Wednesday 130731

Partner WOD!
As many rounds as possible 30 minutes of:
3 Deadlifts (315#/215#)
9 Box Jumps (30"/24")
15 Push-Ups

Post rounds to comments and BTWB. 

Clancy bows before his classes. His classes approve.

Ever find it hard to find the motivation to work out?? Here are some tips from Pete Williams, on the website

1. Be accountable

It’s easy to blow off a workout when nobody is expecting you to show. It’s a lot tougher to do so when you have a workout partner or training group expecting you. “The social aspect of working out helps for a lot of people in general,” says Kevin Elsey, director of the performance innovation team at Athletes’ Performance. “But it also can provide the accountability you need to stay motivated.”

2. Downsize your workout

As an endurance athlete and coach, Jessi Stensland knows what it’s like to face an ambitious workout on a day when the drive and energy level isn’t there. Rather than punt completely, she suggests downgrading your plan to something shorter or less strenuous. “Maybe you were planning a long run,” Stensland says. “Why not do Movement Prep instead of nothing? At least you’ll have that benefit and a sense of accomplishment.” Once you’ve started, you might find the energy level kicking in and be able to tackle your original workout. Stensland draws an analogy between this phenomenon and interval training. “There are times after one hard interval where you cannot imagine doing another,” she says. “But after your heart rate comes down and you’re relaxed, you’re ready to go again.”

3. Plan ahead

It’s easy to rationalize missing a workout because you forgot your clothes or don’t have time to rush home to get workout gear. Stay motivated and on course by laying clothes out the night before and keeping extra gear in your car or under the desk. “What can you do to remove as many barriers as possible to staying motivated?” Elsey says. “Whether it’s bringing a gym bag with clothes or having proper nutrition planned, do all of the prep work when you are sufficiently motivated.”

4. Attach a deadline

Training for a specific race or competition brings about a sense of urgency, keeping you motivated and less likely to skip a workout. By signing up for an event well in advance, you’ve also made a financial commitment, no small consideration given the ever-escalating costs of runningtriathlon, and other events. Once you’ve signed up, let everyone know. This keeps you motivated since you’ve publicly pledged to do it. “Sports becomes a social-tribal kind of thing,” says Jerry Napp, an exercise physiologist and certified USA Triathlon coach in Tarpon Springs, Fla. “It’s always motivating to see how you’re going to do within your tribe.”

5. Mix it up

One of the biggest trends in participatory sports in 2011 is the popularity of obstacle mud runs. Races such as the Tough Mudder, Spartan Race, and Warrior Dash draw thousands to participate in races that include a dozen obstacles spread out over a 3- to 12-mile course. Athletes do not know what’s coming next. The last thing you want to do is make your training routine. Be sure to vary your training to constantly stimulate your body.

6. Track your progress

The growth of children is more evident to a relative who sees them only a few times a year than it is to a parent. By the same token, it’s easy to overlook incremental progress. That’s one of many reasons it’s important to track your progress over weeks, months—even years. Like investing, seeing that progress helps keep you motivated and on track. 

7. Find your rhythm

Maybe you’re not lacking motivation, just timing. Some people will never be “morning people” while others know that if they don’t do their workout in the morning, it will never happen. Some people can’t imagine training after a long day at work while others need that time to de-stress before heading home. “Once you discover when you’re most motivated to train, that’s going to knock down another barrier for you and help you stay motivated,” Elsey says.


  • Have you been wanting to cross that half or full marathon off your bucket list? The Rock n' Roll Denver Marathon is a great local race to test your physical and mental limits! Come to the Endurance classes and get yourself ready to set a PR or achieve that personal goal. Don't quite feel up to that distance? They have a 2 person relay for the 13.1 mile distance! That's a great opportunity to get a friend or loved one involved in the madness!
  • ‚ÄčThe 31 Heroes workout will be held at Verve this Saturday. It is a great workout for a great cause. Bring one, bring all, just be sure to sign up online.


  1. James (O.G.) :

    Is this a partner WOD in the "you do a round, I'll do a round" sense, or in the "we'll yell at each other and count our scores together but we both have to work the whole time" sense?

  2. Sarah Lev :

    Built in rest makes me happy!

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