Consistency Only Comes With Practice

Today's workout was quick, specific, and efficient. Trips to the gym, the field, the lawn, and wherever you can make space to get shit done, do not need to be long and drawn out. Two variables....intensity and duration, both were main vital for today. Feeling more enthusiastic about going to the movies, designing my custom business cards, and doing other random things that approach all of us at some point during a Sunday, skipping a workout was still not an option.

In my pursuit as a Health and Fitness Specialist, colleague, lover, brother, son, friend, and whatever else I am seen as (call it as you will...gulp), physical activity drives, energizes, refocuses, de-stresses, and shifts me into a higher, more effective and enlightened mental gear, all enhancing my abilities to get shit done.

And therefore, no excuses, only a kick ass workout, a kick ass mindset, one more step closer to my CMC event goals, and yet another stride staying ahead of the unfortunate outlook we are all faced with today; illness, pain, chronic medical conditions, obesity, "aesthetic inexcellence", and "self-deimprovement".

Warm-Up: 1.5 mile jog/run
1a. 5/3/1 (3x5,3,1+) BB Bench Press *Yea Buddy, New PR!*
1b. Burpee Jumps 3xAMAP 1min
2a. BB Bent Row 2x40,30
2b. DB SA High Pull 2x10,10/side
3a. BB Bent Row (185#) - DB SA High Pull (#50) 5x2 Timed Circuit
4a. Pull Circuit: 3xAFAP (As Fast As Possible) with 60 sec rests in between
BB Clean x10 - BB Front Squat x10 - BB Push Press x10
5a. Cycling Intervals 5x15sec (all out sprint):45 sec (active recovery)= 5 min
Cool-Down: 15 min Cycle

There ya have it, nothing to crazy here, just consistency and focused efficiency in the game of life.

Consistency and perseverance, learn them, adopt them, and live them. 

Consistency only comes with practice.

-J.S.

Sunday is a day of rest......or not

Hello again much appreciated readers. I apologize for my absence the last two days. Work has had me tied up and unable to talk to you. But never fear I'm back today. Hope your weekend is going well and you are either getting your much needed rest, recreation, and recovery in, or you are utilizing this extra time to get after it hard. I'm choosing the second option today due to my predicted work schedule this week, trying to get it all in while I have the time. Anyways, let's just get right into it.

Foam roll session and Handstand work

Push Jerk w/ Weighted Pull Ups - worked up to a 3 rep max
Push Jerk w/ Weighted Pull Ups - worked up to a 1 rep max

EMOM 20 min
Odd - 4 x Push Jerk 70%
Even - 3 x Weighted PullUp 70%

4 rounds
11 x Wallball (was able to find a 20 lb ball today)
30 sec Handstand

3 mins Abs - 2 rounds
30 sec Plank > L Side Plank > R Side Plank > Mountain Climber > Russian Twist > Scissor Kicks

We made some new personal records (PRs) in the gym today. I hit 215# on the Push Jerk while Lucas got up to 235# and also hit a PR by doing 110# Weighted Pull Up.
So we went pretty heavy today, for us at least, I'm sure big Mike would call these weights light sauce.

We have had some nagging injuries come up a lot at work this last week or so and I keep seeing a lot of people revert back to the classic treatments of Ice and Ibuprofen. I used to do this as well and never took another thought about it. Recently though I've seen and read some interesting thoughts about these treatment methods and I'm of the belief now that they may not be the best way to go. Check out this video and see what you think.
http://www.mobilitywod.com/2012/08/people-weve-got-to-stop-icing-we-were-wrong-sooo-wrong.html

To be continued.....