Wednesday 180425

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The Filthy Fifty

Complete for time:

50 Box jumps, 24″/20″

50 Jumping Pull-ups

50 Kettlebell swings, 35#/25#

50 Walking lunges

50 Knees-to-elbows

50 Push press, 45#/35#

50 Superman/superwomen

50 Wall balls, 20#/14#

50 Burpees

50 Double-unders

Compare to: 12/29/16, 6/14/15, 12/31/15, 10/7/14, 5/8/14, 2/12/13, 6/26/12, 2/8/12, 1/24/11, 5/7/10


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Great things happen in here every day. And they are all on the other side of really hard work. Which makes them well worth it!

Where Goals Lie!

It’s not uncommon for someone new to the gym to come in with some goals. They can range anywhere from weight loss, to gaining strength, to something very specific like a first pull-up or back squatting a certain weight. Often times we hear about these goals and as coaches we provide some guidance on how they can be achieved. It might be some extra homework prescribed before or after class, some things to work on during open gym, talking about dialing in nutrition, etc.

One of the first things that needs to be in place is consistency. If the goal is fitness based, coming to the gym once a week isn’t going to get you there. If the goal is nutrition based, one day of clean eating isn’t going to get you there. Consistency needs to happen for meaningful change to take place. There’s no debate here. If you don’t have consistency, it isn’t going to happen.

Once consistency is reached, there’s another factor that needs to be addressed: quality of effort. Is the time spent working on the goal high quality? Are you getting into the gym regularly? Great! What’s the quality of effort? Are you listening to the tips the coaches are offering? Are you working on your weaknesses and approaching each workout with an appropriate level of intensity? Are you paying attention to your nutrition by not just cutting out the obvious foods that are derailing your progress, but also paying attention to the quality of foods you’re eating? Are you working on things that will impact your goal outside of the gym: proper recovery, sleep, stress management? All of these things are going to either help you or hurt you in your pursuit of excellence.

Goals are great but here’s the thing…they won’t be achieved without hard work. We celebrate your accomplishments regularly, like Alyssa’s first rope climb pictured above. And you guys get to see the cool picture with the “Today I…” blackboard. But what most people don’t see is the consistency and the high quality hard work that was in place for weeks and months and in many cases years for the accomplishment captured in those photos to happen. Today, like every day, you have the opportunity to get a little closer towards your goals. Get after it!

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