August 7, 2018

Improvement in health, sport, fitness, or performance is not dependent on 5 star, PR days. Improvement is achieved through consistency. Show up and do the work. Don’t get down about the days that don’t go well; if you do, you’re likely to develop a habit of bad training and end up stringing these together. Show up do the work. When a less than ideal day happens, leave it in the rearview mirror and remember that you did your best. That’s all you can do. Show up and work. It’s not about the 100% perfect days, the huge PRs that come once ever 2 years, it’s about coming in and consistently chipping away at challenging, less than maximal efforts. It’s not about MAXES – or “tests” – it’s about TRAINING. Reps, which we forget are repetitions, which link to practice, which links to improvement.

Consistency. Trust the process. Show up and do the work.

 

WARM UP
20 min EZ:
1,000m Rowing @ Damper 1 @ 2:05/500m – OR – 800m run
10 Alternating TGU’s @ 16kg KB

Metcon 
Every 2 min x 10 sets. (alternate sets)

Set 1
15 KBS (53/35)
7 Burpee Box Jump Overs (24″/20″)

Set 2
15 Wall Balls (20/14)
7 Burpee Box Jump Overs (24″/20″)