@mikekratos

Mike Catris

mikekratos

🔹@kratos_nutrition Owner 🔹@ion_cardiff Co-Owner 🔹@theathleteprogram Head Coach 🔹@heavyrepgear CATRIS10 🔹@crossfittraining Certified Trainer (CF-L3)

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*** SNATCHING IN THE SUNSHINE ***
Thank you @yosaicrossfit for having me today, was nice to get out of the resort and get some Oly lifting and gymnastics done. 
I always love lifting in pounds, as I have no idea what’s on the bar, at the end of a 20min emom increasing in weight when comfortable this was my last lift. I thought it was around 110kg, but it turned out to be 265lbs (a little over 120kg)
I’ll take it! ---------------------------------------------------
Powered by @theathleteprogram 💙 getting the work done daily! #theathleteprogram | #teamTAP
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Proud to be a part of the team @heavyrepgear 
#teamheavyrep | #heavyrepgear
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#teamkratos #teamsgf #crossfit 
#fitness #fitspo #fitspiration #fitnessmotivation #fitnessjourney #crossfitter #cardio #training #trainhard #crossfitlife #motivation #workout #crossfitwod #crossfituk #crossfitprogramming #crossfitgames #sanctionals #snatch
*** IS AGE JUST A NUMBER ***
It’s true that in most sports it’s rare to see guys making moves past their late thirties but I genuinely believe the concept of age in sport is as much to do with mentality as it is to do with physicality. 
Don’t get me wrong, I know I don’t recover as well now as I did in my early twenties but I also know a lot more now than I did then. I think as long as you know what you want and you have the drive and determination to put the work in daily you can still mix it for as long as you want to. 
Look at @bicepslikebriggs ripping this years CrossFit Games season apart, despite being 10 years older than the majority of the field! 
I’m listening to the @rossedgley book while on holiday in Punta Cana and a chapter in the book talked about this point in great depth, I really do find it interesting and there must be some sort of overlap where ability and experience are at their peak which do you think carries over better to performance? 
Who is the better athlete, the young buck with all the tools, the old head with all the experience or some sort of hybrid?
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“How old would you be if you didn't know how old you are?”
Satchel Paige
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#positivevibes #positivity #motivation #motivationalquotes #quotes #quotestoliveby #quoteoftheday #monday #mondaymotivation #motivationmonday #inspirationalquotes #inspiration #mindset #howolddoyoufeel
#ageisjustanumber
*** SIMPLE = EFFECTIVE ***
On holiday with limited equipment and the closest box is closed this weekend.
NO EXCUSES
You can get a good session done almost anywhere, all I needed for this was a rowing machine and 2 x 50lb dumbbells:
15 -> 1 
Calorie Row
DB Devils Press 
My time: 25:09 (I think sub 25 is pretty achievable here but had to move about a bit through the workout) 
Give this a go if you want a good sweat!!! It many not be sexy or overly complicated, but it’s effective! 
Let me know how you get on...
(Round of 5 reps shown)
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Powered by @theathleteprogram 💙 getting the work done daily! #theathleteprogram | #teamTAP
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Proud to be a part of the team @heavyrepgear 
#teamheavyrep | #heavyrepgear
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#teamkratos #teamsgf #crossfit 
#fitness #fitspo #fitspiration #fitnessmotivation #fitnessjourney #crossfitter #cardio #training #trainhard #crossfitlife #motivation #workout #crossfitwod #crossfituk #crossfitprogramming #crossfitgames #sanctionals
*** GO HARD AND HANG ON ***
For time:
2 rounds:
25 Wall Balls @ 20lbs to 10ft
10 Fat Bar Shoulder to Overhead @ 80kg
(into…)
2 rounds:
25 Toes Through Rings 
100ft Single Arm KB OH Walking Lunges @ 24kg - round 1 - left arm, round 2 - right arm
(into…)
2 rounds:
25 Fat Bar Deadlifts @ 80kg
10 Bar Facing Burpees
- my time was 13:52 
Pick a weigh that you think you may be able to go unbroken on the 1st set of STOH, push your boundaries here. 
Those deadlifts at the end were shitty, give it a go and let me know how you get on. ---------------------------------------------------
Powered by @theathleteprogram 💙 getting the work done daily! #theathleteprogram | #teamTAP
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Proud to be a part of the team @heavyrepgear 
#teamheavyrep | #heavyrepgear
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#teamkratos #teamsgf #crossfit 
#fitness #fitspo #fitspiration #fitnessmotivation #fitnessjourney #crossfitter #cardio #training #trainhard #crossfitlife #motivation #workout #crossfitwod #crossfituk #crossfitprogramming #crossfitgames #sanctionals
*** WINNERS ARE GRINNERS ***
Had a fantastic time this weekend throwing down with my partner in crime @hillage89 at the @whiplashwelshopen - was great to help him get to the top spot on that podium as he thoroughly deserved to be there! 
