REMINDER: We are closed tonight at 6:30. The schedule will be Open Gym from 4:30pm-5:30pm and 1 class at 5:30pm. We will be closed all day tomorrow, January 1.
The two main factors in building and maintaining your fitness are consistency and intensity. In a way they go hand in hand, as the level of intensity you train at must be consistently high, and consistency in training means nothing if it isn’t done with some level of high intensity. You can debate all you want about the secrets to training and I am sure some would be true. There certainly are more keys to success in the fitness world than these two nuggets I speak of, but in my opinion (which remember is very humble and ALWAYS right) nothing matters in comparison to consistency and intensity.
The first is almost so simple it’s stupid. Consistency. It is the end all be all. Literally NOTHING matters in health and wellness if you aren’t consistent. I mean it. NOTHING. No thing matters. I don’t care how hard you go, how well you eat, if it’s flash in the pan, in and out, hit or miss, it means nothing. Two good weeks can be destroyed in a matter of 48 hours. Think about house cleaning. You clean the living daylights out of it, I mean floor to ceiling sparkle and shine, then neglect it totally for 5 days and what happens? I think 3 days of neglect in our apartment starts to show signs of filth (it’s Dexter I swear).
Your body is no different. Being spot on with your nutrition, hitting the box 7 days in a week, means nothing if you totally ignore all the good immediately after. Consistency also applies to multiple platforms. Being solid with your time in the gym means nothing if you aren’t doing the same with your nutrition, water, and supplements. While being on point with nutrition with no training is a bit better it is still almost the same. The consistency has to be maintained across all facets of your well being. Being well.
This intensity thing is one of if not the most misunderstood parts of fitness. What the heck does it mean? It means go hard, and keep going hard, until you cannot go harder. How about that for a tough guy answer? Yet it really is the simplest, best thing I can come up with. How else would you want to live your life? Do you really plan on coming into the gym and half assing any portion of class time (PLEASE don’t share your answer if it is yes). Do you ever plan on intentionally eating like cr….oh wait. Scratch that. But hopefully we all at least cheat like we have never eaten before when we decide to have a cheat meal. I’m talking pizza oozing out of the ears, mozzarella smeared into the hairs on your arms, buffalo sauce coating the face. Total nutrition destruction.
The reason I consider these two things so important is your personal goals or intentions don’t matter. If you want to be more fit and healthy then you must have both of these in your training and what you put in your body. Plain and simple. No excuse, no substitutions, do not pass go or collect $200.
We are 1 day away. It’s almost a new calendar. Go bananas, pee like a happy dog, do whatever it is you do to celebrate. Thursday we reign it in. Set the goals, set the clock, get up early and get ready to consistently dominate.
I can’t think of another way to dominate than intensely, so there we go. Consistently be intense. We have it figured out.
WEDNESDAY
BASE
Strength: Squat Clean + 4 Front Rack Lunges
EMOM 10m, heaviest able
WOD: 10m AMRAP
1 Power Snatch 115/75
1 Hang Squat Snatch
1 Overhead Squat
2 Power Clean
2 Hang Squat Clean
2 Thrusters
1 Rope Climb, 15′
PLUS
Strength: Squat Clean + 4 Front Rack Lunges
EMOM 10m, heaviest able
WOD: 10m AMRAP
1 Power Snatch 105/65
1 Hang Squat Snatch
1 Overhead Squat
2 Power Clean
2 Hang Squat Clean
2 Thrusters
1 Rope Climb, 15′
SkWAT Team: Sumo Deadlift
EMOM 8m, 3 reps. TnG and FAST
THE PROGRAM
Warmup with class
1. Strength: Squat Clean + 4 Front Rack Lunges
EMOM 10m, heaviest able
2. WOD: 10m AMRAP
1 Power Snatch 135/95
1 Hang Squat Snatch
1 Overhead Squat
2 Power Clean
2 Hang Squat Clean
2 Thrusters
1 Rope Climb, 20′ (to the chain)
3. SkWAT Team: Sumo Deadlift
EMOM 8m, 3 reps. TnG and FAST
4. Skill Sesh : 12m AMRAP
- for quality not score. Move with focus on each movement
3 Jumping Pistol 10″, each leg
3-5 Bar MU (linked)
15s L Sit Hold (floor)
For L Sit, start with paralettes and work to having hands on floor and legs straight.
