Thursday, September 26, 2013

Jordan_snatch
Jordan… making the power snatches look easy!

Workout of the Day

20 Minute AMRAP of:
30 Double-Unders
10 Power Snatch (115/80lb)
5 Bar Muscle-Up

Notes–I love reading these posts from JournalMENU.com. I found today’s on “Consistency” especially good:

Consistency
“It means going in to lift even when the bar seems to have it out for you.
It means going in to WOD even when you don’t like the movement.
It means trusting the programming even if you haven’t seen the immediate gains you were hoping for.
It means doing the dull and dreary day in and day out.
Consistency is easy when you are ringing the PR bell every day, or cranking out new skills left and right.
It’s easy when you are on top of the mountain and can see the plan for miles ahead.
It’s when you enter the blinding valley on a long slog towards the next big milestone that consistency will make or break your journey.
Consistency isn’t managing to go after just one bad day – it’s managing to go after an entire bad month.
It’s having a good attitude and giving an honest effort towards the workouts.
It’s giving it your all when all you want to do is stay warm in bed.
It’s the key to unlocking your potential.
‘It’s not what we do once in a while that shapes our lives. It’s what we do consistently.’ -Anthony Robbins”

In onboarding we teach three important pieces of our training: Mechanics, Consistency, and Intensity. Mechanics… is learning the movements, and more importantly how to move well and safely before adding weight or speed. Next is consistency… in how often you come in, in your movement patterns, and like the above post says in your attitude. It’s a willingness to stick with it… whether you are new and it’s scary and uncomfortable, or whether you’ve been around for a while and now the gains aren’t coming as quickly. Last is intensity. I think we often tend to put intensity first… we want to go heavy, fast and hard right off the bat. We want to do everything RX, even though we haven’t quite learned the movement yet. (If you think you know a movement, ask yourself if you’ve done it 10,000 times. No? Then it could probably still use some work). If we make intensity our priority over mechanics and consistency, we are only setting ourselves up for injury, plateaus, and a lot of frustration. I just want to encourage you guys today to check in with yourself. Slow down and be patient and willing to learn, even if it means going lighter or slower for a little while. In the grand scheme of things, it will be worth it.

Link Love
ReadThe Way To Be, from Zenhabits.
WatchPBT | Road WOD. The B4B tour team did DT in Zion National Park yesterday. Good work guys!
EatPork Chops, from Sweet Cheeks. These look tasty!

Competitive Program
No Ox.