#fitcopnation

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Hell Yes!!!! Look at this beautiful new @fitcops shirt 😍 Be one of the first to order!!!! #fitcops #fitcopsprospect #fitcopnation #blacklisted
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My trip is not a trip without asking for a picture with a brother (or sister) in blue 🖤💙🖤#niagrafallscanada #canadianpolice #fitcops #fitcopnation #police #backtheblue #policewomen #policefamily #policeofficer #familyinblue #retiredcoplife 😎
1st day of the transitioning phase w/ @whitney.sp to get my body geared up for the peaking phase!. . . Top set 205kg/452lbs for an easy SINGLE at RPE 7 🔥💪🏽 THEN back off sets 4x6 (162.5, 162.5, 165, and 167.5) in kg! SN..nope I can’t dance but that @pr_breaker kicked in..at least that’s the excuse I’m using 😂🤫🤷🏽‍♂️ a little less than 6 weeks out AND starting to get ANXIOUS tho! Squats OVER everything 🦍 #cortscalibratedcompound . . #uspapowerlifting #uspapower #uspaillinois #whitneysp #powerlifting #squats #depthbeforedishonor #heavylifting #deepAfsquats #noquartersquats #bluelinebeasts #fitcops #fitcopnation #materiapreworkout #myjourney #gymmotivation #garagegym #roguefitness
In today’s world there are many of things influencing our decisions, beliefs, and values. It is very easy to find ourselves falling in line with the majority. Why? Because we want to be liked and we don’t like to be different from everyone else. We want to do what everyone else is doing. • Whenever you find yourself falling on the side of the majority it’s time to stop and reflect. Establish your own ideas and values and be the person you want to be. There will be no greater joy than when you find your purpose and don’t let anything turn you away. Find your purpose and make the world a better place. No one can stop you from doing you unless you let them🙌 • On a side note, as we all know breakfast is the most important meal of the day. My go to source of carbs in the morning is almost always oatmeal and fruit. Today I switched it up and had some Kashi waffles and fruit. Definitely worth giving a try. They are very high in fiber and low in fat. Also, they are vegan friendly🌱 • ✨The day is yours✨
"I like being a woman in a man's world. After all, men can't wear dresses, but we can wear the pants.". Some passerby took a pict of me while directing traffic. Too good not to post. #fitcops ,#fitcopnation ,#befirece ,#copslife ,#fitnessmodel ,#wbffpro ,#ilovemyjob ,#womeninuniform ,#policewoman .
Happy #flexfriday and a HUGE congrats to BLST client @kindafitlauren on her engagement!!💍 . Lauren started with us back in February and has seen awesome improvements in strength and definition. On top of working full time and coaching volleyball . We’re so happy for you and can’t wait to kick it in gear before the wedding😁👊🏼 #fitcops #fitcopnation #policemuscle #motivation #gym #onlinetraining #personaltraining #workout #workoutmotivation
Let’s just say 18.3 was not my best. This combined all sorts of movements I am simply no good at. First of all, I can’t jump rope to save my damn life. I am just not coordinated enough to jump rope. Pair that with my 7 ft basement ceilings and I was a mess. Second of all, overhead squats are hard. Third of all, chin ups suck. Needless to say, I did not hit all the reps in the time limit.... but I tried! #fitchick #fitcops #fitcopnation #girlswholift #girlswithguns #girlswithmuscle #girlcop #theopen #18point3 #americanoperatorsupplements #barbellsandbadges #thinbluelinefitness #bluelinebeast #bluelinefitness
Bring sally up, bring sally down. . Deadlifts 181kg x 10 . Becoming a better team mate with @frogmanproject . #tfl #tacticalfitnessleague #frogmanproject
Pushups? More like earth downs. . Warrior mindset Friday courtesy of @frogmanproject ‘the five rings’ 5 RFT Wearing an 8kg weight vest 500m @concept2inc Skierg 50 ring rows 50 push ups Time : 57m00s #tfl #tacticalfitnessleague #frogmanproject
Chest squats. . Spicy finisher today 3 rounds 10 KBS 300m Skierg #tfl #tacticalfitnessleague #frogmanproject
The path to success is lonely. No one's gonna walk these steps for me. . 60 minute pack conditioning, 12kg pack. #tfl #tacticalfitnessleague #frogmanproject
Barbell tuggin'. . Deadlift 170kg x 8 . #tfl #tacticalfitnessleague #frogmanproject
Here we go again we droppin' plates. . . . Deadlifts 160x10 PB #tfl #tacticalfitnessleague #frogmanproject
Ready for lift off. . . . Chin ups, BW+15kgx5x3 #tfl #tacticalfitnessleague #frogmanproject
Decided at the last minute I wanted to get in on this #crossfitopen thing... I wouldn’t consider myself a Crossfitter, but I do enjoy mixing in a WOD every so often. I figured it’d be fun to test myself, though I fully expect to see there’s A LOT of room for improvement. Finished #18point1 with 218 reps. Not great, no where near the leader, but 218 more reps than if I had decided not to do it! And I rocked my #americanoperatorsupplements tank while doing it!! #fitchick #fitcops #fitcopnation #thinbluelinefitness #girlswithguns #girlswithmuscle #girlswholift #girlcop #bluelinebeast #barbellsandbadges #bluelinefitness #bluelinefit #traintowin
