They say the definition of INSANITY is doing the same thing over and over and expecting a different result.  I believe this.  And I think it applies to ALL areas of your life.  Let's take your health and fitness.  If you are constantly wanting to lose weight and try to do it the same way on every attempt, well that's insanity.  If you want to get stronger and do it the same way and nothing really changes, well then again.....insanity.  But doing something different doesn't mean that it has to be some 180-degree different thing.  It could be a different mindset.  It could be a different time schedule.  It could be adding in or taking out something.  But there would need to be some strong self assessment to determine whats going and what changes you should make.  How about wanting to improve your fitness.  I hear people all the time saying that they want to get stronger, have their Oly lifts go up, do better in the Open, or make it to the Regionals and beyond.  But they only go to their regular programmed classes.  Is it possible to get better just in the regular class?  And I'll say the answer with a loudly shouted YES!!  But if you have been doing the regular class and you have plateaued then what should you do?  First, there is always the option of personal training with myself or one of our trainers.  This costs money, yes.  But it gives you specific time with the coach one on one to improve whatever it is you are looking for.  It is probably the quickest way to gain immediate improvement.  If you that's not the route you want to take, then how about making sure you are moving better.  Take time to do mobility before you come to class so that you are moving better than you normally would.  This would allow you to get more out of each workout.  Improvement.  Or maybe you need to add or subtract a little bit of weight so that you can increase your strength or increase your speed.  Adding weight overall in the workouts will make your strength increase but decrease the intensity.  Decreasing weight will push your cardiorespiratory but not add much to your overall strength.  Either way will move to improvement in each.  And finally, if it's skills, and you have tried to get better at whatever movement and usually only last for about a week of drills, then you need to increase to 3 weeks or more of drills.  Don't you think that would increase improvement?  Yes, it would.  So make the changes you need.  However, don't keep banging your head against the wall and expecting something else to happen.  I promise you'll just end up with a very very bad headache! :)

FEEL THE BURN!! 

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INFERNO WARM UP X 2

Complete the following: 

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Strict Press Party (12 min)

.......0:00-3:00: 4 reps @ 75%1RM

.......3:00-6:00: 3 reps @ 80%1RM

.......6:00-9:00: 2 reps @ 85%1RM

.......9:00-12:00: 1 rep @ 90%1RM

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then....

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4 Rounds for time:  (16 min max)

.......300m Run

.......25 reps Wall Balls (20/15#@10")

.......15 reps Toes to Bar

.......1 min REST

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MWOD:  kb external rotation for shoulders and foam roll the lats