Looking forward we have Christmas eve on Friday and Christmas on Saturday.  This puts us a little short of regular classes available to attend this week so I thought I would talk a little about that.  Consistently showing up at the gym is crucial to you seeing results.  If you are just starting out, less than 50 workouts, you should be trying to get 3 days a week in, 4 if you feel good enough.  After that you should be getting up to 4-5 times a week if you want to improve, if you stay at 3-4 times a week you will probably just maintain and see gains get tough.  If you have been here for more than a year 5-6 days a week should be your goal, 1-2 days a week can be active recovery too.  But being mobile, busy and active is key to overall health.  This is all dependent on age, too.  As we age we can’t maintain that brisk of a pace but can still manage to get a fair number of exercise days in.  You may have to scale back the intensity, weights or reps and monitor what you can handle.  It’s a fine line to dance keeping enough intensity vs too much.  Adjusting in the middle of the workout may be necessary for some of us.  Be smart and don’t plow through just to say you “Rx’d” the workout.  We want to see you able to come back tomorrow for more fun.  Along with all these points you still need to clean up your nutrition, get plenty of sleep 7-8 hours, stay mobile and flexible and constantly improve that mindset.  Is that enough homework for now?  Keep up the good work you’ve been doing and try to add in that extra day each week that will push you to better results.  See you at the gym.

Schedule this Week- Monday-Thursday 5am, 6am, 4:30 pm, 5:30 pm.  FRIDAY 8 AM is our Christmas WOD.  You have to come find out what it is.

WODs this week- Pyramid Double Helen, wallball/burpee duo, Half Collin, Row/burpee EMOM, Christmas WOD.

Next week we will be open with a similar schedule Friday being New Year’s Eve- Any suggestions for the WOD?

No Recipe, I am running short on time today.


3,2,1 GO!