Normal Krissy Mae Cagney
kmaecags I'm really stoked about my new @codyapp program that we released yesterday. In it, I give you the programming to teach you to not only get STRONG but to learn to MOVE a barbell well. To advance your movement mechanics so that you're an efficient weightlifter rather than just a meathead.
codyapp.com/strength

I'm calling it Functional Barbell Strength because it gives you a lot more than standard linear strength work. It's a complete video-based 13-20 week plan where you'll progressively advance your barbell movement mechanics.
If you've been on one of my strength programs and want to learn to move better, if you're interested in priming your body for Olympic-Weightlifting, or if you simply want to build a solid strength foundation, this is the first of it's kind program that bridges the gap between the powerlifting world and the Olympic Weighlifting world.

Getting strong isn't enough anymore. We need to learn to move the barbell efficiently while we get strong. This is what this program gives you.
2d

» LOG IN to write comment.

kmaecags Glutes are destroyed today. Somehow @dcanavero got put in charge of my PT. Never a dull movement. Realizing that this is also like the 36th post in a row where I've mentioned Drew. Level obsessed girlfriend: unlocked. 2d

» LOG IN to write comment.

kmaecags I may have retired from coaching, but @codyapp has allowed me to continue to share my programming. Super stoked to announce my Functional Barbell Strength program on @codyapp. This series includes FOUR video programs to bridge the gap between Powerlifting and Olympic-Style Weightlifting.
codyapp.com/strength (Link is in my bio)

By the end of this program you will have the strength and have developed proprioception to begin an Olympic Weightlifting cycle.
It starts with the Beginner Strength plan (the one I released a month back) which was designed for the novice weightlifter to become comfortable with the barbell and build a foundation. Strength Builder I will continue building strength as well as incorporate accessory work and volume into your workouts. In Strength Builder II you’ll advance your movement mechanics with the Conjugate Method (my favorite), which combines variations, heavy loads and dynamic effort to help you overcome any strength plateaus. It concludes with Strength Builder III where the sexy movements come out with varying rep schemes and skill transfer to set the stage for Olympic-style lifting. I had the pleasure of @mustbeaikin and @dcanavero work on me with this so you are getting coaching from me, as well as two of the best athletes I know.

This is a very fun and effective program where you never stop learning and never stop improving. You will overcome strength plateaus and you will learn to move a barbell efficiently, with power and with control. If you want to get strong while learning to move well as you advance your barbell movements, this is for you.
This program can last 13-20 weeks depending on if you choose to repeat any phase. You will also get to WATCH and LISTEN to the training opposed to me sending you an e-book program with a list of movements.
3d

» LOG IN to write comment.

Normal Krissy Mae Cagney
kmaecags A lot of you know I recently retired from coaching in order to go back to being an athlete. The only way I'm going to become a stronger athlete is by being the weakest person in the room. So today I played with @jesseburdick @samdancing and @dcanavero today at @csagym. #WeakSauceKmae 3d

» LOG IN to write comment.

Normal Krissy Mae Cagney
kmaecags Living in NorCal for a few weeks with with the @sanfranfire. Which means I get to cook for athletes. Tonight @dcanavero @samdancing and @cfc_sasser got this. Bell peppers stuffed with bacon then baked at 400 till the bacon looked done. Filled them with pearled couscous then cracked an egg on top and baked them again till the egg was cooked. Also chicken and some green stuff. Because nutrition. If you don't even gluten, omit the "food so nice they named it twice", and dice up some potatoes or yams instead. 4d

» LOG IN to write comment.

Normal Krissy Mae Cagney
kmaecags So much fun spending the weekend with the @sanfranfire... not only bonding time with incredible athletes, but I also FINALLY got to watch my boyfriend @dcanavero in action (opposed to streaming it on my computer from half way around the world). I love you, Drew, and I'm so proud of you. So proud of my dudes @buddyhitchcock24 @samdancing and @chadaugustin too. The epitome of teamwork. 6d
  •   myquirkylife Aw man I was there too 😬 if I saw you I woulda 6d
  •   wicketluv @Blair_michele muscle burns more than fat the more muscle the more fat burned so, lift, lift, lift 6d
  •   christhis29 6d
  •   missmoly75 @aishayshay même de dos ils sont trop bien. J'en veux un. 6d
  •   scsteward @kmaecags I was there yesterday also... At the #MFSox booth! I though I saw a donut shirt!!!! 6d
  •   rc12wc @blaire_michele That's bullshit, whoever told you that doesn't know shit. Weights mixed with high intensity intervals will make you lose weight. Cardio is for schmucks. 3d
  •   burcibaci @blaire_michele losing weight and losing inches are different. Muscle weighs more than fat so by becoming leaner and building muscle, you may actually end up being heavier. 2d

» LOG IN to write comment.