Thanks very much to @crossfit470merthyr for putting on a great show, the event ran perfectly and the workouts were great fun and a real challenge.
Well done to everyone that took part across both days and thanks to all the judges and volunteers for helping make the day and to all the guys that came to support from @ion_cardiff was so good to see the girls crushing it on Saturday and Sunday too, it’s a real testament to what we have build at ION.
It’s nice to remind myself why I train like I do. So thanks again Matt for dragging me through it. 
Still a bit of life in the old dog yet!
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Powered by @theathleteprogram 💙 getting the work done daily! #theathleteprogram | #teamTAP
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Proud to be a part of the team @heavyrepgear 
#teamheavyrep | #heavyrepgear
---------------------------------------------------
#teamkratos #teamsgf #crossfit 
#fitness #fitspo #fitspiration #fitnessmotivation #fitnessjourney #crossfitter #cardio #training #trainhard #crossfitlife #motivation #workout #crossfitwod #crossfituk #crossfitprogramming #crossfitgames #sanctionals
*** ALWAYS LEARNING ***
Always be willing to learn, be it from others or from your own experience. Learn from what you did right and from what you did wrong, learn from others strengths and weaknesses. There seems to be so many people there now that think they know it all. I can tell you now, if you think you have all the answers then you’re further away from them than most! 
It’s very rare that you see people who have everything their own way thinking back critically, it’s often as simple as “that went well, do it again”. Well you can learn from successful situations too, there are always things to improve on, and always ways to get better. That’s what makes the best the best, they take a great performance and look for the things to work on rather than thinking they have it all figured out, that’s how they stay ahead of the game. 
It is, of course, easier to identify what needs work when there are obvious mistakes or things going wrong as there is almost always some instant negative feedback, it feels bad or causes an undesirable result. But just because the answer is right there it doesn’t mean that many take it. So many people will make mistakes and refuse to learn from them simply because they aren’t honest enough with themselves.
It’s an awful lot easier to blame others for things going wrong around you, or to ignore the problem completely, but that’s not the way to get better.
If you truly want to grow then you need to learn from everything, good or bad, there is always a lesson to be found. 
Be your own harshest critic (but be logical, not emotional) and be honest with yourself, if you can’t be honest with yourself then you can’t expect others to be either. 
Lastly, be willing to accept that you maybe wrong, humility along with honesty is one of the greatest catalysts to progress. ---------------------------------------------------
“LIVE AS IF YOU WERE TO DIE TOMORROW. LEARN AS IF YOU WERE TO LIVE FOREVER.” ―MAHATMA GANDHI
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#positivevibes #positivity #motivation #motivationalquotes #quotes #quotestoliveby #quoteoftheday #monday #mondaymotivation #motivationmonday #inspirationalquotes #inspiration #mind
No CrossFit gym ✅
No space ✅
No music ✅
No chalk ✅
No excuses ✅
Found a globo gym open on Sunday so I could get something done before the final day coaching @emelyewoo and @siljemilie at @crossfitlowlandsthrowdown 
Got a few funny looks from some of the guys in the gym but got some fitness did:
30min emom
Min 1 - 15 cal row 
Min 2 - 6 devils press @ 30kg per arm (Last round shown) ---------------------------------------------------
Powered by @theathleteprogram 💙 getting the work done daily! #theathleteprogram | #teamTAP
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Proud to be a part of the team @heavyrepgear 
#teamheavyrep | #heavyrepgear
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#teamkratos #teamsgf #crossfit 
#fitness #fitspo #fitspiration #fitnessmotivation #fitnessjourney #crossfitter #cardio #training #trainhard #crossfitlife #motivation #workout #crossfitwod #crossfituk #crossfitprogramming #crossfitgames #sanctionals #devilspress #rowing #mindset
This was a belter!
Tag a friend you want to hit this with. 
A great workout for strategy. What are your strengths? What are your weaknesses? Where can you pick up time? 
For time:
1,500m Rowing
150ft Double KB OH Walking Lunges @ 24kg/Arm
15 Burpee Bar Muscle-ups
1,000m Rowing
100ft Double KB OH Walking Lunges @ 24kg/Arm
10 Burpee Bar Muscle-ups
500m Rowing 
50ft Double KB OH Walking Lunges @ 24kg/Arm
5 Burpee Bar Muscle-ups
Post times to comments.
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Powered by @theathleteprogram 💙 getting the work done daily! #theathleteprogram | #teamTAP
---------------------------------------------------
Proud to be a part of the team @heavyrepgear 
#teamheavyrep | #heavyrepgear
---------------------------------------------------
#teamkratos #teamsgf #crossfit 
