Unknown Krissy Mae Cagney
kmaecags @hashtag.miguel came to help me pack and ship @doughnutsanddeadlifts orders all day, so we took a break to walk to @doughdoughnuts. I live on 21st in Manhattan so I have Doughnut Plant on 23rd and Dough on 19th... Coincidence? I think not. I didn't choose the doughnut life, the doughnut life chose me. 1d

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kmaecags 215x3 reverse banded bench. Bench is my biggest weakness, especially with have under the muscle bolts ons. Hoping to hit this for one (sans bands obviously) at my meet next month. Felt extra strong today training with @mnhowie and Nick Shaw (@rpstrength) today. And of course, the looker of the relationship, @dcanavero. Thanks to @crossfitprospectheights for having us today. 2d

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kmaecags I am hosting a FREE seminar in Manhattan this coming Sunday with @torilifts @passion2befit and @katiesfitscript. We are almost full but we have about 70 more spots available (this is a BIG seminar). If you want to reserve your spot, email Tori at IGfitseminar@gmail.com with your name and age. We will spend the first half of the seminar as one large group where you will hear all of us speak then we will break into groups for the second half, where you will have the choice to learn more about either powerlifting/weightlifting, bikini, figure, or physique. Even if you don't compete in anything and you just want to learn about training or nutrition in general, you're still more than welcome to attend. (We will not be working out.) 3d

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kmaecags And then 328 for 3 because I'm feeling real good and real quick @biolayne @jesseburdick 4d

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Video Krissy Mae Cagney
kmaecags 140kg (308#) speedy pulls from 3" at about 70%... Peep the look I turn around to give @dcanavero when I'm done. That's how I locked him down. 4d

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Rise Krissy Mae Cagney
kmaecags My face on my last rep (#20 unbroken) of my AMRAP at 80% (220#) after finding a 5RM (275#) back squat for the day. This one is for @sasquats @mirandalovett @em_dunc. Weighed in at an all time low today. About 6 weeks out. Feeling good. 4d

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Normal Krissy Mae Cagney
kmaecags I feel like I've waited literally forever to meet @leanna_carr and we even got to twin today. If you're in DC, stop by the American Open tomorrow and swing by the @doughnutsanddeadlifts and @juggernauttraining booths and say hi! 6d

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kmaecags @doughnutsanddeadlifts is all set up at the American Open! Come by to snag a doughnut and a shirt. We are right next to @juggernauttraining. 1w
  •   faithandfit Those tanks 1w
  •   primantisandwich Thanks for the shirts and doughnuts! My wife loves the tank top! It was nice meeting you. I'll be buying your Macros Book shortly! 7d
  •   mrsdubs41 Those are the classiest donut boxes I've ever seen. Although, I still prefer the classic pink that instantly brightens your day (unless it's empty, god forbid). 6d
  •   theonlyisha thank you so much for the free donuts! and the fantastic shirts too. I'm a big fan <3 4d
  •   jojobradley1973 Just got bought my 2 nd book from you!!! Can't wait to read. Black iron sexy sculpt!! 3d

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Normal Krissy Mae Cagney
kmaecags People often inquire how on earth I manage to do all that I do. As a business owner, athlete, writer, boss, and girlfriend, I was finding myself stretched thin more times than not for a while. Although I wish I could say that I'm fantastic with time management, that's not necessarily the case. I simply just picked the right people who support all my endeavors and we make it all work it. Sacrifice is a tricky word and I don't use it often because I personally no longer believe that we should sacrifice one important thing in our lives for another. I much prefer balance over sacrifice. I'm currently prepping for a PL meet however my business brought me to DC for the weekend where I'll be required to work from 8am to 6pm. Given that I wont sacrifice my athletic career for my professional one, my ass in the gym at 6am and I'll be back in the gym at 6pm to do my strength training. I'll still get to join my team for a celebratory dinner then get adequate sleep. And I get to have my man by my side the entire time. If you want to do it all, you need to find a realistic way to make it work. It may require early mornings and late nights for a while, but with the right people, everything will fall into place. I'm feeling very thankful today. 1w

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Normal Krissy Mae Cagney
kmaecags Turns out @dcanavero doesn't like it when I come home from morning meetings at the @doughnutplant without doughnuts. So I made sure I came home with plenty tonight. #HowToGetOutOfTheDogHouse 1w

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kmaecags Caffeine, carbs, and Led Zeppelin will forever be the superior pre-workout combination for any serious lifter. Leave your C4, Jack3d, and Mylee Cyrus at home, kiddos. 1w

