Practice Makes Permanent

Practice Makes Permanent

Every habit and faculty is confirmed and strengthened by the corresponding actions, that of walking by walking, that of running by running. If you wish to be a reader, read; if a writer, write. In the same way, if you wish to be strong, exercise.

— Epictetus, Discourses 2.18.1

Think about the movements you perform daily, both in and out of the gym. Each rep, each step, each lift isn't just about finishing the workout; it's about engraving a pattern, reinforcing a habit. Your body and mind are constantly learning, becoming what you repeatedly do.

This isn't just about physical strength; it's about mental fortitude. Every time you push through a tough set, you're not just building muscle, you're building resilience. So, approach each session not as a one-off event, but as deliberate practice, shaping the person you are becoming.

Today's challenge: Today, pick one movement you find challenging and focus on perfect form for every single rep, treating it as a masterclass in skill, not just a workout.

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Workout of the Day

WARMUP

@5:00 GENERAL WARMUP -50' Toe Walking + 50' Heel Walking -3:00 Running Drills -200m Run

@10:00 SPECIFIC WARMUP 2 rounds: -30s Banded Good Morning -50'/side Suitcase Carry (core stability focus) -25s/side Lat. Step downs / Box Jumps

2 Rounds: -30s Ski -100m empty sled -100' Farmers Carry

1 Round: -100m Empty sled sprint -15 Calf Raises -100' Farmers Carry

@24:00 CRUEL & UNUSUAL

@44:00 SUNDAY GRIPnFLOW

CRUEL & UNUSUAL

Score: Time

E5MOM x 3 sets for times:

-100m Outdoor Slice Sled Sprint

Empty or very light, no stopping. Cycle through one person at a time on the slice sled. Coach will have stopwatch.

With any remaining time, walk back and complete:

-15 Calf Raises

-100ft FR KB Carry

GRIPnFLOW

Score: Reps

3 RFT:

-200ft KB Farmers Carry

-200/175m Ski

-200m Run

-10 Box Jumps

L1 = 2x35/25, 175/150m, 20/16"

L2 = 2x53/35, 24/20”

L3 = 2x70/53, 250/225m