#fitness #fitspo #fitspiration #fitnessmotivation #fitnessjourney #crossfitter #cardio #training #trainhard #crossfitlife #motivation #workout #crossfitwod #crossfituk #crossfitprogramming #crossfitgames #sanctionals
*** DRILLS, DRILLS, DRILLS ***
Nice little snatch session yesterday working on some weak areas in my technical lifts. 
Don’t be fooled into thinking that everyone is lifting heavy every session and getting stronger for it. The time and work needs to be put in fixing movement and striving for perfect practice. Just because people don’t post the boring technical stuff or their fails don’t be lulled into thinking that max lifting is the only way to get better. Remember - Instagram is a highlight reel, not reality! 
6 sets: 2 panda pulls from blocks, 2 snatch from blocks, 2 snatch balance. 
Adding 4kg per set, one rep from each rep (in order) shown. ---------------------------------------------------
Powered by @theathleteprogram 💙 getting the work done daily! #theathleteprogram | #teamTAP
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Proud to be a part of the team @heavyrepgear 
#teamheavyrep | #heavyrepgear
---------------------------------------------------
#teamkratos #teamsgf #crossfit 
#fitness #fitspo #fitspiration #fitnessmotivation #fitnessjourney #crossfitter #cardio #training #trainhard #crossfitlife #motivation #workout #crossfitwod #crossfituk #crossfitprogramming #crossfitgames #sanctionals #snatch #olympiclifting #barbell
*** COMMITMENT ***
It’s really easy to say you’re going to do something when the moment takes you. It’s easy to act on motivation. But motivation ebs and flows and is often not enough to drive you to your goal. 
Your goals need to resonate with you so powerfully that there is no question as to why you are putting yourself through what you are to get where you want to be. 
Everybody has bad days and doubts themselves, myself more so than most. But if you truly know what you want (not just what you think you want) then that passion and drive will pull you through the toughest days. 
This is the most important reason why your goals need to be intrinsic, you can’t do them for anyone else, if you’re in it for the fame or the following then you’re never going to last. Those that succeed are the ones that want to do it for themselves. 
Surround yourself with people who push you further towards your targets. If there are people that aren’t helping you achieve then you had better believe that they are helping you fail! 
Be consistent, don’t go all in for one week and then pull back the throttle as soon as things get tough. 
Know what you want, and be relentless in your pursuit of that goal.
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“Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you.” Orebela Gbenga ---------------------------------------------------
#positivevibes #positivity #motivation #motivationalquotes #quotes #quotestoliveby #quoteoftheday #monday #mondaymotivation #motivationmonday #inspirationalquotes #inspiration #journey #mindfulness #commitment #drive #ambition #relentless
*** DO THE BORING SHIT ***
This is week one of my new focus, I know where I want to be and I know what I need to do to get there. 
The last few months have been a bit aimless in terms of motivation, drive and I’ve just generally been going through the motions, often neglecting what needs to be done for the more “fun” option.
This stops now, the goal has been set and the work starts now.
10 x 300m rows and 15 x 400m sprints on the track may not be the sexiest stuff for the gram, but this is what needs to be done. ---------------------------------------------------
Powered by @theathleteprogram 💙 getting the work done daily! #theathleteprogram | #teamTAP
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Proud to be a part of the team @heavyrepgear 
#teamheavyrep | #heavyrepgear
---------------------------------------------------
#teamkratos #teamsgf #crossfit 
#fitness #fitspo #fitspiration #fitnessmotivation #fitnessjourney #crossfitter #cardio #training #trainhard #crossfitlife #motivation #workout #crossfitwod #crossfituk #crossfitprogramming #crossfitgames #sanctionals
*** GO HARD AND HANG ON ***
Can you stay unbroken on the toes to bar?
Loved this little burner, and really enjoyed the single arm devils press, something a bit different to mix it up a bit.
If you’re running out of time on the devils press then you can alternate arms in the final set.
My score - 8 devils press into the 21s
Performed with @chloemwilliams at @ion_cardiff ---------------------------------------------------
Powered by @theathleteprogram 💙 getting the work done daily! #theathleteprogram | #teamTAP
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Proud to be a part of the team @heavyrepgear 
#teamheavyrep | #heavyrepgear
---------------------------------------------------
#teamkratos #teamsgf #crossfit 
#fitness #fitspo #fitspiration #fitnessmotivation #fitnessjourney #crossfitter #cardio #training #trainhard #crossfitlife #motivation #workout #crossfitwod #crossfituk #crossfitprogramming #crossfitgames #sanctionals

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