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Amaro Krissy Mae Cagney
kmaecags Am I doing advertising right? @cleansnatchsoap #PRsoap 1w

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Valencia Krissy Mae Cagney
kmaecags It was awesome to be back in my element today and lecturing on optimizing performance through nutrition and flexible dieting. We had 30 athletes show up to the @criticalathlete seminar to lift, doughnut, and learn. I hope that everyone walked away with the desire to become a more self examined athlete. 2w

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kmaecags Full house in New Jersey today at our @criticalathlete seminar @dcanavero and @mustbeaikin are teaching their athletic positioning method to the lifters and I'm gearing up for the performance nutrition lecture. And obviously @doughnutplant supplied the doughnuts. PRs all over the place. 2w

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Normal Krissy Mae Cagney
kmaecags Ok guys its @jesseburdick this is my #tbt and last post of the take over.
Throwing it back to that one time I cut to the 220 weight class and @marksmellybell was fat. Good times.
I'll be around all day and ready to answer your questions on anything. Strength, squat, bench, deadlift, programing, accessory work,Mobility, macrame ... So what yall got? How can I help?
2w
  •   cassidyraefit That's good to know! I sometimes felt like it was odd but there are so many ways to train. I am trying to learn more about linear progressions. Did a workout with it the other day. How is that beneficial? 2w
  •   amygeneva Is there a difference in fasted morning cardio and cardio done at night before bed and to fast while you sleep? What are the results for both? Asking because it's so hard to do cardio in the morning. With being at work by 6. So I thought maybe I could do it after my last meal right before bed? 2w
  •   kmaecags @amygeneva fasted cardio is something that has been argued over and seen people and their camps and followings go to war and likely fists over. Some say it's essential so say it's worthless. So what I will tell you is the experience I have had with it, and the results people I know and have worked with have had. It works. The idea is to get your metabolism up and initiate at burning for the day. Great thing about it is it isn't much, 15-20mins goes along way. Bad thing is you have to get up earlier. Is it essential? No. But what I boil it down to is this: if you are looking at doing more cardio at the times you have listed which is going to Benoit you more? I'd say getting up earlier will be better for you and your day and more likely to get done. I know I didn't directly answer your question, but I hope you understand its one of those questions that you can't answer it all becomes an opinion. 2w
  •   amygeneva I completely understand. Thank you so much!! 2w
  •   bayleybakes @kmaecags thanks! Will add in some static back and ab work! 2w
  •   asamarcheline @kmaecags any tips for lifters recovering from abdominal surgery? I have a few more months til I can lift again, and I know it'll take a while to build up again. I count my macros still, but I'm getting skinny fat since I can't lift. 2w
  •   tessitababy @kmaecags how do you build speed out of the bottom of the squat? Also how can I find hip power? For the life of me I can't develop the power I want to have from my hips. 2w
  •   britt_sorn Is he drinking pedialite?? 1w

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kmaecags Happy birthday to my friend @zevenesh. He's served as a major inspiration to many, myself included, and I love everything he is about. This is a phenomenal read for anyone and everyone in the strength and conditioning field (coach or athlete). Swoop one up as he's having a birthday sale today. Awesome Christmas present for any meatheads you know. Thanks for being awesome to me, Zach 2w

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kmaecags What's up guys @jesseburdick here taking over today to talk about the deadlift.
The deadlift is a misunderstood but amazing movement. Some love it, some hate it. But done right it can be the most effective
And best training tool you have access to.
Sumo, conventional, on a deficit, off blocks, pin pull? What cha got? How can I help?
2w
  •   mhallenberg Thanks a lot, any tips on how to do that? Could just google.. thanks again! @jesseburdick 2w
  •   stephendiv Since starting CF in July, I've fallen in love with this lift! However, I totally F'd up my lower back earlier this week and last from not squeezing my butt enough and lifting with my back instead (low weight quick reps). Any tips to help relieve pain and heal up quicker? 2w
  •   kmaecags @stephendiv I always believe that most lower back issues can be taken care of by addressing the hips. So roll and smash and distract those and Id bet you get back on the horse real fast. 2w
  •   stephendiv Can't wait to get off work and try that. Definitely noticed the il' hip flexers have been tight since then, but had only rolled out quads, abs, and gluteus. Huge thanks! 2w
  •   mmvalverde Damn! That touch on the ground and lift again.... 1w
  •   mmvalverde ... Is no joke 1w
  •   josephhaefstattooer @kmaecags I finally injured myself maxing out on my deadlift I heard the loudest pop! It's getting better but I can't feel my last three toes an calf! I'm squatting agin but I'm down almost 100lbs. I wanna deadlift agin but I'm scared! Any advice?? 1w

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Video Krissy Mae Cagney
kmaecags Hey everyone its take over Tuesday with @jesseburdick and today It's bench press day!

