it still does not do it justice. I’m 38, I have been doing this for a decade 5-6 days a week and I am still getting better, stronger, and looking forward to these workouts every day. If there was something more effective for getting in shape, being prepared for anything life would throw at me, I would do it. The truth is there isn’t anything better. That’s not me being cocky. Go into any @crossfitaffiliates and see for yourself. It works, it works the best. End of story. Come find out for yourself. #qda #fitfam #letsgo #pumpday #crossfit #crossfitcoach #crossfitcommunity #crossfittraining #senecaone #buffalony

Warm up3 RDS3 wall walks feet up wall like open3 walk outs3 wall walks hands to down wall Then2 RDS20 shoulder taps20 pike lifts8 DB snatches WorkoutFor time20 hspu10 DB snatch15 hspu20 DB snatch10 hspu30 DB snatch5 hspu40 DB snatch Rest 3 Post workoutTabataV up Rest 3 TabataMed ball Russian twists http://qdathletics.com/2021/05/12/may-12-2021/

We have two options. Get busy living or get busy dying. I tell people all of the time that if you do not find time to be healthy then you better make time to be sick. ... How do you want to pay for your health? A little at a time or this huge lump sum payment with a multitude of other crazy things? Afraid you won't be good at it? That is normal, we all want to be good and the truth is no one just starts good. Everyone knows what day one is like and everyone is supportive and encouraging. No one has ever come in on day one and said, "I just want to stay the way I am." Afraid of getting injured? It does happen from time to time. However, we watch, correct, and modify more than you realize pushing you when needed and holding you back when needed. Whether you realize it or not. We get more complaints from clients to watch them less than anything else! Choose your hard. Make an hour a day hard to make the rest of the day feel easy? It is all up to you. That shirt does not lie. #qda #fitfam #crossfit #letsgo #improvedaily #motivation #inspiration #coach #lifelessons #pursueexcellence

Warm up4 rds200m row10 said high pulls each arm15 band pull aparts StrengthEmotm 151 squat clean thruster WorkoutEvery 5 minutesFor 25 minutesRow5 squat clean thruster http://qdathletics.com/2021/05/11/may-11-2021/

#FYF #iykyk Maybe that workout should be called hungry thighs...... Sorry if you eat your lunch before 900 but not really... Full body Friday @laurpacc @amberasmall @pbadaszewski @bellecorsaro @lifelover72 @moooo_se @brooklyn615_615 @laurenjoyc @rachkistner @freespirit02

BAOAB One story goes that the god Thora did not like the baobab growing in his garden, so he plucked it out and threw it out over the wall of Paradise. It fell on the Earth below, landing upside down and simply continued to grow.Another story goes that when the baobab was planted by God, it kept walking, so God pulled it up and replanted it upside down to stop it moving.... http://qdathletics.com/2021/02/12/february-12-2021/

BAOAB If you are unaware, Friday at QDA is always a special day. Typically it's the hardest. ... Not always physically but mentally. It's a grind. A mental challenge. It may require more strategy, less guidance, a greater tolerance of discomfort. Typically I seek or stories of challenge from history of myth that relate in a way to the workout. Sometimes the chicken comes first, sometimes the egg. Tomorrow is no different. Hope you all like the hint... Let me know what you think is going to happen below... #fyf #iykyk #qda #fitfam #letsgo #fridaymood #fridayvibes #timetoeat #hints

It was really cool to see this all on my way to work this morning... Buffalo had been down for years. Laughed at. ... A place of punishment not pride. A place you had to say you were from, not a place you were happy to stay. Like the @buffalobills Buffalo is not the same anymore. Things are different. It still smells like Cheerios and the tenacity is still there. It might be the rust belt but there is new grease on the gears and hinges. It has been a slow methodical start. Slowly converting the nay sayers and the ones shouting you will never be good enough or that you will fail. Big things turn on small hinges. Either you run the day or the day runs you! Go Bills and go Buffalo! #gobills #sameattitudenewcity #cherriosandwinning #letsgobuffalo #buffalobills #buffalony #senecaone #letsgo #saturdayvibes #weekendvibes #playoffs #hungryandhumble

