Wed – 09/03/2014

Must Read: Squat Every Day

“The smoothest pebble took hundreds of years of buffering by water and jostling by other stones to rough out all the hard edges and sand it down to a fine finish. Adaptations to training aren’t much different, though thankfully they operate on a scale friendlier to the human lifespan.

The most useful advice I’d want my younger self to follow: relax, slow down, and let things take shape on their own accord. There’s little use in forcing things out, and then stressing out when they don’t work out as you planned. Set ambitious goals, yes, but don’t let them own you. 

We all want results now. We expect to be muscled like an ox and shredded like parmesan cheese in six months. We put 30 hard-won pounds on our deadlift and, right over there, we see the next milestone: 50 more pounds! And, as we’re basking in the glow of success, we expect it to fall even faster.

Building a physique takes time. Hitting a triple body weight squat takes dedication and a lot of hard work. These things don’t just happen because you’ve decided to give weight training a shot. You don’t reach that kind of strength because you’re hardcore and never quit for anything. You don’t get there with good intentions and motivational quotes.

Treat training the way the sculptor treats a statue. One chip at a time. One chip is nothing. Put 10,000 chips on the floor and you’ve made a difference. Patience.”

– Matt Perryman, Squat Every Day

Whole Life Challenge (Starts Sep 13th)

CLICK HERE TO JOIN CFW CHALLENGE TEAM 

The Pandemonium Project – Sept 12th

Sign-up sheet at the gym, deadline is Saturday!


WOD

Front squat – heavy double then 2×2@90% of double

Pyramid Fran (15 min cap):
21-15-9-15-21
Thrusters (95/65)
Pullups

Rx+ = C2B Pullups
Ripping your hands is not cool or beneficial to training. It means you need to improve your pullups and grip the bar properly. Don’t rip your hands. It will only ruin the rest of the week. 

 

Extra

Power Clean & Push Jerk – heavy single, then 2×1@90% of single

Push Press – 2RM

One thought on “Wed – 09/03/2014

  1. Great post! While I often feel that my progress is painfully slow, progress is happening… I found an older picture of me and Jennifer 1 week before joining the gym, and then compared it to a pic from this summer. The difference in my face, waist, neck and general core is significant. This is with crappy dieting too.

    Thanks to you, Laura & Jeff. It has been an amazing year and a half!

    Enjoy the rest of your vacation!

    Cheers,

    David

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