Power cleans: What you do when your wife is on her way home and you've done nothing but play COD. . . . #tfl #tacticalfitnessleague #frogmanproject
If you want peace - prepare for war. . . . Short on time tonight. But that's fine. I came in, hit a PB then left. LWR STR Box jump 20" x 3 24" x 3 32" x 3 x 3 Back squat 100 x 3 115 x 3 130 x 10 training best 140 x 3 . . . #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer  #squat #hesquatsbro #strengthtraining #mensfitnessau #fitnessaustralia #functionalfitness  #tacticalfitness #hardertokill #trainhardfighteasy #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #leo
Grip, rip, repeat. So amped to hit four plates again. The gain train is coming to town and someone's disengaged the brakes. . . . LWR STR * 10 curl ups between sets Deadlift 115 x 3 135 x 3 150 x 13 training best 160 x 1 170 x 1 180 x 3 180 x 1 115 x 6 x 3 Barbell row 5 x 10 #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #deadlift #deadlifttilimdead #gripandrip #functionalfitnessl  #tacticalfitness #hardertokill #trainhardfighteasy #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #leo
Every damn day. UPR STR Shoulder press * 3 ring pullups between each set 45 x 5 50 x 5 55 x 11 60 x 5 45 x 8 x 3 DB shoulder press 5 x 10 * 5 x DHNK pullups between each set Side laterals 3 x 12 Face pulls 3 x 12
It's not the size of the nail that counts but the hammer that drives it in. . . LWR Strength Squat 95 x 5 110 x 5 120 x 12 (training best) 100 x 8 x 3 Push the big stuff hard and the rest sorts it self out. . . . #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #squat #legs #legday #tacticalfitness #hardertokill #trainhardfighteasy #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #leo
Chain gang. . . . Dips and pullups transfer well in the tactical environment and are a great 'bang for your buck movement'. I'm big on trying to simplify training. It doesn't get much simpler than pushing and pulling up your body. . . . UPR STR Bench press 65 x 5 75 x 5 85 x 12 90 x 5 95 x 1 100 x 1 65 x 16 * 5 x DHNK pullups after each set Dips - BW + 1C x 10 x 5 Ring pullups - 5 x max . . . #strength #powerlifting #benchpress #chestday #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #mensfitnessau #fitnessaustralia #functionalfitness #tacticool  #tacticalfitness #hardertokill #trainhardfighteasy #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #leo
There's no reason to live if you can't do Deadlifts - JPS LWR STR Deadlift 110 x 5 125 x 5 140 x 10 150 x 5 160 x 5 RB (recent best) 110 x 8 x 3 Use the lift to build the lift to build the body. #gymjones #strength #powerlifting #deadlift #deadlifttilimdead #deadliftordie #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #stopexercising #starttraining #mensfitness #fitnessaustralia #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement
Effort and attitude are the two traits that you can control to influence an outcome. *Alternate sets of squats and press until completion TOTAL STR SQUAT 95 x 5 107.5 x 3 120 x 10 (recent best) 130 x 1 140 x 1 150 x 1 100 x 5 x 3 PRESS 47.5 x 5 52.5 x 3 60 x 7 62.5 x 1 65 x 1 67.5 x 1 Was due to play my first club footy match on Saturday but the other team failed to show so had a battle in the rack instead. . . . #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #stopexercising #starttraining #mensfitness #fitnessaustralia #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement
Bring the hammer down. . . . INT 5 min Ski @ easy pace Then 30 rounds 10s @ max effort 50s @ easy pace Total cals 350 Signed up for our station camp dogs rugby league team who compete in a local "9s" competition every April. Will be a good test to see how all this fitness stuff translates to the field. . . . #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer  #speedisking #strengthtraining #stopexercising #starttraining #mensfitness #fitnessaustralia #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement
Working out the body with @concept2inc skierg. Working out the mind with @garyvee. . . . Music is such a foreign concept for me while working out now. If your all about the process and improving you shouldn't need to listen to Metallica to get you in the zone! I'm utilising my gym time now to absorb positive content to get the brain gains. . . . What are some podcasts that you listen to? Training related or otherwise. Hit me up in the DM's! . . . #gymjones #strength #powerlifting #powerathlete #trainlikeanathlete #trainfast #bethehammer   #strengthtraining #stopexercising #starttraining #mensfitness #fitnessaustralia #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation #fitforduty #firstresponder #police #lawenforcement #motivation #inspire