Warm up4 rounds10 moose antlers each side10 sky reaches each side10 Cossack squats each side10 Egyptian squats18 minutes 3 RDS3 ohs3 burpee bar hops@workout weight5 minutes Workout4 minutes on4 minutes off 3x Amrap12 pull ups10 ohs8 burpee bar hops http://qdathletics.com/2021/02/11/february-11-2021/

Heavy barbell Gymnastics Outdoor run Long Friday ... Playoffs Let’s get it!!! @robertmatthewkarp crushed it today. It might have been that sick t shirt! Regardless come get after tonight with @smkarnas or hit us up this weekend!!! #fyf #iykyk #letsgo #fitfam #buffalony #qda #qda2

There are few things I do well. One of the things I do well is push. Tell me your goal, I'll get you there. ... You may regret it because I will do everything in my power to get you to that goal. I'll be very honest about the work, effort, skill, and drive that will be needed. Everyday is practice, every single day. You walk in the doors of QDA, you are treated like an athlete. A person trying to get better, to improve themselves on many levels. In every practice you will be pushed, a little. Some days it's push alot. Some days it is more of a nudge. The goal for all is the same, improvement through consistent effort. I have been coaching @crossfit for almost a decade. I have been a personal trainer trainer for over 15 years. The most common thing to achievement and success is continuous effort. Show up, consistently. Show up to sleep, consistently. Show up to eat well, consistently. Show up to hydrate, consistently. Show up to fill your cup, consistently. #qda #thisistheway #consistency #fitfam #eyesontheprize #hardwork #showup #doitagain

What the Hecate Hecate is a Greek goddess and a goddess of many things boundaries, crossroads, magic, spells, witchcraft, and her name translates to the far reaching one. Today you will reach crossroads, boundaries, and will need to reach far to finish Amrap 4020 strict push-ups20 deadlifts5 clean and jerk600m run http://qdathletics.com/2021/01/15/january-15-2021/

Warm up/Strength25 minutes For quality Amrap flow1 TGU then while standing 5 windmill, 5 oh lunges on that side, finish tgu WorkoutStill holding Emotm 30Minutes 120 second back rack static holdMinute 220 second l sitMinute 320 second max meters http://qdathletics.com/2021/02/10/february-10-2021/

Your body tells a story. This photo reminds me of an old blind man meeting the hero of a story where they are trying to disguise who they are. The blind sage knows. ... They know the marks of work, struggle, failure, growth. The callus forms from repeated work. Scars from failures. The hands are a book, a roadmap, a history. What story do you hands tell? What story do you want them to tell? The road is up to you. Hold on, it’s a wild ride.

Warm up90/90 rotations5 minutes Then4 rounds10 walking hamstring stretch10 walking hip flexor stretch20 Cossack squats Workout4 rounds for time50 air squats50 calories Post workoutCouch stretch5 minutes each side http://qdathletics.com/2021/01/14/january-14-2021/

I saw this quote from my freshman year English teacher yesterday. A quote of a quote of a quote of a quote. He shared it from someone else who is sharing the above Fred Rogers quote. ... It’s always best to go out with a quote. Since someone else has already said it best, steal from them and go out strong- American History X This is an amazing quote. To me it hits on all of the key points of life. I want my son to be strong. Strong enough to fight through what life throws at him. I want the athletes at my gym to realize their strength. Not just strong for a woman, not strong for a newbie, not strong for someone old. Just strong. Strength is most easily measured physically, for most. However, I believe strength from the inside is the most important. That strength allows the physical strength to develop, grow, and blossom. It really is a beautiful thing! #qda #qda2.0 #fitfam #letsgo #strength #mrrogers #quotes #lifequotes #lifelessons #strong