WOD for Thursday December 31st


3 Rounds for Time

20 H2H Swings w/ Rotational Change

20 Wall Balls 20/14#

20 Ball Slams 30/20#

WOD for Tuesday December 29th


5 Rounds

AMRAP 3:00/Rest 1:00

3 Front Squats 185/120#

6 Burpee Box Jump Overs

9 DB Thrusters 45/35#

Mindset Monday – Consistency

Mindset Monday – Consistency

Consistency is a key component to success. Every year, people begin new things, like them, get results and promptly stop doing them. It seems very counter intuitive but it is the norm rather than the exception.  Why is there a break off in consistency?

The fitness industry is sees many fads come and go, people get excited about the “new” things, the fad has traction for a time then fades away. The fad leaves a remnant of people who will always continue the fad. A fad is successful if it packages an activity that makes people “fitter” or gets “results” or is “fun” in a novel way. The underlying factor is that whatever the fad is, it makes them healthier. People move their bodies, carry load and breath heavy and get healthier.  People get healthier, but why do they stop?

Many times they have a break in consistency. Seasons, vacations, illness, schedule changes, deadlines, family issues all impact people’s ability to be consistent.  Effective training programs are hard. Results require work. People get results and are successful when they have a routine of getting to the gym.

Here are some helpful ideas on keeping consistency:

  • Pack your gym bag every night. Take 5 minutes – put your workout gear in your bag. Put it by the door. Shoes, socks, jock, lock, shorts, shirt and towel.
  • Drive right from work to the gym. Your health is your priority. How many times, we try and “run a couple of errands” that results in a three-hour evolution that does not get you to the gym? Straight to the gym. No bullshit.
  • Find a friend (A lot to ask, eh?) Text them to meet at the gym. Get in the habit of meeting them. When your buddy has a break in consistency, get one them. Expect the same from them.

Play games with yourself. (Don’t go there) Over a month, set a goal about how many times you can get to the gym. See if you can get to the gym four days this week. The trick is to have activity based tasks that support over goals. Reward yourself with your success by purchasing that smaller dress size for summer, or “specially sized” jeans because you have a butt from squatting. What ever the reward is, it should support your activity, not undermine it.

You have your helping mechanisms and shit still goes wrong. Now what? Everyone today has a smart phone. Download an app – set up some intervals :20 work/:10 Rest x 24 intervals – First interval: push-ups, second interval: sit-ups, third interval: bodyweight squats. Nothing spectacular, 12 minutes of work. It will help you stay in the groove. It is an example of something you can do in a hotel room, living room or patio. It will keep you on track. If you travel a lot, you can pick 12 body weight exercises and cycle through as your creativity allows.

Your success depends on your consistency – it is up to you.

Julie Foucher Jerk

WOD for Monday December 28th


2:00 Air Dyne Max Effort


7 Rounds for Time

3 Box Jumps 30/24"

6 Push Press 135/95#

12 RDL


WOD for Saturday December 26th


Isabel (Cap 5:00)

Rest 3:00

Grace (Cap 5:00)

Total time for both plus 3:00 = Score

WOD for Friday December 25th

  WOD: Open 14.4 AMRAP 14 60 Cal Row 50 T2B 40 Wall Balls 20/14# 10'/9' 30 Power Cleans 135/95# 20 Muscle Ups

WOD for Thursday December 24th


Tabata :20/:10 x 40

DB Front Squats 35/25#

Ball Slams 30/20#

DB Thrusters

Ball Slams

Split Lunge (Low Carry)