The Trick to Progress is Consistency

Thursday October 9, 2014


Address mobility issues specific to your EIE goal OR:

Keg Drill
Calf Raises + Lowers on plate
Bird Dogs

Warm Up

2 Rounds:
10 Russian Step Ups w/DBs
10 DB Thrusters
10 Man Makers

Run 200m, progressively to a sprint

Cool Down

Perform any supplemental skill/strength/mobility work for your EIE goal OR:

1 minute plank hold, :30 lift left leg, :30 lift right leg



Practice and warmup movements for the workout


Complete as many rounds and reps as possible in 7 minutes for each of the following couplets with 7 minutes rest between workouts:

Row 250 Meters
10 Thrusters

40 Double-Unders
20/15 Hand-Release Push-Ups

20 Box Jumps (24?/20?)
10/5 Ring Dips

 Notes:  Go all out on each workout!  Prescribed weight is 95/65.  There will be 3 scores for this workout.

Advanced – Active Recovery Day!

100 Meter Warm-Up Swim

Four sets of:

25 Meter Finger Tip Drag?(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)

Rest 20 seconds between each 25 Meter efforts

Four sets of:?50 Meter Thumb to Thigh?(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)

Rest 30 seconds between 50 Meter efforts

Four sets of:?25 Meter (½ length closed fist, ½ length swim)?Rest 20 seconds?(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

and then, notice times throughout the percentage efforts…

Two sets of:?25 Meters @ 80% effort?Rest 15 seconds

Four sets of:?50 Meters @ 70% effort?Rest 30 seconds

Two sets of:?25 Meters @ 80% effort?Rest 15 seconds

100 Meter Kick

100 Meter Warm Down

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them
Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them
Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

– AND/OR –

Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

I have been seeing a Rolfer weekly and have seen measurable improvement in the mobility of my structure and quality of movements (like running, airdyne, walking). I highly recommend finding a body worker with knowledge of both myofascia and human movement.

Inflammation Maintenance:

This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

Don’t forget the role diet plays in inflammation! Drink your fish oil and eat your veggies. I have also found EMS (electro muscular stimulation) to be quite effective as well.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

A slow cooker is key to making sure you have plenty of good foods (especially meat) convenient with little effort. You can get 7 quart hamilton beach models on amazon for about $35. If you struggle with your nutrition or planning for the week, set up an appointment with me for help.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.  

Just Because
The trick to progress is consistency. Group class is book ended by two perfect opportunities for you to progress- the prehab and cool down segments. I have made a practice of consistently implementing, for 30 consecutive days at a time, a new goal-based habit into my prehab and cool down routines. I never regress, and always make progress (sometimes minor and sometimes game-changing).

If you have a skill-based EIE goal, I suggest first making a plan to address mobility issues specific to the skill in your daily prehab (not sure what to do? Hire Steve or visit KStarr’s mobility WOD) and second making a plan to practice the piece of the skill limiting you from achieving your goal during your cool down (againg this might be mobility, or perhaps strength). Be consistent with this plan. Do it every training day for the next 30 days.

What habits will you form to achieve your EIE goal?

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