Friday 170106



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Back Squat Double




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In teams of 2 complete as many rounds as possible in 18:00 of:

Row 20/15 cal

10 Toes-to-Bar

10 Hang Power Snatches, 95#/65#

The Row is the pacer, the snatch/T2B is the AMRAP. When finished the rower will pick up the AMRAP where their partner left off.




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Double-unders….comp style!

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What Are You Missing? Consistency!

As the 2017 goals are getting started for many, a question that needs to be answered is what causes people to not achieve their goals. We talk about selecting goals that are specific and measurable because then you can easily answer the question “did I achieve it?”. Maybe it’s to loose 2 inches of your waist. Maybe it’s to clean 225 pounds. Maybe it’s to make it to the gym a minimum of 3 days a week. All are reasonable, specific, and measurable. Those are good goals. 

So let’s say you’ve decided on the goal. How are you going to get there? What’s your plan? No matter the goal, no matter what you’re after, if there is one thing that you need to achieve it, it’s consistency.

Consistency: steadfast adherence to the same principals, course, form, etc.

This is what it takes. Regular work put in to achieve your goal. If you don’t work towards it regularly, it simply won’t happen. You might want it badly, but it doesn’t matter how much you want it if you don’t put in the work for it. We hear regularly of goals in the gym:

“I really want that first strict pull-up”

“I really want 10 linked double-unders”

“I really want to deadlift my bodyweight.”

“I really want to loose 5 pounds of body fat.”

Sometimes we ask what you’ve been doing to get there. Often we love the answer:

“I’ve been choosing harder scaling options for the pull-ups.”

“I’ve been practicing double-unders after every WOD”,”

“I’ve made sure to come to the gym any time there are deadlifts and been putting in some extra work during open gym.”

“I’ve completely cut out after dinner deserts.”

But other times our question is greeted with a stare. Or stuttering. Or excuses. Hate to break it to you, but that will not get you to your goal. It simply won’t. So it’s time to get to work. It’s time to consistently work toward it on a regular basis. Chances are if you chose a legit goal it won’t be easy. It will take time, and effort, and fortitude. And consistency. But that’s what makes it so great when you get there! Don’t be part of the 99.99% of the world who doesn’t reach their goals simply because they decide they don’t want to work for it. Be the one who gets after it, puts in the work, and makes it happen, and then picks the next goal and does it all over again. It will be worth it!! Let us know how we can help because that’s what we’re there for!!

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