This video is of my last meet and a PR for me with 480. Bench press has really been a labor of love for me. It's been a long and at times grueling process. But I have learned lots and lots along the way and I'm excited to answer any and all questions.
Bench press, incline press, shoulder press, military press, push press? What you got? How can I help?

Ready set go!
2w
  •   dimomapoppulasaurusf Thank you so much! You and the athletes you train are always inspirational! @jesseburdick 2w
  •   brookelkelly What is a simple basic way you would explain bench pressing to clients who have no experience with it? 2w
  •   bturk1016 @jesseburdick my wrists! I go heavy 315+ and they hurt so bad I have to put up the weight any tips? 2w
  •   kmaecags @jakesparling oh Ya totally, I have to or I can't get my legs where I need em. I often times warm up w a hip circle on from @mbslingshot to get my hips activated the way I need em to be 2w
  •   kmaecags @theciguena with throwing athletes you have to go case by case. Some of them are such scared puppy dogs about it, having been beaten over the head w the 'don't ever press' stick that even if you wanted them to they would run away crying. But let's face the facts the pitcher of this day and age, just like Nolan and the rocket, are big strong dudes. And big strong dudes press something somehow someway. It's up to the coach and athlete to figure out what's the best bet for that certain athlete. I know of a certain soon to be hall of fame quarterback who would come in the gym w a paper, sit on the hamstring curl machine and read, then do some rotator stuff and abs and then leave. 2w
  •   kmaecags @brookelkelly its an upside down push-up. a full body static position with some arm extension. Start those truely new people On a wall and work their way down to the floor. 2w
  •   kmaecags @bturk1016 go get some good wrist wraps from @mbslingshot and watch @marksmellybell 's YouTube and watch him and all the TST dudes wrap 2w

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kmaecags The takeover begins...
Ok guys its @jesseburdick I'll be on for the next few hours taking any questions you have.
Let's talk squat...
Free, box, back, front, pause, dynamic, max, raw, geared, knee wrapped? What's your best and worst? How can I help?
3w
  •   kmaecags @kayla.freitas got it well you can put a bandaid in the problem by putting some small weights underneath the heel of your foot and/or get an Olympic lifting shoe that has a heel built in. But eventually you will need to be able to force your hips back, keep your heels on the ground, stay upright and squat. Practice with just body weight and learn where is goes wrong and force your form. Hip and hammy mobility is going to be needed as well 3w
  •   mybrightestday I have bad knees, losing cartilage in both but more in my left knee; I take a glucosamine supplement and where leg braces when exercising. I'm of the mindset that incorporating squats will help strengthen my legs and knees but worry that I could damage my knees in the process. Should I modify in any way or do alternative exercises? What do you suggest? @jesseburdick @kmaecags 2w
  •   elizabethshart @kmaecags thanks for your reply 2w
  •   iloveboobs I have super right hips and they've been giving me a bunch of grief and pain lately i cant get very low on my back squats because of it, I've tried flossing with the handle of a KB and some static stretching but if doesnt seem to be doing the trick. Any suggestions? 2w
  •   elizabethshart @kmaecags I took your advice and foam-rolled and my back didn't even hurt today after squatting! But could it not have been fine because I did low-bar squats today and I went a lot lower? Because I then did goblet squats and it hurt/constricted so I guess my form for goblet squats must be off.. It's definitely a tightness in my middle back I think. Thanks for the tips anyways, and if you have any more in light of what I just said that would be great 2w
  •   kmaecags @mybrightestday I add in some fish oil and start squatting just body weight and try to make sure you are pushing your hips back and minimizing your knees coming forward, box squats are a great move as well. 2w
  •   kmaecags @iloveboobs gotta stay in front of things and make sure you keep an eye on your quads. 2w
  •   kmaecags Glad to help @elizabethshart 2w

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Normal Krissy Mae Cagney
kmaecags Concentrated selfie face. Eat all the food. Squat all the barbells. Then lift them from the ground too. And eat some more food before a long slumber. #TheRecipe (It's slightly more complicated than that, but hardly... figure out what your rig needs in order to accomplish your current goals then do that every single day no matter what). 3w

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