Wednesday, June 13, 2012

Jermaine

Here’s the workout for Wednesday, June 13, 2012:
A. Strength
1. DB bench (3×10)
2. DB row (3×10)

B. Metcon
For time:
21-15-9
Front squats (95/65)
Pull-ups

C. Cash out
Men: 70 push-ups
Women: 50 push-ups
* Every time you drop, you must do 10 star jumps

NOTE FROM YOUR COACHES: Consistency is key. If you are one to read the blog the night before and cherry pick your workouts, you will not see gains. If you are one to work out once or twice a week, and tell yourself that you’re too sore or too tired or too ____ to come more often, you will not see gains. If you are intimidated by certain WODs and if you avoid the ones you don’t like, you will not see gains. Point being: You must show up to get fitter, get better and get healthier. We cannot help you do that if you’re not at class. Your shoulder is tweaked from an injury years ago and it’s been bugging you? We can train around it. You worked a long day and you are running on three hours of sleep? We can give you lighter weights and you can do fewer rounds. You’re hungover? Sweat it out. You’re sore? Warm up pre-WOD and roll out post-WOD (Coming regularly will improve your lactic threshold). You’re afraid? Overcome your fear, damnit. You’re stressed? This is the best thing for it! You have no energy? Do the WOD not for time (NFT). What? You’re out of reasons? Oh shoot. I guess you have to GET YOURSELF TO CLASS. Whatever your excuse may be, we have an answer. But remember: Excuses won’t produce results — you can only have one or the other. Get into the gym, and do it frequently. Ask anyone who has found success in his or her training — consistency makes all the difference. There’s no way around it. Keep training hard, refusing to complain, and chipping away at each WOD, each pound, each inch, each goal, each competition, each milestone. We’re seeing some exciting stuff going on, and we’re only getting better!