Measure it, surpass it, improve.

09ergs

Ladies in the Rockstar class getting work done!

We make a big deal in the gym of counting your reps, your rounds, how much weight you lift, how fast you go etc.

But of course it's not the counting the first time that is the most important.  It's the second and the third time.

log

How can you beat it if you don't have it written down?!

The first time you do anything, it doesn't really matter how you go.  What's important is the effort you put in to surpass that work the next time.

In fact, it doesn't even matter WHAT you do.  You can walk, run, swim, burpee, situp, hill sprint, do some arm lift thingies with those pink dumbbells you got on an infomercial, as long as you aim to do better the next time you repeat that particular workout.

This also builds a strong case for some variance in your training too, as it's hard to continually improve if you do the same thing over and over.  The amount of times I see a workout app posting to Facebook on behalf of someone, and it's the same 4.7km loop around their neighbourhood, at the same 6.2min pace.  After the first couple of runs, your body has adapted to the stimulus, after that you almost may as well not bother....

Run longer, run faster, run shorter, run hills, run trails, change it up, and then beat your time/distance/speed the next time you hit that same workout.

FITNESS

A.

Hang Power Snatch
5 x 3
Or,
10 Heavy Russian Swings
Rest 60s
50m Backward Sled Drag
Rest 60s
5 rounds

B.

In 2mins;
200m Run
Max reps Slamballs 15/12kg
5 rounds

PERFORMANCE

A.

Hang Power Snatch
5 x 3
Or,
10 Heavy Russian Swings
Rest 60s
50m Backward Sled Drag
Rest 60s
5 rounds

B.

BOTF Event 4
In 5mins;
21 TTB
15 Power Snatch 70/45kg
9 Burpee Box Jumps 75/60cm
In 5mins;
21 Box Jumps 75/60cm
15 Squat Cleans 70/45kg
9 Muscle Ups

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