Standards are floors not ceilings - @strictlyred . . . Standards in training and life are not things to be met but to be exceeded on a daily basis. . . . LWR STR Back squats 90 x 3 100 x 3 112.5 x 10 90 x 20 Leg press 50kg x 50 100 kg x 30 200kg x 10 Leg extension 5 x 12 Leg curl 3 x 12 . . .  #gymjones #crossfit #fitness #fitnessmotivation   #fitlife #fitspo #fitnesslifestyle #instafit #instafitness   #strength #powerlifting #bodybuilding #strengthtraining #squat #legs #everydayislegday #neverfuckingquit #nfq #functionalfitness  #tacticalfitness #soflete #sofwod #tacticalathlete #militaryathlete #fitcops #fitcopnation
It wasn’t pretty, but it was a PR for me! 165! I had no intention of putting 165 on the bar today, but I felt good and kept going... Now that I know I can do it, time to start perfecting it! #fitchick #fitcops #fitcopnation #thinbluelinefitness #bluelinebeast #bluelinefit #bluelinefitness #girlcop #girlswholift #girlswithguns #girlswithmuscle #traintowin #noexcuses #americanoperatorsupplements
Do not mistake complex for more effective. There's a reason the basics have been around for so long. . . . UPR STR Bench press 62.5 x 3 72.5 x 3 80 x 13 5 rounds Bench press 60kg x max Pull ups x max Curls to finish. . . .  #gymjones #crossfit #fitness #fitnessmotivation   #fitlife #fitspo #fitnesslifestyle #instafit #instafitness   #strength #powerlifting #bench #benchpress #bodybuilding #strengthtraining #stopexercising #starttraining #neverfuckingquit #nfq #functionalfitness  #tacticalfitness #soflete #sofwod #tacticalathlete #militaryathlete #fitcops #fitcopnation
Ellery creek, about a two hour drive out of Alice. One of the places to cross off the to do list! This place is full of natural wonders unlike anywhere else. What a place to call home 👮 . . . CONDITIONING Easy/moderate 3.5km run Time 22m30s Even at 1930hrs the temperature in Alice was in the mid 30's. I liken running in this heat to wearing a gas mask. However as my third run here I feel I am slowly acclimatising and my 'easy pace' was a lot faster tonight. . . .  #gymjones #crossfit #fitness #fitnessmotivation   #fitlife #fitspo #fitnesslifestyle #instafit #instafitness   #strength #powerlifting #bodybuilding #strengthtraining #stopexercising #starttraining #neverfuckingquit #nfq #functionalfitness  #tacticalfitness #soflete #sofwod #tacticalathlete #militaryathlete #fitcops #fitcopnation
185 felt impossible today. I was discouraged, cause this felt like backwards progress... but taking into account that I’m just getting over the flu, haven’t lifted in a week and have barely gotten my calories back on track... I’ll take it. #girlswholift #girlswithguns #girlswithmuscle #girlcop #fitcops #barbellsandbadges #fitcopnation #fitchick #bluelinebeast #bluelinefit #bluelinefitness #americanoperatorsupplements
Blessed are the sheep dogs who guard the sheep from wolves. Practice like you play and don’t ever quit. We strive to make you better in all facets of life. I did this workout with all my gear and some extra weight. I used my old vest of course. I also ran in my duty boots. #crossfit #bluelinebeast #LEOfitness #rimcountry #rimcountrystrong #payson #arizona #fullgearworkouts #thinbluefamily #bluelinefitness #idoitformybrothersinblue #metcon #fitcops #fitcopnation #gamerangerfitness #arizonagaintrain
You don't need to train maximally to get results, just optimally. - Mark Bell. . . . I've always responded well to high volume/sub maximal loads when it comes to training. I'm returning to that philosophy to drive new adaptations in strength over this year. . . . UPR STR Bench press 60 x 5 67.5 x 5 77.5 x 12 60 x 5 x 5 Chin ups BW x 5 x 10 Dips BW x 10 x 5 Ab complex 2 rounds . . . .  #gymjones #fitness #fitnessmotivation   #fitlife #fitspo #fitnesslifestyle #instafit #instafitness   #strength #powerlifting #bodybuilding  #aesthetics #strengthtraining #531  #stopexercising #starttraining #mensfitness #fitnessaustralia #neverfuckingquit #nfq #functionalfitness  #tacticalfitness #tacticalathlete #fitcops #fitcopnation
There's 7 people in the gym right now and your using the one f***ing machine I want. Please leave.
#FYF In a team of 7: 10000m row Rotate after 20 strokes <1:30/500m After each effort perform: 12 KB deadlift 9 KB row 7 KB cleans/high pulls 2 burpees (increase by 2 each round til 10 the start at 2 again) Time: 39:05 . . . Final squad workout for the year and what better way to end it than with a FYF, inspired by @98rileystgym . . . The mahi these guys and girls put into our team trainings reflect in their work on the streets, dedication, consistency, effort and most importantly enjoyment!
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