Routine or Consistency Consistency is King… Or is it routine? What is the difference?  Consistency comes out of routine.   I think many people struggle with consistency simply because their life is not conducive to a routine.  Rotating shifts, random work schedules, spouses schedules, kids schedules, snow days. Routine makes everything easier.  It will take some work if you do not have a set time you do things every day.  It can be done. Basically, you may have a few different types of days. You need to set a routine for each of those types of days. First things first.  Do you have a routine?  An easy first step, write down your morning routine.  What do you do every morning? Is it the same every morning?  Or you more productive some mornings? Is there a pattern? Alright, get to it.  What is your morning routine?  Read more

Pull-ups are the March Challenge.  TWO circles per day(REP Based).  Cross out the circle when complete.  This challenge for most of us should be done in a gym.  What constitutes a Pull-up.  Any scaling variation counts. Video below!  You don’t have to have pull-ups to do this challenge, just have to work toward them.  =-) “I already have Pull-ups”  Good for you.  Work toward something you don’t have.  How many Strict pull-ups do you have?  5?  10?  15?  20?   I suggest 10 strict before you put in any work on advanced pull-up techniques like Butterflies.  I suggest 5 strict before kipping pull-ups.  Your shoulders will thank you if you put in the work before trying to flap your wings.  Take appropriate breaks.  1-5 mins between sets.  Sets could be 1 pull-up. Any questions let us know. Here is the sheet for this challenge: Pull-UPs!  Some scaling options are in the video...Read more

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I posted this article in the CrossFitters in Rochester MN group.  I wanted to go a little more into detail. A blog post is the best place for that. Join the group! CrossFitters IN Roch! Here is the article in case you missed it.  Push-up test article Main quote with what they did and what they found: “Over the 10 years, the researchers reported noticing significantly fewer signs of heart disease-related issues among the firefighters who could complete a greater number of pushups. Among the people who could complete more than 40, there was a 96% reduction in cardiovascular disease incidents compared to those who could complete fewer than 10.” So what should you do with this info?   Does this mean all you need to do is get 40 pushups to be cardiovascularly bulletproof?  I assure you, if all you do is push-ups for the next 6 months, and...Read more

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