Valencia Krissy Mae Cagney
kmaecags Greetings from Africa. No fitness has happened here (hence the lack of posting). But yes, I drank the OJ (which lives up to the hype). I even shared some with a monkey. I also made some other friends🐪. Put Morocco on your bucket list. It's cheap, it's exciting, the people are amazing, and you learn to appreciate the things that you normally take for granted. Very thankful for the time that I got to spend here with @cavegirlconfections. 2w

» LOG IN to write comment.

kmaecags I've got nothing intelligent or valuable to share/post with you guys. More @doughnutsanddeadlifts research today here in Spain. Found good doughnuts. Haven't found anywhere to deadlift. I'm getting scrawny BUT my brain gainz are strong. Been doing a ton of reading and refocussing over here. You're only as strong as your brain power, yo. 3w

» LOG IN to write comment.

Normal Krissy Mae Cagney
kmaecags Absolutely zero exciting updates from Spain. In other news, I did literally nothing over the weekend. This just in, I laid around all day.
No lifting. No tracking food. No working. No bikini top. No problem.
I've you find yourself getting overwhelmed with life and your behavior/sanity begin to slip because of it... take a day. Or three. Or seven. Or twenty one.
4w

» LOG IN to write comment.

Rise Krissy Mae Cagney
kmaecags @doughnutsanddeadlifts in Barcelona, Spain... #WorldTour! 4w

» LOG IN to write comment.

Valencia Krissy Mae Cagney
kmaecags When I came to Europe last year, I wasted A TON of timing searching for places to lift then went out of my way to get to gyms. I feel like I didn't make the most out of my trip since I was so obsessive about being all the fitness. I promised myself not to do that this trip. So I'm not on my program while I'm here (sorry @braddecision, hopefully I don't lose all my #gainz). But I brought my jump rope, duh. So 30mins of dubs and trips in the park followed by Tabata box jumps. I started to do burpees, but who the fuck am I kidding. Did two and called it good. (Representing @iambeastmodeusa and the NY Rangers in Barcelona today). 4w

» LOG IN to write comment.

1mon kmaecags
Valencia Krissy Mae Cagney
kmaecags Sometimes your soul just needs a break from it all. Three weeks away in Europe and Africa with @cavegirlconfections to do some self reflecting and personal growth. Physical health ain't shit if you aren't mentally sound and emotionally grounded. Your soul must take precedent. First stop, Barcelona. 1mon
  •   rcfitness HECK YEA!!!! Have fun! 1mon
  •   tai_law K you travel alot and you know good donuts so was wondering if you knew of anywhere other than voodoo donuts that sells really great donuts in portland oregon?? I live in jamaica so whenever i travel i love to check out all the food places that are highly recommeded 1mon
  •   lizfrancisco Be safe and have fun! 1mon
  •   celiz0 Love it girl! 4w
  •   elcuccia @emic24 you guys are soul sisters 4w
  •   jessjayy @kmaecags I'll be in Sweden on Sept 3rd-13th... Will you be anywhere near? 4w
  •   srdjana_alac Coming to Milan?? 4w
  •   itr_abraham Come to madrid :) 2w

» LOG IN to write comment.

1mon kmaecags
Valencia Krissy Mae Cagney
kmaecags At the season opener for @gridleague at MSG. Twinning with @hashtag.miguel in the new @doughnutsanddeadlifts gear. High five to @kennethleverich for wearing tights out there... he's doing it right. 1mon

» LOG IN to write comment.

1mon kmaecags
Normal Krissy Mae Cagney
kmaecags People always make comments about me never posting anything about myself aside from my career and my sobriety. So here I am. I work way too much. When I'm not working, I'm lifting, and when I'm not lifting, I'm reading novels (Eggers is my favorite author). I am always eating. I bowled in a league for a long time, and I'm really good. I go to Lebowski-fest almost every year. I've been married and divorced. I like to eat my ice cream with a fork. I cuss way too much. I have a really bad temper and I'm known to speak before I think. I have a really big heart and I mean well despite having a reputation for being an asshole. My two favorite music genres are old hip-hop and bluegrass. I have really big boobs (that I bought). I hate wearing underwear. I collect coffee mugs and socks. I think the movie "Waterworld" is an epic masterpiece. I can't dance. I definitely can't sing. I have zero patience and I envy those who are patient. My mom is my idol (@tamtam740). I went to college for criminal psychology with plans on going to law school. I'm terrified of airplanes and needles. I have insomnia. I'm insecure just like everyone else. I'm human just like everyone else. I have a personal Instagram for those interested in Krissy Mae and not just "KMAECAGS" @krissy_mae 1mon

» LOG IN to write comment.

