Once-A-Week Consistency

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“Class Wars 2.0”

3 Burpees
6 Pullups
9 Jumping Lunges (2ct)
12 Situps

The goal is to score as many points a possible for the class. The average number of points will be totaled for each class (total points scored/# people in class).


“Killer Kettlebells”

Teams of 2, 1 person working at a time:
Complete for time:
200 Russian KBS (24/16)
150 Goblet Squats
100 KB Russian Twist (1ct)
50 KB Snatch
– 30 minute time cap –
Do the work. Put in the reps. Practice heavy lifting. Get in more mileage.

If those sound like the words that one of your coaches at CFLA might say to you about whatever it is you’re training for, I would agree. They do. But they were used recently by one of my coaches in an entirely different context… singing. I’ve been taking voice lessons for over a year now. I do it for the joy, love and fun of it – nothing else. I have no aspirations of singing anywhere, with anyone. And I don’t practice. I mean I do… but really only once each week – for one hour during my vocal lesson.

My teacher is fantastic. He doesn’t press me to practice more. He knows why I do it… and he also knows how much more improvement I’d make were I to put in just 10-15 minutes each day.

Just the other day, I was singing a particularly high and difficult Bruno Mars song, “If I knew“. The song lives in the range of my voice that really challenges it… and when I finished singing it, I could feel the impact. My teacher, William, asked me, “What do you think your voice would be like if you sang that song twice every day?” He didn’t wait for an answer… but the question has been running around in my head ever since.

Twice through that song would take me less than 10 minutes each day… and would make a huge impact on my voice. I was thinking about it last Friday when doing CrossFit’s “Angie”. That’s a workout that takes me less than 12 minutes. And were I to do that every day… would have a huge impact on my fitness.

It’s not just volume that makes a difference. It’s volume, combined with intensity… and more than anything else, results come with consistency, practicing small steps every day.

I’m consistently practicing singing – once each week. Maybe it’s time to step it up.




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