3/17 “Tuesday”


3/17 “Tuesday”

Photo Cred: Stacy Nash Great shot of Hannah getting a nice swing! Keep working on those muscle ups!



Strict Pullup + Dip

Muscle up


Row, Wall Balls, Sprint, Parallette-Facing Burpees

Row, Wall balls, Deadllifts, Bar-Facing Burpees


Marginal gains and falling in love with the journey…

The ever elusive muscle up, squat snatch, strict T2B, handstand walk, etc…you get the idea. Each of these movements and even movements like the strict pull up, deadlift, front squat are markers of progress. Markers that an athlete has reached a new peak of performance. In general(and especially during the opens), it’s easy to look at others or maybe look at the professionals and drool over their athletic ability. There is nothing wrong with wanting to reach these new peaks. These peaks are the things that can either drive and motivate us or discourage us…or maybe even a bit of both.

“In 2010, Dave Brailsford faced a tough job.

No British cyclist had ever won the Tour de France, but as the new General Manager and Performance Director for Team Sky (Great Britain’s professional cycling team), Brailsford was asked to change that.

His approach was simple.

Brailsford believed in a concept that he referred to as the “aggregation of marginal gains.” He explained it as “the 1 percent margin for improvement in everything you do.” His belief was that if you improved every area related to cycling by just 1 percent, then those small gains would add up to remarkable improvement.

They started by optimizing the things you might expect: the nutrition of riders, their weekly training program, the ergonomics of the bike seat, and the weight of the tires.

What can we learn from Brailsford’s approach?

It’s so easy to overestimate the importance of one defining moment and underestimate the value of making better decisions on a daily basis.

Almost every habit that you have — good or bad — is the result of many small decisions over time.

And yet, how easily we forget this when we want to make a change.

So often we convince ourselves that change is only meaningful if there is some large, visible outcome associated with it.Meanwhile, improving by just 1 percent isn’t notable (and sometimes it isn’t even noticeable). But it can be just as meaningful, especially in the long run.

In the beginning, there is basically no difference between making a choice that is 1 percent better or 1 percent worse. (In other words, it won’t impact you very much today.) But as time goes on, these small improvements or declines compound and you suddenly find a very big gap between people who make slightly better decisions on a daily basis and those who don’t. This is why small choices don’t make much of a difference at the time, but add up over the long-term.

The Bottom Line:

“Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.”
—Jim Rohn

Most people love to talk about success (and life in general) as an event. We talk about losing 50 pounds or building a successful business or winning the Tour de France as if they are events. But the truth is that most of the significant things in life aren’t stand-alone events, but rather the sum of all the moments when we chose to do things 1 percent better or 1 percent worse. Aggregating these marginal gains makes a difference.

There is power in small wins and slow gains. This is why average speed yields above average results. This is why the system is greater than the goal. This is why mastering your habits is more important than achieving a certain outcome.

Fall in love with the journey and ask yourself where you can make  the 1 percent improvements in your life?”
from jamesclear.com