1mon kmaecags
Normal Krissy Mae Cagney
kmaecags I don't post any "transformation" pics because over the last 15 months, I've been focussing on a spiritual and mental transformation with my sobriety opposed to focussing on a physically visible transformation. Until last night, I didn't realize just how much of a physical transformation I have truly made. July 4, 2011 - August 19, 2014... Crazy what 3 years of heavy weight training, food, not doing a ton of blow, [and getting too many tattoos] can do for a rig. I've come a long way. I did this by focussing on an internal transformation. The physical one that came with it is simply a perk. 1mon

» LOG IN to write comment.

kmaecags One ring to rule them all.... 1mon

» LOG IN to write comment.

1mon kmaecags
Normal Krissy Mae Cagney
kmaecags This is the really fun game we play at my house: Doughnut Graveyard. And by "we", I mean that no else willingly likes to play other than myself. I walk to @doughnutplant around the corner. I get 5-10 doughnuts (different flavors each time). I take 1-2 little bites out of each, then eat the one that I like best. Then I leave the doughnut graveyard for everyone else who comes over during the day to "enjoy". #DoughnutGraveyard @doughnutsanddeadlifts 1mon

» LOG IN to write comment.

1mon kmaecags
Video Krissy Mae Cagney
kmaecags Get strong as fuck with me with video training! Check out my new @codyapp Beginner Strength program that many of you know I have been working on for a few months now. A lot of people know my programming is fairly advanced, so I created a beginners program for novice weight lifters to get comfortable with a barbell. This is the first of 4 installments (each phase will advance as @codyapp and I release them). I'm really excited about this program because previously, all my programming has been on paper but now I'm actually going to be the one demoing everything via video right on your iPhone... I'm going to show you how to squat, how to deadlift, ect... you get to actually watch me do it rather than email communication or me just providing you with a paper program.

Barbells are the most effective tools for strength training. Period. Incorporating loaded barbells into basic human movement patterns is hands down the superior method of increasing and building strength. This plan contains foundation barbell movements and is a simple, logical, and practical way for novice lifters to approach barbell training.
The magic of this program is that there is no magic. It is weight progression with minimal complexity and has proven to work time and time again. It's very simple, it will get you results, and it will set you up for what's to come.

No machines. No bullshit. Just you and the barbell. Ideal for those of you with very minimal loaded barbell experience. You are going to be squatting... A LOT. This beginner phase lasts 4 weeks (and can be repeated twice). Visit codyapp.com/strength. The link is also in my bio.
1mon
  •   msdbarker If I was lifting 5 x a week before purchasing this program, do I just follow your 3 x a week and rest the rest of the days? I want to build, strength, muscle and cut fat. Would appreciate it if you would reply. Thanks 1mon
  •   __alisataylor__ I cannot wait to try this!!! Perfect way to start! @kmaecags 1mon
  •   craftycake27 @lyfizh4rd I just signed up for this! 1mon
  •   lyfizh4rd @craftycake27 awesome! 1mon
  •   myquest2bfit Purchased last night... Completed 1st workout this morning... Excited to get back to basics and can do this at home! ready to get some 3w
  •   fit_javi Hey, how can I have you check my macros? I want to be more complex with my nutrition. Please! 4d

» LOG IN to write comment.

kmaecags @ryface and I decided to cook and eat like grown ups tonight instead of ordering fuckin' cheeseburgers. Chickens, mushrooms, sweet potatoes, and some leaves because apparently green things are good for you. 1mon
  •   _chaline_ Bon appétit ! 1mon
  •   wiz_kulesza I'm planning on becoming a Registered Dietitian upon completion of my bachelor's degree within this year, can I have an email to contact you at in regards just to general questions about the process you went though to become an RD? Thanks!! 1mon
  •   megameows 1mon
  •   nj_kc @daily.battles u want me to make u diz?? U eat mushrooms? 1mon
  •   mirandie_ann @kmaecags I am super interested in becoming your client but I've scoured your Instagram, FB, website, etc. and have found no way to email/contact you. Do you have an email I can contact you at? 1mon
  •   danriffle @whiskeyylace, follow this chick. 1mon

» LOG IN to write comment.

kmaecags I have been having some serious issues with my hips recently and lost 100lbs on my squat because of it, which of course I bitched and whined about. So I quit bitching, started treating the injury, and have been practicing what I preach with being a massive fan of the box squat. Hit 315# on a parallel box for an easy 5 today. I thank @dcanavero and @samdancing for the banded technique, which I believe was a huge factor in my performance today. And I thank @silentmikke @marksmellybell and @biolayne for inspiring and encouraging me to get back into powerlifting. 2mon

» LOG IN to write comment.