November 28 2018

 The thing about high intensity training is that it only works with consistency, the type of training that we do will not work without regularity.  There are certainly ways to train for less consistent types of people that are looking for their workouts to be less a progression of fitness and more so a maintenance of specific sub category of fitness (weight loss) but our workouts and schedule is not built for that.  The way we way workout is put together for an all around lasting progression of fitness for people that want to consider themselves well rounded, fit individuals.  In order to achieve that your workouts need to be varied, they need to be uncomfortable and they need to be consistent.  Without variance your fitness will have holes in it, maybe strength, maybe flexibility or possibly your endurance but be sure whatever you are neglecting is hindering your overall fitness level.  Without discomfort you will see no improvements because you are never forcing your body and mind to adapt or grow with any stimulus or stress and without consistency none of it matters.  Anyone can show up out of the blue, have a great performance giving a workout everything they have and then go home and forget about working out for the next few days, weeks or months.  Congratulations you made yourself sore but unless you've done so with some sort of consistent pattern of work and rest you will never see results.  Bodies change, strength grows, adaptations occur, fitness is gained only with a repeated stimulus forcing the adaptation.  Working out once a week real hard and thinking about working out for all of the other days is not equal to that of the person who works steadily, workout after workout, day after day, eating well and resting in between.  The holidays are here and with that comes a whole new set of excuses to skip the gym, eat the shitty food, stay up late and accept your lack of results or you can come to class, 3-4 hours a week and continue to maintain your progression of fitness and health.  You might see a bit of a pattern over the next six weeks through the holidays in terms of the workouts, this is my attempt to combat the poor choices a lot of you make outside of the gym during this season but keep in mind none of it will make sense or help unless you stay consistent and bring your festive self to class...  You're welcome...

Class at 5PM and 6PM Today

Conditioning:

On The Minute for 30 Minutes complete:

Min 1: Bike 15/12 Calories

Min 2: 20 Alternating Box Step Ups

Min 3: 15 Double Kettlebell Thrusters 35/25

Min 4: 15 Burpees

Min 5: 20 Hand Release Pushups

Min 6: 12 Over and Unders

Strength:

8 Rounds of 20 secs on 10 secs off of:

D-Ball Loaded March 100/70

8 Rounds of 20 secs on 10 secs off of:

L-Sit hold

8 Rounds of 20 secs on 10 secs off of:

Glute Bridges